Eʻai i kēia mau meaʻai no ka paʻiʻana i ke kīhou hou
Inā paha no nā lā hoʻomana a iʻole kahi papa hana maʻalahi, i kekahi manawa ua maʻa kā mākou mau meaʻai e hoʻohana i kahi hana hou e hoʻi mai ai ma ke ala. ʻO ia ka manawa e huli ai nā kānaka i kahiʻaiʻaina a hoʻomaʻemaʻe paha. No kekahi, paha paha e pili ana i ke kāpiliʻana i ke kō i hoʻopukaʻia,ʻoiai e makemake paha kekahi eʻokiʻoki i ka meaʻai a me nā mea holoholona'ē aʻe, meaʻona, aiʻole 3 pm mau meaʻai'ā.
ʻAʻole makemakeʻoe i kahi wai e hoʻomaʻemaʻe. ʻO ka nānāʻana i nā kīhāʻau home-i kīhāʻia me nā huaʻai, nā hua, nā lean pīmai, nā kīʻaha pihaʻole, a me nā momona maikaʻi e like me ka avocados, kaʻoliva, a me nā nūkeke e hiki iāʻoe ke hoʻi ma ke ala pololei, a ke manaʻo nei e hoʻomau i kēia mau mea ola kāu hana maʻamau.
No ke kōkuaʻana i ka hoʻomanaʻoʻana i kāuʻaiʻana a me kou hoʻiʻana i ka papahana, e noʻonoʻo e pili i nā meaʻai o kaʻai maʻamau i kāuʻai.
ʻO nā meaʻai
ʻO nā huaʻona he mea waiwai i nāʻano o nā mea kanu (nā mea kanu o nā mea maoli) e nānāʻia ana no ko lākou pono e hoʻoponopono i nā homoni, hoʻonāukiuki i ka pūnaewele hoʻoponopono, a pale i kaʻeha i nā pūnaewele o ko mākou kino.
ʻO ke kūlana maikaʻi o ke koʻokoʻo,ʻo ia ka hoʻokomoʻana i nā huaʻai i ka nui o nā meaʻai, e hoʻopiha i ka hapalua o kēlā me kēia pā me nāʻanoʻono likeʻole.
ʻO nā huaʻai i manaʻoʻia e maikaʻi loa no kaʻawaʻawa o ka ate me nā'ālika, ke kāleka, nā beets, nā artichokes, a me nā hua'ōpiopio e like me ka broccoli, ka puaʻapelu, ka kāpelu,ʻo nā'ōkākā, Kale, a me nā hua'ōlelo o Brussels.
ʻO nā meaʻai'ē aʻe eʻai e like me nā pīpī, kāloti, celery, kukama, endives, jicama, kohlrabi, laks, letus, okra, parsnips, radishes, rutabaga, peas, he spinach, , zucchini, a me nā meaʻai hua iʻa me ka arame, ka dulse, ka hijiki, ka kelp, ka nori, a me ka wahine.
Hua
E like me nā hua'alaina, loaʻa nā huaʻai i nā mea lāʻau e hiki ai ke hoʻolako i nā pono maikaʻi. ʻEhiku no nāʻelima a hiki i ka 10 mau huaʻaina a me nā mea ulu i kēlā me kēia lā.
E koho i nā huaʻokoʻa (nā mea hou a i'okikena), e like me nā'ōleʻa, nā'āpana, nā huakile, nā huakile, nā hua waina, nā fiku, nā hua waina, ka guava, ke kiwi, lemon, lime, loganberries, mango, melon, nectarines, oranges, papaya , pīkī, pears, pineapple, plums, pomegranate, nā lālā, nā hualemō, nā kīpona, nā pā, a me ke kanani.
ʻO nā kīʻaha piha a me nā kāpili
ʻO kēlā me kēia kanaka i kā lākou mau hele hele i ka hale (ʻo ia hoʻi ka paʻi a me ka berena), akā he manawa maikaʻi kēia e ho'āʻo ai a ho'āʻo i nā kumu'ē aʻe o nā'ōpū piha a me nā pūhaka nunui, e like me:
- Kahiki
- Quinoa
- Pale
- Buckwheat
- ʻO Farro
- Freekeh
- Millet
- Amaranth
- Māla lahi
- ʻO ke kī
- ʻo Tapioca
- Hoʻoponopono
- ʻOhi
- ʻO ka'ōmaʻomaʻo Winter
- Pālaʻi
Hoʻomaopopoʻia nā'āpanaʻoʻoleʻaʻole, akā e ho'āʻo i nā mea i hanaʻia mai nā mea i luna,ʻo ia hoʻi ka pastaʻalani, ka buckwheat soba noodles, nā mea kelehe, nā kelp noodles , nā mung bean noodles, nā noodles karataki , nā mea laiki, quinoa flakes, gluten free bread, laiki raiki.
