1.ʻAʻole e laweʻia i nā lā weheʻole
Hoʻoponoponoʻia nā lā hikiʻole ke hoʻololiʻia 1 aʻelua manawa o ka pule, aʻaʻole pinepine. Mai kahi'ē aʻe, e lohi iki nā hana hana kahe i loko o ke kino, aʻo ka momona e waiho nuiʻia.
Hōʻiliʻili hua'ōlelo huaʻai a huaʻai
Loaʻa iā mākou he 2 kilokalo o nā hua likeʻole a me nā huaʻai, nā hua liʻiliʻi a me nā waiʻala waina hou.
ʻO nā kīʻa'ī, nā huaʻai, nā huaʻai e hiki keʻai waleʻia a ma keʻano o ka meli. No ka hoʻopihapihaʻana, hoʻohana mākou i ka yogurt, kefir, wai lemon, a me ka liʻiliʻi o kaʻailaʻaila maikaʻiʻole.
Buckwheat
Makemake mākou i 700 aiʻole 800 karamu o ka buckwheat, ka huluhulu o ka hihi hihiu a iʻole ka tea me ke kōʻole, ka wai.
ʻO Brew buckwheat, māhele i nā'āpana aʻai i ka lā.
Mai haʻalele i kāu mea punahele loa
2. E koho no ka lā hoʻokīʻai, nā meaʻai i alohaʻia.
A laila, eʻoi aku ka maʻalahi o kahi lā hoʻomaha.
Kahiki
Loaʻa mākou i 400 aiʻole 450 grams o kāloti kalo, 2 a iʻole 3 mau lelo o ka wai lemon, 1 punetēpu o ka meli, kahi hīpī āpau o ka hanu a iʻole ke kī me ka kō.
Eʻoki i ka kāroti kuʻi, e hoʻokomo i ka wai lemon, 1 punetēpu o ka meli aʻai i kēia salakeke no ka'ōpō kakahiaka, kaʻaina awakea a me kaʻaina ahiahi. E inu i ka lā ma kahi o 3 liters o ka wai.
Inā nohoʻoeʻekolu lā i ka lālani ma kahi kāleka, hiki iāʻoe ke lilo ke kaumaha o 3.5 kilokani. Māiʻa mākou i nā kāloti i hoʻomoʻaʻia e kēiaʻano, a me kēlā me kēiaʻai kā mākou e hoʻokomo i ka hua 1: pomegranate, huapiʻi, alani, kiwi, apple. E hoʻokuʻu i ka kāloti a me ka'ōpiʻakoʻa, aʻai paha i kahi kaʻawale. Ma kahi o kaʻaina ahiahi, uaʻai mākou i kaʻulu. Mai poina e inu i ka wai a me ka wai.
Huli Curd
Pono mākou i 600 grams o ka puaʻa momona momona, 60 aiʻole 100 grams o kaʻailaʻono momona. 2 kīʻaha o ka wai me ka waiū a me ka kahe. E hoʻopiha i 2 mau kapu o ka ulu o kaʻaila. Hoʻomoheleʻia nā huahana a pau i 6 mauʻai.
Ponoʻia ka papaʻi me ka mea'alaʻulaʻula no 2 mau 'ai: 300 grams o ka pepa, 30 grams o kaʻaila, kaʻaila-hapalua-hapalua, 200 grams o ka lihi momona liʻiliʻi, 100 maumu o ka hulu, kekahi mau lau o ka salakeke'ōmaʻomaʻo, ka paʻakai, ka pepa honua.
3. Mai hiamoe
ʻO ka lā weheʻole, he kaʻina caloric kēia o kaʻai i 1000 calories,ʻaʻole ka hōʻole loa eʻai. E māheleheleʻia ka lā a pau i nā'āpana like,ʻaʻole naʻe i emi. Penei, e hoʻopaneʻe wikiwiki ia i nā kaʻina hana hāmeʻa a hoʻemiʻia ka kaumaha.
Cucurbitaceae
ʻO Zucchini kahi hale kūʻai maoli, hiki iāʻoe ke kuke i nā meaʻokoʻa likeʻole a lilo i ke kaumaha. He kūpono no ka zucchini maikaʻi a no ka lā hoʻokīʻai.
