He mea pono loa ka Vegetarianism a me ka veganism no ka poʻe i komo i ka hoʻoikaika kino, ka holo ʻana, ka paikikala, ka hoʻomaʻamaʻa - ʻike nā mea a pau i kēia. A he aha ke ʻano o nā huaʻai, nā mea kanu, nā cereals, nā mea inu i ʻoi aku ka olakino ma mua o nā mea ʻē aʻe, he aha ka "lean"? He aha nā mea kanu lāʻau e ʻae i ka hoʻihoʻi wikiwiki ʻana ma hope o ka hoʻomaʻamaʻa? Pehea e hoʻoikaika ai i ka detoxification o ke kino? Pehea e hoʻokumu ai i ke kaʻina o ka ʻai ʻana i ka nui o ka protein? Hoʻolālā ʻia ka papa inoa a me nā ʻōlelo aʻoaʻo ma lalo nei e pane i kēia a me nā nīnau ʻē aʻe e kū mai ana no ka poʻe haʻuki hoʻomaka: nā mea kanu a me nā vegans. Ma mua o ka hoʻomaka ʻana i kā mākou "hit parade" o nā kūlana he 10, ʻelua kaʻu nūhou iā ʻoe: maikaʻi a maikaʻi ʻole. ʻO ka nūhou maikaʻi, ʻaneʻane maikaʻi nā meaʻai meaʻai a pau no ka poʻe haʻuki! No laila, ʻaʻole e haʻalele kekahi mea. Akā wale nō i nā huaʻai, nā mea kanu a me nā cereals e pono ai ʻoe e ʻai hou aku, a ʻo wai ka mea - liʻiliʻi (e kamaʻilio mākou e pili ana i ka mea liʻiliʻi ma ka hopena) i mea e hoʻokō ai i nā hopena wikiwiki. ʻO ka ʻoiaʻiʻo, ma ka hele ʻana i ka meaʻai meaʻai a i ʻole vegan, ua hiki ʻoe i kahi ʻano "kiʻekiʻe haʻuki":
- e hoʻopaʻa i kahi olakino olakino no kou puʻuwai a me ka ʻōnaehana kaʻa,
- hoʻokuʻu i ke kino mai ka nui o nā toxins a me ke kaumaha nui,
- a hoʻonui i ko lākou ola ma 15-20 makahiki *.
A ʻo ka nūhou maikaʻi, ʻo ka hoʻololi wale ʻana i ka ʻiʻo, ka iʻa, a me ka moa i kāu ʻai me ka ʻuala, ka laiki keʻokeʻo, a me ka berena palaoa holoʻokoʻa ʻaʻole lawa ia e hoʻokō i ka hana haʻuki a me ke olakino maikaʻi loa. A ʻo ia nō kā mākou pahuhopu, ʻeā? No laila, ke nānā nei mākou i ke kumumanaʻo - no ka mea pāʻani nui loa a ma ke ʻano maʻamau no kēlā me kēia mea i maʻa i ka hoʻonohonoho kiʻekiʻe. ʻO nā meaʻai haʻuki kūpono maikaʻi loa: no ka lawa o ka protein, nā meaʻai, a me ka hoʻihoʻi wikiwiki ** (nā meaʻai i helu ʻia ma ke kauoha ma hope o ka hoʻomaʻamaʻa): 1. Waiu***
