19 mau meaʻai e hiki ke hakakā i nā kuko

Anter

• 1. Hua
• 2. Berry
• 3. kokoleka pouli
• 4. Paʻa Meaʻai
• 5. Nā Hua Chia
• 6. ʻO ke kāpili a me nā mīkina manu ʻole kō
• 7. Legume
• 8. Yogurt
• 9. Nā lā
• 10. Uala
• 11. ʻO kaʻiʻo, nā manuʻai a me nā iʻa
• 12. Nā mānoanoa
• 13. Soda manuahi kō
• 14. Nā Prunes
• 15. Huamoa
• 16. Hui Aloha
• 17. Nā Mea ʻAi Piu
• 18. Nā palaoa holoʻokoʻa
• 19. Nā mea kanu
• Ka Laina Lalo
• Mea kanu e like me ka lāʻau: DIY Herbal Tea to Curb Sugar Cravings

Kūleʻa nui ka makemake kō, ma waena o nā wahine.

I ka ʻoiaʻiʻo, a hiki i ka 97% o nā wahine a me 68% o nā kāne e hōʻike nei i ka ʻike ʻana i kekahi ʻano o ka ʻiʻina meaʻai, me ka ʻiʻini ʻana i ke kō ().

ʻO ka poʻe i ʻike i ka ʻiʻina kō e manaʻo nui i ka makemake e ʻai i kahi mea momona a hiki ke loaʻa ka paʻakikī e kaohi iā lākou iho a puni ka meaʻai.

Hiki i kēia ke alakaʻi i ka binge ʻai ʻana a i ʻole ka ʻai ʻana i nā calorie, i kekahi manawa ma kahi manawa maʻamau ().

ʻO ka mea pōmaikaʻi, aia kekahi mau mea hiki iā ʻoe ke hana e lawe i ka lihi.

Eia nā meaʻai 19 e hiki ke kōkua iā ʻoe e hakakā i kou ʻiʻina kō.

1. Hua

Ke manaʻo ka hapanui o ka poʻe i ke kuko, hōʻea lākou i nā mea momona momona kiʻekiʻe me ke kō e like me ke kokoleka ().

Eia nō naʻe, ke kuapo ʻana i ka meaʻai maikaʻi ʻole no kekahi mau hua ke manaʻo ʻoe e like me kahi mea momona ke hāʻawi iā ʻoe i ka pā momona āu e pono ai a hoʻokū i kou ʻiʻini i kāna ala.

ʻAno maoli ka hua akā loaʻa pū nā nui o nā mea kanu a me nā olonā pono, e ʻae iā ʻoe e hoʻoponopono a mālama i ke olakino ().

I mea e ku pono ai i ka wahi, ʻai i nā hua i ʻoi iki aʻe i ke kō e like me nā mango a i nā hua waina.

Inā pōloli pū ʻoe, e hoʻāʻo e hoʻohui i kahi yogurt i kāu hua e hoʻolilo ia i mea ʻai māmā hou aʻe.

Hōʻuluʻulu Manaʻo ʻO ka hua he kō,
me ka nui o nā meaola olakino a me nā mea kanu mea kanu.

2. Berry

ʻO Berry kahi koho maikaʻi loa, momona no ka hoʻōki ʻana i ke kuko kō.

ʻOno lākou i ka meaʻono, akā ʻo ka nui o ka ʻike fiber kiʻekiʻe lākou he haʻahaʻa maoli i ke kō.

Hiki i kēia ke hoʻolilo iā lākou i koho maikaʻi loa inā manaʻo ʻoe e hoʻopili ʻia kāu kuko kō i ka maʻamau, ma mua o ka pōloli. ʻO kahi laʻana, makemake paha ʻoe i nā meaʻai momona ke nānā nei ʻoe i ke kīwī.

Hoʻohui ʻia, waiwai nā hua i nā mea kanu a loaʻa iā ia ka antioxidant ikaika a me nā anti-inflammatory.

ʻO kēia ka mea hiki iā lākou ke kōkua i ka hōʻemi ʻana i nā kumu pilikia no nā maʻi maʻi mau e like me ka maʻi puʻuwai a me ka maʻi kō (,,).

