Ke manaʻo pinepine nei ʻoe i ke kinoea? A i ʻole ke manaʻo nei ʻoe ua piha kou ʻōpū? Loaʻa iā ʻoe i kekahi manawa ka ʻeha o ka ʻōpū? He mea maʻamau loa nā pilikia ʻōnaehana hoʻoheheʻe e like me kēia i waena o mākou ma Sri Lanka. ʻO ka meaʻai a mākou e ʻai ai, kā mākou mau ʻano ʻai, pili pono kēia mau mea a pau i kēia. No laila i kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o ka hoʻoponopono ʻana o kekahi me ia mau pilikia i kā lākou ʻano ʻai a me ka inu ʻana.
No ke aha lā e loaʻa ai iā kākou nā ʻeha ʻōpū penei?
Nui nā kumu no kēia. I ka ʻōlelo maʻalahi, ʻo kekahi mau hewa i ko kākou nohona ke kumu pinepine.
E noʻonoʻo e pili ana i ia mea, pehea ka nui o nā meaʻai i hoʻopaʻa ʻia a me nā mea inu kō a mākou e ʻai ai mai ka hale kūʻai? A ke ʻai iki nei hoʻi mākou i nā huaʻai, nā mea kanu, a me nā mea kanu i waiwai i ka fiber. He hopena nui kēia i ka hana o kā mākou ʻōnaehana hoʻoheheʻe.
Eia kekahi, ʻo kekahi mau ʻano ʻai pono ʻole kekahi kumu no kēia.
- ʻAi wikiwiki ʻana: Ka moni ʻana i ka meaʻai me ka nau pono ʻole ʻana.
- Ke hōʻalo nei i nā meaʻai: Ke hōʻalo nei i ka ʻaina kakahiaka a me ka ʻaina awakea a laila ka ʻai ʻana i kahi meaʻai nui i ka pō.
- Nā ʻano ʻai ʻano ʻole: ʻAi ʻana i ka manawa like i kēlā me kēia lā.
Hiki i kēia mau ʻano maʻamau ke hoʻolilo i mea paʻakikī no kā mākou ʻōnaehana hoʻoheheʻe e hana pono i kāna hana. Akā ʻo ka nūhou maikaʻi, ma ka hana ʻana i kekahi mau hoʻololi i kā mākou ʻano ʻai a me ka inu ʻana, hiki ke kaohi ʻia ka nui o kēia mau pilikia.
Nā meaʻai "maikaʻi" e maikaʻi no ka ʻōnaehana hoʻoheheʻe
ʻAe, e nānā kākou i nā mea maikaʻi no ko kākou ʻōpū a pono e hoʻohui ʻia i kā kākou meaʻai. E kōkua kēia i ka maʻalahi o kāu kaʻina hana hoʻoheheʻe.
Nā huaʻai a me nā mea kanu
ʻO ka nui o ka fiber a me ka wai i loko o kēia mau meaʻai e kōkua i ka pale ʻana i nā maʻi e like me ka constipation a maʻalahi hoʻi ka ʻai ʻana.
| Nā ʻano hua maikaʻi | Nā ʻano mea kanu maikaʻi |
|---|---|
| ʻĀpala, maiʻa, ʻāpala | Nā pī, kāloti, beets |
| Hua waina, wai meli, papaya | Kukama, broccoli, kāpeti |
| Mango, nectarine, kiwi | ʻO ka palaina, ka paukena, ka ʻuala |
| Nā pea, nā plum maloʻo (Prunes) | Nā tōmato, nā radish, ka kulina |
ʻO ka protein a me nā palaoa
He mea maikaʻi loa nā protein haʻahaʻa momona a me nā palaoa piha no kou ʻōpū.
| He kumu maikaʻi o ka protein | Nā palaoa maikaʻi |
|---|---|
| Hua manu, iʻa, ʻiʻo wīwī | Berena palaoa multigrain/palaoa piha |
| Moa (wehe ʻia ka ʻili), Tofu | Laiki ʻeleʻele a laiki maka paha |
| Nā legumes e like me nā lentils, chickpeas, a me nā pīni ʻōmaʻomaʻo | Pasta palaoa holoʻokoʻa |
| Nā nati, pata pīnati | Nā meaʻai e like me ka oats a me ka buckwheat |
Nā meaʻai e makaʻala iki ai
E like me ka meaʻai maikaʻi, aia kekahi mau meaʻai e hiki ke hoʻonāukiuki i ka ʻōpū. ʻAʻole pono ʻoe e hoʻōki loa i ka ʻai ʻana iā lākou, akā he mea naʻauao ke hōʻemi iki iā lākou .
