14 Mea ʻai e hōʻalo ai (a i ʻole palena) ma ka papa ʻaina Low-Carb

Anter

• 1. Ka palaoa a me nā palaoa
• 2. Kekahi hua
• 3. Nā mea kanu Starchy
• 4. Pasta
• 5. Cereal
• 6. Pia
• 7. ʻO yogurt momona
• 8. Wai
• 9. Nā hoʻowali saladi momona momona a momona ʻole
• 10. Nā pīni a me nā legume
• 11. ʻO ka meli a me ke kō i kēlā me kēia ʻano
• 12. Pāpala a me nā pahū
• 13. waiu
• 14. Nā mea i hoʻomoʻa ʻai ʻole ʻia me Gluten
• Ke laina lalo

Hiki i kahi papaʻai low-carb ke kōkua iā ʻoe e lilo i ka paona a kāohi i ka maʻi diabetes a me nā kūlana ʻē aʻe.

Pono e hōʻole ʻia i kekahi mau mea ʻai momona kiʻekiʻe, e like me nā mea inu kō, nā popo, a me nā kanakē.

Eia nō naʻe, ʻike i nā mea nui o nā meaʻai e hoʻopili ai i nā mea ʻoi aku ka paʻakikī. ʻO kekahi o kēia mau meaʻai he olakino maikaʻi loa - kūpono ʻole ia no ka papaʻai low-carb ma muli o kā lākou nui o nā carbs.

Hoʻoholo kāu pahuhopu pahuhopu lā i kēlā me kēia lā inā pono ʻoe e kaupalena i kekahi o kēia mau meaʻai a pale ʻole paha iā lākou. Loaʻa nā papa ʻaina low-carb i ka 20-100 gram o nā kalaka i kēlā me kēia lā, e pili ana i ka hoʻomanawanui pilikino.

Eia nā meaʻai he 14 e hōʻalo a palena paha i ka papaʻai low-carb.

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

1. Ka palaoa a me nā palaoa

ʻO ka palaoa kahi meaʻai nui i nā moʻomeheu he nui. Hele mai ia i nā ʻano like ʻole, e like me nā berena, nā ʻōwili, nā ʻeke, a me nā palaoa pālahalaha, e like me nā tortilla.

Eia nō naʻe, kiʻekiʻe kēia mau mea āpau i nā carbs. He ʻoiaʻiʻo kēia no nā ʻano palaoa holoʻokoʻa a me nā mea i hana ʻia mai ka palaoa i hoʻomaʻemaʻe ʻia.

ʻOiai ʻokoʻa nā helu helu karbona e pili ana i nā mea hoʻohui a me nā nui o ka ʻāpana, eia nā helu maʻamau no nā berena kaulana (1, 2, 3, 4).

• Berena keʻokeʻo (1 ʻāpana): 14 mau kaleka o nā carbs, ʻo 1 o lākou ka puluniu
• Berena palaoa holoʻokoʻa (1 ʻāpana): 17 gram o nā carbs, 2 o lākou he fiber
• ʻO ka palaoa palaoa (10-inch): 36 gram o nā carbs, 2 o lākou he fiber
• Bagel (3-'īniha): 29 mau kaleka o nā kalakeka, 1 o lākou ka puluniu

Ke kaukaʻi ʻia nei i kou ahonui carb ponoʻī, ʻo ka ʻai ʻana i ka sanwī, burrito, a i ʻole bagel hiki ke hoʻokau iā ʻoe ma kahi o kāu palena o kēlā me kēia lā.

Inā makemake ʻoe e ʻoliʻoli i ka berena, hana i kāu mau berena low-carb i kou home.

ʻO ka nui o nā hua, e laʻa me ka laiki, ka palaoa, a me nā ʻoka, he kiʻekiʻe nō hoʻi i nā carbs a pono e kaupalena ʻia a pale ʻia paha i ka papaʻai momona haʻahaʻa.

OLELO HOOLAHA ʻO ka hapa nui o nā berena a me nā palaoa, e like me nā hua palaoa a me ka palaoa palaoa piha, kiʻekiʻe loa i nā carbs e hoʻokomo i ka papaʻai low-carb.

