ʻO nā ala no nā lā he nui, i ka nui o nā manawa, lawe wale i kahi hopena hoʻopaneʻe wale nō, no laila,ʻo ka manawa kūpono no ka pohō kaumaha maʻamau he mahina. Pono e hoʻolālāʻia nā papahana no nā poho kaumaha no hoʻokahi mahina, no kēlā me kēia kanaka, e noʻonoʻo i nāʻano o ke kino. ʻO ka mea nui loa,ʻo ka hoʻokuʻuʻana i nā mea momona a me nā mea'ē aʻe he nui ke kalo mai kaʻai.
Pehea e hana ai i ka papa kuhikuhi o ka meaʻai pono no hoʻokahi mahina?
Wahi a nā kānaka lawaiʻa, ponoʻoe eʻai 5 manawa i ka lā. Hiki iāʻoe ke koho noʻoe iho i nā ipu ma lalo nei:
ʻO kaʻai kakahiaka paha no ka papaʻai meaʻai maikaʻi no hoʻokahi mahina:
- 280 g hua a me kahi'āpana berena piha;
- 250 g hua a me ka 100 g o ka oatmeal;
- ka huaʻatika mai nā hua 2 a me nā'ōmato a me nā piʻi string;
- 200 g kipi a me nā hua.
Nāʻahaʻaina maʻamau no kahi haʻahaʻa haʻahaʻa haʻahaʻa no ka mahina:
- ka miloʻai, ka salakeke a me ka 250 grams o ka paila;
- ka'ōpū puna, 2 paʻi berena, vinaigrette;
- kaʻiʻo meaʻai, akā, me ka meaʻualaʻole, 250 grams o ka broccoli;
- 250 mau huaʻai a me nā iʻa he nui, e kuke a pau no nā kāne.
ʻAiʻia ka papaʻai meaʻai iaʻu no hoʻokahi mahina:
- 280 g o nā iʻa leʻa a me ka moa, aiʻole ka'ōpala, a me ka nui o nā hua'ōmaʻomaʻo maʻemaʻeʻelua;
- 220 g hōʻoluʻolu momona a me 284 gladaimu kupa;
- 280 ml o ka'ōpala huaʻai;
- 150 g balaki i hoʻolapalapa i ka wai.
Hiki i nā pōʻai ma waena o ka pōpō kakahiaka a me ka lā awakea a ma waena o kaʻaina awakea me kaʻaina ahiahi:
- 35 g kukui mai ka palaoa palaoa maikaʻi a me 120 g o nā hua;
- 110 g o ka hua, kahi hapa o ka yogurt momona,ʻole nā nati ;
- 250 g meloni;
- 250 g hua.
E inu i ka wai pāponaʻole, ka'ōmaʻomaʻo a me ka mea momona momona, a me nā mea ulu lāʻau. ʻO ka nui o ka wai i makemakeʻia e pili ana i 2 lita no ka lā. I ka wā o kaʻai, ua'ōleloʻia e hoʻemi i ka nui o nā huaʻona maloʻo.
Hoʻonohonoho pololeiʻia ka papa'āina no ka poho kaumaha no hoʻokahi mahina e hoʻokuʻuʻia i nā kilokilo he nui, ma muli o kāu kaumaha mua.