ʻO ke kumukūʻai o ka meaʻai kūpono

'Ōlelo nā mea a pau e hiki i ka meaʻai maikaʻi ke kōkua i ke kanaka e lilo i ka kaumaha, e mālama i ka kaumaha aʻaʻole e noʻonoʻo i keʻano o ka hoʻoweliweli iā ia me ka loaʻaʻana o ka maikaʻi ae komo i nā lole nui. ʻOiaʻiʻo nō kēia. Akāʻo nā kānaka wale nō keʻike i kaʻai kūpono ma nāʻano likeʻole, a ua hōʻinoʻia ka nui o nā loina.

Nā kumuhana o kaʻai ola

E noʻonoʻo i nā kumu waiwai waiwai nui, me kaʻole o nā pūnaewele e pau. Loaʻa nā'ōlelo āpau a me nā kaomi maʻaneʻi, akā, no kekahi poʻe, ua paʻakikī lākou:

  1. Mai hōʻoluʻolu wale! E mālama iāʻoe iho, e hoʻohana i nā pāʻani liʻiliʻi, ai ka wāʻai eʻalo i nā kūkākūkā ola, ka heluheluʻana a me ka nānāʻana i ka TV. No lailaʻaʻoleʻoe e mālama i ka nui o kaʻai.
  2. Eʻai mau i nā manawa he 3 manawa i ka lā, aʻoi aku ka maikaʻi o 4-5.
  3. ʻAʻole i'ōleloʻia e hoʻomaha i ka kakahiaka.
  4. Ponoʻo kaʻaina ahiahi i 2-3 hola ma mua o ka moe.
  5. Ma hope o kaʻaiʻana i ka 1-1.5 mau hora, hikiʻole iāʻoe ke inu i kekahi mea.
  6. Pono pono ke hāʻawi aku i nā momona a me nā mea i kōlehuʻia.
  7. Maiʻaiʻoe i ka meaʻai i ka mea hiki keʻai, nā kui, nā kuʻi, ka potela, nā'ā'ī a me nā meaʻai'ē aʻe.
  8. E hōʻole i nā mea hanaʻole: kekahi, i loko o nā mea hoʻomalu, nā meaʻono, nā meaʻono, nā mea hoʻonā i kaʻahu, nā inoa e like me "E213" a pēlā aku.
  9. He mea pono e kaohi i kaʻono a me ka palaoa (kaʻokiʻoki o kaʻeleʻele a me ka'āpalapopo). He mea pono eʻai ia mea ma mua o hoʻokahi manawa i ka hebedoma - a laila,ʻaʻole e pōʻino.
  10. Hāʻawi i nā kīʻaha, nā mea'alamaki a me nā pōkeke e makemake ai i ka meaʻai home.

ʻO ke kumu kēia o nā meaʻaiʻai meaʻai, e pili ana i ka mea, e kōkua i kou kino e hoʻomaʻemaʻe iā ia iho. A ma hope o ka hoʻomaʻemaʻeʻana, e hiki mai nā poho kaumaha.

Nā kumuhana o ka mea'eneke

ʻO ke kākoʻoʻana i ka'ōnaehana o ka meaʻaiʻai pono e hiki ke lilo i kekahi mau kumuhana kūikawā , e aʻo ana iā mākou i nā kumu o kaʻai kaulike,ʻo ia hoʻi, pehea e hoʻohui pono ai i nā huahana. Eia nā'ōlelo hoʻohui:

  1. ʻAiʻia ka iʻa, ka moa, i nā iʻa wale nō me nā mea kanuʻole-starchy; he kālopa maikaʻi loa - kāpena, nā kukama hou a me nā'ōmato, a pēlā aku. Akā,ʻo kaʻai + pasta aʻo ka uala - he hanaʻino kēia, paʻakikī no ka hōʻinoʻana.
  2. ʻO kaʻaiʻana i nāʻano likeʻole o ka protein aiʻole ka hamoʻaleʻa,ʻaʻole i makemakeʻia. ʻAʻole lākou i manaʻo i nā huahana a pau e pili ana iā lākou, akā,ʻo kēlā mau hui kūlana kahi e lanakila ai kahi a me nā mea'ē aʻe paha. ʻO kekahi laʻana, pāpāʻia ka pālaʻi a me kaʻai i ka palaoa, kaʻiʻo, ka mīmoa + a me ka meaʻokoʻa.
  3. ʻO nā hua e pono keʻai waleʻia i loko o kahiʻaiʻokoʻa,ʻaʻole e hui pū me kekahi mea.

I ka hoʻokōʻana i ke kumu o ka meaʻai maʻamau i kēia mau rula, e loaʻa iāʻoe kahi pūnaehana maikaʻi e hiki ai iāʻoe ke lilo i kanaka ola olakino a me ke olakino.

ʻO ke kumu kūʻai o kaʻaiʻana

ʻO ka mea mua,ʻo ke kumu no kaʻai pono eʻaiʻia ma luna o kahiʻano liʻiliʻi . Hāpaiʻia ia i nā maʻi a pau i ka manawa ho'ōla. He maʻalahi nā rula: ponoʻoe eʻai i nā meaʻai liʻiliʻi i kaʻono mau manawa i ka lā. E noʻonoʻo e pili ana i ka meaʻai e pili ana i nā māhele a pau i hōʻikeʻia ma luna nei ae hōʻiliʻili ia mau mea.

Kō koho hoʻokahi

  1. Breakfast: oatmeal.
  2. ʻO ka lua kakahiaka nui: heʻelua hua.
  3. Lunch: nā huaʻona'ōmaʻomaʻo māmā, kahi hana o ka'ōhinu-puree.
  4. Pōʻani pīpī: ka pīpī a me ka hapalua o ke kīʻaha.
  5. ʻO kaʻaina ahiahi: he hapa o ka mea i kahuʻia me kaʻaoʻao o ka kāpena hou.

Kōkuaʻelua

  1. Pōʻakai: nā hua mai nā huaʻelua a me ka salamālā maikaʻi.
  2. ʻO ka luaʻaina kakahiaka: ka waina me ka meaʻole.
  3. ʻO kaʻaina awakea: he hana kāpena kāpena a maikaʻiʻole paha, maikaʻiʻole ka pālaʻi.
  4. Ka Pāʻani: kahi lima o nā hua, kaʻau.
  5. ʻO kaʻaina ahiahi: he hapa o ka moa i nāʻano a pau, koe wale nō kaʻaila a hoʻouluʻana i nā huaʻai hou.

ʻO ka kohoʻekolu

  1. Breakfast: kahi hapa o ka hīnī me ka hoʻohuiʻana o ka kirimaluʻona a iʻole kefir.
  2. ʻO ka lua o kaʻaila kakahiaka.
  3. Lunch: nā huameʻa o ka meaʻai a me nā mea hānai a me nā mea 'ai a me ka mea i' ai 'ia paha ma waho aʻe o kaʻuala.
  4. Ka pōpō ahiahi: ke aniani o ka yogurt (hiki i ka bran, fiber).
  5. ʻO kaʻaina ahiahi: ka'ōpūʻai a me kahi iʻa.

ʻO kēia keʻano o nā mea maʻamau o kaʻai pono kūpono i ka hana. Eʻai pono, maikaʻi aʻano likeʻole!