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
- ʻElua hua i loko o nā lawelawe wela a me ka'ōmole
- 30 maumu o kekahi mau hua (ʻaʻole i ke kikole)
- 60 grams o ka liʻi liʻiliʻi
- 100 maumu o ka liʻi momona
- 170 grams o ka iʻa a me nā iʻa momona
- 110 maumu o ka mea momona a me ka ham
- 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
- Hoʻohemoʻia nā lauʻano hou ma keʻano holoʻokoʻa a ma kaʻano o ka saladi (ka uala a me ka legumes).
- 200 mauʻaina o nā hua i loko o keʻano o nā mea kāpiliʻia a hoʻokahi pahaʻelua huaʻai (ka maiʻa a me nā hua waina).
- 300 maumu o kēlā me kēia huaʻai (koe wale nā kala), kahu.
- 60 karamu o nā hua maloʻo. 150 karamu o ka peasia kalo a me ka palaoa.
Heluhelu # 3 - kekahi hapa o nā'ōpona
- ʻO kahi pahu pāmaʻi o kaʻohi kohua.
- ʻEkolu aʻehā punetēpō o ka raiki kola, pasta, aʻo buckwheat paha.
- ʻO kahi'āpana o ka meli,ʻo ka palaoa a me ka palaoa wili paha.
- 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.