He nui nā kānaka, e makemake ana e hoʻokuʻu i ka kaumaha nui, makemake i kaʻai momona, nā pōmaikaʻi a me nā pōʻino e nui ai kaʻike. ʻO keʻano o kēiaʻano hana,ʻo ia ka heleʻana o nā paona'ē aʻe, akā, mālamaʻia ka pūpū muscle. Hiki i ka meaʻai ke lawe mai i ka hopena he meaʻuʻuku ka meaʻai. Ma muli o ka'ōlelo aʻo i hāʻawiʻia,ʻaʻole hiki iāʻoe ke makaʻu i nā hopena maikaʻiʻole.
Kaomi o ka meaʻai momona no hoʻokahi pule
Pili nā mea'aiihana e hana i meaʻai no lākou iho, e like me nā huahana mai ka papa inoa i'āponoʻia āu makemake. ʻO kekahi kumu'ē aʻe,ʻo ia ka hanaʻana i kahi mea maʻamau no ka hoʻonāʻana i ka mea momona momona a hiki i kēlā lā i kēia lā eʻai aiʻoe i ka manawa hoʻokahi, e hiki ai iāʻoe ke hoʻohana i ka regimen a hoʻomelehua i ka'ōnaehana hoʻopunipuni. E hāʻawi i kahi koho i ka meaʻai. No ka loaʻaʻana o nā hopena maikaʻi, e hoʻohui i ka meaʻai a me ka hana maʻamau.
Pono e hoʻolālāʻia ka papahana o kaʻai momona i mea e loaʻa ai i ke kino nā protein, nā hamo a me nā momona. E like me ka mea i haʻi muaʻia, e kūkulu i kahi papaʻai e pili ana i kāu mau makemake iho, ma muli o ka helu i hōʻikeʻia ma lalo nei:
- Panuʻa : he mau hua manu, 180 g o ke kai lean, 200 gʻo ka iʻa a me ka moa, 120 g o kaʻiʻo leʻa, 100 g tīhi, 60 g wahie, 30 g o nā'ati aiʻole 1 tbsp. ka momona momona.
- ʻO nā hua a me nā huaʻai : 400 grams o ka huahelu'ōmona, 300 grams o nā mea kanu hoʻolāʻau, 300 grams o ka hua, 70 grams o nā hua maloʻo , akā hiki ke hiki i nā'ōlē ke nui i ka nui.
- Carbohydrates : 200 grams o ke raiki, buckwheat aiʻole pasta, 4 mau puna o puree mai ka pīni aiʻole kaʻuala, 2 paʻi o ka palaoa palaoa a pau.
- Fats : 1 tbsp. he puna o kaʻailaʻaila (no ka lā a pau), 0.5 tbsp. nui pāpani o ka waiū, 100 g iʻa momona, akāʻaʻoleʻoi aku ma mua oʻelua manawa i nā lā 7.
Ma hope o ka pauʻana o ka meaʻai e'ōleloʻia e hele i kaʻai kūpono, ināʻaʻole e loaʻa ka kilokilo.