Ke'ōlelo nei e pili ana i ka laulima o nā huahana no ka pohō kaumaha, ma ka hapanui o nā mea,ʻo ia hoʻi keʻano o nā kumuhana o ka meaʻai maʻamau. ʻOiaiʻo ka nui o nāʻepekema e hōʻole i nā kumumanaʻo o kēia pūnaewele, mahalo i kona nui a me Alla Pugacheva, Larisa Dolina, a me nā wāhine'ē aʻe he "pyshkami" i hala. I ka hoʻoholoʻana i kā lākou hualoaʻa, ua maikaʻi mau kēia pūnaewele. E noʻonoʻo nui mākou i ka palekana o ka meaʻai ke lilo ka mea kaulike.
ʻO nā meaʻai likeʻole no ka pohō kaumaha - nāʻai maʻamau
ʻO ke kumu o kēia pūnaewele ka manaʻo, e like me ka mea e pono ai i nā kino nā enzymes'ē aʻe no ka'ōʻana i nāʻano meaʻai likeʻole. No nā huamua kalapona - he'āinaʻeleʻele, no nā'ōpelu - ka'āpana. Manaʻoʻia inā ināʻoe e lawe i nā hua likeʻole i ka manawa hoʻokahi, aia nā papa hana o ka fermentation, a he paʻakikī ke kino e pale aku i ka hōʻiliʻiliʻana.
ʻO ia ke kumu, e like me ke kumumanaʻo o kaʻaiʻana o kēlā me kēiaʻano, pono pono ke lawe i nā proteinia a me nā huapiʻa (he mau manaʻo kūlana kēia) i nā manawa likeʻole i hiki ai i ke kino ke pale aku i kaʻaiʻana i ka meaʻai.
Nā huahana paʻakikī o ka meaʻai kūpono
Ma kēia kaʻina, ua māheleʻia nā hua a pau iʻekolu mauʻano: "proteins", "carbohydrates" a me "nā huaʻole". Hoʻohālikeʻia ka paʻakikī o nā huahana no ka poho kaumaha e nā leka kaulahi:
- ʻO nā huahana huaʻai a me nā hua huaʻaiʻaʻole loa e launa pū kekahi me kekahi,ʻaʻole hoʻi me nā meaʻai'ē aʻe, a he mea pono e laweʻia i kahi kaʻawale.
- Ma ka hoʻokahiʻaiʻaʻohe meaʻai eʻai ai i ka momona a me ka maloo -ʻaʻole hiki keʻaeʻia ka palema, a me ka berena me ka paʻileka tileka a me ka pahu.
- Ma waena o nā meaʻai, he hōʻomaha o nā hola he 2-3 paha, ma nā hihia'ē aʻe he pilikia e loaʻa nā hua kūlike i ka'ōpū.
- ʻO nā mea mālama pono (kahi lālā e komo pū me ka moa, kaʻiʻo, iʻa, nā hua) a me nā haʻalulu a me nā momona (ʻo ka palaoa a pau, ka'ōmaʻa, ka berena, ka'ailala, a me nā mea'ē aʻe) he pono ke kaʻawale loa kekahi i kekahi. Ie. ʻoluʻoluʻole ka manaʻo o "sandwich me ka meaʻai" a i alohaʻia e ka nui o nā meaʻai i nā mea likeʻole.
- ʻAʻole hiki ke hoʻopauʻia nā pāpena me nā momona,ʻo ia hoʻi,ʻo nāʻano momona a pau o nā iʻa a me nā iʻa e pāpāʻia loa, e like me kahi kuʻiʻia, i kāluaʻia i kaʻaila mīkini a me nā kīʻaha like.
- Ināʻoe eʻai i nā'ōpona a me nā protein,ʻaʻole hiki iāʻoe ke hoʻohuiʻia i nāʻano likeʻole me nāʻano likeʻole (ʻaʻole hiki ke'āponoʻia eʻai i nā pālaʻi me kaʻai, kaʻiʻo me ka hīnaʻi a me nā hua i'ōwiliʻia a me ka hausa).
I mea e hoʻomanaʻo ai i ka holomua o nā huahana no ka pohō kaumaha, ponoʻoe e aʻo i nā leka hou a haʻalele i nā wā lōʻihi, nā hui punahele. He nui nā kānaka, i mea e hoʻololi ai i kēlā hoʻololi, e paʻi i ka papaʻae no nā huahana no ka poho kaumaha a hoʻoliliʻia me kahi pahu hauā aiʻole kahi wahi koʻikoʻi e hiki ai i ka papa inoa o nā lula.
Nā Meaʻai Pāʻani
E noʻonoʻo i nā meaʻai e'āponoʻia i kaʻaiʻokoʻa i ka wā e lilo ai ke kaumaha. Hiki ke hoʻohākākaʻia ko lākou hui likeʻana i ka papa.
- ʻAi, iʻa a me nā mea hānai. Pono pono kēia mau huahana, no ka meaʻaʻole iʻaeʻia ka huiʻana o nā protein me nā momona. Hiki iāʻoe ke kāohi iā lākou me nā mea kanuʻole-starchy.
- ʻOi. ʻO kēia māhele e komo ana i ka paina, nā lelo , ka soya, nā pīni a me nā huahana like. ʻO kēia mau huaʻona starchy, hiki iā lākou ke hoʻopauʻia me nā momona.
- ʻO kaʻaila i hoʻomaʻemaʻeʻoleʻia. ʻO kēia ka meaʻaʻahu maikaʻi loa no nā salama.
- ʻO ka lau, ka'ati. Hoʻowāʻia nā huahana hoʻolaha, nā wale wale nō nā jams, nā syrups, nā moku. Hiki keʻaiʻia i kahi kaʻawale.
- Ka palaoa, ka palaoa, ka uala. ʻO kēia nā meaʻai e hikiʻole keʻaiʻia me nā protein, akā me nā mea kanuʻole-starchy.
- ʻAʻole hoʻokomoʻia nā mālaʻaina me nāʻano o nā meaʻai a pau loa.
ʻO kaʻaiʻana i nā kumumanaʻo o keʻano o ka meaʻai i nā manawa a pau, hāʻawiʻoe i ke kino i ka māmā. E maʻalahi ka mālamaʻana i ke kaumaha a hahai i ke kiʻi.