Manaʻoʻia i ka manawaʻaʻole i manaʻoʻia ka berena no nā poʻe makemake e hoʻemi i ko lākou kaumaha. Eia naʻe, heʻai kahi eʻai ai ka meaʻai. Akā, makemakeʻoe i kēiaʻai, ponoʻoe e makaʻala i nā poʻe e loaʻa ana i nā maʻi o ka maʻi maʻamau,ʻo ia keʻano o ka maʻi'ōpū. ʻAʻole pono kēiaʻai i nā wāhine hāpai, nā mea hānai hānai, nā keiki a me nā'ōpiopio e maʻi nei i nā meaʻai meaʻai. E like me ka maikaʻi o kekahi mea'ē aʻe, a hiki ke hoʻonuiʻia ka maikaʻi o kēiaʻai ma o ka hoʻohuiʻana me nāʻoihana kino. Wahi a nā mea hoʻolāʻau i ka meaʻai, mahalo iā ia, hiki iāʻoe ke hoʻolei iʻekolu aʻehā kilokani kaumaha o nā meaʻehiku i loko o nā lāʻehiku. ʻOiaʻiʻo, he mea nui nā mea a pau no nā mea a pau, aʻo ka hopena, e kūpaʻa loa ināʻaʻoleʻoe e wikiwiki i ka mea o ka liloʻana o ke kaumaha. ʻO kaʻaoʻao kokoke o kaʻai meaʻai i hāʻawiʻia ma kēia puke i kūkuluʻia no hoʻokahi hebedoma, no ka mea,ʻaʻole i lōʻihi ka piliʻana i kēlāʻai, aʻaʻole eʻoi aku i ka manawa hoʻokahi iʻekolu mau mahina.
ʻO Sophia Loren - he moʻolelo wahine - he hōʻailona ia e hiki iāʻoe ke hoʻokuʻu i ka kaumaha nui me kaʻole e waiho i kāu spagetti punahele, ka meaʻaila me ka palaoa. Hoʻomanaʻo he 60 kilokani kona kaumaha, he 173 keneta ka nui. Manaʻo ka wahine wahine i ka pasta, kahi mea punahele a hoʻopau pinepine i kēlā me kēia lā - maikaʻi loa ka meaʻai, keʻole inā e lawelaweʻia me nā meaʻai i hoʻomākaukauʻia mai nā mea kanu, a me nā'ōmato. 'Ōleloʻo Sophia Loren he mea pono e mālama i ka nui o nā'āpana iʻaiʻia aʻaʻole eʻai nui i nā calo i ka manawa hoʻokahi -ʻo ia ka mea nui o kānaʻai. Ma kahi o ka hoʻomāʻewaʻewaʻana i kaʻaila kirīmi a me ka paʻakai liʻiliʻi, hiki iāʻoe ke hoʻomoʻi i kahi haʻina kalo kalo i ka spaghetti.
Ka berenaʻai. ʻO ka koho mua. ʻO ka papa koho.
Ka manaʻo o kēlā me kēia lā: - Ma muli o kāu makemake, 400 grams o keʻeleʻele a 300 mau gm o keʻokeʻo keʻokeʻo; - 100 maumu o nā hua aiʻole nā huaʻai hou (hiki iāʻoe ke lawe i nā huaʻai a me nā huaʻai i kahi kūpono iāʻoe); - ka hapalua hapalua o ka waiū; - 50 grams o ka meli momona momona, ka mea i hoʻolapalapa ai 'ai ka mea i kahuʻia, iʻa, aiʻole ka moa.
Hoʻokaʻawaleʻia nā huahana i luna iʻekolu mauʻai.
I ka loaʻa muaʻana - nā huaʻai, hua, meaʻai.
I ka lua o ka loaʻaʻana - ka waiū, ka berena.
ʻO ke kolu o ka meaʻai a me ka berena.
E mālama i nā hora heʻelima ma waena o nā meaʻai. Ma waho o ka waiū, hiki iāʻoe ke inu wale i ka'ōmaʻomaʻo me ke kōʻole ka kōpaʻa a iʻole ka wai. Pono e hoʻokaʻawaleʻia ka paʻakai a me ka paʻakai mai kaʻai,ʻo ka hoʻohana waleʻiaʻana o nā meaʻala.
Ka berenaʻai. ʻO ka lua o ka koho. ʻO ka menuʻai.
