He mea nui e hoʻohui i ka manaʻo i ke kaʻina hana o ka liloʻana o ke kaumaha, ponoʻoe i kahi o ka naʻau. I ka wāʻai (aiʻole ka maikaʻi - mau loa) ponoʻoe e noʻonoʻo ponoʻoe iho, naniʻoe i ka nani o ka'ōpiopio a me ka māmā, e like me ka manu. Paipai mākou i ke kūʻaiʻana i nā lāʻau lalani. ʻO kēiaʻano palekana e kōkua iāʻoe eʻike i keʻano o ke kaʻina hana e hiki mai ana o ka naloʻana i ke kaumaha a me ka hilinaʻi i ka hopena o ka hopena. Eʻai i ka meaʻai me ka makemake, eʻai malū. ʻO kaʻai Iapana ka hana o ka noʻonoʻo pono'ī. Ke mālama neiʻoe iāʻoe iho, me kou mau hiʻona - a maikaʻiʻoe!
ʻO ke kumu nui no ka hahaiʻana i ka meaʻai Iapanaʻaʻole e hoʻopilikia iā ia; Mai hoʻololi i nā māhele o kaʻai (huahana) a me ko lākou nui,ʻoiai inā makemake lākou iāʻoe e loli.
I loko o nā lā he 13 o kaʻai, ua pāpāʻiaʻoe mai ke kō, ka palaoa, ka paʻakai, ka waiʻona. ʻAiʻia nā hua, ka maia a me nā hua waina. Kauʻia wale nā pua Hiki iāʻoe ke inu nui i ka wai. No nā wāhine hāpai a me nā hānai hānai, e hoʻopaneʻeʻia kaʻai no nā manawa kūpono. Hiki i ke koena ke lawe i nā multivitamins.
ʻO ka lā ma mua o ka hoʻomakaʻana o ka meaʻai e konoʻia e lawe i kaʻaina ahiahi. Eia kekahi laʻana, hiki iāʻoe keʻai i kahi laiki kālaiʻia (150g), hua salamālā o nā kukama, ka'ōlaʻi, Pekuki, kukama, nā meaʻono a me nā'ōmato (100-150g). Salame manawa me kahiʻailaʻoliva liʻiliʻi loa, waina. He maikaʻi ke hana me ka ukuʻole o ka paʻakai.
ʻO ka lā mua o kaʻai
ʻO ka kakahiaka kakahiaka.
He kīʻahaʻeleʻeleʻeleʻele (me kaʻole). He kūlohelohe ka papa,ʻo kaʻeke kope wale nō nā antioxidants. ʻO ka mea i kapaʻia he "kālepa" kāpili ka maikaʻiʻole e inu i nā mea a pau, i ka manawa o kaʻai. Ke kohi ikaika - i kou makemake.
ʻO kaʻaina awakea.
Nā huaʻai a me nā hua manu. ʻElua hua, he huamona o ka kāpī keʻokeʻo hou a iʻole i kīkīʻia i kāpīpīʻia iʻole ka Peking cabbage, me kaʻaila a me ka hinu o ka sesame. ʻO ka nui o ka lute he palena. E hoʻomaha mālie, me kaʻoluʻolu. E noʻonoʻo wale i ka maikaʻi, nani waleʻoe i ka nani, ka liʻiliʻi a me ka'ōpio. E hoʻohana i nā kuʻikuhi no ka "Zen" manawa.
Ma hope o kaʻaina awakea - kahi'ōmole o ka wai tōmato (kahi maikaʻi houʻia) me ka paʻakaiʻole.
Meaʻai:
ʻOi (kahi no kāu leʻaleʻa). Hiki ke paʻiʻia ka iʻa (200 - 250 g) i loko o ka pahu waihāʻelua a iʻole ka wai wale nō, hiki iāʻoe ke paʻi i kaʻailaʻaila.
