ʻO ka protéin-carbohydrate he meaʻai paʻakikī, akāʻoi aku ka maikaʻi, i kūkuluʻia no nā hebedomaʻekolu. ʻO ke kilokilo kaumaha no ka papa holoʻokoʻa he 5-7 mau kilo. ʻO ke kumu o kēiaʻai ka hoʻololiʻana i nā pūmua a me nā lā'aʻaʻahu. ʻO ka hopena paʻakikī ka hopena i ka hopena mau loa. I loko o nā lā hauʻahuhā, hiki iāʻoe ke nānā i kahi liʻiliʻi iki o ke kaumaha, akā,ʻaʻole e huhū, he hōʻailona maikaʻi loa ia o ke kino i ka hoʻololiʻana i ka hanaʻai.
ʻO ka'ōhua nui o kaʻai carbohydrate-protein no ka pohō kaumaha
Kekahi lā:
- ʻo kakahiaka - he kelehe kefir a me ka muesli me ka hoʻohuiʻana o nā hua maloʻo;
- kaʻaina awakea - nā iʻa i kāluaʻia i nāʻano momona momona, nā mea kanu i hōʻiliʻiliʻia (koe wale nā mea kanu a me nā legumes);
- kaʻaina - ka momona momona a me nā hua maloʻo;
- ʻO ka mea'ākena he yogurt kahe.
Ke lāʻelua:
- kakahiaka kakahiaka -ʻelua mau moa moa, ke kalo me ka huka a me kahi'āpana momona momona o nāʻano likeʻole;
- kaʻaina awakea - nā iʻa i kōluaʻia, nā haloo a me nā puaʻai houʻelua;
- ka pōʻai - buckwheat porridge me ka waiūʻole a me kaʻiʻo moa baila;
- ka meaʻai - he kīʻaha o ke koko.
ʻO ka lāʻekolu:
- kakahiaka kakahiaka - ka pīpī liʻiliʻi me ka puna o ka kirimailaʻona, ka cafe me ke kōʻole;
- ʻo kaʻaina awakea - ka waikiko me ka huapalapala maoli, ka huaʻona mea kanu i hanaʻia me ka wai lemon, kahi'āpanaʻaina;
- kaʻaina - ka kāpena i kāpiliʻia i ka iʻa, ka iʻa i kāluaʻia, ka'ōmole applee me ke kō.
Ka lāʻehā:
- ʻo kakahiaka - he pēlaʻi nui, kafe me kaʻaila a me ka palaoa rye, 20 grams o ke kinikoki paʻakikī;
- kaʻaina - he pāʻani o ka'ōponaʻai, kaʻalani, aʻo ka hua waina;
- kaʻaina - ka laiki kālaʻi, ka pipi bipi, ka'ōmole o ka waiʻona a me ka hōʻailona.
Ka lāʻelima:
- ʻo ke kakahiaka - he kīʻaha o ka waiū a ke kefir paha,ʻekolu'ūpī liʻiliʻi;
- kaʻaina - ka'ōpala i ka iʻaʻaila aiʻole kaʻaila hinu, nā hua'alapili;
- kaʻaina - ka momona momona momona, ka yogurt.
I mea e hoʻomāhuahua ai kāu menu, aʻo nā meaʻai'ē aʻeʻaʻole e lilo i hoʻomāinoino, eʻike mākou i nāʻoihana maʻalahi o kaʻai o keʻano o ka carbohydrate-protein.
Nā huaʻona hua hua
Mea Kai:
- ʻo kaʻoiaʻiʻo maoli - 100 g;
- Kuluhi - 50 g;
- kiwi hua - 2 pcs.;
- banana - 1 pc.
Hoʻomākaukau
Holo mākou a hoʻomaʻemaʻe i nā hua , iʻokiʻokiʻia i loko o nā'āpana liʻiliʻi, inā makemakeʻoe, hiki iāʻoe ke hoʻohui i kahi teaspoon o ka paʻakai paʻakai. Hoʻopili mākou i nā hua hua, ke kīʻaha nei mākou me ka yoghurt.
ʻO Pear-apple fritters
Mea Kai:
- apple - 2 mau'āpana;
- Pākū kapaʻa - 1 tbsp. l.
- lemona wai - 1 tsp;
- ka palaoa - 2 tbsp. l.
- pear -2 mau'āpana;
- ka moa moa - 1 piece;
- aila olila - 1 tbsp. l.
- iʻoʻona momona momona - 1 tbsp. l.
Hoʻomākaukau
ʻO wau ka pī a me ka'ōpala, a maʻa mākou, eʻokiʻoki i ke kaula liʻiliʻi, e ninini pū i ka wai lemon. ʻO ka hope aʻe, e hoʻoulu i ka moa moa, kahi pūpū o kaʻaila kawa, ka palaoa a me ka wai o ka paura. Hoʻohui i nā meaʻai a pau i loko o hoʻokahi kīla. Hoʻomaʻaʻia nā pancakes no kaʻelua minuke i loko o ka pā hauʻi, i hoʻouluʻia me kaʻailaʻaila. E lawelawe ma ka papa me kāu pūkeke punahele a jam paha.
Kāmau i ka meaʻai me ka laiki a me nā meaʻala
Mea Kai:
- pipi - 400 g;
- ka pi, ke pā pālua -ʻelua mau māhoe;
- laiki - 1 lekāle;
- kūmaʻa hou - 1'āpana;
- soy sauce - eʻono.
Hoʻomākaukau
E kanu i ka raiki, e hoʻokahe i ka wai anuanu, e waiho no nā holaʻelua. Wehe mākou i ka pipi mai nā lua mai, holoi a waiho i ka kuke, e hoʻopihaʻia me ka wai anuanu, hoʻonele i kekahi manawa i ka mahu. Ma hope o kaʻaila, lawe mākou i kaʻiʻo,ʻokiʻoki i loko o nā'āpana liʻiliʻi, e hoʻopiha hou i ka wai a hoʻihoʻi hou i kahiʻeha. Eia kekahi, e mālama i nā maka. Pono e holoiʻia,'āpala pono a hoʻomoʻiʻia i ka'ōpū. Hāhi mākou no hoʻokahi hola. ʻO ka manawa kēia e hoʻomaka ai e hoʻonani. E ninini i ka wai, e holoi i ka laiki a me ka kukeʻana i kahi wela mahana a hiki i ka kukeʻana. Kuluʻia ka'ulama,ʻokiʻoki me ka laiki. E hoʻopiha i ka palaoa i hoʻomākaukauʻia me kahi meaʻai, ka paʻakai a me ka meaʻala.