ʻO ke kumu o kaʻaiʻana i hōʻikeʻia ma ka inoa pono'ī - ka hoʻololiʻana i nā meaʻai a me nā meaʻai. ʻO kaʻai'ōpena palapona ma muli o ka ponoʻole e hōʻehaʻoe iāʻoe iho me ka hōʻeha a me kaʻaiʻole i nā meaʻaiʻai,ʻoiai, he nui nāʻano hoʻohālikelike i hoʻohālikelikeʻia no ka hala kaumaha no kahi hoʻokahi a iwakālua mau lā.
Nā hua hanaʻaʻa
I ka manawa o ka meaʻai pāʻani no ka nele kaumaha, ponoʻoe e hoʻokaʻawale i nā mea momona a pau, nā mea kanu'alapila, ka palaoa a me nā meaʻono (hiki ke hoʻomaopopoʻia kēia pilikino). E hoʻokuʻi nui kākou i nā mea i pāpāʻia:
- nā huaʻona a me nā huaʻona a me nā huaʻona - beets , nāʻuala, kāloti, nā hua waina, melonai, nā'āpana a me ka maiʻa;
- kēlā me kēia hua;
- beana;
- nā mea momona a momona;
- nā mea i puhiʻia a me nā kānana;
- nā huahana maʻamau.
ʻAʻole wale ka loliʻana o kaʻai, akāʻo ka hoʻomaʻemaʻe a me ka hoʻomaikaʻiʻana i ke kino. I ka wāʻai, loaʻa iāʻoe ka manawa e maʻa ai iāʻoe iho i kahi meaʻai maikaʻi, a poina mau loa e pili ana i nā meaʻai e like me nā meaʻai wikiwiki a me nā meaʻai.
ʻO ka hapanui o mākou i hoʻohanaʻia, aʻaʻole hiki ke ola, me kaʻole o ka'atila. Auhea, no ka manawaʻai e pono ai ke hana me kaʻole. Ma hope o kaʻai, loaʻa iāʻoe ka pono kūpono e hoʻihoʻi i nā huaʻai momona a me nā huaʻai i kou ola, e like me keʻano, hoʻololi i ka'ōlaʻi i hoʻopaʻaʻia i loko o kaʻaʻahu.
He aha kaʻu e hana ai?
ʻO ka mea mua,ʻo ka meaʻai e pili ana i ka pilina a me nā huaʻai, e pono ke kau i ka kiʻekiʻe o nā'ō'ī a me nā huaʻai:
- eggplant;
- zucchini;
- kukama;
- nā pepa;
- ʻo ke keʻokeʻo keʻokeʻo a me ke kala;
- makaʻala;
- nā'ōmato.
I ka wā o kaʻai, hiki iāʻoe keʻai i nā iʻa wale nō, akā, i loko o ka'ōpala, kaʻaila a me ka paʻipala.
Eia kekahi,ʻo kāu papahana he mau:
- nā iʻa;
- nā manu me kaʻiliʻole;
- haohao;
- kiʻi momona liʻiliʻi i loko o ka mea i kahuʻia a i kāhuaʻia.
ʻO nā mea inu e hoʻohāpai i ka herbal teas, ka'ōmaʻomaʻo -ʻoiaʻiʻo, me ke kaheʻole, akā i kekahi manawa e hiki iāʻoe ke hoʻonui i ka meli.
Menu
Eia keʻano o kahi papa inoa no kaʻai pilikino no nā lā he 20.
Nā lā: 1, 2, 7
I kēia mau lā, eʻaiʻoe i nā toasts mai kaʻeleʻeleʻeleʻele, hiki i ka kefir momona momona (1-1,5 l) ke inu i ka wai tomato.
Nā lā: 3, 4, 8, 9
- kakahiaka: kaʻiʻo i kāpiliʻia (100 g) aiʻole 2 mau huaʻai i paʻipaʻi pinepineʻia;
- kaʻaina awakea: kahi momona momona ma ka moa a me ka pipi a me ka 150 g o ka moa heheʻe ma waho o kaʻili;
- kaʻaina awakea: 200 g ka wahie momona momona a 200 ml mai ke kefir momona.
Nā lā: 5, 6, 10
ʻO kēia mau lā eʻai waleʻoe i nā meaʻai: nā mea hou, ka mahu, kaʻaila a me ka paila.
Ma hope o ka lā 10, hana hou ke kaʻina. E hoʻomaopopo,ʻaʻole hiki iāʻoe ke hoʻololi i ka lā o nā lā i kāu koho pono'ī. Hoʻomaopopoʻia ka papahana no kaʻikeʻana i ka mea kanu. I loko o iwakālua mau lā, hiki iāʻoe ke lilo i 10 kilokani kaumaha.
ʻAnoʻai
Aia kekahi lālā'ē aʻe o nā lālāʻai, nā proteins lā mai kahi aʻehā lā. I kēia lā, i kēlā me kēia lā e lilo anaʻoe i kahi kilokilo.
I loko o kēia koho, hiki iāʻoe ke hoʻomalu i nā protein a me nā huaʻai i loko o hoʻokahi lā.
No ka kakahiaka kakahiaka, inuʻoe i ka momona momona - 250 ml. I ka lua o kaʻaina kakahiaka - ke kefir'ē aʻe akā me ka 100 g tīhi.
No kaʻaina awakea, hoʻopauʻoe i nā huaʻona - huamona huaʻai a me ka'ōpalaʻai.
No kaʻaina awakea, ka mea momona momona, ka mea kanu (kaʻaila, ka mea hou a me ka mea i hoʻolapalapa), a me ka huluhulu o ka ulu hihiu.
ʻAi
ʻO ke kumu o kaʻai - hoʻokaʻawale i nā'ōhūpī, a hoʻomaka i ke kaʻina o ka momona momona, kaʻawaleʻana i ka pre-glycogen. No kēia mea, kēiaʻai aʻaʻohe hua lāʻau starch. Akā, ma muli o iaʻano koʻikoʻi, hiki ke pilikia i ka maʻi me ka lōʻihi o ka nele i nā huapiʻa, nā mea a pau i loko o ke kino e hoʻomaka a mālie, e mālamaʻia nā momona i nā mea e pono ai.
Ma muli o kēia,ʻaʻole i kaulikeʻia kēiaʻai aʻaʻole i manaʻoʻia no ka hoʻohana lōʻihi. Hiki iā ia ke mālama i ka meaʻaiʻai'ōpiopio i ka lā maikaʻi no ka hoʻokaeʻana a i ka wa pōkole, akā,ʻaʻole he ala ola.