2. Kekahi hua

Hoʻohui mau ʻia kahi hua kiʻekiʻe o nā huaʻai a me nā mea kanu i kahi haʻahaʻa o ka maʻi ʻaʻai a me nā maʻi puʻuwai (,,).

Eia nō naʻe, kiʻekiʻe nā hua i nā carbs a ʻaʻole paha kūpono no nā papaʻai low-carb.

ʻO kahi lawelawe maʻamau o nā hua he 1 kīʻaha (120 gram) a i ʻole 1 ʻāpana liʻiliʻi. ʻO kahi laʻana, loaʻa i kahi ʻōmole liʻiliʻi 21 mau ʻākeʻake, 4 o ia mau mea mai ka puluniu (8).

Ma ka papaʻai momona haʻahaʻa loa, he mea maikaʻi paha e hōʻalo i kekahi mau huaʻai, keu hoʻi nā hua momona a me nā hua maloʻo, nona nā helu kiʻekiʻe o ke kalepona (9, 10, 11, 12, 13):

• Maiʻa (1 waena): 27 mau kaleka o nā carbs, 3 o lākou he fiber
• Nā huaʻala (1 auneke / 28 gram): 22 mau kolamu o nā carbs, ʻo 1 o lākou ka puluniu
• Nā lā (2 nui): 36 gram o nā carbs, 4 o lākou he fiber
• Mango, ʻoki (1 kīʻaha / 165 gram): 28 mau kalima o nā carbs, 3 o lākou he fiber

ʻOi aku ka haʻahaʻa o nā hua i ke kō a ʻoi aku ke kiʻekiʻe o ka fiber ma mua o nā hua ʻē aʻe. No laila, nā mea liʻiliʻi - ma kahi o 1/2 kīʻaha (50 gram) - hiki ke ʻoliʻoli a hiki i nā papaʻai low-low-carb.

OLELO HOOLAHA Pono e kaupalena ʻia nā hua he nui ma ka papaʻai low-carb, kaukaʻi ʻia i kou ahonui carb pilikino. ʻLelo ʻia, hiki ke ʻoliʻoli nā hua i kekahi manawa.

3. Nā mea kanu Starchy

ʻO ka hapa nui o nā papaʻai e ʻae i ka lawe palena ʻole o nā mea kanu haʻahaʻa.

Nui loa nā mea kanu i kiʻekiʻe i ka fiber, hiki ke kōkua i ka pohō kaumaha a me ke kaohi kō kō (,,).

Eia nō naʻe, ʻoi aku ka nui o nā mea kanu i hiki ke digestible ma mua o ka fiber a pono e kaupalena ʻia i ka papaʻai low-carb.

He aha hou aʻe, inā ʻoe e ukali nei i ka papaʻai momona haʻahaʻa, ʻo kāu koho maikaʻi loa e hōʻalo loa i kēia mau mea kanu starchy (17, 18, 19, 20):

• Korn (1 kīʻaha / 175 gram): 41 mau ʻelala o nā carbs, 5 o lākou he fiber
• ʻUala (1 waena): 37 gram o nā carbs, 4 o lākou he fiber
• ʻUala / yam (1 waena): 24 mau kalima o nā carbs, 4 o lākou he fiber
• ʻO Beets, kuke ʻia (1 cup / 150 gram): 16 mau ʻeka o nā carbs, 4 o lākou he fiber

ʻIke nō, hiki iā ʻoe ke leʻaleʻa i nā mea kanu momona momona ma ka papaʻai low-carb.

OLELO HOOLAHA ʻOiai he haʻahaʻa nā mea kanu i ka carbs, he kiʻekiʻe loa kekahi. ʻOi aku ka maikaʻi e koho i ka hapanui o nā starchy ʻole, nā mea kanu kiʻekiʻe-fiber ke kaohi ʻana i kāu lawe wai.

4. Pasta

ʻO Pasta kahi mea ʻai a maʻalahi ʻole akā kiʻekiʻe loa i nā carbs.

Hoʻokahi kīʻaha (250 gram) o ka pasta i kuke ʻia i loaʻa he 43 mau koleka, ʻo 3 wale nō nā fiber (21).

ʻO ka nui like o ka pasta-palaoa āpau kahi koho ʻoi aku ka maikaʻi ma 37 gram o nā kalakeka, me 6 gram o ka fiber (22).