Loaʻa i ka waiū ka wai, ka protein, ke kō (lactose - 4.8%), ka calcium - he mea koʻikoʻi kēia no ke kino o nā mea pāʻani. ʻO ka waiū holoʻokoʻa ʻaʻole wale ka protein, akā nā huaora hoʻi, a me nā mea pono (calcium, magnesium, potassium, sodium, phosphorus, chlorine, sulfur, etc.), a me nā electrolytes e hiki ai iā ʻoe ke hoʻoheheʻe i ke kino maloʻo - dehydrated a overheated - kino me ka wai. . Hoʻokahi aniani o ka waiū mahana (ma luna o ke kino) ma mua a ma hope paha o ka hoʻomaʻamaʻa ʻana, a me kekahi aniani o ka waiu mahana a wela paha i ka pō - no ka hiamoe wikiwiki a me ka hiamoe maikaʻi (a he mea nui nā mea pāʻani!) Serotonin a me ka melatonin, ka mea e hāʻawi ai i ka waiū. ʻO ka waiu kokoleka - ʻo ia hoʻi, ʻo ka waiū me ka pauka koko ka mea inu punahele i nā mea pāʻani mai ka makahiki 60 ʻumiʻumi. I kēia mau lā, “waiu me ke kokoleka”, a ʻono hoʻi ... hmm, ʻaʻole maikaʻi loa ke kani ʻana, ʻeā? Akā ʻo ka mea ʻoiaʻiʻo, ʻo ia mea inu wale nō ka "magic" hoʻomaʻamaʻa no ka hoʻihoʻi ʻana ma hope o ka hoʻomaʻamaʻa: hāʻawi ka carbohydrates i ka ikehu, a ʻo ka protein e hiki ai iā ʻoe ke hoʻihoʻi (a kūkulu!) i ka ʻiʻo ʻiʻo, ʻoi aku ka nui o nā ʻano inu kokoleka i loaʻa i kahi huaʻai hoʻohui. paʻakikī mineral (me ka huaora B12). Manaʻo kekahi he "pōʻino" ke kokoleka no ka mea aia ka caffeine. Akā, e “hoʻoponopono hou” kākou i ka koko! Ma hope o nā mea a pau, ma waho aʻe o kēlā caffeine (ma kahi liʻiliʻi liʻiliʻi), nui ka hao a me ka zinc, magnesium, potassium, a me nā antioxidants a me nā waikawa amino pono i loko o nā pīni koko. He mea pono i ka poʻe haʻuki ke ʻai i ka inu koko a me nā kokoleka (me ka nui o ka koko ma kahi o 70%, ʻo ia hoʻi, "ʻeleʻele" kokoleka), me ka hoʻohaʻahaʻa. No laila i ka hapalua hola ma hope o ka hoʻopau ʻana i kāu hoʻomaʻamaʻa, inu i ka waiū momona me ke kokoleka. Ma ke ʻano o ka pono no ka poʻe haʻuki, hiki i ka wai niu ke hoʻopaʻapaʻa me ka waiū. He ʻano mea ʻokoʻa vegan i ka waiū. Hiki iā ʻoe ke hoʻololi i ka waiū bipi me ka soy: he kiʻekiʻe ka calorie a pono hoʻi i kona ʻano ponoʻī, ʻoi aku ka nui inā hoʻonui ʻia me ka paʻakikī vitamin-mineral. ʻO kēlā me kēia hihia, ʻo ka nui o nā kō maoli ka mea mua e pono ai kou mau ʻiʻo (a pono koke) ma hope o kahi hoʻomaʻamaʻa! ʻO ka hope, kūʻē i nā moʻolelo, ʻo ka koko - ʻaʻole like me ka kofe - hoʻohaʻahaʻa ma mua o ka hoʻonui ʻana i ke koko, a ʻoi aku ka maikaʻi ma mua o ke kī ʻōmaʻomaʻo. 2. Nā hua maloʻo
