1 Pākuhi.
E hoʻolālā i kā mākou papahana meaʻai, ua loaʻa i kēlā wahine i kēia wahine kāna lako pono'ī, inā paha e manaʻo mākou eʻai mākou me kaʻole o nā pūnaewele. Ma keʻano, eʻai mākou i kekahi manawa, makemake mākou e hoʻohana i kēia mau huahana.
ʻO nā hewa nui i ka meaʻai .
1. Nui kaʻai a i ka pō paha e hoʻoulu ai. Inā kū i ka pō, a laila e hōʻeha i ke kino.
2. Pāʻina liʻiliʻi. ʻO ka mea liʻiliʻi loa e makemake mākou eʻai,ʻo kaʻoi aku kaʻoihana. Aʻo kēia wale nō ka wahie o ka'ōpū, ma mua o kaʻaiʻana i nā mea liʻiliʻi. Ke makemake nei mākou, aiaʻo ia, a laila, ua hakakāʻia mākou e ka pupuhi maikaʻi.
3. Nā meaʻai no ka pō. ʻO ka pili loa i ka pō, ua hoʻomahaʻia ke kino kanaka. Aʻo ka mea a mākou iʻai ai no ka pō, ua hoʻolōʻihiʻia i ka momona, aʻaʻoleʻo ia e lawe mai i nā pono.
4.ʻEhā wai i ka lā. Ke ho'ēmi nei ke kaʻina hana o ka metabolism. No ka hoʻoponoponoʻana i ka meaʻai, ponoʻoe e hoʻohui i nā waiʻoi aku iʻoi aku, hiki ke hana i nā meaʻono, nā mea kanu, nā momona, nā wai, ka wai.
5.ʻEkahi hua a meaʻai. A eia kekahi, uaʻai mākou i ka nui o ka meaʻai, a he kakaikahi ka hua a me ka huaʻai. Akā, he maikaʻi ko lākou i ka nohoʻana o nā'ōpū, ua waiwai lākou i nā huaora, ua emi lākou i nā calories. Me nā kumuʻole o ka meaʻai, hoʻopuka mākou i waho, no laila, pono e paleʻia e ka hana o ko lākou makemake. Pono mākou e hana i kekahi meaʻai a paʻi i ia, pehea e hana ai, pono wale nō eʻai, mākou makemake.
E noʻonoʻoʻoe i kahi huahana kāu mea punahele, koe wale nā'ōlohelohe a me nā leʻaleʻa. No ka laʻana,ʻaʻole hiki iāʻoe ke ola me kaʻiʻoʻole, ka iʻa lawaiʻa, nā huapalapala,ʻaʻole ponoʻoe e hāʻawi. ʻAʻole e hoʻonuiʻia ka ikaika, aʻo kēia meaʻai e hoʻopakele iāʻoe mai kaʻaiʻole.
Ka Papa 2. He huahana nā huahana kūpilikiʻi .
E lawe i kahi pepa a me kahi peni, a kahakaha i kahi pepa i loko oʻelua pae.
Ke poʻo inoa o ka poʻomanaʻo mua. I loko o ia mea, e komo i kēlā mau huahana mai kahi āu e hoʻopiha ai, uaʻikeʻoe iāʻoe iho ma mua o nā mea'ē aʻe. E kākau i nā meaʻai e lawe ai i ka kaumaha ma ka'ōpū. Hiki ke hanaʻia i iʻa a me ka mayonnaise.
ʻO ka papa inoaʻelua, ua kapaʻia he hua kūpono. E kākau i nā huahana e kōkua i ka lokahi.
Hopena mākou e hana pēlā, aiʻole nā huaʻino e hoʻopau loaʻia, aiʻole he wahi liʻiliʻi loa mākou e haʻalele ai, a laila e kūkuluʻia ka meaʻai maʻamau i nā huahana maikaʻi.
3 Kekuhi. E wehe i kaʻai ma kaʻaiʻana .
E hoʻoholo i nā meaʻai āu eʻai ai i ka lā. E kaha i kahi papaʻaina kahi e waiho ai nā pahu luna i "meaʻai punahele" a me "meaʻai maikaʻi". Ma kaʻaoʻao hema mākou e kākau: pōkōpika, 2 mau kakahiaka kakahiaka, a me kaʻaina awakea, a me kaʻaina awakea a me kaʻaina ahiahi. I kēlā manawa hoʻokahi, ponoʻoe e noʻonoʻo i keʻano o ka hana āu e hana ai, ināʻoe e hoʻomanaʻo ana, inā pahaʻoe, ke kino a iʻole ka noʻonoʻo, i ka nui o nā calorie āu eʻai ai. Eia kekahi laʻana, pono ka hoʻolimalimaʻana i nā calorie'ē aʻe, a pono e hoʻonuiʻia ke kino ma keʻano o nā proteins (nomi, kaʻiʻo, nā hua a pēlā aku). Akā,ʻo ka hana maʻamau,ʻo nā'ōpelu (ka huaʻai, ka muesli, nā pohā), heʻoi aku ka maikaʻi, inā hana nui loa, e aho e hoʻohui i nā protein a me nā'ōpona.
