ʻO kaʻai meaʻaiʻole aia ma ka piko o ka laulaha. I kēia manawa, e ninaninau nui ana nā meaʻai kula a me nā kauka inā he maikaʻi kēia no ka olakino. ʻO kaʻoiaʻiʻo,ʻaʻole i uluʻia ka hopuʻia e keʻano o ka meaʻai pono'ī, akāʻo ka hoʻokokoke pinepineʻana i kēia mea pinepine ka hewa. Ma hope o nā mea a pau,ʻo ka mea nui kahi e hoʻokumuʻia ai ka meaʻaiʻoleʻo kaʻai kūpono ia o nā meaʻai. Uaʻike mākou i keʻano o ka hōʻole haʻaleleʻana i kaʻaina ...
ʻAʻole loa kaʻaiʻana o nā mea Vegetarians i kā lākouʻai,ʻaʻole i kaʻiʻo a me ka iʻa wale nō, akā,ʻo nā huahana a pau o nā holoholona, aʻo ia hoʻi ka paʻakai paʻakai, nā hua laʻa, a me ka waiū. ʻO kekahi hele i ka meaʻaiʻole no ka mea he nani. I kēia manawa, ua hoʻopau nā kauka i ka moʻolelo hoʻomanaʻoʻo kēiaʻano meaʻai ka mea olakino loa. ʻO kaʻoiaʻiʻo, no ka hōʻoiaʻana o kaʻaiʻana i ka piha i nā mea a pau, pono e hāʻawiʻia kēia manawa i ka manawa, ka ikaika, a me ka nānā. E aʻo kākou i kaʻoiaʻiʻo a pau a me kekahi mau manaʻo kuhihewa!
1. ka meaʻai maikaʻi!
ʻAe,ʻoiaʻiʻo. ʻOiaʻiʻo, ua maʻalahi a hoʻemiʻia ka momona. A i loko nō hoʻi, he kau liʻiliʻi ia o nā toxins a me nā huamoni a me nā mea'alopelo e hoʻopili ana me kaʻoi o nā meaʻai. ʻAʻole ia he mea huna e hānaiʻia nā pipi a me nā moa i ka meaʻai me ka hormonal a me nā bioadditives. I ka mea kanu i ka nui o nā huaora a me nā meaʻai, no laila,ʻoi aku ka ikaika o nā mea kanu i ka maʻi. I waena o lākou,ʻo ka loaʻa o ka maʻi kanesa he emi ke emi aʻe i ka 40%, coronaropathy - a hiki i ka 30%, make ka lōʻihi - 20%. Ma ka manawa hoʻokahi, ua loaʻa nā mea kanu i ka maʻi anemia ma mua o nā mea'ē aʻe, he nui ka hapa o kekahi mau micronutrients a me nā mineral.
2. Pono nā kānaka a pau eʻai i kaʻiʻo
ʻAʻole pono kēia! ʻAʻohe mea hōʻike e hōʻoia ai i ke kinoʻole o ke kino o ke kanaka me ka loaʻaʻole o nā meaola pale holoholona. I ka manawa like, nā palekana holoholona ka mea hale kūpono no ko mākou pūnaha muscular, a ma ke kumu o ka meaʻai maikaʻi, e hoʻomau i ka noho maʻalahi.
3.ʻO nā kānaka Lūkini he meaʻai i nā meaʻaiʻai
Heʻoiaʻiʻo. I Russia, emi mai i ka 1% o nā mea kanu. MaʻAmelika,ʻoi iki lākou - 2.5%. Ma Kanada - 4%.
4.ʻO ka meaʻai meaʻai ka mea eʻoki wale ana i kaʻiʻo mai kaʻai
ʻAʻole pono kēia! ʻO ka mea mua,ʻo ia hoʻi ka hoʻololiʻana i ka pilina holoholona me ka mea kanu. ʻAʻoleʻo ia wale nō, akā he pani. Ma kahi o kaʻiʻo, ponoʻoe eʻai i nā meaʻai i loko o ka waihona meaʻai i kēlā lā i kēia lā: nā pīni, nā lelo, ka soya, nā pī. Eia nō hoʻi i kāuʻaiʻana he mau kānana ia, nā hua, nā hua. Lawe lākou i mea pani no nā micronutrients a me nā minelako i loko o kaʻiʻo (ʻo ka magnesium, ka zinc). Aia wale nō me kahiʻai kūpono o nā meaʻai nā mea e pono aiʻoe e hoʻopōmaikaʻi i kou kino, aʻaʻole hoʻi e make i ka meaʻai.