Hōʻuluʻulu Manaʻo ʻOno maikaʻi nā hua,
akā kiʻekiʻe lākou i ka fiber a haʻahaʻa i ke kō. ʻO ka ʻai mau ʻana i nā hua pū kekahi
kōkua i ka hōʻemi ʻana i kou makaʻi o ka maʻi puʻuwai a me ka maʻi kō.

3. kokoleka pouli

ʻO ka kokoleka kekahi o nā meaʻai e hōʻike pinepine ʻia e ka poʻe ke ʻai lākou i nā mea momona. Heʻoiaʻiʻo loa kēia no nā wahine ().

Eia nō naʻe, inā ʻike ʻoe iā ʻoe iho e kuko ana i ka kokoleka, hiki iā ʻoe ke hana i kahi koho olakino ma ke koho ʻana i ka kokoleka pouli.

ʻO ka kokolekaʻeleʻele kokoleka i loaʻa ma mua o 70% koko. Aia pū kekahi i nā mea kanu olakino i kapa ʻia he polyphenols.

Ua hōʻike ʻia kekahi mau noiʻi e hiki i ka hopena antioxidant a me nā hopena anti-inflammatory o kēia mau polyphenols ke kōkua i ka hoʻomaikaʻi ʻana i nā māka o ke olakino puʻuwai (,).

Eia nō naʻe, e like me ke kokoleka maʻamau, loaʻa ke kō a me ka momona i ka kokolekaʻeleʻele, no laila ʻoi aku ka maikaʻi o ka palena ʻana iā ʻoe iho i kahi mau pākaukau ʻelua e hōʻona i kou ʻiʻini ().

Hōʻuluʻulu Manaʻo Kuapo kokoleka maʻamau
mai no kekahi mau pahu o ka kokoleka pouli, nona ka liʻiliʻi o ke kō a ʻoi aku
nā pae o nā polyphenols olakino.

4. Paʻa Meaʻai

ʻAʻole olakino nā kī kī māmā āpau, a kiʻekiʻe loa kekahi i ka momona a me ke kō.

Eia nō naʻe, inā makemake ʻoe i kahi mea momona, aia kekahi mau koho maikaʻi, olakino ma waho.

E hoʻāʻo e ʻimi i kahi pā meaʻai māmā i hana ʻia me nā ʻoka āpau a ʻono ʻia me nā huaʻai hou a maloo paha, ma mua o ke kō kō.

E makaʻala hoʻi i nā kī i loaʻa ka nui o nā kō i kapa ʻia "olakino", e like me ka meli, agave syrup a i ʻole ka kō niu. Hoʻohui mau ʻia ke kō, a ʻaʻole maikaʻi ia nāu.

Ua hana ʻia nā kaola ʻoi loa me nā meaʻai āpau. E kiʻekiʻe paha lākou i ka fiber a loaʻa nā meaola maikaʻi aʻe, ʻoiai inā ʻono loa lākou.

ʻOkoʻa, hiki iā ʻoe ke hoʻāʻo e hana i kāu pā meaʻai māmā pono me ka hoʻohana ʻana i kahi papa hana e like me kēia.

Hōʻuluʻulu Manaʻo Nā lāʻau kīʻaiʻai i loaʻa
i hana ʻia me nā meaʻai āpau ke hana i kahi mea olakino olakino olakino.

5. Nā Hua Chia

ʻO nā hua Chia kahi kumu maikaʻi o nā meaola nui he nui, e like me ka omega-3 fatty acid, ka pulupuluʻai momona a me kekahi mau mea kanu olakino olakino (,).

I ka ʻoiaʻiʻo, loaʻa nā fiber i kahi 40% o nā hua chia.

Hoʻomaopopo koke kēia ʻano fiber i ka wai a pehu i mea e hana ai i kahi mea like jelly i loko o kou ʻōpū, i mea e kōkua ai iā ʻoe e māʻona no ka lōʻihi a pale i ka makemake kō ().

