ʻO ka meaʻai papa kupa no ka wikiwiki e ulu ana

Hōʻawi ka manawa kau iā mākou i ka manawa eʻai ai i nā huaʻai hou, a he mea kōkua hoʻi e hoʻokuʻu i nā paona hou. ʻO ka'āpana kalakino no ka pohō kaumaha o ke kaumaha kekahi o nā koho kau wela no ka hoʻokuʻuʻana i ka kaumaha kaumaha. ʻO ka kumu nui o ka kukama, he 95% ka wai, aʻo 5% ka nui o ka wai. ʻO kēia huaʻai he waiwai diuretic ka mea e kōkua i ka hoʻokuʻuʻana i ka wai nui ma ke kino. E hoʻomaʻemaʻe ka fiber i kou'ōpū a kōkua i kouʻili e lilo i maʻemaʻe a maʻalahi. ʻAʻole hiki i ka'alama keʻai wale aku, akā, e hana i kahi huna e holoi ai i kouʻili a lawe mai ia mea i ke kiko piha. ʻO ka meaʻai wikiwiki wikiwiki he ala maikaʻi loa ia e lilo ai ka kaumaha a loaʻa.

E noʻonoʻo kākou i nā mea maikaʻi:

1. I loko o kahi kūkono he mau kalo ka nui loa: ma ka 100 g o ka mea kanu he 15 calories wale nō.
2. ʻO ka papa hana o ka kūkono he mau huaʻai a me nā mea kikowaena.
3. ʻO kaʻaiʻaʻoleʻoi aku i nā lā 7, hikiʻole ke hauʻoli wale. Aʻo ka mea nui loa, i kēlā manawa e hiki iāʻoe ke hoʻokuʻu i 5 kg.
4. Nui nā koho no kaʻai kukoma no ka pohō kaumaha, aʻo kahi e koho ai, e hoʻoholo noʻoe iho.

ʻO ka mea maʻalahi loa

ʻO ke kumu nui o kaʻaiʻana i 1.5 kg o mau kukama i kēlā lā i kēia lā. ʻAʻole ia manaʻo he ponoʻoe e lawe i kahi kukama aʻoki wale wale nō, hiki iāʻoe ke hana salame. Manaʻo wau ua hoʻomaopopoʻoeʻaʻole hiki iāʻoe ke hoʻohana i ka paʻakai a kūʻai mai i mayonnaise. ʻO kekahi kumu eʻai i kekahi manawa: mai ka 12 a 13, mai 16 a 17 a mai 19 a 20. I ke kakahiaka e hiki iāʻoe ke inu i ke kīʻaha a me ka wai. E noʻonoʻo i kekahi mau mea lapalaʻa salakeke no kaʻai kukoma.

Helu helu 1 . E hoʻomākaukau i ka mayonnaise hale aʻokiʻoki i loko o nā'āpana nui e pili ana i 2 kg kukama. E hoʻoulu i nā mea a pau, e hoʻopakai i ka paʻakai, greens a me nā lāʻau maloʻo ʻO ka hua sākeke, ponoʻoe eʻai no nā hoʻokipa 5.

Helu helu 2 . ʻO ka nui o nā kukama he hoʻokahi, akā ma kahi o ka mayonnaise, e lawe i kaʻailaʻono momona. Hiki iāʻoe ke hoʻohui i kekahi mau huaʻupuʻa kohua.

Ke uluhiluhiʻoe i kaʻaiʻana i nā kukama wale nō, hiki iāʻoe ke hōʻiliʻili i nā'ōmato nui, nā mea momona liʻiliʻi a me ka hola i ka salade me kaʻaila.

Hōʻike i ka meaʻai i nā kukama

Kūlana nui ka meaʻai i kaʻano Kuki Kuki, no konaʻano maʻalahi a me ka maʻalahi, no ka mea, heʻuʻuku ka ulu kukama ma ke kauwela a he ulu paha ma kāu māla. Aia kekahiʻai i kūkuluʻia no 3, 5 a me 7 mau lā. Ke hāpai nei au e noʻonoʻo e pili ana i ka papa o kaʻono kukoma no ka pohō kaumaha, i hanaʻia no nā lā 7.

1 lā . I ke kakahiaka, eʻai i nā kukama 2 a me kahi'āpanaʻeleʻeleʻeleʻele. No kaʻaina awakea, hoʻomākaukau i ka'ōpala o ka meaʻai, kahi wale nō ka kukama hou, ka radish a me nā kāloka, hiki iāʻoe keʻai i hoʻokahi aporo no ka'aʻalo. Ma mua o kaʻaina awakea, eʻai i kaʻalani. I ke ahiahi, e hoʻomākaukau i kahi sālalā o ka mau kukama hou, i hoʻolālāʻia me kaʻaila.

2 lā . I ke kakahiaka, e ho'ēmi i ka heluna o nā kukama i kahi'āpana. a me ka berena. Ma kaʻaina awakea,ʻai i kahi meli liʻiliʻi o ka pipiʻai,ʻaʻole iʻoi aku ma mua o 50 grams, a me kahi salakeke e komo ana me nā kukama a me ka lāʻau. No kahi'ā'ā awakea, kāpīpī i ke alani me ka'ōpala. ʻO kaʻaina ahiahi ka like me ka lā 1.

3 lā . ʻO ka kakahiaka kakahiaka, e like me ka lā mua. I kaʻaina awakea,ʻai i kahi iʻa, kahi 100 grams, e like me ka raiki a me ka 1 kukumba māmā. Ma mua o kaʻaina awakea, eʻai i ka kukama 1. ʻAʻole hiki keʻai i kaʻaina ahiahi.

4 lā . Pōʻakai kakahiaka, e like me ka lā 2. No kaʻaina awakea, e kuke i ka 100 mau raiki, aʻai pū i ka'ōkono a me ka 20 grams o ka baʻi. ʻO ka'āpana he 1 pear. ʻO kaʻaina ahiahi ka like.

5 lā . I ke kakahiaka, eʻai i ka mea like me ka lā 1. I kaʻaina awakea, hiki iāʻoe keʻai i kahi sālemona o nā meaʻai a me kaʻalani. Ma mua o kaʻaina awakea, hiki iāʻoe keʻaila. ʻAi like kaʻaina.

6 lā . Pōʻakai kakahiaka, e like me ka lā 2. No kaʻaina awakea, e kuke i ka'ōpala meaʻai, e hoʻolapalapa i kahi hua manu, akā aia wale nō i kahi pali, a ma keʻano momona,ʻai i ka pua. No kahi'ā'ā awakea, hiki iāʻoe ke hāʻawi i 1 citrus. ʻO kaʻaina ahiahi ka like.

7 lā . ʻO ka kakahiaka a me kaʻaina awakea, e like me ka lāʻai hoʻokahi lā. Ma mua o kaʻaina awakea, eʻai i ka kukama 1. ʻO kaʻaina ahiahi ka like.

ʻO kaʻaiʻana i ka meaʻai maʻamau no ka loli kaumaha o ke kaumaha ka mea maʻalahi a me ka meaʻole, a ma waho o kēlā e hoʻokuʻu aku i nā paona hou, e hoʻomaʻemaʻe i kou kino a lawe i kouʻili i ke kūlana maikaʻi. ʻElua wale no ka hōʻailona - he mau'ōpū a me ke kumukū.