He aha keʻano o ka hui pū pololei o nā huahana? Manaʻoʻia inā inā komo kekahi mau meaʻai i ka'ōpū i ka manawa hoʻokahi a ināʻaeʻole lākou i kekahi i kekahi, e pōʻino ka'ōnaeho'ōpiopio, aʻo ia ka hopena o ke kino, e like me ka'ōpū, a me nā momona a me nā momona. Hiki ke ho'ākākaʻia kēia ma kaʻikeʻana no ka hōʻomiʻana o nā proteins, kahi pono e pono ai, a no ka'ōhūʻana o nā huapiʻa - heʻano likeʻole.
E hāʻawi kākou i kekahi mau hiʻohiʻona.
Eia kekahi lā, inā eʻaiʻoe i ka'ōlī ma ka'ōpū o ka'ōpū, e hoʻopiha ponoʻiaʻo ia i loko o 20 mau minuke, akā inā eʻaiʻoe i ka'ōlala hoʻokahi, akā ma hope o kaʻaina ahiahi, Hiki ke'ōpopo ke kāpena like i loko o kou'ōpū inā eʻaiʻoe me ke kāleka. Ināʻoe eʻai i ka porridge me kaʻiʻo i ka manawa hoʻokahi, a laila, e paʻakikī ka'ōpū i kaʻeliʻana a hoʻonui i ka meaʻai likeʻole aʻaiʻia kaʻai i loko o ka'ōpū.
Ma keʻano laulā,ʻoi aku ka maikaʻi o ke kanaka eʻai i ka meaʻai meaʻai: nā hua, nā huaʻai, nā hua. Hoʻomaopopo kūpono ka'ōpū i kēiaʻanoʻai. Hiki a maʻalahi me ka wikiwiki e hoʻopiliʻia a paʻa pono i ke kino. No laila, mai kēia mau mea a pau, hiki iā mākou ke hoʻoholo: inā e hui ponoʻoe i ka meaʻai, hiki iāʻoe ke hoʻokō i kahi hopenaʻike i ka hana o ka'ōpū. ʻO ka hōʻiliʻili wikiwiki ia o kaʻai, ka nele o ka bloating, ka māmā a me ka hoʻonuiʻia o nā meaʻai i loko o ke kino.
Inā he pololei kēia manaʻo e pili ana i ka hui ponoʻana o nā huahana,ʻaʻole hiki i kekahi ke'ōlelo hoʻokahi haneri haneli, akā ināʻoe e hoʻoholo e hoʻomaka eʻai a kaʻawaleʻole aʻole makemakeʻoe e aʻo i ka hana ponoʻana i nā huahana, a laila, aia nā kānāwai nui e kōkua iāʻoe e hana maikaʻi i kāu menu.
ʻO ka mea mua.
ʻAi nā hua, nā hua a me nā iʻa he mau meaʻai paʻakiki. He mea paʻakikī ke'ōlohelohe i ko mākou'ōpū, a no laila, i ka hoʻohanaʻana,ʻaʻole ia e'ōleloʻia e inu wai aʻai i ka sugar. Eʻoi aku ka pono o kaʻaiʻana i nā mea kanu me nā momona holoholona. Ma hope o kēlāʻaina awakea,ʻoi aku ka maikaʻi e lawe i ka holaʻelua aʻekolu paha ma waena o ka meaʻai hou. He mea nui kēia no kona kūpono maikaʻi.
ʻO ka lua o nā rula.
ʻO nā huaʻai, nā nūnū, ka berena a me ka pīkāka he mau kāmahu kālaika, a no laila ua mālama maikaʻiʻia e ka'ōpū. ʻAʻole me lākou,ʻaʻole i manaʻoʻia ke kō. No ka lanakila maikaʻi, ponoʻoe e hana iʻelua hola i mua o kaʻaina hou.
ʻO ke kolu o ka'ōlelo.
Inā makemakeʻoe e hoʻopihapiha i kāu lako waiwai, a no laila,ʻoʻoe ka hua maikaʻi loa. Loaʻa iā lākou ke kōpaʻa, kahi e pono ai iā mākou i kekahi manawa. ʻOi aku ka nui o nā hua i nā huahana'ē aʻe. Pono eʻai nā hua ma waena o nā meaʻai nui. Me lākou,ʻaʻoleʻoe eʻai i nā meaʻono'ē aʻe e pili ana i ka wai, e like me ke kelekale a me ka leʻaleʻa.
Ma waho aʻe o kēia mau kaulike maʻalahiʻekolu no kaʻaiʻana, he nui nā kumu o ka pono kūpono.
