He aha nā meaʻai e pono e kau ma ka papaʻaina i kēlā lā i kēia lā?
ʻO nā meaʻai hana hoʻomaha - e like me ka berena, ka palaoa, ka raiki, ka pīni a me ka uala. ʻO kēia mau mea, loaʻa i ko mākou kino nā huaʻalea, nā huaora, nā metala a me nā mau pono.
Pehea ka nui o ko mākou kino no ko mākou pono'ī? I kēlā me kēia lā, pono mākou eʻai i 4-6 mau huahana o kēia mau huahana -ʻo ia hoʻi, kokoke i kēlā me kēiaʻai.
Hoʻokahiʻaoʻao e hiki ke noʻonoʻoʻia:
- 1 kīʻaha o kahi laiki a me ka paʻi paʻi;
- 1 ka liʻuna liʻiliʻi liʻiliʻi;
- 1'āpana berena.
ʻO ke kumu o kā mākouʻai i kēlā me kēia lā,ʻo ia kaʻai maʻa mau.
Nā hua a me nā meaʻai. Hāʻawiʻia kēia hui iā mākou i nā huaʻa hua, nā mea leʻaleʻa a me nā lālā maoli. E ho'āʻo eʻai i 5 mau hua o ka huaʻai a me nā huaʻai i kēlā me kēia lā.
No hoʻokahi'āpana, ua'āponoʻia:
- 1 hua hua holoʻokoʻa;
- 1 piha i nā hua maloo;
- 1 kiʻi liʻiliʻi o ka waiʻona (houʻia).
ʻO ka manu, kaʻiʻo, nā hua, ka iʻa, nā nuts a me nā pī. Hāʻawi lākou iā mākou i nā protein, nā hua hua a me nā mea i hoʻohuiʻia (ʻo ka nui loa - ka hao a me ka hua B12). E ho'āʻo i kēlā me kēia lā eʻai iʻelua mau māhele o kēia mau meaʻai.
Hoʻoheleʻia kekahi mahele:
- Nā pua 2;
- 100 maumu o kaʻiʻo;
- 150 mau iʻa;
- 100 maumu o nā pī kuʻi.
Milk a me nā hua meaʻai. Me lākou ua loaʻa iā mākou nā palekana, nā huaʻaila a me nā mea i hoʻohuiʻia (ke kumu nui - calcium).
Pehea ka nui o ko mākou kino no ko mākou pono'ī? I kēlā me kēia lā - maiʻelua aʻekolu mauʻai.
Hoʻokahiʻaoʻao:
- 1 paʻi o ka yogurt;
- 1 liʻiliʻi (25 grams - nui kekona) wahi wahi;
- 1 kaona waiū.
ʻO ka momona a me kaʻaila. Hāʻawi lākou i ka ike, nā huaʻona momona-momona (E, A, D, K), a me nā mea waiwai momona. I kēlā lā i kēia lā, makemake mākou eʻai i ka 2 punetēpē o kekahi meaʻaila. ʻO ka nui o kaʻai i nā lā a pau o nā mea momona holoholona e hiki ke hoʻoulu i ka maʻi o ka maʻi maʻi, kekahiʻano o ka maʻi kanesa a me ka maʻi diabetes.
Nā meaʻai no nā lā a pau
ʻO kā mākou meaʻai a pau he meaʻono. No nā lā a pau, maʻalahi keʻohi i nā meaʻai e wikiwiki ana e hoʻomākaukau. No ka hopena hopena - hoʻopuni i kou home (aʻoʻoe iho wale nō) i nā ipu i maʻalahi.
Hāʻawi mākou iāʻoe i kekahi mau meaʻai no ka meaʻono i kēlā me kēia lā.
Hoʻopiʻiʻo Rice
Makemake mākou:
- 2 kīʻaha o ka raiki basmati;
- 6 mau ipu wai;
- 4 punetiniʻaila;
- 2 nā'ōpū'akoʻa liʻiliʻi loa;
- 5-6 punetēpuni o nā'ōpū keʻo;
- 4 punetēpē'elē heʻaki;
- 1 meaʻono iki;
- paʻakai;
- pepa;
- 2-3 punetēpō o ka wai lemon.
