ʻO nā meaʻai a mākou e kūʻai ai ma ka hale kūʻai i kēlā me kēia pule, ʻo ia hoʻi, nā mea a mākou e kūʻai ai e ʻai, hiki ke hoʻomaikaʻi nui i ke olakino o kā mākou mau keiki. ʻAʻole wale ia, akā kōkua pū kēia i ka hoʻokomo ʻana i kahi manaʻo maikaʻi i ka meaʻai momona i nā keiki. Eia naʻe, ke hele mākou i ka hale kūʻai a ʻike i nā meaʻai ʻono a me nā mea inu ʻono, e hoʻopiha paha mākou i kā mākou mau kaʻa me nā mea nele i ka waiwai meaʻai me ka ʻike ʻole ʻana, ʻeā? No laila, he mea nui loa ia e makaʻala iki i kēia.
Pono anei mākou e hana i kahi papa inoa ma mua o ka hele ʻana i ka hale kūʻai?
Inā ʻoe e kākau i lalo i nā mea āu e pono ai ke kūʻai ma mua o kou hele ʻana i ka hale kūʻai, hiki iā ʻoe ke hōʻemi nui i ka nui o nā mea āu e kūʻai ai āu e pono ʻole ai. E noʻonoʻo i ka maʻalahi o ka hoʻolālā ʻana i kāu mau meaʻai no ka pule holoʻokoʻa a kākau wale i nā mea āu e pono ai ma ka papa inoa. A laila hiki iā ʻoe ke hoʻonohonoho i nā meaʻai momona e like me nā mea kanu hou, nā huaʻai, nā ʻiʻo momona, nā protein momona (e like me ka moa, ka pelehū), nā palaoa piha, a me nā huahana waiū momona haʻahaʻa .
I ka hoʻomākaukau ʻana i ka meaʻai no kou ʻohana, e noʻonoʻo i kēia mau mea:
- E hoʻokomo i nā mea kanu a me nā huaʻai i kāu mau meaʻai o kēlā me kēia lā. E hoʻomaʻamaʻa i ka hāʻawi ʻana iā lākou i kāu mau keiki.
- E hōʻemi i kāu ʻai ʻana i nā mea inu kō e like me nā sodas a me nā mea inu hua. Pono e hana ʻia nā wai huaʻai i hana ʻia ma ka home me ka emi ʻana o ke kō.
- I ka wā e kuke ai, e hoʻāʻo e hoʻohana i nā aila mea kanu, e like me ka ʻaila ʻoliva a i ʻole ka ʻaila canola, ma kahi o ka pata, ka margarine, a i ʻole ka lard .
- I ke koho ʻana i ka berena, nā meaʻai liʻiliʻi, ka pasta, a me ka laiki, e koho i nā berena palaoa piha ma kahi o nā berena palaoa i hoʻomaʻemaʻe ʻia . Eia kekahi laʻana, e koho i ka berena palaoa piha a i ʻole ka berena atta ma kahi o ka berena keʻokeʻo.
- I ke koho ʻana i ka waiū a me nā huahana waiū, koho i nā mea momona ʻole a i ʻole nā mea momona haʻahaʻa .
- E hoʻāʻo e hoʻokomo i nā iʻa hou aʻe i kāu meaʻai, ma ka liʻiliʻi he ʻelua a ʻekolu paha manawa i ka pule.
- E hōʻemi i ka nui o ka paʻakai āu e hoʻohui ai i kāu meaʻai i ka hiki. Akā, e hoʻohana i nā mea ʻala ʻē aʻe e hoʻohui i ka ʻono.
Ma waho aʻe o nā huaʻai a me nā mea kanu, he aha nā mea ʻē aʻe āu e makemake ai e hoʻohui i ka papa inoa?
ʻAe, no laila aia nā mea kanu a me nā huaʻai ma kāu papa inoa i kēia manawa. He aha nā mea maikaʻi ʻē aʻe e hiki ai iā mākou ke hoʻohui? E nānā kākou.
Nā meaʻai waiwai i ka protein
He mea nui loa ka protein no ke kino. E koho i ka iʻa (hou, hau, a me ka iʻa i hoʻokomo ʻia i loko o ka pahu - ʻoiai ka iʻa sālemona a me ka mackerel), ka moa ʻili ʻole, ka pelehū, nā ʻoki pipi a me ka puaʻa wiwi. Inā ʻaʻole ʻoe e ʻai i ka ʻiʻo, tofu, nā legumes i moʻa ʻia (e laʻa me nā chickpeas, lentils, peas, a me nā pīni ʻōmaʻomaʻo), nā nati a me nā hua, a me nā hua manu he mau kumu maikaʻi ia o ka protein.
Nā ʻano palaoa a me nā mea ʻai liʻiliʻi
ʻO ka palaoa holoʻokoʻaE koho i nā berena palaoa piha, nā tortillas, pasta, a me nā cereals. Eia kekahi , ʻo ka oatmeal, ka laiki ʻeleʻele, ka bulgur/wheat cracked, ka bale, a me ka quinoa he mau koho maikaʻi. He mau kumu maikaʻi nō hoʻi kēia o ka fiber.
