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ʻO ka ʻai ʻana i ka laiki e lilo ai ka paona? Hiki mai paha kēia ma ke ʻano he mea hoʻopūʻiwa iā ʻoe, akā ʻae, ma hope o ka papaʻai raiki koʻikoʻi hiki ke kōkua i kekahi e lilo i ka paona.
Manaʻo ʻia ʻo ka ʻai ʻana i ka laiki hiki ke hoʻonui i kou kaumaha. ʻO kēia ke kumu, hoʻopau nā mea papaʻai he nui i ka ʻai ʻana i ka laiki e hōʻalo wale ai i ka loaʻa ʻana o ke kaumaha.
Nui ka momona i ka raiki akā haʻahaʻa i ka momona, sodium a me kō. Eia kekahi inā makemake ʻoe e ʻike ʻo ka laiki hea ʻoi aku ka maikaʻi no ka pohō kaumaha, a laila hiki iā ʻoe ke kaomi ma aneʻi.
ʻO ka manawa āu e lohe ai i ke kōkua ʻana mai kahi laiki e lilo i kaupaona, ʻaʻole ia he manaʻo e kīloi ʻoe i nā pola a me nā pola laiki i ka manawa hoʻokahi.
No laila inā ʻoe i ka spree lilo i ka paona a laila e ʻai ana i ka laiki i kahi palena palena ʻia a me ka hui kūpono o nā meaʻai e kōkua i kekahi e lilo i ka paona.
Eia kekahi, pono e makaʻala loa e pili ana i ke ʻano laiki i koho ʻia e ʻai. Hoʻohālikelike ʻia i ka laiki keʻokeʻo, manaʻo ʻia ka laiki ʻeleʻele he ʻoi aku ka maikaʻi inā ʻoe e hoʻolālā e hele no ka papaʻai raiki.
Wahi a kahi noiʻi i paʻi ʻia ma Plant Foods Human Nutrition, loaʻa ka laiki palaunu i kekahi ʻano fiber i kapa ʻia ʻo starch kūpale. Kōkua kēia i ka hoʻonui i ka nui o ka metabolic a ma ka manawa like e lōʻihi ai ka manawa e ʻeli. Kōkua kēia i ka hoʻoliʻiliʻi kaumaha.
ʻO kaʻai raiki no ka lilo kaumaha:
Koho no ka Rice Brown:
Nui ka momona i ka raiki i nā huaʻohuhu, no laila ʻaʻole pono ka nui o ka ʻai. Hiki iā ʻoe ke loaʻa i ka laiki ʻeleʻele ma kahi o ka laiki keʻokeʻo e like me ka laiki ʻeleʻele i ʻoi aku ka maikaʻi ma ka pohō kaumaha.
Pono pū kekahi e hoʻomanaʻo i ka wā e ʻōlelo ai ʻoe i ka papaʻai raiki, ʻaʻole ia he manaʻo e ʻai wale i ka raiki i ka lā holoʻokoʻa.
Nā mea kanu:
E laiki me nā lau lau ʻōmaʻomaʻo e like me ka milo, broccoli, nā pīni a me ka asparagus. Mālama maikaʻi ʻia nā ʻōhua ʻōmaʻomaʻo a kupa ʻia a kōkua i ka hōʻemi māmā.
Ke noho nei ʻoe i ka papa laiki, e kuhikuhi e hoʻohui i nā mea kanu e like me nā ʻōmato a me nā kāloti e like me ke kōkua ʻana o kēia mau mea e hoʻomau i ka hana a hāʻawi i ka lawa pono o ka meaʻai.
Hua:
E kāohi i kāu lawe ʻana i nā meaʻai māmā i waiwai i nā calorie a me nā momona. Akā, e hele no nā hua e like me ka limes, nā hua waina, nā paina, nā ʻala a me nā ʻalani.
Hiki iā ʻoe ke loaʻa i nā hua maka e kaohi i kou pōloli a lilo i ka paona a i ʻole he wai e noho hydrated. He mea olakino a momona ka wai momona huaʻai.
Hua kukui:
Ke noho nei ʻoe i ka papa laiki, e kuhikuhi e hoʻohui i nā nati e like me nā ʻalemona, nā apricots a me nā hua waina e kōkua i ka hōʻemi ʻana i ke kaupaona a kaohi i ka makemake.
E hōʻalo i nā mea momona:
Hōʻalo i ka loaʻa ʻana o nā mea momona a me nā mea hoʻāhu e like me nā kokoleka, nā pōpō, nā pai a me nā mea ʻono. ʻO kēia nā meaʻai māmā maikaʻi no ka pohō kaumaha.
E hoʻemi i ka lawe paʻakai:
No ke kino olakino, hoʻemi i ka lawe ʻana i ka paʻakai. Loaʻa i ka raiki ka paʻakai maoli a hoʻonui i nā mea hou aʻe e hiki ai i nā maʻi puʻuwai a me ka iwi.
Waiu:
Hoʻopili i ka yogurt momona momona a me ka waiū i kāu papaʻai raiki no ka maʻalahi o ke kaupaona. ʻOi aku ka momona a me ke olakino o nā hua pala i hoʻomoʻa ʻia.
Kāpae i ka momona:
ʻOi aku ka maikaʻi o ka papaʻai laiki ke hoʻokaʻawale ʻoe i ka momona e like me ka puaʻa a me kaʻiʻo momona. ʻO ka maʻamau, ʻo ka ʻai laiki ka mea ʻai. E hāhai i ka papaʻai laiki e lilo ke kaupaona i kahi ala olakino.
Inu Nui o ka Wai:
Ke noho nei ʻoe i ka papa laiki, mai poina e inu wai. ʻO ka inu ʻana i ka wai he nui e kōkua i ka hydrating o ke kino a hui i nā koina wai e koi ai i ko mākou kino.
