E hanai ana i ka poe elemakule

Anter

• E nānā pū:

ʻO ka hoʻololi ʻana i ka papaʻai e like me ka makahiki he mea nui e mālama i ke kino ikaika a olakino hoʻi, no laila pono ka ʻai a ka ʻelemakule:

• Nā mea kanu, nā huaʻai a me nā hua piha: he puluniu ikaika maikaʻi, pono no ka paʻa paʻa, maʻi maʻi maʻi a me ka maʻi kō.
• Nā huahana waiū a me ka waiū: he calcium ko lākou a me ka wikamina D, kahi e hoʻoikaika ai i nā iwi a me nā hono, a ʻo nā protein, potassium a me ka huaʻai B12.
• ʻIʻo: ʻoi aku ka maikaʻi, nā kumu maikaʻi o ka protein a me ka hao, a me nā hua manu.
• Palaoa: waiwai ʻia me nā olonā, nā cereala, e hōʻalo ana i ka palaoa keʻokeʻo, hiki ke hele pū me nā meaʻai a me ka laiki a me nā pi.
• Legume: e like me nā pīni a me nā lihi, loaʻa iā lākou kahi kiʻekiʻe o ka fiber me ka ʻole o ka kolesterol a waiwai lākou i nā protein.
• Wai: 6 i 8 mau aniani i ka lā, inā ma ke ʻano o ka sup, ka wai, a me nā tī. Pono e inu kekahi me ka make wai ʻole.

ʻO nā ʻōlelo aʻoaʻo ʻē aʻe: mai ʻai wale ʻoe, ʻai i kēlā me kēia 3 hola a hoʻohui i nā mea ʻala ʻokoʻa i ka meaʻai e loli ka ʻono. Ma ke ola holoʻokoʻa he nui nā loli i ke kino a pono pū lākou me nā ʻano ʻai kūpono e hōʻalo ai i nā maʻi.

E nānā pū:

• ʻO ka mea a nā ʻelemākule e ʻai ai e hoʻemi i ka paona
• ʻO nā hoʻoikaika kino maikaʻi loa no ka poʻe ʻelemakule