ʻO kaʻai Kepani - ka pohō kaumaha a 8 mau kilokika i 13 mau lā

ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 695 Kcal.

ʻAʻole like iā ʻAmelika, ma nā mokupuni Kepani he hapa liʻiliʻi loa o nā poʻe noho kaumaha, ʻoiai ma ke ʻano ʻenehana, kēlā me kēia lā a me ka maʻamau o ka nohona, ʻaʻole haʻahaʻa ʻo Iapana i nā ʻāina kūkulu kiʻekiʻe o ʻAmelika me kā lākou meaʻai wikiwiki (hamburger, wela ʻīlio, cheeseburgers, etc.). ʻO ke kumu nui o kēia kūlana ka ʻai ʻana i nā meaʻai calorie haʻahaʻa (ʻo ka mea nui ka palena ma nā huehue a me nā momona). Ma kāna kumu, kahi kūpono loa, akā kikoʻī no Rūsia, ua hōʻuluʻulu ʻia ka papaʻai Kepanī.

ʻAʻole like me nā papaʻai ʻē aʻe (e laʻa me ka ʻai kokoleka), ʻaʻole wikiwiki ka ʻai Kepanī - akā ʻoi aku ke kaulike a ma hope o ka papaʻai, hoʻonui nui ke kino i ka hopena o ka lilo ʻana o ke kaupaona - a i mau makahiki - i nā hihia kahi hoʻōla kino. I ke kaʻina hana o ka hoʻokō ʻana i kahi papaʻai no ka pohō kaumaha, ʻo ka nui o ke kaupaona ʻana he ʻehā kilokika i kēlā me kēia pule (a ma loko o ka ʻai holoʻokoʻa he 7-8 kilo). E like me ka nui o nā papaʻai ʻē aʻe (e laʻa me ka ʻai ʻana o ka ʻāpala), pono ka ʻai Kepanī i ka mālama ʻana i nā palena o nā kaohi koʻikoʻi: nā huʻohina ʻomaʻomaʻo (nā mea ʻono, nā kō, nā waiʻona, a pēlā aku) a me ka paʻakai i kēlā me kēia ʻano. ʻai (kāpae ʻia nā ʻano brine āpau mai ka papaʻai).

ʻO ka lōʻihi palena iki o kaʻai Kepanī he 13 mau lā (ʻelua pule), ʻo ka nui he 13 mau pule.

ration no 1 lā

• ʻAina kakahiaka: kope kope ʻole ʻia
• ʻO kaʻaina awakea: ka salakeke o ka kāpeti i hoʻolapalapa ʻia i ka aila mea kanu, 2 mau hua (paila paʻū ʻia), kahi kīʻaha o ka wai kōmato.
• ʻO kaʻaina awakea: i hoʻolapalapa ʻia a i ʻole nā ​​hihia nui loa, iʻa iʻa i ka ʻaila mea kanu (200 gram)

papa kuhikuhi no ka lā 2 o ka ʻai Kepanī

• ʻAina kakahiaka: kope kope ʻole ʻia a me kahi ʻāpana berena rai
• ʻO kaʻaina awakea: i hoʻolapalapa ʻia a i ʻole, i nā hihia koʻikoʻi, iʻa i kālua ʻia i ka aila mea kanu (200 gram), salakeke kāpeti i kāpala ʻia i ka aila mea kanu
• ʻO kaʻaina awakea: pipi i hoʻolapalapa ʻia - 100 gram (mai paʻakai) a me ke kīʻaha o kefir maʻamau (me ka ʻole o nā mea hoʻohui e like me ka waiū i hoʻomoʻa ʻia)

ration no 3 lā

• ʻAina kakahiaka: kope kope ʻole ʻia a me kahi ʻāpana berena rai
• ʻO kaʻaina awakea: zucchini a i ʻole eggplant i kālua ʻia i ka aila mea kanu i kēlā me kēia nui
• ʻO kaʻaina awakea: 2 mau hua (paʻakikī-kuke ʻia), pipi i hoʻolapalapa ʻia - 200 gram (mai paʻakai), salakeke kāpeti maka i ka aila mea kanu.

papaʻai no 4 papaʻai Kepanī

• ʻAi kakahiaka: hoʻokahi kāloti unboiled me ka liʻiliʻi me ka wai momona hou o hoʻokahi lemon
• ʻO kaʻaina awakea: i hoʻolapalapa ʻia a i ʻole nā ​​hihia nui loa, iʻa iʻa i ka ʻaila mea kanu (200 gram), he kīʻaha o ka wai kōmato
• ʻO kaʻaina awakea: 200 gram o kēlā me kēia hua

papa kuhikuhi no 5 mau lā

• ʻAi kakahiaka: hoʻokahi kāloti unboiled me ka liʻiliʻi me ka wai momona hou o hoʻokahi lemon
• ʻO kaʻaina awakea: iʻa i hoʻolapalapa ʻia, kahi kīʻaha o ka wai kōmato
• ʻO kaʻaina awakea: 200 gram o kēlā me kēia hua

