ʻO nā wāhine e makemake ana e lilo i ka kaumaha, eʻaʻai i nāʻanoʻai, hoʻomaka e komo i nā hāʻalo a me ke hula, akā,ʻaʻole ponoʻole ka hana a pau, ponoʻoe e hoʻoponopono hou i kā lākou mau meaʻai. Ma hope o nā mea a pau, inā hoʻonohonoho kāu papahana ma ka meaʻai maikaʻi,ʻaʻole ia e lilo i ka kaumaha wale nō, akā, e hoʻoikaika i ke kino, e hoʻoikaika i ke kū'ēʻana i nā maʻi.
No ka mālamaʻana i ka meaʻai a me ka palekana i ka papa inoa, pono nā huaʻai hou, nā hua, nā mea kanu a me nā hua waina. Eʻai pono i nā hua. He kumu ia o ka lutein a me ka protein. Mai poina e pili ana i kaʻiʻo, nā hua laʻa, nā hua maloʻo, ka iʻa.
Mai kaʻaiʻana mai o ka margarine, nā momona hanaʻia, nā mea kalo, ka mayonnaise, nā hua me nā meaʻono a me nā meaʻono, nā mea inu kino, e like me ka coca-cola a me nā like.
Nā kumu papahana o ka meaʻai maikaʻi
No ka wā mau loa e'ōlelo maikaʻi me ke kaumaha nuiʻaʻole ponoʻoe e hoʻoponopono hou i kāu menu, akā, ponoʻoe e hahai i nā kumu o ka meaʻai maikaʻi a maikaʻi:
- Eʻai mālie a mimiki i kāu meaʻai. Ināʻole, hiki iāʻoe ke hoʻopau i ka mea'aloʻolo, a i kekahi manawaʻo ke kīpona cardiovascular.
- Hōʻole i ka paʻakai. Ināʻaʻole hiki iāʻoe ke hoʻokaʻawale loa iā ia mai kaʻai, e ho'āʻo i ka emiʻana i 5 g ia lā.
- E ho'āʻo pinepine eʻai pinepine, akā i nā mea liʻiliʻi.
- E hoʻolālā i nā lā no ka weheʻana.
- E hoʻohana i kaʻiʻo leʻa. ʻO nā pipiʻai, ka līpī a me ka moa ka mea kūpono no ka papaʻai meaʻai maikaʻi a maikaʻi. ʻOiaʻiʻo, hiki iāʻoe keʻai i ka puaʻa, akāʻoi aku ka maikaʻi ma kaʻaiʻana i ka mea hikiʻole ke hiki aʻoi aku i ka mea i kōpaʻa a me ka'ōpala.
- Maiʻaiʻoe me ka maʻi āpau. No ka hoʻokiʻekiʻeʻole a me ke kino pumehana, hōʻole eʻai a inu i ka'ōmole o ka wai aiʻole ka wai wai hou.
- E inu pinepine i ka wai. I kēia lā, pono e hoʻohana i kahi 2 lita o ka wai, akā e hoʻomanaʻo i ka inuʻana, aia ma hope o kaʻaiʻana, ma kahi o kaʻaiʻana.
- ʻO ka meaʻai maʻamau no ke kaumaha o ke kaumaha,ʻo ia ka hoʻoneʻeʻia mai ka cafe, ka koko, ka baleka , nā iʻa ulaula a me nā huahana'ē aʻe i loko o ka purine. ʻO ka meaʻoiaʻiʻo,ʻo kēia mau mea e hoʻonui i ka nui o ka waikawa uric e hiki ke hōʻino i nā puʻupaʻa, nā pūpoi, ka naʻau, nāʻiʻo.
- E like me ka hiki a hiki i ka manawa eʻai pinepine ai i nā mea kanu a me nā hua.
- E ho'āʻo eʻai i ka meaʻai i hoʻomākaukau houʻia
He papaʻaiʻaiʻai maikaʻi no hoʻokahi lā
Hana i ka papaʻai meaʻai maikaʻi e hiki ai keʻano likeʻole, hikiʻole ke hoʻopoina e pili ana i nā greens, nā hua, nā hua, ka berena, nā hua, nā huaʻai.
ʻO kahi lā koho hoʻokahi
Pōʻakai:
- nā'ōmole oat me ka waiū a me ka spoonful o ka meli;
- i ka aniani o ka yogurt;
- ʻO ka pua.
ʻAina:
- ka pīpī mīpī me nā mea kanu;
- hoʻopōmau i ka salala me nā mea kanu;
- pōpōʻeleʻele;
- wai puna.
Meaʻai:
- ka palahalaha ma ke kefir;
- ka meli aiʻole ka jam;
- he aniani o ka waikene a me ka waiū.
Me ka papaʻai meaʻai maikaʻi e hiki ke hoʻololi i ke kīʻaha, aʻo ka mea i ho'ākākaʻia ma ia mea e weheweheʻia ma lalo nei.
ʻO nā mākini me ka'ōpū huaʻai
Mea Kai:
- ka umauma omo - 1 pc.;
- poteto - 7 pcs.;
- nā'ōmato - 4 mau pcs.;
- zucchini - 2 pcs.;
- ʻO Bulgarian pepa - 2 mau'āpana;
- kāloti -ʻelua mau'āpana;
- aniani - 2 pcs.;
- kaʻaila kawa - 200 g;
- kaʻaila aila - 1 tbsp. koko;
- wai 250 g;
- paʻakai - eʻono.
Hoʻomākaukau
E hoʻoli i ka umauma meli, a laila e māhele i kahi'āpana nui. E hōʻalo i kaʻailaʻaila ma loko o ka pāʻea a me ka papa i nā huaʻai me nā mea kanu. Hiki iāʻoe ke hōʻiliʻili i nā mea kanu i kēlā me kēia lā,ʻo ke kumu nuiʻo ka nui o nā'ōmato. I ka halaʻana o 10 mau minuke, e nininiʻia i loko o ka kirimalie a me ka wai. A laila ua palahalaha aku i ka moa mea kanu a me ka paʻakai, e hoʻolulu i kahi 3 mau minuke.