11 Kumu no ke aha e kōkua ai nā meaʻai maoli iā ʻoe e lilo i ka kaumaha

Anter

• He aha nā meaʻai maoli?
• 1. Nutritious nā meaʻai maoli
• 2. Hoʻopili lākou me ka Protein
• 3. ʻAʻohe ʻai maoli o nā meaʻai maoli i nā meaʻai maoli
• 4. ʻOi aku lākou i ke kiʻekiʻe ma ka Fiber Soluble
• 5. Loaʻa i nā meaʻai maoli nā Polyphenols
• 6. ʻAʻohe mea ʻai maoli i nā meaʻai maoli
• 7. E kōkua lākou iā ʻoe e ʻai me ka lohi
• 8. Na nā meaʻai maoli e hoʻoemi i ke kuko
• 9. Hiki iā ʻoe ke ʻai i nā meaʻai hou aʻe a lilo i ka paona
• 10. E hōʻemi lākou i kāu hoʻohana ʻana i nā meaʻai i hana ʻia me ke kiʻekiʻe
• 11. E kōkua nā meaʻai maoli iā ʻoe e hoʻololi i kahi ola
• Ka Laina Lalo

ʻAʻole ia he mea kūpono ʻole ka piʻi wikiwiki ʻana o ka momona ma kahi o ka manawa like i loaʻa nui nā meaʻai i hana ʻia.

ʻOiai he maʻalahi nā meaʻai i hana nui ʻia, piha lākou me nā calorie, haʻahaʻa i nā meaʻai a hoʻonui i kou makaʻi i nā maʻi he nui.

I kekahi ʻaoʻao, olakino loa nā meaʻai maoli a hiki ke kōkua iā ʻoe e lilo i ka paona.

He aha nā meaʻai maoli?

ʻO nā meaʻai maoli nā meaʻai kū hoʻokahi-waiwai i waiwai i nā wikamina a me nā minelala, nele i nā mea hoʻohui kemika a ʻaihue ʻia ʻole ka hapanui.

Eia kekahi mau laʻana:

• Mele
• Maiʻa
• Nā hua Chia
• Broccoli
• ʻO Kale
• Berry
• ʻO Tomato
• ʻUala kahiki
• Laiki palaunu
• Salemona
• Huamoa holoʻokoʻa
• ʻIʻo hana ʻole ʻia

Nui nā meaʻai maoli i kēlā me kēia hui meaʻai, no laila aia kahi lālani nui hiki iā ʻoe ke hoʻohui i kāu papaʻai.

Eia nā kumu he 11 i hiki ai i nā meaʻai maoli ke kōkua iā ʻoe e lilo i ka paona.

1. Nutritious nā meaʻai maoli

ʻO nā mea kanu holoʻokoʻa, ʻaihue ʻole ʻia a me nā meaʻai holoholona i piha me nā huaora a me nā minelala e maikaʻi loa no kou olakino.

ʻO ka mea ʻē aʻe, haʻahaʻa nā meaʻai i hana ʻia i nā micronutrients a hiki ke hoʻonui i kou makaʻi i nā pilikia olakino (,).

Hiki i nā meaʻai i hoʻoponopono ʻia ke hoʻolohi i ka pohō kaumaha ma nā ʻano like ʻole.

ʻO kahi laʻana, ʻo kahi papaʻai o nā meaʻai i hana ʻia ʻaʻole hoʻolako i ka hao nui e hiki ke hoʻopili i kou hiki ke hoʻoikaika kino, ʻoiai koi ʻia ka hao e hoʻoneʻe i ka oxygen a puni kou kino. E palena kēia i kou hiki ke puhi i nā calorie ma o ka hoʻoikaika kino ().

ʻO kahi papaʻai haʻahaʻa i nā mea momona e pale aku paha iā ʻoe mai ka lilo ʻana o ka paona ma ka hoʻohaʻahaʻa ʻana iā ʻoe ma hope o ka ʻai ʻana.

Hoʻohālikelike kahi noiʻi i ka poʻe 786 i ka manaʻo o ka piha o ka poʻe i ka wā o lākou i ka papaʻai micronutrient haʻahaʻa me ka papaʻai micronutrient kiʻekiʻe.

