ʻO ka manaʻo o a papaʻai kaulike ua noho lōʻihi ma mua o ka hoʻomaka ʻana o nā meaʻai meaʻai a me nā meaʻai meaʻai e wehewehe i kāna mau pono. Ua ʻai mau ko mākou poʻe kūpuna i nā meaʻai me ka manaʻo nui i ke kaulike ʻana i nā ʻano meaʻai āpau a me nā pūʻulu meaʻai, kahi ʻano i hoʻoheheʻe ʻia me nā loli o ka manawa a me ka nohona. No laila he aha ke ʻano o ka ʻai kaulike? ʻO ka wehewehe ʻana i ka puke wehewehe ʻōlelo ʻo ia ka meaʻai i loaʻa i nā ʻano meaʻai like ʻole a hāʻawi i ka nui o nā meaʻai e pono ai. Kou ola pono . No laila, ʻo ka huaʻōlelo ma ʻaneʻi he kaulike - pono e hoʻopau ʻia nā mea a pau i ke kaulike, a me ka like me ka mea e pono ai ke kino.
ʻEhā mau meaʻai koʻikoʻi koʻikoʻi e hana i ka meaʻai kaulike. ʻO luna o ka papa inoa nā huaʻai a me nā mea kanu, pono e ʻai ʻia i kēlā me kēia lā i ka nui. ʻO nā protein, nā kaʻa momona momona a me nā momona maikaʻi e hana i nā ʻāpana ʻē aʻe ʻekolu i kahi meaʻai kaulike. E nānā i nā pono o kēlā me kēia, a me nā ala maikaʻi loa e hoʻokomo i kēlā me kēia i kāu meaʻai.
ekahi. Nā huaʻai a me nā mea kanu
elua. Pono-pono
3. Polokina
ʻEhā. Nā kalapona
5. Nā momona
6. Nā nīnau nīnau:
Nā huaʻai a me nā mea kanu
Ma kahi o kanahā pākēneka o kāu ʻai meaʻai i kēlā me kēia lā ma o nā huaʻai a me nā mea kanu . He mea maikaʻi ia e hōʻoia i kēlā me kēia pāʻina e loaʻa i kahi ʻāpana kala o nā mea kanu a me nā huaʻai, akā inā paʻakikī kēia e hoʻokō hiki iā ʻoe ke uhi iā ia i loko o hoʻokahi pule. Ma ka hana ʻana i kēia i kēlā me kēia lā, loaʻa iā ʻoe kahi lako pono o nā huaora , nā minelala, ka pālolo, ka folate, antioxidants a pēlā aku, me ka hoʻohaumia ʻole i ka nui a i ʻole ka maikaʻi.
Nā hua hua:
ʻO nā hua, ʻoi aku ka blueberries a me nā ʻeleʻele i hoʻonui ʻia me nā antioxidants i kapa ʻia he anthocyanins, he mea maikaʻi loa ia no ke kino. Ke hakakā nei kēia mau anthocyanins i nā radical manuahi i loko o kāu ʻōnaehana, hoʻonui i ke olakino cell a hoʻomaha i ka mumū, ʻo ia ke kumu o ka hapa nui o nā pilikia olakino. Hiki iā lākou ke pale i nā maʻi maʻi like ʻole, a me nā pilikia naʻau e like me ke kahe koko, e hakakā i ka momona a mālama i ka cholesterol maikaʻi ʻole. Hiki iā lākou ke hoʻoikaika i ke olakino a pale aku maʻi ʻāʻī mimi (UTI).
ʻAno pro: E ʻai i ke kōkua nui o nā hua i ʻāpana o kāu ʻaina kakahiaka, e hoʻomaka i kou lā me nā antioxidants.
