Eia naʻe, aia nā meaʻai i hoʻonohonoho ponoʻia no nā kāne. No kaʻike inā heʻaiʻoi aku ka maikaʻi no nā kāne, e kōkua mākou ma kēiaʻatikala. Ma ke ala, e maʻalahi ka maʻalahi o nā meaʻai ma mua o ka wahine, aʻaʻole i pili i nāʻano o keʻano o ka wahine ikaika, akā inā eʻai kekahi kanaka i ka meaʻai, a laila e hahaiʻo ia i kāna mau'ōlelo aʻo me ka hoʻoikaika a me ka hoʻoholoʻana, e hoʻokō koke i nā hualoaʻa i makemakeʻia. Ma mua o ka koho 'ana i kāu meaʻai a mālama pono i kona mau rula, ponoʻoe e oki ka wehe' ana me ka pōloli, no lailaʻaʻole ponoʻoe e pōloli i ka wāʻai. ʻO ke kanaka e ukali i kaʻai eʻai iʻekolu manawa i ka lā, pono e hoʻokaʻawaleʻia ka meaʻai a me ka nui o ka waiwai o ka protein, nā momona a me nā'ōpū. No ka hāʻawiʻana i ke kino me ka ikaika e pono ai, uaʻoi aku ka'ōkōpika me nā meaʻai i ka momona, kaʻaiʻana i nā meaʻaiʻai protein, aʻo kaʻaina awakea he maʻalahi ka hiki. He mea kupanaha ke lawe mai kekahi kanaka i loko o kānaʻai i kapaʻia he "lua kakahiaka", ma keʻano o ke aniani o ka wai tōmato a iʻole ke koko momona momona. I ka nui o nā pāʻani, hoʻohemoʻia ka hoʻohanaʻana i kaʻiʻo, akā,ʻaʻole hiki ke hoʻohanaʻia kēia i ke kino kāne, no ka mea, nui ka hanaʻana o nā kāne he nui me ka ikaika nui. ʻAʻole i pāpāʻia kaʻai i nā kānaka, akā maikaʻi ka hōʻoleʻana i kaʻiʻo i kāluaʻia me ka nui o kaʻaila a me ka meaʻai i ka meaʻai. Ponoʻia ka haʻaleleʻana i ka waiʻona waiʻona, hoʻonāukiuki ka waiʻona i ka maʻi, ka hopena a me nā hilahilaʻole i ka'ōpū. Hiki keʻaiʻia ka pia i ka hoʻoponoponoʻana,ʻaʻole pinepine i ka manawa aʻelua paha i ka hebedoma. ʻO keʻano maʻamau kaʻaiʻole ka mea maikaʻiʻole i ka hoʻouluʻana, ma ka hapanui o nā manawa,ʻo kaʻai nui loa ia aʻo ia ke kumu o ka kaumaha nui. ʻO nā kāne, nā hana e pili ana i kaʻoihana kino kiʻekiʻe, pono eʻai i ka 2000 calories i kekahi lā, nā limahana keʻena a me nā kāne me ka hana maʻamau i 1500 calories. ʻO ka meaʻai maikaʻi loa no ke kāne,ʻo ia kaʻai kūpono kaulike pono, kahi e kōkua ai e mālama i ka ikaika o ke kino a me ke ola kino maikaʻi.
E hōʻole i ka pāpale salakeke me ka mayonnaise a me ka kirimalu'ōmole no ka wai lemonona a iʻole kahiʻailaʻaila nui. ʻAʻole kēia wale nō ka maikaʻi, akā, he mea maikaʻi nō hoʻi. E hoʻopili pū i ka puaʻaʻalaʻo, ka pīpaka, ka salakeke'ōmaʻomaʻo, ka meaʻalaʻala, ka palaoa palaoa a pau, nā mea laʻa momona liʻiliʻi i kāuʻai. Pono keʻano o nā meaʻai,ʻo ia hoʻi nā huaora, fiber, calcium a magnesium. Inā koho kekahi kanaka i ka meaʻai e hoʻomaʻamaʻa i ka nani o kāna paipai, a laila,ʻaʻohe ala e hana ai me kaʻahaʻainaʻole. Ma keʻano laulā, ināʻoe e pili ana i nā meaʻai, ka pahuhopu o ka poho kaumaha, pono ia e hoʻoikaika mau. ʻO ka hula, ka pāʻani, ka hauʻoli a me nāʻoihana kino'ē aʻe e alakaʻi i nā hualoaʻa wikiwiki aʻe. Akā, mai kēia manawa e koho mākou i kaʻai maikaʻi a nā kānaka maikaʻi, pono loaʻoe e makemake eʻike i kekahi o nā meaʻai maikaʻi loa e kūpono i nā