He olakino maikaʻi kahi papaʻaiʻai manuahi? ʻO nā mea āpau āu e ʻike ai

Anter

• He aha ka papaʻai hua ʻole?
• Pehea e hahai ai i ka papaʻai palaoa?
• Nā pono o ka papaʻai palaoa ʻole
• Hiki ke kōkua i ka mālama ʻana i kekahi mau kūlana olakino
• Hiki ke hōʻemi i ka pehu
• Hiki ke hoʻonui i ka pohō kaumaha
• Hiki e hoʻohaʻahaʻa i nā pae kō kō
• Nā pōmaikaʻi kūpono ʻē aʻe
• Nā hopena hiki ʻole
• Hiki ke hoʻonui i kāu makaʻu o ka paʻa paʻa
• Hiki ke kaupalena i ka lawe ʻana o ka nutrient
• Hiki paha ke kaohi ʻia
• Nā meaʻai e ʻai ai
• Nā meaʻai e hōʻalo ai
• Papa kuhikuhi laʻana
• Lā 1
• Lā 2
• Lā 3
• Mea ʻai māmā māmā ʻole
• Ke laina lalo

ʻO ka palaoa kahi meaʻai i ka hapa nui o nā papa kuʻuna, akā ʻo ka nui o nā poʻe e ʻoki nei i kēia pūʻulu meaʻai.

Hana kekahi pēlā ma muli o nā maʻi āpau a i ʻole ke ahonui, ʻoiai koho kekahi i kahi papaʻai hua ʻole i ka hoʻāʻo e lilo i ka kaumaha a hoʻomaikaʻi i ko lākou olakino.

Kuhi ʻia kēia ala ʻai e hāʻawi i nā pono olakino like ʻole, mai ka hoʻomaikaʻi ʻana i ka digestion a hoʻemi i ka mumū a me nā kō kō kō. Eia nō naʻe, loaʻa paha iā ia nā drawbacks a kūpono ʻole paha i kekahi.

Nānā nui kēia ʻatikala i ka papaʻai hua ʻole, me nā pono a me nā kahakaha kūpono.

He aha ka papaʻai hua ʻole?

Hoʻopau kahi papaʻaiʻai ʻole i ka palaoa i nā mea kanu āpau, a me nā meaʻai i loaʻa mai iā lākou.

Hoʻopili kēia i nā hua ʻai gluten e like me ka palaoa, pela ʻia, ka bale, ka rai, a me nā mea glutenous e like me ka palaoa maloʻo, ka palaoa, ka laiki, ke sorghum, a me nā ʻoka.

Eia kekahi, ʻokoʻa i ke kulina hou, i manaʻo ʻia he starchy mea kanu, nānā ʻia ke kulina maloo ma ke ʻano he hua. No laila, hōʻalo ʻia nā meaʻai i hana ʻia mai ka palaoa kulina.

Hoʻohui, hiki i kekahi poʻe ke koho e kāpae i nā mea i loaʻa mai nā hua mai, e like me ka syrup syiki a i ʻole ka syrup kānana fructose kiʻekiʻe. Eia naʻe, ʻaʻole kēia he koi koʻikoʻi o ia papaʻai.

Hoʻopau kahi papaʻai manu ʻole i nā ʻanoʻai āpau, e like me ka palaoa, ke pela ʻana, ka bale, ka palaoa maloʻo, ka palaoa, ka laiki, a me nā ʻoka, a me nā meaʻai - a i kekahi manawa a me nā mea hoʻohui - i loaʻa iā lākou.

Pehea e hahai ai i ka papaʻai palaoa?

No ka hahai ʻana i ka papaʻai palaoa ʻole, pono ʻoe e kāpae i nā hua āpau, a me nā meaʻai i loaʻa i ka palaoa, mai kāu papaʻai. Hoʻopili kēia i ka berena, pasta, muesli, oatmeal, palaoa laiki, nā palaoa kakahiaka, nā pā, a me nā kuki.