Ma kahi o 80% o ka poʻe i komo i ʻike i ka māʻona ma hope o ka pāʻina ʻana ma ka papaʻai micronutrient kiʻekiʻe, ʻoiai lākou e ʻai nei i nā calorie liʻiliʻi ma mua o ka papa haʻahaʻa micronutrient ()

Ke hoʻāʻo nei ʻoe e hoʻonui i kāu lawe ʻana i ka momona, ʻo ka ʻai ʻana i nā meaʻai maoli ke ala e hele ai. Loaʻa i loko o lākou nā ʻano huaora paʻakikī e loaʻa i loko o kahi waihona hoʻokahi, e like me nā mea kanu o nā mea kanu, nā wikamina a me nā minelala.

Nutrients i loko o nā meaʻai āpau pū kekahi e hana pū ʻoi aku ka maikaʻi a ʻoi aku ke ola i ka digestion ma mua o nā mea hoʻopili ().

Hiki i kahi papaʻai waiwai i nā mea momona ke kōkua me ka lilo o ka momona ma o ka hoʻomaikaʻi ʻana i nā hemahema o ka meaʻai a me ka hōʻemi ʻana i ka pōloli.

2. Hoʻopili lākou me ka Protein

ʻO ka protein ka mea waiwai nui no ka pohō momona.

Kōkua ia i ka hoʻonui ʻana i kāu metabolism, hoʻoliʻiliʻi i ka pōloli a hoʻopili i ka hana o nā hormoni e kōkua i ka mālama ʻana i ke kaupaona (,,).

ʻO kāu koho ʻana i ka meaʻai no ka protein he mea nui ia e like me ka nui āu e ʻai ai. ʻO nā meaʻai maoli kahi kumu maikaʻi o ka protein no ka mea ʻaʻole i hana nui ʻia.

Hiki i ka hana ʻana i ka meaʻai ke hana i mau mea ʻakika amino i ʻoi aku ka paʻakikī e ʻānai a liʻiliʻi hoʻi i ke kino. Hoʻopili kēia i ka lysine, tryptophan, methionine a me cysteine.

ʻO kēia no ka maʻalahi o ka protein me nā sugars a me nā momona i pili i ka hana ʻana e hana i kahi hui paʻakikī (9).

ʻOi aku ke kiʻekiʻe o nā kumu protein i ka protein a haʻahaʻa i nā calorie, kahi e hoʻomaikaʻi ai iā lākou no ka lilo o ka momona.

ʻO kahi laʻana, 3.5 auneke (100 gram) o ka puaʻa, kahi koho meaʻai maoli, he 21 mau kolamu o ka protein a me 145 mau calorie (10).

I kēia manawa, ʻo ka nui like o ka puaʻa, kahi meaʻai i hana ʻia, he 12 gram o ka protein a me 458 calories (11).

ʻO nā kumuwaiwai maoli o ka protein e hoʻopili i nā ʻoki o kaʻiʻo, nā hua, nā legume a me nā hua hua. Hiki iā ʻoe ke loaʻa kahi papa inoa maikaʻi loa o nā meaʻai protein kiʻekiʻe i kēia ʻatikala.

ʻO ka protein ka mea waiwai nui no ka pohō momona. ʻO nā meaʻai maoli nā kumuwaiwai ʻoi aku ka maikaʻi o ka protein ma muli o ka hana liʻiliʻi ʻia a ʻoi aku ka nui o ka protein a me ka momona.

3. ʻAʻohe ʻai maoli o nā meaʻai maoli i nā meaʻai maoli

ʻAʻole kūlike nā sugars kūlohelohe i loaʻa i nā hua a me nā lauʻai me nā kō.

Loaʻa nā hua a me nā mea kanu i nā sugars maoli, akā hāʻawi pū kekahi i nā meaola e like me ka fiber, nā wikamina a me ka wai, e pono ai ma ke ʻāpana o ka papaʻai kaulike.

ʻO nā kō i hoʻoheheʻe ʻia, ma ka ʻaoʻao ʻē, hoʻohui pinepine ʻia i nā meaʻai i hoʻoponopono ʻia. ʻO nā ʻano ʻelua mau maʻamau o nā kō i hoʻohui ʻia ʻo ka syrup kānina-fructose kiʻekiʻe a me ke kō kō.

ʻOi aku ka kiʻekiʻe o nā meaʻai i nā kō i hoʻomaʻemaʻe ʻia i nā calorie a hāʻawi i ka liʻiliʻi o nā pono olakino. ʻO nā kalima, nā keke, nā kuki a me nā kanakē kekahi mau mea lawehala wale nō.