Eʻoki i ka laiki a waiho i loko o ke pan o ke kai anuanu. I ka wā o nā wai o ka wai, e hoʻemi i ka wela a me ka kukeʻana i ka laiki no 20 mau minuke (aʻoi aku - inā pono). I ka pā, hoʻonā i kaʻaila a kalo i nāʻaila a hiki i ka maʻalahi. E hoʻonui i ke koena o nā greens, a me ka paʻakai, ka pepa a me ka wai lemon. E hoʻonāukiuki a hoʻokuʻu i ka'ōmole mai ke ahi. E hoʻokuʻu i ka raiki me ka meaʻono hopena, ae lawelawe i ka pāla ma ka papa.
'Amele kakanana me ka mīkina a me ka lihi
Makemake mākou:
- 1 kūkamo nui,ʻokiʻia i loko o nā paʻi;
- 1 kaona brynza'ōpū;
- 1/2 kīʻaha i nā lau mint;
- 6 punetine o kaʻailaʻaila;
- 3 punetēpō o ka wai lemona a iʻole 2 punetēpō o ka vineka vine.
- 1 teaspoon o ka mūkeke.
- paʻakai;
- pepa.
E hohola i nā'āpana kūkamo ma kahi pālahalaha a kāpīpīʻia i ka mint a me ka lihi. E hoʻokuʻu i ka waiūpona, ka wai lemon (aiʻole ka vīneka), ka mīmona, ka paʻakai a me ka pepa, a ninini i ka mīni ma luna o ka kūkamo. Kū mākou i ka papa i ka manawa hoʻokahi.
ʻO ka'ōpū o nā pīni keʻokeʻo me ka oregano
Makemake mākou:
- 1 kahiʻona nui, iʻokiʻia i loko o nā mimiki lahilahi;
- 1/2 kilogram o nā pīni keʻokeʻo liʻiliʻi, i hoʻomoʻiʻia i ke ahiahi a hoʻoleiʻia i loko o kahi pohō;
- 1 teaspoon o ke kō;
- 1ʻokiʻoki loloa nui;
- 1 helepō,ʻokiʻia i paʻi;
- 1 pāhū (waiho wale);
- 2 - 3 mau lālā o ka'oina hou (waiho wale), aiʻole 1/2 teaspoons o ka maloʻo;
- 1 ka aila aila oliva;
- wai mai kahi lemon;
- ka paʻakai, ka meaʻala.
I ka wā e puhiʻia ai nā pūpū pīni, e hoʻohemo i ka wai. Hoʻomehana mākou i 2 mau punetēpona o kaʻailaʻaila ma loko o kahi kāpena nui a hoʻoma'ū i nā'alela i loko a hiki i ka palupalu (2-3 mau minuke). E hoʻonui i nā beana, ke kō, ke kuʻi a me nā kāloti i ka pā. E hoʻonā a ninini i ka wai wela - i mea e paniʻia nā beana. E hoʻopau i ka'ōpū me kahi poʻi a waiho i nā piʻa e hoʻolima no hoʻokahi hola ma ka wela wela a maʻalahi. (Ināʻaʻole ka manawa o ka beans e kuke ai, e hoʻohui i kahi wai wela hou aʻe, a waiho i ke ahi no ka manawa kūpono). E hoʻopau i ke ahi, ka paʻakai, ka pepa, a ninini i kaʻaila i koe ma nā pī. Ke hoʻomaka kaʻiliʻana o ka pehu ma ka pi, a laila e liʻiliʻi ka wai, e ninini i ka wai lemonima i loko o ka paila, e pāpīʻia me ka paʻi a me ka oregano, ae lawelawe ma ka papa.
Nā mea huna liʻiliʻi:
- I ka māmā o ka pihi kuke e hoʻomākaukau ai i loko o 20-30 mau minuke.
- I ka wā eʻoki ai, hiki iāʻoe ke hoʻonui i ka hapalua o ka'ōpū'ōmaʻomaʻo.
- Inā makemakeʻoe i nā kīʻaha paʻakai, e hoʻopili i kahi pepaʻawaʻawa-1.
- Makemake mākou iāʻoe i ka leʻaleʻa a me ka pāʻina maikaʻi i nā lā a pau! Ke manaolana nei mākou i ka loaʻaʻana o kā mākou mau leʻaleʻa i kēiaʻano.