John Myers
ʻOiaʻiʻo, ʻike mākou a pau he olakino maikaʻi loa nā huaʻai a me nā mea kanu a he mea nui i ka pale ʻana i nā maʻi he nui, me ka momona. Ua ʻōlelo pinepine ʻia he ʻelima mau ʻāpana o nā huaʻai a me nā mea kanu e ʻai ʻia i kēlā me kēia lā. He mea hiki ʻole paha kēia i ka nānā mua ʻana, akā ʻaʻole paʻakikī e like me kou manaʻo.
ʻO nā huaʻai a me nā mea kanu i ka papaʻai: 5 mau lawelawe i kēlā me kēia lā
Hāʻawi nā huaʻai a me nā huaʻai i nā huaora koʻikoʻi, nā antioxidants, a me ka fiber a me nā minerala a me nā mea ʻala. Eia kekahi, ʻo ka hapa nui o nā huaʻai a me nā mea kanu he haʻahaʻa i nā calorie a me ka momona.
ʻAʻohe mea kupanaha hiki iā ʻoe ke pale i nā maʻi he nui a, ʻo ka mea hope akā ʻaʻole ka mea liʻiliʻi, ka momona ma ka ʻai ʻana i nā huaʻai a me nā mea kanu. No ka laʻana, hoʻemi ka lau ʻōmaʻomaʻo i ka pilikia o ka maʻi diabetes aʻo ka ʻāpala e hoʻoikaika i ke olakino ʻōpū a hoʻemi i ka pilikia o ka maʻi maʻi ʻaʻai.
Manaʻo ʻia nā hoʻolālā ʻai me ʻelima mau ʻāpana huaʻai a me nā mea kanu i ka lā. ʻO kahi ʻāpana e like me 1 ʻāpana huaʻai, ʻo ia hoʻi ka ʻāpala a i ʻole ka pear, kahi tōmato, a me nā mea ʻē aʻe.
Nā ʻōlelo aʻoaʻo 9 e pili ana i ka hoʻohui ʻana i nā huaʻai a me nā mea kanu i kāu papaʻai
No laila pono ʻoe e ʻai ma kahi o 600 grams o nā huaʻai a me nā mea kanu i kēlā me kēia lā. ʻAʻole pilikia kēia no ka poʻe pā huaʻai a me nā mea kanu. Eia nō naʻe, ke maʻa wale nei ʻoe i ka ʻai ʻana i nā huaʻai a me nā mea kanu, ʻaʻole ʻike pinepine ʻoe i ka hoʻokomo ʻana i kēlā nui i kāu ʻai.
Ua hui pū mākou i kekahi mau ʻōlelo aʻoaʻo maʻalahi no ʻoe:
E hoʻonui mau i kāu ʻai huaʻai a me nā mea kanu
ʻAʻole i koʻikoʻi nā huaʻai a me nā mea kanu i kāu papaʻai. A laila e hoʻomaka wale me kahi ʻāpana o nā huaʻai a i ʻole nā huaʻai i kēlā me kēia lā, no ka laʻana me ka ʻāpala i mea ʻai ma waena. Ke maʻa ʻoe iā ia, hoʻohui i kahi ʻāpana ʻē aʻe, a laila ʻē aʻe, etc.
E hoʻohui i nā mea kanu me nā meaʻai
ʻAʻole makemake ʻoe e ʻai i ke kāloti holoʻokoʻa? ʻAʻohe pilikia, e ʻoki wale i ke kāloti maikaʻi loa a hoʻohui ʻia i kāu ʻuala pasta, no ka laʻana. A ua hoʻohui ʻoe i kahi ʻāpana o nā mea kanu i kāu ʻai me ka ʻike ʻole ʻana iā lākou.
E ho'āʻo i nā huaʻai hou a me nā mea kanu i kāu papaʻai
Nui ka poʻe i kamaʻāina i ka ʻōlelo "He ʻāpala i ka lā e mālama i ke kauka". Akā, ʻaʻole i kaupalena ʻia ka laulā o nā huaʻai i nā ʻāpala! Akā, e ho'āʻo e hoʻohui i nā ʻano huaʻai a me nā mea kanu hou i kāu ʻai i kēlā me kēia manawa.
Nui nā hua like ʻole. E ho'āʻo i ka pears, nā plum ʻono, nā apricots ʻono, nā nectarine crunchy, nā ʻano hua kala like ʻole, a i ʻole nā hua ʻē aʻe e like me nā mango, papayas, lychees, a me nā avocados.
E hoʻohui i kāu mau huaʻai a me nā meaʻai i ka smoothies
Makemake ʻoe e inu i ka wai hua? ʻOi aku ka maikaʻi o ka hana ʻana me ka ʻole o nā wai i mākaukau maikaʻi ʻole mai ka hale kūʻai kūʻai a hoʻohui i kāu mau smoothies hou. Hiki iā ʻoe ke hoʻomaka maikaʻi i ka lā.
Eia nō naʻe, hiki ke leʻaleʻa ʻia i kēlā me kēia manawa ma ke ʻano he meaʻai momona i nā mea koʻikoʻi.
