ʻO nā paio e pili ana i nā pōmaikaʻi a me kaʻino o nā meaʻai i nā meaʻaiʻole i pau i ka nui o nā moʻo. Akā, i kēlā me kēia lā, nui aʻoi aku nā meaʻepekema a me nā pilikino, e hoʻomaikaʻiʻia ana e ka poʻe i hoʻomaka i ka huli ikaika ma mua o ka hoʻopiliʻana i ka meaʻai i loko o ke kīʻai. ʻO ka uluʻana o ka meaʻai ma keʻano o ka hoʻomehana waiwai, no ka mea, nui wale nāʻohana e koiʻia e haʻalele i nā hua waiwai, e like me kaʻiʻo. Akā, hiki hiki ke pani i kaʻiʻo me ka poinoʻole i ke olakino, aʻo nā meaʻai e hoʻololi i kaʻiʻo eʻoi aku ka maikaʻi ma ke kūlana waiwai. ʻO kaʻike o nā meaʻai meaʻai e kōkua iā mākou e hana i kēia mau pilikia.
He aha e hoʻololi ai i ka meaʻai i ka meaʻai o ka poʻe mālama i ka meaʻai maikaʻi?
ʻAʻole hiki ke ukuʻia kēlā me kēia mea no ka nele o nā meaola holoholona, momona, amino acids. No laila, ua'ōleloʻia e hoʻohana i ka liʻiliʻi o nā huahana likeʻole e like me ka mea i hiki mai ke koho ma lalo iho nei:
- Nā kumu o ka protein - ka iʻa, kaʻae, ka'ōmaʻa, ka waiu a me nā hua waiū, nā hua, ka buckwheat, ka seʻan (kahi kumu waiwai o ka pilina mai ka palaoa palaoa), beans, peʻa, nāʻano i hāʻawiʻia (eg chickpeas, mung beans), soy. Ma ke ala, mai nā mea a pau eʻono e like me ka meaʻai, ka hopena o kahi kuʻi i kahi kūlana kiʻekiʻe. Hoʻomakaukau nā mea Vegetarians i nāʻano o nā kīʻaha mai ka soya - a me ka waiū, a me ka palaoa kaulana i "tofu", a me nā cutlets, nā kāpelu, a me nā kui. Akā, no ka meaʻai maikaʻi e'ōleloʻia e hoʻolapalapa i nā kīʻaha mai nāʻano soybeans,ʻaʻole naʻe mai nā mea i hanaʻia i hanaʻia me ka mākaukau.
- Nā kumu o ka momona (nuts, cedar, almonds, etc.), nāʻano momona o ka iʻa iʻa, nāʻanoʻano o ka hua mahu a me ka'uluka. Olive, linseed, sesame, paukena,ʻailaʻaila.
- Nā kumu o nā amino a me nā huaʻona - nā huaʻai, nā hua, nā meaʻala, nā lemu. ʻO ka moana Kale, nāʻanuʻu saladi, heʻonaʻole ka "ʻiʻo" vitamin B12, aʻo kaʻohe he kumu waiwai hao. Manaʻoʻiaʻo ka mea haʻina e kāloli i kaʻiʻo, no ka mea, aia lākou i ka starch - glycogen. A ua like kekahi me keʻano o ka meaʻai a me ka ho'āʻoʻana, e like me ka laʻa pūmā.
Eia kekahi,ʻo nā huahana i luna aʻe nei nā mea pono'ē aʻe iʻikeʻoleʻia ma kaʻiʻo, he mea maikaʻi loa ia no ka meaʻai maikaʻi.
He aha ke pani no kaʻai i loko o ke kīʻai inā pono e mālama?
