Inā ua luhi ʻoe i ka nānā mau ʻana i ka meaʻai, mai ka helu ʻana o ka calorie pau ʻole a i ʻole nā papaʻai me kaʻai maikaʻi ʻole, makemake maoli ʻoe i ka papaʻai "Three Fists". Ma hope o nā mea āpau, hiki iā ʻoe ke ʻai i nā mea āpau ma luna o laila a ʻaʻole maikaʻi.
ʻO ke kumu o ka meaʻai, ʻo kēlā me kēia o kāu mau meaʻai e loaʻa i nā proteins, nā haʻalulu paʻakikī a me nā huaʻai i nā ʻāpana like. ʻO kēlā me kēia ʻāpana ka nui o kou lima. Pono ʻoe e inu i ka liʻiliʻi o 2 lita o ka wai i kēlā me kēia lā a hoʻohui i nā hana maʻamau i ka ʻai.
Hana ʻia ka papaʻai holoʻokoʻa i nā hanana he 3:
- lawe ʻia - pono e hoʻololi ʻia nā kalapona paʻakikī me nā mea kanu, a me nā meaʻai me nā huahana protein wale nō;
- kākoʻo pū kekahi-e pani mākou i nā mea kanu me nā huʻihuʻi paʻakikī a me nā meaʻai māmā ʻaʻole i ʻoi aku ma mua o ʻelua mau manawa i ka lā me ka hua a hua paha a me ka protein.
- hoʻouka - ka protein, nā haʻahaʻa paʻakikī a me nā huaʻai ʻekolu manawa i ka lā, ma waena o nā meaʻai i ʻae ʻia - kahi ʻono a i ʻole ke kīʻaha waina.
Hoʻololi i nā pae i kāu makemake ke ʻike koke ʻoe ua kū ke kaupaona ma hoʻokahi māka a ua kū ka hopena i kapa ʻia.
ʻO nā kumu o nā protein ma ka ʻai "Three Fists" ʻo ka umauma moa, ka iʻa, ka iʻa iʻa, ka pauka protein, ka cottage cheese, nā hua manu, nā mea kanu.
ʻO nā kumu o nā haʻahaʻa paʻakikī ma ka ʻai "Three Fists" he buckwheat, raiki, millet, bran, oatmeal, pasta mai ka palaoa durum a me ka berena mai ka palaoa coarse.
ʻO nā huaʻai i ʻae ʻia ma ka ʻai "Three Fists" he ʻāpala, pears, plums, hua citrus, cherries, kiwi, strawberries.
I ka wā ʻai, ʻōlelo ʻia e haʻalele i nā mea ʻono, ka waiʻona a me ka paka.
Hiki i ka papaʻai "Three Fists" ke lilo i kumu o kāu meaʻai i ke ola holoʻokoʻa, ʻoiai aia i loko o ia nā kumu nui o ka meaʻai kūpono. Hiki nō hoʻi ke lilo i ka ʻole a mālama i ke kaupaona wale nō. Inā mālama pono ʻia no hoʻokahi mahina, hāʻawi ka ʻai ʻo "Three Fists" i -10 kilokika.