No kekahi e hakakā nei me ka maʻi kanesa, i kekahi manawa ʻo ka hōʻoluʻolu nui loa mai kahi holoholona mai. ʻO ka hōʻoluʻolu āu e ʻike ai ke ʻapo ʻia kāu pōpoki aloha iā ʻoe he mea waiwai ʻole ia, ʻeā? No laila, ke ʻai nei ʻoe i kahi meaʻai, ke nānā aku nei paha ʻoe i kēlā mau maka aloha a me ka noʻonoʻo ʻana, 'Hiki iaʻu ke hāʻawi i kekahi o kēia i kaʻu pōpoki?' He mea maʻamau loa kēia. Akā, ʻaʻole maikaʻi nā mea a pau a mākou e ʻai ai no kā mākou mau pōpoki aloha. No laila, i kēia lā, e kamaʻilio kākou e pili ana i nā meaʻai maikaʻi iā ʻoe a palekana hoʻi no kāu pōpoki inā ʻoe e noho nei me ka maʻi kanesa o ka umauma .
No ke aha ʻoe e mālama ai i kēia?
I kou wā e mālama ʻia ai ke kanesa, he mea nui loa ia e hāʻawi i kou kino i ka meaʻai kūpono. I kekahi manawa, hiki i ka mālama ʻana ke hoʻopau i ka makemake. Akā, pono ʻoe i ka meaʻai momona e hoʻoikaika ai i kou kino. I kēia manawa, ʻo kekahi o nā meaʻai a mākou e ʻai ai, e like me nā ʻakaʻakai, ke kālika, ke kokoleka, a me nā hua waina , he mea ʻino loa ia i nā pōpoki, ʻo ia hoʻi hiki ke lilo i mea ʻawahia . No laila, pono mākou e noʻonoʻo pono ma mua o ka hāʻawi ʻana i kā mākou meaʻai me lākou.
Ma ke ʻano he kānāwai maʻamau, ʻaʻole ia he manaʻo maikaʻi e hānai i nā pōpoki i ka meaʻai kanaka, no ka mea, ʻokoʻa loa kā lākou ʻōnaehana hoʻoheheʻe mai kā mākou. Eia nō naʻe, aia kekahi mau meaʻai i maikaʻi no lāua ʻelua, a ua maikaʻi ke hāʻawi iā lāua i kahi nahu liʻiliʻi a ʻelua paha.
Nā mea kanu - maikaʻi no ʻoe a me kāu pōpoki?
Ua lohe paha ʻoe i ka ʻōlelo, "E ʻai i ke ānuenue o nā mea kanu." He ʻoiaʻiʻo. Loaʻa i nā mea kanu a me nā huaʻai o nā kala like ʻole nā antioxidants he nui i maikaʻi no ke kino. Ua ʻike ʻia e ka noiʻi e kōkua kēia mau mea i ka kaohi ʻana i ka ulu ʻana o nā hunaola kanesa.
Hiki iā ʻoe ke hoʻohui i nā mea kanu e like me ke kāloti pēpē, ka chili iʻa, a me ka paukena i kāu meaʻai. ʻO ka hapa nui o kēia mau mea kanu he palekana no nā pōpoki. Akā e hoʻomanaʻo, inā ʻoe e hāʻawi i nā kāloti i hoʻolapalapa ʻia, nā pī, a me ka paukena, e hāʻawi iā lākou i kahi ʻāpana liʻiliʻi me ka ʻole o ka paʻakai, chili, a i ʻole kekahi mea ʻē aʻe.
He mea nui: Hiki i kekahi mau mea kanu māla ke lilo i mea ʻawahia i nā pōpoki, no laila he manaʻo maikaʻi e hana i kekahi noiʻi ma mua o ka hāʻawi ʻana i kahi mea kanu hou i kāu pōpoki. Inā kānalua, e nīnau i kāu kauka holoholona .
Nā palaoa a me nā meaʻai waiwai i ka fiber
Hiki i ka mālama ʻana i ka maʻi kanesa ke hoʻoulu i ka paʻa ʻana o ka ʻōpū i kekahi poʻe. ʻO ka hopena maikaʻi loa no kēia, ʻo ia ka ʻai ʻana i kahi meaʻai momona i ka fiber. He koho maikaʻi kekahi mea e like me ka cereal kakahiaka. Akā, ma kahi o nā mea me ka nui o ke kō, e koho i kahi ʻano i ʻoi aku ma mua o 5 grams o ka fiber.
Akā inā ʻoe e ʻai i ka cereal me ka waiū, mai hāʻawi aku i kāu pōpoki. ʻOiai nā mea āu i ʻike ai i nā kiʻi ʻoniʻoni, he nui nā pōpoki e paʻakikī i ka ʻeli ʻana i ka waiū. Kāhea mākou i kēia he lactose intolerance . Inā inu lākou i ka waiū, hiki iā lākou ke loaʻa i ka ʻōpū ʻeha.
Nā meaʻai waiwai i ka protein - nā hua manu, ka tīhi, a me nā tōmato
He mea nui ka protein e hōʻemi i ka luhi o kou kino i ka wā o ka mālama ʻana.
Hua moa i hoʻolapalapa ʻia
ʻO kēia kekahi o nā protein maikaʻi loa hiki iā ʻoe ke hāʻawi iā ʻoe a me kāu pōpoki. ʻO ka hoʻolapalapa ʻana i kekahi mau mea i ka manawa hoʻokahi a me ka mālama ʻana iā lākou i loko o ka friji e maʻalahi ai ka ʻai ʻana i ka wā e luhi ai ʻoe. Akā, mai hānai iā lākou i nā hua maka . Hiki i nā hua maka ke loaʻa kahi bacteria i kapa ʻia ʻo Salmonella . ʻAʻole maikaʻi kēlā nou a i ʻole kāu pōpoki.
