ʻO kaʻai pāʻani no ka pohō kaumaha,ʻaʻole makemake nā kānaka e like me ka pōloli, akā i ka manawa hoʻokahi e makemake lākou e lilo i ka kaumaha. Me kēiaʻanoʻai,ʻaʻole ponoʻoe e haʻalele i kaʻiʻo, nā hua a me nā iʻa, akā, e pale i kaʻono a me ka palaoa.
ʻO ka papa inoa o nā meaʻai o ke kineteneʻai no ka poho kaumaha
- waiū (kūlohelohe);
- ka iʻa, iʻa;
- hua keʻokeʻo;
- maikaʻi ka momona liʻiliʻi (kūlohelohe);
- kahi (ʻaʻoleʻoi aku ma mua o 25% momona);
- buckwheat groats;
- mea hānai a me ka waiū.
- legumes ( beans , peas, etc.);
- nā'ōpū;
- kiʻi momona.
I ka wā eʻai ai i nā meaʻai kinetona-calorie nui, loaʻa i ke kino ka nui o nā protein a me nā huaʻawaʻole. I loko o ia mauʻaiʻana,ʻaʻole i lawa nā huaʻai a me nā hua, akā, nui kaʻiʻo a me ka iʻa. I ka hoʻohanaʻana i kēiaʻai, hoʻomaka ke kino e hoʻohana i kāna mau hale kūʻai kaʻapona.
ʻO ka nele o ka protein i loko o ka meaʻai i kēlā me kēia lā, he hopena maikaʻi loaʻole ia i ke ola o kānaka, i kaʻai o ka meaʻai ma keʻano'ē aʻe, uaʻoi aku ka nui o ka mea i loaʻa i ka meaʻai, i ka wahine a me nā kāne e makemake ana eʻae i ka kaumaha.
Hāʻawi mākou i ka koho o kahiʻai meaʻaiʻehiku lā, kahi e hiki ai iāʻoe ke lilo 3 kilokani aʻoi aʻe paha i kēlā me kēia pule.
I ka lā 1
Pōʻakai:
- pipi kohua - 150 g;
- ka'ōmaʻomaʻo - 1 kapu;
- anae - 100 g.
ʻAina:
- i ka meli moa me ka paʻakai - 150 g.
- ʻeleʻeleʻeleʻele - 1 paʻi;
- Salame mai ka kāpena a me nā greens - 100 g.
Meaʻai:
- ka iʻa i kāpiliʻia - 150 g;
- maikaʻi i ka pīpī me ka'ōmaʻa uliuli - 100 g.
Lae 2
Pōʻakai:
- ka pipi kolo 150 g;
- nā kāloti hou - 100 g;
- 'ōmaʻomaʻo - 1 mug.
ʻAina:
- ka iʻa paʻakai - 200 g;
- banana - 1 piece;
- 'Oiʻona wai - 1 tbsp.
Meaʻai:
- ka iʻa paʻakai - 100 g;
- apple - 1 wahi;
- ʻeleʻeleʻeleʻele - 1 paʻi.
Lā 3
Pōʻakai:
- puaʻa kupa - 100 g;
- ka'ōmato hou - 1 pc.;
- 'ōmaʻomaʻo - 1 mug.
ʻAina:
- pīni kohua - 200 g;
- ia ka sākeke o nā'ōmato a me nā kukama - 200 g.
Meaʻai:
- kaʻiʻo puaʻa - 150 g;
- anae - 100 g.
Lā 4
Pōʻakai:
- kefir - 1 kiki;
- nā kuki - 2-3 pcs.
ʻAina:
- ka pipi moa - 150 g;
- salame me nā hua 'ai - 150 g.
Meaʻai:
- salame me nā meaʻai hou, me kaʻailaʻaila - 200 g.
Lā 5
Pōʻakai:
- kahiʻi liʻiliʻi momona - 100 g;
- ka'ōmaʻomaʻo - 1 mug.
ʻAina:
- ka iʻa paʻakai - 100 g;
- Buckwheat porridge me kaʻailaʻaila - 100 g.
Meaʻai:
- pua puana me ka kāloti - 100 g;
- nā'ōpiʻomaka'akoʻoki me nā mea kanu - 100 g.
I ka lā 6
Pōʻakai:
- waiū maoli - 1 aniani;
- 2-3 mau pi. nā kuki.
ʻAina:
- ka pipi kohua - 100 g;
- Kāmauʻia ka'ūmaki me kaʻailaʻaila - 100 g.
Meaʻai:
- ka iʻa i kāpiliʻia - 150 g;
- apple - 1 pc.
Ka lā 7
Pōʻakai:
- waiu maoli - 1 st.
- Kuki - 2 pcs.
ʻAina:
- ka pipi kohua - 100 g;
- huameʻa o nā hua liʻiliʻi - 100 g.
Meaʻai:
- ʻo nā mea kanu i hoʻomoʻaʻia ma ka'ōpū - 250 g;
- ʻeleʻeleʻeleʻele - 1 paʻi.
ʻO ka papahana meaʻai lapaau no ka pohō kaumaha
I ka hoʻohanaʻana i nā meaʻai o ke kanaka, ua lōʻihi kona lōʻihi, a laila palekana i ka pōloli a me keʻano o ka pōʻino. Ma mua o kou nohoʻana ma kahiʻai kīpila e makemake ana e lilo i ka kaumaha, ponoʻoe e hoʻomanaʻo i:
- ʻo ke kaʻina hana ākea e kōkua mau i ka loaʻaʻana o ka hopena wikiwiki aʻoi aku iʻoi aku ka hopena,ʻoiai,ʻo ka protein ka mea kūkulu hale no nāʻiʻo;
- ʻo ka hopena o kaʻaina ahiahi e hoʻomaloka iki i ka hopena o kaʻai pilikino, no laila maikaʻi eʻai i kekahi manawa i kēlā me kēia lā;
- noho ma kahi'āpana pāmua no ka pohō kaumahaʻaʻole iʻoi aku ka waiwai ma mua oʻelua pule aʻaʻoleʻoi aku ma mua oʻelua manawa i ka makahiki.
I ka hapanui o nā hihia, ua māʻona nā wahine i nele i ke kaumaha ma kaʻai meaʻai. Ua paniʻia nā pā i ka'ōpū e ka ikaika a hoʻopaʻa i nāʻiʻo, i loaʻa iā lākou ma o kēlāʻai a me ka hoʻolālāʻana. Ma muli o ke kūʻokoʻa kūʻokoʻa,ʻike ke kino i ka kaumaha kaumaha , aʻo nā kilos o ke kaumaha kaumaha e hele aku me kaʻole. ʻO ka poʻe makemake eʻike i ka hopena maikaʻi loa, ponoʻoe e hoʻokili pono i ka papa meaʻai.