Hāʻawi nā hua maloʻo i ke kino me ka glucose e pono ai no kēlā me kēia hana kaʻa. ʻO kēia kekahi o nā kumu waiwai maikaʻi loa o nā carbohydrates wikiwiki. Akā "i ka ukana" loaʻa iā lākou ka fiber, phytonutrients, potassium, vitamina a me nā minela. Maikaʻi, ʻeā? Hiki ke ʻai ʻia nā hua maloʻo ma ka hoʻomaʻamaʻa (inā ʻoi aku ia ma mua o hoʻokahi hola): nā hua maloʻo e hoʻololi i nā "gels" haʻuki i hoʻohana ʻia e nā mea holo a me nā kaʻa. A i ʻole ma hope koke: e hui pū me ka waiū, smoothie, mea inu haʻuki. ʻO nā fiku, nā lā, nā apricots maloʻo, nā huawaina he mea pono loa ia no nā mea pāʻani. Ma ke ala, e like me Ayurveda, ʻoi aku ka maikaʻi o nā lā me ka momona, no laila maikaʻi ke hui ʻana iā lākou i ka smoothies me ka waiū a me kahi ʻāpana pata a ghee paha e loaʻa ai kahi maʻi haʻalulu o "nā mea kūkulu ʻiʻo" - protein. No ka hoʻonohonoho wikiwiki o ka nui o ka ʻiʻo, ma hope o ka hoʻomaʻamaʻa ʻana, e ʻai i ka hapalua o nā lā, i hamo ʻia me ka pata. Hoʻokahi pilikia me nā hua maloʻo - inā he nui lākou, ma kahi ʻano maloʻo, hoʻonāukiuki lākou i ka mea Vata (Wind) i loko o ke kino, a hoʻonāukiuki i ke ʻano o nā kinoea. No laila, pono lākou e hoʻonā i ka wai anuanu no 2-3 mau hola; ʻO ka wai mai lalo o nā hua maloʻo e pono e kānana a inu, he waiwai nui ia i nā mea pono. 3. Maiʻa
Hoʻohana ʻia ka maiʻa i ka meaʻai haʻuki ma mua, i ka wā a ma hope koke o ke aʻo ʻana. Wahi a ka poʻe he nui, ʻoi aku ka poʻe holo, ʻaʻole maikaʻi loa ka maiʻa i ka wā o ka hoʻoikaika kino, ʻaʻole like me nā hua maloʻo, no ka mea. e pane koke me ke kaumaha o ka ʻōpū (ʻoiai e hoʻopaʻapaʻa paha nā kaʻa kaʻa me kēia). Akā ma hope o ka papa, ʻaʻole e ʻeha ka maiʻa! He meaʻai maʻalahi a mākaukau no ka ʻai ʻana, ʻono, ʻaʻole maloʻo loa (ʻaʻole pono ʻoe e inu i ka maiʻa pala), momona loa, a ʻaʻohe kumu kūʻai.
He mea maʻalahi ka maiʻa e lawe pū me ʻoe i ka hale haʻuki, no ka holo. Ma ke ala, ua hōʻike ʻia nā noiʻi hou a nā ʻepekema mai Taiwan i ka maikaʻi o ka maiʻa. ʻAe, ʻae, ʻaʻole kēia he mea hoʻohenehene, hiki ke "hoʻopiʻi" i ka maiʻa i loko o ka blender ma ke ʻano holoʻokoʻa, me ka ʻili, ʻoi aku ka momona ma mua o ka pulp ponoʻī, me ka potassium (e hoʻihoʻi i ka paʻakai paʻakai wai, mālama i ka wai. a pale i ka ʻiʻo o ka ʻiʻo), serotonin (no ka naʻau maikaʻi) a me ka lutein (no nā maka).
E hoʻomanaʻo i ka hoʻoponopono ʻana i ka hapaha a i ʻole ka hapalua o ka maiʻa, hoʻokahi a ʻoi aku ka nui o ka maiʻa ʻaʻole i pili nui i ka ʻai ʻana, a inā ʻoe e ʻai nui (hoʻokahi kilokani a ʻoi aʻe paha) o ka maiʻa i ka manawa, hiki ke nāwaliwali.
