22 ʻAi Mea Ola Pono ʻole e hemo

Anter

• 1. Nut
• 2. Nā ʻi kini a me nā iʻa iʻa
• 3. Nā hua maloʻo
• 4. Kokoleka pouli
• 5. Nā huaʻai kēla a me nā mea ʻai
• 6. Nā hua maloʻo
• 7. ʻO ka waiū niu i hiki
• 8. Nā pīni maloʻo
• 9. Jerky
• 10. Pauka protein
• 11. Ka waiū i hoʻomaloʻo ʻia
• 12. Mele
• 13. Kīkī paʻa paʻa i ka wax
• 14. Ghee
• 15. ʻO kaʻaila niu
• 16. ʻO kaʻaila ʻoliva keu
• 17. ʻoliva kēpau
• 18. Nā hua
• 19. Vinega
• 20. Waina ʻulaʻula
• 21. Paakai
• 22. Nā mea kanu maloʻo a me nā mea ʻala
• Ke laina lalo

Hoʻokahi pilikia me ka holoʻokoʻa, nā meaʻai maoli ka mea maʻalahi lākou e hōʻino wale.

No laila, pili ka ʻai ʻana i ke olakino me nā huakaʻi pinepine i ka hale kūʻai.

Hiki iā ia ke lilo i mea paʻakikī ke hele ʻole me ke komo ʻole i ka pahu hau.

Eia nō naʻe, hiki i nā meaʻai olakino ke mālama ʻia i ka wā lōʻihi me ka ʻole o ka luku ʻana, inā loaʻa iā ʻoe ka mahana kūpono a me nā kūlana pulu.

Eia nā meaʻai olakino 22 ʻaʻole e hōʻino wale.

1. Nut

Me nā koho he nui loa e koho ai, he kumu waiwai nui nā nati o ka protein, momona, a me ka fiber e hāʻawi i nā ʻano like ʻole.

ʻO ka hapa nui o nā nati e mau ana ma kahi o hoʻokahi makahiki - ʻoi aku ka lōʻihi inā paʻa.

2. Nā ʻi kini a me nā iʻa iʻa

Hiki i nā ʻiʻo kēpau a me nā iʻa iʻa ke hala no 2-5 mau makahiki i nā manawa he nui.

ʻO lākou kahi kumu maikaʻi loa o ka protein a, i ka hihia o nā iʻa kēpau, omega-3 fatty acid.

3. Nā hua maloʻo

Hiki ke mālama maʻamau i nā hua palaoa no nā makahiki, ʻoiai lākou e maloʻo a paʻa paʻa ʻia.

Inā pono ʻoe e hāhai i ka papaʻai gluten-ʻole, e noʻonoʻo i ka laiki, buckwheat, a me nā hua ʻai gluten-free.

4. Kokoleka pouli

ʻO ka kokolekaʻeleʻele e mālama ʻia i kahi wahi anuanu a maloʻo hiki ke hala i 4-6 mau mahina i hala a hala ka lā "ʻoi aku ka maikaʻi" ma kāna lepili.

He kumu maikaʻi loa ia o ka fiber, magnesium, a me nā meaola nui ʻē aʻe ʻē aʻe.

5. Nā huaʻai kēla a me nā mea ʻai

Kūʻai ʻia nā huaʻai a me nā mea kanu i hoʻoheheʻe ʻia a i ʻole pickled i loko o nā pahu airtight.

No ka mea maʻa mau lākou i loko o kahi waiʻawaʻawa, hiki iā lākou ke mau no nā makahiki.

Ke kūʻai ʻana i nā hua ʻai, e koho pono i nā ʻano like ʻole i loaʻa ka nui o nā kō i hoʻohui ʻia.

6. Nā hua maloʻo

Hoʻouka ʻia nā hua maloʻo me nā meaola like ʻole, me ka fiber. Eia naʻe, pono e hoʻopau wale ʻia ia ma ka hoʻohaʻahaʻa ma muli o ke kiʻekiʻe o ke kō a me nā ʻike kalori.

Pale ke kaʻina hana wai ʻole i ka hua mai ke kalai maʻalahi ʻana.

7. ʻO ka waiū niu i hiki

ʻO ka wai niu he kiʻekiʻe i ka momona momona, akā ʻo kēia ʻano momona e kū paʻa a hele maʻalahi ʻole.

Ke hoʻopaʻa pono ʻia ka waiū niu i kēnā, e pale aku ia i ka hōʻino ʻana no hoʻokahi makahiki a ʻoi paha.

8. Nā pīni maloʻo

ʻO nā pīni kekahi o nā kumu maʻalahi o ka protein e mālama i kahi wā lōʻihi. Loaʻa iā lākou kahi haʻahaʻa haʻahaʻa haʻahaʻa a hiki ke mau no nā makahiki.

Hoʻohui ʻia, aia nā pīni i waena o nā meaʻai momona loa hiki iā ʻoe ke ʻai. Hāpai ʻia lākou me ka protein, fiber, a me nā mineral waiwai nui like ʻole, e like me ka magnesium.

9. Jerky

E like me nā pīni maloʻo, hiki i ke jerky ke koho maikaʻi inā pono ʻoe i nā koho protein kiʻekiʻe.

