E aʻo pehea e lilo ai ka kaumaha me Orange
Anter
- Papa kuhikuhi papa ʻaina ʻalani
- ʻO ka wai ʻalani me ka meaʻai kope
- Nā pōmaikaʻi o ka ʻalani
- Nā ʻanuʻu he 3 e lilo ka kaupaona me ka wikiwiki
No ka hoʻohana ʻana i nā ʻalani no ka pohō kaumaha, pono ʻoe e ʻai i 3 a 5 mau ʻalani o ka alani i ka lā, ʻoi aku me ka ʻeke. ʻAʻole ia e koi ʻia e pani i nā ʻalani no ka wai ʻalani, ʻoiai he kūlohelohe ia, no ka mea ʻaʻohe o lākou olonā, he mea nui ia no ka kaohi ʻana i ka pōloli a me ka hoʻokuʻu ʻana i ka ʻōpū.
Kōkua ka ʻalani iā ʻoe e lilo i ke kaupaona no ka mea waiwai ia i ka fiber, ka wai a me ka huaora C, nā meaola e hoʻomaʻemaʻe i ka ʻōpū, e hakakā i ka paʻa ʻana o ka wai a hoʻomaʻemaʻe i ke kino, e kōkua ana me ka hoʻēmi kino, akā no ka lilo ʻana o ka paona, pono ia e ʻai i ka ka liʻiliʻi loa o nā ʻalani me ka ʻeke, i kēlā me kēia lā, no ka ʻaina kakahiaka, ʻaina awakea a me ka ʻaina awakea.
Papa kuhikuhi papa ʻaina ʻalani
Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi 3 lā, e ukali nei i ka ʻaina ʻalani.
| Mea ʻai māmā | Lā 1 | Lā 2 | Lā 3 |
| ʻAina kakahiaka | 1 ʻalani me ka bagasse + 4 toast āpau me ka ricotta | 1 aniani o ka waiū + 1 berena wholemeal me ka margarine + 1 ʻalani me ka ʻeke | 1 kīʻaha o ka wai ʻalani me ka kāpena + 1 palaoa wholemeal me ka tī |
| Mea ʻai kakahiaka | 1 ʻāpala + 2 pahu pahu pahu | 2 ʻāpana o ka papaya + 1 col o ka sop oat i ʻolokaʻa ʻia | 1 pea + 4 toast piha |
| Pāʻina awakea | 1 steak moa moa + 3 col. o ka ʻai laiki palaunu + 2 col. bean sup + saladi ʻōmaʻomaʻo + 1 ʻalani me ka ʻeke | 1 ʻāpana iʻa i kuke ʻia me nā mea kanu + ʻuala liʻiliʻi + 1 ʻalani me ka ʻeke | Pālani Tuna, waiū kōmato a me ka pasta wholegrain + kāpī kāpī + 1 ʻalani me ka ʻeke |
| Mea ʻai ahiahi | 1 yogurt momona momona + 1 kol. o ke kī linseed + ʻalani me ka ʻeke | 1 kīʻaha o ka wai ʻalani + ʻehā mau pahi kihi kōpana | 1 yogurt momona momona + 3 toast ricotta + 1 ʻalani me ka ʻeke |
He mea nui e hoʻomanaʻo e hoʻopau ʻia nā ʻalani i loko o kahi nohona olakino, me ka papaʻai kaulike a me ka hoʻoikaika kino maʻamau.
ʻO ka wai ʻalani me ka meaʻai kope
ʻO ka wai kāpelu me ka alani wale nō ka wai i ʻae ʻia i kēia papaʻai, maikaʻi loa no ka ʻaina kakahiaka a i ʻole nā mea ʻai māmā, no ka mea waiwai ia i ka fiber, ka huaola C a me ka folic acid, e hoʻomaikaʻi ai i ka hana o ka ʻōpū a pale i nā pilikia e like me ka maʻi palū, ke anu a me ka anemia .
Nā Pono
- 1 kīʻaha wai ʻalani
- 1 lau o ka waiū bata kale
Hoʻomākaukau hoʻomākaukau
E kuʻi i nā meaʻai āpau i ka mea kāwili a kāwili ʻia a laila inu, ʻoi aku ka maikaʻi me ka ʻole o ka kānana a me ka ʻole o ka kō.
Nā pōmaikaʻi o ka ʻalani
Ma waho o ke kōkua ʻana iā ʻoe e lilo i ka paona, ʻo ka ʻai ʻana i ka ʻalani me ka pomace kekahi mau pono olakino e hiki mai ana:
- E hoʻoliʻiliʻi i ka cholesterol maikaʻi ʻole, ʻoiai he waiwai i ka fiber;
- Kāohi i ka maʻi ʻaʻai umauma, ʻoiai loaʻa nā flavonoids;
- Kāohi i ka ʻelemakule wawe, no ka mea waiwai i ka wikamina C;
- Mālama i ke olakino puʻuwai, ma ka kaohi ʻana i ka cholesterol a me ka hoʻoikaika ʻana i ke kahe o ke koko;
- Hoʻoikaika i ka ʻōnaehana pale pale ma muli o ke kū ʻana o ka wikamina C.
Loaʻa kēia mau pōmaikaʻi i ka ʻai ʻana ma ka liʻiliʻi he ʻalani, akā i mea e lilo ai ke kaupaona, pono e hoʻonui i ka ʻai o kēia hua.
Nā ʻanuʻu he 3 e lilo ka kaupaona me ka wikiwiki
Inā pono ʻoe e lilo i ka kaupaona nānā i ke wikiō aʻe, he aha kāu e pono ai e hana:
Nāu
Manaʻo ʻeha? Hiki iā Canker Sore