ʻO ka mea i ʻōlelo ʻia, ʻo ka hapa nui o nā papaʻai manu ʻole e ʻae i nā pseudocereal liʻiliʻi, e like me ka quinoa, amaranth, a me ka palaoa. Hiki ke hoʻomākaukau a ʻai ʻia nā pseudocereals e like me nā hua, akā ʻaʻole lākou i noʻonoʻo ʻia he ʻano hua.

Hiki i kahi papaʻaiʻai palaoa ke haʻahaʻa maʻa mau i nā carbs, akā ʻaʻole kēia kahi koi. ʻO ka poʻe e makemake e hoʻokomo i nā carbs hou aʻe hiki ke kiʻi iā lākou mai nā huaʻai, nā legum, a me nā mea kanu starchy, e like me ka ʻuala, ka palaʻai, a me ka palaoa hou.

ʻAʻole nā ​​kapu e pili ana i nā meaʻai ʻole ka palaoa.

No laila, hiki iā ʻoe ke hoʻokomo i ka nui o ka ʻiʻo, ka iʻa, nā hua, nā nati, nā ʻanoʻano, ke kō, nā momona, a me nā waiū waiu e like me kou makemake - ʻoiai nā mea kākoʻo i nā papaʻai manu ʻole e hoʻonāwaliwali i ka ʻai ʻana i nā meaʻai i hana ʻia.

Hoʻokaʻawale nā ​​papaʻai manu ʻole i ka palaoa a me nā huahana i loaʻa i ka palaoa akā ʻae i nā pseudocereals liʻiliʻi. Hiki iā lākou ke hoʻopili i nā huaʻai, nā mea kanu, ka ʻiʻo, nā hua manu, ka waiū, nā legume, nā nati, nā hua, ke kō, a me nā momona e like me kou makemake.

Nā pono o ka papaʻai palaoa ʻole

Hāʻawi kahi papaʻai manu ʻole i nā pono he nui i ke olakino.

Hiki ke kōkua i ka mālama ʻana i kekahi mau kūlana olakino

ʻO ka papaʻaiʻai palaoa ʻole e ukali pinepine ʻia e ka poʻe me kekahi mau maʻi autoimmune, a kākoʻo kekahi mau noiʻi i kāna hoʻohana i kēia mau hihia.

ʻO kahi laʻana, ʻo ka maʻi celiac kahi maʻi autoimmune e hoʻopili ma kahi o 1% o ka heluna Komohana. Kuhi ia i kou kino e kuhi hewa i ka gluten, kahi protein i ka palaoa, ma ke ʻano hoʻoweliweli, e hoʻouna ana i kāu ʻōnaehana pale i loko o overdrive ().

Hiki i kēia ke alakaʻi i ka mumū o ka ʻōpū, kahi e hiki ai ke hōʻemi i nā hemahema momona a me nā pilikia digestive. Pono ka poʻe me ka maʻi celiac e kāpae i nā hua ʻai gluten āpau mai kā lākou papaʻai (,).

Pēlā nō, ʻaʻohe maʻi o kekahi poʻe i ka palaoa a pono e hōʻalo i nā meaʻai āpau i loko o ia mea. Hiki ʻole i nā mea ʻē aʻe ke hoʻomanawanui i ka gluten a i ʻole nā ​​mea hoʻohui ʻē aʻe i nā hua ma muli o ka loaʻa ʻole o ka maʻi celiac a i ʻole ka allergy palaoa. ().

ʻO ka poʻe me ka ʻole o ka gluten intolerance e hōʻike pinepine i nā ʻōuli e like me ka ʻeha o ka ʻōpū, bloating, constipation, diarrhea, eczema, headache, a māluhiluhi paha i ka wā e ʻai ana i nā hua a hiki ke loaʻa ka pōmaikaʻi mai ke kāpae ʻana iā lākou mai kā lākou papaʻai (,,,).

ʻO ka mea hope loa, i loko o kahi noi he 6 mau pule i ka poʻe me ka maʻi ʻōpū o ka maʻi (IBD), ma hope o ka ʻai ʻole o ka palaoa i hoʻomaikaʻi ʻia nā hōʻailona ma 73% o nā mea komo ().