Waiū a me nā huahana waiū (Dairy)
E like me ka mea i ʻōlelo ʻia ma mua, e koho i ka waiū momona haʻahaʻa a ʻaʻohe momona paha, yogurt, a me ka tīhi . Hiki iā ʻoe ke koho i nā waiū ʻē aʻe i hoʻonui ʻia i ka calcium , e like me ka waiū ʻalemona a i ʻole ka waiū soy.
E hele kākou ma ke ala kūpono ʻoiai ke hele nei i loko o ka hale kūʻai nui!
Inā ʻoe e kūʻai ana ma kahi hale kūʻai nui, e hoʻomaka i kāu kūʻai ʻana ma nā alaloa waho e like me ka hiki. ʻO kēia kahi e loaʻa pinepine ai ka hapa nui o nā mea olakino loa , e like me nā mea kanu, nā huaʻai, nā huahana waiū, a me ka ʻiʻo a me ka iʻa hou.
A laila e hele i nā alahele o loko. Aia kekahi mau mea nui e like me nā mea kanu i loko o ka pahu a me nā mea kanu i hoʻopaʻa ʻia, nā cereals, a me nā mea hoʻohui keke. Eia nō naʻe, ʻo kēia mau alahele o loko kahi e loaʻa pinepine ai nā meaʻai maikaʻi ʻole a me nā meaʻai māmā . No laila, ʻoi aku ka maikaʻi o ka hele ʻana i kēia mau alahele ma ka hopena o kāu kūʻai ʻana. Inā hiki, ʻoi aku ka maikaʻi o ka pale ʻana i nā alahele meaʻai māmā kahi e loaʻa ai nā mea e like me nā biscuits a me nā ʻuala palai i loko o nā ʻeke kala.
Pehea e koho ai i nā mea kanu a me nā huaʻai maikaʻi loa? Pehea e lawe mai ai iā lākou i ka home a mālama iā lākou?
I nā manawa hiki, e koho i nā mea kanu a me nā huaʻai i ke kau . Ma kēlā ʻano, ʻoi aku ka maikaʻi o ka ʻono a emi ka nui. E hele i kāu mākeke mahiʻai kūloko a i ʻole kahi hale kūʻai liʻiliʻi ma ke alanui . Ma kēlā ʻano, hiki iā ʻoe ke kūʻai i nā mea hou mai kā mākou mau mahiʻai ponoʻī. Akā, mai kūʻai nui i hiki ʻole iā ʻoe ke hoʻohana ma mua o ka palaho ʻana, ʻeā?
ʻO kahi ala maikaʻi e aʻo ai i nā keiki e pili ana i kēia mau mea, ʻo ia ke lawe iā lākou i kahi mahiʻai a i ʻole ka māla hua a ʻae iā lākou e ʻohi i kā lākou hua ponoʻī . He ʻike hou ia no lākou, a e hoʻoulu pū ia i ko lākou hoihoi i ka meaʻai.
ʻAe, inā ʻaʻole mākou i ʻohi iā lākou iho, pehea lā mākou e ʻike ai inā hou nā mea kanu a me nā huaʻai a mākou e kūʻai ai ma ka hale kūʻai? Mai ka ʻōpuʻu pī a i ka papaya, aia nā hōʻailona e pili ana i ko lākou pala a me ka hou o kēlā me kēia mea kanu a me nā huaʻai.
- I ke koho ʻana i nā mea kanu, e koho i nā mea hou a nani ke nānā aku . Pono ka hapa nui o nā mea kanu e paʻa i ka pā. E pale i nā mea i mae, palaho, a hōʻike paha i nā hōʻailona o ka palaho.
- I ke koho ʻana i nā hua , e pale i nā mea i loaʻa nā palapū . Akā e hoʻomanaʻo, i kekahi manawa ʻo ka mea maikaʻi i waho, ʻaʻole paha ia i ke kūlana maikaʻi loa ma loko.
- Inā mālama pono ʻia , hiki ke mālama ʻia nā huaʻai a me nā mea kanu hou no ka manawa lōʻihi. Hiki ke mālama ʻia kekahi mau mea kanu i loko o ka pahu hau no kekahi mau lā. Hiki ke mālama ʻia nā mea kanu aʻa e like me ke kāpeti a me ke kāloti no ka manawa lōʻihi.E mālama i nā ʻuala a me nā ʻakaʻakai ma kahi anuanu, pouli, a me ka ea. E hoʻohana mua i nā huaʻai a me nā mea kanu e mae a pala koke. E mālama i nā mea e lōʻihi iki no ka wā ma hope.
E aʻo pū kākou e pili ana i nā mea kanu a me nā huaʻai i hoʻopaʻahau ʻia a me nā mea i hoʻopaʻa ʻia.