meaʻai maʻalahi e hana
ʻO nā lau ʻōmaʻomaʻo lau:
I ka ʻōlelo ʻana a kupuna wahine iā ʻoe e ʻai i kāu mau ʻōmaʻomaʻo, maopopo maoli ʻo ia i kāna mea e kamaʻilio nei! ʻO nā ʻōmaʻomaʻo ʻōmaʻomaʻo nā mea hoʻopau detox hope loa, nāna e hoʻokaʻawale i ke kino o ke kaiapuni, ke kaumaha a me ke ʻano o ke ola e hōʻiliʻili ai. Nui nō hoʻi lākou i ka chlorophyll, kahi ʻano kū hoʻokahi iā lākou wale nō - ʻaʻohe kala meaʻai ʻē aʻe e hiki ke kaena i kēia. ʻO Chlorophyll ke ʻano o ka hakakā ʻana oxidants i loko o ke koko , a me ka hoʻokaʻawale maikaʻi ʻana iā lākou. He kumu maikaʻi loa ka Broccoli, no laila e hoʻokomo i ka nui maikaʻi i kāu meaʻai ma ka liʻiliʻi ʻelua o ka pule. Hāʻawi pū nā ʻōmaʻomaʻo i kahi waihona waiwai o nā meaʻai - calcium, magnesium, potassium, nā ʻakika momona omega 3 , nā huaora a me nā minela. ʻO lākou hoʻi ka mea alkaliser hope loa (e noʻonoʻo i ka kukumba, ka ʻumeke hue, spinach ) ka mea e kaulike ai i nā pae pH o ke kino a mālama i ka ʻakika. E komo pū me ka spinach, avocado , kale, arugula, asparagus, Brussels sprouts, cabbage, beans, celery, cucumba, zucchini, bottle gourd, bitter gourd, peas, green pepper, leek, letus, assorted herbs like parsley, mint, basil and thyme in your diet.
ʻAno pro: E hoʻomaʻemaʻe a alkalise i kou kino i kahi kīʻaha o nā lau ʻōmaʻomaʻo i kēlā me kēia lā.
ʻO nā lau ʻai me ka carotenoid:
Ke ʻimi nei e hoʻokomo i kēia mau mea i kāu Hiki i ka meaʻai ke hoʻomaikaʻi i kou pae olakino a e lilo i mea hoʻoikaika kino koke! He waiwai nui lākou i ka fiber a mālama i nā sela e hoʻoulu ai i ka maʻi kanesa. He mea maikaʻi loa ka pepa bele melemele a me ka ʻulaʻula no kēia ʻuala , paukena a me nā ʻōpala ʻē aʻe.
ʻAno pro: E ʻai i nā ʻano mea ʻai i loaʻa i nā carotenoids ma kahi o ʻekolu manawa i ka pule e hoʻoikaika ai i kou ʻano.
ʻO nā huaʻai momona C:
He mea nui kēia, no ka mea, ʻo ia wale nō ka huaora i hana ʻole ʻia e ke kino, a no laila pono kahi kumu waho. Ma waho aʻe o kēia, kōkua lākou olakino maka , ka pale ʻana i ka hoʻokumu ʻana o ka cataract a me ka degeneration macular. ʻO kēia ma muli o ke kiʻekiʻe o ka zeaxanthin. Hoʻoikaika lākou i ka hana ʻana o ke kino i ka collagen, kahi mea koʻikoʻi anti-aging, a me ke kaulike ʻana i nā pae pH o ke kino. Kōkua ka Vitamin C i ke kino e komo maikaʻi i ka hao, a detox i ka ʻōnaehana digestive , ka hoʻoheheʻe ʻana i ka bile i loko o ke ake, e hoʻoulu ai i ka oxidization i loko o ke kino. Hoʻohana ʻia e hoʻōla i nā ʻiʻo a me nā ʻiʻo o ke kino. Hoʻopili ia i nā radical manuahi, hoʻopau iā lākou mai ke kino, a mālama i ka loaʻa ʻana o ke kaumaha. E ʻai i nā ʻalani, nā nectarine, nā pīkī, ka lime, ka lemona a me ka huaʻala no nā pono kiʻekiʻe.
ʻAno pro: E hoʻomau i ka ʻelemakule ma ka ʻeli ʻana i kahi kōkua liʻiliʻi o ka Vitamin C i hoʻokahi manawa i ka lā.
Pono-pono
Loaʻa i nā huaʻai e like me ka maiʻa haʻahaʻa ka potassium, kahi meaʻai nui i ka meaʻai, ʻoiai ʻo ka ʻāpala i ka lā e mālama i ke kauka no kāna mau pono olakino! Pomegerane pono no nā mea a pau - mai ka waiwai antioxidant a hiki i ke kōkua ʻana i ka metabolism, a ʻōmato komo lycopene, ka mea pale i ke kanesa a ola kino. ʻOiai ʻo nā lau lau ʻōmaʻomaʻo ka mea maikaʻi loa, mai haʻalele i nā mea ʻē aʻe e like me ka beets, brinjals, onions, garlic a pēlā aku.
