Pono e hoʻokaʻawale i ka meaʻai pono, kahi mea nui no ka mālamaʻana i ka hanuʻana a no ka paʻiʻana i ka pōloli. Pono e komo ka papaʻaina i kēlā me kēia lā,ʻo ia ka meaʻaiʻoi loa. He mea nui e maopopo i ka mea eʻai ai i kaʻaina awakea me kaʻai pono, i mea e nalowale ai i ka kaumaha a me ka hāpai i nā hopena i loaʻa mua. Pono e hoʻomaopopoʻia he lōʻihi o ka haʻina i ka meaʻai e alakaʻi i ka mea i emi iho ai ka mīkini hāpala, aia nā pilikia me ka'ōnaehana hoʻopunipuni a ma muli o ka hopena, hoʻopilikiaʻia ke kaʻina hana kaumaha, a iʻole e ho'ōki loa.
He aha ka mea eʻai ai no kaʻaina awakea me kaʻai pono?
Pono ka lawaʻana o ka papaʻaina ahiahi i mea e hoʻopiha ai i kou pōloli aʻaʻole hoʻonui i kou'ōpū. No kaʻaiʻana i ka hapalua,ʻaʻole ka nui o nā mea caloric o ka papa koho ma mua o 20-30% o ka nui o ka waiwai o kēlā me kēia lā.
ʻO kaʻaina maikaʻi loa me kaʻai pono e pono ai:
- Nā huahana laʻau . Hiki i ka papahana ke kau i ka nihi, kefir , yoghurt, etc. ʻO ke kopa i loko o ia mau huahana e hoʻonui i ka pohō, a he mea nui ka pilikino no nā pūnaewele a me nā kinā.
- ʻO nā meaʻai . ʻO lākou he nui o ka fiber, he mea nui ia no ka'ōnaehana'ōpiopio, a me nāʻano huameʻa likeʻole, nā mineral a me nā mea'ē aʻe. Hiki iā lākou keʻai hou, a me ka kuke.
- ʻO iʻa a me ka iʻa . ʻO lākou nāʻawaʻawa momona, protein a me ka calcium - nā mea kūpono no ka poho kaumaha a me ka olakino.
- ʻO kaʻiʻo meaʻai . ʻO kahi hapa o iaʻano meaʻai he momona ka nui loa, akā, aia i loko o ka protein maikaʻi. ʻO kaʻaiʻana i ka meaʻai hiki ke puhiʻia, kāpīpī, kahuʻia a'ōpala paha, e like me nā huaʻai.
- Nā pua . Uaʻaeʻiaʻoe eʻai i ka meaʻaiʻole me ka'ōmole, no ka laʻana, hiki iāʻoe ke hoʻolapalapa i nā hua aiʻole eʻaila i kekahi omeletene mai loko aku o ia mau mea.
Mai kēia'āpana nui o nā huahana hiki iāʻoe ke hoʻomākaukau i nā pāʻokoʻa he nui e kūpono i kaʻaina awakea me kaʻai pono kūpono inā pau ke kaumaha.
Ma lalo o ka pāpāʻia, he mau'aleʻalea likeʻole, e like me ka momona, ka'ailala, nā huaʻono, a pēlā aku. E hōʻalo i nā kīʻaha e hoʻopihaʻia no ka manawa lōʻihi a hoʻonāukiuki.
Nā koho meaʻai me kaʻai pono kūpono:
- huamele o nā mea kanu uliuli a me ka iʻa iʻa me ka lihi;
- ʻaiʻia me nā iʻa iʻa a me ka salakeke Helene;
- omelet me nā'ōmato a me kahi'āpanaʻohi'ūpī;
- nāʻokiʻoki moa a me nā hua'ōpala i'ōpala;
- ka laiki a me ka iʻa paʻakai;
- ka'ōpū hānai o ka moa, ka palaoaʻai a me ka koko;
- ka pua turuki me ka'ōmole'anena, ka huaʻona mea kanu a me ke kē;
- me ka hamo a me ka saladi o nā meaʻai'ōmaʻomaʻo.