He ʻono nā huaʻai a me nā mea kanu hou. Eia nō naʻe, he mea maʻalahi loa nā huaʻai a me nā mea kanu i hoʻopaʻa ʻia a me nā mea i hoʻopaʻa ʻia. Hiki ke mālama ʻia no ka manawa lōʻihi, a ua like ka maikaʻi o ko lākou waiwai meaʻai me nā mea hou . Manaʻo ka poʻe he nui ʻaʻole maikaʻi nā huaʻai i hoʻopaʻa ʻia a me nā mea i hoʻopaʻa ʻia, akā ʻaʻole ia ka hihia inā koho pololei ʻoe iā lākou.
ʻO ka mea nui loa, ʻo ke koho ʻana i nā huahana i ʻole nā mea ʻala a me ke kō i hoʻohui ʻia . Inā ʻoe e kūʻai ana i nā hua i loko o ka pahu, e nānā i ka lepili e koho i nā mea i hoʻopaʻa ʻia i loko o ka wai huaʻai ma kahi o ka syrup kō .
E hoʻomanaʻo: E like me kou kūʻai ʻole ʻana i kahi hua i ʻeha, mai kūʻai i kahi pūʻolo mea kanu hau inā ua haehae ʻia, ua pulu ka pahu, a ua haehae paha ka ʻōpala. I ke kūʻai ʻana i nā mea i loko o ka pahu, mai kūʻai i kahi pahu i loaʻa kahi lua nui, ke nānā aku nei he pehu, a i ʻole e liki .
Pono ʻoe e ʻae i kahi no kahi meaʻai liʻiliʻi, ʻeā?
Ke hoʻāʻo nei ʻoe e ʻai olakino i nā meaʻai a pau o kou ʻohana, manaʻo paha ʻoe e pono ʻoe e pāpā i nā mea ʻono a me nā meaʻai māmā i ka manawa hoʻokahi. Eia nō naʻe, ʻo ka hōʻoki koke ʻana i nā mea ʻono a me nā meaʻai māmā a kāu mau keiki e makemake ai e hiki ke hopena . Inā manaʻo kāu mau keiki, "ʻAʻole mākou e ʻae iā lākou e ʻai i kēia mau mea," e hoʻowalewale ʻia paha lākou e komo malū i nā meaʻai i pāpā ʻia i ka wā e hele ana lākou i waho.
No laila, he mea nui e hoʻokau i kahi kaulike, ʻaʻole e kau i nā lula paʻa a ʻae paha iā lākou e ʻai i nā mea a lākou e makemake ai . E pale i ka ʻōlelo ʻana i nā mea e like me 'he meaʻai maikaʻi ʻole kēia' a 'he meaʻai maikaʻi kēia' i ka hiki. Akā, e ʻae i kāu keiki e koho i kahi meaʻai māmā i kēlā me kēia manawa, ma ka hale kūʻai a ma ka home paha . No ka laʻana, hiki i kahi keiki makemake i nā ʻuala palai ke koho i kahi ʻeke ʻuala palai haʻahaʻa ka momona a me kahi ʻōmole salsa mai ka hale kūʻai. Ke hiki lākou i ka home, hiki iā lākou ke hauʻoli i ʻelua kīʻaha liʻiliʻi me nā ʻuala palai a me ka salsa!
No laila, e hoʻomanaʻo kākou i kā kākou i kamaʻilio ai, ʻeā?
I ka ʻōlelo maʻalahi, ʻo ka akahele iki i ke kūʻai ʻana hiki ke kōkua nui iā ʻoe a me kou ʻohana e noho olakino .
- E hana i kahi papa inoa ma mua o kou hele ʻana e kūʻai. E kōkua kēia iā ʻoe e pale aku i ke kūʻai ʻana i nā mea pono ʻole.
- E hoʻonohonoho i nā mea e like me nā mea kanu hou, nā huaʻai, nā palaoa piha, nā ʻiʻo lean, a me nā huahana waiū momona haʻahaʻa .
- Ma ka hale kūʻai nui, e nānā mua i nā papa o waho, a laila e neʻe i nā mea ʻē aʻe. E noho mamao loa mai nā alahele meaʻai māmā e like me ka hiki.
- I ke koho ʻana i nā mea kanu a me nā huaʻaiE nānā i ka hou a mālama pono iā lākou.
- Inā kūʻai ʻoe i nā meaʻai hau a i ʻole nā meaʻai i loko o ka pahu, e koho i nā mea i ʻole ke kō a i ʻole nā mea ʻala i hoʻohui ʻia.
- E ʻae i kahi meaʻai liʻiliʻi i kēlā me kēia manawa. Mai pāpā i nā mea āpau.
ʻO ka mea nui loa, ʻo ia ke kamaʻilio ʻana me kāu mau keiki e pili ana i kēia mau mea a hoʻokomo iā lākou i kēia mau koho. A laila e maʻa pū lākou i nā ʻano ʻai maikaʻi i ka wā ʻōpiopio! Ke makemake nei iā ʻoukou a pau i ke olakino maikaʻi!
ʻAi olakino, kūʻai hale kūʻai meaʻai, meaʻai momona, meaʻai a nā keiki, nohona olakino, papa inoa meaʻai, nā mea kanu a me nā huaʻai hou
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