ʻAʻole hiki iā ʻoe ke hoʻōki i ka ʻai nui ʻana me ka ʻole o ka kaohi ʻana i ka nui o ka ʻai? E aʻo pono kākou i ke ʻano o ka kaohi ʻana i ka nui o ka ʻai!

Ke manaʻo nei ʻoe i kekahi manawa ua ʻai nui mākou? ʻOiaʻiʻo, nui ka poʻe o mākou e ʻai nui ana i kēia mau lā me ka ʻike ʻole. ʻO kekahi kumu no ia mea, ua maʻa mākou i ka ʻike ʻana a me ka ʻai ʻana i nā ʻāpana nui o ka meaʻai. No laila, e kamaʻilio hou aku kākou i kēia lā e pili ana i ka kaohi ʻana i ka ʻāpana ? He mea nui loa kēia no ʻoe a me kou ʻohana.

No ke aha mākou e noʻonoʻo nui ai e pili ana i ka nui o ka meaʻai? (Nā pilikia ʻai nui)

I ka ʻōlelo maʻalahi, he nui nā hopena maikaʻi ʻole o ka ʻai nui ʻana. ʻOi aku ka nui o ka poʻe e ʻai nui mau ana i ke kaumaha, ʻo ia hoʻi, e lilo i ke kaumaha nui/momona. ʻAʻole wale kēlā, akā hiki nō hoʻi iā lākou ke kū i nā pilikia olakino ʻē aʻe.

E noʻonoʻo, hiki ke hana ʻia nā mea e like me kēia:

• Ke koko kiʻekiʻe
• Kolesterol kiʻekiʻe
• ʻAno 2 Diabetes
• Nā pilikia o nā iwi a me nā hono : ʻO kēia paha ke kumu e ʻeha nui ai kou mau kuli.
• ʻO ka apnea hiamoe ka wā e manaʻo koke ai ʻoe e like me ʻoe e hanu ana i ka wā e hiamoe ana i ka pō.
• I kekahi manawa hiki i kēia ke alakaʻi i nā kūlana e like me ke kaumaha .

Hoʻonui pū kēia i ka pilikia o nā maʻi koʻikoʻi e like me ka maʻi puʻuwai a me ka hahau ʻana i ka poʻe ʻelemakule.

E nānā, ke hele mākou i kahi hale kūʻai a i ʻole kahi hale ʻaina, no ke aha lākou e hoʻāʻo ai e lawelawe iā mākou i nā ʻāpana nui? No ka mea, ke manaʻo nei mākou, 'He mea hoʻonele kālā wale nō ia, kūpono ia inā kūʻai mākou i kahi mea nui aʻe.' Akā, inā piha pono ʻole kēlā 'ʻai waiwai' i ka ʻaila, ke kō, a me nā calorie, e hōʻino ia i ko mākou olakino, ʻaʻole e pōmaikaʻi iā ia, ʻeā? ʻO ia ke kumu he mea nui ka kaohi ʻana i ka ʻāpana.

He aha ka 'nui o ka lawelawe' ma kahi ʻeke meaʻai? E hoʻomaopopo iki kākou.

Ua ʻike paha ʻoe he nui nā ʻeke meaʻai a me nā kini a mākou e kūʻai ai mai ka hale kūʻai me kahi 'nui lawelawe' ma luna o lākou. ʻAʻole kēia manaʻo i ka nui a mākou *e* ʻai ai, akā, i ka nui o kēlā meaʻai a ka poʻe e ʻai mau ai i ka manawa hoʻokahi. ʻO ia hoʻi, inā ʻoe e ʻai i kēlā nui, hiki iā ʻoe ke ʻike i ka nui o nā calorie a me nā meaola - ʻo ia hoʻi, ka nui o ka ʻaila, ke kō, ka paʻakai, a pēlā aku - āu e komo ai i loko o kou kino.