Ma ka papaʻai low-carb, ʻo ka ʻai ʻana i ka spaghetti a i ʻole nā ​​ʻano ʻāpana pasta ʻaʻole ia he manaʻo maikaʻi ke ʻole ʻoe e ʻai i kahi hapa liʻiliʻi, ʻaʻole kūpono ia no ka hapa nui o ka poʻe.

Inā makemake ʻoe i ka pasta akā ʻaʻole makemake ʻoe e hele ma luna o kāu palena kalepona, e hoʻāʻo e hana i nā mea kanu spiralized a i ʻole nā ​​noodles shirataki.

OLELO HOOLAHA ʻO nā pasta āpau a me ka palaoa holoʻokoʻa kiʻekiʻe i nā carbs. Hāʻawi nā mea kanu Spiralized a i ʻole nā ​​noodles shirataki i nā koho olakino-ʻāpana olakino olakino.

5. Cereal

Hoʻomaopopo loa ʻia i nā cereala ʻaina sugary ka nui o nā carbs.

Eia nō naʻe, pīhoihoi paha ʻoe i ka helu helu o nā cereal olakino.

ʻO kahi laʻana, 1 kīʻaha (90 gram) o ka kuke oatmeal i kuke ʻia a hāʻawi koke paha i 32 mau kalakeka, 4 wale nō ka fiber (23).

ʻOi aku ka liʻiliʻi o ka hana ʻia o nā oats oki hao ma mua o nā ʻano oatmeal a manaʻo ʻia he olakino. Eia nō naʻe, he 1/2 wale nō kīʻaha (45 gram) o nā ʻoka ʻoki hao kuke ʻia i loaʻa he 29 mau kalima o nā carbs, me 5 mau huna o ka puluniu (24).

Kūʻai nā cereala palaoa āpau e ʻūlū hou aʻe. Kahi 1/2 kīʻaha (61 gram) o ka granola e lawe i 37 mau koleka a me 7 mau huna o ka puluniu, ʻoiai ka nui o nā hua hua waina i hōʻiliʻili ʻia me 46 mau lika me nā 5 mau huna o ka fiber (25, 26).

Ke kaukaʻi ʻia nei i kāu pahuhopu pahu pilikino, hiki i kahi pola cereal ke hoʻokau iā ʻoe ma luna o kāu palena kalepona āpau - ma mua o ka hoʻohui ʻia ʻana o ka waiū.

OLELO HOOLAHA ʻOiai ke olakino, nā cereala palaoa piha i kiʻekiʻe i nā carbs a pono e hōʻalo a hōʻemi ʻia paha i ka papaʻai momona haʻahaʻa.

6. Pia

Hiki ke ʻoluʻolu i ka waiʻona i ke kaulike ma kahi papaʻai low-carb. I ka ʻoiaʻiʻo, he kakaikahi loa nā wai ʻona a me ka wai ʻona paʻakikī.

Eia nō naʻe, kiʻekiʻe kiʻekiʻe ka pia i nā carbs.

Hiki i kahi ʻumeke 12-auneke (356-ml) o ka pia i nā pahu he 13 o nā kalakeka, ma ka awelika. ʻOiai ʻo ka pia māmā he 6 gram i kē kē kēa (27, 28).

ʻO ka mea hou aʻe, hōʻike nā noiʻi e hoʻoulu ka wai ʻona carbs e paipai i ka loaʻa ʻana o ke kaupaona ma mua o nā carbs mai ka meaʻai paʻa.

ʻO ia no ka mea ʻaʻole hoʻopihapiha nā pahu wai e like me ka hoʻopiha ʻana i ka meaʻai paʻa a me he mea lā ʻaʻole e hoʻemi i kou makemake i ka nui ().

OLELO HOOLAHA E hōʻalo i ka inu pia ʻana ma ka papaʻai momona haʻahaʻa. ʻO ka waina maloʻo a me nā ʻuhane nā koho ʻalekika maikaʻi aʻe.

7. ʻO yogurt momona

ʻO ka Yogurt kahi meaʻai ʻono, maikaʻi loa. ʻOiai haʻahaʻa haʻahaʻa ka yogurt maʻamau i nā carbs, he nui ka poʻe e ʻai i ka momona o ka hua, momona momona a momona ʻole momona.