4. Blueberry
Hele maikaʻi nā Blueberries me ka waiū a me ka maiʻa i loko o kahi smoothie "recovery**" i nā minuke 30 mua ma hope o ka hoʻomaʻamaʻa. I kekahi mau makahiki i hala aku nei, ua kapa ʻia nā blueberries he "superfood," a no ke kumu maikaʻi. Ma hope o nā mea a pau, loaʻa iā ia kahi hopena haʻalulu o nā antioxidants - nā mea e hakakā ai i nā radical manuahi. He haʻahaʻa-calorie nā Blueberries, akā i ka manawa like he glycemic index kiʻekiʻe: ʻo kēia nā "wikiwiki wikiwiki". No ka maʻi maʻi maʻi, ʻo ka huaʻōlelo "high glycemic index" ʻaʻole ʻoluʻolu loa, akā no ka awelika vegan a i ʻole meaʻai meaʻai meaʻai, pono ia e hoʻoulu wale i nā manaʻo maikaʻi - no ka mea, ʻo ia ka mea e komo koke ka glucose i ke kahe koko a hānai ʻia nā ʻiʻo. ʻAʻole nalowale nā blueberries maloʻo i kā lākou waiwai pono nui. Ma waho aʻe o nā sugars maoli a me ka nui o nā antioxidants, loaʻa nā blueberries i ka lutein, kahi maikaʻi no nā maka. Ma keʻano laulā, ʻo ia ka blueberries - a pono nō! - kekahi o nā meaʻai maikaʻi loa a punahele no nā smoothies ma mua a ma hope o ka hoʻomaʻamaʻa. 5. ʻO Tomato
Me nā ʻōmato, hoʻololi maikaʻi mākou mai kahi meaʻai ma hope o ka hoʻomaʻamaʻa ʻana i nā minuke 30 mua. ma hope o ka pāʻani ʻana i nā haʻuki, i ka ʻai paʻa, pono e hahai ma mua o 30-120 mau minuke ma hope o ka pau ʻana o ka hoʻomaʻamaʻa holo. He meaʻai kamaʻāina loa ka ʻōmato, a e ʻōlelo mai kekahi: ʻAe, he aha ka mea kūikawā iā lākou? Akā ʻo ka mea ʻoiaʻiʻo, i kēia mau lā ke hoʻolauleʻa nei nā ʻepekema i nā tōmato (organic), e ʻike ana i nā mea waiwai hou aʻe i loko o lākou. Eia kekahi, ʻoi aku ka maikaʻi o nā tōmato no nā mea pāʻani, no ka mea. piha lākou i nā mea pono no ka hoʻihoʻi ʻana ma hope o ka hoʻomaʻamaʻa, me ka huaora B6. ʻO ia ka mea, e like me ka mea i hōʻike ʻia i nā ʻiole, kōkua i ka mālama ʻana i ka ikehu (ma ke ʻano o ka glycogen) i loko o nā ʻiʻo. Hoʻopiha ʻia me nā antioxidants, haʻahaʻa nā ʻōmato i nā calorie (e pili ana i 1 kaloli i 27 kīʻaha o nā tōmato mashed!) E hoʻomanaʻo: 1) mālama i ka wela o nā tōmato (a me nā kāloti) he nui nā waiwai pono, a hoʻonui i nā mea ʻē aʻe, 2) ʻaʻole hui pū nā tōmato me nā kukama i hoʻokahi pāʻina. 6. ʻO ka pāpaʻi palaoa holoʻokoʻa (spaghetti)