ration no 6 lā

• ʻAina kakahiaka: kope kope ʻole ʻia (ʻaʻohe berena a ʻānai paha)
• ʻO kaʻaina awakea: ka moa moa i hoʻolapalapa ʻia 500 gram (mai paʻakai), ka salakeke o ka kāpena maka a me nā kāloti i hoʻomoʻa ʻole ʻia i ka aila mea kanu
• ʻAina awakea: 2 mau hua (paila paʻakikī), hoʻokahi kāloti unboiled me ka ʻaila mea kanu

papa kuhikuhi no ka lā 7 o ka ʻai Kepanī

• ʻAina kakahiaka: tī tī ʻōmaʻomaʻo wale nō
• ʻO kaʻaina awakea: ʻo ka pipi i hoʻolapalapa ʻia - 200 gram (mai paʻakai)
• ʻO kaʻaina ahiahi: hana hou i kekahi o nā ʻaina ahiahi i hala, koe wale no ka ʻaina awakea i ke kolu o ka lā.or i hoʻolapalapa ʻia a i ʻole, i nā hihia nui loa, iʻa iʻa i ka ʻaila mea kanu (200 gram)or ka pipi i hoʻolapalapa ʻia - 100 gram (mai paʻakai) a me ke kīʻaha o kefir maʻamauor 200 gram o kekahi huaor 2 mau hua (paila paila), hoʻokahi kāloti unboiled me ka ʻaila mea kanu

ration no 8 lā

• ʻAina kakahiaka: kope kope ʻole (ʻaʻohe berena)
• ʻO kaʻaina awakea: ka moa moa i hoʻolapalapa ʻia 500 mau gram (mai paʻakai), salakeke o ke kāpeti hou a me nā kāloti i ka aila mea kanu
• ʻO kaʻaina awakea: ʻelua mau hua manu i hoʻolapalapa ʻia, hoʻokahi kāloti unboiled me ka ʻaila mea kanu

papaʻai ma ka lā 9 o kaʻai Kepanī

• ʻAi kakahiaka: hoʻokahi kāloti hou me ka waena me ka wai momona hou o hoʻokahi lemon
• ʻO kaʻaina awakea: i hoʻolapalapa ʻia a i ʻole nā ​​hihia nui loa, iʻa iʻa i ka ʻaila mea kanu (200 gram), he kīʻaha o ka wai kōmato
• ʻO kaʻaina awakea: ʻelua haneli karamu o nā hua

ration no 10 lā

• ʻAina kakahiaka: kope kope ʻole (ʻaʻohe berena)
• ʻO kaʻaina awakea: hoʻokahi hua moa i hoʻolapalapa ʻia, ʻekolu mau kāloti hou i waena o ka aila mea kanu, ka waiū 50 gram
• ʻO kaʻaina awakea: ʻelua haneli karamu o nā hua

papa kuhikuhi no ka lā 11 o ka ʻai Kepanī

• ʻAina kakahiaka: kope kope ʻole ʻia a me kahi ʻāpana berena rai
• ʻO kaʻaina awakea: zucchini a i ʻole eggplant i kālua ʻia i ka aila mea kanu i kēlā me kēia nui
• ʻO kaʻaina awakea: ʻelua mau hua moa i hoʻolapalapa ʻia, pipi pipi - 200 gram (mai paʻakai), kāpī hou i ka aila mea kanu

ration no 12 lā

• ʻAina kakahiaka: kope kope ʻole ʻia a me kahi ʻāpana berena rai
• ʻO kaʻaina awakea: paila a i ʻole, ma ke ʻano he hopena hope loa, iʻa iʻa (200 gram), kāpī hou i ka aila mea kanu
• ʻO kaʻaina awakea: ʻo ka pipi i hoʻolapalapa - 100 gram (mai paʻakai) a me ke kīʻaha o kefir maʻamau

papaʻai ma ka lā 13 o kaʻai Kepanī

• ʻAina kakahiaka: kope kope ʻole (ʻaʻohe berena)
• ʻO kaʻaina awakea: ʻelua mau hua moa i paila ʻia, kāpeti i hoʻomoʻa ʻia i ka aila mea kanu, he kīʻaha o ka wai kōmato
• ʻO kaʻaina awakea: ka iʻa i hoʻolapalapa ʻia a palai ʻia i ka aila mea kanu (200 gram)

Hoʻohui ʻia, i ka papaʻai Iapana, inā ʻike ʻoe i ka waha maloʻo, hiki iā ʻoe ke inu i ka wai non-carbonated a me non-mineralized me ka ʻole o nā kapu.

Hōʻoia kēia papaʻai i nā hopena wikiwiki - ʻoiai, ʻo kahi laʻana, ʻoi aku ka maikaʻi o ka hopena o ka ʻai kokoleka - a ʻoi aku ke kaulike.

Ma ka laulā, ʻaʻole lawa ka lakio o nā wikamina a me nā kumumanaʻo i kēia papaʻai, ʻo ia hoʻi he pono e lawe ʻia a i ʻole e kaupalena ʻia ka lōʻihi o ka papaʻai.

ʻAʻole kaulike piha. ʻAʻole i paipai ʻia no ka poʻe me nā kūlana olakino hoʻomau - a i ʻole ma lalo o ka nānā ʻana a ke kauka a me ka mea hānai.

ʻOi aku ka lōʻihi o ka manawa - paʻakikī loa i ka poʻe aloha i nā mea momona e kū i ʻelua mau pule o kaʻai Kepanī.