Pili ka ʻai ʻana i kēia mau meaʻai me ka momona, no laila inā ʻo ka hōʻemi kaumaha kāu pahuhopu, ʻoi aku ka maikaʻi e kaohi iā lākou (,).

Hana iki ka sugars i hoʻomaʻemaʻe ʻia e māʻona ai ʻoe. Hōʻike nā noiʻi e hiki i kahi kiʻekiʻe o ke kō i hoʻomaʻemaʻe ʻia ke hoʻonui i ka hana o ka wī wīwī hormonone polū a hōʻemi i ka hiki o ka lolo e hōʻoluʻolu iā ʻoe (,).

No ka mea ʻaʻole i loko o nā meaʻai maoli nā suga i hoʻoheheʻe ʻia, ʻoi aku kahi koho i ʻoi aku ka maikaʻi no ka hoʻēmi kino.

ʻAʻohe i loko o nā meaʻai maoli ke kō a hoʻohui ʻia nā meaʻai ʻē aʻe i maikaʻi loa i kou olakino. ʻO nā meaʻai i kiʻekiʻe i ke kō i ʻoi aku ka kiʻekiʻe ma mua o nā calories, ʻaʻole like me ka hoʻopiha a hoʻonui i kou makaʻi o ka momona.

4. ʻOi aku lākou i ke kiʻekiʻe ma ka Fiber Soluble

Hāʻawi ka fiber soluble i nā pono olakino he nui, a ʻo kekahi o lākou ke kōkua nei i ka pohō kaumaha.

Hoʻohui ʻia me ka wai i loko o ka ʻōpū e hana i kahi gel mānoanoa, a hoʻemi paha i kou makemake ma ka hoʻolohi ʻana i ka neʻe ʻana o ka meaʻai ma o ka ʻōpū.

ʻO kahi ala ʻē aʻe e hiki ai ke hoʻoliʻiliʻi i ka makemake ma o ka hoʻopili ʻana i ka hana o nā hormones e pili ana i ka mālama ʻana i ka pōloli.

Ua ʻike nā noiʻi e hoʻoliʻiliʻi ka fiber soluble i ka hana ʻana o nā homone e pololi ai ʻoe (,).

ʻO ka mea hou aʻe, hoʻonui paha ia i ka hana ʻana o nā homoni e mālama iā ʻoe i ka piha, e like me cholecystokinin, peptide-1 like a me glucagon a me YY (,).

Loaʻa i nā meaʻai maoli ka nui o ka fiber soluble ma mua o nā meaʻai i hoʻoponopono ʻia. ʻO nā kumuwaiwai nui o ka fiber hiki ke hoʻoheheʻe ʻia me nā pi, flaxseeds, ʻuala a me nā ʻalani.

ʻO ke kūpono, e manaʻo e ʻai i ka nui o ka fiber i kēlā me kēia lā mai nā meaʻai āpau no ka mea hāʻawi lākou i nā meaola ʻē aʻe. Eia nō naʻe, hiki i ka poʻe e ʻaʻa nei e ʻai i ka fiber a loaʻa paha kahi kōkua kūpono.

Hiki i ke fiber soluble ke kōkua iā ʻoe e lilo i ka paona ma ka hōʻemi ʻana i kou makemake. ʻO nā kumuwaiwai maoli maoli o ka fiber hiki ke hoʻoheheʻe ʻia me nā ʻuala, nā pīni, nā hua a me nā mea kanu.

5. Loaʻa i nā meaʻai maoli nā Polyphenols

Loaʻa nā meaʻai i nā mea kanu i nā polyphenols, i loaʻa nā waiwai antioxidant e kōkua e pale aku i nā maʻi a kōkua paha iā ʻoe e lilo i ka paona (,).

Hiki ke hoʻokaʻawale ʻia nā Polyphenols i mau ʻāpana he nui, e like me nā lignans, stilbenoids a me flavonoids.

Hoʻokahi flavonoid kikoʻī e hoʻopili ʻia me ka pohō kaumaha ʻo epigallocatechin gallate (EGCG). ʻIke ʻia i ke kī ʻōmaʻomaʻo a hāʻawi i nā pono he nui i manaʻo ʻia.

ʻO kahi laʻana, hiki i ka EGCG ke kōkua i ka hoʻolōʻihi ʻana i nā hopena o nā hormoni e pili ana i ka puhi ʻana i ka momona, e like me ka norepinephrine, ma ke kāohi ʻana i kā lākou haki ().

