ʻO kaʻaiʻana no ka hebedoma e hōʻokiʻia i 2-3 kilokani a e hoʻopiha i ke kino me ka mea pono. ʻO kēiaʻano o ka liloʻana o ke kaumahaʻaʻole ia e pōloli, no laila ua maʻalahi ka mālamaʻana. Iʻole e hōʻehaʻia i kaʻiʻo, uaʻaeʻia e hoʻonui i kaʻai me nā hua meaʻai.
Kaomi no ka hebedoma o kahiʻai meaʻai no ka pohō kaumaha
I ka hoʻomakaʻana, e noʻonoʻo i kekahi mau mea kōkua. ʻO ka mea mua, hiki i kahi lā keʻai i ka 1.5 kg o nā huaʻai a me nā hua, e like paha me 1100 kcal. ʻO ka lua, hiki ke hanaʻia nā huaʻai, kāpīpī, mīpala a hoʻokaheʻia, akā iʻole eʻai mau nā lāinaʻehā i kahi lā. ʻO ka meaʻekolu, e pili ana i ka papaʻai o ka meaʻai no ka poho kaumaha, hāʻawi i ka makemake i ka meaʻai maʻamau no ka paleʻana i kaʻike o ka pōloli a mālama pono i ka hana. Inā loaʻa ka pōloli ikaika, hiki iāʻoe ke hoʻohui i kahi spoonful o muesli i nā huaʻai. ʻAʻole hiki ke hoʻohanaʻia kekahi meaʻai meaʻai ponoʻole no kaʻoi aku o ka mahina, no ka mea, he mea pono no nā meaola a me nā momona piha i ke kino. Eʻoi aku ka maikaʻi o ka hoʻomohalaʻana i kēlā me kēia maʻamau, e like me keʻano ma lalo nei.
He aha ka hōʻailona no ka hebedoma o kaʻai meaʻai:
Lune:
- pōpōpō: hua manu, greens, salame hua'ōlelo a me ka wai i kinaiʻia;
- kaʻaina ahiahi: ka'ōpalaʻai me ka berena a me ka saladi o nā kukama a me nā'ōmato;
- meaʻai: Bulgarian pepper a inā makemakeʻia i 1 tbsp. kaʻiʻo maʻamau;
- kaʻaina awakea: kahi hapa o ka puaʻapiʻi ma ke paona.
Pōʻalua:
- pōpō kakahiaka: hua salai a me ka papa;
- kaʻaina awakea: kāpīpī kāpena a me ka 1 tbsp. low-fat kefir;
- meaʻai: ka paukū i hoʻomapalaʻia me ka meli;
- Kaʻaina ahiahi: ka saladi mai nā'okiʻakai a me ka broccoli, a no ka hoʻouluʻana i ka wai lemon.
Pōʻakolu:
- pōpōpō: salame nā tōmato a me nā greens, a me ka tii;
- kaʻaina ahiahi: ka waina me ka tii;
- ka meaʻai: ka parsnip kalo pū me nā kāloti a me nāʻaila, a me 1 tbsp. wai'awaʻahi;
- kaʻaina ahiahi: kahi kohu i hanaʻia mai zucchini a me ka eggplant, a me ka ti.
Pōʻalima:
- kakahiaka: nā kāloʻa kāpili a me ka 1 tbsp. ka waina momona liʻiliʻi;
- ka lāina awakea: hua salai, kekahi mauʻualaʻuala a me ke kē;
- meaʻai: he meaʻono a me ka hue;
- kaʻaina awakea: he lawelaweʻana i nā mea kanu hou.
Pōʻalima:
- pōpō kakahiaka: hua salai a me ka papa;
- ka meaʻai: ka pipi me ka berena a me ka saladi;
- ka meaʻai: 1 tbsp. low-fat kefir;
- Meaʻai: hua salamālā.
No ka Pōʻaono a me ka Lāpule, e koho i kahi koho o kēlā me kēia lā.