ʻAno pro: E hoʻokomo i nā ʻano huaʻai a me nā mea kanu i kāu meaʻai, e hōʻoiaʻiʻo e loaʻa iā ʻoe nā mea koʻikoʻi ma ka liʻiliʻi hoʻokahi i ka pule.
Polokina
He iwakāluakūmālima pākēneka o kāu ʻai meaʻai i kēlā me kēia lā nā polokina olakino loaʻa maoli (ʻaʻohe lulu a pauda paha!). No ka hoʻomaka ʻana, e hoʻomaopopo kākou i ka TEF a i ʻole Thermic Effect of Food, i hana ʻia ke ʻai ʻoe. Hoʻohana ke kino i kāna mau calorie ʻē aʻe e hana a hoʻoheheʻe i kēia meaʻai. ʻO nā pūʻulu meaʻai āpau, loaʻa i ka protein ka TEF kiʻekiʻe loa, hiki ke hoʻonui i ka 30 pakeneka, ʻo ia hoʻi he ʻumi mau manawa ma mua o ka nui o 3 pākēneka i hāʻawi ʻia e nā momona.
ʻO ka protein kekahi koho hoʻopiha, ʻo ia hoʻi nā kumu holoholona o ka protein, no laila ke pale aku nei kēia i ka ʻai ʻana i nā makana maikaʻi ʻole, a e hōʻoia i ka māʻona o kou ʻōpū i kahi ala maikaʻi. ʻO ka protein kekahi meaʻai nui i ke kūkulu ʻana i nā ʻiʻo, no laila ke ʻai ʻoe i kahi meaʻai waiwai nui o ka protein, kōkua ia i ka hoʻololi ʻana i ka momona i ka ʻiʻo, a ʻo ia hoʻi. hoʻonui i ka metabolism . No laila e ʻai liʻiliʻi ʻoe, e puhi hou aʻe, a noho ikaika - kahi kūlana lanakila-lanakila mai kēlā me kēia kihi.
pehea e hooki ai i ka lahilahi lauoho
waiu:
ʻO kekahi o nā kumu maʻamau a hiki ke loaʻa i ka protein ʻo ka dairy. Aia kēia me ka waiū, nā ʻano like ʻole nā ʻano kīʻaha (me ka paneer), ka pata, ka yogurt a pēlā aku. ʻAʻole wale ka waiu e hāʻawi iā ʻoe i ka pono o ka protein , akā, hoʻopaʻa pū ia i kou kino me ka calcium a me ka huaora D. Aia i loko o ka waiū nā ʻano protein ʻelua - whey (20 pākēneka) a me casein (80 pākēneka), aia nā amino acids pono. ʻO ka dairy, ʻoiaʻiʻo, ua manaʻo ʻia ʻo ia kekahi o nā kumu protein kiʻekiʻe loa. Inā ʻae ʻole ka waiū bipi me ʻoe, e hoʻāʻo i ka waiū kao i ʻoi aku ka māmā.
ʻAno pro: Manaʻo ʻia ka ʻai ʻana i ʻekolu kīʻaha i ka lā o ka waiu ma nā ʻano like ʻole e like me ka waiū, ka paʻakai a i ʻole ka yoghurt.
ʻIʻo a me ka iʻa:
Inā ʻoe e ʻai ana i ka ʻiʻo a i ʻole ka iʻa iʻa i ka protein, ma kahi o 40-50g pono e ʻai i kēlā me kēia lā, no ka wahine makua ma ka awelika. ʻO nā kumu maikaʻi loa ʻo ia nā hua manu, ka moa, ka pipi, ka iʻa (cod, mackerel, trout), iʻa iʻa (ʻoʻo, ʻoʻa, pāpaʻi). ʻO ka puaʻa a me ke keiki hipa kekahi kumu maikaʻi o ka ʻiʻo. E hoʻomanaʻo i ka loaʻa ʻana o kāu ʻiʻo mai kahi mea kūʻai hilinaʻi, e kuke maikaʻi a pale i ka palai hohonu.
ʻAno pro: E ʻai i 50g o ka ʻiʻo a i ʻole ka iʻa i kēlā me kēia lā e hoʻohui i ka lawa protein i kāu ʻai .