Manaʻo mākou he ʻano meaʻai ʻino loa ka pasta "no ka poʻe ʻilihune." A inā e lilo ana ʻoe i ke kaumaha, a laila, he mea kūpono ke kaupalena a hoʻopau loa i ka pasta. I ka manawa like, inā makemake ʻoe i nā haʻuki, ʻoi aku ka holo ʻana a i ʻole ke kaʻa kaʻa (ʻo ia hoʻi ka hoʻomaʻamaʻa hoʻomanawanui), a laila ʻaʻohe mea hiki ke hoʻopaʻapaʻa me ka pasta ʻeleʻele palaoa piha. ʻO kēia ke kumu koʻikoʻi mau loa o ka ikehu - nā haʻalulu lohi - pono ʻoe i 100%! Maʻalahi a maʻalahi (maikaʻi, ʻoi aku a liʻiliʻi paha: ʻoi aku ka nui o ka pasta brown ma mua o ke keʻokeʻo) i ka manawa like. ʻO kahi pā pasta, e like me ka nui o nā meaʻai meaʻai haʻuki a me nā mea pāʻani, ʻo ia kekahi o nā koho maikaʻi loa hiki iā ʻoe ke ʻai i 2-2.5 mau hola ma mua a me 3 mau hola ma hope o ka hoʻomaʻamaʻa ikaika. Hāʻawi ʻo Pasta i nā hale kūʻai glycogen waiwai i loko o nā ʻiʻo no ka hana kiʻekiʻe, hāʻawi i kahi kahe lohi o ke kō (glucose) i loko o ke koko a me ke ʻano like, pale i ka dizziness a me ka nausea i ka wā aʻo. ʻAʻole like me ka pasta keʻokeʻo, mamao loa ka pasta palaoa holoʻokoʻa mai nā calorie ʻole (ʻoiai e hilinaʻi nā mea pāʻani i ka pasta i hana ʻia mai ka palaoa keʻokeʻo semolina). ʻO ke kīʻaha o ka pasta ʻeleʻele i kuke ʻia he 2 grams o ka fiber! He aha ka pasta ʻeleʻele me ka - ua maopopo paha iā ʻoe mai ka paukū mua - me nā tōmato! A inā he ʻano paʻakikī ka pasta "brown" i kou manaʻo, e hoʻāʻo wale i kahi hōʻailona ʻokoʻa: ʻokoʻa loa lākou. He mea pono ke kāwili i ka yogurt, spirulina, nā aila momona i loko o ka pasta - akā, ʻoiaʻiʻo, ʻaʻole ketchup. 7. Tī ʻōmaʻomaʻo
Makemake nā poʻe holo, ʻaʻole wale no kona ʻono ʻoluʻolu a me ka ʻoluʻolu - he kiʻekiʻe ke kī ʻōmaʻomaʻo i nā catechins (he ʻano antioxidant). Ua hōʻike ʻia nā haʻawina i hana ʻia ma Iapana e pili ana i nā ʻiole e hoʻonui i ka hoʻomanawanui kino o nā mea pono o ke kī ʻōmaʻomaʻo. Eia kekahi, kōkua ke kī ʻōmaʻomaʻo e hōʻemi i ke kaumaha keu (17% ʻoi aku me ka hoʻomaʻamaʻa haʻahaʻa haʻahaʻa), pēlā. hoʻomaikaʻi i ka hana haʻuki. ʻO ka mea nui loa, ʻo ke kī ʻōmaʻomaʻo e hōʻemi i ka pōʻino o ka ʻiʻo i ka wā o ka hoʻomaʻamaʻa ʻana ma ke kāohi ʻana i nā radical manuahi. ʻO ka mea hope loa, ʻo ke kī ʻōmaʻomaʻo ka "hoaaloha maikaʻi" a ka mea holo no ka mea aia