Contents
ʻO ka lilo ʻana o ke kaupaona a 4 kg i 7 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 760 Kcal.
ʻO kaʻai Scandinavian (i kapa pinepine ʻia ʻo Norewai a i ʻole Nordic) kahi hana hoʻemi kaumaha ma muli o ka hoʻolauna ʻana o nā hua ʻākau a me nā hua, a me kaʻiʻo a me nā iʻa iʻa i ka papaʻai. ʻAʻole like me nā ala hou e hōʻemi ai i ke kaupaona, aia ka hiʻona o Scandinavian i ka ʻoiaʻiʻo e hoʻomohala ʻia me ka noʻonoʻo ʻana i nā lula o ka papaʻai kaulike, a ʻo ka papa kuhikuhi i loaʻa ka nui o nā kumuwaiwai, nā huaora a me nā meaʻai
ʻO ka meaʻai Scandinavian kahi mea ʻokoʻa i ka meaʻai Mediterranean. ʻOiaʻiʻo, ma nā ʻāpana ʻākau, ʻaʻole maʻalahi ka ʻai ʻana i nā huaʻai a me nā mea kanu kūlohelohe, e like me ka ʻōlelo a ka ʻōnaehana hope. A he paʻakikī hoʻi ka loaʻa ʻana o ka aila ʻoliva maoli a me nā huahana olakino ʻē aʻe e hoʻolaha ʻia e ka ʻōnaehana Mediterranean.
Akā ʻo ka mea e hoʻohui i kēia ʻenehana kaulana ʻelua e kōkua lākou e lawe i ke kiʻi i ke ʻano kūpono me ka ʻole o nā kapu koʻikoʻi a me nā wī o ka wī. E hoʻolohe i kēia lā i nā loina kumu o ka ʻōnaehana Scandinavian.
He mea kūpono ke kaupalena ʻia ʻana o ka momona o nā holoholona. E hoʻāʻo e ʻai i nā ʻiʻo momona. Akā ʻoi aku ka maikaʻi, inā hiki, e hoʻohana i nā iʻa wiwi a me nā iʻa iʻa ma kahi. Hilinaʻi i nā huaʻai a me nā mea kanu, keu hoʻi i ka wā hou. A ʻoi aku ka maikaʻi o ka ʻai ʻana i nā hua kau a me nā lau i kau ʻia i kou wahi. ʻO lākou ka mea i lawe pololei ʻia i genetically a ʻo ia ka mea maikaʻi loa no ke olakino. Noi ʻia mai nā mea kanu e ʻai i ka milo, ka ulu ʻana o Palukela a me ka cauliflower, nā beets, nā kāloti, kaʻuala, nā greens like ʻole, a mai nā hua - blueberry, lingonberry, blueberry, currants.
ʻO nā ʻano iʻa ʻoi loa e ʻai ʻia i ke ala Scandinavian ʻo ka salemona, ke tuna, ka salemona, ke kauʻu, ke kō. ʻAi i nā iʻa iʻa a me nāʻiʻo wīwī (turkey, moa, venison, partridge, elk fillet). Eia kekahi, i ka papaʻai pono ʻoe e ʻimi i kahi no nā cereala (rai, ʻoka, bale), nā pulupulu a me nā ʻano ʻanoʻano like ʻole o ka hua liʻiliʻi.
ʻOi aku ka maikaʻi e hōʻole i ka pata e like me ka hiki. Pono ka ʻai ʻana i nā aila mea kanu (flaxseed, sunflower, rapeseed) ʻaʻole i loaʻa i ka mālama wela. E ho'āʻo e hoʻohana i nā mea hoʻololi ʻono hana (nā mea hoʻonani like ʻole a me nā mea hoʻohui like). ʻAʻole pono e haʻalele i ka hoʻohana ʻana i ka paʻakai, akā ʻaʻole ikaika ia e hoʻonui i nā huahana. E hoʻohui i ka paʻakai i ka ipu i hoʻopau ʻia a liʻiliʻi wale. No ka hoʻohui ʻana i ka ʻono, hoʻohui i nā ʻano mea ʻala like ʻole a me nā mea kanu i kāu ʻai.
E ʻai i ka nui o nā meaʻai kūlohelohe, e pale aku i nā pōʻino meaʻai a me nā meaʻai calorie kiʻekiʻe. Inā makemake ʻoe e hoʻohui i kahi mea mai nā huahana palaoa i ka papa kuhikuhi, a laila koho i ka palaoa cereal (rye, ʻeleʻele). ʻO ke koena o ka meaʻai i loaʻa i ka palaoa, a me nā ʻono like ʻole, nā ʻiʻo i puhi ʻia, nā meaʻai canned a me ka waiʻona, e like me nā loina o ka ʻai Scandinavian, pono e haʻalele loa ʻia mai ka ʻai. ʻAʻole ʻōlelo ʻia nā legumes a me ka laiki. Pono ʻoe e kaupalena i ka hoʻohana ʻana i ka waiū holoʻokoʻa.
Pono e mālama i ka hoʻohaʻahaʻa i nā meaʻai, ʻaʻole ka ʻai nui, akā ʻaʻole hoʻi e ʻeha i ka pōloli. E hoʻolālā i ka papa kuhikuhi no laila aia he 5 mau meaʻai i ka lā (palena iki 4), a hoʻokahi ka lawelawe ʻana i kaupalena ʻia i 200-250 gram. Inā ʻoe e pololi ma mua o ka hiamoe ʻana, ʻae ʻia ʻoe e inu i ka 100-200 ml o kefir, ka waiū a i ʻole ka yogurt momona momona me ka ʻole o nā mea hoʻohui. Ke hiki, e hoʻāʻo e ʻai i ka homemade, nā meaʻai hou i hoʻomākaukau ʻia āu e kānalua ʻole ai.