kāne. ʻO nā meaʻai Mediterranean . ʻO kaʻai, kahi e kūkākūkāʻia ai,ʻaʻohe mea hōʻai'ē a hiki iā ia ke hana nui no nā mea a pau. Nui nā mea maikaʻi iā ia: uaʻoluʻolu loaʻo ia - a he nui nā mea i "ʻaeʻia", aʻo nā kīʻaha o ka meaʻai Mediterranean ua maʻalahi a maʻalahi hoʻi e hoʻomākaukau,ʻoiai,ʻaʻole pono kēiaʻaiʻana i ka mālama pono i ke kiʻi, akā, e pili ana i ka olakino male. He mea maikaʻi kaʻai no nā mea makemake e nānā i nā wā a pau a kūpono me kaʻole o nā mea kūikawā kūikawā. Eia naʻe, mai kaliʻoe no nā hualoaʻa wikiwiki mai kēiaʻai, eʻai ana ma luna o ia mea, a liloʻoe i ka kaumaha, e wikiwiki no ka nui aʻoi aku iʻole he kilokanika o kēlā me kēia pule. No laila, eia nā kumumanaʻo o kaʻaiʻai Mediterranean: 60% o ka meaʻai waiwai e pono ai nā hua, nā huaʻona, nā nuts, nā legumes a me ka palaoa. Eia kekahi,ʻo kaʻaiʻana i kaʻai kiʻekiʻe-carbohydrate - ka berena, pasta, nāʻanoʻano - mahaloʻia. I kaʻaiʻana i kēlā me kēia pāʻina, pono ka nui o kaʻailaʻaila. Pono kaʻai i ka iʻa aiʻole ka iʻa, e manaʻoʻia e hoʻopau i nā iʻa i loko o kēiaʻahaʻaina i ka manawaʻe 4-5 i kēlā me kēia pule. ʻAʻole pono e hoʻohanaʻia kaʻiʻo a me nā leʻaleʻa ma mua o hoʻokahi manawa i ka hebedoma. ʻAʻole i pāpāʻia kaʻiʻo, nā hua, a me kaʻaila kawa, akā, aia ma kahi e pono ai ke ana. 1-2 hua 2-3 mau manawa i ka hebedoma e lawa ka lawaʻana,'āponoʻole ka mea keʻokeʻoʻole e pau i kaʻoi aku ma mua o 4 mau manawa o ka pule, a hiki keʻaiʻia kaʻaila kirimina i kēlā me kēia lā, akā, ma nā liʻiliʻi aʻoi aʻe ma mua o kaʻaina awakea. ʻAʻole hiki ke inu i ka wainaʻulaʻula e inu ma mua o 1-2 mau aniani i ka lā no kaʻaina awakea a me kaʻaina awakea paha. ʻO ka helu i makemakeʻia o ka mālamaʻana i ka wai i kēlā lā i kēia lā he 2 lita. ʻO nā huahana maʻamau no kaʻaiʻAmelika, heʻailaʻoliva, eggplants, tomato,ʻoliva, pepa paʻani, legumes, huaʻalani, salati'ōmaʻomaʻo, berena, pasta, iʻa, brynza, waina. Hiki ke kau i ka palaoa, ka'ōpala, ka wahie, ka yogurt, nā hua. ʻAiʻia ka pāʻinaʻai i kaʻai nui, no laila, hiki iāʻoe keʻai i nā mea'ūpala, nā hulu, nā iʻa, nā meaʻai, ka meaʻai huaʻai, ka raiki, "pasta", hiki i kaʻaina ahiahi ke kau i nā hua a me ka saladi hua. ʻO ka pākēneka o nā meaʻai e pili ana i kēia mau mea: ma kahi o 10-12% o nā mea hoʻomalu, 25-30% o nā momona a me 60% o nā'ōpona. ʻO kaʻaiʻai Mediterranean ka mea o nā meaʻai e hiki ke hoʻohālikelikeʻia me kahi pūnaewele kūpono pono. E hoʻonui i ka manawa ma waho, e hoʻoikaika, hele i loko no nā'ahamele, e lawe i keʻano mai ka poʻe e noho ana ma nā Mediterranean.
E nā kānaka aloha, i ka hahaiʻana i ke olakino a me ke olakino,ʻaʻole pono e hoʻokomo iāʻoe iho i nā meaʻai maikaʻi loa, e hoʻopaʻi iāʻoe iho i kahi ola pōloli. No ka hana pono o kou kino, ponoʻoe e lako i nā meaʻai a me nā huaʻai i kēlā me kēia lā. Eʻai pono a likeʻole, e hoʻokomo i nā hāmeʻa ma kāu papa inoa o ka leʻaleʻa a i ka wā koke e loaʻa iāʻoe ka hopena i makemakeʻia. Alohaʻoe iāʻoe!