Loaʻa i ka yogurt ʻono ka nui o nā carbs ma ke ʻano he mea ʻono.

Hoʻokahi kīʻaha (245 gram) o ka momona momona momona nonfat i hiki i 47 gram o nā kalaka, ʻoi aku ke kiʻekiʻe ma mua o kahi lawelawe like o ka ʻaikalima (30, 31).

Eia nō naʻe, ke koho nei i kahi kīʻaha 1/2 (123 gram) o ka yogurt Greek Greek i uhi ʻia me 1/2 kīʻaha (50 gram) o nā blackberry a i ʻole nā ​​raspberries e mālama i nā kāhū digestible ma lalo o 10 mau hua.

OLELO HOOLAHA ʻO ka yogurt momona momona a momona ʻole momona pinepine ka nui o nā kalakeke e like me ka hau kalima a me nā mea ʻono ʻē aʻe.

8. Wai

ʻO ka wai kekahi o nā mea inu ʻino loa hiki iā ʻoe ke inu ma kahi papaʻai low-carb.

ʻOiai hāʻawi ia i kekahi mau mea momona, kiʻekiʻe loa ka wai momona i nā carbs digesting wikiwiki e hoʻonui wikiwiki i kāu kō kō.

ʻO kahi laʻana, 12 auneke (355 ml) o ka wai ʻāpala awaawa he 48 mau huna o nā ʻākeke. ʻOi aku kēia ma mua o ka soda, nona ka 39 gram. Hāʻawi ka wai hua waina i ka nui he 60 mau lika o ka carbs no 12-auneke (355-ml) e lawelawe ana (32, 33, 34).

ʻOiai ʻaʻole i loko o ka wai momona ka aneane he nui o nā carbs e like me kāna mau hoa hua, aia he 12-auneke (355-ml) i ka lawelawe ʻana he 16 mau kaloka, ʻo 2 wale nō ka mea i hele mai mai ka fiber (35).

ʻO ka mea hou aku, ʻo ka wai ka mea hoʻohālike ʻē aʻe o ka wai kalaiwa wai i hiki ʻole ke hana i kahi kikowaena makemake o kou lolo i ke ala like me nā carbs paʻa. Hiki i ka wai inu ke alakaʻi i ka hoʻonui ʻana i ka pōloli a me ka lawe ʻana o ka meaʻai ma hope o ka lā ().

OLELO HOOLAHA ʻO ka wai huaʻai he mea inu waiū kiʻekiʻe e pono e kaupalena ʻia a hōʻalo ʻia paha, keu hoʻi i ka papaʻai low-carb.

9. Nā hoʻowali saladi momona momona a momona ʻole

Hiki ke leʻaleʻa mau i nā saladi ākea ma ka papaʻai low-carb.

Eia nō naʻe, nā ʻaukā kalepa - ʻoiai nā ʻano momona a momona ʻole - hoʻopau pinepine i ka hoʻohui ʻana i nā carbs ma mua o ka mea āu e manaʻo ai.

ʻO kahi laʻana, 2 punetēpu (30 ml) o ka ʻaukā Palani momona ʻole i loko o 10 mau koloka. ʻO kahi ʻāpana like o ke kāhiko ʻana i ka mahiʻai mahiʻai momona me 11 gram o carbs (36, 37).

Hoʻohana maʻamau ka poʻe he nui ma mua o 2 punetēpu (30 ml), keu hoʻi i ka salakeke entrée nui. I mea e hōʻemi ai i nā kālaki, kāhiko i kāu salakeke me ka ʻaihue momona, momona momona.

ʻOi aku ka maikaʻi, e hoʻohana i ka pīpī o ka vīnega a me ka aila ʻoliva, i hoʻopili ʻia i ke olakino puʻuwai hoʻomaikaʻi a kōkua paha i ka pohō kaumaha (,).

OLELO HOOLAHA Hōʻalo i nā ʻaihue ʻaihue momona a momona hoʻi, nā mea maʻamau i nā carbs. E hoʻohana i nā kākahu momona a i ʻole ka aila ʻoliva a me ka vīgaga ma kahi.

10. Nā pīni a me nā legume

ʻO nā pīni a me nā legume nā meaʻai momona.