Nā kumu protein Vegan:
ʻO nā ʻano pīni a pau, nā legumes a me nā lentils he kumu maikaʻi loa ia o ka protein mea kanu, e hāʻawi ana i nā pono like me ka protein holoholona. Eia kekahi, loaʻa iā lākou ka pōmaikaʻi o ka waiwai o ka fiber, he mea nui ia i ka hoʻoemi ʻana a no laila e hiki ai i ka haki ʻana o ka meaʻai. Loaʻa i nā legumes kahi amino acid i kapa ʻia ʻo arginine, e kōkua ana i ke kino e puhi i nā kalapona a me ka momona ma mua o nā mea ʻē aʻe. ʻO ka hapalua o ke kīʻaha tofu he 20 g o ka protein, ʻo ia ka hapalua o kāu koi ʻai i kēlā me kēia lā.
ʻOiai ʻo nā legumes kahi kumu nui o ka protein (chickpeas, dals, kidney beans a pēlā aku), ʻike pinepine ʻia i ka ʻohana legume he mea hou. ʻōmaʻomaʻo pī . ʻO ka ʻoiaʻiʻo, ʻaneʻane like ke kīʻaha o ka pī me ke kīʻaha o ka waiū! Ke ʻai ʻoe i nā ʻanoʻano, hoʻopiha ʻoe i nā meaʻai mai ke ʻano maoli, me ka protein a me ka fiber. ʻO nā ʻanoʻano chia, paukena, sesame a me nā ʻanoʻano sunflower kekahi o nā ʻano ʻano nui o ka protein, hiki ke hoʻohana ʻia e like me ke kāhiko ʻana i kēlā me kēia kīʻaha, i hui ʻia i loko o kahi smoothie waiu soy, a i ʻole i puka pololei mai ka pahu! ʻO ka punetune ma kahi o 10-20 pakeneka o kāu koi protein i kēlā me kēia lā.
ʻAno pro: E hoʻohui i nā pīni, nā legumes, nā lentila a me nā ʻanoʻano i kāu ʻai, no ka mea, hana kēia i nā kumu nui o ka protein vegan.
Nā kalapona
ʻO nā kalapona ʻAʻole ma ka radar o kekahi i kēia mau lā, me ka hapa nui o ka poʻe e ʻoki loa iā lākou! Akā he mea koʻikoʻi kēia no ka mea ʻo lākou kou kumu ikehu. ʻEkolu ʻano kalapona - kō, starches a me ka fiber. ʻO ke ʻano o ka manaʻo maʻamau e ʻoki ʻoe i ke kō (koe ke ʻano maoli ia i loko o nā huaʻai, ka meli, a me nā mea ʻē aʻe), ʻai i nā starches me ka liʻiliʻi, a ʻai i ka fiber i ka mea hiki! E koho i nā kīʻaha holoʻokoʻa e like me ka oatmeal, buckwheat, quinoa, bale, rai a pēlā aku, he kumu nui ia o nā huaora B a me nā haʻahaʻa paʻakikī e hoʻomau i kou pae ikaika. He waiwai nō hoʻi kēia i ka fiber a me e hoʻonui i kou pae metabolic . Hoʻohaʻahaʻa lākou i ke kiʻekiʻe o ke kō koko a mālama pū i ka maʻemaʻe a me ke ʻano maikaʻi. Makemake ʻoe i kahi ʻaina awakea olakino olakino? E nānā i kēia wikiō no kahi meaʻai quinoa biryani olakino!
ʻO ka maiʻa, ka ʻuala a me ka beets he starchy, akā ʻo ke ʻano starch maikaʻi - loaʻa i ke ʻano!
ʻAno pro: E ʻai i nā kaʻa momona kiʻekiʻe no nā pono kiʻekiʻe a i hoʻonui i ke olakino maikaʻi .
Nā momona
ʻOiai ua loaʻa i nā momona ka maikaʻi ʻole i nā pōʻai meaʻai, he mea nui e hoʻomaopopo he mea koʻikoʻi lākou e kōkua i ke kino e mālama i ka ikehu, a hoʻohana i nā meaʻai. Nui lākou no ka iwi holoʻokoʻa, ka ʻiʻo a me olakino ʻili . Akā, pono ʻoe e hoʻomanaʻo ʻaʻole maikaʻi nā momona a pau; pela no hoi, aole he mea make na mea a pau. ʻO nā momona he micronutrients, me kēlā me kēia mole i hana ʻia i hoʻokahi mole glycerol a me ʻekolu ʻakika momona . Hiki iā lākou ke saturated, monosaturated, a polyunsaturated paha, ma muli o ka helu o nā paʻa pālua. ʻAʻole ʻike ʻia nā momona trans ma ke ʻano a he ʻano ʻokoʻa loa.
