ʻO nā papa hana mana he ala maʻalahi ka mālamaʻana i kāu mauʻoihana lawelawe a lilo i ke kaumaha i ka wikiwiki. Hiki iāʻoe ke kūʻai i nā papa hana mana ma nā hale kūʻai a me nā pūnaewele, akā hiki iāʻoe ke hana i kāu iho. E hoʻohana i kēia kulekele e hoʻomaopopo i keʻano o ka hoʻohanaʻana i ka papahana papa maʻalahi e hana ai i nā meaʻai maikaʻi, eʻai maikaʻi aʻe a hiki i kāu pahuhopu paʻakikī kaumaha.
Nā Paʻa Mana Mana no ka Likina Lō
Inā e ho'āʻo anaʻoe e lilo i ka kaumaha, ponoʻoe e maʻa i nā papa hana mana.
Mālama ka meaʻai i ka meaʻai ahiahi iāʻoe eʻai i nā māhele maikaʻi o ka protein pīni, nā mea kanu, ka lāʻauʻala, ka meaʻai, a me ka meaʻai. Mākua nā papa iāʻoe e hana i nā koho maikaʻi loa e pili ana i ka mea eʻai a me ka nui o kaʻaiʻana i hiki iāʻoe ke kūkulu i kahi meaʻai maikaʻi no ke kino maikaʻi .
Aia kekahi mauʻano likeʻole o nā papa hana no ka pohō kaumaha. Hiki iāʻoe ke hoʻohana wale i nā papaʻaina liʻiliʻi e aʻo i ka pehea eʻai ai i ka manawa iki. Hiki i nā pale saladi aiʻole 9 mauʻoki āpau ke kōkua i ka mālamaʻana i nā'āpana . ʻOi aku ka nui o kāuʻai i ka wā e waihoʻia ai i ka lole liʻiliʻi. ʻOiai ua lilo i mau pālahalaha he 10-a me 11-hapa, hiki iā lākou ke kōkua i kaʻaiʻana, e like me ka noiʻi a Dr. Brian Wansink , nāna e aʻo i nā kumu o kaʻaiʻana.
No nā mea make he nui,ʻo ka hoʻohanaʻana i kahi pāʻani liʻiliʻi,ʻo ia ka papa muaʻoi loa o ka māhele. Akā aia kekahi mauʻano'ē aʻe e hoʻohana ai i nā papa hana mana ma kou home.
Nā Pale Mana Mana
ʻO kekahi mau mea make eʻoi aku ka makemake e kūʻai i nā papa hana mana i hoʻonohonoho ponoʻia e kāpae i ka kaumaha.
Aia kēia mau papa i kahi hoʻonani a kiʻi paha ma luna o kaʻaʻai ahiahi e alakaʻi iāʻoe e lawelawe iāʻoe iho i ka'āpana pono o kaʻiʻo, nā huaʻakai, a me nāʻaoʻao o ka māka.
Eʻikeʻoe i ka nui o kēia mau papa no ke kūʻai aku ma ka pūnaewele. Hanaʻia nāʻano like me nā'āpana kūʻokoʻa i nā papa piha piha i hiki iāʻoe ke hoʻohana no ka hoʻomaikaʻiʻana i kāu mau meaʻai.
E loaʻa ana iāʻoe ka meʻa E hoʻonui i nā'āpana o ka mea e hiki ai ke hoʻohana me kāu mau papa.
ʻO kekahi o kaʻu mau punahele punaheleʻoi loa o ka hili. Hāʻawiʻia ka loleʻoluʻolu nani i nāʻano likeʻole e hiki ai ke koho i nā makemake pilikino. Akāʻaʻole kekahi o nā mea e like me "foodware." makana pū ka livliga i nā puna spoins maikaʻi, nā kīla a me nā kīʻaha waina e kōkua iāʻoe e ninini wale i kahi lawelawe o kāu meaʻona lama loa .
