ʻAʻole hiki keʻike i ke ola me kaʻiʻoʻole, nā iʻa a me nā meaʻai? A laila pono keʻai'eneki loa iāʻoe! Mahalo i ka papa kuhikuhi maʻamau me nāʻano hoʻonaʻauao he nui no ka pule hoʻokahi,ʻaʻoleʻai ka meaʻai i kaʻai, a i loko o ka hebedomaʻaʻole hiki iāʻoe keʻai ma kahi'ē aʻe. ʻO kaʻai'ōmāmāʻaʻole wale ia he hoʻoemi kaumaha, he ala houʻo ia.
ʻO nā hopena o ka poʻe e nalowale ana i ka kaumaha e hoʻokūkala nuiʻia: i hoʻokahi pule he 5 kg o ke kaumaha, a no kaʻelua a 10 kg. Ma ka manawa hoʻokahi,ʻaʻole ka palena o ka meaʻai e hoʻopau ai i ka nui o ka meaʻai, a loaʻa ke kino i ka nui o nā huaʻai a me nā kumu pono.
Pehea paha e hiki ai iāʻoe ke lilo i ke kaumaha ma kaʻaiʻana i ka meaʻai e like me kou makemake? Akā, e hoʻoholo pono iāʻoe iho, e mālamaʻoe i kahi kilokilo o ka mīpī pipi a iʻole ka moa pau i kahi noho hoʻokahi? ʻAʻohe. E hoʻonuiʻiaʻoe e like me ka'ō'ō, aʻo ka kaumaha i loko o ka'ōpūʻaʻole e hoʻomaha i ka pō. No ke aha eʻakaʻaka aiʻoe iāʻoe iho, inā eʻaiʻia ka moa hoʻokahi i nā'āpana liʻiliʻi o ka lā. ʻAe,ʻaʻoleʻoe eʻai i ka lau.
ʻO ka meaʻai Atomic: ka papa inoa a me nāʻoihana meaʻai
No laila, e hoʻomaka kākou me ka mea nui loa:ʻo ka papa inoa o ka meaʻai atomiki e pili ana i nā huiʻana i kēlā me kēia lā.
- ʻO ka huaʻai a me ka lā hua: nā kukama, nā'ōmato, ka lau / Peking / kāpena, broccoli, zucchini, eggplant. ʻO nā'ōpū hou a maloʻo, nā kāloti, nā beets, nā aniani, nā pele. ʻO nā hua, eʻai i nā mea a pau koe ka maiʻa a me nā hua waina (ʻaʻole pinepine i nā manawa he 1-2 i ka hebedoma).
- ʻO ka lā lae: ke kai lawaiʻa, ka moa, ka pipi, ka puaʻa, ka pipi, ka pīpī. ʻO ka moa a me ka moa, nā hua o nā waiū, ka paʻakai paʻakī.
E hoʻopau loa i ka uala, ke kōpaʻa (hikiʻoe i ka meli a me nā meaʻala), nā mea hana keke.
Ua komoʻo Porridge i loko o nā lā iʻa wale nō ma hope oʻelua pule "noho" ma kahi pāʻina.
Ma ka lā lālā, mākou e inu i nā meaʻulaʻula a me nā teasan herbal, maikaʻiʻole me nā lawaiʻa hanaʻole a me nā meaʻono. E nānā pono i ke kī'aniani - hoʻopiʻi wikiwiki ia i ka hanu. Ma nā lā pilikino, inu mākou i ka tile a me ke kafe me ka waiū. I kēlā lā i kēia lā e inu mākou i 2 liters o ka wai - i ka heluʻana he wai hoʻi ka wai, a me ka wai maʻemaʻe.
A me ka rula hope loa: mai hui pū i nā lā! ʻAʻole hiki iāʻoe keʻai i kahi'āpana iʻa i ka lā lālā a me keʻano. ʻO ke kumu kēia, a me nā hopena o ka'ōʻaiʻeneʻeneki.
ʻO ka papa inoa o kēlā me kēia maʻamau o ka'ōʻaiki atom
Ua hōʻuluʻulu mākou i kahi kumukūʻai o ka meaʻai i loko o nā'ōpona'okona a me nā lālā protein, nā mea i kūponoʻia no kēlā me kēia kanaka.
