ʻO ka meaʻai maikaʻi loaʻaʻole ia heʻai, akā, heʻano ia o ka meaʻai kūpono i'āponoʻia e ke kumukānāwai waiwai. ʻO ka mea nui e maopopo iāʻoe,ʻo kaʻaiʻole i ka hōʻailona e hikiʻole ke pōkole. No kēlā me kēia kilokilo o ka kaumaha kaumaha eʻai i nā lā he 5 o iaʻanoʻai. Akā,ʻaʻole e hoʻi mai nā kilokilo iāʻoe, no ka mea, ua hōʻokiʻoe i nā momona momona, aʻaʻole hoʻi e hoʻokuʻu i ka wai a me nā mea inu ahi, e like me nā meaʻai wikiwiki.
Hoʻomaʻaʻia kekahi meaʻai maikaʻi no ka pohō kaumaha ma nā kumu o ka meaʻai pono :
- Hoʻokuʻuʻia nā hua kūpono (ka meaʻai wikiwiki, ka lepo, nā kānana, nā meaʻono, nā mea momona, nā momona, ka momona, ka pua).
- Eʻai 3 mau lā i ka lā, kaʻai hope - 3-4 hola ma mua o ka moe.
- ʻO kaʻaiʻole me ka pilikiaʻole i ka olakino he meaʻai kaulike kahi e noho ai nā protein, nā momona a me nā'ōpelu.
- Hoʻokuʻuʻia ka hanaʻana! No hoʻokahi pāʻinaʻaʻole hiki iāʻoe keʻai i nāʻoihana he 300-400 grams o kaʻai -ʻo kēia ka mea i kauʻia ma luna o hoʻokahi pāpale pāʻani.
ʻO ka meaʻai maikaʻi no kēlā me kēia lā e komo ana i ka papa maikaʻi, kūikawā a me ka maikaʻi,ʻaʻole e loaʻa i ka loaʻaʻole o nā meaʻino. E noʻonoʻo kākou i kekahi mau mea likeʻole.
Kō koho 1
- ʻO ka kakahiaka - oatmeal me nā hua aiʻole nā hua maloʻo, kaʻo.
- ʻO kaʻaina - ka salakeke kāpeti, ka puʻu, 1'āpana palaoa.
- Pāʻani - i ke aniani o 1% kefir.
- ʻO ka meaʻai - ka pipi kohua a me ka'ōhūʻai.
Kō koho 2
- ʻO ka hua kakahiaka - nā hua i'ōniʻia i nā huahua 2 me ka liʻiliʻi o ka wai pīpī, 1 paʻi berena, kāki.
- ʻO ka Lunch - ka saladi o ke kale kale me ka hua manu, ka umauma mīkī me ka buckwheat.
- Pāʻani - i kaʻawa momona momona.
- Ka meaʻai - ka iʻa i kāʻaʻia me nā mea kanu.
Kō koho 3
- ʻO ka kakahiaka - kahi'āpana palaoa me ka liʻiliʻi momona, ka'ōmaʻomaʻo.
- ʻO ka Lunch - ka soup-puree, ka salaʻi huaʻai hou.
- Pāʻani - i ka hapalua o nā pūʻulu momona liʻiliʻi.
- ʻO kaʻaina ahiahi - ka moa lūlū me kaʻiliʻole, ka pi a me ka kāpena .
ʻO kaʻaiʻana pēlā, hiki iāʻoe ke hoʻohaʻahaʻa i kou kaumaha. ʻO ka mea nui - e mālama i nā'āpana a maiʻaeʻoe i kahi eʻai ai i ka meaʻaiʻino, a laila e emi iho ke kaumaha. A ināʻoe e hoʻohana i kēia meaʻai, e mau anaʻoe i ka liʻiliʻi.