ʻO ka mea mua, he nui ka hoʻonuiʻana i kaʻai i ka nui o ka hoʻohanaʻana i ka meaʻai, a ma nāʻano o nā muffins a pau - nā hua, nā kuki, ka palaoa, a me nā mea'ē aʻe. Aia nā huahana i loko o ka nui o nā huaʻaleʻa, i mālamaʻia i loko o ke kino ma keʻano o nā paona hou. I ka kohoʻana i ka berena,ʻoi aku ka maikaʻi o ka nānāʻana i ka rye, i ka protein-wheat, i nāʻanoʻano protein-bran. I loko o iaʻano berena, i hoʻohālikelikeʻia me nāʻano'ē aʻe o konaʻenehana o nā'ōʻalea he aneane hapalua ka nui, akā he mau hua B a me nā proteins'ē aʻe. Hiki nō hoʻi iāʻoe keʻai i ka palaoa paʻakikī, no ka mea ua hoʻonui pinepineʻia lākou me nā mineral a me nā huaʻa. Eia hou, inā makemakeʻoe e wikiwiki i ka kaumaha, ponoʻoe e hoʻokaʻawale pono i ka nui o ka berena āu eʻai ai (kahi 100 mau kape o ka lā -ʻekolu mau'āpana).
No ka kukeʻana i ka iʻa a me ka iʻa iʻa e ho'āʻoʻoe e koho i nā meaʻai me nā mea momona haʻahaʻa loa. No nāʻanoʻano meaʻai, kōkua i ka lilo o ka kaumaha, hiki iāʻoe ke hoʻokomo i ka pipi, ka moa, ka līpoki, ka moa a me kaʻiʻo turkey. Ma ke kauaʻana i ka kaumaha nui e kōkua i kaʻaiʻana i nā iʻa lean: cod, pollock, pike, carp. Eia hou, pono e hoʻomanaʻoʻia ka momona o nā meaʻai a me nā iʻa i loko o kahi kīpalapala.
Mai nā hua puaʻa, e kōkua ana i ka liloʻana i ka kaumaha nui, pono ia e hoʻokaʻawale i ka waiū laumeʻa a me kefir, ka waiū o ka waiū, ka liʻi momona momona. ʻOi aku ka maikaʻi o kaʻailaʻala me ka momona momona a hoʻonuiʻia i nā kīʻaha i nā mea liʻiliʻi (1-2 mau puna).
ʻAʻole paha e holomua ka hakakāʻana i ka kaumaha nui me kaʻaiʻole i nā hua a me nā huaʻai. Loaʻa kēia ma kaʻoiaʻiʻo o ka paʻakikī maikaʻi loa no ka pohō kaumaha o ia mau huahana a i loko o kahi nui nui ka heluʻana o nā calories. ʻO kaʻaiʻana i kēia mau meaʻai e kōkua i ka hōʻemi i ka pōloli a ma ka manawa like ke kōkua i ka liloʻana o ka kaumaha. He nui nā huaʻai a me nā huaʻai e hui i kēia mau koho. No ka liloʻana o ka kaumaha e kōkua i kaʻaiʻana i nā mea kanu e like me nā kukama, ka kāpelu, ka lettu, nā'ōmato, a me ka radish. Akāʻo ka nui o kaʻuala i kaʻai e kaupalenaʻia, no ka mea he nui ka starch, hiki ke hoʻonui i ka kaumaha. Mai nā hua a me nā hua e maikaʻi loa ke koho i nāʻanoʻona a me nāʻanoʻono - nā'ōhiʻa, nā paona, nā kuileki, nāʻeleʻeleʻeleʻele a me kaʻulaʻula. ʻAʻole pono e hoʻopauʻia nā hua a me nā huaʻai maikaʻi ma nā mea nuiʻole ma muli o kaʻike o nā'ōpalu'aleʻa mauʻonika digestible i loko o ia mau mea, e pale ai i ka manaʻo e nalo i ka kaumaha.
No ka inuʻana i ka mea e kāpae ana i ka kaumaha, hiki iāʻoe ke hoʻokomo i ke kī a me kaʻeke maʻemaʻe (ke hoʻolapalapaʻia me kaʻole he kō a me ka hapa iki paha o ka nui), wai waiʻaila. No ka hakakāʻana i ka kaumaha nui, uaʻoi aku ka maikaʻi o kaʻaiʻana i nā huaʻai a me nā hua liʻiliʻi me ke kōʻole. Ke kūʻaiʻana i ka wai hua i loko o ka hale kūʻai, e ho'āʻoʻoe eʻike i nāʻano likeʻole kahi i hoʻohuiʻoleʻia ke kō.
Hiki iāʻoe keʻike, hiki iāʻoe ke loaʻa nā huahana e kōkua iāʻoe e lilo i ke kaumaha ma kahi kokoke i kahi hale kūʻaiʻai.