ʻAi ʻaina olakino

Pāpaʻa Pea

ʻO ka hoʻopau maikaʻi ʻana i ka lā he mea nui e like me ka hoʻomaka ʻana. A he mea nui ka ʻaina awakea olakino i kēlā. ʻOiai ka luhi i hōʻiliʻili ʻia i ka lā e hoʻonui i ka makaʻu o ka hāʻule ʻana i loko o ka hoʻowalewale ʻia o ka meaʻai wikiwiki a me nā meaʻai calorie kiʻekiʻe, pono ʻole e hōʻino i nā mea āpau i ka pāʻina hope o ka lā.

Akā ehia mau calorie e pono ai i kahi ʻaina awakea olakino? He aha nā meaʻai e hana maikaʻi ai me nā keiki? A me nā mākua? Eia mākou e pane nei i kēia a me nā nīnau nui ʻē aʻe i hana i kāu ʻaina awakea i ke olakino, momona a ʻono hoʻi:

He aha ke ʻano o ka ʻaina awakea olakino

Palaoa

ʻO ke hele ʻana i ka ʻaina ahiahi ke kuhi hewa nui hiki ke alakaʻi i ka momona, ka hiamoe a me nā pilikia olakino ʻē aʻe a me nā maʻi. ʻAʻole like me ka ʻaina kakahiaka, ka manawa o ka lā e pono ai ke kino e hoʻopiha i kāna hale kūʻai ikehu, ʻo ka ʻaina awakea ma mua o ka hiamoe. No kēia kumu, ʻo ka mea logical loa he meaʻai māmā ia.

I kēia ala, pono e hoʻokaʻawale i nā meaʻai i hana ʻia, nā kō a me nā momona. Hoʻohui i nā mea āpau i, i kāu hihia, hoʻonāukiuki pinepine iā ʻoe. Ma kahi, hāʻawi i ke kūlana kiʻekiʻe i ka meaʻai hou, olakino a momona ʻole. Pono nā meaʻai olakino nā mea maka, akā ke ʻimi mau nei i kahi hopena ʻono.

ʻO kahi lula ʻē aʻe no kahi ʻaina awakea olakino ke kaulike maikaʻi ʻia. ʻAʻole pono ia e kiʻekiʻe i nā calorie, akā ʻaʻole hoʻi i wīwī pū kekahi. ʻO ka nui i manaʻo ʻia he kūpono i ka ʻaina awakea he 500-650 calories no nā mākua a me 400 no nā keiki, ʻoiai ma ka hihia hope e pili i ka makahiki a me ka pae o ka hana. He mea nui ka ʻaina ahiahi māmā, akā he mea nui nō hoʻi e hiamoe māʻona, ʻo ia ke kumu e loaʻa ai kahi kaulike ma waena o nā mea ʻelua.

ʻO ke kuke kuke ʻana iā ʻoe iho i nā ʻaina awakea āpau i kēlā me kēia pō ke hiki i ke kīloi ʻana i ke kāwele a hoʻi i nā ʻano olakino maikaʻi ʻole. No laila ʻo ka mea aʻoaʻo loa ka wikiwiki e hana i lilo lākou i ʻano mau i ka holo ʻana o ka manawa.

No na keiki

Maka minoʻaka me ka hua

ʻO nā ʻiʻo aʻo kūpono loa no ka ʻaina ahiahi a nā keiki he ʻiʻo keʻokeʻo (moa, kālaki, lāpaki). Haʻahaʻa lākou i ka momona a mālama pono i ka ʻai ʻana, kahi maikaʻi nui ke hiki mai i nā keiki a me nā ʻaina ahiahi. Hoʻomoʻa iā lākou ma ka pā, i ka umu a i hoʻolapalapa ʻia paha. ʻO ka koho a nā keiki e makemake nui ai ka ʻiʻo berena. ʻOiai he kumu waiwai maikaʻi ia, pono pono ʻaʻole e hoʻomāinoino iā ia ma muli o kāna ʻike kalori kiʻekiʻe. ʻO ka palena ʻana iā 1-2 mau manawa i ka pule ka mea olakino loa.

ʻO ka ʻiʻo keʻokeʻo ʻē aʻe me ka iʻa keʻokeʻo (hake, kapu, monkfish ...). Hāʻawi lākou i ka momona liʻiliʻi, maʻalahi e ʻeli a, e like me nā ʻiʻo keʻokeʻo, hiki ke hoʻomoʻa, hoʻomoʻa ʻia, hoʻolapalapa ʻia a berena ʻia paha. E hele pū me nā iʻa a me nā iʻa keʻokeʻo me kahi liʻiliʻi o nā legume a i ʻole nā ​​mea kanu a i ʻole ʻelua.