Nui nō hoʻi nā ʻano hua Chia, no laila inā ʻoe makemake i kahi mea ʻono no ka hoʻomāʻona ʻana i kou ʻono momona, hiki iā ʻoe ke hoʻāʻo e hana i kahi pudding chia e like me kēia.

Hōʻuluʻulu Manaʻo Nui nā ʻano hua Chia
puluniu wailana, i hiki ke kōkua iā ʻoe e noʻonoʻo i ka piha no ka lōʻihi a kāohi i kāu kō
ʻiʻini.

6. ʻO ke kāpili a me nā mīkina manu ʻole kō

Hiki i ke kāpili keu ke lilo i ala maikaʻi loa e kaohi ai i kāu kuko kō.

ʻO nā Gum a i ʻole nā ​​mints i hana ʻia me nā mea hoʻonaninani ʻono i ka meaʻono akā loaʻa i kahi helu liʻiliʻi o nā calori a ʻaʻohe kō.

ʻOiai ua huikau nā hopena, ua ʻike pū kekahi mau noiʻi e hiki i ka nau ʻana i ka gum ke kōkua i ka pale ʻana i ka pōloli, ka ʻiʻini a me ka lawe ʻana o nā meaʻai momona i ka lā i ka lā (,,).

Ma waho aʻe o ke kōkua ʻana iā ʻoe e hakakā i ka ʻiʻio no ke kō, maikaʻi ka nau ʻana o ka nau ma hope o kāu ʻai i nā niho ().

Hōʻuluʻulu Manaʻo ʻOhaʻi i ka kāpili kō ʻole
hiki ke hāʻawi iā ʻoe i kahi ʻono ʻono e hiki ke kōkua i ke kāohi ʻana i kou ʻiʻini a me ka kaohi
kou laweʻai ʻana.

7. Legume

ʻO nā legume e like me ka līlū, nā pīni a me nā pīpī kahi mea kanu i hoʻokumu ʻia o ka fiber a me ka protein.

ʻO ka ʻoiaʻiʻo, hāʻawi ke kīʻaha 1 (198 gram) o ka lihi iā ʻoe ma kahi o 18 mau palima o ka protein a me 16 gram o ka fiber (19).

Manaʻo ʻia kēia mau meaola āpau e hoʻonui i nā manaʻo o ka piha. No laila, i ke kumumanaʻo, me nā legume i kāu papaʻai hiki ke kōkua iā ʻoe e noʻonoʻo a piha a hoʻoliʻiliʻi i ka makemake kō i ka pololi.

I ka laina me kēia, ua ʻike ʻia kahi loiloi hou e hiki ai i ka ʻai ʻana i ka lentil ke kōkua i ka pohō kaumaha ().

Loaʻa paha kēia ma muli o nā hopena pōkole pōkole e hiki i nā legume ke loaʻa i kou makemake (,).

Hōʻuluʻulu Manaʻo Nā legume e like me ka līlī,
ʻo nā pīni a me nā pīpī kahi kumu maikaʻi o ka protein a me ka fiber. Me lākou pū i loko
hiki i kāu papaʻai ke kōkua i ka pale ʻana i ka pōloli, e waiho ana iā ʻoe me ka ʻono ʻole.

8. Yogurt

He meaʻai māmā maikaʻi ʻo Yogurt i kiʻekiʻe i ka protein a waiwai i ka puna.

Hoʻohui ʻia, ua ʻōlelo ʻia kekahi mau noiʻi e hiki i ka yogurt ke lilo i meaʻai māmā maikaʻi e kōkua ai i ka hoʻoponopono ʻana i kou makemake a kāohi i kou kuko (,,,).

I ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi ʻana ʻo nā wahine kaupaona olakino i loaʻa i ka yogurt Greek protein kiʻekiʻe no ka mea ʻaina awakea ʻaʻole emi ka pōloli a ʻai iki ma hope o ka lā, ke hoʻohālikelike ʻia me ka poʻe i loaʻa ka momona momona-protein a ʻaʻohe meaʻai māmā paha. .

