ʻO ka momona momona

Inā makemakeʻoe eʻae i ka kaumaha ma o kaʻehā a hiki i nā kilokanika, a i ka manawa kūʻai wale nō i ka hebedoma, a laila hiki iāʻoe ke kōkua i ka meaʻai i kapaʻia he momona. Hoʻolālāʻia ia no nā lāʻehiku, a no ka nui o nā kilokilo e'ōlelo nei e hoʻopakele iāʻoe. ʻO kaʻaʻai me ka momona momona, heʻano likeʻole ia, i meaʻole e hoʻoweliweli iāʻoe ka mea liʻiliʻi. Eia hou, pono eʻai i kekahi'āpana o nā protein me nā huaʻai a me nā hua me kēlā me kēiaʻai.


ʻO ka hopena nui o ka momona o ka momona ka mea e loaʻa ai ka nui o nā meaʻai o ka protein, no ka mea e pono ai kaʻoihana eʻoi aku ka ikaika. Aʻo nā huaʻai a me nā huaʻai i komo i loko o ka meaʻai e hāʻawi iāʻoe i nā'ōpū a me nā hua hua. ʻO ka hua Milk huaʻia ka nui o ka nui o ka calcium. Eia kekahi, hoʻopau kēiaʻai i kaʻai o ka meaʻono, a no laila e ola wikiwiki ana nā'aleʻaleʻa, ma kahi o lākou e loaʻa ai iāʻoe nā 'āpana'aleʻa pono. ʻO ke kumu no ka lolo i ka nui o nā huaʻai a me nā hua.

Lists o nā huahana iʻaeʻia

I loko o kēiaʻai, ponoʻoe eʻai e like me ka papa inoa maʻamau o nā meaʻai,ʻekolu paha.

Heluhelu 1 - nā hoʻomalu, ponoʻoe e koho i kekahi o nā koho

  1. ʻElua hua i loko o nā lawelawe wela a me ka'ōmole
  2. 30 maumu o kekahi mau hua (ʻaʻole i ke kikole)
  3. 60 grams o ka liʻi liʻiliʻi
  4. 100 maumu o ka liʻi momona
  5. 170 grams o ka iʻa a me nā iʻa momona
  6. 110 maumu o ka mea momona a me ka ham
  7. 120 grams o ka waiu momona liʻiliʻi a me nā hua waiūpaʻa fermented, me ka hapalua o nā huahana'ē aʻe.

Helu # 2 - nā lawelawe o nā huaʻai a me nā huaʻai

  1. Hoʻohemoʻia nā lauʻano hou ma keʻano holoʻokoʻa a ma kaʻano o ka saladi (ka uala a me ka legumes).
  2. 200 mauʻaina o nā hua i loko o keʻano o nā mea kāpiliʻia a hoʻokahi pahaʻelua huaʻai (ka maiʻa a me nā hua waina).
  3. 300 maumu o kēlā me kēia huaʻai (koe wale nā ​​kala), kahu.
  4. 60 karamu o nā hua maloʻo. 150 karamu o ka peasia kalo a me ka palaoa.

Heluhelu # 3 - kekahi hapa o nā'ōpona

  1. ʻO kahi pahu pāmaʻi o kaʻohi kohua.
  2. ʻEkolu aʻehā punetēpō o ka raiki kola, pasta, aʻo buckwheat paha.
  3. ʻO kahi'āpana o ka meli,ʻo ka palaoa a me ka palaoa wili paha.
  4. ʻElua mau pīpī a me ka pālaʻiʻuala,ʻekolu aʻehā punetēpē o nā pālaʻiʻuala,ʻo ka pīpī kohua, nā lelo, ka palaoa a me ka pī.

ʻO ka papa koho

Hoʻonohonohoʻia ka papahana no kēlā me kēia lā e like me kēia mau manaʻo.

No ka kakahiaka kakahiaka,ʻai mākou i kahi hapa o ka meaola mai ka papa inoa mua a me kekahi hapa o nā huaʻai a hua paha mai ka papa inoaʻelua.

No kaʻaina awakea,ʻai i kahi hapa o ka meaola, kahi hapa o nā huaʻai a hua paha, kahi hapa o nā huaʻaleʻa mai ka papa inoaʻekolu.

No ka'ā'ā awakea kakahiaka,ʻai i kahi hapa o ka protein, kahi hua o nā hua aiʻole nā ​​mea kanu a me kekahi hapa o nā'ōpona.

No kaʻaina awakea,ʻai i kahi'āpana o ka pilina a me ka lawelaweʻana i nā meaʻai a me nā hua.

Manaʻo no nā hualoaʻa maikaʻi

I kēia lā, he mea ponoʻole e inu i ka liʻiliʻi ma lalo oʻelua a me ka hapalua lita o ka wai, maikaʻi i ka'ōmaʻomaʻo me ka wai kōʻole a waiʻole.

I ke kakahiaka no kanakolu mau minuke ma mua o ka'ōkōkī, e inu i ka'ōmole o ka wai maʻemaʻe, e hoʻomaka ana ka'ōnaehana momona aʻaʻole e hoʻokuʻu iāʻoe.

ʻO ka momona momona ka mea maikaʻi loa i ka huiʻana me ka hoʻonaʻauao kūpono kūpono.

Mai poina e hoʻomauʻia kaʻai pilikino no nā kānaka me ka maʻi kīkī, kaʻiʻo.

Eia kekahi, nui ka nui o ka poʻe, ināʻoe i loko o kēia hui, a laila ma ke awakea, e hoʻopau i nā hua me nā huaʻai.

No ka wehe ponoʻana i kaʻai momona,ʻoi aku ka maikaʻi o ka hoʻololiʻana i kaʻaiʻana, eʻai ana i kaʻelima aʻeono manawa i ka lā ma nā wahi liʻiliʻi.

ʻO nā hopena o nā momona o nā mea hua i manaʻoʻia he mau pineapulu a me nā hua waina,ʻoiai,ʻo ka hopena e hāpai i ka emiʻana o kaʻai.

He maikaʻi kēiaʻai no ka mea heʻano likeʻole ia aʻaʻole ponoʻoe e pōloli i ka pōloli no kaʻaiʻole o kaʻai. Hoʻomakaʻia kēia me nāʻaiʻehā.

Ponoʻia e hoʻohui i nā meaʻai a me nā iʻa iʻa me ka waiu a iʻole ka waiū waiū,ʻaʻole e laweʻia e kekahi aʻo kekahi paha, iʻole e hōʻino i ke kino.