Akā,ʻo kaʻaiʻoi loaʻole ka mea maikaʻi ināʻaʻoleʻoe e pāʻani i nā hāmeʻa like. No ka lawe ponoʻana i ka kaumaha, ponoʻoe e hoʻopili i nā mea koʻikoʻi,ʻoiaʻiʻo,ʻo ka mea mua, ponoʻoe e hahai i ka meaʻai, eʻai pono, a ma ka manawa like, e neʻe aʻe. Pono pono e hoʻomau pinepine, e lawe i nā kaʻina wai. ʻAʻole pono kēia mau mea a pau i ke kaumaha i ka kaumaha wale nō, akā, kōkua nō hoʻi i ka loaʻaʻana o keʻano maikaʻi. Eia kekahi, he mea nui e hiki i ke kaumaha i makemakeʻia e mālama i ia mea, a no kēia mea he mea pono eʻai pono ma hope o ka hopena o kaʻai. Ma hope o nā mea a pau, nui ke kaumaha o ka kaumaha ma muli o keʻanoʻole. Hoʻoponopono i ka wikiwiki, pilikia kaʻai,ʻai maloʻo, pāʻina ahiahi ma mua o ka moeʻana i kēia mau mea a pau i keʻano o ka kaumaha kaumaha.
ʻO keʻano o ka liloʻana o ke kaumaha me ka hoʻomahaʻana o ke kino holoʻokoʻa, no laila he mea nui i ka liloʻana o ke kaumaha, e huli liʻiliʻi i ka meaʻai maʻamau, iʻole e hoʻoikaika i ke kino. He mea nui nō hoʻi ke hoʻolohe maikaʻi i loko o psychologically. Inā lawelaweʻoe i kaʻai, hōʻinoʻoe, hōʻoluʻolu, a lailaʻaʻole pono kāuʻai iāʻoe, ponoʻoe e koho i kekahi meaʻai'ē aʻe. E koho i kahiʻaina e pili ana i kāu mau meaʻai punahele, e kōkua kēia i ka hoʻokō. Eia kekahi mau meaʻai maikaʻi loa. ʻO kaʻai'āina Mediterranean he meaʻai ia, e like me ka poʻe akamai, ua hoʻolālāʻia e hoʻemi i ka kaumaha, hoʻonui i ke kino, a hoʻemiʻia ka pilikia o ka maʻi o ka maʻi. ʻO ke kumu o kaʻaʻai Pākeinaʻo ka iʻa iʻa, iʻa, nā huaʻai, a me ka hua nui o nā hua, nā nati, a me kaʻai rye. Mai kaʻailaʻaila, kaʻailaʻaila wale nō -ʻelua punetēpō hoʻokahi lā. Hoʻomoʻaʻia kahi mea liʻiliʻi o nā hua meaʻai. I kaʻai, kokoke i ka hua meaʻai, me ka moa. Hāʻawiʻia kaʻaina waina i ka meaʻai maʻamau, hāʻawiʻia ka makemake i ka wainaʻona. Hiki ke hoʻohanaʻia kēiaʻai no ka manawa kūponoʻole,ʻo ka mea nui loa, keʻano o ka papa inoa o nā lā a pau.
ʻO kahi kokoke i ka lā hoʻokahi: pōpōpō - hua hou, kahi'ōmole o ka wai maikaʻi a wai paha. ʻO ka lua o ka mīkeke: kahi huameʻa momona me nāʻoliva, kahi'āpana berena. He wahi aniani o ka wai. ʻO ka Lunch -ʻelua mau meaʻai me nā huaʻai a me ka paiki raiiki,ʻo kahi huaʻona'ōmaʻa i hanaʻia me kaʻailaʻaila, kahi'āpana o kaʻono o ka waina, ka wainaʻulaʻula. Hiki ke hoʻopiliʻia ka mea kanu me ka'ō iʻa iʻa. ʻAʻole loaʻa kaʻaina ahiahi. ʻO kaʻai'ē aʻe heʻai ia o "10 huahana". ʻO ke kumu o kaʻaiʻana o ka hoʻopauʻana i kāuʻai i nā meaʻai he 10 i kēlā me kēia pule. Akā, pono e komo i kēia papahana kēia mau huahana. Hiki ke hoʻohuiʻia i nāʻano likeʻole, e kuke i nāʻano likeʻole, e pale i ka'ō'ō. ʻO ka nui o kaʻai eʻaiʻole ia ma mua o 1.5 kilo ka lā. ʻO kēia mau huahana 10 he: kaʻaila moa; nā hua; kefir. Mai nā huaʻakai - nā'ōmato, kukama, kāpena keʻokeʻo, keʻokeʻo, nā aubergine, zucchini. A me nā pūpū hoʻi, mai nā huaʻala. I kahi lā e hiki ai i kekahi ke hoʻohana i kahi pākuhi media, keleka, kahi teaspoon o ka meli, hoʻokahi punetune o kaʻailaʻaila, hoʻokahi'āpana o kaʻeleʻele, ka wai lemon, ke kōmaʻe. Hoʻohuiʻia i kēlā me kēia lā i ka nui o ka'ōmaʻomaʻo - ka paʻi a me ka pi. Mahalo i kēiaʻai, hiki iāʻoe ke lilo i ke kaumaha i loko o ke kaumaha i 1.5 kg i kēlā me kēia pule.