ʻO ke koho olakino loa loa loa no ka yogurt kahi i loaʻa nā moʻomeheu ola a manuahi ka kō kō.

Hōʻuluʻulu Manaʻo ʻO Yogurt a
meaʻai māmā-protein i hiki ke kōkua iā ʻoe e kaohi i kou makemake a me kou ʻiʻini.

9. Nā lā

ʻO nā lā ka hua maloʻo o ka lāʻau pāma lā. He momona a momona lākou.

ʻOiai ua hoʻomaloʻo ʻia lākou, he kumu nui lākou o ka fiber, potassium, hao a me nā mea kanu mea pono.

Ke loaʻa nei i kekahi mau lā ma kahi o kahi soda a i ʻole kekahi mau candy hiki ke hāʻawi iā ʻoe i kahi hoʻoponopono momona a hāʻawi pū iā ʻoe me nā meaola olakino.

Hiki iā ʻoe ke hoʻāʻo e hoʻohui iā lākou me nā nati e like me nā ʻalemone no kahi mea ʻono a momona.

Eia nō naʻe, e hoʻomanaʻo he ʻono loa nā lā, no laila e hoʻopili i hoʻokahi mahele i ka manawa, a i ʻole ʻekolu mau lā.

Hōʻuluʻulu Manaʻo ʻOluʻolu nā lā,
i hiki iā lākou ke hoʻoponopono i kou makemake i ke kō a hāʻawi iā ʻoe i nā mea pono ʻē aʻe
māhuaola pū kekahi.

10. Uala

ʻO ka ʻuala ka mea momona, ʻono a hoʻopiha loa. Loaʻa iā lākou ka nui o nā carbs akā ʻo ka fiber a me kahi helu o nā wikamina a me nā minelala, e like me ka wikamina A, ka wikamina C a me ka potassium.

Loaʻa i kekahi poʻe ka makemake kō no ka mea ʻaʻole lawa ka ʻai a puni ka lā.

Hiki ke hakakā me kahi kumu karbona e like me kaʻuala i kāu mau meaʻai i kēia me ka hoʻohui ʻana i nā calorie i kāu mau papaʻai a hoʻonui i ke kaulike iā lākou, ʻoiai e hāʻawi ana iā ʻoe i ka ʻono momona āu e ʻono nei.

No kahi mea ʻono maikaʻi, hoʻāʻo iā lākou e hoʻomoʻa ʻia me ke kinamona a me ka paprika e like me kēia meaʻai.

Hōʻuluʻulu Manaʻo Hiki i ka ʻuala
hāʻawi iā ʻoe i kahi ʻono momona a kōkua paha iā ʻoe e mālama i ka piha a laila ʻaʻole ʻoe
ʻike i ka makemake kō ma hope o ka lā.

11. ʻO kaʻiʻo, nā manuʻai a me nā iʻa

Me ke kumu o ka protein e like me kaʻiʻo, nā moa a me nā iʻa i loko o kāu mau pāʻina ke kōkua i ka pale ʻana i ke kō (().

I ka ʻoiaʻiʻo, inā e hoʻāʻo nei ʻoe e lilo i ka paona, ʻo ka ʻai ʻana i ka nui o nā protein i mea nui paha no ka mālama ʻana i kāu lawe ʻana i ka meaʻai, ka ʻono a me ke kaupaona (,,).

I hoʻokahi o nā noi ʻana, i ka wā i ukali ai ka poʻe komo i ka papaʻai pohō kaumaha i loaʻa ka 25% o kāna mau calorie mai ka protein, ua hoʻemi ʻia kā lākou makemake meaʻai e 60% a ua ʻoki ʻia ko lākou makemake no ka pōʻai pō ʻana i ka hapalua ().

No laila inā ʻoe i ka papaʻai a me ka ʻike ʻana i ka nui o ka ʻiʻina kō, e hōʻoia e hoʻokomo pū ana ʻoe i kahi kumu protein e like me kaʻiʻo, nā moa a me nā iʻa i kāu mau meaʻai.

Inā he mea ʻai ʻoe, mai hopohopo - hiki i nā kumu kanu kumu-protein o ka protein ke like ka hopena ().