ka "pololei", ka liʻiliʻi o ka caffeine: 24-30 mg wale nō i ke aniani (no ka hoʻohālikelike ʻana, he 120-170 mg ka caffeine i kahi kīʻaha kofe ʻeleʻele), ka mea i hōʻoia maikaʻi i nā holo o kēlā me kēia lōʻihi. ʻO ka caffeine i nā mea liʻiliʻi e hoʻoulu maikaʻi i ka ʻōnaehana nerve a hoʻemi i ka hana kino i ʻike ʻia: ma ke ʻano he mea maʻalahi ia e hoʻomaʻamaʻa. Maikaʻi ka manaʻo he mea pono ka liʻiliʻi o ka caffeine ʻaʻole wale no ka poʻe kukini, akā no nā mea pāʻani ʻē aʻe. 8. Wai niu
Inā ʻaʻole wau i hōʻoiaʻiʻo iā ʻoe e pili ana i ke kī ʻōmaʻomaʻo a ke kūʻē nei ʻoe i ka caffeine i kekahi nui, e hoʻāʻo e inu i ka wai niu ma mua, i ka wā, a ma hope o kāu hoʻomaʻamaʻa. ʻOiai i hoʻopaʻa ʻia, ʻaʻole e nalowale ka wai niu i kona mau ʻano pono - ʻo ia ka mea inu haʻuki maikaʻi loa e hoʻihoʻi i ke koena wai-paʻakai i loko o ke kino i nā lā o ka hoʻomaʻamaʻa ikaika! ʻO ka wai niu kahi ʻano olakino maikaʻi a maikaʻi hoʻi i nā mea inu haʻuki kemika e like me Red Bulls a me Gatorades, he kiʻekiʻe i ke kō a me ka caffeine. Inā ʻaʻole hiki i ke kālā ke inu mau i ka wai niu, ʻo ka wai me ka maiʻa a me ka wai lemon (hui i loko o kahi blender) e hoʻololi iā ia i kekahi ʻano: aia kēia hui i nā electrolytes pono. Ma mua o ka hoʻomaʻamaʻa ʻana, i ka manawa a ma hope, ʻaʻole pono ʻoe e inu i ka wai ʻole, ʻoi aku hoʻi i hoʻokahi gulp, akā liʻiliʻi i ka wai niu. E emi ana ka ukana ma ka pu'uwai a me ka houhu, e pi'i ka ha'uki, e emi ana ka dehydration o ke kino, a ma hope o ka papa e 'ike 'oe i ka maika'i ma mua o ka wai! 9 Kahuaole
ʻO nā meaʻai nui nā huahana olakino maikaʻi loa - he ala kēia no ka poʻe haʻuki e "hoʻopiha" me nā meaʻai a me ka protein, a e ʻoluʻolu iā lākou iho. Akā, he mea koʻikoʻi ka hope, ʻoiai inā hāʻawi ʻoe i kāu mea maikaʻi loa "a hiki i kou hāʻule ʻana" i kēlā me kēia lā. Pono ʻoe e ʻai i nā meaʻai hou aʻe e like me:
- Quinoa
- Porridge (a i ʻole nā mea inu) mai ka hempseed
- palaoa niu
- laiki ʻeleʻele
- tef
- Tempe
- Sesame a me ka aila mai ia mea
- Pākena
- Broccoli
- kale ʻōmaʻomaʻo
- A me nā ʻōmaʻomaʻo ʻē aʻe
- ʻO kēlā me kēia huaʻai a me nā mea kanu ʻai ma ka liʻiliʻi he 5 mau lawelawe i kēlā me kēia lā. Nui nā huaʻai a me nā huaʻai i helu ʻia he "superfoods" i kēia mau lā.
