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Hoʻopuka ka huaʻōlelo "ʻai" i ka hapanui o ka poʻe i nā hui maikaʻi ʻole e pili ana me ka nui o nā kapu, ʻai ʻole a monotonous hoʻi. Nui nā papa ʻai mono a me ka manawa pōkole. He rula ka papaʻai kaulike, akā he mau lula maʻalahi kēia e kōkua iā ʻoe e lilo i ka paona me ka ʻole o ka hoʻohaunaele ʻana, e loaʻa ana kahi hopena hoʻomau. Hoʻomaka ia me ke koho ʻana i nā meaʻai kūpono no ka papaʻai a hoʻololi i ka papaʻai. No ka ʻono a maʻalahi hoʻi ka hoʻohaʻahaʻa ʻana, pono ʻoe e ʻike pehea e loli ai i kāu papa kuhikuhi papaʻai.
He aha nā papaʻai like ʻole?
Na ka papaʻai like ʻole, ʻo ka manaʻo o nā nutrististist i ka hoʻohana ʻana o nā kumuwaiwai like ʻole o ka protein, momona a me nā mea momona, a me ke kaulike ma waena o lākou. ʻAʻole kēia pili i ka ʻai ʻana i nā leʻaleʻa i kēlā me kēia lā a i ʻole ʻai ʻole ʻana. Maʻalahi mau ka ʻai olakino a ʻaʻole koi i nā koina waiwai hou aʻe.
Aia kēia:
- ʻO nā protein o ka holoholona (nā moa, nā iʻa, nā ʻiʻo, ka pā, nā hua manu, ka tī liʻiliʻi) a me nā mea kanu (legume, palaoa) i hoʻomaka ʻia;
- Nā meaʻai Carbohidate (nā hua, nā mea kanu a me nā huaʻai);
- ʻO nā momona momona (ka pata, ka paʻakai, nā momona mai nā huahana protein) a me ka unsaturated (ʻaila iʻa, ʻaila meaʻai, nati, avocados).
I kēlā me kēia lā hiki iā ʻoe ke ʻaina kakahiaka me nā hua a me ka oatmeal, ʻai me ka moa me ka palaoa a me nā mea kanu, ʻai me ka iʻa a me nā lauʻai a loaʻa ka huaʻai a me ka meaʻai māmā. He loli no ka mea loaʻa iā ʻoe nā mea momona mai nā kumu like ʻole (calorifier). Akā hiki i kekahi papaʻai ke luhi. I mea e hōʻole ʻole ai i kēia, e noʻonoʻo pehea ʻoe e hiki ai ke hoʻololi i ka papa kuhikuhi papaʻai.
ʻO ka palaoa kuke kuke i kahi ala hou
ʻO ka hapa nui o nā cereala ke kumu kūpono no nā hoʻomoʻa he nui. Inā hiki ʻole iā ʻoe ke nānā hou aku i ka laiki a me ka umauma, e hana i nā kinipōpō - ʻokiʻoki i ka hoʻopiha moa, hoʻohui i kāu mea ʻala punahele, kāwili me ka laiki a me ka mahu. ʻO ka mea nui e nānā i nā kūlike - pono ka nui o nā mea hana a me KBZhU i ka papa ʻaina i hoʻolālā ʻia. Maʻalahi ke helu ʻana i kāu moʻokāki pilikino.
Hoʻomaʻamaʻa ka hapa nui o nā lilo i ka ʻaina kakahiaka me ka oatmeal a me nā hua manu. ʻAʻole hiki ke hoʻohui ʻia i nā hua puaʻa, nā ʻoma a me ka meli wale nō i ka oatmeal. Hele maikaʻi ia me nā hua, cocoa, nut, kaʻuala a me nā mea ʻala. Hiki i nā hua manu ke hoʻolapalapa, kālua ʻia, a me ka omelet. A inā ʻoe e wili i ka oatmeal i ka palaoa, e hoʻomoʻi i kahi hua manu, nā hua waina, nā hua ʻai a i ʻole nā hua a hoʻomoa, loaʻa iā ʻoe kahi pōpō oatmeal ʻono.
Hoʻohuihui i nā mea hoʻohui
I ko mākou wahi, ʻai ka poʻe i nā ʻaoʻao ʻaoʻao ʻokoʻa, kaʻiʻo a me ka salakeke. I nā huaʻōlelo ʻē aʻe, maʻa lākou i ka ʻai ʻana i ka nui o nā meaʻai, hiki ke ʻoki ʻia ma ka liʻiliʻi i ka hapalua. ʻO ka maʻamau o ka ʻai ʻana i ka nui o ka porridge, kaʻuala a pasta paha a me ka ʻai ʻana i ka sanwī i hoʻokumu ʻia i nā makahiki Soviet. Ma hope o ke kaua, ua pili ka hapa nui o ka poʻe i ka hana kino a koi aku i ka ikaika. Eia nō naʻe, ʻaʻohe wahi e kiʻi ai i nā calorie kiʻekiʻe ma kekahi ʻāina me ka nui o ka nele.