Hiki ke hōʻemi i ka pehu

Hiki ke hāʻawi i nā hua i ka mumū, ka mea i manaʻo ʻia ke kumu o nā maʻi maʻi he nui.

Kuhi kekahi mau paipu hoʻowalewale, holoholona, ​​a me nā kānaka i kahi loulou ma waena o ka lawe ʻana i ka palaoa i kēlā me kēia lā a me nā hua i hana ʻia a me nā mumū mau (,,).

Eia naʻe, ʻaʻole ʻae nā noiʻi āpau ().

Hoʻomaopopo paha ka nele o ka ʻae ma o ke ʻano o ka palaoa i noiʻi ʻia. ʻO kahi laʻana, ʻoiai e hoʻonui ʻia nā mānoanoa i hoʻomaʻemaʻe ʻia, ʻike ʻia ka nui o nā hua i ka mumū, a i kekahi mau hihia, e hoʻoliʻiliʻi paha ia (,,,).

Eia kekahi, ʻo ka ʻoki ʻana i nā lūlū e kumu i nā poʻe e hoʻonui kūlohelohe i ka nui a i ʻole nā ​​ʻano o nā hua a me nā mea ʻai a lākou e ʻai ai - e kōkua paha ia mau mea ʻelua i ka hoʻoliʻiliʻi (,,)

Eia nō naʻe, he mea pono e hoʻomaopopo ʻia e hāʻawi paha nā kīʻaha holoʻokoʻa i nā pono anti-inflammatory o kā lākou iho. Inā ʻaʻole ʻoe e loaʻa i ka maʻi celiac, allergy i ka palaoa, a me ka hoʻomanawanui ʻole o ka gluten, ʻaʻole pono ʻoe e ʻoki loa i nā hua e kūleʻa kūleʻa ai ().

Hiki ke hoʻonui i ka pohō kaumaha

Hiki i kahi papaʻai palaoa ke hoʻoulu i ka pohō kaumaha, no ka mea ʻaʻohe maoli o nā hua i hana ʻia i loaʻa i nā calorie-waiwai, nā meaʻai momona-maikaʻi e like me ka berena keʻokeʻo, pasta keʻokeʻo, pizza, donuts, nā kuki, a me nā mea i hoʻomoʻa ʻia ʻē aʻe.

ʻO ka mea hou aku, ʻo ka ʻoki ʻana i kahi pūʻulu meaʻai holoʻokoʻa i kāu papaʻai e hoʻoliʻiliʻi i kāu loaʻa ʻana o ka calorie i kēlā me kēia lā, e hana ana i ka calorie deficit e pono ai e lilo ka kaumaha.

Eia naʻe, hōʻike akāka ʻia ka noiʻi ʻana inā hana ʻoe i kahi deficit calorie, e lilo ana ʻoe i kaupaona me ka nānā ʻole inā he hua nā huaʻai. ʻO ka ʻoiaʻiʻo, hōʻike nā hōʻike e ʻai ana i nā līkū āpau i mea e hoʻoliʻiliʻi ai i ka pohō kaumaha a hoʻonui i kāu metabolism (,,,).

No laila, ʻokiʻoki i nā hua āpau mai kāu papaʻai ʻaʻole ia he koi no ka pohō kaumaha.

Hiki e hoʻohaʻahaʻa i nā pae kō kō

Nui ka waiwai o nā līlū i nā kāpena.

No laila, hiki i nā papaʻai waiwai i nā lūlū ke kumu i nā pilikia no ka poʻe i loaʻa kahi manawa paʻakikī e pili ana i ka nui o nā carbs dietary, e like me nā mea maʻi diabetes a me metabolic syndrome.

ʻO nā hua i hoʻomaʻemaʻe ʻia, e like me nā mea i loaʻa i ka berena keʻokeʻo, pasta keʻokeʻo, a me nā meaʻai ʻē aʻe i hana ʻia, pilikia loa, no ka mea, ʻaʻohe o lākou fiber.

Alakaʻi lākou iā lākou e wikiwiki koke ʻia, ma ke ʻano he spike i nā kō kō kō ma hope koke o ka ʻai ʻana (,).

