ʻO kaʻai kaulike, a iʻole kaʻai kaulike, hōʻike ia i kēia mau mea: ua loaʻa i ke kanaka me kaʻai ka nui o nā meaʻai e pono ai i kona kino e noho maluhia i kēlā me kēia lā. Pono e hoʻomanaʻo mau i ka nui o nā meaʻai e hiki ai ke hoʻohaumiaʻia kēia maʻi i loko o ke kino e like me ko lākou nele. No laila, he hewaʻole ke noʻonoʻoʻana heʻai kaulike kaʻai e hoʻohana waleʻia ana no ka poho kaumaha.
No laila he aha ka meaʻai kaulike?
ʻAʻole pono kaʻai kaulike no nā kānaka a pau. Pono nā mea e pono ai i kēlā me kēia lā ma luna o nā mea likeʻole, e like me ka nui o ka make, ka makahiki, ka wahine o ke kanaka, ke kūlana o kāna hana kino. No laila, no ka mea, ua hoʻonuiʻia nā pono o ka ikehu, nā wāhine hāpai a me nā wāhine hānai, i hoʻoholoʻia e ko lākouʻano. ʻO keʻano maʻamau,ʻo kaʻai kaulikeʻana no nā wāhine i kēia māhele o ko lākou ola,ʻaʻohe mea e pili ana i kēlā meaʻai e hāʻawi ana i kaʻai kaulike no ka pohō kaumaha.
Eia nō naʻe, hiki iā mākou ke'ōlelo pinepine e pili ana i nā kaulike kaulike o ka meaʻai kaulike. Loaʻa ka ikaika o ka pono iā mākou
ua uhiʻia ke kino e nā huahana o nā hui nuiʻelima.
Hoʻonohonoho mākou iā lākou:- ka berena, ka laiki, nā meaʻai a me ka pī.
- huaʻai a me nā meaʻai;
- ka iʻa a me ka iʻa;
- nā hua laʻa;
- ka momona, kaʻaila a me nā leʻaleʻa.
E hoʻokomo i nā huahana mai kēlā me kēia hui ma kāu papa inoa o kēlā me kēia lā -ʻo ia hoʻi ka mālamaʻana i kaʻai kaulike.
Hiki iaʻu ke hoʻohana i kaʻai kaulike no ka pohō kaumaha?
ʻAe, ināʻaʻoleʻoe e poina e pili ana i kona mau rula. Pono lākou e mālama i kā lākouʻai i nā pili e pili nei:
- mai 15 a 20% o ka meaʻai i kēlā me kēia lā e uhiʻia e nā mea hoʻomalu - e like me kaʻiʻoʻulaʻula, ka iʻa, kaʻiʻo moa;
- mai 50 a 60% o ka meaʻai i kēlā lā i kēia lā e pono ke uhiʻia me nā'ōpona'aleʻa - e like me ka berena, ka laiki, pasta, nāʻuala, nā hua, greens, beans;
- ʻo ka nui o nā mea momona e lilo i 20 a 30%. ʻAʻole hiki ke piʻi aku ma mua o 30% o ko mākou mau pono ike,ʻo ia hoʻi, 33 grams o nā mea momona ma 1000 calories. Ma kēia momona, he 10% wale nō ke kumu holoholona, 11 grams no kēlā me kēia 1000 calories.
ʻO kaʻai kaulike no nā poho kaumaha no hoʻokahi pule
Ma ka hoʻopauʻana i kā mākou kamaʻilioʻana e pili ana i kaʻai kaulike, hāʻawi mākou iāʻoe i nā koho no kahi papa inoa no ka pohō kaumaha - hiki iāʻoe ke lawe iā lākou e like me keʻano o kaʻai kaulike no hoʻokahi pule.
ʻO ka kakahiaka kakahiaka
- 1'āpana berena (aiʻole 2 crumbs) + 30 grams o ka paʻakai liʻiliʻi;
- 1 kaona waiū 1.5% momona + 1'āpana berena (30 grams) me ka meli a me ka marmalade;
- 1 kaona waiū 1.5% momona momona + 30 grams flakes aiʻole 2 crumbs.
ʻO ka lua kakahiaka
- 2 hua aiʻole 1 hue wai waiʻole ke kō.
ʻO kaʻaina awakea
- i kukeʻia me kaʻailaʻole mai nā huaʻelua me nā kalo, kaʻaila, ka'ōmaʻomaʻu + 1 hapa liʻiliʻi o ka saladi'ōmaʻa me nā punaʻelua o kaʻailaʻaila + 1 mīka berena;
- 120 grams o kaʻiʻo o ka mea i hoʻolapalapaʻia + 1 ka liʻiliʻi liʻiliʻi o ka sālamu mea kanu me hoʻokahi punetune o kaʻailaʻaila + 1 meli;
- 1 kahi liʻiliʻi o nā legumes pa'ū a hoʻokahi hoʻokahi hapuneke o kaʻailaʻaila + 30 grams o ka paʻakai liʻiliʻi;
- 2 pipi kekaki shish kebabs + 1 lean cake + 1 mau hua liʻiliʻi o ka salakeke'ōmaʻomaʻo me nā punaʻelua o kaʻailaʻaila;
- 1.5 mau liʻiliʻi o nā aubergines i kāluaʻia me nā'ōmato, me hoʻokahi punetune o kaʻailaʻaila + 4 mau'āpana liʻiliʻi o ka pālaʻiʻuala he 30 grams o ka liʻi momona + 1 hapa;
- 150 grams o ka iʻa i kahuʻia + 100 grams o kaʻailaʻuala + 1.5 kāloti kāpili me hoʻokahi teaspoon o kaʻailaʻaila;
- 200 grams o ka pīpena pasta + 50 grams o ka paʻakai liʻiliʻi + 1 ka liʻiliʻi o kahi kārotti a me ka salakeke maʻoma me ka 4-5 olives a meʻelua mau lālā o kaʻailaʻaila.
Paʻa ahiahi
- 1 hua.
Eʻai
- 1 kaomi 0-2% momona momona + 2 hua;
- 1 kaona 0-2% momona momona + 1 teaspoon honey + 8-10ʻanuʻu + 2 popo;
- 1 kaomi 0-2% momona momona + 2 teaspoons jam + 8-10 mau kukuna;
- 1 pāʻani me kahi'āpana (30 grams) o ka liʻi momona liʻiliʻi,'ōmato, 1'āpana ham mai ka pōkaki paʻi;
- 1 ka wai waiū 0-2% momona + 50 grams o kaʻai.
ʻO kaʻai o ka meaʻai kaulike e hiki ke heluʻia he meaʻai maʻamau, no ka mea he mea kōkua ke lilo i nā paona paona i kahi manawa pōkole loa. I ka manawa hoʻokahi,ʻo kēia keʻai he hōʻailona o kaʻai kaulike no ka pohō kaumaha, a ma hope iho eʻike mau anaʻoe.