ʻAi Meaʻai Palupalu no ka ʻEha ʻŌpū - He aha ia? E ʻike kākou!

Ua loaʻa iā ʻoe kekahi ʻeha ʻōpū i kekahi manawa, a ma hope paha o ke ʻoki ʻana, a ua ʻōlelo aku ke kauka iā ʻoe e 'ʻai wale i ka meaʻai māmā no kekahi mau lā'? A laila e noʻonoʻo paha ʻoe, 'He aha kēia meaʻai māmā? Pehea ʻoe e hana ai i kēia?' ʻO ia ka mea a mākou e kamaʻilio ai i kēia lā. ʻO ka ʻike pono ʻana i kēia e lilo ia i mea pono loa iā ʻoe.

He aha kēia ʻano meaʻai palupalu?

I ka ʻōlelo maʻalahi, ʻo ka ʻai palupalu kahi ʻai maʻalahi ke nau, palupalu, a haʻahaʻa i ka fiber a hoʻoheheʻe koke ʻia . I kekahi manawa kapa mākou i kēia he ʻai palupalu gastrointestinal (GI) . Manaʻo pinepine ʻia kēia ʻano ʻai ma hope o ke ʻoki ʻana, ke loaʻa iā ʻoe kahi ʻōpū ʻeha, a i ʻole makemake ʻoe e hāʻawi i kou ʻōpū i kahi hoʻomaha. E noʻonoʻo e pili ana, ua like ko mākou ʻōpū me ka mīkini. I kekahi manawa pono lākou i kahi hoʻomaha, kahi mea e hana ai, ʻeā? Pēlā nō kēia.

I ka hahai ʻana i kēia papaʻai, pono ʻoe e ʻai i nā meaʻai 'maʻalahi ke ʻai ʻia' a e noho mamao aku mai nā meaʻai 'paʻakikī ke ʻai ʻia' . E like me kā mākou hoʻokomo wale ʻana i ka ʻaila maikaʻi i loko o ke kaʻa, pono mākou e hānai i ko mākou ʻōpū me ka meaʻai kūpono a kūpono hoʻi i ka manawa kūpono.

He mea nui e hoʻomau i ka ʻai ʻana ma kēia ʻano a hiki i ka wā e ʻōlelo ai kāu kauka a meaʻai meaʻai paha iā ʻoe. Hiki ke hala kēia i ʻelua a ʻekolu pule, a i ʻole a hoʻi hou kou makemake a hoʻi hou kou neʻe ʻana o ka ʻōpū i ka maʻamau. Inā paʻakikī iā ʻoe ke ʻai ma ka home, e kamaʻilio me kāu kauka a meaʻai meaʻai paha. E hiki iā lākou ke kōkua iā ʻoe.

ʻOiai ua ʻōlelo kekahi ʻaʻole maikaʻi nā meaʻai a pau iā ʻoe, ʻaʻole ia he manaʻo he maikaʻi lākou iā ʻoe. Inā manaʻo ʻoe ua pehu a loaʻa paha nā pilikia o ka ʻōpū ma hope o ka ʻai ʻana i kahi meaʻai, e hoʻōki i ka ʻai ʻana i kēlā meaʻai no kekahi mau lā a laila e hoʻāʻo hou. He ʻokoʻa ke kino o kēlā me kēia kanaka, no laila pono ʻoe e ʻimi i ka mea e pono ai iā ʻoe.

Mai poina e heluhelu pono i nā lepili o nā meaʻai i hoʻopili ʻia āu e kūʻai ai mai ka hale kūʻai . ʻO ka mea āu e pono ai e nānā, ʻo ke koho ʻana i nā meaʻai i emi iho ma mua o 2 grams o ka fiber i kēlā me kēia lawelawe ʻana. No ka mea, i kēia manawa ke nānā nei mākou i nā meaʻai haʻahaʻa i ka fiber.