I kekahi manawa, hiki i ka nui o ka lawelawe ma ka lepili ke liʻiliʻi loa ma mua o ka nui āu e ʻai mau ai. I kēlā hihia, ʻo ka 'nui o ka ʻāpana' e pili ana i ka nui o ka meaʻai āu e koho ai e ʻai. He mea nui e hoʻomaopopo i ka ʻokoʻa ma waena o nā mea ʻelua.

E noʻonoʻo i kēia ʻano. Kūʻai ʻoe i kahi pūʻolo o nā mea kanu hau mai ka hale kūʻai. ʻOiai ʻo ka nui o ka lawelawe ʻana he '1 kīʻaha', inā makemake ʻoe e ʻai ma kahi o hoʻokahi kīʻaha a me ka hapa, maikaʻi kēlā. No ka mea, ʻo ka hapa nui o nā mea kanu he haʻahaʻa i nā calorie, haʻahaʻa i ka momona, akā kiʻekiʻe loa i ka meaʻai.

Akā, i ka wā e kamaʻilio ai mākou e pili ana i nā meaʻai i kiʻekiʻe i nā calorie, ke kō, a me ka momona, he mea nui loa ia (ka nui o ka lawelawe ʻana). Ua like ia me kahi ʻōlelo aʻo iki iā mākou, 'Ke ʻai nui nei paha ʻoe, a he mea ʻino paha ia no kou kino.'

Eia kekahi laʻana, e ʻōlelo kākou ua kūʻai ʻoe i kahi ʻeke 100-gram o nā bisiketi a ʻai iā lākou a pau i hoʻokahi manawa. Akā inā ʻōlelo ka nui o ka lawelawe ma ka lepili '30 grams' (ʻo ia hoʻi ma kahi o 3 bisiketi), ʻo ia hoʻi ua ʻai ʻoe ma mua o ʻekolu mau lawelawe! ʻAʻole wale ia, ua ʻai pū ʻoe i ʻekolu manawa o nā calorie a ʻekolu manawa o ke kō i helu ʻia ma ka lepili! Maopopo iā ʻoe ke ʻano o ka pōʻino o ia mea?

No laila, ehia ka nui e pono ai kākou e ʻai? (Nā Nui i Manaʻo ʻia)

ʻAe, ua ʻike mākou i kēia manawa ʻo ka nui o ka lawelawe ʻana ka nui o ka meaʻai a ka poʻe e ʻai mau ai a me nā meaola i loko. Eia naʻe, ʻaʻole ia e haʻi mai iā mākou i nā meaʻai e pono ai mākou e ʻai a me ka nui e ʻai ai e noho olakino. ʻO ia ke kumu he mea nui ka manaʻo o ka ʻai kaulike. Ma ʻAmelika, aia kahi ʻōnaehana i kapa ʻia ʻo 'MyPlate', ʻo ia ke ʻano o ka hoʻohuihui ʻana i nā meaʻai i ke ʻano e kūpono iā ʻoe a me kou ʻohana a ʻai i nā nui kūpono. Pono mākou e noʻonoʻo e pili ana i kā mākou ʻai ma ia ʻano. Hiki iā ʻoe ke nīnau i kāu kauka a i ʻole kekahi meaʻai meaʻai no ka ʻike hou aku e pili ana i kēia.

ʻO ke ʻAno Pā Mahele - He ʻōlelo aʻoaʻo maikaʻi loa e kaohi maʻalahi i kāu ʻai ʻana!

ʻO kahi ala maʻalahi a kūpono hoʻi e kāohi ai i ka nui o ka meaʻai āu e ʻai ai, ʻo ia ke kumumanaʻo o ka 'pā i māhele ʻia'. Ua like ia me ka 'MyPlate'. E noʻonoʻo ua māhele ʻia kāu pā i ʻehā ʻāpana.

• `#### He hapaha o ka pā no ka protein`

ʻO ia hoʻi nā mea e like me ka ʻiʻo, ka iʻa, nā hua manu, nā pīkī, nā lentil, a me ka soy. He mea nui loa kēia no ka ulu ʻana o ke kino a me ka nui o nā ʻiʻo.