Me ka hapa palena o kaʻohana, nuiʻole nā huahana e pani ai i nā meaʻai. No laila, pono nā hale e hana i ka palena a me nā manaʻo e kau i kaʻai. Aʻo nā'ōlelo hou e kōkua nei i kēia mea pilikia:
- kūʻai i nā huahana ma ka hola. ʻOi aku ka maikaʻi loa o kēia mea, a ma keʻano kūpono, nā mea kanu a me nā huaʻai i hiki ke kūʻai nuiʻia ma mua o ka hale kōmahi a laweʻia mai, e loaʻa ana i ka makahiki a puni;
- ʻo ka buckwheat, ka legumes, ka pī e loaʻa ai nā kumu punaeho. No ka maʻalahi o kaʻeliʻana aʻaʻole hoʻi e kāohi i kaʻaiʻana, ponoʻia ka manawa e hana i nā kīʻaha me ka coriander coria, nā kīʻaha wela, a me ka hoʻolimaʻana e lawelawe i nā salamāmā lauʻona;
- nā hua kūʻai nui e pani i kaʻiʻo, hiki iāʻoe ke kūʻai ma ke kāleka kūʻai nui, a māhele i hoʻokahi mahina, aʻoi aku paha. Hoʻohana kēia i nāʻanoʻokoʻa likeʻole, soya, nā lewa, nāʻano sama, kelp maloʻo a me nā haoha, iʻa iʻa. ʻO ka mea nui ma hope iho,ʻo ia ke nānā i nā kūlana mālama. ʻOiai me kahi kālā maikaʻi o kaʻohana, hiki iāʻoe ke kūʻai i kahi liʻiliʻi o kēia mau huahana a hoʻohui pinepine iā lākou i kaʻai;
- eʻai i ka nui o greens. ʻApi, pā pālaʻi,'ōmoku'ōmaʻomaʻo, Basil, letus - hiki ke hoʻokuʻiʻia kēia mau mea a pau ma luna o ka poʻomanaʻo aiʻole ma nā windowsills. Hōʻoiaʻia i kēlā lā i kēia lā i ka'ōpū'ōpū e inu i ke aniani o ka meaʻono melemele maikaʻi loa, nui i nā huaora a me nā amino acids. No ka hoʻomākaukauʻana, e lawe i nā'ōniuʻelua o kēlā me kēiaʻano mea kanu a'ōwili i ka lepo, me ka waiʻuʻuku. I loko o iaʻano hauʻoli e hiki ai iāʻoe ke hoʻonui i ka lemon a me nā hua no ka makahiki;
- ināʻaʻoleʻoe i lawa ka ikaika a me ka ikaika no ka nele i nā meaʻai, ponoʻoe eʻai i nā spoons o ka palaoa i kēlā me kēia lā;
- hoʻokolohua me nāʻike. He meaʻono aʻano likeʻole ka meaʻai pāʻani. No ka laʻana, i loko o nā kīʻaha he nui ke kinai i nā meaʻai, a me ke aloha i kekahi mau meaʻaiʻai,ʻaʻole hiki keʻikeʻia kēlā mau meaʻai mai nā meaʻai meaʻai. Mai nā hapi, kāpīpī, nā'atila a i nā kāloka, hiki iāʻoe ke hana i nāʻokiʻoki maikaʻi. Aʻo ka meaʻai o nā meaʻai, me ka palena palenaʻole, e lawe mai i ka papa inoa i nāʻanoʻoluʻolu;
- i mua, e hana i kahi papa no ka hebedoma, e hiki ai iāʻoe ke pale i ka meaʻai me kahi kālāʻuʻuku. ʻO nā huaʻoi aku ka maikaʻi e hoʻonui pinepine i ka manawa, akā ma ka liʻiliʻiʻole.
Pehea e hoʻololi ai i ka meaʻai i ka meaʻai na ke keiki?
No ka mea, he mea nui ke kino o ka protein, no laila, ma ka neleʻana o kaʻiʻo, pono e hāʻawiʻia i ka nānā kūikawā. ʻO nāʻano likeʻole o ka iʻa, ke kohu, kaʻolo a me nā iʻa'ē aʻe, nā hua waiū waiū, nāʻano hua, nā lāʻauʻaila, nā'eneʻena, nā sesame, ka lāʻau kedera a me kaʻaila pumpkin - pono kēia mau huahana i ka meaʻai. Manaʻo kekahi poʻe meaʻaiʻai i kahi manawa o ka moa o ka moa,ʻo kahi hānai pono. A, no ka mea,ʻaʻole mākou e hoʻopoina i nā hua iʻa a me nā huaʻai, he mea pono no ke uluʻana a me ka uluʻana o ke keiki.