- Ma muli o keʻano a me ka maikaʻi o ke koko e pili i kā mākouʻai, e mālama i ka pale maikaʻi loa o ka wai ma loko o ke koko, 50-70 pakeneka o ka laweʻana i nā lā i maʻalahi i nā huaʻalulu,ʻo ia hoʻi, nā huaʻai, a me ka berena a me ka pā. He mea nui kēia no ka maikaʻi a me keʻano.
- Nui nāʻai i loko o nā protein a me nā'alekole i ka manawa like. Pono eʻai pūʻia ia mau meaʻai, no ka meaʻaʻohe ala e hoʻokaʻawale ai i nā protein mai nā'ōpona, akā,ʻaʻole hiki iāʻoe ke hoʻohui i nā "proteins" a me nā "āpau". ʻO kēia ka mea e pōmaikaʻi ai ke kino.
- No ka hālāwaiʻana i nā pono o ko mākou kino, ponoʻoe e koho i nā meaʻai likeʻole. Me nā mea holoholona, loaʻa iā kākou ka sulfur a me ka phosphorus. ʻAiʻia nā meaʻai - magnesium, calcium a me ka pālolo.
- I kekahi manawa, makemake mākou i ka ike hou. No ka hanaʻana i kēia, pono mākou eʻai i nā meaʻai i loko o ke kō.
Eia kekahi mau'ōlelo kōkua no ka hoʻohanaʻana i nā huahana kūikawā.
ʻO ka paila me kaʻaila kawa wale nō e pono keʻai houʻia a me ka hoʻomaluʻoleʻana o nā mea hoʻomalu.
ʻOi aku ka maikaʻi o kaʻaila o kaʻaila. E hōʻaiʻai i ka meaʻai e pono aiʻoe me kaʻaila liʻiliʻi loa - ma kaʻaila i hoʻopihaʻia he nui o nā mea make kino.
E hoʻohana i ka sugar a me nā meaʻai'ē aʻe e pono aiʻoe e kaʻawale i nā meaʻai'ē aʻe. Hoʻomaopopo maikaʻiʻia e ka kino o ka meli - ua mākaukau nō ia no ka hopena o ka huahana.
Bread. Loaʻa ka palaoa i ka palaoa a no lailaʻaʻole kūpono me nā palekana holoholona. ʻOi ka maikaʻi eʻai i ka palaoa mai ka lālā.
Pane. ʻO kahi laikiʻeleʻele wale nō i manaʻoʻia he pono.
Pono eʻaiʻia ka pīpī a me nā meaʻala o ka lau nahele.
ʻO nā mea kanu e like me zucchini, beets, kāloti, maikaʻi ka'alainaʻaʻole eʻai me ka sukake - hiki ke hana i ka momona i loko o ka'ōpū.
Pono e hoʻopauʻia ka milikoa. He pilikia ia i ka hōʻiliʻiliʻana i nā meaʻai'ē aʻe. ʻAʻole pono i nā mākua ke inu i ka wai hoʻokahi o ka waiū i kēlā lā i kēia lā.
Hoʻopihaʻia nā mea waiū me ka waiū. He paʻakikī kēia e'eliʻi.
ʻO nā hua liʻiliʻi e hoʻopiliʻia ana a ua paʻakikī ke kopeʻana i ka meaʻai. He maikaʻi keʻai me nā mea kanu.
ʻO ka meaʻai nā meaʻai momona e maʻalahi i ka hoʻopihaʻia. Hiki ke hoʻohuiʻia i nā meli huapalapala.
Pono eʻai ponoʻia ka Melon.
Maiʻai i ka hua me ka iʻa, iʻa, nā hua manu.
E ho'āʻo i ka maʻalahi o nā maʻa. ʻO nā mea maʻalahi e maʻalahi i ko mākou kino.
ʻO nā meaʻai i loko o nā'ōpelu,ʻaʻoleʻoe eʻai me nā hua e like me kaʻalani, ka pineapi a me nā meaʻai a me nā huaʻona'ē aʻe.
ʻO kaʻaila (kaʻaila kawa, kaʻaila, ka pata a me kaʻaila hinu)ʻaʻole eʻai pū me nā meaʻai a me nā hua, iʻa a me nā hua.
Maiʻai i ka jam, ka jams, ka syrups me nā alahaka -ʻo ia ke kumu o ka hanaʻana i loko o ka'ōpū.
A noʻonoʻo, ināʻoe e aʻo e hoʻohui pono i ka meaʻai, e lawe mai iāʻoe a me kou mau pono kūlohelohe kino a me ka manawa maikaʻi.