ʻOi aku ka nui o kaʻiʻo i hiki ke hoʻomaloʻo a hoʻomaloʻo ʻia a mālama ʻia a hiki i hoʻokahi makahiki a ʻoi paha, ke waiho ʻia ia i nā ʻūlū lewa.

10. Pauka protein

ʻO nā pauka protein, e like me nā protein whey a i ʻole nā ​​koho vegan, kahi maʻalahi i ka hale kūʻai nā kumu protein i hiki ke hala i 5 mau makahiki.

11. Ka waiū i hoʻomaloʻo ʻia

ʻIke like me ka pauka protein, hoʻomake maʻalahi ʻia nā hale kūʻai waiū pauka a maloʻo a ʻoi aku ka lōʻihi, a i 10 mau makahiki paha.

12. Mele

ʻO ka meli kahi lāʻau antibiotic kūlohelohe ma muli o ke kō kiʻekiʻe a me nā mea kahaha haʻahaʻa haʻahaʻa.

No laila, hiki i ka meli mālama pono ke mālama ʻia i mau makahiki a ʻoi aku ka lōʻihi. ʻO ka ʻoiaʻiʻo, ʻōlelo kekahi poʻe ʻaʻole hele maikaʻi ʻole.

Inā makemake ʻoe e hoʻohana i kahi mea momona, ʻoi aku ka olakino o ka meli ma mua o ke kō kō. Eia naʻe, pono e hoʻopau wale ʻia i ka hoʻohaʻahaʻa.

13. Kīkī paʻa paʻa i ka wax

Ke sila ʻia ka tī paʻakikī ma ka waxy pale o waho, hiki ke lōʻihi i 25 mau makahiki ma mua o ka hoʻomaka ʻana e hōʻino.

14. Ghee

Hoʻomaopopo ʻia ʻo Ghee i ka waiūpaka kahi i lawe ʻia ai nā mea momona momona ʻole āpau.

Ma muli o ka nui o nā momona momona, hiki ke hala i kahi manawa lōʻihi loa i ka mahana wela inā sila maikaʻi ʻia.

15. ʻO kaʻaila niu

E like me ka ghee, kiʻekiʻe ka aila niu i ka momona momona a hiki ke mau no nā makahiki ma kahi papa ma ka mahana o ka lumi.

He mākaukau hoʻi e mālama a puni no nā ʻano kumu ola like ʻole.

16. ʻO kaʻaila ʻoliva keu

E like me ka aila niu, hiki i ka aila ʻoliva ke mālama no hoʻokahi makahiki a ʻoi paha inā e mālama ʻia i kahi ʻeleʻele, a maikaʻi. He nui nō hoʻi nā pono olakino maikaʻi.

17. ʻoliva kēpau

ʻO Olive kahi kumu olakino o ka momona a hiki ke hala ma kahi o hoʻokahi makahiki inā ʻo ka kēpau pono.

18. Nā hua

Hāʻawi nā ʻano hua he nui i ka protein, momona, a me ka nui o ka fiber. E hoʻāʻo i ka flax, chia, sunflower, a me nā ʻumeke no kekahi ʻano.

19. Vinega

Ma muli o ka vīnega he waikawa mālie ia, hiki ke hoʻomau ʻia i ka manawa no ka wā pau ʻole, ʻoiai ke hoʻopaʻa paʻa ʻia.

Pēlā nō ia no ka vīneka cider apple, ke mālama ʻia ia i kahi me, a me kahi maloʻo.

20. Waina ʻulaʻula

I ka hapanui o nā hihia, ʻono ka waina ma hope o ka ʻelemakule no kekahi mau makahiki. I ka hihia o ka waina ʻulaʻula, hiki ke loaʻa i kekahi mau ke olakino olakino ke hoʻopau ʻia i ka hoʻohaʻahaʻa.

Hiki ke loli ke ola o ka papa ma muli o ka hana ʻana o ka waina. ʻO ka hapa nui o nā waina ʻōmole kalepa ma kahi papa no 1-3 mau makahiki, akā hiki ke mau ka waina maikaʻi i mau makahiki.

21. Paakai

ʻAʻole paha ʻoe i ʻike i ka ulu pala ma ka paʻakai. ʻO ka paʻakai maʻemaʻe kahi wahi maikaʻi ʻole no ka bacteria a ʻaʻole loa e hōʻino.

22. Nā mea kanu maloʻo a me nā mea ʻala

E like me nā mea kanu ʻē aʻe i kāpae i kā lākou waiū, nā mea kanu maloʻo a me nā mea ʻala he meaʻai maikaʻi loa e lawe a mālama no nā wā lōʻihi.

ʻOiai lākou e mālama mau i ka maloʻo, hiki iā lākou ke mau i nā makahiki.

Ke laina lalo

ʻO nā meaʻai maikaʻi loa e mālama no nā wā lōʻihi nā mea i loaʻa ka liʻiliʻi a ʻaʻohe paha o ka pulu a wela ʻole ka mahana.

Hiki ke mālama ʻia nā mea ʻai i ʻoi aku ke kiʻekiʻe i ka wā lōʻihi i nā manawa he nui akā koi i nā kaʻina hana kūikawā e mālama iā lākou mai ka luku.