Mai noʻonoʻo e nānā ʻia kahi ʻōpio me kāna "pahu". ʻO ka mea ʻē aʻe, ʻoi aku ka maikaʻi, e loiloi nā hoa i ka neʻe ʻana e like me ka "advanced", ʻoiai ma hope o ka hoʻomaʻamaʻa ʻana iā lākou iho me nā mea o ka ipu. A i loko, pono mākou e hoʻokomo i nā mea ʻono loa, ʻono a olakino, ʻoiai kahi mea e nalowale ʻole ai kona helehelena a me ka hou a ʻaʻole hoʻi e hoʻopau i ka ʻeke kula i ka wā o ka lawe ʻana.
Nui ka ʻike i ka hana ʻana i kahi "pahu" me ka ʻaina awakea no nā keiki kula ma ke Komohana: e like me nā haʻawina hou, ʻoi aku ka hapa o nā keiki kula e lawe pū me lākou, a ʻo kēia ma kahi o 5 biliona pahu ʻaina awakea i ka makahiki ma UK wale nō! No laila ka nīnau "He aha ka mea e hoʻokomo ai i loko o ka pahu?" ua hoʻoholo i kahi manawa lōʻihi no mākou. I ka manawa like, ʻo ka hoʻololi ʻana i ka ʻaina awakea o nā ʻōpio (makemake i nā mea hou a pau!) He hana paʻakikī iki. Akā, mahalo i ke ʻano o nā ʻōlelo aʻoaʻo ma lalo nei, e pani ʻia kēia mau nīnau ʻelua iā ʻoe.
He aha nā mea e pono ai i ka ʻaina awakea o ka ʻōpio e pili ana i kahi meaʻai olakino piha:
1. Nā meaʻai waiwai hao. ʻO ka poʻe ʻōpio, ʻoi aku ka nui o nā kaikamahine, i ka hui o ka poʻe i nele i kēia mineral koʻikoʻi. No laila, ʻo kā mākou helu mua. He aha ka meaʻai vegan i kiʻekiʻe i ka hao? ʻO ka letus lau ʻōmaʻomaʻo, nā apricots maloʻo, a me nā moa, nā lentila a me nā pī. Mai ka moa i hoʻolapalapa ʻia (manaʻo mākou e hoʻoinu i ka pō e hōʻemi i ka manawa kuke), hiki iā ʻoe ke hana i kahi meaʻai maikaʻi me ka meli. Hiki ke hui pū ʻia nā lentils me ka laiki a waiho ʻia i loko o kahi pahu ʻokoʻa (ʻaʻohe mea ʻoi aku ka maikaʻi no ka digestion ma mua o Khichari!). ʻAʻole pono e ʻoi aku ka nui o nā pī i loko o ka pahu ʻaina o ke keiki, i ʻole e hoʻoulu ʻia.
2. Zinc kekahi mea nui. Nui ia i loko o nā hua brazil, nā ʻalemona, nā hua paukena a me nā hua sesame. ʻO kēia mau mea a pau - hoʻokahi a hui pū paha - e hana i kahi meaʻai maikaʻi loa; mai poina e hoʻopili i kahi puna i ka mea ʻono. Inā he ovo-lacto meaʻai kāu keiki (ʻo ia hoʻi, ʻai ʻo ia i nā hua manu), ʻike ʻoe he waiwai nui lākou i ka zinc.
3. ʻO ka Omega-3-unsaturated fatty acids mea nui no ka hana piha o ka lolo a me ka ʻōnaehana hormonal. Nui lākou i loko o nā hua chia, kahi kūpono i ka smoothies - e ʻike i ka helu 5 ma lalo (ua lawa hoʻokahi teaspoon o nā hua). Loaʻa ka Omega-3 i loko o ka aila rapeseed (hiki ke hoʻohana ʻia e like me ka ʻaʻahu salakeke inā ʻoe e hoʻokomo i loko o kāu pahu ʻaina awakea), nā hua hemp (kūʻai ʻia ma nā hale kūʻai olakino; pono e ʻala māmā ʻia a hiki ke paʻakai liʻiliʻi e ʻono) a i loko o nā hua ʻai ʻole (maloʻo) - ʻoi aku ka walnuts, pono lākou i nā ʻāpana 7-8. Loaʻa ka Omega-3 i loko o ka soybeans (pono lākou e kālua ʻia a hoʻolapalapa ʻia no ka ʻai ʻana), tofu (ʻo kēia meaʻai vegan meaʻai a maʻamau he pahu awakea maoli!), ʻukena a me ka spinach.
4. ʻO kekahi mea ʻono… A ʻoʻoleʻa paha! ʻAʻole, ʻoiaʻiʻo, ʻaʻole nā chips - hiki iā ʻoe ke hoʻomoʻa i ka popcorn ma ka home, akā, ʻoiaʻiʻo, ʻaʻole i loko o ka microwave a me ka nui o ka paʻakai (hiki iā ʻoe ke hoʻohui i ka paprika, chili a me ke kō a i ʻole kona pani ʻana i ka ʻono).
5. Inu. Mai poina i ka manawa e lawe ai i kāu pokii i ke kula me ka wai hou, ka yogurt inu ʻia (ma ka home ʻē aʻe), a i ʻole kahi smoothie nani i hana ʻia me ka ʻepekema a me ke aloha hou loa. I mea e maʻalahi ai ka inu ʻana i kahi mea inu mānoanoa, e ninini ʻia i loko o kahi hue haʻuki kūpono me ka ʻāʻī ākea.
Hoʻokumu ʻia i nā mea