1. E kuai ma ke kaumaha
Aneane maʻa mau! Hoʻokumu paʻa ʻia: ʻoi aku ka liʻiliʻi o nā huahana ma ke kaupaona ma ka awelika e ... 89%! ʻO ia hoʻi, ʻoi aku ka nui o nā mea kūʻai aku no ka hoʻopili pilikino nani (- approx. Vegetarian). Eia kekahi, i ke kūʻai ʻana ma ke kaupaona, hiki iā ʻoe ke kūʻai aku e like me kāu e pono ai no nā lā e hiki mai ana, ʻoiai nā huahana i kūʻai ʻia i loko o nā ʻeke nui "i mālama ʻia" e holo i ka hopena o ka hao ʻana ma hope: no ka laʻana, hiki ke hana me ka palaoa piha. palaoa.
ʻOi aku ka maikaʻi o ke kūʻai ʻana ma ke kaupaona ʻana e like me nā nati, nā ʻanoʻano a me nā ʻanoʻano, nā mea ʻala, nā kīʻaha piha, nā pī a me nā legumes ʻē aʻe. I ka manawa like, e makaʻala i ke kumukūʻai o kekahi mau huahana vegan, ʻoiai ma ke kaumaha, e like me ka walnuts a i ʻole nā hua goji maloʻo. No laila, pono ʻoe e nānā mau i ke kumu kūʻai i ʻole he mea kupanaha i ka checkout.
2. Kūʻai kau
E poina wale i nā hua hou i ka hoʻoilo a me nā persimmons i ke kauwela. E kūʻai i ka mea ʻoi loa a hou i kēia kau – maikaʻi a kūʻai aku! ʻO nā mea kanu hou o ke kau e like me ke kāpeti, ka ʻukena, ka ʻuala, a pēlā aku ke kūʻai kūʻai kūʻai loa ʻia i loko o kekahi mau mahina. Ma ka hale kūʻai kūʻai a ma ka mākeke paha, ʻoi aku ka maikaʻi o ka nānā ʻole ʻana i ke kūʻai ʻana i nā huahana punahele. Akā, e hele wāwae i lalo o nā aisles a ʻike i ke ʻano o ke kau a me ke kumukūʻai. ʻIke ʻia ka ʻokoʻa o nā kumukūʻai no nā huahana kūloko.
E hoʻohana pū i kahi hoʻolālā o ka "hoʻopau piha i ka pahu friji": e kuke i nā kīʻaha mai nā huahana a me nā mea kanu i ka manawa hoʻokahi: no ka laʻana, nā sopa, lasagna, nā pies i hana ʻia i ka home, a i ʻole nā hui maikaʻi a me nā punahele o "kumu protein + kīʻaha piha + huaʻai".
ʻO ka mea hope loa, ʻo ka hoʻolālā "evergreen": makemake e ʻai i nā meaʻai e like me kā kāloti, celery, leeks, ʻuala, broccoli - aia lākou i ka "kau" a puni ka makahiki a ʻaʻole kūʻai.
3. E hoʻomanaʻo i ka Dirty Dozen a me ka Magic Fifteen
He mea maikaʻi ke kūʻai ʻana i nā mea kanu organik i hōʻoia ʻia i nā manawa a pau, akā e uku ʻoe iā ʻoe i kahi peni maikaʻi. Hiki iā ʻoe ke hana maʻalahi: e lawe i ka papa inoa o nā huaʻai a me nā mea kanu i loaʻa pinepine i nā metala kaumaha (inā ʻaʻole lākou i hōʻoia ʻia he "organic") a me kahi papa inoa o nā meaʻai vegan palekana 15 (hiki iā ʻoe, ma ka ʻōlelo Pelekania; ua hui ʻia e ka hui). ʻIke ʻia ʻoi aku ka maikaʻi o ke kūʻai ʻana i nā huahana mai ka papa inoa Dirty Dozen ʻaʻole ma kahi hale kūʻai kūʻai, akā ma kahi hale kūʻai mahiʻai kūikawā a i ʻole ka mākeke. Akā ʻaʻole loaʻa nā huahana "hauʻoli" 15 i nā kemika pōʻino, a - no ka pono o ka hoʻokele waiwai - ʻaʻole lākou e pōʻino loa e lawe i ka hale kūʻai.
»: nā ʻāpala, ka seleri, nā tōmato cherry, nā kukama, nā hua waina, nā nectarine, nā pīkī, nā ʻuala, ka pī, ka spinach, nā strawberries (me ka Bulgarian), kale () a me nā ʻōmaʻomaʻo ʻē aʻe, a me nā pepa wela.
asparagus, avocado, kāpeti, melon (net), cauliflower, eggplant, grapefruit, kiwi, mango, onion, papaya, pineapple, kulina, pī'ōmaʻomaʻo (paʻa hau), ʻuala (yam).
ʻO kekahi lula: hiki ke kūʻai ʻia nā mea āpau me ka ʻili mānoanoa "maʻamau", ʻaʻole "organic": maiʻa, avocados, pineapples, aniani, a pēlā aku.
A ʻo ka hope, hoʻokahi mea hou: piha ka mākeke o ka mahiʻai i nā huahana maoli maoli, akā ʻaʻole i hōʻoia ʻia. ʻOi aku ka nui o ke kumukūʻai. ʻO keʻano, hiki ke lilo i hua "organic", a me ka waiū a me nā meaʻai.
4. E kuke mai ka ʻōpala
He mea maʻalahi ka loaʻa ʻana o nā pī canned mai ka friji a i ʻole ka pantry, ka waihona kumu i loko o ka pahu, ka laiki i mākaukau "hoʻomaʻamaʻa wale", a pēlā aku. Akā,ʻo kēia mau mea a pau, auwe, e mālama wale i ka manawa, akā,ʻaʻole kāu kālā. A ʻaʻole maikaʻi loa ka ʻono o kēia mau huahana! Inā ʻaʻohe ou manawa e kuke ai, ʻoi aku ka maikaʻi o ka hoʻomākaukau ʻana i nā meaʻai ma mua o ka manawa (e like me ka mokuahi piha i ka laiki) a hoʻopaʻa i nā mea āu e makemake ai e mālama no hope i loko o kahi pahu plastik.
ʻIke-pehea: hiki iā ʻoe ke kuke i ka laiki ʻulaʻula, kau ma luna o ka pepa paʻa a hoʻokuʻu ʻia e like me ka mea i loko o ka paʻukū, a laila e wāwahi i nā "papa" i loaʻa a hoʻopaʻa ʻia i loko o kahi pahu paʻukū, e ʻoki ana i ka ea. A hiki ke mālama ʻia nā kīʻaha mea kanu i hoʻomākaukau ʻia a i ʻole nā pīni i kuke ʻia ma mua o ka manawa i loko o nā ipu kūikawā.
He kumu -