Hōʻike nā noiʻi he nui i ka inu ʻana i ka tī ʻōmaʻomaʻo e kōkua iā ʻoe e kuni i nā mea ʻai hou aku. ʻO ka hapa nui o ka poʻe i kēia mau aʻo ʻana e kuni i ka 3-4% ʻoi aku ka nui o nā calorie i kēlā me kēia lā, no laila ke kanaka maʻamau i puhi i ka 2000 calories i kēlā me kēia lā hiki ke puhi iā 60-80 keu nāu (,,)

ʻO nā meaʻai maoli kahi kumu nui o nā polyphenols, nā mole mole mea kanu me nā waiwai antioxidant. Hiki i kekahi mau polyphenols ke kōkua me ka lilo o ka momona, e like me ka epigallocatechin gallate i ke kī ʻōmaʻomaʻo.

6. ʻAʻohe mea ʻai maoli i nā meaʻai maoli

Inā aia kekahi mea a ka ʻepekema meaʻai e ʻae ai, ʻo ia ka maikaʻi ʻole o nā momona trans hana kino no kou olakino a me kou pūhaka.

Hana ʻia kēia mau momona e ka paila ʻana i nā mole o hydrogen i loko o nā aila mea kanu, hoʻololi iā lākou mai ka wai a paʻa.

Ua hoʻolālā ʻia kēia lapaʻau e hoʻonui i ka ola o nā meaʻai i hana ʻia, e like me nā kuki, nā pōpō a me nā donut (26).

Ua ʻike nā noiʻi he nui kaʻai pinepine ʻana i nā momona trans hanaʻino i kou olakino a me kou pūhaka (26,,).

ʻO kahi laʻana, ua ʻike ʻia kahi noiʻi i hoʻomāhuahua ʻia e ko lākou momona ka 7.2%, ma ka awelika, hoʻohālikelike ʻia i nā mōneka i ʻai i ka papaʻai momona i nā momona momona, e like me nā mea i loaʻa i ka aila ʻoliva.

ʻO ka mea e hoʻoleʻaleʻa ai, ʻo nā momona āpau i loaʻa i nā mōneka i hele pololei i ko lākou ʻōpū, kahi e hoʻonui ai i ka maʻi o ka puʻuwai, ʻano diabetes he 2 a me nā ʻano olakino ʻē aʻe

ʻO ka mea pōmaikaʻi, ʻaʻole i loko o nā meaʻai maoli nā momona trans transaksyon.

ʻO kekahi o nā kumuwaiwai e like me ka pipi, ka moa a me nā hipa keiki i loko o nā momona trans kūlohelohe. Ua ʻike ʻia nā noiʻi he nui, ʻaʻole like me nā momona trans transposable, ʻaʻohe mea makaʻu nā trans trans kūlohelohe (,).

Hoʻonui ka momona trans artific i ka waiwai momona a hoʻonui i ka makaʻu o nā maʻi ʻino he nui. ʻAʻohe i loko o nā meaʻai maoli nā momona trans transaksyon.

7. E kōkua lākou iā ʻoe e ʻai me ka lohi

ʻO ka lawe ʻana i ka manawa a me ka ʻai lohi ana, he ʻāpana o ka hōʻemi ʻōlelo aʻo i nānā pinepine ʻole ʻia.

Eia nō naʻe, hāʻawi ka ʻai lohi i kou lolo i ka manawa hou e hoʻoponopono ai i kāu lawe ʻana i ka meaʻai a ʻike ke piha ().

Hiki i nā meaʻai maoli ke kōkua i ka hoʻolohi i kāu ʻai ʻana no ka mea he ʻoi aku ka paʻa, ʻoi aku ka fibrous ʻano e pono ai ke nau hou ʻia. Hiki i kēia hana maʻalahi ke kōkua iā ʻoe e lilo i ka paona ma ka hana ʻana iā ʻoe e piha me ka liʻiliʻi o ka meaʻai.

ʻO kahi laʻana, kahi noiʻi i loko o 30 mau kāne i loaʻa i nā mea nau i kēlā me kēia nahu 40 mau manawa i ʻai ma kahi o 12% ka liʻiliʻi o ka meaʻai ma mua o nā mea nau i nā manawa he 15.

