ʻAʻole komo kā mākou papa inoa i nā superfoods exotic, nā mea hoʻohui waiwai a me nā huahana paʻakikī ke loaʻa ma waena o Rūsia. Me kēia papa inoa, hiki iā ʻoe ke hele palekana i ka hale kūʻai kokoke i kou home a e maopopo ua kūʻai ʻoe i nā mea āpau āu e pono ai no kou olakino!
1. Nā huaʻai, nā huaʻai, nā mea kanu a me nā mea kanu aʻa.
ʻO ia ke kumu o kēlā me kēia meaʻai olakino. Pono e koho ʻia nā huaʻai a me nā aʻa mai nā mea i hana ʻia ma kou wahi a i ʻole ma nā wahi kokoke. Hiki ke:
· ʻuala
· kukama
· ʻōmato
· beetroot
· kālika
· ʻukena
· kāloti
ʻO ka lau letus, nā mea kanu
· ʻuliki
· turnip etc.
ʻOiaʻiʻo, ʻoi aku ka maikaʻi o ke koho ʻana i kēlā mau huahana nona ka wā i pua piha i ka manawa kūʻai. Hoʻohana like ia i nā huaʻai a me nā huaʻai - ʻoiai lākou i lawe ʻia mai ka hapa nui, e alakaʻi ʻia e nā manawa o ko lākou kiʻekiʻe a me ke kūlana kiʻekiʻe. No laila, kakahiaka a me ke kau waena hiki iā ʻoe ke kūʻai palekana i nā cherries, strawberries, apple, currants. ʻOʻAukake – raspberries, huawaina, peaches, apricots, melons a me ka wai. Mai poina e hiki ke maloʻo mau nā hua a me nā hua i ka wā hoʻoilo - a laila i ka hoʻoilo hiki iā ʻoe ke hoʻohana iā lākou no nā wai momona, smoothies, nā mea i kālua ʻia, a ʻai wale iā lākou.
Hiki ke hana ʻia kahi ʻokoʻa ma ʻaneʻi, no nā hua citrus - i kēlā me kēia manawa o ka makahiki, nā lemona, nā ʻalani a me nā hua waina i nā mea olakino.
2. ʻO ka palaoa a me ka palaoa.
ʻOiai i loko o kahi hale kūʻai maʻamau, maʻalahi ka loaʻa ʻana o nā meaʻai momona i loko o ka protein a me nā haʻahaʻa paʻakikī! Aia kēia mau mea:
· buckwheat
· lentils
mohihi
· pīni
Hercules
laiki ʻai ʻole
· berena
Mai hoʻonāwaliwali inā ʻaʻole ʻoe e ʻike i nā ʻano "kūpono" o kēia mau meaʻai ma nā hale kūʻai kūʻai - buckwheat ʻōmaʻomaʻo, raiki ʻeleʻele, lentil ʻulaʻula, berena palaoa piha. ʻOiai i ko lākou ʻano maʻamau, pono lākou, pono ʻoe e hoʻohana iā lākou i ka hoʻohaʻahaʻa!
3. ʻO nā aila, nā nati a me nā hua maloʻo.
Makemake nui nā mea kanu i nā ʻaila o nā ʻano a pau - mai ka hua palaoa, sesame, kulina, ʻoliva, ʻolika apricot, a me nā mea ʻē aʻe. emi pono no ko kakou ola kino. Ma kahi kokoke i nā wahi āpau hiki iā ʻoe ke loaʻa i ka aila ʻoliva, lawa ia e kūʻai i loko o nā pahu nui i nā manawa he nui i ka makahiki, i ʻole e "hoʻopau" i kāu kālā.
Pono e hoʻohui i kāu hīnaʻi meaʻai me nā nati - ʻo ke ʻano haʻahaʻa o ka walnuts a i ʻole nā pīni maka e pōmaikaʻi ke kino. E hoʻomanaʻo e hoʻoinu ʻia lākou i loko o ka wai no kekahi mau hola ma mua o ka hoʻohana ʻana e hoʻāla i nā waiwai waiwai waiwai.
Hiki ke hoʻohui ʻia nā hua maloʻo i loko o ka hīnaʻi kūʻai hoʻoilo - ma hope o ka holoi ʻana a me ka hoʻoinu ʻana i ka wai no ka liʻiliʻi o 2 mau hola, lilo lākou i mea like me nā pahu ikehu kaulana loa!
4. Nā huahana waiu.
Inā he lacto-meaʻai ʻoe, ʻaʻole hiki ke loaʻa i kāu meaʻai i kēlā me kēia pule ka ʻai ʻole. ʻO ke koho maikaʻi loa, ʻoiaʻiʻo, ʻo ia ke kūʻai ʻana i ka waiū a me ka cheese cottage mai nā mea hana kūloko, akā hiki iā ʻoe ke loaʻa i nā waiwai o ka maikaʻi maikaʻi ma nā papa hale kūʻai. E hoʻomanaʻo i nā huahana waiu momona haʻahaʻa i loaʻa i ka nui o nā mea maikaʻi ʻole, inā ʻaʻole ʻino, nā mea hoʻohui e mālama ai i ka ʻono, no laila ke kūpono ke koho ʻana i nā huahana me kahi pae maʻamau o ka momona - mai 2,5 a 3,2%.
:
ʻO kaʻoiaʻiʻo, hiki i nā huahana mai kēlā me kēia hale kūʻai ke pōmaikaʻi i nā mea kanu. Pono paha e nānā nui i ke ʻano o ka hoʻomākaukau ʻana i kēia mau huahana. No ka laʻana, ʻo kekahi o nā alakaʻi e pili ana i ka nui o nā microelements he buckwheat, a inā ʻaʻole ʻoe e hoʻolapalapa iā ia, akā ninini ʻia me ka wai i ka pō a laila ʻai ia, a laila e hāʻawi i ke kino i nā mea a pau i manaʻo ʻia. ʻAe, a me nā cereals ʻē aʻe āu e ʻike ai, hiki iā ʻoe ke kūʻai palekana, no ka mea he waiwai lākou i ka protein. E kūʻai mau i nā beets - he hopena kupaianaha ia i ke ake a me ka pancreas, ʻaʻole e nalowale i kāna mau waiwai, ʻo ka paila a me ka maka. A, ʻoiaʻiʻo, pono kēlā me kēia kanaka e ʻai i ka nui o nā greens - parsley, dill, spinach. Hiki iā lākou ke hoʻohui i nā kīʻaha, salads, hana i nā wai hou, smoothies me lākou.
ʻO ka manawa pinepine i loko o kahi hale kūʻai liʻiliʻi hiki iā ʻoe ke ʻike i kahi papa me nā huahana no ka maʻi maʻi maʻi, kahi e loaʻa ai i nā mea ʻai meaʻai nā huahana liʻiliʻi a olakino - fiber a me ka bran. ʻO ka fiber ka meaʻai maikaʻi loa no kā mākou microflora, no laila pono e ʻai ʻia i ke ao. A he ʻokoʻa ka bran no ka mea ʻaʻole e komo ke kino o ke kanaka iā lākou ma kekahi ʻano, no laila ua lilo lākou i mea maʻalahi e hoʻopau ai i ka congestion i loko o ka ʻōpū, he ʻano "brush". Hoʻopau maikaʻi ʻia lākou i ke ahiahi i kahi ʻano maloʻo, a hoʻohui ʻia i kahi wai, no ka laʻana, i kefir. ʻO ka mea nui ʻaʻole ia e hoʻonui i ka nui: ʻai ʻole ma mua o 40 grams o ka fiber a me ka bran i kēlā me kēia lā!