Ka papa koho pohō kaumaha

No ka poho kaumaha, pono pono ka hoʻonohonohoʻana o ka papa inoa o kēlā me kēia lā, i kēiaʻano e lilo aiʻoe i ke kaumaha aʻaʻole e hana i kekahi meaʻino i kou kino.

ʻO kekahi mau kumu kūikawā no ka hanaʻana i kahi koho kūpono no ka hebedoma:

1. No ka poho kaumaha a me ka hana maʻamau o ke kino, pono pono ke inu i 2 lita o ka wai i kēlā lā i kēia lā.
2. E koho i nā meaʻai me ka liʻiliʻi o ka momona.
3. E mālama pono i ka kakahiaka, no ka mea, e loaʻa ai ka ikaika no ka lā a pau.
4. E hoʻokuʻu i ka meaʻono, ka palaoa a me ka cafe mai kāuʻai , a me kaʻai wikiwiki, ka soda, nā nalu a me nā meaʻino'ē aʻe.
5. ʻO ka helu liʻiliʻi o nā calories e pono e hoʻopaʻaʻia i ka papa heluʻai palekana pololei 1200.
6. Eʻai pinepine, maikaʻi loa - i kēlā me kēia 3 hola. No lailaʻaʻoleʻoe e pōloli. He mea nuiʻole ka nui, akā pehea ka manawa eʻai aiʻoe.
7. ʻAʻole pono ke kaumaha o kēlā me kēia lawelawe ma mua o 400 g.
8. ʻO kaʻai hope loa he 3 mau hola ma mua o ka moe.

ʻO ka papa hana meaʻai kaulike

No ka kakahiaka kakahiaka hiki iāʻoe ke koho:

1. A i kahi'āpana momona momona a me nā kōkoʻi liʻiliʻiʻe 2.
2. He wahi aniani o ka waiū momona a momona.
3. He wahi aniani o ka waiū me ka meli.
4. E koho i kahi kakahiaka kakahiakaʻelua:
5. ʻO kaʻaila me ke kōʻole.
6. 2 nā hua.

Nā hiʻohiʻona o ka menu koho awakea:

1. He'āpana momona liʻiliʻi, he'ōlati paati a me kahi'āpana o ka makaʻai mai ka huapalaoa o nāʻano likeʻole.
2. ʻO kahi pōpō papaʻi iki, hoʻokahi salakeke hiki ke hoʻopihaʻia i kaʻailaʻaila.
3. ʻOhiʻia kaʻuala, eggplants a me nā'ōmato i loko o ka umu, e kāpīpī iā lākou me ka liʻiliʻi liʻiliʻi.
4. ʻO kahi'āpana liʻiliʻiʻole o kaʻiʻo momona, ka lawelaweʻana i kaʻuala, kekahi kāloka a me kahi'āpana iʻa.

No kaʻaina awakea, hiki iāʻoe keʻai:

1. ʻO Flakes me ka waiū.
2. 'Alamu, 2'ūpī a me kahi mau nuts.
3. ʻO kahi'āpana ham, ke kōmato, ka waiū momona liʻiliʻi a me ka liiki.

Hiki iāʻoe, ma muli o ka hiʻohiʻona i manaʻoʻia, e mālama i kāu papa iho o kaʻai kaulike no ka pohō kaumaha, no laila e loaʻa iāʻoe ka hopena i makemakeʻia. Hāʻawiʻia i kahi'āpana liʻiliʻi me ka momona, akā,ʻaʻole iʻoi aku i ka 70 kcal. I mea e maʻalahi ai iāʻoe e hana i kahi papahana, e hoʻohana i nā helu ma hope o nā'āpana kūpono no kēlā me kēia pāʻina:

1. Pono ke kinowai i 40-100 g. He meaʻai kēia i meaʻai, no ka laʻana, ka moa, a me ka iʻa, ka iʻa a me nā hua.
2. Pono nā'ōpelu'ūpiko he 50-120 g. He laʻana, ka palaoa a me ka palaoa palaoa a pau.
3. Hoʻoiho mai ka 100 a 150 g.ʻO ia ke kāloti, nāʻaila, ka kukama, a me ka fioka.