ʻO nā kalimaʻai ka papa mua maikaʻi loa i nā ʻaina awakea olakino. Akā he lawa nō ka mana hānai e lilo i ʻaina awakea iā lākou iho. Palupalu lākou, maʻalahi e ʻeli a ma nā hihia o nā kalima e like me ka paukena a i ʻole ka pī, hōʻike lākou i nā aka o ka ʻalani a me ka ʻōmaʻomaʻo e nani loa i nā keiki. I ke kumu o nā kalima hoʻohiehie ʻono a hoʻoleʻaleʻa paha, hiki iā ʻoe ke hoʻohui i nā croutons e hoʻohui i kahi paʻi momona a no laila e leʻaleʻa ai lākou.

Ke hiki mai i nā mea ʻaina awakea, pale i nā kō. Ma waho o ka hoʻohui ʻana i nā calorie, hiki iā lākou ke hana i nā pilikia hiamoe ma muli o ka spike i ke kō kō. ʻO nā koho ke olakino loa loa no ka mea hoʻonoe meaʻai nā hua a me nā yogurts maʻamau.

E hoʻohana i kāu mea hana

He mea nui ka hoʻohana ʻana i kou hanana i ka hoʻomākaukau ʻana i ka ʻaina awakea no kāu poʻe keiki, keu hoʻi i ka wā e pili ana i nā meaʻai olakino hiki ʻole ke hoʻokūkū i ka ʻono me ka pizza a i ʻole kahi hamburger. E hoʻomākaukau i nā ipu kumu a me nā maka e hopu i kou hoihoi i ka ʻike. ʻO nā skewers ʻo kaʻiʻo a me nā lau ʻai a i ʻole nā ​​fajitas mea kanu he mau laʻana maikaʻi.

No nā mākua

ʻAsaragus māka

E hoʻomākaukau i nā ʻaina awakea no nā mākua pū kekahi paipai ʻia ka ʻiʻo keʻokeʻo a me ka iʻa keʻokeʻo. Hiki i nā mea Vegetarian a me nā vegans ke kiʻi i ka protein ma o ka tofu, nā mushroom, a me nā legume e like me nā pi a me nā lihi.

Maʻalahi ka salakeke e hoʻomākaukau a haʻalele iā ʻoe ʻoluʻolu loa, ʻo ia ke kumu i waena o nā koho olakino i makemake nui ʻia no ka ʻaina awakea. Hiki iā ʻoe ke koho mai nā ʻano lau lau lau ʻōmaʻomaʻo. A ʻo kahi ʻano ʻoi aku o nā huahana hou e kāwili iā lākou me (tī hou, ʻōmato, avocado, hua moa paʻakikī ...). ʻO nā hiki ke hoʻohui ʻia i nā salakeke pau ʻole. Inā makemake ʻoe, hiki iā ʻoe ke hoʻohui i ka moa wai mānoanoa.

He momona a haʻahaʻa nā pīni ʻōmaʻomaʻo, a ʻo ia ke kumu e kūpono ai lākou no nā ʻaina awakea olakino. E like me ka asparagus a me nā pī, he a maikaʻi me ka iʻa a me ka iʻa. Hiki iā ʻoe ke kuke i nā pīni ʻōmaʻomaʻo i kupa ʻia me ka ʻuala, kālua ʻia me ka meaʻai ʻē aʻe a i ʻole ke ʻano o ka omelette.

ʻO Broccoli a me nā leek kekahi meaʻai e noʻonoʻo ai no ka ʻaina awakea. Pale ʻo Broccoli i ka puʻuwai a loaʻa iā ia nā ʻano anti-cancer. ʻO ke ala ʻoi loa e hoʻopau ai i ka maka i nā salakeke a i ʻole i mahu ʻia. E pili ana i ka leek, hiki ke hoʻopau ʻia i nā mea i ulana ʻia, ʻai ʻia a i ʻole ke ʻano o ka vichyssoise kahiko.

Nā memo

ʻO ka palena ʻana i ka hoʻohana ʻana i ka paʻakai ka mea nui. E hoʻohana i nā mea ʻala ma kahi o ka paʻakai i ka wā e hiki ai. Nui a hewahewa nā koho ʻē aʻe e kōkua i ka hoʻomaikaʻi ʻana i kāu ʻono, e like me oregano, thyme, pepa, a pēlā aku.

Hōʻalo i ka ʻai ʻana ma waho o hoʻokahi manawa i ka puleʻOiai i loko o nā hale ʻaina, nā mea nui e like me ka nui o ka paʻakai, ka momona a me ke kō ma mua o kou kaohi. Hana ʻia nā ʻaina awakea maikaʻi loa ma ka home.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.