ʻ Thatlelo ʻia, hiki i nā hua momona a piha i ka fiber ke kōkua i ka pale a pale i nā kui i nā kō kō kō. No laila, ʻo ka ʻoki ʻana i nā lūlū āpau ʻaʻole wale nō ke ala e hoʻohaʻahaʻa ai i nā pae kō kō (,,).

Nā pōmaikaʻi kūpono ʻē aʻe

Hāʻawi kekahi papaʻai manu ʻole i ka palaoa i nā pono olakino ʻē aʻe:

• Hiki ke hoʻomaikaʻi i ke olakino noʻonoʻo. Loulou nā noiʻi i nā papaʻai gluten-i loko o ka hopohopo, kaumaha, maʻi maʻi, ADHD, autism, a me schizophrenia. Eia nō naʻe, ʻaʻole hiki ke ʻike i kēia manawa inā nā hua i hana i kēia mau maʻi (,).
• Hiki ke kōkua i ka hōʻeha i ka ʻeha. Hiki i nā papaʻai Gluten-ʻole ke kōkua i ka hōʻemi ʻana i ka ʻeha pelvic i nā wahine me ka endometriosis, kahi maʻi e hoʻoulu ai i ka ʻili i loko o ka kōpū e ulu ma waho o ia (,).
• Hiki ke hōʻemi i nā ʻōuli o fibromyalgia. Hiki i kahi papaʻai gluten-ʻole ke kōkua i ka hōʻemi ʻana i ka ʻeha ākea i ʻike ʻia e nā poʻe me fibromyalgia ().

Me ka hoʻohiki ʻana i nā hopena mua, pono nā noiʻi hou e hōʻoia i kēia mau hopena.

He mea kūpono nō hoʻi ia e nānā i ka hapa nui o kēia mau noiʻi i nānā wale i ka hopena o nā hua ʻai gluten. ʻAʻohe mea e hōʻike ai he mea pono e kāpae i nā hua āpau mai kāu papaʻai e loaʻa ai kēia mau pono.

Hiki i kahi papaʻaiʻai palaoa ke hōʻemi i ka mumū, kōkua i ka pohō kaumaha, a hoʻomaikaʻi i ka digestion a me nā pae kō kō. Hoʻolako paha ia i ke olakino noʻonoʻo a hōʻemi i ka ʻeha i ka poʻe me fibromyalgia a i ʻole endometriosis, ʻoiai e pono ana ka noiʻi hou aku.

Nā hopena hiki ʻole

Hiki ke hele pū mai kahi papaʻai manu ʻole me nā downsides.

Hiki ke hoʻonui i kāu makaʻu o ka paʻa paʻa

ʻAiʻai nele i nā hua, ʻoiai nā hua nui piha i ka fiber, hiki ke kaupalena i kāu lawe ʻana i ka fiber.

ʻO nā hua hua ʻole i mālama ʻole ʻia kahi kumu maikaʻi o ka fiber insoluble. Hoʻohui kēia ʻano fiber i ka nui i kāu pahu, kōkua i ka neʻe ʻana o ka meaʻai i loko o kou ʻōpū me ka maʻalahi a hoʻemi i kou maka o ka paʻa paʻa ().

Inā ʻoe e ukali nei i ka papaʻai palaoa ʻole, e hoʻāʻo e hoʻonui i kāu lawe ʻana i nā meaʻai momona e like me nā huaʻai, nā lau, nā legume, nā nati, a me nā ʻanoʻano e hoʻohaʻahaʻa ai i kēia makaʻu ().

Hiki ke kaupalena i ka lawe ʻana o ka nutrient

ʻO nā hua āpau kahi kumu maikaʻi o nā meaola, ʻo ia hoʻi ka pulupulu, nā wikamina B, ka hao, ka magnesium, ka phosphore, ka manganese, a me ka selenium (,,).

Ma ka ʻaoʻao ʻē aʻe, nā hua pala i hana ʻia, nona ka ʻāʻī a me ka ʻōpala i lawe ʻia, nele i ka hapa nui o kā lākou fiber, nā wikamina, nā minelala, a me nā mea kanu pono ʻē aʻe ().