E lawe i ka ½ o ka zucchini maʻamau me ka hoʻomaʻemaʻe o nāʻanoʻano a me ka peel, eʻoki i ka pulp me ka mauʻu maloʻo, i kahiʻokiʻoki i loko o nā pahu. E holoi mākou i ka raiki, 1 pīpī a me 1 kāpeti me kahi papa. E waiho i ka hapalua o nā meaʻai i loko o ka pā, a laila e kau i kahi laiki, a laila ke koena. E ninini mākou i ka wai, e lawe mai i kahiʻeha, e ninini ma lalo o ka poʻiwi no 10 mau minuke, a laila e hoʻopiha i ka waiū anuanu a hoʻihoʻi mai i kaʻeha.
ʻOhi
Pono mākou i 600 grams o ke kauʻana i nā iʻa. ʻO ka wai kīnāʻole, ka wai laʻau a me ke kīʻole ka pa.
E hoʻolapalapa mākou i ka iʻa aiʻole e kuke ia no kahi kāne. ʻO ka mea e pono ai keʻole ka paʻakai. E mahele i ka iʻa i 4 a 6 mauʻai.
4. Mai hōʻalo.
I ka wā weheʻole, keʻaʻa nei mākou i nā hana kaumaha a pau. Hoʻomaha mākou a pau i ka 2.5 a 3 paha o ka wai.
ʻO Apple
Loaʻa mākou i 1.5 aiʻole 2 kilokika o nā'ōleʻa. ʻAi mākou i ka'ōhiʻa i keʻano kūpono me ka peel. Inā hiki, e inu i ka'ōmoleʻona waiʻole me ka pa 4 a 5 mau manawa i ka lā.
Kahiki
Pono mākou i 350 grams o ke raiki, kāloka aiʻole nā meaʻono, ka hulu o ka rose hihiu.
ʻOhi i ka laikiʻole ka paʻakai, e māhele i 3 mau'āpana. No ka'ōpōpō, e hoʻohui i ka pinana o ka kinamona i ka laiki, no kaʻaina awakea a me kaʻaina awakea, eʻoki i nā kāloti kāpili a me nā meaʻono.
5. E maʻalahi kaʻoihana
ʻO kaʻai hope loa, a hiki i ka lā weheʻole, a me ka lā mua ma hope o ka lā hoʻokupuʻaiʻana no ka'ōpū,ʻaʻole pono e kaumaha. ʻO ka paila kūpono maikaʻi i ka wai, ka waiu porridge, aiʻole ka meaʻaiʻai.
Pā
E hoʻokuʻu mākou i 1.5 aiʻole 2 lita o ka'ōponaʻaiʻole me ka meaʻaiʻole. ʻO ka mea nui o ka puʻu e pono ke kāpena. E nānā iki kākou i kēia meaʻai. Ponoʻoe i kahi kāpena liʻiliʻi, kahi huila o ka mikile, 1 kātika, 1 kūkama, 2 hua'ōmaʻomaʻo, nā'ōmato eʻono ai, 6 mau'ōpili.
Hoʻokiʻoki mākou i nā huaʻona, hoʻopiha i ka wai anuanu a lawe mai i kahi'ōpū. E'ōpala no 10 mau minuke, a laila e kuke i kahi wela a hiki i ka māmā o nā lau. E hoʻonui kāua i ka meaʻanuʻu curry. Eʻai i ka pīpī 4 a 5 mau manawa i ka lā. Ke inu nei mākou i ka wai me ke kōʻole.
Pākī
E laweʻo ia i 1.5 lita o ka waiʻulu mai kaʻulu (me kaʻole) a maiʻole i nā lau. A iʻole mākou e hana i ka moa: mai ka'ōhiʻa a me ke kāloka; mai ka kāpena, kāloti a me nā beets. Ināʻaʻohe maʻi maʻi ahulau, laila,ʻo ka mea inu i ka wai inu, inu mākou i ka waiʻaila me ke kinoʻole.
6. Pono mākou i ka wā maʻamau
Ināʻoe heʻahaʻaina pāʻina, a laila e hoʻolimalima mākou iʻelua mau hoʻoiliʻana, ma mua o kaʻahaʻaina a me ka lā ma hope o kaʻahaʻaina.