Ua hōʻike pū ʻia ka noiʻi ua komo nā mea nāna i nau i kēlā me kēia nahu 40 mau manawa i ka liʻiliʻi o ka wī wīwī ghrelin i loko o kā lākou koko ma hope o ka pāʻina ʻana, a ʻoi aku ka nui o nā homone piha i ka glucagon-like peptide-1 a me cholecystokinin ().

Hiki i nā meaʻai maoli ke kōkua iā ʻoe e ʻai lohi ma ka hana ʻana iā ʻoe nāʻu hou. Hoʻoemi paha kēia i kou makemake a haʻalele iā ʻoe me ka liʻiliʻi o ka meaʻai.

8. Na nā meaʻai maoli e hoʻoemi i ke kuko

ʻO ka pahuhopu nui loa me ka pohō kaumaha ʻaʻole pinepine ka papaʻai, akā e pale aku i ka ʻiʻini i nā meaʻai kō.

He paʻakikī kēia, ʻoiai inā ʻo ʻoe kekahi e ʻai nui i nā mea momona.

Hiki i nā hua e like me nā hua a me nā hua pōhaku ke hāʻawi i kahi mea ʻono olakino olakino, ke kōkua ʻana e māʻona i nā kuko momona ke hoʻomaka ʻoe e hōʻemi i kāu kō kō.

He mea maikaʻi nō hoʻi ke ʻike i kāu mau makemake ʻono ʻaʻole mau loa a hiki ke loli ke hoʻololi ʻoe i kāu papaʻai. ʻO ka ʻai ʻana i nā meaʻai maoli aʻe ke kōkua i kāu mau ʻono hoʻoliʻiliʻi a hoʻoliʻiliʻi paha kou mau kō i ka manawa, a i ʻole nalo (, 34).

Hāʻawi nā meaʻai maoli i kahi mea ʻono olakino olakino. ʻO ka ʻai ʻana i nā meaʻai maoli aʻe ke kōkua i kāu mau ʻono hoʻoliʻiliʻi, hoʻoliʻiliʻi i ka makemake i ka manawa.

9. Hiki iā ʻoe ke ʻai i nā meaʻai hou aʻe a lilo i ka paona

ʻO kahi pōmaikaʻi nui o nā meaʻai maoli ka hoʻopihapiha ʻana o lākou i ka pā o ka pā ma mua o nā meaʻai i hana ʻia, ʻoiai e hāʻawi ana i nā calori liʻiliʻi.

ʻO kēia no ka mea he nui nā meaʻai maoli i loko o kahi ʻāpana maikaʻi o ka lewa a me ka wai, ʻaʻohe calorie (,).

ʻO kahi laʻana, 226 gram (hapalua paona) o kaʻuala kuke i loaʻa ma kahi o 45 mau calorie a e lawe i kahi ʻāpana ʻoi aku o kāu pā ma mua o kahi ʻāpana berena me 66 mau calorie (37, 38).

Hiki i nā meaʻai me ka liʻiliʻi o nā calorie a me ka nui o ka leo ke hoʻopiha iā ʻoe ma mua o nā meaʻai me ka nui o nā calorie a me ka liʻiliʻi o ka nui. Hoʻolahalaha lākou i ka ʻōpū, a hōʻailona ka poʻe ʻōpū o ka ʻōpū i ka lolo e hoʻōki i ka ʻai ʻana.

Pane ka lolo ma o ka hana ʻana i nā hormoni e hōʻemi i kou makemake a hoʻonui i kou mau manaʻo piha (,).

ʻO nā koho meaʻai nui i kiʻekiʻe i ka nui akā haʻahaʻa i nā calorie e komo ana me ka paukena, kukama, hua a me nā popcorn air-pop.

ʻOi aku ka nui o nā calories i ka meaʻai maoli ma mua o nā meaʻai i hana ʻia. ʻO nā meaʻai nui i kiʻekiʻe i ka nui e pili ana i ka paukena, kukama, hua a me nā popcorn air-popped.

10. E hōʻemi lākou i kāu hoʻohana ʻana i nā meaʻai i hana ʻia me ke kiʻekiʻe

He pilikia olakino nui ʻo Obesity ma ka honua holoʻokoʻa, me ʻoi aku ma mua o 1.9 biliona mau kānaka ma luna o ka makahiki 18 i hoʻokaʻawale ʻia ma ke ʻano he overweight a obesity paha ().

ʻO ka mea e mahalo ai, ua piʻi ka piʻi wikiwiki o ka momona ma kahi o ka manawa like i loaʻa ākea nā meaʻai i hana nui ʻia.

