Pehea e koho ai i kahiʻaina kakahiaka

Aloha au i ka'ōkōpō kakahiaka. He maʻalahi loa -ʻo nā mea a pau āu e makemake ai,ʻo kāu meaʻai,ʻo kahi bola,ʻo ka spoon,ʻo kekahiʻano waiū, a me ka pāʻina kakahiaka.

ʻO kahi hapa wale nō ke kohoʻana i ka'ōpala ke heleʻoe i ke kūʻai. ʻO ka'āpanaʻai o kaʻaina kakahiaka i kāu meaʻai e hoʻokūʻia me nā pahu nani a me nāʻeke mele maloʻo. ʻO nā'ōnilohi'ōniʻoniʻo a me nā pūʻali maikaʻi i nā pahu e hoʻokūkū no kou nānā.

Akā,ʻaʻole maikaʻi kaʻai a pau. ʻO kaʻoiaʻiʻo,ʻo ka hapa nui o lākou he mau kukui i hoʻolālāʻia i loko o ka pahu, me kahi mau huaola i hoʻohuiʻia i mea maikaʻi. Peheaʻoe eʻike ai i kahi mau mea maikaʻi aʻo wai paha pahaʻaʻole maikaʻi?

E kōkua wau iāʻoe i waho nei. ʻO kēia kahi mea e pono aiʻoe eʻimi eʻike i keʻano o nā meaʻai maikaʻi iāʻoe:

1. E nānā i nā Pono Mea Meaʻai i kaʻaoʻao a iʻole hoʻi o ka paʻi. ʻO kēia kahi eʻike aiʻoe i nāʻike a pau āu eʻike ai. E hele anaʻoe e nānā i ke kōpaʻa, ka fiber, ka huaʻai a me nā minela, a me ka papa inoa hana.
2. E koho i ka'āpana kakahiaka kakahiaka heʻelima kelima o ke kō, a emiʻole paha ma ka lawelaweʻana, a hoʻohana i nā huaʻala hou, nā huaʻalani a huawaina paha e hoʻomāhuahua i kaʻono i kāuʻai. E pale i ka hua me ka nui o ke kō -ʻo kekahi mauʻepa heʻumi mau kila o ke kō (ʻo ia pahaʻekolu teaspoon), aʻoi aʻe paha, ma kahiʻoihana. ʻO nā lawelawe lawelawe mai 3/4 i hoʻokahi kīʻaha o ka meaʻai. E noʻonoʻo i ka nui o ka meaʻai āu eʻai pono ai - hiki iāʻoe keʻai iʻelua aʻekolu paha mau lawelawe i ka manawa.

1. E koho i ka'ōpala e kiʻekiʻe i ke fiber - iʻekolu mau aniani i kēlā me kēia lawelaweʻana. Hiki iāʻoe keʻike i ka fiber nui loa i nā kānana kiʻekiʻe e like me ka palaoa i kālaiʻia, ka'ōmole o ka palaoa, ka huapalaoa a me ka paila. I ka manawa maʻamau,ʻo ka nui o ke kōleʻa,ʻo ka mea liʻiliʻi i loaʻa i kēlā me kēia lawelaweʻana. ʻO nā huaʻai sugary i ka nui o hoʻokahi gram ma kēlā me kēia lawelaweʻana.

1. E nānā i nā meaʻai e hanaʻia me ka huaora a me nā minela. Ināʻoe eʻai i ka meaʻai olaʻai maikaʻi i nā huaʻai a me nā huaʻai, nā kīʻaha piha, nā kumu waiwai pilikino maikaʻi, a me nā mea laumeʻa momonaʻole,ʻaʻole pahaʻoe e hopohopo e loaʻa ka nui o nā huaora a me nā mineral. Inā maikaʻiʻole kāuʻai, a ke kūʻai neiʻoe i ka palaoa no ke keiki eʻai i ka meaʻai, aʻo ka loaʻaʻana o ia mau huaʻai a me nā minela he mea maikaʻi. ʻO ka nui o nā meaʻai i hoʻoikaikaʻia e hoʻokaʻawaleʻia i waena o nā hua mele akā e nānā i nā kīʻale me ka kolamu nui , ka huaʻaila D , ka waipiʻi folic (kaʻano synthetic o folate) a me nā lāʻau malo.
2. E nānā i kahi papa inoa. Makemakeʻoe eʻike i nā hua'ōlelo "huapalaoa piha" aiʻole "ka palaoa a pau" i heluʻia e like me ka mea mua. Hiki paha iāʻoe keʻaʻa i nā'ōpala e piha ana i nā meaʻono a me nā kalaʻula.
3. E'ōleka i kāu kakahiaka kakahiaka ma ka hoʻouluʻana i kahi'āpana o ka palaoa piha i ka meaʻala me kahi momona pīnī pēpē, aiʻole he hua liʻiliʻi i hoʻopiliʻia, a me ka'ōmole o ka wai hua 100-hapa. Mai hōʻino i kāu kakahiaka me nā mea momona momona a me ka calorie.

Nā manaʻo kōkua no kaʻAina kakahiaka maikaʻi:

1. Mai kūʻai aku i ka wā e pōloli anaʻoe aiʻole e ho'āʻoʻiaʻoe e nā'ōponaʻala-candy.
2. E kūʻai i ka waiū momona momona no kāu'āpana, a ho'āʻo i ka almond, ke laiki, a me ka waiū waiū.
3. E hoʻonui i ka lapalapa i kāu palaoa me nā huaʻalani hou.

1. E lawelawe i kāu'āpana me ka'āpana o nā meaʻai piha i ka palaoa i hoʻomoʻaʻia me ka waiʻu pīpī a iʻole he hua manu i hoʻolapalapaʻia no ka momona hou.