ʻO ka mea'ē aʻe, he hōʻailona o ka meaʻai pilikino , ua kapaʻiaʻo ia heʻaiʻai. ʻO ke kumu o kēiaʻai he meaʻai. Ma waho o kaʻiʻo, uaʻaeʻia nā huahana i lalo ma kēiaʻai: iʻa, hua manu, nā meaʻai. Ma ka piliʻana i kēiaʻai, ponoʻoe e hahai i kekahi mau rula: i ka mua, ponoʻoe eʻai i nā manawa heʻelima i ka lā, i nā wahi liʻiliʻi. ʻO ka lua,ʻaʻole hiki iāʻoe ke inu i ka meaʻai a inuʻole ma hope o kaʻai, hiki iāʻoe ke inu i hoʻokahi hola hola wale nō ma hope o kaʻaiʻana. ʻAʻole hiki iāʻoe keʻai i hope oʻehiku i ke ahiahi. ʻO kaʻai wale nō i kaʻailaʻaila wale nō,ʻo kaʻaila i koe ka mea i koe. Hoʻopuka kaʻai i nā huahana nei: nā huaʻai a me ka palaoa, nāʻanoʻano, nā huaʻai e pono ke kāpaeʻia mai nā kāloka, nāʻuala, ka palaoa. Pono pono e hoʻokaʻawale i nā hua laʻau, a me ke kōpaʻa a me nā meaʻala, nā hua, nā meaʻono a me nā meaʻona, nā meaʻona lama. ʻAʻole pono ka lōʻihi o kaʻai pilikino ma mua o 10 mau lā. Inā hoʻopilikiaʻia kaʻai no kekahi kumu, a laila,ʻaʻole ponoʻoe e hoʻomau i ia mea, no ka meaʻo ka hōʻeha i kaʻaiʻole e alakaʻi i ka hopena makemake,ʻoi aku ka maikaʻi e hana hou i ka hopena.
ʻO kaʻai pāʻanika kūpono kahi meaʻai-protein. Mahalo i kēiaʻai, hiki iāʻoe ke lilo iʻelima paona i nā lā heʻumi. ʻO ke kumu o kaʻaiʻana ka meaʻai a me ka meaʻai. Pono pono e hoʻokaʻawale loa i nā'ōpona a me nā momona mai kāuʻai. ʻAʻole hiki iāʻoe keʻai i ka mayonnaise, i ka kirimalieʻokoʻa, i nāʻano kīʻaha, nā mea hoʻonani, he mea makemake ia e hoʻokuʻu i ka paʻakai aiʻole e lawe mai i ka hoʻohanaʻana i ka liʻiliʻi.
ʻO ka nui o nā meaʻai e pāono ana i ka lā, i kēlā me kēiaʻelua a me ka hapa hola. A pono e laweʻia nā meaʻai a me nā meaʻai huaʻai ma kahi kaʻawale. Mai ka inuʻana i kaʻai,ʻo ka waiʻaila wale nō, nā'ōmaʻomaʻo a me ka lau nahele me ka kōʻole. ʻO ka nui o ka wai iʻaiʻia i kēlā lā i kēia lā, heʻelua mau lita no ka lā. Nā meaʻona'ē aʻe: ka wai kalapala, nā wai, nā lemonades, ka waiʻona waiʻona e wehe. ʻO kaʻaoʻao kokoke o kaʻai pāʻani-vitamin. ʻO ke kakahiaka heʻeleʻele wai'alene a ma hope o 15 mau 20 mau minukeʻelua huaʻupu'ūpupu - meaʻai pū. ʻO ka lua o ka mīkeke - hoʻokahi huaʻona - huaʻai ka meaʻai. Lunch: 200-250gr o ka mea i hoʻolapalapaʻia aiʻole ka mea i kahuʻia - meaʻai ka meaʻai. Pāʻani:ʻelua mau'ōmaʻomaʻa hou a me ka'ūpī - meaʻai ka meaʻai. ʻO kaʻaina ahiahi,ʻaʻole ma mua o nā ahiahiʻeono - 200 grams o ka mea i kahuʻia aiʻole iʻa iʻa - ka meaʻai pū. ʻEkolu hola ma mua o ka moe - hoʻokahi momona a me ka meaʻai. Hiki iāʻoe ke komo ma keʻano he meaʻai waiwai pilikino i loko o ka laʻanoa momona momona, ka lihi,ʻaʻole ka nui o ka liʻi. Hiki ke hoʻohanaʻia nā huaʻai, nā'ōhū a me nā huaʻai i hoʻolapalapaʻia e like me ka hua hua huaora: kukama, beets, kāloti, tōmato, zucchini, etc. Aʻo nā hua a pau, koe wale nā huaʻono,ʻaʻole hiki i ka hua waina, ka maiʻa, nā manamana, a pēlā aku.