Hōʻuluʻulu Manaʻo Kumuwaiwai maikaʻi o
protein e like me kaʻiʻo, nā moa a me nā iʻa ke kōkua iā ʻoe e hoʻopiha a pale i ka ʻiʻini
no nā mea ʻono.

12. Nā mānoanoa

Inā makemake ʻoe i kahi mea momona a pono i kahi meaʻai māmā e pīpī koke iā ia i ka maka, hiki i kahi smoothie ke koho maikaʻi loa.

ʻO ka momona o nā hua i hui pū ʻia me nā hopena hoʻopihapiha o ka yogurt hiki ke māʻona i kāu mea e pono ai no kahi mea momona, ʻoiai e hāʻawi ana i nā mea momona he nui.

Inā loaʻa iā ʻoe kahi mea laumania, e hōʻoia e hoʻohana i ka hua holoʻokoʻa, ʻaʻole wale i ka wai momona, no laila hiki iā ʻoe ke mālama i ka fiber olakino.

Hōʻuluʻulu Manaʻo Hana ʻia nā mānoanoa me
hiki i nā huaʻai a me ka yogurt āpau ke hakakā i kou ʻiʻini i nā mea momona.

13. Soda manuahi kō

He mea momona loa ʻo Soda, a ʻo ka inu ʻana i nā mea inu kō i kō ʻia i ka nui o nā maʻi, e like me ka maʻi puʻuwai a me ka maʻi kō (,,).

Eia nō naʻe, paʻakikī ka hele ʻana o ka turkey anu a ʻoki loa iā lākou.

ʻO ka ʻoiaʻiʻo, ʻo nā mea inu kopa nāna e ʻokiʻoki i nā mea inu kō a ʻono paha e ʻike i ka makemake kō.

Ke hoʻololi nei i kahi mana kō-ʻole hiki ke kōkua iā ʻoe e hoʻoponopono maikaʻi me ka ʻole o ke kō a me nā calories i hoʻohui ʻia.

Hōʻuluʻulu Manaʻo Ke hoʻololi nei i kāu
hiki i nā mea inu kō ke kiʻekiʻe no nā mea i hana ʻia me nā mea hoʻonaninani hiki ke hāʻawi iā ʻoe i kahi momona
ʻono me ka ʻole o nā kō i hoʻohui ʻia.

14. Nā Prunes

Hoʻomaloʻo ʻia nā pā.

E like me nā lā, piha lākou i ka fiber a me nā mea momona a ʻono loa (39).

Kuhi kēia hiki iā ʻoe ke kiʻi aku iā lākou ma ke ʻano he koho olakino maikaʻi i ka candy inā pono ʻoe i kekahi kō.

ʻO kā lākou ʻikepili kiʻekiʻe a me ka sorbitol kūlohelohe i manaʻo ʻia hiki iā lākou ke kōkua i ka hoʻomaha ʻana i ka paʻa. ʻO Sorbitol kahi ʻalekō kō kō e kūlohelohe i ka mea ʻono akā ʻemi mālie i loko o kou ʻōpū ().

Hōʻuluʻulu Manaʻo Mea momona nā prunes,
nutritious a kiʻekiʻe i ka puluniu, no laila hiki iā lākou ke lilo i meaʻai olakino no ka māʻona
kuko no nā mea ʻono.

15. Huamoa

ʻO nā hua manu kekahi meaʻai protein kiʻekiʻe i hiki ke kōkua i ka mālama ʻana i kou makemake a me ka ʻiʻini.

I ka ʻoiaʻiʻo, ua hōʻike ʻia ka noiʻi ʻana i ka loaʻa ʻana o kahi ʻaina kakahiaka nui-protein e like me nā hua manu e hoʻoliʻiliʻi ai i ka pōloli a kōkua i ka poʻe e ʻai liʻiliʻi i ka lā holoʻokoʻa (,,).

ʻO kēia paha ma kahi ʻāpana no ka mea ʻo ka ʻaina kakahiaka nui-protein e hoʻopau i ka ghrelin hormone pōloli a hoʻonui i kekahi o nā hormoni e hōʻike ai iā ʻoe e piha, e like me peptide YY (PYY) a me glucagon-like peptide-1 (GLP-1) (,,).

