ʻO ka'ōpena no ka pohō kaumaha

I ke kauwela, kahi o nā ala kūʻai aʻoi aku ka wikiwiki loa e lilo i ka kaumaha - aia nā'ōmato a me nā kukama. ʻO kēia mau hua'ōmaʻomaʻaʻo:ʻo ka'ūmū C, ka fiber, nā proteins, ka'alasehu, ka glucose a me nā mea pono'ē aʻe.

ʻO nā kinato no nā loli kaumaha uaʻikeʻia e nā wāhine he nui a lōʻihi a ua piha lākou i ka hopena. Ua hōʻoiaʻia he mana maikaʻi nā tōmato i ka hanaʻana i ka hana o ka'ōpiopio a me ka paleʻana i nā maʻi o ka maʻi. He mea nui no ka hoʻohanaʻana i nā meaʻai. ʻO ka mamafa o nā'ōmato ke hiki ke 2 hebedoma i 5kg.

ʻO ka papa koho

Pōʻakai kakahiaka : kahi'āpana o kaʻaila rye, kahi liʻiliʻi momona momona, kahi'ōmole (kahiʻoi loa o ka'ōmole) o ka waiʻaila wai.

Lunch : ka laiki kohi, aiʻole ka'ōmole o ka wai tōmato, kahi kīʻaha o ka'ati rai, nā hua no ka meaʻai.

ʻO kaʻaina ahiahi : ka iʻa pīpī i kāpiliʻia, kekahi'ōmole o ka wai tōmato, ka raiki i hoʻolapalapa.

ʻO nā kūkome a me nā'ōmato no ka make kaumaha keʻoi aku ka maikaʻi ma mua o ka mele. Noho nā kupa ma keʻano he mau kōkua o nā'ōmato i ka hakakāʻana i ka kaumaha a me ka ho'ōla houʻana o ke kino. Kūpona nā'āpana i ka meaʻai C, B1, B2, PP, a me ka nui o nā paʻakai kolake.

Hoʻomaʻo ka wai maloo e hoʻoneʻeneʻe i ka kino i ka loaʻaʻana o nā meaʻawaʻawa. ʻO kēia mau mea kanu hoʻi kekahi i loko o ka pāhare pāpona, kahi e hiki ai iāʻoe ke hoʻoneʻenee i ka wai nui mai ke kino, a laila e kōkua ana e kāpae i ka kaumaha kaumaha. ʻO ke kaumaha o ka kaumaha me kahi salakeke o nā kukama a me nā'ōmato me ka paʻakaiʻole ka paʻakai.

Mea Kai:

Hoʻomākaukau

Ponoʻoe eʻokiʻoki i nā kukama, nā'ōmato a hoʻonui i kaʻaila hinuʻona,ʻaʻoleʻoe e pono e hoʻomaikaʻi. E hoʻopau i ka pāʻina kakahiaka a me kaʻaina awakea a me kaʻaina awakea ma luna o kēlā meʻa, a pono e hoʻoikaika i kou ola.

ʻO kekahi ala'ē aʻe e lilo ai ka kaumaha, hoʻohui i nā huaʻaiʻelua - buckwheat a me nā'ōmato , ua kaulana i waena o nā wāhine.

Mea Kai:

Hoʻomākaukau

ʻO ka'ōpala e paʻi me ka waiʻaila, puhi aʻokiʻia i loko o nā pahu. E hoʻonui iā lākou i ka pāʻakai liʻiliʻi, paʻakai. Eʻokiʻoki i loko o nā'āpana liʻiliʻi i nā'uliki a ulu i ka meaʻaila. Hoʻomoʻaʻia ka bakakewheat ka paʻakai ma luna o ka pā me nā'aleʻona a paʻi iki. ʻO kahi kiʻekiʻe me nā'ōmato a me nā greens a waiho no 10 mau minuke, a ma hope iho ua mākaukau ke pākaukau.