ʻO nā'ōpelu (hua) ka maikaʻi no kaʻaiʻana i nā'āpala,ʻaʻole makemakeʻia kēia mau huahana e hui pū me nā huahana'ē aʻe. E lawe i kahi kaikamahine e hana nei ma keʻano he mea hānai ma kahi haleʻaina mai 16 mau hola a 24 mau hola. Aia mauʻo ia ma kona mau wāwae, he hana kino kona. Kūʻo ia i ka hola 13, eʻai i ka hola 14, a ma muli o kāna hana paʻa kino, ponoʻo ia eʻai i kekahi mea pono a hāʻawi i kona ikaika. Kāleka,ʻoiai hiki iāʻoe ke hana koke, akā,ʻaʻole lākou e pono, aʻaʻole lākouʻo kāna mau punahele. He maikaʻi ke koho i nā cutlets no kekahi me ka porridge.
ʻO kahi kaikamahine i ke aloha i ka waiū me ka waiū, aʻoiaiʻaʻole pono kēia huahana, haʻalele mākou i ka hola 17.
ʻO kaʻaina awakea i ka hola 20 e pono ke hoʻohanaʻia. ʻAiʻia kaʻai me nā'ōpala momona.
Ma ke awakea ahiahi i ka hora 23, he mea maʻalahi, he maikaʻi ka maiʻa, he calorie lākou, aʻo ka hua punahele a ke kaikamahine, pēlā mākou e hoʻokomo ai iā lākou i kaʻaiʻana i kāna meaʻai.
ʻO ke kaikamahine i kaʻaina awakea awakea, akā i ka manawa i makemake aiʻo ia, aia kahi meaʻono. No kaʻaina awakea, koho i kahi mea māmā aʻono, aʻo kēlā mea mai kēia papaʻaʻohe momona i ka'ōpū. ʻO kekahi laʻana, he kūpono ka puaʻa me ka liʻiliʻi momona liʻiliʻi.
Ua lilo ia i meaʻai:
ʻO ka kakahiaka i ka hola 14 - pālua me nā cutlets, ka mahu.
2 kakahiaka i ka hola 17 - ka kope me ka waiū a me kahi'āpanaʻeleʻeleʻeleʻele.
ʻO ka pāʻina awakea i ka hola 20 - kaʻiʻo me nā hua'ōpala.
Ma kaʻaha ahiahi ma ke awakea 23 he paʻi.
ʻO kaʻaina awakea i ka holaʻelima, he'ūpī liʻiliʻi me ka yoghurt.
Ka Papa 4. Menu no kēlā me kēia lā.
Pono e hanaʻia i kēlā me kēia lā. Ma ka papa inoa, hiki iāʻoe ke hoʻokomo i kāu huahana punahele, akā ponoʻoe eʻike i ke ana. Mai hōʻoluʻolu iā lākou,ʻo ka hoʻoponopono pololei e hoʻopakele iāʻoe mai kaʻaiʻole.
5 Papa. Ke mālama nei mākou i kahi poʻiʻai .
ʻO ka mālamaʻana i ka diary kahi māhele o kaʻai, me kaʻoleʻaʻohe kahi e hele ai. Mai hoʻopunipuniʻoe iāʻoe iho, a kākau i ka manawa a me kāu mea iʻai ai. Ua lōʻihi loa ka hōʻoiaʻana o ka poʻe mālama i ka diary eʻoi aku ka nui loa. Hōʻike i loko o ia mea, ka leo, a me ka manawa o kaʻaiʻana a me ka wai. A he mea maʻamau ka wehewehe i ka nui a me ke kaumaha o ke kino. Hiki ke kaupaona a anaʻiaʻoeʻelua manawa i ka hebedoma ma hope o ka alaʻana.
ʻAʻole ia e paʻakikī e lilo i meaʻai meaʻai e hana ai i ka meaʻai maikaʻi noʻoe iho. Ponoʻoe e hoʻomanaʻo e hikiʻole i nā loinaʻai ke hoʻololi koke. ʻAʻole kēia hebedoma hoʻokahi, akā he mau mahina. Akā,ʻo ka uku maikaʻi loa no ka hanaʻanaʻo ia ka hopena o kahi kiʻi maikaʻi.