Nā momona momona
He mau momona kēia me nā paʻa pālua ʻole, ʻo ia hoʻi, ua hoʻopiha ʻia nā ʻātoma kalapona āpau me nā ʻātoma hydrogen. ʻO nā meaʻai momona i nā momona momona ʻo ka ʻiʻo momona, ka waiu momona piha, ka ʻaila niu a me ka ʻaila niu, ka ʻaila pāma a pēlā aku. ʻOiai ua ʻike ka poʻe ʻepekema i kahi loulou ma waena o ka pilikia o ka naʻau a me ka hoʻonui ʻana i ka momona momona, ʻaʻohe mau hōʻike paʻa ʻo ia ke kumu. ʻO ka pōmaikaʻi nui o nā momona momona he mea maikaʻi ia no ka kuke ʻana. No ka mea, ʻaʻohe o lākou mau paʻa pālua, kūʻē lākou i ka pōʻino wela. No laila inā he palai a i ʻole kekahi ʻano hana kuke e pili ana i ka wela nui, ʻaʻole pono ʻoe e hopohopo e pili ana i kēia ʻāpana inā ʻoe e hoʻohana ana i nā momona momona.
ʻAno pro: E hoʻohana i nā aila momona i nā momona momona no ka kuke ʻana, no ka mea, kūʻē kēia i ka pōʻino wela.
Nā momona momona ʻole
ʻO kēia nā momona maikaʻi loa ma ka mākeke, i māhele ʻia i ʻelua ʻano - monounsaturated a polyunsaturated fats. Hoʻokahi paʻa paʻa pālua ka momona monounsaturated a loaʻa i ke ʻano maoli i ka ʻaila ʻoliva, ʻAvokado , nati a me na anoano. Hoʻonui lākou i nā pae ikehu, kōkua i ka hoʻohaʻahaʻa kaumaha, hoʻemi i ka maʻi puʻuwai a hoʻemi i ka mumū o ka ʻōpū. Kōkua lākou i ka metabolic syndrome, kōkua hoemi i ka cholesterol koko a me nā triglycerides, hoʻohaʻahaʻa i ke koko, hoʻopōmaikaʻi i ka poʻe me ka maʻi maʻi type 2, a hiki ke hōʻemi i nā maʻi maʻi e like me ka maʻi maʻi prostate, ka maʻi maʻi umauma a pēlā aku. ʻO ka mea maʻamau, ʻo nā meaʻai i loaʻa nā momona monounsaturated e like me ka aila ʻoliva he wai ia ma ka lumi wela, aʻo nā meaʻai i loaʻa nā momona momona e like me ka pata paʻa i ka wela lumi. E kiʻi i kāu ʻai ma ka lima o nā nati a hua i kēlā me kēia lā - cashews, almonds, peanuts, pistachios, ʻoliva, hua paukena, hua sunflower a pēlā aku. ʻO nā hua manu kekahi kumu nui o nā momona monounsaturated, pēlā pū ka puaʻa.
Me nā momona polyunsaturated, loaʻa i nā molekala, e like me ka inoa, loaʻa ʻelua mau paʻa pālua. ʻO ka iʻa kai - ʻoi aku ka iʻa momona - kekahi o nā kumu waiwai loa. Inā he ʻai meaʻai ʻoe, e koho i ka ʻaila pīkī, ka aila soy, ka ʻaila sunflower, ka ʻaila pīkī unsweetened, ka ʻaila canola, ka walnuts, nā kumulāʻau sesame, ka limu a me ka palaoa palaoa holoʻokoʻa. ʻO ka Omega 3 fatty acids Loaʻa ka Omega 6 fatty acids i loko o nā momona polyunsaturated i ka nui, he mea koʻikoʻi ia o ke olakino ʻili, olakino iwi, olakino naʻau a me nā maʻi neurological. E hoʻāʻo i kēia kīʻaha, kahi e hui pū ai i nā momona olakino, protein a me nā mea kanu pū kekahi!