ʻOi aku ka liʻiliʻi o ka neʻe ʻana o ka poʻe o kēia wā ma mua o ka poʻe o ia manawa, a ua piʻi nui nā ʻano huahana i loaʻa - ka ʻiʻo, ka moa, ka iʻa, nā mea kanu. Ua maʻalahi ka meaʻai olakino, akā ua mau ka maʻamau o ka hoʻopiha ʻana i ka ʻōpū me ka cereals a me ka berena. ʻAe, ʻo ka wehe ʻana i ka hapalua o ka pasta mai ka pā ʻana ʻaʻole ia e paipai, a inā ʻoe e hoʻohui i nā mea ʻai, a laila ʻaʻole ʻoe e ʻike i ka emi ʻana o ka ʻāpana. Hoʻohui wale i nā mea kanu a me nā mea kanu.
Hiki ke hoʻopili ʻia nā sereala a me nā legume me nā mea kanu, ʻiʻo, nā moa, nā hua manu, ka waiū waiū, a i kekahi manawa me ka iʻa. Inā loaʻa nā kumuwaiwai o ka holoholona a me ka protein i loko o hoʻokahi pāʻina, a laila e kiʻekiʻe ka ʻai āpau.
No nā kīʻaha mea kanu a me nā salakeke, pili ia i kou mau manaʻo. ʻAneʻane hoʻohui ʻia nā mea kanu āpau me kekahi. Eia kekahi, ua hui pū ʻia lākou me nā hua a me nā hua. Hoʻohui i kahi ʻāpala a i kahi peach paha i ka salakeke, a maopopo iā ʻoe nā mea āpau.
ʻO nā hua manu kekahi huahana laulā. Hiki iā lākou ke hoʻohui i nā salakeke a hiki ke hoʻohui ʻia i kekahi hoʻopiha iā lākou - nā mea kanu, nā mea kanu, nā mea kanu a me nā hua. ʻO nā meaʻai olakino kahi māla nui no ka hoʻāʻo ʻana.
Ke hoʻokolohua nei i kaʻiʻo
I ka hoʻomākaukau ʻana o kēlā me kēia meaʻai, hana hana, hana hoʻomākaukau a me ka marinade pāʻani i kahi kuleana nui like. No ke ʻano hana, a laila hiki ke kuke i kahi ʻiʻo a moa paha i kahi ʻāpana, ʻokiʻoki a ʻokiʻoki ʻia paha i loko o ka ʻiʻo moa.
Pili ka hana hoʻomākaukau i kāu makemake makemake. Nā ala nui e hoʻomākaukau ai i ka meaʻai ma ka papaʻai:
- Paila i ka wai;
- Ke kuke ʻana i loko o kahi ʻeke me ka wai marinade a i ʻole ka mea hana hale;
- Hoʻomoʻa i ka palaoa kāwili;
- Hoʻomoʻa i ka pepa;
- Hoʻomoʻa lima lima;
- Hoʻomoʻa i kahi ʻano kūikawā;
- Frying i loko o ka pā paʻa lāʻau ʻole;
- Blanching;
- Nā ʻano hana kuke ʻē aʻe i kahi multicooker.
ʻO ka marinade, hana ia i nā meaʻai i ka momona a momona. Kaukaʻi ʻia i ka hana hoʻomākaukau, hiki iā ʻoe ke hoʻohui i kahi hoʻopihapiha ʻole. ʻIke ka poʻe āpau i ka papa hana no ka ʻā Kalikimaka me nā ʻāpala. ʻO ka ʻono momona o nā ʻāpala i mea ʻono loa ka manu (calorizator). ʻAʻohe mea e ālai iā ʻoe mai ka hoʻohui ʻana i kahi ʻāpala a i ʻole nā hua maloʻo i ka moa moa.
Ke pāʻani nei me nā mea ʻono
Nui nā mea ʻala a me nā mea kanu. Hāʻawi lākou i ka pā i kahi ʻala ʻokoʻa a olakino hoʻi. ʻO kahi laʻana, ʻike ʻia ke kinamona e kōkua i ka mālama ʻana i nā pae kō kō, e loaʻa i ka luʻulu i nā anuanu anuanu, a ʻike ʻia nā cloves e hōʻoluʻolu i ka ʻeha. ʻO ka hoʻohana ʻana i nā mea ʻala ma kāu papaʻai ke ala maikaʻi loa e hoʻokaʻawale ai i kāu mau ʻono a kākoʻo i kou kino.
ʻO kekahi ala e hoʻohui i ka ʻono ka hana ʻana i nā sausa haʻahaʻa-kalori i ka homemade. Hiki ke kumu i nā ʻōmato, kāpili kōmato, yogurt, waiū momona momona momona, puree mea kanu, ʻiʻo, iʻa a i ʻole nā broths mushroom.
I kēia manawa ua ʻāpono ʻoe i ka lilo ʻana o ke kaumaha i mea ʻono. No kēia, kūpono nā meaʻai e kū nei i kāu papaʻai. ʻO ka mea wale nō e koi ʻia ai iā ʻoe ka makemake, kahi manawa manuahi a me ka makemake e hoʻokolohua me ka meaʻai.