ʻO ka meaʻai maikaʻi loa no ka naona kaumaha he māmā, nā meaʻai hou kahiʻaʻole haʻahaʻa i nā mea calorie, akā lawe pū i ka nui o nā meaʻai waiwai nui i ke kino. E noʻonoʻo mākou pehea ka meaʻai no ka poho kaumaha.
- Pāpīpī, ka lau ulu a me nā salam . ʻO kēia māhele e komo ana i nāʻano kāpena a pau, nā moa lau mai ka "iceberg" a hiki i ka rucola. Loaʻa ka loiloi o Caloric i kēia mau huahana i mea e pono ai ka kino e hoʻonui i ka ike ma kaʻeliʻana iā lākou ma mua o ka loaʻaʻana iā lākou. ʻO kēia nā hua i kapaʻia me kahi mea kalole kalo. Inā make lākou i 50% o kēlā me kēiaʻai, hiki iāʻoe ke loli i ka kaumaha.
- Maiʻai i nā mea kanu momona . ʻO kēia māhele e komo ana i nā kukama, nā'ōmato, ka Bulgarian pepa, zucchini, zucchini, eggplant, aniani. He wahi haʻahaʻa loloa ka lākou aʻo ka'āpanaʻaoʻao kūpono loa ia no kahi meaʻai. Heʻaiʻai maikaʻi kēia no ka pohō kaumaha, aʻaʻole hoʻoemi wale iho i nā mea caloric āpau o kaʻai, akā e hoʻopiha i ke kino me ka mea pono.
- Nā mea laʻa momona momona . He waiwai nui nā hua laʻauʻai i loko o ka protein a me ka calcium, aʻo nā meaʻelua o kēia mau mea he mea nui ka waiwai no ka liloʻana o ke kaumaha. Pono e uku nuiʻia i ka nihi liʻiliʻi, kefir, i ka mea momona momona. Heʻai maʻalahi a maikaʻi kēia no ka poho kaumaha, hiki ke hoʻololi maikaʻi i kaʻai.
- ʻO nāʻanoʻano momona o nā mea momona, nā mea hānai a me nā iʻa, a me nā hua . ʻO kēia ka pipi, ka pila, ka līpī, ka puaa, ka umauma hānai, ka wai māmā, ka poli. ʻO ia kaʻai kūpono loa no nā kāne - no ka paʻakikū kaumaha he mea nui e koho i kēlā mau kuke hanaʻole e komoʻole ai kaʻaila.
- Kasha mai nā'ōpū piha (ʻaʻole ka'ōpala!). ʻO kēia ka buckwheat , ka laikiʻala, ka oatmeal, ka palaoa pale. Hoʻohanaʻia lākou i kekahi manawa no ka kakahiaka kakahiaka, no laila i loaʻa ai i ke kino ka māhele o nā'ōhuʻa.
Mai kēia mauʻano huahana, hiki ke maʻalahi i ka hoʻonohonohoʻana i kahi'ākau pono a kaulike e hiki ai iāʻoe keʻai pono aʻaʻohe pilikia me ka meaʻai.