ʻOiai ke ʻike nei nā mea a pau i ka nui o nā ʻōlelo aʻoaʻo kūpono e hoʻolauleʻa ai iā mākou me ke ola olakino, ke hoʻomau nei mākou i ka hoʻopaʻa ʻia ʻana i loko o kahi hui piha i nā makau e nahu pinepine ai mākou i ke koho ʻana i ka meaʻai.
Aia ke kumu ma ka hana ʻana i ka hoʻonaʻauao meaʻai o ka lehulehu, ʻoiai he hana paʻakikī a paʻakikī hoʻi ʻaʻole e hāʻule i nā hoʻowalewale e hoʻopuni nei iā mākou i kēlā me kēia lā, a i ka hihia e pili ana iā mākou i kēia lā, i kēlā me kēia manawa a mākou e hehi ai. he hale kūʻai nui .
Pehea e hiki ai iā mākou ke koho i kēlā mau meaʻai e pono ai mākou?
Me kēia mau ʻōlelo aʻoaʻo maʻalahi e hoʻomaʻamaʻa, a me ka manaʻo ikaika, hiki iā ʻoe ke hoʻomaikaʻi nui i kāu meaʻai.
ʻO ka hana mua ka loaʻa ʻana o nā mea nui loa, no ka mea, i ka wā e hele ai i ka hale kūʻai, inā ʻaʻohe manaʻo paʻa, piʻi ka nui o ka hula ma o nā aisles "pono ʻole". 'Ōlelo mākou i nā manawa he nui, akā loaʻa kahi papa inoa kūʻai, ʻo ia mea maʻalahi, ʻo ia ke kī e wehe i ka puka i nā koho kūpono.
No ka hoʻokō ʻana i ka mea i luna, paipai mākou i ka hoʻolālā ʻana i ka papaʻai. I loko o ia mea, e noʻonoʻo ʻoe i ke ʻano o ka ʻike o ke ʻano o ke ʻano, ka hiki ke kuke, nā ʻono, nā ʻano, etc. Ma kēia ala, hiki ke ʻōlelo ʻia kekahi mau meaʻai a i ʻole nā mea ʻē aʻe, i mea e hōʻoiaʻiʻo ai i ka kūleʻa i ka "hana ʻai olakino".
Ke hoʻopaʻa mākou i nā helu mua, ua mākaukau mākou no ka huakaʻi: ʻo ka manawa kēia e hele ai i ka hale kūʻai kūʻai a hoʻokō iā lākou āpau. No ke koho ʻana i nā koho hale kūʻai maikaʻi loa, ʻo ka manaʻo nui e hoʻohana i nā mea āpau āu e ʻike ai i ka liʻiliʻi ʻia a i ʻole ka hana olakino. No ka laʻana, hiki iā mākou ke koho i nā mea kanu hou a me nā huaʻai, mai nā mea o ke ola, a i ʻole nā koho i hoʻopaʻa ʻia, purees i hoʻomākaukau ʻia me nā mea maʻamau (mea kanu, paʻakai, EVOO a me nā mea ʻē aʻe) a i ʻole nā koho hohonu-frozen.
ʻO ka hiʻohiʻona e hāpai nei i ka kānalua nui, ʻo ia ke koho ʻana i kahi pā palai i hoʻopaʻa ʻia, i loko o ka mold a i ʻole i hoʻomoʻa ʻia. Inā ʻaʻole ʻoe e lawe i ke koho o ke kūʻai ʻana ia mea hou, no kēlā me kēia kumu, e koho mau mākou i nā mea i hoʻopaʻa ʻia me ka liʻiliʻi loa o ka nui o nā meaʻai, ʻo nā mea maʻamau: ʻo ka palaoa wholemeal (mai kēlā me kēia cereal), hū a i ʻole sourdough, kiʻekiʻe. nā momona (olive puʻupaʻa hou a i ʻole ka pua puaʻa oleic kiʻekiʻe) a me nā mea ʻē aʻe; ʻIke loa, hiki iā lākou ke lawe mau i nā meaʻai ʻē aʻe ma waho o ka cereal, e kali ana i ke ʻano o ka berena: nā hua, nā nati, etc. I nā koho āpau, ʻike ʻia ka glaze ma ka hope o ka papa inoa o nā mea hoʻohui, hoʻohana ʻia ia i mea hoʻohui e mālama ai i ka makū.
ʻO nā huahana dairy a me nā mea i loaʻa, o kēlā me kēia ʻano, me ka ʻole o ke kō a me ka liʻiliʻi loa o nā mea hoʻohui. Pēlā nō me nā hoʻomākaukau ʻana o ka mea kanu kumu. I kēia mau hihia, ma kahi o ke kō, ʻike mākou ʻaʻole i loaʻa nā momona haʻahaʻa haʻahaʻa a i hoʻouka ʻia me nā mea hoʻohui.
Hiki ke kūpono i nā legumes i hoʻopaʻa ʻia, a me nā kīʻaha ʻē aʻe i hoʻomākaukau ʻia a i hoʻomoʻa mua ʻia paha o kēia mau ʻano, inā loaʻa i kā lākou meaʻai nā legumes, nā mea kanu, ka ʻiʻo a i ʻole ka iʻa a me ka ʻaila ʻoliva puʻupaʻa.
Hoʻokipa mau ʻia nā nati a me nā ʻanoʻano, maoli a i ʻoki ʻia paha. No ka paleʻana i nā mea ma keʻano o nā kaola, pono e hoʻohui i nā momona haʻahaʻa (nā mea kanu i hoʻomaʻemaʻeʻia) a me nā sugars i nāʻano likeʻole (syrups, molasses, honey, etc.).
Cereals (breakfast, grain, pasta, etc.) inā hiki, emi ke kaʻina hana a inā makemake ʻoe e mālama iā ʻoe iho a hoʻāʻo i nā koho like ʻole, e nānā i waena o nā mea ʻai ma luna o ka palaoa āpau a me nā mea ʻē aʻe.
E pili ana i ka hoʻomākaukau ʻana i ka ʻiʻo (hamburgers, ʻoki anu, sausages, ʻiʻo minced), ʻo ka mea maikaʻi loa ka mea i loaʻa i kahi pākēneka kiʻekiʻe o ka mea maka, ka ʻiʻo i kēia hihia, a me nā mea hoʻohui ʻole ʻole, ʻoi aku ka nui o ke ʻoki anuanu. I loko o nā ʻiʻo liʻiliʻi i hoʻopaʻa ʻia, hiki ke heluhelu ʻia ka lepili "'X' 100% ʻiʻo liʻiliʻi".
E pili ana i ka mea kākau: ʻO Raquel Capel (R. C) he mea haʻuki a me ke kauka meaʻai meaʻai, kuleana no ka Nutrition no ka Hui Vikika, a me kahi mea hoʻomaʻamaʻa pilikino.
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