Kīhi a me nā kuki
He kumu maikaʻi ka tīhi no ka protein. Eia naʻe, e like me ka mea i ʻōlelo ʻia ma mua, ʻaʻole maikaʻi nā huahana waiū no nā pōpoki, no laila, mai hāʻawi i ka tīhi i kāu pōpoki . Eia kekahi, he mau ʻiʻo ʻai pono nā pōpoki. ʻO ia hoʻi, pono lākou e loaʻa ka protein e pono ai lākou mai ka ʻiʻo holoholona.
ʻŌmato
He meaʻai maʻalahi nā tōmato ke ʻai ʻoe i ka wā e kaumaha ana ʻoe. ʻO Lycopene, kahi hui i loaʻa i nā huaʻai ʻulaʻula a me nā mea kanu, ua manaʻo ʻia hoʻi e kōkua i ka hakakā ʻana i nā hunaola kanesa. Palekana nā tōmato no nā pōpoki. Eia nō naʻe, hiki i nā lau a me nā kumu o ka mea kanu tōmato ke lilo i mea ʻawahia , no laila e makaʻala ʻaʻole e hānai iā lākou.
ʻAi maikaʻi nou a me kāu pōpoki - he hōʻuluʻulu manaʻo
E hoʻākāka ana kēia papa iā ʻoe i ka mea hiki iā ʻoe ke hāʻawi a me ka mea pono ʻole e hāʻawi.
| ʻAno meaʻai | Iā ʻoukou (nā kānaka) | No kāu pōpoki |
|---|---|---|
| Moa/iʻa i hoʻolapalapa ʻia (me ka paʻakai ʻole a me nā mea ʻala ʻole) | He pōmaikaʻi nui | Maikaʻi loa (liʻiliʻi ka nui) |
| Hua moa i hoʻolapalapa ʻia | He pōmaikaʻi nui | Maikaʻi (liʻiliʻi ka nui) |
| Kāloti/paukena i hoʻolapalapa ʻia | He pōmaikaʻi nui | Maikaʻi (liʻiliʻi ka nui) |
| Waiū, tīhi, yogurt | Pōmaikaʻi | Maikaʻi ʻole (hiki ke hoʻonāukiuki i ka ʻōpū) |
| ʻAkaʻakai / Kālika | Pōmaikaʻi | ʻIno loa (ʻawahia) |
| Kokoleka / Hua waina | ʻAʻole pilikia. | ʻIno loa (ʻawahia) |
E akahele loa ʻaʻole wale me ka meaʻai, akā, me kēia mea hoʻi!
Hiki i nā hoaaloha a me nā ʻohana ke lawe mai iā ʻoe i nā pua a me nā mea kanu hale e makemake iā ʻoe i ka pōmaikaʻi. He mea maikaʻi kēlā. Akā, aia kekahi mau mea kanu i make loa i nā pōpoki.
He mea ʻawahia loa nā līlia i nā pōpoki. Mai hoʻokuʻu i kahi pōpoki i nā wahi a pau i loaʻa ai nā līlia. Hiki i kahi stamen hoʻokahi mai ka pua ke lilo i mea weliweli.
Inā kānalua ʻoe ua ʻai kāu holoholona i kahi mea ʻawaʻawa, e ʻike koke i ke kauka holoholona . Inā makemake ka poʻe e ʻike e pili ana i ka lāʻau make, hiki iā lākou ke kelepona i ke Kikowaena ʻIke Lāʻau ʻawaʻawa Lahui ma ka Halemai Lahui ʻo Colombo . Eia nō naʻe, i ka wā e pili ana i nā holoholona, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me ke kauka holoholona.
E kamaʻilio me kāu kauka e pili ana i ka meaʻai kūpono loa iā ʻoe, ma muli o kou kūlana olakino. E hāʻawi ʻo ia iā ʻoe i ka ʻōlelo aʻoaʻo i kūpono loa iā ʻoe.
Leka Lawe-Home
- He mea nui e hāʻawi i kou kino i ka meaʻai e pono ai i ka wā o ka mālama ʻana i ka maʻi kanesa. E kamaʻilio me kāu kauka e pili ana i kēia.
- Inā ʻoe e hānai i kāu pōpoki i ka meaʻai āu e ʻai ai, e noʻonoʻo pono inā palekana kēlā mau mea no lākou.
- He palekana ka hāʻawi ʻana i kahi liʻiliʻi o ka moa i hoʻolapalapa ʻia, iʻa, hua manu, a me kekahi mau mea kanu (kāloti, paukena) me ka ʻole o ka paʻakai a mea ʻala paha.
- Mai hāʻawi i nā pōpoki i nā mea e like me ka waiū, ka tīhi, ka ʻakaʻakai, ke kālika, ka kokoleka, a me nā hua waina.
- E makaʻala i nā ʻano pua a me nā mea kanu āu e lawe mai ai i ka home. E mālama pono i nā līlia mai nā pōpoki aku.
- He mea naʻauao ke ʻimi i ka ʻōlelo aʻo mai kāu kauka e pili ana i kāu meaʻai a mai kāu kauka holoholona e pili ana i ka meaʻai a kāu pōpoki.
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