ʻOhi a me nā Legumes
ʻO nā pīni a me nā lemu ke kiʻekiʻe i ka fiber, protein, a me ka hao. ʻAʻole lākou i emi ma mua o ka pilikino holoholona. E ho'āʻo:
- E'ōniu i ka pua a me ka'ōmaʻomaʻo
- Lentils (ʻulaʻula,ʻeleʻele,'ōmaʻomaʻo, melemele, French, du Puy)
- Nā pīni a me nā lemu'ē aʻe, e like me adzuki, cannellini, chickpeas,ʻeleʻele,ʻeleʻeleʻeleʻele,'ekepeke, a me lima.
Ka momona
I loko o kahi hoʻomaʻemaʻe, e nānā i nā momona mai nā meaʻai e like me ka avocado, nā huapalapalaʻokoʻa a me nāʻanoʻano, ka niu, a me ka nut a me ka waiūpaʻa pipi:
- ʻAmona
- Brazil nut
- Kāpena
- Chia
- Hazelnut
- Hemp nā kumulāʻau, nā nīni hemp, nā manawa hemp
- ʻO Nalu Nalu
- Pecan
- Pine Pine
- Pistachio
- Paʻa
- Nā mea kanu Sesame
- ʻO nā hua'ōleʻa
- Nāʻanoʻano Flax
- ʻO Poppy Seeds
- ʻO Walnuts
- Coconut
- Nut a me nā pipi pēpē, e like me ka meaʻai, ka wai'alemona, ka pīpī pipi
Inā 'oe e kuke me kaʻaila, e ho'āʻo e hoʻohana i kaʻilikai kiʻekiʻe, nā'aleʻa a pa'ūʻoleʻia, e like me:
- ʻO ka hinuʻaila
- Hemp oil
- Huiʻaila
- ʻAmonaʻona
- ʻO kaʻaila'avoka
- ʻO ka hinu
- ʻO kaʻaila manu
- ʻO kaʻailaʻala
- ʻO kaʻaila paʻakai
- 'Alaʻula, sesame, a me nā hui hua'ōmaʻa i nā palena liʻiliʻi.
Nā Kōkua Lapaʻau Lapaʻau a me Dairy
ʻOiaiʻo ka hoʻomaʻemaʻe pinepine e'ōlelo pinepineʻoe e hoʻokahe iki i kahi meaʻai no kekahi manawa,ʻo kekahi poʻe e komo pū me ka yogurt a me ka kefir.
Ma mua o ka waiū, e noʻonoʻo e ho'āʻo nei i kekahi o kēia mau "milks".
- ʻO ka waiū no ka waiu momonaʻole, e like me ka almond a me ka waiū
- Hempʻano waiū
- ʻAla liʻiliʻi
- ʻO ka waiuʻaka
- Ka waiū
Nā mea inu
Ma keʻano laulā, he mea maikaʻi e hoʻohana i kou make wai e alakaʻi ai i ka nui o kou inuʻana,ʻoiaiʻo kekahi poʻe ke kuleana e hiki ai iā lākou ke inu aʻoi aʻe paha.
Hiki iāʻoe ke hoʻoholo i kaʻahaʻana o kāuʻaha inu a me ka kole, eʻai ana i ka lau nahele, keʻokeʻo, a keʻokeʻo paha. Eia kekahi mau koho inu:
- ʻO ka wai i hoʻokauʻia (i kapaʻia kekahi manawa " wai wai o ka wai ")
- ʻO nā "milks" e kanuʻia ma ka ulu e like me ka waiū laiki, ka waiu almond, ka waiū hemp.
- ʻO ka wai kai
- ʻO ka wai Lemon
- ʻO nā lāʻau'alaʻau, e like me ka'anakalo, ka kinamona tii, ke kauʻaina
- ʻO ke kēni kapu , ke keʻokeʻo
- Kombucha (ua hoʻolālāʻia)
- ʻO ka wai i hoʻohālikeʻoleʻia mai nā huaʻai a me nā huaʻai
- ʻO ke kolako a me ka wai o ka wai
- ʻO nā mea inu a mea laleʻa paha me nā meaʻai
Ināʻaʻole hiki iāʻoe ke haʻalele i ke kīʻaha kapu o kāu kakahiaka, e ho'āʻo e hoʻokaʻulua i kaʻeonoʻewalu 8 o'anea (a hōʻalo i kahi meaʻalaʻoluʻolu).
ʻO Condiments
ʻO nā lālā hou me nā lāʻau maloʻo a me nā meaʻala hiki ke hana i ka meaʻono'ē aʻe, me ka ukuʻole i ke kō a me ka paʻakai. E kanu i kekahi mau mea kanu hou e like me Basil, Chives, Cilantro, Dill, Mint, Oregano, Paʻi Palani, Rosemary, Sage, Tatragon, a me koume.