No ka poʻe punahele o nā hua'ūniu heʻai kaʻina . ʻO ka lāhi he hua kūpono, hiki iā ia ke kuke i nā meaʻai maikaʻi a me ka maikaʻi mai ia mea. Eia kahi'āpana koho e pili ana i kaʻai no hoʻokahi lā. Pōʻakai kakahiaka: 30keli o nā paʻi hua palaoa a me 100 ml o ka waiū, he'ōmole o ka waiʻaila. Lunch: ka nihi me ka hua Bulgarian, kahi'āpana berena, kahi'ōmole wai waiʻona. No ka hanaʻana i ka nihi me ka pepaʻono, ponoʻoe i 200 grams o ka nihi momona momona, 100 grams o ka liʻiliʻi liʻiliʻi, 250 grams o nā hua Bulgarian, nā'aliki'ōmaʻomaʻo i kaʻono, nā lau o ka salakeke'ōmaʻomaʻo, ka paʻakai a me ka lepoʻeleʻele eʻono. Hīlī ma luna o kahi'āpana maikaʻi a me ka hui pū me ka pale, eʻoki i ka pepaʻala,ʻokiʻia i loko o nā pahu, ka'ōmaʻomaʻa, ka paʻakai a me ka pepa. Ma ka papa, e hoʻokuʻu i nā lau saladi a holoiʻia me kahi kāwele pepa, e kau i ka pāpuni pepa ma luna, e hoʻonaniʻia me nā'eleʻa aniani a me nā'āpana pepaʻala. KaʻAina:ʻAkahi kīʻaha o ka'ati pipi me ka waiūpaka, hiki iāʻoe ke lawe i ka berena mai ka palaoa a me ka 30 gr o ka pāpaʻi kino, kahi'ōmole o ka waiʻaila. Hiki keʻai i kaʻai'enehi i ka hebedoma hoʻokahi.
Ma waena o nā poʻe e makemake ana e nele i ka kaumaha, he mea kaulana loa nā'āpana. Hoʻohālike ka Monodieta mai nā mea'ē aʻe i kēlā me kēia lā eʻai kekahi i kahi huahana hoʻokahi. ʻO ka lōʻihi o ka mono-ʻai heʻelima mau lā ia, no ka meaʻaʻole i loaʻa i ke kino nā huaola a pau. Nui nā'āpana: kemelo, ka oatmeal, ka'ōlaʻi, ka lactic, kaʻuala, ka kukumba, ka kefir, ka meaʻai baleka, a pēlā aku. Ināʻoe e hahai, no ka laʻana, he waiū waiū, ponoʻoe e inu i hoʻokahi lita o ka waiū i kēlā lā i kēia lā, hoʻokahi aniani i kēlā me kēiaʻekolu hola. 'Aiwiʻai - makemakeʻoe i ka lā āpau eʻai i nā'ōleʻa wale nō i nā palena palenaʻole, pono e inu i ka nui o nā wai: ka'ōmaʻomaʻo aiʻole ka lau nahele, ka wai koleke. Akā, pono e hoʻomanaʻoʻia ke kohoʻiaʻana o nā'āpanaʻai, no ka laulā o ka huahana e ke kino. Aʻoi aku ka maikaʻi o ka hoʻohanaʻana i nā meaʻai e like me nā lā hoʻomaha. ʻO nā meaʻai kūpono no ka poho kaumaha e hoʻomaʻemaʻeʻia nā meaʻai. Eia kekahi laʻana, heʻai i ke kumu,ʻo ia hoʻi ka laiki laiki. I kekahi lā ponoʻoe eʻai i 180gr o ka laiki, 10000 o nā hua maloʻo, 300gr o nā huaʻina, hoʻokahi paʻipaʻi o ka hinuʻaila, ka wai lemoni no nā salama. I ka wā o ka hoʻomaʻemaʻeʻana i kaʻai, pono pono ke inu i ka nui o ka wai: wai kolake, ka'ōmaʻomaʻo, nā mea'alaʻau. I kēia manawa uaʻikeʻoe i nā mea a pau e pili ana i nā mea e pono ai kaʻai a me nā kaumaha o ke kaumaha.