Hiki iā ʻoe ke hoʻopili i ka papaʻai e like me kou makemake. I hoʻokahi mahina, hiki iā ʻoe ke lilo i 3-4 paona kūpono ʻole. Ma hope o ka loaʻa ʻana o ka hopena i manaʻo ʻia, koi ʻia ʻaʻole e kāpae i nā loina kumu o ka hana Scandinavian mai ke ola. Ma ka maʻalahi, inā ʻike ʻoe i ka hāʻule o ke kaumaha ma lalo o ka māka i makemake ʻia, e hoʻonui iki i ka waiwai meaʻai o ka papaʻai a mai kēlā manawa kēia manawa e hoʻokomo i kahi meaʻai liʻiliʻi me kāu meaʻai punahele, i kāpae ʻia i ke kaʻina hana o ka lilo ʻana o ka paona.
Nā kikolaʻa:
- hoʻomoʻa ʻia ka oatmeal i ka waiū momona momona, me ka hoʻohui ʻia o nā hua a me nā nati i ʻōlelo ʻia;
- kahi hapa o ka tī momona momona me nā hua;
- muesli me ke kō ʻole, i hoʻowali ʻia me ka yogurt homemade a i ʻole kefir;
- kahi omelet me ka milo a me nā mea kanu, hoʻomoʻa ʻia i ka umu a i hoʻomoʻa ʻia i loko o ka pā me ka ʻole o ka ʻaila.
ʻO kaʻaina awakea a me ka ʻaina awakea:
- ka moa moa momona momona;
- Pepeiao iʻa leʻa;
- iʻa i hoʻomoʻaʻia a me nā mea kanu i hoʻolapalapa ʻia;
- pea mash;
- risotto i ka hui o nā pūlehu i hoʻomoʻa ʻia a i hoʻolapalapa ʻia paha;
- nā legume stewed;
- steak meaʻai ʻūlū.
palapala aie… Paipai ʻia e hele pū me nā meaʻai o ke ao a me ke ahiahi me kahi salakeke mea kanu.
Nā meaʻai māmā a me nā meaʻai māmā:
- ka tī liʻiliʻi me nā hua;
- nāʻomela hou a hoʻomoʻa paha;
- mousse hua;
- kefir a i ʻole ka yogurt homemade.
- ʻAʻohe kumu hoʻohālikelike i kēia papaʻai. ʻAʻole hiki iā ʻoe ke noho ma luna o ia mea inā ʻaʻa ʻoe i ka iʻa, iʻa iʻa (ʻo ia nā mea ʻinoʻino) a i ʻole nā meaʻai ʻē aʻe e pili ana i ka papa kuhikuhi papaʻai.
- Eia nō hoʻi, ʻaʻole hiki ke noho ma ke ʻano Scandinavian i ke alo o nā maʻi āpau e koi ai i kahi kūikawā, ʻokoʻa i ka papaʻai i manaʻo ʻia.
- ʻO kahi hoʻohui koʻikoʻi o ka meaʻai Scandinavian ʻo ia ka nui o nā huahana mai kāna ʻai i loaʻa i ka fiber nui, he hopena maikaʻi ia i nā kaʻina digestive.
- Eia kekahi, me ia papaʻai, loaʻa i ke kino nā momona momona waiwai, e pono ai no ka metabolism maʻamau, ka hana ʻana o ka ʻōnaehana cardiovascular, ka hana kūpono o ka endocrine a me nā ʻōnaehana a me nā meaola ʻē aʻe.
- A ʻo ka iʻa, ka iʻa, ka cheese cottage a me nā huahana ʻē aʻe o kahi ʻano like e hāʻawi i ke kino i nā mea kūkulu hale e pono ai no nā ʻiʻo. E kōkua kēia iā ʻoe e hoʻemi i ke kaumaha, akā mālama i kou kino i ka nani a paʻa.
- Loaʻa i nā huahana organik ka nui o nā antioxidants e kōkua i ka mālama ʻana i ka wā ʻōpio a loaʻa ka hopena tonic maʻamau.
- Wahi a nā loiloi o ka poʻe i lilo kaupaona ma ka ʻōnaehana Scandinavian, hiki ke emi o ke kaumaha me ka ʻole o ka pololi.
- Hōʻoluʻolu ke kanaka a hiki ke ʻai ʻokoʻa loa.
- Kākoʻo ka hapa nui o nā meaʻai i kēia ʻano hana, e noʻonoʻo ana he mea pono ia no ka pohō kaumaha a me ka palekana e hiki ai ke olakino.
- ʻAʻole uku ka ʻai Skandinavia i ka pō hoʻokahi. Inā makemake ʻoe e lilo koke ke kaupaona, ʻaʻole holo pono ia no ʻoe.
- Ua hoʻoholo e noho i kāna mau lula, pono ʻoe e loiloi i kāu papaʻai.
- No kekahi poʻe, paʻakikī ka paina no ka wāwahi i ʻōlelo ʻia. ʻAʻole ka poʻe āpau, e ʻōlelo, ma ka hana, i ka manawa kūpono e loaʻa ai ka meaʻai māmā ma waena o ka ʻaina kakahiaka a me ka ʻaina awakea.
Inā maikaʻi kou manaʻo, hiki iā ʻoe ke hele i ka papaʻai Scandinavian i nā manawa a pau āu e makemake ai, a hoʻonohonoho i kona lōʻihi i kāu makemake.