Hiki ke ʻike ʻia kahi laʻana o kēia mau loli i hoʻokahi noiʻi i nānā i nā loli i ka hoʻohana ʻia ʻana o ka meaʻai me ka momona ma Sweden ma waena o 1960 a me 2010.

Ua loaʻa kahi noiʻi 142% e hoʻonui ai i ka ʻai o nā meaʻai i hana nui ʻia, kahi 315% e hoʻonui ai i ka ʻai soda a me 367% e hoʻonui ana i ka ʻai o nā meaʻai māmā i hana nui ʻia, e like me nā ʻāpana a me nā momona.

I ka manawa like, ʻoi aku ka nui o ka momona ma mua o ka pāpālua, mai 5% i 1980 a i 11% ma 2010 ().

ʻO kaʻai ʻana i nā meaʻai maoli maoli e hōʻemi ai i ka lawe ʻana o nā meaʻai i hana ʻia e hāʻawi ʻia i kekahi mau mea momona, piha i nā calories hakahaka a hoʻonui i ka makaʻu o nā maʻi e pili ana i ke olakino ().

ʻO ka ʻai ʻana i nā meaʻai maoli maoli ke hoʻemi i ka lawe ʻana o nā meaʻai i hoʻoponopono ʻia, e hoʻemi ana i kou makaʻi o ka momona.

11. E kōkua nā meaʻai maoli iā ʻoe e hoʻololi i kahi ola

Ma hope o ka hāʻule ʻana o ka papaʻai e kōkua paha iā ʻoe e lilo koke ke kaupaona, akā ʻo ka waiho ʻana ka pilikia nui loa.

ʻO ka hapa nui o nā papaʻai hāʻule e kōkua iā ʻoe e hōʻea i kāu pahuhopu ma ka kaohi ʻana i nā pūʻulu meaʻai a i ʻole ka hoʻēmi nui ʻana i nā calori.

Minamina, inā kā lākou kaila o ka ʻai ʻana he mea hiki ʻole iā ʻoe ke mālama i ka wā lōʻihi, a laila hiki ke paʻakikī i ka mālama ʻana i ke kaumaha.

ʻO ia kahi e ʻai ai ka papaʻai i nā meaʻai maoli i hiki ke kōkua iā ʻoe e lilo i ka paona a mālama i kēlā mau pono lōʻihi. Hoʻololi ia i kou nānā ʻana i ka hana ʻana i nā koho meaʻai e ʻoi aku ka maikaʻi no kou waistline a me kou olakino.

ʻOiai paha ke ʻano o kēia ʻano ʻai ʻoi aku ka lōʻihi o ke kaupaona ʻana, e mālama paha ʻoe i kāu mea e lilo ai no ka mea ua hoʻololi ʻoe i kahi nohona.

Ke hoʻololi nei i kou nānā ʻana i ka ʻai ʻana i nā meaʻai maoli, ma mua o ka ukali ʻana i ka papaʻai, e kōkua paha iā ʻoe e lilo i ke kaupaona a mālama iā ia i ka wā lōʻihi.

Ka Laina Lalo

ʻO kahi papaʻai momona i nā meaʻai maoli he maikaʻi loa ia no kou olakino a hiki ke kōkua iā ʻoe e lilo i ka paona.

ʻOi aku ka momona o nā meaʻai maoli, loaʻa ka liʻiliʻi o nā calori a ʻoi aku ka hoʻopiha ma mua o ka nui o nā meaʻai i hana ʻia.

Ma ka hoʻololi ʻana i nā meaʻai i hoʻoponopono ʻia i kāu papaʻai me nā meaʻai maoli, hiki iā ʻoe ke lawe i kahi hana nui i ke ola ʻana i kahi ola olakino.

He aha hou aʻe, ke hoʻomohala ʻana i kahi ʻano o ka ʻai ʻana i nā meaʻai maoli - ma mua o ka ukali ʻana i kahi papaʻai pōkole - e maʻalahi iā ʻoe e mālama i ka nalo momona lōʻihi.

ʻO nā mea hou aʻe e pili ana i ka lilo ʻana o ka paona:

• ʻO 20 mau meaʻai momona aloha nui loa ma ka Honua
• 11 mau meaʻai e hōʻalo ai ke hoʻāʻo nei e lilo i ka kaumaha
• 30 mau ala maʻalahi e lilo i ke kaupaona maʻamau (kākoʻo ʻia e ka ʻepekema)