Ua hele mākou a pau i piha i ke kīʻaha piha i nā greens, i nā kuʻuna kuʻuna, a me ka maopopoʻole. E pono kākou eʻai i nā meaʻono, aʻo ka meli he ala maikaʻi loa ia e hōʻiliʻili ai i nā lau lau a me nā meaʻai ola'ē aʻe i kā mākouʻai. Akā i kēlā manawa pinepine i kēlā poʻe hōʻeha, ua hoʻopauʻia nā mīkini kahiko ma kā mākou mau papa a laila e noho i loko o nā pīkī a mākou wale nō e make i ka make lōʻihi.
No laila, pehea e hiki ai iā mākou ke hoʻohui i kekahi pizzazz i ko mākou mau palama a hoʻokipa i kā mākou mau keiki no hoʻi? ʻO ke kī keʻano likeʻole. Ua lohe mākou i kekahi manawa ua lilo ko mākou mau moa i ka hapa nui aku i ka calorie o ka pāʻani ke hoʻopau mākou i nā kiʻi nui. No laila, hopu i ka penikala a hoʻomaka i kahi papa inoa o kāu punahele punahele. E hele ana mākou e kamaʻilio e pili ana i kekahi mau meaʻai e kāpae i kā mākou mau salama me ka meaʻai ma mua o ka calories momona.
Leafy Greens
ʻO ka mua, ke kumu o kā mākou mau salam. ʻO kahi o nā ala maikaʻi e hoʻohui ai i ka meaʻai i kāu mau palaoa,ʻo ia ka hoʻomakaʻana me ka lau'ōmaʻomaʻo e like me ke kumu o kāu saladi. ʻO ka leka i ka hau hau e like me ka nui o nā huaora i loko o ia mea e like me ka hau i kou wai. No laila, e nānā i kaʻaʻahuʻeleʻele,ʻeleʻele'ōmaʻomaʻo piha i nā huaora (A, C, a me Kū ma mua) me nā antioxidants a me nāʻano pono'ī (ponoʻole nā meaʻai e ponoʻole ai i ke kino, akā loaʻa nā pono maikaʻi maikaʻi).
Eia nāʻanuʻu paeʻelima iʻoi aku e hoʻonui i kāu mau meli:
- Pākē
- Kale
- Romanine lettuce
- ʻO'Arugula
- Nā pīpī pēpē
ʻO ka palaoa nui
ʻAʻoleʻoe e noʻonoʻo pinepine i nā kīpala i nā meli, akāʻo ka hōʻiliʻiliʻana i kēia mau kīpala i kāpalaʻia e hiki ke lawe i ka nui o ka meaʻai (ʻo ka fiber a me nā hua B) i loko o kāu saladi ma ka hoʻonuiʻana i nāʻanoʻano a me nāʻano nui.
ʻO kēia mau meaʻelima e hiki mai ana he mau lālā ia,ʻo nā hōʻailona olakino i kou mau lau.
- Quinoa
- Pākī laiki
- ʻO Bulgur
- Pale
- ʻO Farro
Paʻa Punch
Mai hoʻonoho i kāu salakeke ma kaʻaoʻao; e lilo ia i mea nui! ʻO ka hoʻohuiʻana i kahi punae kōkua lean i kāu huamela he ala maikaʻi loa ia e lawe i kēiaʻaoʻaoʻaoʻao i waenakonu o ka pā. ʻO kēia mau punaehu punaʻo e hōʻoiaʻiʻo i kāu huamata.
- Salmon
- ʻOhi (puhiʻia a paniʻia paha, ua maikaʻi)
- Pākī
- Kūmau i nā hua
- ʻO ka peina
- ʻAmona (paʻipaʻi, pīpī, a'ōpala paha)
- ʻO nā hua'ōleʻa
- Pōniʻeleʻele
ʻO Veggie Pākahi
ʻAʻole anei i ka helu o kaʻaiʻana i ka sālemona e hoʻonui i loko o kaʻoihana hou ?! No laila mālama i ka heleʻana. ʻO nā mea i hiki ai i nā mea momona'ē aʻe he mau loa loa ia, akā eia nā mau manaʻo'ē aʻe i komo i ka meaʻai. ʻAla aiʻole i kāluaʻia,ʻaiʻia, aiʻole i kāheleʻia, e paʻa ana kēia mau momona i ka meaʻai a me ka meaʻai.
- ʻO'Avocados
- Pākē
- ʻOhi
- ʻO kaʻuala
- Kupikoli
- ʻAlaʻAla
- Kūkopo
- ʻO nā kāleka Rainbow
- Nā pepa Bell
- 'Ahiha
- ʻO Olive
- Pāpaʻi
Nā hua hua
Mai hoʻopoina i ka hua! ʻO ka huaʻaina he hōʻailona maikaʻi loa i kahi saladila maikaʻi. I kekahi manawa hoʻohuiʻia ka hua e like me kahi hui likeʻole, akā, he mea maikaʻi loa ia e hoʻolako ai i nāʻano likeʻole a me ka meaʻai.
- Kuhi
- Apples
- Nā Pears
- ʻO nā kiʻi pāʻani
- Berries
- Nā hua hua maloʻo (nā pupuhi, nā waina, nā mango)
A pehea e pili ana i kaʻaʻahu ?
Nui nā koho maikaʻi i laila. Mai ka hua o nā huaʻalima i mea kanu i kaʻaila momona o kaʻaila a me ka vīneka, hikiʻole ka hopena e like me ka hua salakeke. E mālama wale i ka hoʻohanaʻana i ka hoʻohaʻahaʻa. Eia kekahi,ʻo ka lawelaweʻana i ka pāpale ma kaʻaoʻao e hiki ai iāʻoe ke hoʻonui i ka mana o nā hopena o kēlā me kēia pā.
E nānā kā mākou
- E hoʻomaka me kekahi mau'ōpū'ōmaʻomaʻo
- Hoʻohui i kekahi mau'āpana no nāʻano likeʻole
- ʻO ka pāʻina ma ka pūmua
- Hoʻopili i nā māmā
- A i ka hope akā,ʻaʻole iʻoi loa, e pau me kekahi hua!
No laila, e koho i kekahi o kāu mau mea punahele ma ka papa inoa a e hoʻokahe i nā wai kukuna! Mahalo kou palale iāʻoe a pēlā nō kāu mau keiki!