ʻO ke kumu o kēiaʻano o kaʻaiʻai he meaʻai nui. Ke'ōlelo nei ka mea kākau i ka mea hoʻohana pinepine i nā lāʻau kaʻapona paʻakikī i ka lā (ka berena me ka huaʻai, ka avocado, a me ka'āpana liʻiliʻi o ka cheese), hoʻonui i ka kiʻekiʻe o ka hormone o ka hauʻoli (serotin) i ke kino, e hāʻawi ai i keʻano o ke kānati. Eia kekahi, he waiwai ka meaʻai i nā hua B, a he maikaʻi ia e pili ai i ka moku'āina o ka pūnaewele'ōpiopio.
Hiki i nā wāhine keʻai i nā'āpana heʻumikumamālua i kēlā lā i kēia lā, a he mau kāne - heʻumikumamāono. ʻO nā meaʻai e kūpono i ka poʻe maʻi makeʻole e komo i ka insulin.
ʻO kaʻaiʻai heʻelua mau lālani, a ua hanaʻia ka papa mua no nā lā heʻumikumamāhā, aʻo ka lua - mau loa, mālama mauʻia no ka mālamaʻana i nā hualoaʻa i loaʻa. I nā manawaʻelua o kēiaʻai, ponoʻoe eʻai i nā wai lawa: no nā wāhine - heʻewalu mau aniani ka lā, no nā kāne - heʻumi paha,ʻaʻole e komo pū me ka'aleʻeleʻeleʻele a me ka kope. He mea nui nō hoʻi e lawe i ka papa hana calcium i nā lā a me nā papahana lehulehu. ʻO nā meaʻai no kaʻai meaʻai e hoʻomau i kēlā me kēia 3-4 hola.
ʻO ka papa mua o kaʻai (hoʻomau i nā lā heʻumikumamāhā).
No nā wahine mai ka 8 a 12 mau paʻiʻai, no nā kāne - 12-16. ʻO ka hoʻololiʻana iʻelua mau'āpana berenaʻai e hiki ke lilo i hoʻokahi'āpana o ka maʻamau.
1. Hiki iāʻoe ke hoʻopuni a kau i ka palaoa kokoke i nā mea a pau: kaʻawaʻawa, ka puaʻa momona momona, ham, salted or fish cann -ʻo ka mea nui,ʻo ia ke hoʻolaha i kahi mea lahilahi, a maopopo paha.
2. Ma kekahiʻano a ma kekahiʻano, hiki ke hoʻohanaʻia nā mea kanuʻole.
3. Uaʻaeʻia ma nāʻano a me nā huaʻaiʻekolu.
4. Pono pono ke lawe i ka meaʻai i kēlā lā i kēia lā e lawelawe ana i ka hua (hoʻokahi pea,'ōpili,ʻekolu paona, a pēlā aku), uaʻaeʻia e pani i kahi meʻa meaʻai, akāʻaʻole pinepine.
5. Pono pono e komo i loko o ka meaʻai o kēlā me kēia lā o ka 200 grams o ke koko.
6.ʻEkolu manawa i ka hebedoma eʻai i ka lawelaweʻana i ka iʻa a me ka meaʻai me nā huaʻai, noʻekolu aʻehā paha'āpana, e hoʻemi ana i ka nui o ka berena i ia lā.
7. Eʻai i ka meaʻai i loko o 3-4 hola. Mai pīpī i kaʻai,ʻoiai ināʻaʻoleʻoe i makemake eʻai!
ʻO ka papaʻelua o kaʻai meaʻai.
I kēia manawa e hiki ke hoʻopauʻia i ka berenaʻai e nā huahana'ē aʻe.
Hiki ke hoʻopiliʻia kēlā me kēia'āpana: - heʻeka o ka pīni i hoʻomākaukauʻia, he kīʻaha legumes (kuke), 2/3 kīʻaha o nā'ōpalaʻohi (buckwheat, oatmeal, raiki, millet). - kekahi o nā kānina palaoa a i'ūlaʻuala. -ʻelua mau paʻakikī. - I kekahi manawa, hiki iāʻoe ke pani i ka berena me nā punaʻelua o ka muesli a iʻole 3-4 mau punetēpō o ka palaoa no kaʻaina kakahiaka.
He mau huaʻai kaʻole. E hoʻonuiʻia ka nui o ka hua i kēlā lā i kēia lā iʻekolu mauʻai.
Ponoʻia he 200 grams o ka yogurt i kēlā me kēia lā.
E like me ka meaʻai, ināʻikeʻoe uaʻehaʻeha kou olakino laulā, aiʻole inā loaʻa iāʻoe nā pilikia olakino, a laila e hoʻopau kokeʻia kaʻai a nīnau i ke kauka.
ʻO ka hauʻoli i ke kaʻina hana o ka liloʻana o ke kaumaha a me ka ho'ōlaʻana!