Kūkamo
Loaʻa iā mākou 1.5 a 2 kilokika o mau kukama hou, ka'ōmaʻomaʻo a me nā puna hou.
ʻAʻole kūkomo i ka berena,ʻaʻole paʻakai, hoʻokahi wale nō greens. Pono kaʻai i 4 a 5 mau manawa i ka lā.
Kahua Laau
I kēia lā, e koho i 2 a 3 mau kōkua: 50 momona liʻiliʻi liʻiliʻi, 30 grams o ka paʻakai paʻakai, momona liʻiliʻi, 1 kapu kefir 0,5% momona, 1 kapuʻawa momona momona, 1 kapu waiū 0.5% momona.
7. Maiʻole ka digress mai kaʻai
Inā mālamaʻoe i ka meaʻai, ponoʻole nā huahana e kū'ē iā ia. Hoʻolālā mākou i kekahi lā hoʻolālā i kahi manawa malu, i ka wāʻaʻole kahi pilikia. Hiki maikaʻi ke hele i kahi lā. Mai hōʻoluʻoluʻoe iāʻoe iho i nā mea kūpilikiʻi.
ʻOhi
Malia paha e makemakeʻoe i ka lā me nā huahana. Hiki iāʻoe keʻai i hoʻokahi paʻi berena, ½ cup of pasta, kaʻanoʻole me nā meaʻala a me ka paʻakai, ½ cup oatmeal cooked, rice or buckwheat.
Lenten
No ka'ōpōpō, e kālua mākou i ka millet porridge me ka paukena, no kaʻaina ahiahi, e hoʻomākaukau mākou i kahi sālemu o nā kāloka a me ka kāpena, e hoʻomākaukau mākou i nā popo a me nā'ōmole no kaʻaina awakea, e hana mākou i ka'ōkena no kaʻaina awakea. I loko o ka lā e inu ai mākou i ka wai.
8. E aʻo i ka hakakāʻana i ka pōloli
He aha kāu e hana ai inā hoʻomanaʻo mauʻiaʻoe i ka pōloli? E mālama i kahi aniani wai i loko o ka lumi wela ma nā liʻiliʻi liʻiliʻi. No kaʻikeʻoleʻana i ka pōloli, ma waena o nā meaʻai, uaʻai mākou i kahi meaʻai a iʻole huaʻai, aia i loko o nā calo mai ka liʻiliʻi loa a mai kēia mea, e nui wale ka pōmaikaʻi.
Kepau
ʻO kēia ka lā punahele o Nikolai Baskov. I hoʻokahi lā mākou eʻai ana i 500 grams o ka pulp o ke tilo no 5 mau manawa.
Kāpena
I ka lā, e loaʻa iā mākou he saladi o ka kāpena. Māpena kapi, hoʻomoʻi i nā kāloti, greens, pepaʻono a hoʻopiha i kahi mau hāmole o ka wai lemon.
Eʻai pū nō hoʻi i kekahi kocherzyku maikaʻi, nā lau kāpelu. Hoʻololi mākou i ka papa me nā huaʻai me ka waiʻole a me ke kō.
9. E hiamoe loa
ʻO ka hiamoe pōkole a hoʻomahaʻole he mea hana i ka hōʻiliʻiliʻana i nā momona. 'Elemoe ka hiamoe, a laila nui aku nā paona, e loaʻa iāʻoe.
Me ka hiamoe mauʻole o ka moe, loaʻa ka waiwai kaumaha ma muli o ka hanaʻana o ka melatonin, i hanaʻia i ka wā o ka hiamoe, e hoʻopilikiaʻia. ʻO ka pilikia o iaʻano hormone e hoʻonāukiuki i ka makemake. No ka mālamaʻana i kēia hana, e holoi i kaʻauʻau me kahi mau'ōmole o ke tintern o valerian, a makuahine paha. A ma mua o ko mākou moeʻana, e inu mākou i ka tiʻa mai ka meli a me ka pilina.
Mahalo i kēia mau lā haʻalele, hoʻokuʻuʻia mākou i nā paona hou a no laila e hoʻokokoke i ka mea maikaʻi loa.