Ma mua ka berena i kahi hanohano ma ka papa ʻaina o kēlā me kēia ʻohana. ʻO kahi kīʻaha puʻuwai, olakino, maʻalahi e hoʻomākaukau, kahi i lawa ka lōʻihi o ka mālama ʻana. I kēia lā, ʻoi aku ka nui o nā meaʻai e koi i ka mea ʻē aʻe e hāʻawi i ka berena, ma ke ʻano he calorie kiʻekiʻe.
Eia nō naʻe, ʻaʻole pono mākou e poina i ka berena starchy kōkua pono i ka papaʻai o kahi kanaka olakino. ʻO ka mea nui ke koho ʻana i nā pōpoki pono loa a hui pono i ka berena me nā mea hoʻohui ʻē aʻe.
Hoʻopau maikaʻi ʻia ka berena ma ke ʻano he kīʻaha kaʻawale, ʻaʻole ma ke ʻano he mea hoʻohui i ka ʻaina awakea a i ʻole ʻaina awakea, e like me ka wā kahiko. Wahi a ka poʻe ʻepekema, ʻo nā lāhui, ʻaʻole lākou e ʻai i ka berena, e ʻono ai i ke olakino maikaʻi.
He aha ka mea e ʻai ai i ka berena
Hele maikaʻi ka berena me nā greens (lettuce, sorrel, onion, radish, nettle), me nā mea kanu non-starchy (kāpena, kukama, pīni ʻōmaʻomaʻo, nā peppers ʻono), a me nā lau ʻai i hiki i ka starchy (ʻumeke, turnip, beets, kāloti, zucchini , eggplant). No laila, ʻae ʻia e hoʻohana i kahi ʻāpana berena me nā kopa mea kanu a me nā kīʻaha mea kanu, nā salakeke.
Hiki ke hoʻohuiʻia ka berena me ka waiu waiu a me nā hua waiu fermented - kefir, yogurt, waiū, a me ka waiū i hoʻomoʻaʻia.
Hiki ke ʻai i ka berena me ke ʻano kaulike me nā ʻano o nā starches (pasta, ʻuala, buckwheat, laiki, nā ʻoka), me nā momona (ka bata, ka wai ʻawaʻawa, ka puaʻa, ka wai holika). Eia nō naʻe, he calorie kiʻekiʻe loa kēlā ʻano hui, no laila ʻaʻole kūpono i ka pohō kaumaha.
Inā ʻai ʻia ka berena me nā meaʻai momona, makemake ʻia e hoʻohui i nā mea kanu hou a i ʻole kekahi mau mea kanu.
ʻAʻole kūpono i ka ʻai ʻana i ka berena me ka tī, nā hua, a me nā hua hua.
ʻO ka pōʻino ka hui pū ʻana o ka berena me ka protein holoholona - ka ʻiʻo, ka iʻa, nā hua, a me ka paʻakai. No laila, ʻo nā burgers a me nā sandwiches - ʻaʻole ke ʻano meaʻai maikaʻi loa. ʻAʻole ʻōlelo ʻia e ʻai i ka berena me ke kō a me nā huahana i loko o ke kō - jam a me nā hua. E hoʻonui ke kō i ka fermentation a loaʻa nā hōʻailona maikaʻi ʻole o ka indigestion i ka ʻōpū. Eia kekahi, mai hui pū me ka berena, nā halo, nā ʻano pickles, a me ka sauerkraut.