Ma loko o ka ola a pau, nui ka ikaika o ka poʻe ma ka hana o ka puʻuwai, nā'ōpū hanu a me nā'ōpū hanu, e mālama ai i ka mahana o ka kino a pēlā aku. ʻO ke kumu o kēia ikehu he meaʻai. No laila, pono i kēlā me kēia mea ke mālama i kaʻai a pau,ʻo ia hoʻi: ka wai, nā huaʻameʻa, nā huapiʻa, nā protein, nā momona a me nā minela.
Ma ke ola a pau, pono nā protein i ke ola kanaka,ʻo lākou ka mea nui o nā mea ola a hoʻohanaʻia no ka hoʻomau mau o nā mea hou a me nā pūnaewele hou. Ma keʻano laulā, aia nā protein i loko o nā huahana o nā holoholona holoholona: ma ka iʻa, nā hua, kaʻiʻo, ka waiū. ʻO nā huaʻai huaʻai kekahi mau meaʻai iʻoi aku ka maikaʻi ma kekahi mau kīʻaha: raiki, buckwheat, oatmeal, legumes, a me nā mea kanu a me nā mea kanu.
ʻO ka kumu nui o ka ikehu no ke kino, he momona. ʻO kona kumukūʻai kūpono e pili ana i ka waihona o nā huapona i loko. ʻO nā hua kūpono loa i loaʻa kēia mea waiwai, he kirinaʻona, heʻaila a me ka pata. Hoʻomaʻomaʻo pinepineʻia e ke kino a loaʻa nā huaʻai A a me D. He paʻakikī ke kopeʻana i nā momona momona o nā meaʻai e like me ka puaʻa, bipi pipi a me nā momona hipa. Hiki ke loaʻa kahi momona o ka momona i loko o nā mea kanu, nā hua, nā'īla, nā nūnū, nāʻanoʻano a me kekahi mauʻano meaʻai e pono ai no ka'ōpona, e loaʻa ana i nā mea momona, soy, ke pīkī, nāʻoliva a me nāʻaila'ē aʻe.
ʻO nā kumu nui o ka ikehu,ʻo ia nā carbohydrates. Aia lākou i loko o ka starch (ka potato, keiki, ka palaoa), he hapa nui ia o nā meaʻai: he meaʻai, kaʻuala, kaʻohi, ke kō, nā huaʻai, nā hua me nā hua. ʻO ka hapanui loa o ke kino e komo i keʻano o ke kō, i loko o nā hua waina, nā beets, nā kāloti, nā hua me ka meli. Akā, mai hoʻopoina i ka nui o nā waiʻahu wai i hiki ke alakaʻi i ka momona.
Loaʻa nā lāʻau i nā lāʻau i kēlā lā i kēia lā, no ka mea, me kaʻole o nā meaola a pau,ʻaʻole e hoʻohana ponoʻia nā momona a me nā huaʻaleʻa. ʻO ka mea me kaʻole ka huaola eʻike mau i ka luhi, ka hiamoe a me ka nāwaliwali, a pēlā e hōʻemiʻia ai nā maʻi a me nā hana o nāʻano likeʻole. ʻO kaʻoihana kiʻekiʻe loa no ka kino he mau meaʻai A, B, C, D. Loaʻa iā lākou i nā huahana e like me ka berena, kaʻiʻo, ka palaoa, kaʻaila, greens, nā huaʻona hou, nā hua, nā hua, ka waiū, nā hua, nā iʻa a pēlā aku.
ʻO nā'enela kolane kekahi mea nui i ke kino kanaka. ʻO ka mea nui loa o lākou: calcium, hao, phosphorus, magnesium pākahi, iodine, chlorine, keleawe, sodium. ʻO ka nele o kēia mau mea i ka hopena o ka hana o nā mea a me nā'ōpena.
No keʻano o ka meaʻai,ʻo ka mea maʻalahi kaʻaiʻana i nā meaʻaiʻehā i ka lā, no ka mea,ʻo ka hōʻemiʻana i ka meaʻai e hoʻemiʻia kona laweʻana. % o ka waihona o kēlā me kēia lā), kahi'ālua (15-20% o ka manaʻo o ka lā), heʻaina ahiahi no 2-3 hola ma mua o ka moe.
ʻAiʻia nā iʻa, ka iʻa, ka waiū, ka palaoa, ka palaoa, nā huaʻai, a me nā huaʻai i loko o ka meaʻai piha. Ponoʻia ka māhele maikaʻiʻana o nā hua i waena o nā meaʻai, e like me nā lālā i loaʻa nā protein (ʻiʻo, iʻa, legumes), e laweʻia i loko o nā hola hana,ʻo ia hoʻi, no ka'ōpōpō aiʻole ka vodka. No laila, he mea nui ke kakahiaka (mai nā wela wela: iʻa, ka meaʻai, nā mea kanu, nāʻuala, ka palaoa, ka iʻa, ka curd, mai nā mea inu wela: kahi, ka coffee, ka koko paha). I ka papaʻaina awakea, ponoʻoe e komo i nāʻaoʻaoʻaoʻao, nā mea kanu, aiʻole nā kīlaʻau. I kahi'ā'ā'āmā, ponoʻoe e hoʻokomo i nā wai inu e like me ka lauti a me ka waiū. ʻO ka pāʻina hou loa kaʻaina awakea, no laila,ʻoi aku ka maikaʻi o ka hanaʻana mai loko mai o nā huahana i maʻalahi ke eli a wikiwikiʻia i loko o ka'ōpū (mai nā huahana: ka nihi, nā huaʻai, nā'eala, nā inu: tea, waiū, compote, wai).
Ke hanaʻana i ka meaʻai a me ka papahana, pono pono ke noʻonoʻo i nā hiʻohiʻona o ka wā: ke kau anuanu a me kaʻohi. He mea maʻalahi ke kukeʻana i nā mīni wela, ka mea wela a me ka puna - anu (nā pīpī, ke kāpena kāpīpī'ōpiopio, nā hulu hua liʻiliʻi). I kēlā me kēia manawa o ka makahiki, pono ke komo i loko o kānaʻai ka lawaʻana o nā mea ulu lāʻau a me nā mea kanuʻai.