5. Hiki iāʻoe ke hele ma luna o nā meaʻaiʻole i ka wā i liloʻoe iʻelemakule
ʻAe,ʻoiaʻiʻo. No laila,ʻo ka meaʻai i hōʻiliʻiliʻia he mea kūpono ia no nā makahiki. Eia nō naʻe,ʻaʻohe mālama nā pediatric i kaʻai meaʻai o nā keiki. Hāʻawi pinepine lākou i nā makuahine-mau mea kanu i ka wā o ka hāpaiʻana i ka hoʻi mai i kaʻai aiʻole ka nui o nā iʻa iʻa, e like me nā hua moa. Hoʻopilikia nui nā'ōpiopio o ke keiki i nā pilina o nā holoholona holoholona.
6. He kōkua ka meaʻai i ka mea kaumaha
ʻAʻole pono ia! ʻAʻole kēia he meaʻai no nā mea e makemake ana eʻae i ka kaumaha! Malia paha e lilo ana kāu kaumaha inā piliʻoe i kaʻai wale i nā mea momona a me nā mea nui. Eia naʻe,ʻo ka poʻe'ōpio iʻole eʻai i kaʻiʻo eʻoi aʻe ka maikaʻi! No ke aha? No ka loaʻaʻana o ka nui o ka ikehu e like me ke kaʻinaʻai a nā iʻa iʻa e hāʻawi ai, ponoʻoe eʻai, e like me keʻano o kahi kīʻaha piha o nā pīni a me nā kulupena (ʻo ia kahi e hele mai ai nā calo mai ka). ʻO ka poʻe pinepine i nā meaʻaiʻaihue wale nō ka moeʻuhane wale nō i kaʻai pono o nā meaʻai. ʻAʻole kūpono ke kino o lākou. Makemake lākou i ka nihoʻono. Me ka hoʻohanaʻana i ka nui o nā huapiʻa (ka paku, nā hua'ōmaʻomaʻo, nā hua), uaʻoi aku kaʻoi aʻe o nā mea aʻoi aʻe i ka holoʻana o ke kōlani koko. ʻO ka noho mauʻana o ka pilina i loko o ke kino e mālama mau ana i ke kiʻekiʻe o ke kō i keʻano maʻamau.
7. E hana wale i ke kālepa ma nā hale kūʻai meaʻai ola ola
ʻAʻole pono. ʻO nā huahana no nā meaʻai (e like me ka mea soy a me nā mea hua, nā lelo, ka bala, a me ka paʻi mai ka palaoa maikaʻi), hiki ke kūʻaiʻia ma nā hale kūʻai nui a hale kūʻai paha.
Nā hiʻohiʻona o nā meaʻai meaʻai
ʻO ka pea maʻemaʻe māmā paha
• He paona'ōmaʻomaʻu (a me ka pīpaka)
• Greenery a me nā aʻa
• 1 lita o ka wai
• 1 tbsp. l. aila olila
• Thyme
Kūpō ka pua a me ka'apena'ōpiopio i ka'ōpū puna. E hoʻoulu i nāʻoliva, nāʻano o nā mea kanu a me nā aʻa, e hoʻohui i nā mea a pau. E lawelawe me nā'āpana o kaʻeleʻeleʻeleʻele a kāpīpīʻia me nā huaʻaname sesame.
ʻO Cutlets mai nā lehua
• Gila o nā lepa
• Ka hapalua o ke poʻo o ka puaʻaʻala
• Basil
• Paprika
• Nalu
• Leek
• Pākiʻi'ōmaʻomaʻo
Hoʻopihaʻia nā lentils i ka wai a me ka mea i hoʻolapalapaʻia. E hoʻomoʻo i ka kōpailapi i ka wai paʻakai i kohuaʻia a e kuke no 5 mau minuke. E hoʻohui i nā lelo a me ka'alapalā, e hoʻohui i nā mea kanu a me nā greens, i kahi palaoa iki a hui pū me keʻano. E hoʻopiha i nā cutlets a me ka'ōniu a hiki i kaʻulaʻula. E kāpīpī i nā kāhili āpau. E hoʻouka i nā hua a hoʻokahe i ka yogurt.
Hōʻiliʻili i nā mea kanu
• Zucchini
• Kaloʻaina
• Tomatoes
• Onion
• Curry
• Ka pepaʻeleʻele
• Cumin
E hoʻolālā i nā mea kanu a pau i loko o kaʻaila mea kanu a lawelawe me ka laiki maloʻo.