He nui nā kaikamāhine e kāpae i ka berena mai ka meaʻai no ka pohō kaumaha, akā,ʻaʻole pono kēia. No nā poʻe aloha i ka palaoa a me ka lālā liʻiliʻi, aia ka meaʻai nui. ʻO ka mea mua, ua piha kēlāʻano berena i nā'aleʻaleʻa paʻakiki a wikiwiki kokeʻia, aʻo ka lua, ke hoʻokalakino nei ke kino i ka hormone o ka hauʻoli mai ia mea, e hoʻemi ana i ka makemake a me ka makemake no nā momona a momona. No hoʻokahi hebedoma i iaʻaiʻana, hiki iāʻoe ke kaumaha i ke kaumaha ma o 2-3 mau kilokilo.
Ka berenaʻai - he aha nāʻano o ka berena e pono iaʻu ke hoʻohana?
Palena piha,ʻeleʻele,'ehi waina no ka mea kaumaha kaumaha -ʻo wai ka koho? ʻO ka'ōpalaʻokoʻa pono loa,ʻaʻohe maʻalahi e loaʻa. He mea kūikawā kūikawā kēia meaʻai -ʻo ia ka hopena o ke olakino o ka'ōpū o ka maʻi holoʻokoʻa a hoʻoponopono i keʻano. Eia kekahi, kahi 35-45 kaloka wale nō.
ʻO ka mea nui loa iʻole e loaʻa i kāuʻai nā keke, ka palaoa keʻokeʻo, nā pua. Akā,ʻo ka berena me ka lālā no ka poho kaumaha ua maikaʻi loa ia a hiki i kekahi manawa ke hoʻololi i ka palaoa piha. Hoʻohana i nāʻano likeʻole i ka meaʻai iʻole e hōʻehaʻia ke kī.
Ka berena no ka make kaumaha: heʻai i kēlā me kēia lā
I mea e maʻalahi ai ka hoʻokeleʻana i kaʻaeʻia, ke'ōlelo nei mākou iāʻoe e hoʻomaʻamaʻa iāʻoe iho i ka papa kuhikuhi no kēlā me kēia lā:
- Pōʻakai kakahiaka :ʻelua mau'āpana palaoa palaoa piha me kahi'ōmole'ōmole o ka cheese soy (tofu).
- ʻO ka lua o kaʻaila kakahiaka : 1 hapa liʻiliʻi o ka palaoaʻai,ʻo ka'ōmoleʻono a me kaʻona.
- Kaʻaina awakea : 2 paʻi berena,'ōponaʻohe a me 1/4 ka umauma moa.
- Pākahiki : 1 paʻi berena me kahi'ōmole lahilahi o ka avocado a me ka cheese.
- Meaʻai : 2 mau'ōpala o ka palaoa palaoa a pau, ka salakeke o nā tōmato, ka kāpena a me nā kukama.
Hiki ke hoʻopiliʻia i ka umauma i nā iʻa momonaʻole, hiki ke hoʻomākaukauʻia ka mihī mai nā huaʻokoʻa likeʻole, aʻo kahi saladi no kaʻaina awakea hiki ke pani i kekahi manawa i kahi kāpena kāpena.
Nā pāʻani a me nā meaʻai o kaʻaiʻai
ʻO kēiaʻano pāʻani pāʻaniʻole ka nui o nā mea maikaʻi e maʻalahi ai ka maʻalahi a me ka maʻalahi, ma kahi e hoʻohālikelikeʻia me nā pūnaewele waiwai pono:
- ʻaʻole ponoʻoe e hāʻawi aku i nā'ōpona'aleʻa,ʻo ia hoʻi, ua piha mauʻoe i ka ike;
- aneaneʻaʻole pono e kuke i ka meaʻai;
- ʻaʻole pono e helu i nā calories;
- he mea maʻalahi nā huahana, pili kālā a hoʻolimalimaʻole.
Hiki ke mālamaʻia ka meaʻai i ka berena aʻoi aku i ka hebedoma, akā,ʻoi aku ka lōʻihi o 10 mau lā. Kūponoʻole kēiaʻai, aʻoi aku ka maikaʻi o ka hoʻohanaʻana i nā huaora i ka laulā me ia. ʻO ka pahuhopu nā mea likeʻole hikiʻole i nā mea a pau ke noho ma kaʻaiʻana, no ka mea, paʻakikī ka paʻakai o ka palaoa a pau ma ke kūʻai aku,ʻaʻole makemake nā kānaka a pau, aʻo ka mea nui loa - e kūpono kēia koho i ka lāʻelua.