Hiki iā lākou ke hāʻawi i nā pono olakino he nui, e like me ka hōʻemi ʻana o ka mumū a me ka maʻi maʻi puʻuwai (,,,).

ʻOiai kiʻekiʻe i ka fiber, loaʻa pū lākou i nā carbs he nui. Kaukaʻi ʻia i ka hoʻomanawanui pilikino, hiki paha iā ʻoe ke hoʻopili i nā mea liʻiliʻi ma ka papaʻai low-carb.

Eia nā helu karbika no 1 kīʻaha (160-200 gram) o nā pīni i kuke ʻia a me nā mea ʻono (44, 45, 46, 47, 48, 49):

• Lentil: 40 gram o nā carbs, 16 o lākou he puluniu
• Peas: 25 mau kaleka o nā carbs, 9 o lākou he fiber
• Nā pīniʻeleʻele: 41 gram o nā carbs, 15 o lākou he fiber
• Nā pīni Pinto: 45 mau kaleka o nā carbs, 15 o lākou he fiber
• ʻO Chickpeas: 45 mau kaleka o nā carbs, 12 o lākou he puluniu
• Nā pīni hakuʻala: 40 gram o nā carbs, 13 o lākou he puluniu

OLELO HOOLAHA ʻO nā pīni a me nā legume nā mea olakino, nā meaʻai kiʻekiʻe. Hiki iā ʻoe ke hoʻokomo i nā mea liʻiliʻi ma ka papaʻai low-carb, kaukaʻi ʻia i kāu palena kalepona i kēlā me kēia lā.

11. ʻO ka meli a me ke kō i kēlā me kēia ʻano

Hoʻomaopopo maikaʻi paha ʻoe i nā meaʻai i loko o ke kō, e like me nā kuki, ke kanakē, a me ka pōpō, he palena palena ʻole ia i ka papaʻai momona haʻahaʻa.

Eia nō naʻe, ʻaʻole paha ʻoe e ʻike i ka hiki i nā ʻano kō o ke kō ke loaʻa nā carbs he nui e like me ke kō keʻokeʻo. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o lākou i nā carbs ke ana ʻia i nā puna.

Eia nā helu karbika no hoʻokahi punetune o nā ʻano kō (50, 51, 52, 53).

• Kōlea keʻokeʻo: 12.6 gram o nā carbs
• Mākala maple: 13 mau kolamu o nā carbs
• ʻO Agaect nectar: 16 gram o nā carbs
• Mele: 17 gram o nā carbs

He aha hou aʻe, hāʻawi kēia mau meaʻono i ka mea liʻiliʻi i ka waiwai kūpono ʻole. Ke kaupalena ʻia ka loaʻa ʻana o ka wahie, he mea nui ia e koho i nā kumu waiwai momona, nā lālā kiʻekiʻe o ka fiber.

E hōʻono i nā meaʻai a mea inu paha me ka ʻole o ka hoʻohui ʻana i nā carbs, koho i kahi mea hoʻonanea olakino ma kahi.

OLELO HOOLAHA Inā ʻoe ma ka papaʻai haʻahaʻa-momona, e hōʻalo i ke kō, ka meli, ka syrup maple, a me nā ʻano kō ʻē aʻe, kiʻekiʻe i nā carbs akā haʻahaʻa i nā mea momona.

12. Pāpala a me nā pahū

ʻO nā kīʻaha a me nā pahū nā meaʻai māmā, akā hiki i kā lākou mau kālaki ke hoʻohui koke.

Hoʻokahi auneke (28 gram) o nā ʻāpana tortilla i loaʻa he 18 mau kalima o nā carbs, ʻo 1 wale nō ka fiber. Aia kēia ma kahi o 10-15 mau ʻāpana kaulike (54).

Hoʻololi nā ʻāpana i nā ʻike o ka carb ma muli o ka hana ʻana. Eia nō naʻe, loaʻa i nā pahū palaoa palaoa piha ma kahi o 19 mau koleka o nā kalakeke no 1 auneke (28 gram), me 3 gram o ka puluniu (55).

Hoʻopau pinepine ʻia nā meaʻai meaʻai māmā i ka nui i loko o kahi manawa pōkole o ka manawa. ʻOi aku ka maikaʻi e hōʻalo iā lākou, keu hoʻi inā ʻoe ma ka papaʻai i kaupalena ʻia e ka carb.

