ʻAʻole paha ʻoe e noʻonoʻo ua lilo ʻoe i mea kākoʻo i ka meaʻai kūpono ma ke kuke ʻana. A i ʻole . A i ʻole . ʻAe: mai kekahi mau inoa, mahalo ka ʻono!
ʻAʻole like me ka vegetarianism, ʻaʻole i kaupalena ʻia ka meaʻai kūpono i ka laulā o nā huahana a me nā ʻano o ka hoʻomākaukau. ʻO kona kumu hui kaulike o nā huahana kaulana… ʻIke ʻia nā ʻano o ka hoʻokō kūpono i ka meaʻai ma kēlā me kēia kīʻaha ʻāina. Hiki ke kapa ʻia ka meaʻai Iapana he kuhikuhi: nā meaʻai kūpono a me ka hoʻohaʻahaʻa i kā lākou ʻai.
Ke hoʻomaka ʻoe e ʻai me ka noʻonoʻo, e ʻike koke ʻoe e ʻoluʻolu loa ʻoe i ka meaʻai. ʻO kahi ʻano noʻonoʻo a ʻike i ka meaʻai e ʻae iā ʻoe e haʻalele maʻalahi i kāu mau ʻano maikaʻi ʻole a lilo i mea kākoʻo i ka papaʻai olakino.
1. E hoʻomaka ʻoe e ʻai i nā mea kanu a me nā huaʻai. He kiʻekiʻe lākou i nā huaora, nā minerala a me nā antioxidants. ʻAʻole maʻalahi kēia e hoʻokō, akā hiki ke hiki:
- e hoʻomaʻamaʻa ikaika i nā sopa meaʻai me nā broths meaʻai, nā hua a me nā berry purees a kaomi i ka wai,
- e hoʻonui i nā mea kanu i nā stews, casseroles a me nā kīʻaha ʻē aʻe me ka ʻiʻo, ka moa a i ʻole ka iʻa,
- e lilo i nā ipu ʻaoʻao āpau i mau lau wale nō,
- meaʻai māmā i ka hua
- e hoʻomaka i kāu pāʻina me ka saladi o nā mea kanu hou, i hoʻowali ʻia me ka aila mea kanu a i ʻole ka yogurt maoli
- no ka ʻono, ma kahi o ka kuke ʻana a i ʻole ka candy, e ʻai i ka hua.
2. E koho i nā meaʻai haʻahaʻa i ka momona. Ma keʻano laulā, e hoʻemi i kāu ʻai ʻana i ka momona momona, makemake i nā momona polyunsaturated a i ʻole monounsaturated. Hoʻopili pinepine ʻia ka momona momona i nā huahana waiū a me nā ʻiʻo me ka maʻi puʻuwai. ʻO ka hapa nui o ka cholesterol ʻino e hoʻopaʻa ai i ke aʻa mai ka momona momona.
3. E ʻike ʻia nā hua nui aʻe ma kāu pākaukau. E kūʻai paha ʻoe i nā meaʻai momona. ʻO ke fiber soluble i nā legume, nā ʻoka, a me ka hapa nui o nā huaʻai e kōkua i ka ʻai ʻana i ka meaʻai, kahi e hōʻoia ai i ka kahe o ka ikehu ʻole a hoʻoponopono i ke kō kō.
4. E aʻo e ʻike i nā meaʻai i loaʻa nā waikawa momona. - nā hale kūʻai o nā waikawa momona e kōkua i ka hoʻohaʻahaʻa i ka "maikaʻi" kolesterol.
5. Ma ke kumukūʻai o nā hana hiki ʻole ke noʻonoʻo, hoʻopau ʻoe i ke kō mai ka papaʻai. He haʻahaʻa kona waiwai meaʻai, akā kiʻekiʻe ia i nā calories.
6. ʻO ka hope, e inu i ka waiʻona ma ke ʻano kūpono. Hōʻike nā noiʻi e hiki i hoʻokahi a ʻelua mau kīʻaha waina a pia paha i ka lā ke kōkua i ka pale ʻana i ka maʻi puʻuwai. A eia kekahi, ua lawa kēia e hoʻomaopopo i ka ʻoiaʻiʻo.