I ka manawa like, ʻaʻole pono ʻoe e hilinaʻi i nā legumes, ka laiki, ka ʻuala, nā momona, nā mea ʻala, nā mea inu ʻono. Maiʻoi aku ma mua o "kou" (hoʻokahi!) o ka waiū a me nā huaʻai maka a me nā hua i kēlā me kēia lā. Hiki i kēia mau mea ke alakaʻi i ka luhi o ka ʻōnaehana digestive, nalowale o ka ikehu, slagging o ke kino, hopohopo, maloʻo i loko o nā hono - a i ʻole, i ka sweating nui a me ka nui o ka mucus i loko o ke kino. Maikaʻi nā mea a pau - a ma ke ʻano he poʻe haʻuki, pono mākou e ʻike i ko mākou mau palena! 10. Hercules (oatmeal)
He mea maʻamau ka Oatmeal no ka ʻaina kakahiaka, a no ke kumu maikaʻi - ʻo ia ka "ʻai no Hercules" (Hercules)! Ke koi nei ka poʻe meaʻai meaʻai haʻuki i ka 60% o kāu mau calorie e hele mai ana mai ka carbohydrate. **** No laila, ʻo ka oatmeal kekahi o nā kumu maʻalahi a maikaʻi hoʻi o ka carbohydrates - ma kahi o nā mea i helu ʻia ma luna! Ua mākaukau a hauʻoli ka mea haʻuki vegan ʻoiaʻiʻo e ʻai i ka porridge i kēlā me kēia manawa o ka lā, ʻoiai ʻoiai i kēia manawa he nui nā ʻano ʻano oatmeal i kūpono e ʻai kaʻawale a hoʻohui ʻia e like me ka hoʻopiha ʻana i nā smoothies. Hoʻopiha maoli ʻia ka Hercules porridge me nā huaora a me nā minela pono! ʻO ia ʻano porridge me nā hua hou a me nā hua ʻoi loa ka maikaʻi. Eia kekahi, hiki iā ʻoe ke hoʻokomo i loko o ia mau "super additives" e like me ka agave syrup, Ierusalema artichoke syrup, maple syrup, a me ka spirulina (e hoʻomaʻamaʻa iki ka hope). I ka ʻai ʻana o ka mea ʻai meaʻai a me ka vegan, aia nā haneli o nā huahana pono, a ʻaʻole hiki iā ʻoe ke papa inoa iā lākou a pau i ka mea hoʻokahi! ʻO ke kumuhana o ka meaʻai maikaʻi no ka poʻe haʻuki he ākea a paʻakikī. No laila, ʻaʻole i ʻōlelo ʻia kēia ʻatikala he ākea, ʻo ia wale nō kekahi o nā koho kūpono no ka ʻai ʻana o ka "'ōmaʻomaʻo", ethical athlete. Hāʻawi ʻia ka ʻike no kāu ʻike maʻamau. Inā loaʻa nā hoʻopiʻi olakino a me nā kapu olakino, pono ke ʻōlelo aʻo a ke kauka. ʻAʻole ʻōlelo kēia ʻatikala i ka lāʻau lapaʻau ponoʻī. * ʻAʻole loa, ma ka awelika, i hoʻohālikelike ʻia me nā omnivores (omnivores), hāʻawi ʻia i ka wānana maʻamau no nā maʻi maʻi mau, ka hahau ʻana, a me ka puʻuwai puʻuwai pili i ka ʻai ʻiʻo. ** Hoʻihoʻi "he aha"? - nīnau mau ka poʻe haʻuki hoʻomaka - hoʻoponopono i ka ʻiʻo a me ka hāʻawi ʻana i nā meaʻai i loko o nā ʻiʻo, a me ka mālama ʻana i ka ikehu holoʻokoʻa o ke kino (ʻaʻole wale i loko o nā ʻiʻo ponoʻī) - ʻo ia hoʻi, e hoʻihoʻi i ka mākaukau no ka hana koʻikoʻi e hiki mai ana! *** Me ka hoʻomanawanui ʻole i ka waiū (kakaikahi kēia), ʻaʻole pono ia iā ʻoe. **** ʻO nā kalapona - nā kalapona, nā kalapona - kokoke i kahi huaʻōlelo lepo i loko o ka lexicon o nā mea kākoʻo he nui i ka meaʻai olakino. ʻO ka mea ʻoiaʻiʻo, ʻelua mau makahiki i hala aku nei, ua haʻi maoli ka poʻe ʻepekema ʻAmelika i ke kaua ma luna o nā kaʻa. I kēia lā, ua hōʻoia ʻia ko lākou pōmaikaʻi. Ma waena o nā pilikia e kaupalena ana i ka hana haʻuki, ʻōlelo ka poʻe meaʻai meaʻai hou, ma waena o nā mea ʻē aʻe, ka ʻai ʻana o ka liʻiliʻi ma lalo o 50% o nā calorie mai nā haʻalulu: ʻōlelo ʻia nā mea pāʻani ma kahi o 60%.