ʻIke pinepine mākou a pau i ka manaʻo ākea ʻaʻole pili ka hapa nui o nā meaʻai i hoʻopaʻa ʻia a semi-prepared i ko mākou olakino ma ke ala maikaʻi loa. Akā i ka nui o nā huahana semi-finished he mau ʻokoʻa! ʻO ka hoʻomākaukau ʻana i kekahi kīʻaha mai nā legumes e lōʻihi ka manawa. Pono ka hoʻokahi pre-soak! Loaʻa ka nui o ka fiber a me ka protein i loko o ka pī kēne me ka pī maloʻo. Akā naʻe, ʻaʻole pono lākou i ka kuke ʻana. Ke kūʻai aku i nā pīni canned, e hoʻolohe i ka papa inoa mea hoʻohui a kūʻai i ka huahana me ka papa inoa pōkole loa o nā preservatives. Ma mua o ka ʻai ʻana, pono e holoi ʻia nā pī i ka wai kahe. ʻO kēia hana maʻalahi e wehe i ka paʻakai nui - a hiki i 40%, e pololei. ʻO nā meaʻai maloʻo ua aneane like me nā meaʻai hou. Eia kekahi, ua hoʻomaʻemaʻe ʻia, ʻokiʻoki a mākaukau piha no ka kuke ʻana. Akā ʻo ka lōʻihi o ka mālama ʻana, ʻoi aku ka liʻiliʻi o nā huaora a me nā minela. No laila, ʻōlelo ʻia nā mea kanu maloʻo e mālama ʻia no hoʻokahi mahina. Eia kekahi, ʻoi aku ka maikaʻi o ka puhi ʻana i nā lau maloʻo maloʻo, no ka mea, ua luku ʻia kekahi mau huaora i hoʻoheheʻe ʻia i ka wai i ka wā o ka kuke ʻana. ʻO nā hua maloʻo i kekahi manawa e lilo i mea kōkua nui i ka hakakā ʻana me ka beriberi hoʻoilo-puna! Hiki ke hoʻohui ʻia nā hua i nā ʻano cereals, i hoʻohana ʻia no ka hana ʻana i ka yoghurts, sauces a me nā mea inu. Ke kūʻai ʻana i nā pā muesli, pono e mālama pono. ʻAʻole maikaʻi nā pā muesli a pau. E heluhelu pono i ka haku mele ma nā lepili a kūʻai i nā koho me ka ʻole o nā mea hoʻohui pono ʻole. Mai puni wale i ka hoʻolaha! He maikaʻi loa ke hoʻohana ʻia nā lā ma kahi o ke kō i loko o nā pā. Akā ʻo nā pono o ka hoʻololi ʻana i ke kō me ka fructose he mea kānalua. Ma ke ʻano o nā calorie, ʻaʻole i emi iki kēlā mau pahu i nā pahu me ke kō. Kūʻai pinepine ʻia nā pahu muesli a mākou e ʻimi nei ma ke keʻena meaʻai haʻuki a i ʻole nā huahana kūlohelohe. E hoʻomanaʻo ʻoiai ʻoiai he olakino nā muesli ma muli o ko lākou kiʻekiʻe o nā kīʻaha piha a me nā fiber meaʻai lōʻihi, he kiʻekiʻe loa lākou i nā calorie. ʻOi aku ka maikaʻi o ka hoʻokaʻawale ʻana i kēlā pā i ʻelua ʻai a mālama paha i kahi hoaaloha. ʻO ka palaoa maloʻo he ʻano loteri. Hiki ke kiʻi i ke kaʻa a me kahi kaʻa liʻiliʻi o ke kō i mea hoʻohui no ka nui o ka fiber a me nā huaora. E ho'āʻo e koho i ka cereal "pololei". Ke kūʻai ʻana i ka cereal maloʻo, e ʻimi i kēlā mau ʻano ʻano ʻaʻole i ʻoi aku ma mua o 5 grams o ke kō i hoʻokahi lawelawe. Inā makemake ʻoe, hiki iā ʻoe ke kūʻai mau i ka cereal-free cereal a hoʻohui i ka cereal sugared i kou ʻono. ʻO Yogurt kahi huahana waiū fermented i hoʻohana nui ʻia. ʻO ka hapa nui o nā mea hana yogurt he "kūlohelohe" kā lākou huahana, ʻaʻohe kala a me nā mea ʻono, a loaʻa nā lactobacilli ola. ʻO ka manaʻoʻiʻo a i ʻole ka manaʻoʻiʻo, aia iā ʻoe. I kēlā me kēia hihia, e noʻonoʻo pono i nā lepili: starch, preservatives a me ke kō i loko o ka yogurt. ʻO ke ola o ka yogurt ke ʻōlelo nui - ʻaʻole hiki ke mālama ʻia kahi huahana kūlohelohe no ʻelua pule.
2022-11-11