ʻO ka mea mua loa iʻikeʻia e nā mea a pau, ua hāʻawi pinepineʻia i ka poʻe e hoʻomākaukau ana e lilo i makuahine. Pono eʻai pinepine, akā, ma nā'āpana liʻiliʻi,ʻoi aku ka maikaʻi o kaʻaiʻana 5 a 6 mau manawa i ke ao, a he mau manawa liʻiliʻi paha i waena o nā meaʻai.
Eʻai i ka manawa e pōloli anaʻoe, aʻaʻole i ka wā eʻai aiʻoe. Ponoʻoe e hoʻolohe i kou kino, maiʻoluʻoluʻoe, aʻaʻoleʻoe e pōloli.
I ka wā eʻai ai, mai wikiwikiʻoe, ponoʻoe eʻono i kaʻai, keʻoluʻolu i kāna meaʻai, keʻoki pono i ka meaʻai. E ho'āʻoʻole eʻai i ka heluheluʻana i kahi puke, aiʻole ma mua o kahi hoʻonohonoho telepili, akā ma kahi noho mālie a maikaʻi. Inā hoʻoholoʻoe e mālama i ka pono kūpono i ka wā o ka'ōpūʻana, ponoʻoe e hoʻokaʻawale i ka'ōniu, nā ipu kīʻaha, nā mea puhi pākī punahele mai kāuʻai. Heʻoi aku ka maikaʻi o kaʻaiʻana i ka meaʻai i kuʻiʻia no nā kāne, i kāluaʻia a me ka pāpaʻa, e pono ai kāu pēpē a meʻoe. Maiʻaiʻoe i ka pō, i ka manawa hope loa e pono aiʻoe eʻai ma mua o 19.00. Inā ma hope aku e pōloliʻoe, a lailaʻoi aku ka maikaʻi o ka hoʻokaʻawaleʻana iāʻoe iho i ka hua a iʻole ke kalo.
I ka wā'ōpū, ponoʻoe i nāʻanoʻokoʻa likeʻole.
Hiki ke hāʻawiʻia aku nā wāhine wāhine:
- kaʻiʻo mīmū, ka iʻa i pauʻoleʻia, kaʻiʻo leʻa;
- nā hua i hōpalapaʻia aiʻole ma keʻano o ka omelette;
- nā greens, nā hua maloʻo, nā huaʻai, nā hua, nā hua;
- ka palaoa - ka makemake e hāʻawi i ka palaoa i ka palaoa, nā kīnāʻole i ka palaoa, nā'ōpala piha;
- nā hua, maikaʻi i nā lāʻau kedera a me nā kūmole;
- ka pumpkin aiʻole nā hua'ōmaʻa;
- beans - piʻi a me nā lelo, a me nā mea a me nā kānana e pono ke nānā aku i ka wā o ka hāpaiʻana;
- nā hua laʻa - waiū, yogoma me nā meaʻokoʻa kino. ʻO Prostokvasha, ka liʻi pua, ka waiū i mīpūʻia, ke koko;
-ʻaila o kaʻaila: kaloka, puaʻa, kānana,ʻaila, pata, mai hōʻino wale;
- Ka mea kanu a me ke koʻi uliuli.
ʻAʻole i manaʻoʻia i ka wā o ka hāpaiʻana:
- nūniki, meaʻai i ka mea kēni, nā mea hoʻonāukiuki;
-ʻona, liʻiliʻi, nui loa;
- nā pūmakai, peʻa;
- ka iʻa, ka moa, ke kai momona;
- ka pīpī me ka hoʻohuiʻana o kaʻailaʻaila, keʻokeʻo keʻokeʻo, mea hoʻolaha, nā'apena;
- ka cafe, koko, ka'ati a kalekaleka, ka baleka;
- Mai hoʻohana i ka waiʻona;
- Nā lālā, nā strawberries, nā huapona, nāʻano kumukūnū.