Hiki iāʻoe ke kūʻai aku i nā kiko kiko piha piha e kōkua iāʻoe e mālama i nā meaʻai maikaʻi i ka wā e hele anaʻoe. Hoʻokumuʻia ka Bentology e ka Poʻalino PaleʻAno-Loss i loko o keʻano o nā leʻaleʻa leʻaleʻa. Hiki i kēlā me kēia pahu i nā waihona kikowaena'ē aʻe no kāu mau protein, kānana, huaʻai, nā momona a me nā mea momona maikaʻi eʻike aiʻoe eʻai anaʻoe i ka nui pono. Hiki nō iāʻoe ke kūʻai aku i nā kuki me nāʻeke hānai, nā'ōpala a me nā lima lima i hoʻokuʻuʻia i mea e noho ai kāu meaʻai i ke ana wela kūpono.
E hana i kāu mau papa hana mana
Inā makemakeʻoleʻoe e hoʻolilo i ke kālā ma nā papa hou no kāuʻaiʻana, hiki iāʻoe ke hoʻohana i nā māhele mana e like me nā papa āu i loaʻa. ʻO ka mea wale nō e pono aiʻoe e hoʻohana i kekahiʻano hana haʻuki a manaʻo i kāuʻai i māheleʻia i nā māhele.
Ma ka haʻihaʻiʻana i kāu pila ma nā māhele a hāʻawi i kekahiʻano o nā meaʻai i kēlā me kēia māhele, hiki ke koho i nā koho maikaʻi. Eia ka hana e hana ai:
Hana i kahi kiʻi noʻonoʻo o kāu pāpale. E māhele i kāu pāpale i ka hapalua ma ke aniani. A laila, e hoʻokaʻawale i kekahi o kēlā hapa i ka hapa hapalua. I kēia manawa,ʻekolu mau'āpana: hoʻokahi hapa nui hapa aʻelua hapa.
- E hoʻopiha i kahi hapaha o ka pāʻani me kahi pilina lean. Hiki i kēia ke komo i nā moa, iʻa, nā hua, nā mea leʻa a me nā pī. Tipuni: Grill, ka 'ai a me kaʻaila, a wehe i kaʻili o ka moa i nā manawa e hiki. Mai hoʻohana i nā'ati a me nā pīpī e like me kēia e hoʻonui i ka nui o nā mea momona a me nā kāleʻa'ē aʻe i kahi meaʻai maikaʻi.
- E hoʻopiha i kahi hapahā o ka pā me ka palaoa maikaʻi. ʻO nā kohoʻana i ka maʻi maikaʻi e like me ka quinoa, ka laikiʻala, kaʻiʻo, couscous, a me ka palaoaʻokoʻa. Kōkua: E hōʻoki i ka hoʻohanaʻana i ka laiki laiki, nāʻuala, nā pīpīʻuala, a iʻole ka palaoa keʻokeʻo e makemake ai i nā'ōpūʻokoʻa. ʻAʻole wale kaʻoi aku o ke ola o ka'ōpū keʻo, kōkua lākou iāʻoe e hōʻemi i ka makemake o ka pōloli ma mua o nā kāpili'ōpala.
- E hoʻopiha i ka hapalua o ka papa me ka hua a me ka huaʻai. E koho i nāʻano hua likeʻole i kēlā me kēia lā. E ho'āʻo e hoʻohui i nā hua liʻiliʻi'ē aʻe i kēlā me kēiaʻai. Kōkuhi: Inā eʻohiʻoe i nā mea kanu , mai hoʻokomo i ka waiū, ka laiki a me ka loleʻaʻahu, a me ka hoʻomaʻamaʻaʻana i ka mahu, kaʻaila, aiʻole kaʻenaʻana ia mau mea ma mua o ka'ūʻenaʻana a me ka hoʻomākaukauʻana i ka pūpū.
Makemake i kahi alakaʻi no kāu mau papa hana papa? E hoʻohana i ka huahana koho koho o ka United States Department of Agriculture (USDA). Kākau i ka pehu nani a waihoʻia ma ka puka hau a me ka papaʻaina awakea e hoʻomanaʻo ai iāʻoe a me kouʻohana i ka hanaʻana i ka meaʻai maikaʻi e hiki ai ke mālama i ka kaumaha.
* Hoʻoponoponoʻia e Malia Frey, Kaumaha Loss Expert
Hoʻolaha: Hoʻohākaʻia nā papahana e ka mea hana.