• `#### ʻO kekahi ʻāpana (1/4) o ka pā he mau starch (e like me ka ʻuala, ka ʻuala, ka cassava, ka kulina) a me nā mea kanu (e like me ka laiki bran, ka berena kurakkan, ka roti i hana ʻia mai ka palaoa atta, nā noodles)`

ʻOi aku ka maikaʻi o ke koho ʻana i nā palaoa piha e like me ka hiki. Nā mea e like me ka laiki palaoa piha, buckwheat, a me ka bale.

• `#### Pono ka hapalua (1/2) o ka pā i nā mea kanu (a i ʻole nā ​​​​huaʻai a me nā mea kanu)`

Hiki iā ʻoe ke hoʻohui i kekahi mea kanu a huaʻai paha i kēia, e like me nā lau ʻōmaʻomaʻo (mukunuvenna, gotukola, kankun), kāloti, pi, paukena, pī, tōmato, kukama. Hāʻawi kēia i nā huaora, nā minelala, a me ka fiber.

ʻO ka mea nui loa , ʻaʻole ʻoe makemake e ninini i ka meaʻai mai kekahi ʻāpana a i kekahi ʻāpana a i ʻole e hoʻopuehu iā ia e like me ke kuahiwi. ʻO ka māhele ʻana i kāu pā ma kēia ʻano ʻaʻole wale ia e kōkua iā ʻoe e kāohi i ka nui o ka meaʻai āu e ʻai ai, akā e maʻalahi hoʻi iā ʻoe ke hānai i kou ʻohana i kahi meaʻai kaulike.

ʻO kekahi mau ʻōlelo aʻoaʻo maikaʻi e kāohi i ka nui o kāu ʻāpana (Nā ʻōlelo aʻoaʻo no ka kāohi ʻana i ka ʻāpana)

Ma ke ʻano he mau mākua, hiki iā kākou ke kāohi i ka nui o kā kākou ʻai ʻana a aʻo aku i kā kākou mau keiki e hana like. Eia kekahi mau ʻōlelo aʻoaʻo e kōkua:

• E hoʻohana i nā pā liʻiliʻi e māhele i ka meaʻai.A laila ʻike ʻia ka meaʻai he nui aʻe. E noʻonoʻo e pili ana i ia mea, ke loaʻa iā ʻoe kahi sanwika ma kahi pā ʻaina nui, he ʻano liʻiliʻi loa ia. Akā inā ʻoe e kau i ka sanwika like ma kahi pā ʻaoʻao liʻiliʻi, e manaʻo ʻoe, 'Auē, ua nui.'
• Ke hana ʻoe i ka nui o ka meaʻai i ka manawa hoʻokahi, e puʻunaue i nā koena i nā ʻāpana liʻiliʻi ma mua o ka waiho ʻana iā lākou i loko o ka pahu hau a i ʻole ka pahu hau. A laila ke hele kekahi o ka ʻohana e kiʻi i kahi mea e ʻai ai, e loaʻa iā lākou ka nui kūpono o ka meaʻai ma ko lākou mau lima.
• Mai ʻae i nā keiki e ʻai i ka meaʻai mai loko mai o nā ʻeke a i ʻole nā ​​​​​​ipu nui. E puʻunaue iā ia i mau pā a i ʻole nā ​​​​​​kīʻaha kaʻawale. E hoʻomaʻamaʻa i ka ʻai ʻana ma ka papa ʻaina kīhini i ka hiki.
• ʻAʻole maikaʻi iki ka ʻai ʻana i mua o ke TV, kāu kelepona, a i ʻole kekahi pale ʻē aʻe. Ke hana mākou i kēlā, pau mākou i ka ʻai ʻana i nā mea hou aʻe me ka ʻike ʻole.
• I ka wā e kaʻana like ai i ka meaʻai, mai lawe mai i ka pā a i ʻole ke kīʻaha holoʻokoʻa i ka papa ʻaina, akā e kaʻana like mai ka pākaukau o ka lumi kuke. Inā he koena o ka meaʻai, e noʻonoʻo ʻelua ma mua o ka kaʻana like ʻana i ka lua o ka manawa. Inā ʻoe e noi hou aku no ia mea, e hāʻawi iā ia i ka salakeke mea kanu a i ʻole kekahi huaʻai.
• E ho'āʻo e ʻai i ʻekolu mau meaʻai momona a me hoʻokahi a ʻelua paha mau meaʻai māmā olakino i nā manawa maʻamau i ka lā. Inā ʻoe e hōʻalo i kahi ʻai, e ʻoi aku ka nui o kou ʻai nui ʻana i ka manawa aʻe āu e ʻai ai.
• E hoʻohui i nā salakeke a me nā huaʻai hou aʻe i nā meaʻai a kou ʻohana. ʻOi loa aku i ka wā e hoʻomaka ai ʻoe i kahi meaʻai me kahi mea e like me ka salakeke, ua kāohi ʻia ka pōloli a ua piha ʻoe i ka manawa ʻole. Kōkua pū kēia i ka kaohi ʻana i ka lawe ʻana i nā calorie pono ʻole.
• Mai wikiwiki i ka ʻai ʻana. E ʻai mālie. E nau pono i kāu meaʻai. E hāʻawi i nā mea a pau i ka manawa e māʻona ai, a laila e kaʻana like hou inā pono. ʻO ka ʻai pū ʻana ma ke ʻano he ʻohana he manawa kūpono loa ia e kamaʻilio pū ai a kūkulu i nā pilina.
• Mai koi aku i kāu mau keiki e 'ʻai a maʻemaʻe ka pā.' E aʻo iā lākou e hoʻōki i ka ʻai ʻana ke māʻona lākou. He mea nui loa kēia.
• Ke hele ʻoe i kahi hale ʻaina, e kaʻana like i kāu pāʻina, a i ʻole e kauoha i kahi meaʻai māmā me kāu papa nui, a i ʻole e hoʻopaʻa i ka hapalua o kāu pāʻina e lawe i ka home ma mua o kou hoʻomaka ʻana.
• I ke kauoha ʻana i nā meaʻai lawe ʻia, e kauoha i nā ʻāpana liʻiliʻi a kaʻana like me nā mea a pau ma ka home (ʻano ʻohana). I ka ʻai ʻana ma nā hale ʻaina wikiwiki, e koho i nā meaʻai e hele mai me nā koho olakino (e like me ka waiū, nā huaʻai, nā kāloti) no nā kamaliʻi liʻiliʻi.

Pono anei kākou e aʻo i nā kamaliʻi e pili ana i ka nui o nā ʻāpana? (Ke komo ʻana o nā keiki)

He manaʻo maikaʻi loa ka hoʻokomo ikaika ʻana i nā keiki i ke kōkua ʻana iā lākou e hoʻomaopopo i ka nui o kā lākou ʻai ʻana. Hiki iā ʻoe ke hoʻolilo i kēia i pāʻani.

E noʻonoʻo wale, ua lawa ka laiki no hoʻokahi lawelawe ʻana no kahi keiki liʻiliʻi. No laila, e hāʻawi i kāu keiki i kahi ʻōpuʻu hau kalima a nīnau, "E kaʻana like kākou i ka laiki kalima i kēia lā?" a e kaʻana like ka ʻohana i ka laiki. E like ia me kahi pāʻani no lākou, a e hauʻoli lākou ia mea.

Pono ka nui o kahi ʻāpana ʻiʻo e like me ka nui o kahi papa kāleka. No laila, e lawe i kahi ʻāpana moa a ana iā ia. "E nānā, e ke keiki kāne/kaikamahine, ua like anei kēia me kahi papa kāleka?" E nīnau.