ʻAno pro: E kiʻi i nā nati (cashews, almonds, pistachios, peanuts), nā aila maloʻo anu, avocados, ghee, iʻa, hua manu, niu, ʻanoʻano a me ka waiu e like me kāu mau kumu momona.
aila niu a me ka hua no ka lauoho
Nā momona trans
ʻO ka meaʻai meaʻai kahi kumuhana e wehe pinepine ʻia i ka hoʻopaʻapaʻa, akā ʻo ka mea a nā mea a pau e ʻae ai ʻo ia ka momona trans (a i ʻole trans fatty acids) ʻino iā ʻoe. ʻAʻole i loaʻa maʻamau i ke ʻano, loaʻa nā mea paʻa paʻa i loko o kā lākou mau kaulahao hydrocarbon, ʻaʻole kūʻē i nā paʻa pālua kahi e pili ana i nā momona momona. ʻO kēia ka hapa nui o nā momona artificial i ʻike ʻole ʻia e kou kino. Noho lākou i loko o kou koko ʻaʻole i hoʻoponopono ʻia, a ʻo ka hoʻomaʻemaʻe ʻana i ia mea maʻamau ka hoʻohana ʻana i ka HDL a i ʻole High Density Lipoprotein. I kēia manawa ʻo HDL ka momona maikaʻi āu e hoʻāʻo nei ʻaʻole e nalowale, he nūhou maikaʻi kēia. Hana ʻo HDL cholesterol ma ke ʻano he scavenger, hoʻomaʻemaʻe i nā mea ʻē aʻe nā momona ʻino a hoʻouna iā lākou i ke akepaʻa. Mālama ia i ka paia o loko o nā aʻa koko maʻemaʻe. No laila ke hoʻohana ʻoe i ka HDL keu, hiki i nā pae hoʻemi ke kumu i ka cholesterol maikaʻi ʻole a me ke kahe koko.
Manaʻo kōkua: E pale i nā meaʻai me nā momona trans e like me ke ahulau - ka meaʻai i hana ʻia, meaʻai maikaʻi 'ole i ke kino a ʻo ka poʻe kiʻekiʻe o ke kō i hoʻoponopono ʻia ʻo ia ka mea hewa loa!
Nā nīnau nīnau:
N. He aha nā meaʻai e pono iaʻu ke pale aku no ka ʻai kaulike?
TO. ʻO ka hapa nui o kēia he manaʻo maʻamau! ʻO nā meaʻai āu e hōʻalo pono ai, ʻo ia nā meaʻai haʻahaʻa haʻahaʻa a me nā momona momona - nā meaʻai momona i ke kō a me nā mea ʻono, nā meaʻai hohonu, ka waiʻona, nā meaʻai i hoʻopaʻa ʻia, nā meaʻai momona trans, nā kīʻaha i hoʻomaʻemaʻe ʻia, ka ʻai ʻana i ka ʻiʻo ʻulaʻula nui, ka nui o ka paʻakai. a laila.
N. Pono au e inu wai?
TO. Hoʻopoina pinepine ʻia ka wai no ka mea ʻaʻohe mea momona maoli. Akā ke inu ʻoe i ka wai nui, hoʻomaʻemaʻe ʻoe a wehe i nā huahana momona mai kāu ʻōnaehana. He mea hoʻoikaika metabolism maikaʻi loa ia, mālama i ke olakino o ka puʻupaʻa, mālama i nā maʻi e like me ka Urinary Tract Infection (UTI) ma ke kai a e hoemi ana i ka pilikia o na pohaku puupaa . Hoʻohālikelike ia i ke olakino digestive, mālama i ke olakino puʻuwai a mālama i ka reflux acid ma ke kai kūʻē i ka pale pH i ke kino. Hiki ke mālama ʻia ke anu a me ka ʻū, nā maʻi allergies e like me ka hānō a me nā lepo ʻē aʻe e pili ana i ka meaʻai. Pono ka wahine maʻamau o India e ʻai i 2.5-3 lita o ka wai i ka lā.
N. He aha hou aʻe kaʻu e hana ai e hoʻohui i ka meaʻai kaulike?
TO. Pono e hoʻonui ʻia ka ʻai kaulike me ke ʻano ola olakino no ka maikaʻi maoli. No laila e hoʻomaka e hoʻopau i ke kaumaha, loaʻa 7-8 mau hola o ka hiamoe i ka lā, ʻai i ka manawa, a ʻo ka mea nui loa - e hoʻomaʻamaʻa lawa i kāu papa hana.
