E noʻonoʻo i ka "kaulike"

E hoʻoholo i nā papa nui o ka pāʻina ahiahi ma ka hoʻololi ʻana i nā kumu o ka protein (iʻa, iʻa, moa, hua manu, ʻiʻo, legumes, me ka tofu).

Pono ka ʻiʻo a i ʻole ka mea pani ma kāu papa kuhikuhi ma ka liʻiliʻi ʻelua i ka lā. (No ka ʻike hou aku, e ʻike i kā mākou faila "The power of protein").

Paʻa me nā mea hoʻokani pila. E hōʻoia i ka loaʻa ʻana o nā huaʻai a me nā huaʻai i kēlā me kēia pāʻina, a me kahi hua palaoa piha (= whole grain). ʻO ka waiū, a i ʻole kahi mea pani i hoʻopaʻa ʻia i ka calcium, pono e hōʻike ʻia ma ka liʻiliʻi ʻelua ma ka papa kuhikuhi o ka lā.

Hana i kahi papa inoa kūʻai e noʻonoʻo ana i ka hoʻolako ʻana o nā huahana i ka wā

No ka laʻana, hiki iā ʻoe ke makemake i ka blueberries (= blueberries) hou i ke kauwela a makemake i nā hua maloʻo i ka hoʻoilo. E noʻonoʻo i kēia hua liʻiliʻi e kala i kāu mau papa ʻaina a ʻo ia ka hua momona loa i nā antioxidants, me nā paʻi. E loaʻa iā ʻoe ka waiwai o ka meaʻai a me ka mālama kālā ma kahi o ka hana ʻana i kahi ʻano ékological.

E hoʻopaʻa i nā meaʻai e kōkua iā ʻoe: nā pahu tōmato, tuna, lentils, etc.

E huli a mālama i ka manawa e kuke ai, me ka leʻaleʻa mau

Hana ʻohana, hana pūʻulu!

E hoʻomākaukau i ka sopa ʻai, ratatouille a i ʻole kekahi kīʻaha ʻē aʻe e maloʻo maʻalahi ma mua. Marinate ʻiʻo ma mua o ka hoʻolulu ʻana iā lākou. E hoʻomoʻa i kekahi mau ʻaina ahiahi ma ke ʻano pālua, a i ʻole ma ka papakolu, e hoʻohana hou i nā koena no kāu ʻaina kakahiaka. He nui nā meaʻai liʻiliʻi e hoʻolālā!

Aloha iā lākou maʻalahi, meaʻai a me ka wikiwiki.