Mālama maikaʻi kahi momona momona iāʻoe e lilo i ka kaumaha
ʻAʻole ia he mea hūnā no ka meaʻaina kakahiaka heʻai nui. Ua hiki i ka poʻe hope o ka hopena ke hōʻoia i kaʻaina kakahiaka maikaʻi a me ka hauʻoli, akā, kōkua nō hoʻi e lilo i ka kaumaha. Wahi a nā hualoaʻa o ka noiʻi,ʻo nā wāhine eʻai ana i ka hapalua o kā lākou meaʻai i kēlā me kēia lā i kaʻaina kakahiaka. Eʻikeʻoeʻaʻole i hoʻihoʻiʻia ka mea pohō i ka poʻe makemake i kaʻaina kakahiaka nui.
ʻO nā haʻawina i mālamaʻia ma Kapalakiko, hōʻikeʻo nā wāhine i hānai i kaʻaina awakea, ua lilo i ka 12% o ko lākou kaumaha, aʻo ka mea makemake wale i ka'ōpōliu kakahiaka wale nō he 4.5% o ko lākou kaumaha.
ʻO ka pono no kaʻaina kakahiaka, he 30 a 40% o nā calorie mai kaʻaiʻana i kēlā me kēia lā, aʻo kekahi, e wikiwiki ke kakahiaka. ʻOiai inā e wikiwikiʻoe, e hāʻawi mau i kaʻaina kakahiaka iʻole heʻumi mau minuke. Wahi a nā kumuhana lapaʻau:ʻO ka mea mua mākou iʻai ai, hiki i ka wikiwiki o kā mākou kino ke hoʻomaka i ke kaʻina hana o ka mīkini hana, kahi e kōkua ai i kaʻae wikiwiki. Ināʻaʻole i loaʻa ke kino i ka mea kakahiaka, hoʻomaka ia e kāohi a hōʻiliʻili i nā mea momona. E hoʻolālā mākou i nā hanana likeʻole o nā momona paleʻai a maikaʻi.
ʻO Muesli
Ma kekahi hale kūʻai e hiki ai iāʻoe ke kūʻai i ka hoʻomākaukau-mix, akā eʻoi aku ka maikaʻi a maikaʻi ke kukeʻana iāʻoe iho. Pehea e kuke ai? A he mea maʻalahi nā mea a pau. I ke kauwela, hiki iāʻoe ke hoʻonui i nā hua e like me ka oatmeal maʻamau: cherries, raspberries, strawberries. A laila no nā minuke heʻumi, e hoʻopiha mākou i nā flakes oat i ka wai aiʻole ka waiū mahana, hiki iāʻoe ke hoʻonui i nā hua, ka meli, hua aiʻole wai. ʻO nāʻano huila e pili pono i keʻano o ko mākou mau kui, lauoho, a me kaʻili. ʻO ka oatmeal he mau huaʻaola ia o ka hui B, no ka uluʻana o nā kui, ka lauoho a me kaʻili.
Māla sala
He hua hua hua ia no keʻano a me ka hiva. Hiki ke kuke i ka wikiwiki. E lawe i nā kukama, nā'ōmato aʻokiʻoki i ka mau mea, a laila e hoʻokomo i kaʻaila kawa a me nā greens. No ka hāʻawi 'ana i ko mākou sālata heʻono maikaʻi loa, hiki iā mākou ke' ohi i ka paʻakai liʻiliʻi i ia.
Aia kekahi koho'ē aʻe no ka hanaʻana i ka salakeke māmā, me ka hoʻohanaʻana i nā mea ma hope iho nei,ʻo ia he sorrel a me ka radish. No ka hoʻomakaʻana, eʻokiʻoki i ka'ōhū a me ke kuhi, a laila e kāpili i ka hua manu iʻokiʻia, e hoʻopihapiha i kā mākou huamata me ka baila a iʻole ka kirimalu i kāpīniʻia me nā greens no ka nani ma luna.
Nā hua
No kaʻaina kakahiaka,ʻo nā mea a pau he "fruity", hiki ke loaʻa iā ia i loko o ka friji - nā hua i hanaʻia, aiʻole nā hua hou, nā wai, nā hua. E hoʻopili i nā'āpana apuni, nā strawberries, kiwi, ka maiʻa, e hoʻonā i kahi'ōmoleʻonika aiʻole wai wai lemona. ʻO ka poʻe i makemake i ka meaʻono, hiki iā lākou, ma kahi o nā hua waina, ke hoʻohui i ka pīpī.
