1 - Hōʻoia i ka Daily Servings e ka makahiki
He meaʻai ka meaʻai a he haʻahaʻa i loko o nā calories i mea e mālama i kahi hapa nui o kaʻai i nā makahiki. Ua waiwai lākou i ka fiber, he nui nā huaora a me nā alumina, aʻo nā puaʻaʻeleʻele i loko o nā phytochemicals hiki ke loaʻa he mau pono maikaʻi'ē aʻe.
Akā,ʻo ka hapa nui o nā kānakaʻaʻole lākou eʻai i nā hua liʻiliʻi. E hoʻohana i kēia kulekele eʻike i ka nui o nā kīʻaha huaʻai aʻoukou a me nāʻohana o kaʻohana e pono ai eʻai i kēlā lā i kēia lā.
2 - Nā keiki: 1ʻOi i kēlā lā
ʻO nā kamaliʻi mai ka makahikiʻelua aʻekolu paha eʻai i hoʻokahi kīʻaha huaʻai i kēlā me kēia lā. Hoʻolahalaha hoʻokahi kīʻaha i ka lā a pau,ʻaʻole hoʻokahi kīʻaha ma kēlā me kēiaʻai; ʻO kahi mea mālama no kahi keiki heʻelua wale nō a meʻekolu punetini. Laweʻo ia i kahi o 16 punetēpē e like me hoʻokahi kīʻaha.
ʻO nā mea kanu i hoʻomoʻa maikaʻiʻia no nā'ōpiopio ma muli o nā keiki i kēia mau makahiki,ʻaʻole lākou e hānai mau i kā lākou meaʻai pono i nā huaʻai momona paha e hōʻike i kahi pōʻino. ʻOiʻia ka'ōpala, kaʻaila a me nā hua maloʻo momona ma mua o nā mea kanu i hoʻopiʻiʻia, a he nui aku nā calorie mai ka momona.
3 - Nā keiki: 1 i ka 1 1/2 Cup i kēlā me kēia lā
ʻO nā keikikāne a me nā kaikamāhine mai nā makahikiʻehā a hiki i kaʻewalu, eʻai i 1 1/2ʻaila o kēlā me kēia lā. ʻO kahi e lawelawe ana no kahi keiki liʻiliʻi heʻekolu aʻehā wale pāha wale wale nō.
ʻO nā makahiki i piha i ka makahiki heʻumikūmāiwa a me kaʻumikumamākolu eʻai iʻelua mau huaʻai i kēlā lā i kēia lā aʻo nā keiki o ka'ōpiopio hoʻokahi eʻai i 2 2/2 kapu i kēlā lā i kēia lā. Hiki i nā keiki e hana a loaʻa i 30 mau minuke o ka hoʻonaʻauao i kēlā me kēia lā ke pono hou aku.
Hiki i nā keiki keʻai i ka hui pūʻana o nā mea kanu'alaʻula a me kaʻohi. ʻO nā mea kanu, kaʻaila a me nā lau momona iʻoi aku ka maikaʻi ma mua o nā mea kanu i'ōlehu, iʻoi aku ka nui i nā calories.
4 - Nīnau kekona: 2 1/2 i 3 mau kī i kēlā me kēia lā
ʻO nā kaikamāhine'ōpio mai ka 14 a hiki i ka 18 mau makahiki eʻai i nāʻainaʻelua i ka hapalua i kēlā me kēia lā. Eʻai nā keiki kāne'ōpiopio iʻekolu mau huaʻai i kēlā lā i kēia lā. ʻO nā'ōpiopio e hana nei a loaʻa i 30 mau minuke o ka hoʻonaʻauao i kēlā me kēia lā ke pono hou aku.
Pono nā'ōpiopio eʻai i ka hui pūʻana o nā mea kanu'alaʻula a me ka mea kanu. ʻOiʻia ka'ōpala, kaʻaila a me nā hua maloʻo momona ma mua o nā mea kanu i hoʻopiʻiʻia, a he nui aku nā calorie mai ka momona.
5 - Nā mākua: 2 1/2 i 3 mau kī i kēlā me kēia lā
ʻO ka hapanui o nā kāne mai ka makahiki 19 a hiki i 50 eʻai iʻekolu mau hua iʻa i kēlā lā i kēia lā. ʻO nā kāne i piha i ke 50 o ka makahiki he mau mea wale nō paha e makemake ai iʻelua 2/2 ago. ʻO nā kāne i loaʻa i 30 mau minuke o ka hoʻonaʻauao i kēlā me kēia lā, pono paha lākou i nā meaʻai.
ʻO nā wāhine mai ka makahiki 19 a hiki i ka 50 e pono e pili ana iʻelua 2/2 ago i kēlā me kēia lā,ʻo nā wāhine ma kahi o 50 mau makahiki e pili ana iʻelua mau kīʻaha. E like me nā kāne, pono i nā wāhine keʻoihana i kēlā me kēia lā ke pono aku.
6 - He aha nā helu e like me ka'ōʻai?
No ka nui o nā meaʻai , hoʻokahi kīʻaha like me ka uku e hoʻopiha i hoʻokahi kīʻaha kīʻaha hoʻokahi. Akā,ʻo ka lawelaweʻana i nā'ōmaʻomaʻu lau e like me ka'ōniwi a me ka leka iʻelua kīʻaha, a heʻewaluʻewalu o ka mea kanu aiʻole ka wai'ōmato i heluʻia e like me ke kī hoʻokahi.
Akā, pehea ināʻaʻoleʻoe e lawe i ke kīʻaha kīʻaha aiʻole ke kīʻaha kīʻaha paha? Eia kekahi mau manaʻo hoʻoholo:
- ʻElua kāloti pili
- ʻElima aiʻoleʻeono puaʻa broccoli
- Hoʻokahi puna nui
- Hoʻokahiʻohe nui
- Hoʻokahi pua nui o ka palaoa
- Hoʻokahi kaʻina hoʻomaʻamaʻa
- Hoʻolahalaha nui hoʻokahi
Puna:
ʻO'Alahui Hui PūʻIaʻoʻAmelika Hui PūʻIa, MyPlate. "ʻO nā mea a pau e pili ana i ka Hui Laina."