Inā ʻaʻole i ʻōlelo ʻia e kāu meaʻai meaʻai a kauka paha, hiki iā ʻoe ke koho i kahi papaʻai māmā e like me kēia. E hoʻomanaʻo, inā ʻoluʻolu ʻole ʻoe ma hope o ka ʻai ʻana i kahi meaʻai, e hoʻōki i ka ʻai ʻana no kekahi mau pule a hoʻāʻo hou ma hope.

He aha hou aʻe kā mākou e makaʻala ai i ka wā e hahai ai i kēia papaʻai palupalu?

ʻAe, e nānā kākou i nā mea nui ʻē aʻe e pono ai e hahai pololei i kēia papaʻai. Inā ʻoe e hahai pololei i kēia mau mea, e lilo kēia papaʻai i mea kōkua nui i ke kōkua ʻana iā ʻoe e hoʻōla koke.

• E nau maikaʻi i kāu meaʻai: ʻO kēia kekahi o nā mea nui loa. E nau i kēlā me kēia nahu āu e ʻai ai a hiki i ka like ʻana me ka ʻuala i kuʻi ʻia.ʻAe. Mai ale koke i ka meaʻai ke hoʻokomo ʻoe i loko o kou waha. ʻO ka nui o kāu nau ʻana i ka meaʻai, ʻoi aku ka maʻalahi o ka ʻeli ʻana o kou kino. E like me ka wā e nau maikaʻi ai mākou i ka laiki, ʻoi aku ka māmā o ka ʻōpū. Hoʻemi nui kēia i ke kaumaha ma luna o ko mākou ʻōpū.
• ʻAi i nā manawa he nui i ka lā: ʻOi aku ka maʻalahi o ka ʻai ʻana i 4 a i ʻole 6 mau pāʻina liʻiliʻi i ka lā ma mua o 3 mau pāʻina nui i ka manawa hoʻokahi. E hoʻomau i ka ʻai ʻana i nā meaʻai liʻiliʻi i kēlā me kēia mau hola o ka lā. E kōkua kēia i kou ʻōpū e ʻoluʻolu a maʻalahi hoʻi ka ʻeli ʻana.
• E inu i ka nui o ka wai: Pono ʻoe e inu ma ka liʻiliʻi he 8 mau aniani wai i ka lā. Hoʻokomo pū kēia me nā meaʻai wai e like me ka pudding, ka ice cream, ka sherbet, nā ice lollies (e like me Popsicles®), ka sopa, ka jelly, a me ka yogurt. ʻAʻole maikaʻi ke waiho i ka wai i loko o kou kino, ʻoiai ke hoʻōla nei ʻoe.
• E makaʻala i nā hemahema o ka meaʻai: ʻOiai ua kaupalena kēia ʻai i kekahi mau meaʻai (ʻoi aku ka nui o ka fiber, nā mea kanu paʻakikī ke ʻeli, nā huaʻai, a me nā legumes), e nele paha ʻoe i kekahi o nā meaola e pono ai kou kino. Inā ʻōlelo ʻia ʻoe e ʻai i kēia ʻano no nā pule he 2-3 a ʻoi aku paha , pono paha ʻoe e lawe i kahi multivitamin . Eia nō naʻe, pono ʻoe e kamaʻilio me kāu kauka ma mua o ka lawe ʻana i kekahi mea hoʻohui huaora a mineral paha. ʻO lākou ka poʻe e haʻi pololei iā ʻoe i kāu mea e pono ai a me ka nui. ʻAʻole ia he manaʻo maikaʻi ke lawe i nā huaora ma ka whim.
• Pehea e hoʻohui hou ai i ka fiber: Ke hoʻomaikaʻi ʻia kāu mau hōʻailona, ​​​​pono ʻoe e hoʻomaka mālie e hoʻohui i nā meaʻai waiwai i ka fiber i kāu papaʻai . He ʻāpana koʻikoʻi ka fiber o ka papaʻai kaulike. He mea nui ka fiber no ka hana ʻōpū a me ka pale ʻana i ka paʻa ʻana o ka ʻōpū. Mai hoʻohui nui i ka manawa hoʻokahi. E hoʻāʻo e hoʻohui i kahi meaʻai hou (e laʻa, kahi mea kanu a huaʻai paha i ka fiber kiʻekiʻe) i kēlā me kēia 2-3 mau lā e ʻike ai inā hoʻonāukiuki i kou ʻōpū, hoʻopiha iā ʻoe, a hoʻololi paha i kāu neʻe ʻana o ka ʻōpū.
• E ʻai i nā ʻano meaʻai like ʻole: He mea nui loa ka ʻai ʻana i nā ʻano meaʻai like ʻole no ke olakino maikaʻi. Ma kahi o ka ʻai ʻana i ka mea like i kēlā me kēia lā, e hoʻāʻo e ʻai i nā mea like ʻole e like me ka hiki (i loko o kēia mau kapu meaʻai māmā). Ma kēlā ʻano, e loaʻa iā ʻoe nā meaolaola āpau e pono ai kou kino.

