ʻO nā meaʻai kai: Healthy, Hydrating, and Easy

Hiki iāʻoe ke hōʻoluʻolu i ka wela

Uaʻike mākou a pau i ka wela o ke kauwela, no ka poʻe e noho ana ma ka hema a me ka wao nahele. He mea nui e noho hoʻomaluʻia i ka mahana o nā mahana, a heʻoluʻolu kekahi mau ala maikaʻi eʻoluʻolu ai i ka kauwela a hoʻomaha i ka manawa hoʻokahi.

Nā Hoʻolaha Hoʻohaʻahaʻa

He aha nā mea e pono ai i ko mākou mau kino e noho hoʻomaluʻia ? Eia nā'ōlelo ma hope nei me ka nui o ka wai e loaʻa iā mākou mai nā mea inu a me nā meaʻai.

ʻO ka mea maʻamau, loaʻa ka hapa nui o ka poʻe i ka 80 pakeneka o ka wai mai ka inu a 20% mai nā meaʻai a lākou eʻai ai.

• Pono nā kamaliʻi ma kahi oʻelima a me ka hapaʻaila o ke kai i kēlā lā i kēia lā

• ʻO nā keiki iʻewalu mau mea e pono ai iʻehiku mau kīʻaha

• Pono nā keiki'ōpio ma kahi oʻeiwa mau kapu

• Pono nā keiki keiki'ōpiopio i 11 mau kīʻaha

• ʻO nā kaikamahine'ōpiopio a kokoke i 10 mau kīʻaha

• Pono nā mākua i 11 mau kapu

No laila,ʻo ka kohoʻana i nā meaʻai kiʻekiʻe i loko o nā mea wai e hiki ke kōkua iā mākou e hoʻomau i ka hoʻomaʻemaʻeʻia i ka wā e hana ana mākou e hoʻopau i ka wai i loko o nā mea inu.

ʻO ka nānāʻana i nā mea hoʻonā haʻahaʻa loloa-nui ka wai-ʻo ia ke ala maikaʻi e noho ai i ka olakino a me ka hoʻomaʻemaʻeʻia. ʻO nā meaʻai waiwai momona, e like me ka waiū, he mau koho maikaʻi hoʻi. E hoʻokaʻawale i nā mea inu meaʻai, e like me nā mea inu a me nā meaʻai. ʻO nā wai inu 100% wai wai kahi kahi, akāʻo ka nānāʻana i nā hua a me nā huaʻai a pau he maikaʻi.

Nā Mea Hana Haumā

ʻO ka hoʻonuiʻana i kāu hydration e hiki ke maʻalahi me ka kohoʻana i nā hua a me nā mea kanu. Uaʻike aneiʻoe i ka nui o nā huaʻai a me nā mea kanu he 80 ka mua i luna o ka 90 mau wai wai?

Nā Manuahi Manuahi

He mea maʻalahi keʻike e hiki i kā mākou mau huaʻai a me nā huaʻai momona i ka pīpī manuahi!

No laila e hoʻopiha ana i kā mākou mau papa i kēia mau kohoʻai kūponoʻole i ka hoʻohuiʻana i nā huaora a me nā mineral pono wale nō, akā ke kauʻia nei mākou i ka manawa like.

No nā'ākeke'āpē, holoi a ma mua o ka hāʻawiʻana i nā lawelawe a kēlā me kēia. E mālama iā lākou i kahi hiki ke maʻalahi no nā māmā wikiwiki, a me ka maikaʻi iʻoi aku ka maikaʻi.

A pehea hoʻi e pili ana i ka hoʻohuiʻana i kekahi o kēia mau hua a me nā mea kanu i ka wai no ka wai nuiʻole o ka wai ? ʻAʻole pau ka huiʻana! Eia nā manaʻo maikaʻi loa:

• Kukana, lemon, a mint

• ʻO nā lālā a me nā mīkeke

• ʻO nā alana a me nā blueberries

• ʻO nā huakeke, nā lemona, a me nā blueberries

• Nā kūkona, nā huaʻani, a me ka kiwi

E hoʻopili wale i ka wai a hāʻawi iā lākou i manawa e hoʻomaha ai a hoʻohuiʻia nā'ōmole. He ala maikaʻi kēia e hoʻonui i ka hauʻoli nui i ka wai māmā! He mea maʻalahi ka loaʻa a hoʻomaha i ka wā eʻoluʻolu ai kēia maikaʻi!

Aia kekahi mau manaʻo nui'ē aʻe no ka maʻalahi, ke olakino, a me ka mālamaʻana i nā meaʻai no ke kauwela:

• Nā Mulu Hulu: He nui nā mea kanu e like me ke kumu a he kiʻekiʻe i loko o nā mea wai. E ho'āʻo i kahi pālapala style style gazpacho.

• Nā hua huaʻona: ʻAʻole nui ke kōkē i kāpiliʻia i nā popsicles ma ke kālepa a iʻole hiki iāʻoe ke hana i kāu iho! Makemake nā keiki i ka noʻonoʻo me ko lākou hui pūnaewele a hauʻoli i kaʻaiʻana i kā lākou mau mea ola.

• Nā palemia hoʻonaʻauao: E hui pū me nā huaʻala a me nā mea ulu like a hiki iāʻoe ke hana i nā meaʻono a pāʻina maikaʻi. E hoʻohana i kekahi o nā meaʻenehana o ka wai kiʻekiʻe a me nā momona e hōʻailona i kaʻoihana hou aʻe.

Nui nāʻano olakino, a maʻalahi e noho ai i ka hoʻomaʻamaʻaʻia i kēia kauwela! Eʻike i nā mea e hana maikaʻi loa ai no kouʻohana a hauʻoli hoʻi!

_Puna

_{Nā Kūlana Kūʻaiʻo Bowes & Church's, 1994}