OLELO HOOLAHA Hōʻalo i ka ʻai ʻana i nā ʻōpala, nā pahūpahū, a me nā meaʻai ʻē aʻe i hana ʻia, nā meaʻai māmā a me nā mea ʻai momona haʻahaʻa.

13. waiu

ʻO ka waiū kahi kumu maikaʻi loa o nā meaʻai, e like me ka puna, potassium, a me kekahi mau huaora B.

Eia nō naʻe, kiʻekiʻe kiʻekiʻe i nā carbs. Hāʻawi ka waiū holoʻokoʻa i nā like he 12–13 mau kolamu o nā carbs ma 8 auneke (240 ml) ma ke ʻano he momona momona a momona ʻole (56, 57, 58).

Inā ʻoe e hoʻohana wale nei i kahi punetune a i ʻelua (15-30 ml) i loko o ke kofe i hoʻokahi manawa i ka lā, hiki paha iā ʻoe ke hoʻopili i nā waiū liʻiliʻi i kāu papaʻai momona haʻahaʻa.

Eia nō naʻe, ʻo ka waiūpaʻa a hapa-hapa-ʻoi aku paha ke koho maikaʻi inā ʻoe e ʻai pinepine i ke kofe, ʻoiai he mau carbs liʻiliʻi kēia.

Inā ʻoluʻolu ʻoe i ka inu ʻana i ka waiū e ke kīʻaha a hoʻohana paha ia e hana i nā lattés a i ʻole nā ​​smoothies, e noʻonoʻo e hoʻāʻo i ka ʻalemona unsweetened a i ʻole ka waiū niu ma kahi.

OLELO HOOLAHA Hoʻohui i kahi liʻiliʻi o ka waiū i ke kofe i hoʻokahi manawa i ka lā ʻaʻole hiki ke hoʻāla i nā pilikia ma ka papaʻai low-carb. E hoʻāʻo e inu ʻole i ka nui.

14. Nā mea i hoʻomoʻa ʻai ʻole ʻia me Gluten

ʻO Gluten kahi protein i loaʻa i ka palaoa, bale, a me ka rai.

Ua makemake nui ʻia nā papaʻai ʻai ʻole Gluten i nā makahiki i hala aku nei a koi ʻia no ka poʻe i loaʻa i ka maʻi celiac.

ʻO ka maʻi Celiac kahi ʻano autoimmune kahi e wela ai kou ʻōpū i ka pane ʻana i ka gluten.

ʻO kēlā, ʻo nā berena manuahi, nā muffins, a me nā mea i hoʻomoʻa ʻia ʻaʻole haʻahaʻa i nā carbs. ʻO ka ʻoiaʻiʻo, kaena pinepine lākou i nā carbs ʻoi aku ma mua o kā lākou mau hoa glutenous.

ʻO ka mea hou aku, ka palaoa i hoʻohana ʻia e hana i kēia mau meaʻai e hana maʻamau ʻia mai nā starches a me nā hua e mālama wikiwiki i ke kō kō ().

ʻO ka hoʻopili ʻana i nā meaʻai āpau a i ʻole ka hoʻohana ʻana i ka ʻalemona a i ʻole ka palaoa niu e hana ai i kāu mau mea i hoʻomoʻa ʻia i ka momona-ʻoi aku ka maikaʻi ma mua o ka ʻai ʻana i nā meaʻai gluten-ʻole i hana ʻia.

OLELO HOOLAHA Hiki ke kiʻekiʻe ka berena a me nā muffins ʻole i ka gluten i nā carbs e like me nā mea i hoʻomoʻa ʻia kuʻuna. Hana pinepine ʻia lākou me nā kumuwaiwai carb e hoʻāla koke i ke kō kō.

Ke laina lalo

Ke hāhai nei i ka papaʻai low-carb, he mea nui e koho i nā meaʻai e momona nui akā haʻahaʻa i nā carbs.

Pono e hoʻemi ʻia kekahi mau meaʻai a ʻo nā mea ʻē aʻe e hōʻalo loa ʻia. Pili kāu mau koho i kahi ʻāpana i kāu ahonui pilikino pilikino.

I kēia manawa, e kia i ka ʻai ʻana i nā meaʻai like ʻole.