He nui nā poʻe i makemake i ka papa kuhikuhi piha o nā lako lako . Eia naʻe, no ka paʻakikī o kēia pūnaewele, i mea e pale ai i ka hana hewaʻole, he mea nui e hoʻomaka e hoʻomaopopo i nā kaulike a pau ma mua o ka hoʻomakaʻana e nānā i nā hiʻohiʻona. Ma kēiaʻatikala eʻikeʻoe i nā hiʻohiʻona hoʻomākaukau i hanaʻia o ka meaʻai i kēlā me kēia lā, a me nā māhele no ka hoʻolālā pilikino.
Pehea e hana ai i kahi papa no ka māheleʻai?
ʻO kaʻai liʻiliʻi ka mea eʻai ai i kaʻai i nā wahi liʻiliʻi 5-6 mau manawa i ka lā. Ma keʻano kūlana, 3 mauʻai nui a me 2-3 mauʻai hou. Akā,ʻoi aʻe ka paʻakikī o nā māhele o ka papahana kaʻawale, akā hiki iāʻoe ke hoʻomanaʻo iā lākou inā makemakeʻoe. No laila, nā mea koʻikoʻi:
- ʻAʻole hiki keʻai pūʻia me nā momona. I kekahi'ōlelo'ē aʻe, eʻae waleʻia nā meaʻai, iʻa a me nā moa e lean wale nō, me kaʻole kahi momona momona. No ka hoʻouluuluʻana,ʻo nā mea kanu wale nō (non-starchy vegetables) he kūpono.
- Hoʻohui pūʻia nā huaʻaiʻeleʻele (ka palaoa, kaʻuala, legumes) me nā'ōmaʻomaʻa'ōmaʻomaʻo a me kaʻailaʻaila, akā,ʻaʻole me nā momona holoholona! ʻO kēia pūʻulu kekahi e komo ana i ka maʻaina, ka palaoa a me nā māla-ʻaina-starchy - turnip, radish, radish, rukukva.
- ʻO nā kinato, nā hawī, nā melons a me nā huaʻawaʻawa wale nō eʻai waleʻia mai nā huahana'ē aʻe.
- ʻO nā hua'ōmaʻomaʻo Green a me nā meaʻole-starchy kahi hui āpau e hiki ke huiʻia me nā momona holoholona.
- Pono e laweʻia ka milikoa kaʻawale aʻaʻole i manaʻoʻia he inu, akā heʻai. E pili ana kēia kulekele i ka nihi liʻiliʻi.
- Aia nā pua i ka pūmua protein, hui pūʻia me nā hua'ōmaʻomaʻo. ʻAʻole hiki ke hoʻohuiʻia ke kīpī me kekahi mea'ē aʻe, ma nā'ōlelo'ē aʻe,ʻo nā hua i'ōniʻia me ka hulu a me ka hamo me ka hua manu he mea i papaʻia. A me kaʻiʻo me ka lihi a iʻole ka sandwich me ka hīkī a me ka sohi.
- Laweʻia nā meaʻai i loko o ka meaʻai likeʻole.
- 'Apāʻia kaʻaiʻana i nāʻanoʻelua o keʻano o ka hamoʻaleʻa (pāpaʻa a me nā pūpū me ka berena, a pēlā aku).
- ʻO nā'ōmakai he hua kūkeke a ua hui pūʻia me nā protein a me nā'ōpona.
Ma muli o kēia mau rula, hiki iāʻoe ke hoʻonohonoho pono i kahi papa kuhikuhi me nā kīʻaha likeʻole. Hāʻawi mākou i nā hiʻohiʻona e koho ai.
Nā hiʻohiʻona o nā menusua manuahi
E noʻonoʻo i kahi mau koho koho e hiki ai iāʻoe ke hoʻohana pono i kēlā lā i kēia lā me ka pilikiaʻole i ke kino. Mai poina i ka nui o ka mālamaʻana i ka nui o nā'āpana! E like me nā'ākena, hiki iāʻoe ke hoʻohana i kekahi mahele hou o nā huaʻai a meaʻai paha.
Kō koho 1
- ʻO ka kakahiaka:ʻo ka oatmeal ma ka wai me nā'ōkope maloʻo, ka palaoa bale a pau, ka'ōmaʻomaʻo me ka waiʻuʻole.
- ʻO kaʻaina awakea: ka'ōhū huaʻai,ʻo ka salaila huaʻai, ke kī me ka paʻiʻole.
- Paʻa ahiahi: ka saladi o ka sisi a me ka'ōmato.
- Kaʻaina ahiahi: ka iʻa i hoʻomoʻaʻia i ka umu a me nā mea hoʻouluʻai.
Kō koho 2
- Breakfast: nā hua i'ōpuʻu me nā'ōmato a me nā mea kanu, ke kī me ka pa.
- ʻAi awakea: ka'ailala i moa, ka salani pīni, ke kī me ka pa.
- Paʻa ahiahi: ka moa o ka lama a me nā hua.
- Pāʻina: kahi hānai me ka umauma hānai.
Kō koho 3
- Pōʻakai: curd kahe, tea me ke kōʻole.
- Lunch: buckwheat me nā huaʻona, salakeke māmā, tea me ke kō.
- Paʻa ahiahi: hua sala.
- Meaʻai: mushroom pilaf, hua salamā.
Kō koho 4
- Pōʻakai: nā huahelu o nā hua, ka saladi mai ka kale kale, kaʻai me ke kōʻole.
- ʻO kaʻaina awakea: ka'ōhinu-puree huaʻai, ke kī me ka pa.
- Paʻa ahiahi: ka moa i ka moa a me ka'ōmato.
- ʻO kaʻaina ahiahi: turkey, stew me zucchini a zucchini,ʻo ka huaʻona mea kanu.
Kō koho 5
- Breakfast: porridge buckwheat me nā hawal, ke kī me ka kō.
- ʻAina: kahi kīʻaha pī, hua salamā, papa me ke kō.
- Paʻa ahiahi: kaʻaila kalo.
- Pīʻaha: ka iʻa salmon me nā'ālika a me nā kāloti, ka salaʻi huaʻai.
Ma waena o kēia mau koho, loaʻa kekahi i kekahi mea kūpono no lākou iho. ʻO ka mea nuiʻaʻole i kaʻaeʻana i ka liʻiliʻi a me ka monotony o ka meaʻai: pono nā mea a pau e loli, i loaʻa ai i ke kino nā hui likeʻole o ka huaora, nā mea i hoʻohālikelikeʻia a me nā mea amino.