I mea e lawa ai ʻoe i nā mea e pono ai i ka wā Lent, pono ʻoe e noʻonoʻo maikaʻi i ka papa kuhikuhi a hoʻokomo i loko o kahi koho i nā huahana maʻamau. ʻO ka ʻiʻo, nā huahana waiu, nā hua manu, ka waiʻona (ʻae ʻia ka waina i kekahi mau lā) a pāpā ʻia nā mea ʻono.
ʻAi
ʻO ka mea mua, he protein ia, me ka ʻole o nā metabolism a me nā hana nui a ke kino e hiki ʻole ai.
Ma kahi o ka ʻiʻo, hiki iā ʻoe ke hoʻohana i nā legumes - chickpeas, beans, lentils, peas. Loaʻa i nā legumes ka nui o ka protein e mālama iā ʻoe i ka ʻeleu a me ka ʻeleu i ka lā. He ʻokoʻa ka protein mea kanu mai ka protein holoholona a ʻoi aku ka maʻalahi o ka ʻeli ʻana a hoʻomoʻa.
hua
He protein holoholona kēia, ʻoi aku ka nui o ka huaora B i nā hua. No ka paleʻana i kona nele i ke kino, eʻai i ke kāpena - kāpeti keʻokeʻo, kāpīpī, broccoli, Brussels sprouts. ʻO nā haloo a i ʻole tofu nā kumu maikaʻi o ka protein. No nā meaʻai i kālua ʻia a me ka ʻiʻo liʻiliʻi, e hoʻohana i ka starch, semolina, ka pauka bakena, a i ʻole nā hua starchy e like me ka maiʻa.
Hua hana waiū
ʻO ka pōmaikaʻi nui o nā huahana waiu ko lākou calcium, he mea nui ia no nā iwi olakino, lauoho, nā kui a me ka ʻōnaehana nerve. Pehea ʻoe e hoʻoponopono ai i ka nele o ka calcium: nā hua poppy, nā hua sesame, ka palaoa palaoa, nā nati, ka pā paʻi, nā fiku maloʻo, nā lā.
Hoʻohoka
ʻAʻohe kuki, pies a me nā kuki, nā mea i hoʻomoʻa ʻia e pili ana i nā hua manu a me nā huahana dairy, i pāpā ʻia, hiki iā ʻoe ke hoʻohana i ka gelatin. Hiki iā ʻoe ke ʻai i ke kokoleka ʻeleʻele me ka waiū ʻole, nā hua maloʻo, nā nati i ka syrup a i ʻole ke kokoleka, a me kozinaki me ka ʻole o ka pata. ʻAi i nā marshmallows, marmalade a me ka jelly me ka pectin, ka meli, ka jam homemade a me nā huaʻai.
I mea e hoʻomāʻona hou aʻe ai
E kūkulu i kāu papa kuhikuhi i loaʻa mau nā cereals i loko o ia mea i ka manawa hiki. I ka wā hoʻokēʻai, e lilo lākou i kumu ikaika nou. ʻO kēia ka oatmeal, ka buckwheat, ka bale, ka quinoa, ka millet - hiki ke lawelawe ʻia ma ke ʻano he kīʻaha ʻaoʻao, hoʻohui ʻia i nā soup lean, pies ma ka palaoa lean.
Mai poina e pili ana i nā nati - kahi kumu o ka protein protein, a me nā huaora a me nā minelala, nā waikawa momona polyunsaturated.
E kōkua nā mea ʻai iā ʻoe e hana me nā meaʻai kāhāhā ma o ka hāʻawi ʻana i ka fiber. Me ke kōkua o nā lau ʻai, hiki iā ʻoe ke hoʻonui ākea i ka papa kuhikuhi a me ka kuke ʻana i nā mea i hoʻomoʻa ʻia ma muli o lākou.
E hoʻomanaʻo mākou, ma mua ua paʻi mākou i ka alemanaka o Great Lent no 2020, a ua haʻi pū mākou i ka hana ʻana i kahi sopa momona momona.