Hōʻike nā noiʻi e pili ana i ka pono me ka ʻai ʻole i ka palaoa hiki ke hoʻonui i kou makaʻu i nā hemahema o ka momona, keu hoʻi i nā huaʻai B, ka hao, a me nā mineral miner ().

Hiki paha iā ʻoe ke pale i kēia i kahi kekelē e ka hoʻonui ʻana i kāu lawe ʻana i nā pseudocereals e like me ka quinoa, ka amaranth, a me ka buckwheat, no ka mea, loaʻa i kēia mau mea ka nui o nā huaora like e like me nā hua piha (,,).

Eia hou, ʻo ka hoʻonui ʻana i kāu lawe ʻana i nā meaʻai ʻē aʻe, e like me nā huaʻai, nā lauʻai, nā nati, nā ʻanoʻano, nā mea kanu, nā ʻiʻo, nā iʻa, a me nā hua manu, hiki ke kōkua i ka hoʻopiha ʻana i nā meaola i hāʻawi ʻole ʻia e nā hua kanu

Hiki paha ke kaohi ʻia

ʻOiai ke kākoʻo nei ka noiʻi i nā pono o ke kāpae ʻana i nā kikoʻī kikoʻī mai kahi papaʻai a kekahi poʻe, ua nele nā ​​hōʻike e pili ana i nā pono o ke kāpae ʻana i nā allgrains mai ka papaʻai a kēlā me kēia kanaka.

Hoʻohui, ʻo ka hapa nui o nā pōmaikaʻi e pili ana i ka papaʻai palaoa ʻole hiki ke hoʻokō ʻia i nā ala e koi ʻole ai i ka ʻoki ʻana i kahi hui meaʻai āpau.

Eia kekahi, ʻo ka hoʻokaʻawale ʻana i nā huaʻai a pau mai kāu papaʻai hiki ke hōʻemi i nā ʻano like ʻole a hoʻolilo i kāu papaʻai i ka palena palena ʻole, ʻo ia mau mea ʻelua e hoʻolilo i kēia ala o ka ʻai ʻana i mea ʻole paʻa i ka wā lōʻihi.

ʻO ka mea hou aku, nā kīʻaha demona pono ʻole ma lalo o ka huna ʻana o ke olakino e hoʻokau paha i ka hoʻopaʻa paʻa ʻana i ka ʻai olakino, ka mea maʻa mau i ka poʻe me nā ʻano ʻai i hoʻohālikelike ʻia i ka orthorexic ().

Hiki i nā papaʻai kīnā ʻole ke kaupalena i ka lawe ʻana o ka nutrient, hoʻonui i kou maka o ka paʻa ʻana, a paʻakikī e hoʻomau i ka wā lōʻihi. ʻO nā hua daimonio pono ʻole no nā kumu olakino i manaʻo ʻia e hoʻolaha paha i nā ʻano ʻai orthorexic.

Nā meaʻai e ʻai ai

Hiki ke hoʻohui ʻia nā papa ʻaina e hiki mai ana ma ka papaʻai palaoa ʻole:

• Nā huaʻai. ʻAe ʻia nā ʻano huaʻai āpau, he mea hou, hoʻomaloʻo, a paʻa ʻia paha.
• Nā mea kanu. Hiki ke ʻai maka ʻia kēia mau mea, kuke ʻia, a hoʻopili ʻia i loko o nā salakeke a i nā sopa. ʻO nā mea kanu Starchy e like me ka uala, ka palaʻai, a me ka palaoa hou he maikaʻi, he waiwai-ʻāpana kōpona i nā hua.
• Nā huahana holoholona momona o ka protein. Hoʻopili kēia mahele i kaʻiʻo, iʻa, iʻa iʻa, nā hua manu, a me nā huahana waiū e like me ka waiū, ka tī, a me ka yogurt.
• Meaʻai mea kanu waiwai-protein. ʻO nā legume, tofu, tempeh, edamame, natto, soymilk, soy yogurt, a me nā ʻaka hoʻomākeʻaka me ka ʻole o nā mea kanu ma ka palaoa hiki ke ʻoliʻoli ma ka papaʻai palaoa ʻole.
• Nā Pseudocereals. Hoʻopili kēia i ka quinoa, ka palaoa, a me ka amaranth.
• Nā hua a me nā hua. Hoʻopili kēia i nā ʻano hua nut a me nā ʻanoʻano, a me nā pāka a me nā palaoa i hana ʻia na lākou mai.
• Nā palaoa a me nā mea ʻai i hana ʻole ʻia na lākou. ʻAe ʻia ka ʻalemona, flaxseed, chickpea, soy, lentil ʻulaʻula, a me ka palaoa niu, a me nā noodles, berena, a me nā mea i hoʻomoʻa ʻia ʻē aʻe.
• Nā momona. Hoʻopili kēia me ka aila ʻoliva, ka bata, ka aila niu, a me ka aila avocado.

Hiki iā ʻoe ke koho e hoʻopili i nā wai marinades a me nā salakeke e like me nā momona i hoʻohui ʻia, a me nā meaʻono, e like me ke kō, syrup maple, a me ka meli. Eia nō naʻe, paipai ʻia ʻoe e kia ma luna o nā meaʻai āpau, hana liʻiliʻi ʻia.

ʻAi ka papaʻai palaoa ʻole i ka hapa nui o nā meaʻai, ke nele lākou i nā hua. Hoʻopili kēia i nā huaʻai, nā lauʻai, nā legume, kaʻiʻo, nā iʻa, nā iʻa iʻa, nā hua manu, ka waiū, nā pseudocereals, nā nati, nā ʻanoʻano, a me nā palaoa ʻole i hoʻokumu ʻia i ka palaoa.

Nā meaʻai e hōʻalo ai

Hoʻokaʻawale nā ​​papaʻai manu ʻole i ka papaʻai ma lalo:

• ʻO nā huahana i hoʻomoʻa ʻia: nā berena i hoʻokumu ʻia i ka palaoa, ʻeke, tortillas, tacos, pizza, a pēlā aku.
• ʻO ka hapanui o nā pā nā donat, nā kuki, nā croissant, nā muffins, a pēlā aku.
• Ka hapanui o nā noodles: pasta, noodles laiki, nood ramen, noodles udon, a pēlā aku.
• Nā huaʻai kakahiaka: muesli, ʻoatmeal, holika o ka palaoa, a pēlā aku.
• Nā palaoa-ma muli o ka palaoa: ka palaoa a pau, ka palaoa graham, ka palaoa kulina, a me ka palaoa laiki, a me nā meaʻai āpau i hana ʻia mai iā lākou
• Nui nā meaʻai māmā: popcorn, crackers, muesli bar, rice crackers, a pēlā aku.
• Nā kīʻaha ʻaoʻao i hana ʻia me ka palaoa: raiki, orzo, millet, couscous, polenta, etc.
• Hoʻololi kaʻiʻo i hoʻokumu ʻia i ka palaoa: seitan, etc.
• ʻO nā waiū ʻē aʻe i hoʻokumu ʻia me ka palaoa: ka waiū ʻoka, ka waiū laiki, a pēlā aku.

Makemake paha ʻoe e hōʻalo i nā mea inu ʻona i hoʻokumu ʻia i ka palaoa, e like me ka pia, gin, whiskey, sake, a me Scotch, a me nā meaʻai e loaʻa ana nā mea kanu i loaʻa i ka palaoa e like me ka syrup syrup a me ka syrup kānana fructose kiʻekiʻe.

Hoʻokaʻawale kahi papaʻaiʻai palaoa ʻole i nā meaʻai i loaʻa ka palaoa. Hiki iā ia ke kau palena i ka lawe ʻana o nā mea inu ʻona i loaʻa mai nā hua a i ʻole nā ​​meaʻai i loaʻa nā mea i loaʻa i ka palaoa.

Papa kuhikuhi laʻana

Eia kahi papa kuhikuhi 3 lā maʻamau e kūpono i ka papaʻai palaoa ʻole.