ʻO ka home
ʻO ka'aleko, kahi i loko o ka pale, he mana maikaʻi loa ia ma ka hana o ka pūnaewele'ōpiopio. E hoʻohui i ka nihi me ka meli, kaʻailaʻala a me ka hua a me ka meaʻai. Hiki iāʻoe ke hoʻohana i ka nihi liʻiliʻi e like me ka papa mua - mākou e hōʻomo i ka pīni i ka salakeke'ōmaʻomaʻo aiʻoleʻoe eʻai me ka waiūpaʻa a me nā greens.
Nā Yoghurts
Loaʻa nā hua o ka waiū me ka waiū. Akāʻaʻole pono lākou eʻai i ka mea liʻiliʻi ma mua o ka'ōmole. Hiki iāʻoe ke hoʻomākaukau i ka yogurt homemade, no kēia mea mākou e hoʻohana ai i ka yogurt a i ka ryazhenka, kā mākou e hōʻiliʻili i kaʻai aʻokiʻoki i nā hua.
Kashi
ʻAʻoleʻoe e like me semolina porridge? Ke hōʻoia nei mākou e lilo kēia koho i kāu makemake, no ka mea, wela mākou i kahi leka o ka'ōmole wai, hoʻonā i 2 punetēpona o kaʻaila, hapa hapalua o ke manga, 3 punetēpē o ke kō, nā hua a me nā māla waina. A ua mākaukau nā meaʻai a me nā meaʻono. No nā mea e kanu i ka laiki, e hoʻopuka i ka raiki, e kau i kahi meaʻai ma ka pāpale, e kau i nāʻokiʻoki, nā'ōhiʻa, nā'āpana ma luna, a laila e hoʻokomo hou i kahi laiki, a kau hou i ka raiki i ke rice a me ka laiki. No nā mea e makemake ana eʻalo i ka kaumaha, eʻaiʻia ka laiki me kaʻole o ka huka. ʻO kēlā mau meaʻai e lawe iāʻoe i hoʻokahi wale nō leʻaleʻa, kōkua i ka liloʻana o ka kaumaha a hoʻomaʻemaʻe i kou kino o nā toxine, e hoʻonanea a hoʻonuiʻoe.
Kāleka
Keʻaiʻoe i ka meaʻai kakahiaka, laila eʻai kokeʻoe. Eia kekahi,ʻo ka momona ka waiwai nui o nā huapiʻa, he kumu ponoʻole ia o ka ikehu no ko mākou kino. ʻO ka wīwī ma ke kauwela - ma kahi'āpana meaʻai,ʻo ka waihoʻana i nā greens a me nā hua. No nā mea laʻana me nā huaʻai, e hoʻohana kākou i ka salakeke, nā radish, nā'ōmato, nā kukama. Ināʻaʻoleʻoe makemake e loaʻa kahi hua waina, mai hoʻohana wale i kahiʻekolu aʻehā paha meaʻai ma kahi sandwich.
Hoʻolālā
Pono e puhiʻia ka palaoa i loko o ka pā palai aiʻole i ka meaʻala. Aʻo nā meaʻai e like nō ia me nā kāwena.
Omelette
Hiki paha i nā hua i'ōwiliʻia ke kani maikaʻi, akā, he pāʻani ka'ōlea. No ka hoʻomakaʻana, ponoʻoe e hōʻoki i nā greens, nā'ōmato a me ka palaoa kahi. A laila ponoʻoe e paʻi i nā hua me ka waiū, e hoʻokomo i kahi liʻuki liʻiliʻi, nā'ōmato iʻokiʻia, a laila e paʻi ma lalo o kahi poʻi pani i ka wela wela. Ma mua o kou lawelaweʻana ma ka papaʻaina, e kāpīpī i nā'ōmoleʻokiʻoki.
I kēia manawa,ʻike mākou i ka lā kakahiaka maikaʻi he hōʻailona no ke olakino a me ka mālamaʻana i ka kaumaha. Kūpī koke a me ka maʻalahi kēlā mau meaʻai, akā he mea kānalua loa ka hopena. E hoʻomaikaʻi nui kaʻohana a pau no kēlā kakahiaka kakahiaka maikaʻi a maikaʻi,ʻo ia ka hōʻailona o ka leʻaleʻa a me ka mana kaulike.
Loaʻa i kaʻono maikaʻi iāʻoe.