Ke hopohopo nei kekahi poʻe no ka lawaʻoleʻana o nā meaʻai ma nā haʻahaʻa haʻahaʻa , akā, nui nāʻano e pale ai i kēlā hana. Eia kekahi laʻana, hiki iāʻoe ke hōʻoia i kāu mau mele me ka hanaʻana i nā koho meaʻai maikaʻi. Hiki iāʻoe ke hōʻoia e loaʻa anaʻoe i kekahi o nā meaʻai e mālamaʻia ana i nā meaʻai maʻamau me kaʻikeʻole e pili ana iā lākou. Hiki iāʻoe ke hoʻohana i kaʻu Py-Carb Food Pyramid ma keʻano he alakaʻi. A e hiki iāʻoe ke hoʻohana i kēia mau Mea Kūlana Kiʻekiʻe Loa-Carbʻo keʻano he kumu hoʻohālike e kōkua iāʻoe e hoʻolālā i kāu mau menusona kiʻekiʻe.
ʻO kekahi ala'ē aʻe e kōkua ai e hōʻoiaʻoe i ka loaʻaʻana o nā meaʻai kūpono,ʻo kaʻaiʻana i kēia mau mea kūʻai nui-carb! He nui lākou i nā huaora, nā mineral, fiber, a me nā phytonutrients e pono ai i ko mākou mau kino me ka hoʻohuiʻole i kahi paipū o ke kō me ke kānake iʻole o mākou kino e pono!
1 - NĀ KĀLAHI IKAHI
'Apihi wale nā pua i nā meaʻai! ʻO ke keʻokeʻo he mea ia e like me ke kinona, akāʻo ka'ōmole ka mea kahi i hana ai. ʻO ke kumu o ka hoʻolakoʻana i ka meaʻai no ka holoholona i kēlā mau mea nui o ka uluʻana a hiki i ka wā e mākaukau ai e loaʻa kāna meaʻai. He mea kupanaha ia no kaʻai no mākou hoʻi?
Hiki paha iāʻoe keʻimi i keʻano o nā hua'ōlelo e like me ka lila me ka liʻiliʻi, ka liʻiliʻi liʻiliʻi, a me nā hua hānaiʻai (hiki paha iāʻoe).
2 - Hōʻulaʻula, Leafy Lākiʻona nā mea kanu!
Hiki iā lākou ke nānā iki, a nāwaliwali mākou iā lākou, akā, aia kekahi kumu e aʻo pinepineʻia mākou eʻai i kēlā lau'ōmaʻomaʻo. ʻO ia no ka mea he mau meaʻai nui loa lākou i ka meaʻai ma ka honua, a ke kōkua nei lākou e palekana iā mākou mai nā maʻi a me nā kūlana e makemake mākou eʻae.
3 - Chocolate! ʻAE!
Huakaʻi! He maikaʻi ke kikikōʻai no mākou! ʻOiaʻiʻo,ʻaʻoleʻoe makemake eʻai i nāʻano me ka nui o ke kō, no laila kōkua ia i ka loaʻaʻana o kekahi alakaʻi. Eʻike i nā mea nui a pau i ka baleka, a me ka koho pūʻana me ke akamai a me ke kukeʻana.
4 -'Amene, ka hoa noho haʻahaʻa
I kēia manawa, ua loheʻoe i nā pōmaikaʻi o ka hoʻonuiʻana i nā hua i kāuʻai, aʻaneʻane kokoke i nā huapalapala nui no nā meaʻai liʻiliʻi liʻiliʻi . Akāʻo kahi almonds he wahi kūikawā i loko o koʻu puʻuwai (a i loko o kaʻuʻeke). He nui ka huiʻana o nā momona a me ka fiber, ua kūpono lākou i loko o kaʻuʻeke no kahi kīʻaha, aʻo ka palaoa'alamona ua makemakeʻia wau e pani i ka palaoa.