E ʻū i kāu mau mea kanu
ʻAʻole makemake i ka ʻono maoli o ka celery, broccoli, a i ʻole cauliflower? ʻAʻole ia he mea nui, aia kekahi hopena olakino ma aneʻi:
Hoʻopaʻa i nā mea kanu i loko o ka hummus (chickpea sauce), ʻūlū avocado, ʻūpī tōmato, a i ʻole kekahi mea ʻono maikaʻi a ʻono a ʻaʻahu paha.
E lawelawe i nā huaʻai a me nā mea kanu no ka ʻaina kakahiaka a i ʻole he ʻai ʻai ma waena o nā hoʻomaha
He kīʻaha kofe wale nō kāu no ka ʻaina kakahiaka? A laila ʻoi aku ka maikaʻi e hoʻomaka me ka ʻaina kakahiaka maikaʻi mai kēia manawa. No ka laʻana, me ka muesli hua ʻono i hana ʻia mai nā strawberries, blueberries, a i ʻole nā ʻano hua ʻono ʻē aʻe.
A i ʻole hiki iā ʻoe ke hana i nā lāʻau huaʻai a ʻai iā lākou me kāu toast punahele.
Inā, ma kekahi ʻaoʻao, ʻaʻole ʻoe e ʻai i ka ʻaina kakahiaka, ʻoi aku ka maikaʻi o ka hoʻopili ʻana i nā huaʻai a i ʻole nā mea kanu i loko o ka pahu ʻaina awakea a lawe pū me ʻoe i nā mea āpau ma ka hele a i ʻole no kāu hoʻomaha.
E kau i nā mea kanu ma luna o ka palaoa
I kēlā me kēia manawa e hoʻomākaukau ai ʻoe i kahi sanwiti, mai poina i nā mea kanu. Inā ʻoe e kau i kāu berena me ka sausage a me ka tiiki a i ʻole nā meaʻai meaʻai, e kau mau i nā mea kanu ma luna, e laʻa me nā ʻāpana tōmato, nā apo aniani, nā ʻāpana kukama, nā ʻāpana pepa, nā ʻāpana radish, nā lau letus, a i ʻole nā mea a puni ka hale.
ʻO nā mea kanu palai i wehewehe ʻia ma lalo nei, e laʻa me B. ma ke ʻano o nā ʻāpana eggplant, hapalua pepa, ʻāpana zucchini, etc.
Inā ʻoe e hohola iā lākou me ka pesto ʻono, ʻoi aku ka maikaʻi o nā mea kanu.
E palai i kāu mau mea kanu e hoʻomaikaʻi i ko lākou ʻono
He wikiwiki ka hoʻomoʻa ʻana i nā mea kanu a hāʻawi iā lākou i kahi ʻono hou, no laila makemake ka poʻe makemake ʻole i nā mea kanu.
No ka laʻana, ʻokiʻoki i nā aniani, kāloti, zucchini, a i ʻole asparagus i loko o nā ʻāpana liʻiliʻi a hoʻomoʻi iki i nā mea kanu i ka ʻaila ʻaila. A laila hiki iā ʻoe ke hoʻomoʻi i nā mea kanu e like me kou makemake a hoʻohana iā lākou ma ke ʻano he kīʻaha ʻaoʻao a i ʻole i nā salakeke.
E hoʻomaʻemaʻe i kāu mau mea kanu me nā mea kanu
ʻO kekahi ala ʻē aʻe e hiki ai iā ʻoe ke hoʻomaʻemaʻe iki i ka ʻono o nā mea kanu i makemake ʻoe i nā mea kanu hou aʻe, ʻo ka hoʻomoʻa ʻana iā lākou me nā mea kanu hou a maloʻo paha.
ʻO kēia ka mea ʻono loa i nā mea kanu ʻaʻole hiki iā ʻoe ke hoʻōki i ka ʻai ʻana iā lākou.
E hoʻāʻo i kāu mau mea kanu me ka chives, dill, oregano, a i ʻole ka pā paʻi, no ka laʻana. ʻO Herbs de Provence a i ʻole nā mea kanu ʻē aʻe e ʻono maikaʻi me nā mea kanu.
Inā makemake ʻoe e ʻai i ka mea ʻala, hiki iā ʻoe ke hoʻomoʻi me kahi pepa liʻiliʻi a i ʻole ka chili. Hiki ke hoʻohui maikaʻi ʻia ka ʻaila ʻoliva, ka pata organik, a i ʻole ka balsamic vinegar me kāu mau mea kanu. Hiki iā ʻoe ke hoʻohui i nā ʻano hua ʻoki ʻoki ʻia.
ʻOi aku ka nui o nā huaʻai a me nā meaʻai i loko o ka papahana meaʻai: He maʻalahi!
E like me kāu e ʻike ai, ʻaʻole paʻakikī loa ka hoʻokomo ʻana i ka nui o nā huaʻai a me nā mea kanu i kāu ʻai. E ho'āʻo i kou kino a me kou olakino. ʻOi aku ka maikaʻi e hoʻomaka i kēia lā!