ʻAlaʻai (Carbohydrate):
- Pōʻakai kakahiaka: nā hua liʻiliʻi ma nā wai a me ka wai me ka meli, ka huaʻai a me ka salakeke hua;
- ʻO kaʻaina awakea: nā mea kanu i hōloiʻia aiʻole ka'ōhūʻole i ka pālaʻi, ka salame me ka lole lemon. A iʻole eʻaeʻia me kaʻailaʻole a me kaʻiʻo;
- ʻO kaʻaina ahiahi: ka līlū pua,ʻo ka vinaigrette me ka ualaʻole.
No nā'āpiopio, eʻai i nā'ōhiʻa, ka mauʻu, nā hua. E hoʻomākaukau i nā mea kanu me kaʻole o ka palaoa e pili ana i ka oatmeal.
Pāmua:
- Breakfast: hōʻoluʻolu momona momona,ʻelua hua o nā hua mūlū maʻemaʻe, ka waiū me ka waiū;
- Lunch:ʻiʻo / iʻa i nāʻano likeʻole;
- ʻO kaʻaina awakea: kahi kīʻaha o ka yogurt a ke kefir paha me ka'ōmaʻomaʻo, kahi'āpana iʻa.
Ma waena o nā meaʻai,'ōleloʻia e inu i kaʻeke me ka waiū, ka waiū i kahuʻia. E hana i nā palama'alapona mai ka umauma o ka moa, ka palaoa, nā hua a me ka kirimalu.
ʻAʻole ponoʻoe eʻai i kahi'āpana meaʻai a iʻole hoʻokahi hua'ōlelo, e hui pū me kekahi me kekahi a hana i nā meaʻaiʻono!
ʻO ka meaʻai maikaʻi no ka hebedoma no ka'ōʻaiki'eneki
E hoʻohauʻoli mākou iā ia me nāʻano hoʻomanaʻo no nā salakeke a me nā kīʻaha paʻakai, no lailaʻaʻoleʻoe e hoʻonele i ka manawa ma nā papa puke.
ʻO ka Beetroot hauʻoli, he meaʻai me kahi kiʻi
Kūpīʻia nā beets a pono e kāpalaʻia i ka'ōpona nui i kahi kī nui. E hoʻonui iā lākou i nā hua waina, nā lobines o mandarin a alani. ʻO ka paʻakai, ka pepa a me ka wā me kaʻaila. Ho'ālaʻia!
ʻAlaʻai, meaʻai me ka kiʻi
Kvasshenuyu a iʻole ka kīpī iʻa i hui pūʻia me ka'ōmato, ka puana, ka kānana, ka kukama, ka lemona, ka hua Bulgarian a hoʻopiha i kaʻailaʻaila. He kumu nui o ka huaora!
ʻO nā hua'ōmaʻomaʻa huaʻai, nā meaʻai me ka kiʻi
Hoʻokiʻoki mākou me nā kumini zucchini, kūkono, ka'ōmato, ka meaʻono. Nā Circles o kāloka a me nā hauhi. E hoʻopili i nā huaʻai i loko o ka pā palaiʻenaʻena ma lalo o ke poʻi a hemo i kahi ahi wela. No ka meaʻaʻole pono nā wai e hoʻohui i ka wai. Ma hope o 10 mau minuke ua makaukau ka saladi. Hoʻohui i nā greens a me nā meaʻala a lawelawe!
ʻO ka'ōpū o ka'ōpū me ka baʻa, nā meaʻai me ka kiʻi
Eʻokiʻoki i ka umauma meli i waenakonu e hanaʻia kahi niche no ka hoʻopihaʻana. Eʻoki i ka paʻakai liʻiliʻi i loko o nā pahu, nā hua. Hoʻomaka mākou i ka umauma me ka paʻiʻana a hoʻonui i kahi paila. Hoʻouna mākou i ka umu no 15-20 mau minuke a hiki i ka mākaukau. Ma mua o ka lawelaweʻana, e hoʻopiha i ka waiʻaila kawa me ka'ōleka a me ka pepa.
ʻO ka papaʻaina, nā meaʻai me ka kiʻi
2 mau hua a me 3 punetēpuni o ka liʻi liʻiliʻi i hui pūʻia me ka waiū a hoʻokahi spoon o ka kirimalu. E hoʻomoʻa i ka paʻakai, nā meaʻala, ka'āina pepa a nininiʻia i loko o ka pā. Holo i ka mahana wela ma lalo o ka poʻi. Inā makemakeʻia, e hoʻopili i nā'āpana moa.
Me nāʻano koho likeʻole a me nā meaʻono hoʻonani,ʻaʻole e loli kaʻai atom. ʻO nā manaʻo he nui a me nā kiʻi o nā mea nalowale kaumaha e hōʻoiaʻiʻo ana i kēiaʻano.