Hiki i nāʻAmelika ke hoʻohana i kahi aʻo aʻo ma kaʻaiʻana i ka meaʻai me ka wikiwiki I kekahi mau lāhui a me nā moʻomeheu, hiki keʻai i kaʻai no nā hola. Noho nā kānaka ma kahi papaʻaina, hōʻuluʻuluʻia nāʻohana ākea a pau, a kamaʻilio, eʻai a inu i ka pō a hiki i ke ahiahi. I ka US, ponoʻole ia e hana. ʻO ka mīkiniʻaiʻehā he 11 mau minuke me kekahi mau hoʻomaha a me ka lunch no ka manawa heʻelua mau minuke.
Akā eʻai wikiwiki ana i kahi pilikia? E pono kākou? ʻO ka paneʻo "ʻae" a eia kekahi mau kumu eʻai aiʻoe me ka mālie.
1. Eʻono i kāu Meaʻai
ʻO kahi pōmaikaʻi maikaʻi loa no kaʻai malūʻana,ʻo ia ke ho'āʻo hou i kāuʻai. Ināʻoe e pālua i ka nui o ka manawa eʻai aiʻoe iāʻoe eʻai i kaʻai, eʻikeʻoe i nā mea hou, nā mea leʻaleʻa, a me nā hiʻona o ka meaʻai āu eʻai ai. ʻO kāu meaʻai e lilo i meaʻoi aʻe.
2. E hina i ke kaumaha
ʻOiai e hoʻomaha anaʻoe, eʻike pahaʻoe e aʻo anaʻoe e haʻalele i kaʻai koke. Hiki iāʻoe ke hoʻomaopopo ua pihaʻoe aʻaʻole ponoʻoe i kēlāʻai. Hōʻike ka hōʻike i ka "piha" he manaʻo maʻalahi ia e hoʻohui i ka manawa o nā manawa eʻai aiʻoe,ʻo ka manawa eʻai aiʻoe, keʻano o ka meaʻai ma ka pā, a me ka nui maoli o ka meaʻai āu eʻai ai. Noho mālie a hiki paha iāʻoe ke kaumaha me ka liʻiliʻi.
3. E koho i nā meaʻai maikaʻi
Keʻai mālieʻoe, hoʻopauʻoe i ka hoʻonuiʻana i kāu meaʻai. He maikaʻi kēia ma muli o kou mālama nuiʻana i kāu meaʻai,ʻo kaʻoi aku nō pahaʻoe i makemake i nā mea maoli, nā mea olakino .
Eia ke kumu:ʻO ka hapa nui o nā hale hana i hana i nā meaʻai e hoʻomākaukau maikaʻiʻia e nā meaʻenehana meaʻai eʻono i ka maikaʻi no nā mea muaʻekolu a meʻole. Ma hope o kēlā, hoʻomaka ka meaʻai eʻono i kaʻae a me kaʻoluʻoluʻole (ināʻaʻoleʻoe e manaʻo i kēia, e ho'āʻo eʻai i kahi inoa inoa inoa inoa no hoʻokahi minute). Ke noi neiʻoe eʻai i kahi kumu'ē aʻe a iʻole ka'ōlaʻiʻuala ma hope o nā māmā wale nō.
Ināʻoe e emi iho i lalo a hoʻomanaʻo i ka mimiki maikaʻi, eʻono loa i kēia mau mea i hanaʻia e ka mea maʻalahi (e ho'āʻo i ka'ōʻana i ka pīlaʻi 25 mau manawa ... he mea maikaʻi loa ia). ʻO nā meaʻai kūlohelohe, ma kekahiʻaoʻao, eʻoluʻolu e like me ke kānanaʻana iā lākou. Hoʻomakaʻia kahi huakuʻi me kahi kahe o ka wai, akā e noho maikaʻiʻo ia e like me ka maʻa. ʻO nā huani, nā nati, a me nā huaʻai heʻano like.
4. E hoʻonui i ke olakino
ʻO kaʻai e hiki ke lilo i ka hui kaiaulu. ʻO kaʻaiʻana he manawa ia e'ākoakoa ai nā kānaka a hoʻolimalima manawa. Ke pau kaʻai, hele nā mea likeʻole. Ma ka hoʻonuiʻana i ka manawa i kaʻahaʻaina, e hiki iāʻoe ke kamaʻilio pū me nā hoaaloha a me nāʻohana, e hoʻonui i ka pilina a me kaʻike hou.
5. Kū i mua o kou piha
Hiki i kou'ōpū e 20 mau minuke e hana i nā hormoni e haʻi i kou lolo ua pihaʻoe. ʻAʻole hoʻomaka kēia kaʻina a hiki i ka hoʻomakaʻana o kou'ōpū e holo. Ināʻoe e emi iho, hāʻawiʻoe iāʻoe iho i kahi manawa e noʻonoʻo ai. ʻO kēia ke hāʻawi aku iāʻoe i kahi kūpono maikaʻi loa e kū ai i mua o kou "loaʻa i nā meaʻai."
Bonus: Hoʻonui i kāu digestion
ʻO kaʻaiʻana me ka māmā e hāʻawi i kou'ōpū i ka manawa e hoʻomaka ai e hana i ka meaʻai. Ke hoʻounaʻoe i kahiʻai a pau i kou puʻu i 5 mau minuke, hiki iāʻoe ke loaʻa i ka maʻi'ōpū.
Ma kahi o ka 20 minuke eʻai i ka meaʻai likeʻole. ʻO kou'ōpū heʻoi aku ka maʻalahi o ka hana. ʻO kaʻaiʻana i ka mālie aʻoi aʻe paha ka hopena i kāu hanaʻana, e hoʻomaka ana i ka'ōpū o ke poʻo i ka hanuʻai.
Puna:
ʻO Brian Wansink. ʻAiʻole kaʻai: No ke aha mākou iʻai nui ai