Lā 1

• ʻAina kakahiaka: ʻO ka hua moa a me ka tofu paha me ka nui o nā mea kanu a me nā brown brown
• ʻAina awakea: Kāpala ʻia ka saladi me kāu koho ʻana i nā mea ʻai, kuke i ka amaranth, ka tofu i puhi ʻia, a i ʻole ka salemona, a me ka ʻaina raspberry vinaigrette
• ʻAina ahiahi: ka niu lime niu me ka ʻōpae a i ʻole tempe i hoʻomo ʻia ʻia ma kahi moena laiki

Lā 2

• ʻAina kakahiaka: ʻono i hana ʻia me ka waiū (a i ʻole nā ​​meakanu, ʻaʻohe palaoa ʻē aʻe), ka mango paʻahau, nā hua flax, ka milo, a me kahi ʻāpana koho o ka pauka protein.
• ʻAina awakea: ʻumeke puʻuwai, kāloti, a me ka ʻopa bipi keʻokeʻo i hoʻomoʻi ʻia me nā hua cashew pūlehu ʻia
• ʻAina ahiahi: ʻuala i hoʻomoʻa ʻia i ka umu, hoʻomoʻi ʻia me ka chili, ke kulina hou, ka lettuce kuʻi ʻia, ka guacamole, a me ka salsa.

Lā 3

• ʻAina kakahiaka: quiches ʻaina kakahiaka liʻiliʻi me ka milo
• ʻAina awakea: ʻiʻo bun-emi a i ʻole burger veggie, kāpī ʻia me nā pepa i kālua ʻia, hummus, avocado, a me kahi ʻaoʻao o ka salakeke palaoa buckwheat
• ʻAina ahiahi: hoʻopili ʻia me nā nood zucchini spiralized me kahi ʻiʻo a i ʻole ka tofu Bolognese sauce, nā hua paina i pūlehu ʻia, a me Parmesan a me ka hū hānai.

Hiki i kahi papaʻai pono ʻole ke kaulike ke komo i nā huaʻai, nā mea kanu, nā nati, nā ʻanoʻano, a me nā legume, a me kekahi ʻiʻo, nā iʻa, nā iʻa iʻa, nā hua, a me ka waiū.

Mea ʻai māmā māmā ʻole

Eia kekahi mau manaʻo māmā a me ka momona pono ʻole e hoʻomaʻamaʻa iā ʻoe ma waena o nā meaʻai:

• nā hua hou me ka yogurt
• huikau huikau
• pudia chia
• nā māwae olonā me ka tapenade ʻoliva
• paheʻe
• nut hua ʻole hua palaoa a me nā lāʻau kī
• ʻāpana kale
• hummus a me nā mea kanu
• mea ʻai māmā limu
• muffins palaoa-ʻalemona
• ʻāpala ʻōpala
• hoʻowai hua nīpī nut
• homemade yogurt popsicles
• niu, lā, a me nā pōpō nut

Nui a hewahewa nā ala e hoʻopili ai i nā meaʻai māmā ma ka papaʻai palaoa ʻole. Hiki ke hoʻohana ʻia nā hoʻohuihui ma luna e kōkua i ke kai ma waena o nā meaʻai.

Ke laina lalo

ʻOiai ka palena ʻana i kekahi mau mānoanoa e pōmaikaʻi ai i kekahi mau kūlana olakino, ʻaʻole pono ka ʻoki ʻana i nā kīʻaha āpau i ka hapa nui o ka poʻe a hiki ke hōʻeha i kou olakino.

Hoʻohui, ʻo nā pono i manaʻo ʻia o ka papaʻai palaoa ʻole hiki ke hoʻokō pinepine ʻia i nā ala e koi ʻole ai e hōʻoki i kahi hui meaʻai āpau mai kāu papaʻai.

No laila, he mea pono e noʻonoʻo inā hāʻawi kēia papaʻai iā ʻoe i nā mea ʻoi aku ma mua o ka maikaʻi ma mua o ka hoʻāʻo ʻana.