Hōʻike kēia i kahi ʻaina kakahiaka hua manu hiki ke mālama iā ʻoe i ka māʻona no ka lōʻihi a mālama i ka ʻiʻina (().

Hōʻuluʻulu Manaʻo Hiki i nā hua manu ke maikaʻi
koho, keu hoʻi no ka ʻaina kakahiaka. E mālama lākou iā ʻoe i ka māʻona no ka lōʻihi
a hoʻemi i ka manawa o ke kō i loko o ka lā.

16. Hui Aloha

ʻO ka Trail Trail ka inoa i hāʻawi pinepine ʻia i kahi meaʻai māmā me nā hua maloʻo a me nā hua hua.

Hiki ke loli ke hui pono ʻia o nā mea hoʻohui, akā hiki i ke ala huikau ke koho i kahi koho maikaʻi inā ʻoe e ʻiʻini i kahi mea momona.

Hiki i ka mea ʻono o nā hua maloʻo ke kōkua i ke kāohi ʻana i kou ʻiʻini kō, a he ala maikaʻi loa nō hoʻi ia e hoʻokomo i kahi mau huaʻomo i kāu papaʻai.

Loaʻa i nā hua momona nā momona momona, nā protein, puluniu a me nā mea kanu mea kanu. Ua hoʻopili ʻia ka ʻai ʻana iā lākou i kekahi mau pono olakino, e like me ka hoʻomaikaʻi ʻana i nā mea pilikia no ka maʻi puʻuwai a me ka maʻi kō ().

No laila, ma ke koho ʻana i ka huikau ala, ʻaʻole mea momona wale kāu meaʻono, akā momona pū kekahi.

Eia nō naʻe, hiki ke kiʻekiʻe loa ka huikau alahele i nā calorie, no laila pili i kahi lawelawe o hoʻokahi lima.

Hōʻuluʻulu Manaʻo Hui huikau hoʻohui i ka
ʻono o nā hua maloʻo me nā nati. Hāʻawi kēia i kāu mea momona i hoʻohui ʻia
waiwai waiwai.

17. Nā Mea ʻAi Piu

ʻO nā meaʻai fermented e like me yogurt, kimchi, kombucha a me sauerkraut ke kumu o nā bacteria maikaʻi.

ʻO ke koʻohune maikaʻi i loaʻa i loko o kēia mau meaʻai e kōkua i ka mālama ʻana i ke kaulike o nā "bacteria" maikaʻi i loko o kou ʻōpū a hoʻemi i ka helu o nā bacteria i loaʻa i nā maʻi (,,).

ʻO ka ʻoiaʻiʻo, pili pū ka bacteria i loko o kou ʻōpū i nā hana he nui o kou kino a hiki ke "kamaʻilio" i kou lolo ma o nā pūhui a me nā hormones a lākou e hana ai.

ʻO kēia ka mea e hiki ai i kāu ʻōpū ʻōpū ke hoʻohuli i kāu lawe ʻana i ka meaʻai ma nā ʻano like ʻole. Hiki paha i kekahi o kēia mau hui ke mimic i ka wī a i ʻole ka piha ʻana o nā homone i kou kino, e hoʻohuli ai i kou makemake a me nā ʻiʻina o ka meaʻai (,).

Ma muli o kēia, ua ʻōlelo ʻia e komo pū kekahi me nā meaʻai momona i kāu papaʻai hiki ke kōkua i ka mālama ʻana i kahi ʻōpū maikaʻi a kōkua pū i ka pale ʻana i ka ʻiʻina o ka meaʻai.

Eia naʻe, ʻaʻohe noiʻi i kēia lā i nānā i nā hopena o ka ʻai ʻana i nā meaʻai momona i ka ʻiʻina meaʻai, a ʻoi aku ka nui o ka noiʻi e pono ai ().