Eia kekahi, e lawe i waho i ke ana kīhini. ʻOiai ʻaʻole paha e like me ka leʻaleʻa iā ʻoe ke kaupaona ʻana a me ke ana ʻana i ka meaʻai, hiki iā ia ke lilo i mea leʻaleʻa nui no nā keiki. ʻAʻole wale ia, akā he ala maikaʻi loa ia e hoʻomanaʻo ai i nā helu a me nā helu ʻana.

E ana anei kākou ia mea ma ka nui o ko kākou lima?

Inā ʻaʻohe āu mea ana, ʻo kahi ala maʻalahi loa e loaʻa ai kahi manaʻo maʻamau o ka nui o ka ʻai ʻana, ʻo ia ka hoʻohana ʻana i kou lima. He ala maikaʻi kēia e hoʻomanaʻo ai iā ʻoe iho e pono i nā keiki ke ʻai liʻiliʻi no ka mea ʻoi aku ka liʻiliʻi o ko lākou mau lima ma mua o ko ka poʻe pākeke.

• ʻO ka lima paʻa ka nui o ka lima paʻa o ke keiki (e like me ka nui o ka lima paʻa o ke keiki) no hoʻokahi lawelawe ʻana o nā noodles, laiki, cereal kakahiaka, nā mea kanu, a me nā huaʻai.
• ʻO ka nui o kekahi mea e like me ka ʻiʻo a me ka iʻa e like me ka poho lima o ke keiki.
• E kaupalena i ka nui o nā aila i hoʻohui ʻia i ka meaʻai (e like me ka pata, ka ʻaila, ka mayonnaise, a me ka ʻaʻahu salakeke) i ka nui o ka piko o ka manamana nui o ke keiki.

A mai poina i ka nūhou maikaʻi e pili ana i ka nui o nā ʻāpana: hana kēia i nā ʻaoʻao ʻelua! ʻOiai inā makemake ʻoe e hoʻemi i ka nui o kahi kīʻaha e like me ka spaghetti, hiki iā ʻoe ke hoʻokaʻawale i nā mea kanu e like me ke kāloti a i ʻole nā ​​​​pī i loko o kahi lawelawe ʻoi aku ma mua o hoʻokahi. E maʻalahi kēia i ka hoʻokō ʻana i kāu pahuhopu '5 mau huaʻai a me nā mea kanu i ka lā', ʻeā?

ʻO ka mea hope loa, ʻo ka mea nui loa (Leka Lawe-Home)

ʻO ka mea hope loa, he mea nui loa ke kuleana a mākou e pāʻani ai ma ke ʻano he mau mākua i ke aʻo ʻana i nā keiki e pili ana i ka nui o nā ʻāpana . ʻO ke ʻano o kā mākou ʻai ʻana, ke ʻano o kā mākou koho ʻana i ka meaʻai, ke ʻano o ko mākou noʻonoʻo ʻana i nā nui o nā ʻāpana - ke nānā nei nā keiki i kēia mau mea a pau.

Inā ʻai kākou me ka noʻonoʻo, e aʻo kā kākou mau keiki mai kēlā kumu hoʻohālike. No laila, he mea e ʻoliʻoli ai ka meaʻai. I ka manawa like, ʻo ko kākou kuleana ke ʻai i ka meaʻai momona i ka nui e pono ai ko kākou kino. Inā pēlā, hiki iā kākou ke noho ma ke ʻano he ʻohana olakino a hauʻoli. Maopopo iā ʻoe? Inā he mau nīnau hou aku kāu e pili ana i kēia, mai poina e kamaʻilio me kāu kauka ʻohana.

Ka Manaʻo o ka ʻĀpana, Ka Manaʻo o ka Nui o ka Meaʻai, ʻAi Ola Kino, ʻAi Kaulike, ʻAi o ke Keiki, Momona, Nui o ka Lawelawe ʻana, ʻAi Nui ʻAi