ʻO ka meaʻai maʻamau ka meaʻai kakahiaka a me kaʻaina awakea. ʻO ka mea maikaʻi loa, inā he 25% o nā calories o ka lā, no kaʻaina awakea - 35%, no kaʻaina awakea (ʻaʻole ma mua oʻekolu mau hola ma mua o ka hiamoe) - 25%, aʻo nā hapū he 15% e loaʻa i nā pōkole. Akā, inā i ke kakahiaka e'ōleloʻia e laʻa i nā'ōpona'okō-māmā (porridge, palaoa palaoa a pau), e hoʻomaʻemaʻe iā lākou me kahi liʻiliʻi o nā proteins (hua, nā hua puaʻa), a ma ka waena o nā lā i nā mea e pono ai: ua hele mua nā manu (kaʻiʻo, ka moa, iʻa) ke fiber (mea kanu a me nā huahana a pau) ua "kōkuaʻia lākou". ʻOi aku ka maikaʻi i ka huliʻana i kaʻiʻo, ka moa a me nā iʻa a me nā hua (he mea maikaʻi loa keʻaiʻana iā lākou i hoʻokahi manawa i ka hebedoma), no ka mea, he mea maikaʻi a me nā meaʻinoʻole kēiaʻano meaʻai. ʻO nā hua liʻiliʻi i ulu wale me he mea hoʻonaniʻia. E hānai iā lākou i mua o ka hoʻohanaʻana (ʻoi aku i ka umu ahi); no lailaʻaʻole e nalowale ka mea pono, ae mālamaʻia ka manawa. E hoʻomanaʻo i nā meaʻai paʻakikīʻole hiki ke mālamaʻia i ka mahana: e like me ka hoʻoheheʻeʻana i nā hauʻeleʻele, huakiʻi nā huaora. A i kēia manawa, hiki i kaʻaina awakea - he meaʻai nui i kaʻaina awakea. Aʻaʻole kēia mea maikaʻi loa no ka hana a me ka'ōpiopio e maʻi nei.
ʻO kā mākou mau'ōlelo aʻo i ka manawa o kaʻaina awakea - heʻai nui: ka iʻa kauoha a me ka iʻa, no ka mea,ʻo ia kekahi o nā hua nui loa no ka hana lolo (no ka hikiʻana mai o nā phosphorus). A e lilo i kaikamahine maikaʻi!
ʻO kaʻaina awakea kahiʻai nui
Inā he kīʻaha kāu ma kāu keʻena, hiki iāʻoe ke hauʻoli: hiki iāʻoe nā mea a pau e hana ai i nāʻaina awakea hou! Akā, ma mua o ka noʻonoʻoʻana i nā koho maikaʻi, ponoʻoe e hoʻomaopopo iāʻoe iho i kekahi mau rula o ka hana no ka papaʻaina.
1.ʻAʻohe meaʻino. ʻAʻohe pono no nā meaʻoihana o kaʻoihana a me kaʻaina awakea - nā meaʻai waiwai nui me kaʻala maikaʻi (me nā meaʻala, nā kāleka, kekahiʻano iʻa, pilakeke, a pēlā aku).
2. Pono kino. Hiki iāʻoe ke hana i nā meaʻai a me nā kālepa, ka lole, ka holoi, ka hoʻomaʻemaʻe i ka pilikia nui noʻoe a me kāu mau limahana, no ka hoʻomaʻemaʻeʻana i ka holoi maloʻo.
3. Ka pololei. Inā hoʻoholo kāu mau hoa e hoʻokēʻai, e mālama i kekahi meaʻai a iʻole nā lā hoʻokēʻai, e hōʻole i ka hōʻikeʻana i nā meaʻono.
ʻO ka Lunch kahiʻai nui me ka laweʻana.