ʻO ka mea nui loa, ʻo ia ka hana ʻana i kēia mau mea a pau ma lalo o ke aʻo a kāu kauka a meaʻai paha. ʻO lākou ka poʻe i ʻike i ka mea maikaʻi loa no kou kūlana. Inā he mau nīnau kāu, mai kānalua e nīnau iā lākou.

ʻAe, e nānā kākou pehea e hoʻomākaukau ai i kahi papaʻaina laʻana no hoʻokahi lā. Ua hoʻolālā ʻia kēia e maʻalahi ke ʻai a kūpono no nā pule ʻelua a ʻekolu paha ma hope o ke ʻoki kino. Akā he laʻana wale nō kēia, hiki iā ʻoe ke hoʻololi e like me kāu makemake, ka maʻalahi, a me nā mea āu i loaʻa ai ma ka home.

E nānā kākou i ke ʻano o kahi papa kuhikuhi hoʻohālike.

Eia kahi papaʻaina no ka lā hiki iā ʻoe ke loaʻa kahi manaʻo. He māmā kēia a maʻalahi hoʻi e hoʻoheheʻe.

ʻAina kakahiaka

Koho 1:

• He omelet me ka tīhi.
• He croissant a he muffin Pelekane paha.
• ʻElua punetēpē o ka jelly hua waina.
• He kīʻaha waiū (2% momona) (ma kahi o 8 auneke).

Koho 2:

• 3/4 kīʻaha yogurt Helene vanilla.
• He maiʻa (ua pala maikaʻi).
• He ʻāpana berena keʻokeʻo i hohola ʻia me ka pata a i ʻole ka pata pīnati.
• He kīʻaha tī (wela a anu paha, me ka emi ʻana o ke kō).

ʻAina awakea

Koho 1:

• Moa i kālua ʻia (ma kahi o 4 auneke) me ka pāhiri i ʻoki liʻiliʻi ʻia.
• 1/2 kīʻaha o ka ʻuala i ʻili ʻia, i hoʻolapalapa maikaʻi ʻia, a me ka ʻuala i kuʻi ʻia, me ka wai momona ʻeleʻele laumania.
• 1/2 kīʻaha pīni ʻōmaʻomaʻo i hoʻolapalapa ʻia.
• 1/2 kīʻaha ʻāpala.
• He piskiki me nā ʻāpana kokoleka.
• He kīʻaha wai lemonade.

Koho 2:

• He sanwika pelehū a me ka tīhi Kuikilana i hana ʻia ma luna o ʻelua ʻāpana berena rai ʻole hua, me kahi mayo liʻiliʻi a me ka sinapi e ʻono ai.
• 1/2 kīʻaha ʻāpala.
• He ʻeke liʻiliʻi o nā ʻuala palai i hoʻomoʻa ʻia, ma kahi o 20-30 grams.
• He kīʻaha wai lemonade.

Meaʻai Māmā awakea

• He ʻāpana tīhi mozzarella.
• ʻEhā a ʻeono paha mau kuki paʻakai, a i ʻole kahi ʻeke o nā pretzels nui e like me ka meaʻai māmā.
• He kīʻaha wai.