Kaomi o ka meaʻai Iapana
1 lā
No kaʻaina kakahiaka: Keleʻeleʻeleʻele.
No kaʻaina awakea: hua 2, ka salati kāpeti, ka waiʻaila.
No kaʻaina awakea: ka'ohua a me ka iʻa iʻa (200-250g).
2 lā
No kaʻaina kakahiaka: kaʻeleʻeleʻeleʻele, ka palaoa no ka palaoa a me kaʻaila.
No kaʻaina awakea: Saladi mai ka kāpena a me nā huaʻai me kaʻaila meaʻai, nā iʻa i hoʻolapalapa ai 'ole eʻala. E koho i nā meaʻai i ka noi: kukama, greens, radishes, tomato.
No kaʻaina awakea: pipiʻai (100 g), kefir (hoʻokahi hoʻokahi keiani).
3 lā
No ka kakahiaka kakahiaka nui:ʻeleʻeleʻeleʻele me ka holo.
No kaʻaina awakea: zucchini (nui), iʻokiʻia i loko o nā paʻi a me kaʻaila i loko o kaʻaila hinu (olive a sesame).
No kaʻaina awakea: 200 g o ka meli bipi, 2 huaʻupuʻupuʻula, ka salati kāpeti me kaʻailaʻaila (kānana, kānana, olive, a sesame).
4 lā
No ka kakahiaka kakahiaka:ʻeleʻeleʻeleʻele.
No kaʻaina awakea: kāloti kāpili (ʻekolu kāloka nui) me kaʻailaʻaila, 15 g paʻakai,ʻo ka iʻa maka. Aia nā koho: hiki iāʻoe keʻai i nā kālokaʻelua, aʻokiʻoki i ka hapakolu, e hui pū me ka palaoa i kālaiʻia, e nininiʻia i kaʻailaʻaila.
No kaʻaina ahiahi: hua. Hoʻomaʻaʻia kaʻaina maikaʻi iʻelua.
5 mau lā
No kaʻaina kakahiaka: nā kāloti hou me ka wai lemon.
No kaʻaina awakea: ka iʻa i kāhuaʻia aiʻole i'ōniuʻia, wai waimakai.
No kaʻaina ahiahi: hua.
6 mau lā
No ka kakahiaka kakahiaka:ʻeleʻeleʻeleʻele.
No kaʻaina awakea: ka hapalua o ka moa i hoʻomaloʻoʻia me kaʻili a me ka momonaʻole, ka kāloti a me ka salakeke kāpili.
No kaʻaina awakea: 2 mau hua, nā kālotiʻokoʻa i hui pūʻia me kaʻailaʻaila (200 g).
7 lā
No ka kakahiaka kakahiaka kakahiaka.
No kaʻaina awakea: puhi pipi (200 g), kahi hua liʻiliʻi.
No kaʻaina awakea: kekahi o nā koho'ē aʻe, koe naʻe ka papa o ka lāʻekolu.
8 mau lā
Ua like ka menu me ka lā 6.
9 mau lā
Ua like ka papahana me ka lā 5.
10 lā
Ua like ka menu me ka lā 4.
11 lā
ʻO ka papahana like ia me ka lā 3.
12 mau lā
Ua like ka papahana me ka lā 2.
Lā 13
Ua like ka menu me ka lā 1.
He mea nui e hoʻololi i ka hopena o ka liloʻana o ka mea kaumahaʻole eʻai i ka nui o ka meaʻai i ka lā aʻe ma hope o ka pauʻana o kaʻai. Uaʻoi aku ka maikaʻi o ka hanaʻana me kahi huahana huahana mai kahi āu i hoʻohana ai i nā lā he 13. He mea nuiʻole i ka wikiwiki, akā hoʻi, hoʻi hou i ka meaʻono. Hiki paha, ma hope o kaʻaiʻana a Iapana,ʻaʻoleʻoe e hoʻonaninani loa i ka meaʻono!