ʻO nā mea'enela no nā wāhine hāpai,ʻo nā meaʻai i waiwai i ka huaora ke komo i loko o ke kūpono pono. ʻO kaʻoi aku o keʻano o kaʻai, hiki i ka pēpē i ka wā e hiki mai ana i kahi maʻi liʻiliʻi loa i nā hopena o ka maʻi.
I loko o ka manawa piha o ka'ōpū, me kaʻai pono, ua hoʻokumuʻia nā kūlana maikaʻi no ka uluʻana o ke keiki, ka ulu mauʻana a me ka mālamaʻana i ka olakino o ka makuahine. Inā lawaʻole kaʻaiʻana o ka wahine hāpai, e loaʻa mau ana i nā keiki nā mea pono a pau loa nona. Akā, e hōʻeha kēia i ka kino o ka makuahine. Ma muli o ka nele o ka'ōpū i loko o ke kino, ua lilo nā niho o nā wāhine iʻeleʻele, he mea kūpono no ka hoʻouluʻana i ka iwi o ka'ōpū. I loko o ka'ōpūʻana, hiki i nā maʻi'ē aʻe keʻikeʻia i loko o ke kino o nā wāhine - ka hoʻopau nui, hypovitaminosis, anemia. ʻO ka hānauʻana a me ka hānaiʻana i ke keiki he hana kūlohelohe maoli nō ia a ma lalo o ke kūlana kūpono ka kino o ka makuahineʻaʻole e pilikia.
Pono kaʻai o ka makuahine hāpai a me ka lactating e komo i ka helu kūpono o ka protein a e kiʻekiʻe i nā calories. I kaʻaiʻana i kēlā me kēia lā no kahi wahine makuahine no ka 1 kilogram o ke kaumaha, pono keʻai kaʻai mai 1 a 1.5 grams o ka protein. I loko o ka'ōpū a me ka manawa hānai, he 2 mau kalamona ka pālākika o kēlā me kēia kilokika o ke kaumaha.
I nā mahina hope loa o ka hāpaiʻana i ka waiū o ka wahine e pono ke mālamaʻia e ka waiū a me kaʻai meaʻai, pono e komo i ka māhele pono o nā protein, hiki i kaʻiʻo ke komo i kaʻai, akā i loko o ka palena liʻiliʻi, eʻaiʻia 2 a 3 mau manawa o ka pule, ke kuke, ka mahu, akā, puka. Pono e hoʻokaʻawale nā meaʻai i loko o nā huaʻai hou, ai ke kauwela aiʻole ka nāʻu, i ka nui o kaʻaiʻana i nā'ōmole, nā hua a me nā hua. Ma waho aʻe o ka mea'alapona, pono i ke kino kahi nui o nā mineral - phosphorus, calcium, vitamins A, D, C a me nā mea'ē aʻe.
ʻO ka maʻamau o kēlā me kēia lā no ka meaʻelemakule he 0.7 kakanika, e like me ka 1.5 grams ka lōʻihi o ka phosphorus, a lailaʻo ka wahine hāpai i ka lā he pono i ka phosphorus 2 aiʻole 2.5 grams, a me ka calcium e like me 1.5 grams. I loko o kēia mau manawa, ka waiū a me ka waiū ka kumu nui o ka momona no ka wahine a me ka mea hanu o ka pēpē. Hoʻopihaʻia nā'ōpena'ōpona me nā huahana o nā holoholona a me nā mea kanu.
E hoʻonuiʻia ka nui o ka huamarua C, ma ka likeʻana me ka maʻamau maʻamau o ka mea makua. Pono pono ka makuahine hānai a hānai i ka 100 mg o ka ascorbic acid. I ke kauwela, e hoʻoulu i ka huamaʻa A a me D, ponoʻoe e hoʻopau i nā'ōpiopio liʻiliʻi, ka'ōnihi, ka letus, greens. I ka wā o ke kauwela, e ponoʻoe eʻai i nā kāloka i kēlā me kēiaʻano.