ʻO nā kīlapa hiki iāʻoe ke kuke me ke komo pūpū, anise, caraway huaʻoki, cardamom, nā hua lola, nā kinamona, nā cloves, coriander, kumini, nutmeg, saffron, tamarind, a turmeric paha.
Hiki keʻimi hou i ka meaʻai i ka meaʻai. Eia kekahi mau mea hoʻolaʻa'ē aʻe a me nā mea hana e noʻonoʻo ai:
- ʻO ka waina (e like hoʻi me ka apple cider winika, balsamic, ka niu, kaʻulaʻula, ka waina keʻokeʻo, ka waina wīne)
- ʻO ka mīpala paʻakona a me ka pahū paʻi
- ʻO Coconut amino acids
- Ka meaʻai iʻa
- Nama shoyu
- ʻO ka palaoa hūnā
- Miso
- ʻO Olive
- Nā Lemons a me nā lime
- Cacao lūlū a me ka niu
- ʻO Carobʻepa
- ʻO ka paʻakai kai
- ʻO ka pua
- ʻO ka momona-free tamari
ʻOi a me nā meaʻono
ʻO ke kaliʻana i ka hoʻohana nuiʻana o nā lelo a me ka wai mai nā punawai a pau, e lōʻihi loa ana. Ināʻoe e hoʻohana i kahi meaʻala, koho i nā kumu kūlohelohe e like me kēia:
- Pākī laiki
- 'Oiuki kala
- Nā hua liʻiliʻi, liʻiliʻi
- ʻO Monk hua
- ʻO Stevia
- ʻO ka mākeke syrup
- ʻO Honey
- ʻO Blackstrap molasses
- 100% ka hua hua
No ka'aʻaʻaina, koho i nā mea a pau, nā hua hou a ho'āʻo paha i nā mea'aneto a me nā puddings i hanaʻia me ka waiu waiu (aiʻole yogurt) a me nā hua.
Ka PuniʻAi
Heʻokoʻa nā meaʻai maʻamau i ka nīnau o ke komoʻana i nā meaʻai holoholona. Ināʻoe eʻai ia mea, e noʻonoʻo i nā koho i lalo:
- ʻOihana turkey
- ʻO ka moa o kaʻohu, kahi maikaʻi loa
- Māhi iʻa, nā waiʻeleʻele, e like me ka iʻa Alaska
- Nā anchovies, sardines
- Keiki hipa
- ʻO nā mea hihiu, e like me ka bison, ka pali, ka'ōpala, ka mea hihiu, ka buffalo, ka ostrich
ʻO kahi hua'ōlelo mai
ʻAʻole ia e pili ana i ka hoʻoneleʻana iāʻoe iho, e hoʻomau i kaʻai, aiʻole e hele ana i kahi waiʻawaʻawa nui. ʻO ka pahuhopu nui loaʻo ia e hana i kēia mau mea olaola maikaʻi a me nā meaʻai i keʻano o kāu hana maʻamau, a me ka hoʻololiʻana i ka nohona maikaʻi o ka nohoʻana ma hope o ka pauʻana o kaʻai o ka detox.
E hoʻohana me he manawa e hoʻokolohua ai i nā mea hou a me nāʻano kuke. Hiki iāʻoe keʻike, e like paha,ʻaʻole iʻoi aku ka paʻakikī o ka'āpana spaghetti i ka hoʻomākaukauʻana ma mua o ka paʻi keʻokeʻo,ʻo ka'alapalapa iʻalaniʻia he mea momona ia e hoʻolimalimaʻia me nā mea kanu a me ka paʻakai moana, aiʻole he mau meaʻono e like me ka almond a macadamia nut.
> Kālā:
> Ke Kauwela. 2005. Nānā Kūmole no ka Energy, Carbohydrate, Fiber, Fat, Acne Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: Ke Kulanui o nā Kula Aupuni. hana: https: //doi.org/10.17226/10490.
> US Department of Agriculture, Ke Keʻena HanaʻImi Waiwai, NānāʻIke HanaʻImi. Nā USD N National Material Database no ke Kūlana Kūlana, Release 28. https://ndb.nal.usda.gov/ndb/nutrients/index.
> Ka hoʻopaʻi:ʻO kaʻike i kēia pūnaewele ka mea no nā hoʻonaʻauao wale nō aʻaʻole ia he pani no ka'ōlelo aʻo, diagnostics or treatment by a physician licensed. ʻAʻole i manaʻoʻia e uhi i nā mea palekana a pau, nā hana maʻamau, nā kūlana a iʻole nā hopena pilikia. Ponoʻoe eʻimi i ke kauka pololei no nā nīnau olakino a nīnau i kāu kauka ma mua o ka hoʻohanaʻana i kekahi lāʻau lapaʻau'ē aʻe a iʻole e hoʻololi paha i kāu kamepiula.