No ka hoʻokuʻuʻana i ka hana kaumaha a no ka mālamaʻana i ke ola olakino, ponoʻoe e hāʻawi i ka makemake i ka meaʻai. Ma waena o nā meaʻai nui, he meaʻai ia, no ka mea he mea nui ke koho i nā huahana kūpono.
ʻO ka meaʻono maikaʻi loa no ka hoʻonaneaʻana i nā kānaka
He nui nā kānaka e hoʻohana ana i nā kāpuniʻala likeʻole, nā'ākena, nā pōpō a me nā huahana'ē aʻe e hoʻomāʻona ai i ka pōloli, e hiki ai i ka waiwai waiwai. Nui nā kānāwai e pili ana i ka mālama pono. I ko lākou lāʻelua, aia iʻelua,ʻo ia hoʻi, ma waena o kaʻaina kakahiaka a me kaʻaina awakea, a me kaʻaina awakea a me kaʻaina awakea. Aʻo ka'ōpena mua heʻoi aku ka nui ma mua o ka lua. ʻO nā mea o ka calorie o ka pōʻaiʻaʻole iʻoi aku i ka 250kcal. Ka Snacking no ka hoʻonaneaʻana i nā kānaka ma kahi hana aʻaʻole pono wale nō e waiho i kahi a halaʻelua hola ma hope o kaʻai nui. He mea nui e mālama i ka nui o ka māhele iʻole eʻai i kekahi mea kūlanaʻole.
Nā pōʻai hauʻoli no ka liloʻana o ke kaumaha:
- Nā hua a me nā hua . ʻO kēia nā'āpala nui loa i hāʻawi i nā mea waiwai i ke kino. E koho i kekahi hua, akāʻaʻole makemake nui i ka maiʻa a me nā huaʻono'ē aʻe. Hiki iāʻoe ke hoʻomākaukau i nā smoothies a me nā momona.
- ʻO nā meaʻai . Hiki ke hoʻopau i ka pōloli no ka maikaʻi ma kaʻono waleʻana i kahi kāloka a kukumba paha. Hiki iāʻoe ke kuke i kahi'āpana o kahi salakeke.
- Nā hua waimaka waiū . ʻO kēia koho he mea kūpono ia no ka poʻe i loaʻa ka pilikia me ka'ōpū o ka maʻi. He mea nui no nā huahanaʻaʻole he caloric. ʻAleʻale maikaʻi, yogoma me ka hanaʻole, ka hīnī cheese, a pēlā aku.
- ʻAi a me nā hua maloʻo . He koho nui no ka ikehu, akā he mea pono e noʻonoʻo i ka nui loa o kēia mau meaʻai i nā calories, no lailaʻaʻole hiki iāʻoe keʻai i nā meaʻoi aku ma mua o 10 grams.
- ʻO ka palaoa . Loaʻa nā 'ōlika, a laila nou kēia koho. Hiki keʻaiʻia ka palaoa me kahi'āpana liʻiliʻi, ka nui o ka paʻi, nā tōmato, a pēlā aku.
- Pāmua . Hiki no nā'āpala a me nā protein, e like me ka hua manu i kōpaʻa, kahi'āhi iʻa a iʻa paha.