ʻO nā kumu o ka huaʻaina D -ʻo ka iʻa iʻa, ka ate, ka'ōpū iʻa, ka waiū. ʻO ka meaʻai o nā makuahine'ōpio he 4 manawa i ka lā. Maiʻaiʻoe i ka meaʻai nui loa, maikaʻi e māhele i nā mea liʻiliʻi. I ka lā e pono aiʻoe e hoʻonoho i ka manawaʻai: ka kakahiaka kakahiaka nui mai ka 7.00 a hiki i 9.00,ʻo ka lua o ka kakahiaka mai ka 11.00 a hiki i ka 13.00 hola, kaʻaina awakea mai ka hola 17 a hiki i ka hora 19.00 a me kaʻaina ahiahi i ka ahiahi 22.00-23.00. Hiki ke hoʻololi i ka manawaʻai, aʻaʻole loa he nui nui i kaʻaiʻana. E ho'āʻo e hoʻohana i kēia mahele hōʻaia i ka manawa o ke kōpiopio, ua hāʻawi mai kēia mahele i nā hopena maikaʻi, i ka wā o ka'ōpūʻana, uaʻike nā wāhine i ka maikaʻi,ʻo ka hānauʻana he mea maʻamau, hānau ka hānau. Ua hānauʻia nā keiki i kahi olakino, me ke kaumaha a me ke kiʻekiʻe maikaʻi, ikaika a olakino. Ma muli o nā kūlana āpau a me ka hola, hiki ke hoʻololiʻia ka papa inoa.
ʻO ka papa koho
ʻO ka lā mua
Pancakes me ka laiki, ka lihi, kaʻohi hua manu, ka kāpena kāpena, ka meaʻaiʻole
Milk, waiū, nāʻokiʻoki o kaʻiʻo, nā paila me ka waiū
ʻO kaʻai, ka hua a nā kāloʻa kūmole paha, kaʻaʻai a me ka hua
ʻO ka lua o ka lā
ʻO Vinaigrette, ka waiū o ka laiki, ka pīni me kaʻaila kawa, porridge me ka waiū
ʻAiʻia nā pipi me nā meaʻuala, ka pele, nā iʻa
ʻO ke kolu o ka lā
Rice porridge, ka mea 'aila me ka mea kāpena, ka kāpena kāpena, kaʻeliʻia i loko o ka meaʻai, ka la
ʻO ka pīpīpī, ka waiū, ka iʻa
ʻO ka hā o ka lā
ʻO ka sālamu hua'ōlelo hou, kaʻaila bale bale, ka mea kanuʻuala
Kāmauʻia ka pātaʻi me ka waiūpaʻa, ka waimaka kawīwī, ka waiū
Ka iʻa i'ōwiliʻia me ka porridge, tea aiʻole compote
ʻO ka lima o ka lā
ʻO'Olette, ka lālā, ka lawaiʻa pudding, ka waiū
ʻO Vinaigrette, kaʻiʻo i kāluaʻia me ka pīpīʻuala, ka tea, ke kai
ʻO ka lāʻeono
Kēkīkī me ka kirīmiʻula, ka'ōpeti kāpīpī kāpīpī kalo, nā mea hana mai ka kāpena hou, ke kalo
Zrazy me ka porridge, ka berena a me ka waiū, compote
ʻO ka hiku o ka lā
ʻO ka sālamu hua'ōlelo hou, ka salaka pālana, ka pīpī kāpena, pancakes a me ke kō
ʻO ka lawaiʻa me ka paʻakai, ka pīpī passerole, ka yogurt
Ka hua a me ka jelly
I kēia manawa,ʻike mākou i ka mea e pono ai ka momona i ka wā e hāpai ai i ka hana. E hahai i kēia mau mea maʻalahi, ponoʻoe e aʻo eʻai pono, i hānauʻia ka pēpē i ka olakino.