I ke kolu o ka hoʻohālikelike i ka holomua o ka pēpē o ka wā e hiki mai ana a me ka uluʻana o ka uluʻana,ʻo ia ka mea e koi nui ai i ka pono o nā wāhine.
Hoʻonuiʻia ka uluʻana o ka lolo, ka hihiʻo a me ka'ōlohelohe o ke keiki i ka momona acids o ka complex omega-3. I kēia manawa, e ulu ana ke pēpē i ka kino o ka makuahine, ka hapa nui o ka uluʻana o ka lolo. E ho'āʻo i ka hoʻokomo pinepine i loko o kāu iʻa iʻa iʻa (ke keokeo, kamoni, nā mea'alala), nā'alemona, nā hua'ōmaʻomaʻo, nā'ōpuʻu'ōmaʻa, ka liʻiliʻi, ka huapalaʻa a me kaʻaila.
Ke ulu nei ke keiki ma ka leka a me ka palena. I kēia hihia, hoʻopunipuni iki ka pahuhu i kou'ōpū, a keʻike nei ka'ōpū o ka makuahine i ka hoʻonuiʻana i ka halihali. ʻO kaʻai 5 manawa i ka lā e hoʻoulu ai i ke aupuni hoʻomau. A emi ka lihi o nā ipu i kēia manawa. Ma waena o nā meaʻai nui he mea pono eʻai i nā huaʻona maka maka, nā hua, nā hua waina, a me nā inu lama hou. Inā ua mālie ka pāʻina kakahiaka a ua hoʻomakaʻia ka pāʻani ma ka hola 11, hiki iāʻoe ke paʻona aʻoi loa aku: ka nihi me ka kirīmiʻona a me ka huaʻai huaʻai, i piha i ka waiʻona momona, aiʻole he huamona huahelu me ka moa, aiʻole ka pipi bipi me kaʻaila a me ka waina. No ka meaʻona - he mea inu, no ka laʻanaʻana i ka biokefir, kahi waiʻona hou a me ka waiū me ka waiū. ʻO ka palaoa o ka palaoa aiʻole i ka palaoaʻoʻoleʻa, he kāwīwī me ka cheese a me ka hummus, cheesecake, pieserole, me ka kāpena a me kaʻiʻo.
Ma kahi aʻoukou e hele ai: no ka hele lōʻihi, ma ka waiʻauʻau, a ma kahi kaʻahele alakaʻi paha, e'ānai iāʻoe i kahiʻahaʻaina. ʻO ka nui o nā meaʻai e ponoʻole ai ka hoʻomehana, nui loa. ʻO kēia he sandwich me ka moa a i ka wahi paha, hiki ke waihoʻia me nā lau kaomi a me ka'ōmato a puni, a kāwili mai i ka'ōwili me ka maiʻa a me Brazil pīsī, a me ka momona o Finnish bread me ka ham a me nā mea kanu hou. Loaʻa i ka nui o nā mea hoʻokomo, kahi hiki ke hoʻokomo i loko o kahi poʻi berena i kapaʻia he meaʻai. E hoʻopiha iā ia i ka sālemona o nā huaʻona, i ka wai māmā maʻemaʻe me ka waiū a me nāʻeka'ōmaʻomaʻo.
ʻO ka'ōpala o ke broccoli e hāʻawi nui aku iāʻoe i ka calcium, ka pula, ka hao a iʻole ka jelly mai ka lauʻulaʻula aiʻole ka lemon. ʻO kahiʻili liʻiliʻi o kaʻakika me ka meaʻai a me nā mea hua paha. E waiho i loko o kāu pute i nā manawa a pau ma luna o ka hihia o ka hoʻopaneʻe i keʻano o kahiʻeke o Brazil nuts. Aia hoʻokahi 75 mau kumukūʻai o ka selenium, kahi e hoʻopiha ai i ka koi o kēlā me kēia lā o ka'ōpiko i kēia mea koʻikoʻi nui. Hāʻawi ka lima o nā'alemona i ke kino me nā micronutrients nui a me ka magnesium. I ke kolu o ka makahikiʻekolu, aia kekahi mau maʻi'ē aʻe,ʻaʻole i maʻalahi nā wāhine i ke pale aku.
He aha e hana ai me ka papipū.
No ka waihona maʻamau, eʻai i nā meaʻai i waiwai nui i nā lā a pau. ʻO kēia ka palaoa palaoa palaoa, lālā (palaoa, raiki,ʻolo). Ua lawa ka hoʻonui i 2 punetēpuni o ka palalā i nā alahaka a iʻole nā mea'ē aʻe, hiki i ka nui o lākou ke hoʻopili i ka'āpana hao. Loaʻa i nā meaʻai nā lau. Hoʻonui ikaika i ka hana o nā'ōpū o beets a me nā eggplants, a ma nāʻano likeʻole. ʻO ka meaʻai kūpono e like me ka wai pīpī, a me nā kīʻaha mai nā lau a me nā tubers o beets. Hāʻawi i ka noho kuʻuna maʻamau i nā'ōmole'ōmaʻomaʻa, nā kukama, nā pīni, nāʻula. I kēlā me kēia manawa o ka makahiki, e pōmaikaʻiʻoe i nā hua fiku maloʻo, nā lāʻau momona a me nā'āpana apricots. ʻO ka pua, ka hou a me ka paʻakai he meaʻoluʻolu maikaʻi. ʻO ke ālaiʻana i ka neʻumeʻai e kōkua a me ka wai maʻamau maʻamau. E inu i nā anianiʻehā o ka wai i ka lā, mai ka hale kūʻai. Ināʻoe e holo i ka hale mīkini i nā manawa likeʻole,ʻikeʻoe: he mea maʻamau, aʻaʻole hoʻi e hoʻemi i ka nui o ka wai, no ka mea,ʻo ia ke pale i nā maʻiʻeha o ka maʻamau. ʻO ka paʻakai kekahi mea'ē aʻe,'ānō eʻoi aku ka maikaʻi o ka palenaʻana.
No lailaʻaʻole e pilikia i ka heartburn.
ʻIke mākou i ka pēpē e hoʻopili i kou'ōpū. Hiki ke hoʻololiʻia ka uluʻana o nā hormones. No ka laulima, e like me keʻano, ho'ēmi i ka nui o ka holoʻana o kaʻai mai ka'ōpū. Ma muli o ka hopena, loaʻa iāʻoe ka pūʻakena. Makemakeʻoe e hoʻohaʻahaʻa ia? Mai moe iki ma hope o kaʻai a komo i nā loleʻaʻahu.