5 - Salmon, ka iʻa no ka poʻeʻaʻole i like me ka iʻa
Uaʻikeʻoe ua piha i ka momona omega-3. ʻIkeʻoe i kaʻaiʻana i ka iʻa momona maikaʻi iāʻoe. Akā ... he iʻa. Nui nā poʻe e makaʻu. Eia ke kumu e hoʻohui aiʻoe i ka momona hou i kāuʻai, pehea e hana ai, salmon mahiʻai vs. nā hihiu, aʻoi aku. ʻO kaʻu kāne huhū hānai paha ke aloha i salmon. Makemake wau i nā iʻa hihiu ma kahi o ka tuna e hui me ka mayo no kahi saladi.
6 - Mai Hiki iāʻoe! E ho'āʻo iā Flax Seed !!
E kāpīpīʻia ia ma kou yogurt aiʻole ka nihi, e hana i ka palaoa mai loko mai o ia mea, aiʻole ia, e ninini i ka wai e hoʻolapalapa ai ma luna o ia mea e hana ai i ka'ōpala wela. Nui nāʻano hana e hoʻohana ai i ka meaʻai o ka flax a me nā kumu he nui e hana ai. Hoʻomaʻakaʻo ia i ka nutty a piha i ka lāʻau a me nā meaʻai.
7 -ʻO kaʻaila Olive iʻoi aku ka maikaʻi ma mua o kou manaʻo
Ke lohe nei mākou i kaʻailaʻaila ma loko o ka'Āina Pākīpika kaulana loa - a aia he kumu kūpono no ka hoʻohālikeʻana i nā Helene a nininiʻana i kaʻoliva ma luna o nā mea āpau (uaʻikeʻoe i ka mea Helene maoli eʻai ana i 26 lita o kaʻoliva i ka makahiki?) mākou mai ka maʻi kanesa a me ka maʻi maʻi, a hoʻemi i ka hoʻonaʻana i loko o ko mākou kino.
8 - Berries: haʻahaʻa i ke kohu a maikaʻi no mākou
Makemake wau i nā hua, no laila i ka wā i hoʻomaka mua ai au i kaʻokiʻana i nāʻokiʻoki hauʻoli wau i kaʻikeʻana he mau mea liʻiliʻi loa ia i ke kōpaʻa o nā hua a pau - Aʻo ka mea kiʻekiʻe loa i nā meaʻai.
9 -ʻO ka waiʻona he koho nui loa ia ma kaʻahaʻaina haʻahaʻa
ʻAʻole pono ka Pumpkins e pono no ka hoʻomaikaʻi. Hoʻomoe i kahi mau kīʻaha e hoʻopuni i ka'ōkiko maʻalahi a iʻole ka pudding i kēlā me kēia manawa!
10 - He aha ka mea heckʻo ka huaʻo Chia?
Ua lohe pahaʻoe i nā kumulāʻau chia a hoʻokūhoihoiʻia? He mea maikaʻi loa ia no mākou. Eʻike i nā mea a pau e pili ana iā lākou, me nāʻano haʻahaʻa haʻahaʻa-haʻahaʻa e lawelawe ai iā lākou.
11 -ʻO nā hua kalaʻaʻole wale nō no Nowemapa
Uaʻike mua nei mākou i ka maikaʻi o nā hua waina no mākou -ʻoiaʻiʻo, ma kekahiʻano,ʻo ka huakakau ka hua maikaʻi o nā mea a pau, a he nui nāʻano e hiki ai iā lākou ke lawelawe iā lākou ma waho o nāʻano hoʻomaikaʻi. E kau i kekahi mauʻeke i loko o ka paʻukū i ka manawa aʻe a lākou i loko o nā hale kūʻai!
12 -'Ālaona: Simple, Homey ... a me ka Mana
Uaʻike aneiʻoe he mea hiki ke kōkua aku ka kinamona i ke kaomiʻana i ke koko? ʻO ka manawa e loaʻa ai nāʻano hou e hoʻonui aku i ka kinamona i ka mea a mākou eʻai nei.