- Nā meaʻai ʻaila a me nā meaʻai palai: ʻO nā meaʻai palai hohonu (nā meaʻai pōkole, nā ʻuala palai) he lōʻihi ka manawa e ʻeli ai, hiki ke hōʻeha i ka ʻōpū.
- Nā meaʻai ʻala: Hiki i nā meaʻai ʻala a ʻala nui ke hoʻoulu i ka ʻeha puʻuwai i kekahi poʻe.
- Nā meaʻai kō a me nā mea ʻono: Hiki i nā mea e like me nā keke, nā biscuits, a me nā mea inu ʻono ke hoʻoulu i ke kinoea.
- Nā meaʻai a me nā mea inu hana:ʻOi aku ka maikaʻi o ka noho mamao aku mai nā meaʻai i hoʻopili ʻia a hana ʻia i nā meaʻai i ka hiki.
ʻO ka mea nui, ʻaʻole like ke kino o kēlā me kēia kanaka. ʻO kahi meaʻai e pilikia ai kekahi kanaka, ʻaʻole paha ia he pilikia no kekahi. No laila, he mea nui e ʻike i kou mau mea hoʻomanawanui ʻole.
Inā loaʻa iā ʻoe kēia mau hōʻailona, e ʻike pono i ke kauka.
Inā ʻaʻole e hoʻomaikaʻi ka ʻeha o kou ʻōpū me ka hana ʻana i nā hoʻololi i ka meaʻai a me ka lawe ʻana i nā ʻano maikaʻi, a inā loaʻa iā ʻoe kekahi o kēia mau hōʻailona, he mea nui e ʻike koke i kāu kauka . He mau hōʻailona paha kēia o kahi maʻi koʻikoʻi.
| Nā Hōʻailona Hōʻailona ʻUlaʻula e Makaʻala ai | |
|---|---|
| ʻAno | Wehewehena |
| Koko i loko o ka ʻōpala | Inā ʻulaʻula a ʻeleʻele paha kou noho me ke koko. |
| Ka luaʻi mau a i ʻole ka luaʻi ʻana | Inā hoʻomau ka nausea a me ka luaʻi no kekahi mau lā. |
| Ka pohō kaumaha i wehewehe ʻole ʻia | Inā e emi koke kou kaumaha me ka hoʻāʻo ʻole. |
| Manaʻo pinepine o ka luhi nui | Inā ʻoe e luhi mau a make ke ola me ke kumu ʻole. |
Ke loaʻa iā ʻoe nā hōʻailona e like me kēia, mai hoʻāʻo e mālama ponoʻī ma ka ʻimi ʻana i ka pūnaewele. ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke ʻike i ke kauka kūpono, e hana i nā hoʻokolohua e pono ai, a e ʻimi i ke kumu pololei.
Leka Lawe-Home
- Hoʻopilikia pololei ka meaʻai āu e ʻai ai i kāu mau pilikia me ka ʻōnaehana hoʻoheheʻe.
- E hoʻohui i nā meaʻai waiwai i ka fiber e like me nā huaʻai, nā mea kanu, a me nā palaoa holoʻokoʻa i kāu papaʻai.
- E hōʻemi i nā meaʻai ʻaila, kō, mea ʻala, a me nā meaʻai i hoʻopili ʻia i ka hiki.
- E nau maikaʻi i kāu meaʻai, e ʻai mālie, a e hoʻomaʻamaʻa i ka ʻai ʻana i ka manawa kūpono.
- Inā loaʻa iā ʻoe nā hōʻailona e like me ke koko i loko o kou noho, ka luaʻi mau ʻana, a i ʻole ka pohō kaumaha i wehewehe ʻole ʻia, pono ʻoe e ʻike i ke kauka.
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