ʻO ka kumu nui o kēiaʻai no ka poho kaumaha ke kīʻaha puna. I ka hoʻohanaʻana i kēiaʻai, eʻaiʻia ka pīpī iʻekolu manawa ma ka lā, akā, hiki nō a pinepine pinepine, i ka manawa e loaʻa ai ka pōloli. I kēia lā, he mea pono eʻai 2-3 lita o ka mihumu. Hiki ke kukeʻia no ka hoʻohanaʻana i ka wā e hiki mai ana, akā maikaʻi ke kukeʻana i ka'ōpala hou.
ʻO kaʻaʻai e pili ana i ka'ōpala o ka meaʻai ma waena o nā papa heʻumiʻoi loa no ka loli kaumaha,ʻo ka nui o nā mea i lokoʻole o ka momona a me ka calories keu a me nā'aleʻaleʻa.
He mea nui loa kēiaʻai i ka pūnāwai, i ka wā e maʻi ai ke kino i ka avitaminosis. He maʻalahi kaʻai. ʻO ka manaʻo o ka hoʻopuniʻana ma hope o ka hoʻokahi waleʻana o ka meaʻai o ka meaʻai maʻamau no ke kaumaha o nā kaumaha, he waiwai i ke fiber, lōʻihi loa.
ʻO ka'ati kāpena ka mea nui o ka'ōponaʻai no ka pohō kaumaha
Nā meaʻai o ka meaʻai - nāʻano huaʻai likeʻole. ʻO ka hapanui o nā manawa, ua hoʻomākaukauʻia nāʻua mea kanu ma ke kumu o ka kāpena. Hiki ke hoʻohanaʻia e like me ke kāpena keʻokeʻo, a me ka puaʻapiʻakai, Brussels, broccoli, ulaʻula a me nāʻano'ē aʻe.
ʻO ka kāpena ka multivitamins i hanaʻia e keʻano. ʻO ka huapalapala kahi mea hoʻomalu o ka mea kanu, fiber , pectins, sugars, starch, acids (malic, citric, oxalic, coumarinic, tartronic), amino acids nui, mineral and other nutrients.
I ka kāpena, hoʻopuka pinepineʻia i nā'ōmoa, nā'ōmato, ka'ōmaʻa'ōmaʻomaʻi, ka huluhulu, i kekahi manawa he pahu kuʻupuʻu (akā maikaʻi ke kāpae i nā mea hana hana a me ka paʻakai nui).
'Apala i kaʻailaʻai no ka poho kaumaha
Hiki ke hoʻomākaukauʻia i ka'ōpala maʻemaʻe, ka mea kanuʻai kalo-calorie no ka pauʻana o ke kaumaha i keʻano o puree. ʻO ka'ōpala o ka'ōpala o ka puree he ipu i loaʻa i ka leʻaleʻa momona, ua maʻalahi kaʻeliʻia a nānā i ka momona. ʻAi like nā meaʻai o kēia kohu i loko o ka'ōpala huaʻai maʻamau no ka pohō kaumaha, akā ma hope o ka hoʻomākaukauʻana, ua lepo lākou i loko o ka mea holoi. Hoʻohuiʻia kahi pālike likeʻole aʻoi aku kaʻoluʻolu o ka moa aʻoi aku ka maikaʻi. Eia kekahi, uaʻoi aku ka maikaʻi o ka mea'ūpilikiʻi a paʻiʻia e ke kino.
ʻOi aku ka loiloi loa o nā mea kalo i ka waihona'ōmaʻa no ka poho kaumaha, no ka mea,ʻaʻole ia e hoʻohui i nā hua me nā momona,ʻano maʻamau no kēiaʻano o ka wai: ka waiū, kaʻaila, ka pata a pēlā aku. Hoʻohui waleʻia nā huaʻai me nā "caloric".
ʻO keʻano o ka meaʻai a me ka lōʻihi o kaʻaiʻana
ʻO ka hapanui o nā meaʻai no ka loli kaumaha, me ka pīpī, ua'āponoʻia e hoʻokomo i loko o kaʻai i nā meaʻai'ē aʻe: nā hua (koeʻole ka maiʻa), nā hua'ōmaʻomaʻo (me ka peʻa a me nā legumes), iʻa, momona momona.
Hiki iāʻoe ke inu i ka pā me ka waiʻole, ka wai, nā wai puna. ʻAʻole hiki iāʻoe ke inu i ka waiʻona, nā mea fizzy, ka berena, nā momona.
ʻAʻole lawa nā calories i kaʻai ma ka waihona meaʻai, no laila ke hana mau ia i nā lā 7 a hiki i 10. A laila i loko o ke kīʻaha pono e hoʻonuiʻia i kaʻiʻo, ka meaʻai, nā hua'ōpala. ʻO ka mea nuiʻaʻole e hoʻonui a helu helu i nā calories.
Ma nā māla punahele he mea maikaʻi ia e hoʻolālā ai i nā lā, e mālama i nā hualoaʻa i loaʻa ma ka loliʻana i ke kaumaha.
ʻO ka meaʻai no ka'ōhumuʻai no ka pohō kaumaha
Mea Kai:
- wai - 1.5 liters;
- leek - 1 kg;
- kāloti - 500 grams;
- 500 grams o ke kime - 500 grams;
- makaʻala - 3-4ʻoki;
- koume - kahi kui.
Hoʻomākaukau
ʻO kaʻaiʻana i ka meaʻono loa. Eʻokiʻoki i nā meaʻai i nā'āpana liʻiliʻi a liʻiliʻi paha, e ninini i ka wai, ka wā me ka paʻakai (inā loaʻa kaʻai) a me nā meaʻala eʻono ai. Ma ka wela wela e hoʻopili i kahi maʻiʻehu, a laila e ho'ēmi i ka wela a me kaʻaila a hiki i ka maʻalahi o nā meaʻai. ʻO ka maikaʻi o ka mīpala maikaʻi e waihoʻia i loko o kahi mahana, no laila e hoʻonuiʻia kaʻai. No ka hoʻomaikaʻiʻana i ka hopena, hiki iāʻoe ke hoʻohui i ka pehi pa'ū,ʻoi aku ka mea maʻalahi me kaʻole o nā mea hoʻohui.