Aia ma luna o kahi hana ka hiki iāʻoe ke kauoha i nāʻano mea likeʻole. ʻO kekahi o nā mea kaulana loa i ko kākou latitudes o ka pizza. Akā, ua paʻakikī ke kapaʻia he lāina awakea-heʻai nui, a me kahi'īlio wela a me ka palaoa - akā, heʻoluʻolu maikaʻi loa i nā kānāwai o kaʻaiʻai. ʻAʻole iʻoi aku ka makemake nui o nā mea kanu Kina a me nā mea Kepanī. ʻAʻohe paha e hoʻomāʻonaʻoe i ka'āina no kaʻaina awakea, akāʻo ka meaʻai āpau a me nā iʻa me nā huaʻai e hiki ke mālama ponoʻia he lā hānai maikaʻi - ināʻoe e maopopo ana i ka ulu hou o nā huahana huahana.
ʻO ka pilikia wale nō o kaʻaina awakea - heʻai nui -ʻo ka pono eʻimi i nā hoa "pōloli":ʻo nāʻoihana "makaiwai"ʻaʻole lākou e hana me "nā loea" no ka mea he makemake lākou i nā kauoha hōʻailona no kahi nui.
Lunch mai ka supermarket
E hana koke i kahi hoʻomaha:ʻo nāʻano mea kanu meaʻai a pau i kūʻaiʻia i loko o nā hale kūʻai,ʻo ka meaʻai maikaʻi wale nō ke kapaʻia he haʻuki. No laila, ke kamaʻilio nei mākou e pili ana i nā huahana maʻamau,ʻo ka mea i kohoʻia e pili pono i nā kuleana a pau.
Ma kahi o nā kīkale makaleka, kūʻai aku i nā pahu muesli i loko o ka meli a me ka palaka (ināʻaʻoleʻoe e maʻi).
ʻO ka wikiwiki e pili ana i ka'āpana
ʻO kekahi o nā koho maʻamau āpau no kahiʻoihanaʻoihana o kēlā me kēia manawa eʻaiʻana i nā meaʻai: nā mea i loko o nā aniani, nā pālaʻi'ūpī, nā hua "wikiwiki", pilaf, vermicelli, a me nā mea'ē aʻe.
Ma keʻano maikaʻi loa, ma hope o ka laweʻana i ka meaʻai me nā mea hoʻopiliʻana i kēlā me kēia manawa, hiki i nā maʻi hōʻinoʻia ke ulu, ma ka maʻiʻoi loa i loaʻa i ka gastritis a iʻole ka maʻi o ka'ōpū.
Ke kohoʻana i kahi pōpō o ka "manawa" i ka meaʻai no kaʻaina awakea - heʻai nui, e heluhelu pono i ka mea i kākauʻia ma luna o ka pōʻai. Inā piha ka papa inoa i nā meaʻono, nā mānoanoa a me nā meaʻono kūpono,ʻoi aku ka maikaʻi ke hōʻole i ke kūʻai. Mai hoʻolālāʻia e nā kiʻi nani ma luna o ka pōʻai e hōʻike ana i ka moa eʻai ana, ka ham aiʻole nā halaha: eia wale nō nā kiʻi. No laila e hoʻomanaʻo i nā manawa heʻumi ma mua o ka hana 'ana ma ke ala wikiwiki! "
I loko o Ayurveda , ʻoi aku ka ikaika o kaʻeliʻana ma mua o kaʻaiʻana. Ponoʻoe e hoʻomaka me nā hua puaʻaʻole. Aia 6 mau kau ma ke kēkelē o ka heluna: mai ke kaumaha a hiki i ka mālamalama. ʻAʻole kēia manaʻoʻo kaʻaina awakea e kau i nā kaupae a pau. Akā inā makemakeʻoe eʻai,'ōlelo, puaʻa a me nā huaʻai, a laila eʻai mua i ka nihi (e like me ka hopena o ka 1st stage), a laila nā lau.
ʻO ia nā huahana kaumaha: ka lihi, ka nihi, nā lauoho. Eʻai iki lākou. ʻO nā lau nahele nui, no ka laʻana, ma keʻano o ka saladi. Ponoʻia eʻai i nā mea liʻiliʻi.
ʻO nā kīʻaha bean. ʻO ia ka mea nui e hoʻolako i ka protein no nā meaʻai. ʻAlaʻai iʻeliʻia (me ka paʻipaʻiʻia, ka paila, ka'ōpala). Nā Cereals. ʻO kēlāʻano kēiaʻano porridge (ka palaoa, ka bale, ka laiki, ka palaoa). Nā hua hou a me nā huaʻala.