huaʻai i kuke ʻia
ʻO nā huaʻai i kuke ʻia he koho ʻono maikaʻi loa no ka poʻe me ka ʻeli ʻana. He kiʻekiʻe nā huaʻai maka i ka fiber, hiki ke hoʻoulu i ka pehu i kekahi poʻe. A ʻo nā hua liʻiliʻi liʻiliʻi a i kālua ʻia e ʻeli koke ʻia a ʻaʻohe pilikia, no ka mea, ua palupalu ka fiber i loko o lākou ma lalo o ka mana o ka mahana. ʻO ka manaʻo o ka kuke ʻana a me ka ʻai ʻana i nā hua he mau kaukani makahiki. ʻO nā kauka Ayurvedic kahiko i ʻōlelo ʻia e hōʻoluʻolu i nā doshas maloʻo a pulu me ka meaʻai mahana. ʻO nā huaʻai i kuke ʻia he ʻāpana koʻikoʻi o ka ʻai ʻo Vata a me Pitta dosha. I ke ea o Rūsia, ʻo ka maiʻa i kālua ʻia, ka pears a me nā ʻāpala e kūpono i ka meaʻai i ka wā hāʻule a me ka hoʻoilo, ke loaʻa ʻole ka wela o ka pōʻino, a hoʻokahi ʻano hua maka ke anuanu. Ma ke ala, i ke kauwela hiki ke kūpono i nā haʻahaʻa haʻahaʻa ma waho o ka puka makani. Hoʻokomo pū ʻia nā huaʻai i hoʻomoʻa ʻia i ka puree me ke kō ʻole a me nā hua kēne. Inā pilikia ʻoe ma hope o ka ʻai ʻana i nā hua maka, e hoʻāʻo e kuke iā lākou a e ʻike ʻoe i ka ʻokoʻa.
mea ʻai i kuke ʻia
Hoʻomaopopo ka poʻe ʻai meaʻai me ka mālama wela liʻiliʻi, lilo nā huahana i mea ʻole. Ke hoʻomau nei ka hoʻopaʻapaʻa, akā no kekahi poʻe, ʻoi aku ka maikaʻi o nā mea kanu i kuke ʻia ma mua o ka maka. Nui nā lau ʻai i loko o ka fiber coarse. No ka laʻana, broccoli, kāloti, ʻukena, puaʻala, beets. Ma nā mea liʻiliʻi, e pōmaikaʻi wale ka fiber crude. Akā, ināʻoe e hana nui, hiki iāʻoe ke loaʻa ka pilikia nui ma ka'ōpū, i hui pūʻia me ke kaumaha. ʻO kēia ka hiʻohiʻona o nā mea ola o ka poʻe i ʻai i nā meaʻai palupalu a maʻalahi hoʻi i nā makahiki he nui (ka palaoa i hoʻolapalapa ʻia, ka berena, nā huahana waiu), a laila hoʻoholo koke e hoʻomaikaʻi i kā lākou ʻai. I ka manawa like, ʻaʻole pono ʻoe e ʻai koke i ke poʻo o ka cauliflower no ka ʻaina awakea. ʻOi aku ka maikaʻi o ka hoʻomoʻa ʻana me nā mea ʻala a lawelawe me ka ʻuala wela - no laila e ʻeli ʻia ka mea kanu me ka pilikia ʻole.
Nā makepili
Hoʻopau maikaʻi ʻia nā cereals mehana a i kuke ʻia. ʻO nā cereals maikaʻi loa ʻaʻole i loaʻa ka gluten. ʻO kēia ka buckwheat, millet, quinoa a me ka laiki hihiu. Hoʻohui ʻia me nā mea kanu i hoʻomoʻa ʻia, lilo lākou i mea ʻai puʻuwai. He maʻalahi nō hoʻi ka ʻeli ʻana i ka palaoa palaoa holoʻokoʻa. ʻOi aku ka maikaʻi o ke koho ʻana i nā koho olakino maikaʻi ʻole me ka nīnau ʻole o ka aila mea kanu, ka hū a me ke kō.
Hua waiu kao
ʻO nā huahana waiu kao ka mea maʻalahi loa e ʻeli. ʻO ka waiu pipi anu ka mea kaumaha loa. ʻO nā molekala protein o ka waiū kao e maʻalahi i ko mākou kino. He hua haole ka waiu bipi, he paʻakikī ke hoʻoheheʻe ʻia a hoʻohua ʻia i waho o kākou i ka wā maʻi (ka ihu, ka ʻū – he hopena o ke aloha i ka waiū hale kūʻai).
ʻO kekahi mea ʻē aʻe inā loaʻa iā ʻoe ka waiu hou unpasteurized mai kahi pipi kamaʻāina e ʻai ana i ka mauʻu i loko o kahi māla ma mua o ka ʻai ʻana i ka palaoa i loko o ka hale paʻa. ʻO ia waiū a me nā huahana mai ia mea e ʻoi aku ka maikaʻi ma mua o nā huahana waiu i kūʻai ʻia ma ka hale kūʻai. Inā loaʻa iā ʻoe ke kaumaha, ka hiamoe a me ka ʻili o ka ʻili mai ka waiū, ʻoi aku ka maikaʻi o ka lawe ʻana i nā hoʻokolohua no ka lactose intolerance. Hoʻopilikia ia i ka hapa nui o nā kānaka hou. Inā hōʻoia ʻia ka intolerance, ʻo ka hopena maikaʻi loa e hoʻololi i ka waiū holoholona me ka waiū meaʻai. ʻO nā koho ʻono loa he laiki, ʻalemona a me ka niu.
Nā meaʻono a me nā meaʻono
Ma nā ʻāpana liʻiliʻi, ʻai maikaʻi ʻia nā meaʻai a me nā meaʻai. ʻO ka mea nui ka ʻike i ke ana. ʻO kahi kī liʻiliʻi me ke kī, marshmallows a i ʻole ka meli ka hopena maikaʻi loa i ka ʻai ʻana a ʻaʻole e hoʻokaumaha i ka ʻai ʻana. Pono ʻoe i kēia mau meaʻai e hoʻopiha iā ʻoe. ʻO kahi spoonful o ka meli me ke kī e ʻoi aku ka maikaʻi ma mua o ka paona cherries. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā cherries no ka ʻaina kakahiaka a i ʻole ka ʻaina kakahiaka, i ʻole e ferment ke kō hua i ka ʻōpū me nā meaʻai ʻē aʻe.