ʻAina ahiahi

• He kīʻaha pasta penne me ka mea ʻono ʻiʻo. Inā makemake ʻia, e kāpīpī i kahi tīhi Parmesan ma luna a hoʻohui i kahi ʻaila ʻoliva a pata paha.
• He ʻāpana berena Italia me ka ʻole o nā hua.
• He kīʻaha kāloti i hoʻolapalapa maikaʻi ʻia.
• 1/2 kīʻaha ʻaikalima vanilla.
• He kīʻaha tī anu.

ʻAi Māmā Ahiahi

• 1/2 kīʻaha o ka tīhi hale liʻiliʻi, pudding, a i ʻole ka jelly.
• 1/2 kīʻaha pīkī i loko o ka pahu.
• He kīʻaha wai.

I kēia manawa, ua loaʻa paha iā ʻoe kahi manaʻo maikaʻi no ke ʻano o ka papaʻai palupalu a pehea e hoʻolālā ai. E hoʻomanaʻo, he laʻana wale nō kēia. Hiki iā ʻoe ke kamaʻilio me kāu kauka a meaʻai meaʻai paha e hana i kahi papa inoa o nā meaʻai kūpono iā ʻoe. Hiki iā lākou ke haʻi iā ʻoe e hoʻohui a wehe paha i nā meaʻai ʻē aʻe ma waho aʻe o kēia mau mea.

No laila, he aha ka leka lawe home mai kēia moʻolelo?

He mea maʻalahi loa ia. Inā haʻi aku ke kauka iā ʻoe e hele i kahi papaʻai palupalu , ke haʻi aku nei lākou iā ʻoe e hoʻomaha iki i kou ʻōpū a me ka ʻōnaehana hoʻoheheʻe, e kōkua iā lākou e hana maʻalahi. ʻAʻole kēia he mea e makaʻu ai, he mea ia āu e hana nei e wikiwiki ai kou hoʻōla ʻana.

• ʻO ka mea nui e hoʻomanaʻo ai, ʻo ia ke nau maikaʻi i kāu meaʻai a ʻai mālie. E hoʻolilo i kēia i mea maʻamau.
• ʻOi aku ka maikaʻi o ka ʻai ʻana i kekahi mau meaʻai liʻiliʻi i ka lā ma mua o ka ʻai ʻana i hoʻokahi meaʻai nui i ka manawa hoʻokahi. He mea maʻalahi ia i ka ʻōpū.
• E inu i ka wai he nui. Mai hoʻomaloʻo i kou kino.
• E pale i nā meaʻai e hoʻoluhi iā ʻoe no kekahi manawa. ʻAʻole pono nā mea āpau no nā kānaka a pau.
• E makaʻala i ka nui o ka fiber i loko o nā meaʻai i hoʻopaʻa ʻia. E heluhelu i ka lepili.
• Mai lawe i nā mea e like me nā huaora me ka ʻole o ke aʻo ʻana a ke kauka. Hiki iā ia ke hana i nā pilikia ʻē aʻe.
• Ke ʻoluʻolu kou manaʻo, e hoʻomaka e hoʻohui i ka fiber i kāu meaʻai. E kamaʻilio me kāu kauka e pili ana i kēia.

ʻO ka mea nui loa , ʻo ia ka hahai pono ʻana i nā kuhikuhi a kāu kauka a meaʻai paha. ʻO lākou ka poʻe e alakaʻi iā ʻoe ma ke ala kūpono no kou kūlana. No laila, ʻaʻohe mea e hopohopo ai. He manawa pōkole wale nō kēia. Inā ʻoe e hana pololei, e ola koke ʻoe a hiki ke ʻai hou i nā meaʻai āu e makemake ai! Makemake au iā ʻoe e ola wikiwiki!

ʻAi māmā , ʻAi palupalu, ʻAi ʻōpū, ʻAi no ka ʻōpū ʻeha, ʻAi maʻalahi e ʻeli, ʻAi ma hope o ke ʻoki kino, ʻAi momona