Hōʻuluʻulu Manaʻo Hiki i nā meaʻai Fermented
kōkua i ka mālama ʻana i kahi ʻōpū maikaʻi, hiki ke hoʻohuli i kou makemake
a me ka lawe ʻana o ka meaʻai.

18. Nā palaoa holoʻokoʻa

Nui nā huaʻai āpau i ka fiber a loaʻa nā meaola e like me nā huaora B, magnesium, iron, phosphorus, manganese a me selenium (54, 55).

Ua hoʻopili ʻia ka ʻai ʻana i nā kīʻaha āpau i kahi ola ʻoi aku ka olakino, a me ko lākou ʻike kiʻekiʻe fiber hiki ke kōkua iā ʻoe e piha ((,,).

Hiki i nā hua holoʻokoʻa ke hāpai i ka ulu ʻana o nā koʻohune maikaʻi e like me ʻO Bifidobacteria, Lactobacilli a Nā Bacteroidetes i kou ʻōpū.

ʻO ka mea hoihoi, ʻaʻole hiki ke wehewehe ʻia kā lākou hoʻopihapiha hoʻopihapiha e kā lākou ʻike fiber wale nō. Ua ʻōlelo ʻia e pili pū paha kā lākou hopena i ka bacteria bacteria i kēia hopena ().

Eia nō naʻe, pono hou ʻia kahi mau aʻo ʻana ma kēia wahi.

Ma ke ʻano holoʻokoʻa, e hōʻoia ana e ʻai ana a lawa a me ka hoʻopili ʻana i nā meaʻai e like me nā hua ma kāu papaʻai e kōkua ai iā ʻoe e piha a hiki ke kōkua i ka pale ʻana i ke kō.

Hōʻuluʻulu Manaʻo Kiʻekiʻena mānoanoa
i ka puluniu a hiki ke kōkua iā ʻoe e piha pono.

19. Nā mea kanu

ʻOiai ʻaʻole ʻoluʻolu ka ʻai ʻana i nā mea ʻai ke ʻike ʻoe i kahi makemake nui i ke kō, a ʻo lākou pū me kāu papaʻai hiki ke kōkua.

ʻOi aku ka nui o nā mea ʻai i ka fiber a haʻahaʻa hoʻi i nā calories. Loaʻa iā lākou i ka nui o nā meaola pono a me nā mea kanu mea kanu ().

ʻO ka ʻai ʻana i nā mea kanu keu paha kekahi o nā mea maikaʻi loa āu e hiki ai ke hana no kou olakino a hiki ke hoʻohaʻahaʻa i kāu mau maʻi e like me ka maʻi puʻuwai a me ka maʻi ʻaʻai ().

ʻO ka hoʻohui ʻana i nā mea kanu kekahi ala maikaʻi loa e hoʻonui i kāu mau meaʻai, e kōkua ana iā ʻoe e māʻona hou aʻe i ka lā ().

Hōʻuluʻulu Manaʻo Ke hoʻohui nei i nā mea kanu hou aʻe
i kāu mau meaʻai hiki ke kōkua hoʻopiha iā ʻoe a pale iā ʻoe mai ka loaʻa ʻana o ke kō
kuko no ka pololi.

Ka Laina Lalo

ʻO ka loaʻa ʻana o nā mea ʻono ʻono maikaʻi no ka hapa nui o ka poʻe, no laila ʻaʻole pono ʻoe e lawehala inā ʻoe e hoʻohenehene i kekahi manawa.

Eia nō naʻe, inā ʻoe e ʻike pinepine i ka makemake ʻana i ke kō a i ʻole manaʻo ʻole i ka kaohi a puni nā meaʻai momona, a laila pono ke nānā pono ʻana i kāu papaʻai.

Inā makemake ʻoe i kahi mea momona, e kuapo i kekahi o kāu mau kīʻaha piha i ke kō no kekahi o nā koho olakino i kēia papa inoa.

Hoʻohui ʻia, hiki iā ʻoe ke hoʻāʻo i kēia mau ala 11 e hōʻoki ai i ka ʻai a me ka ʻono kō, e nānā nei i kāu papaʻai a me kou nohona holoʻokoʻa.

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