11 Nā kumu no ke aha e maikaʻi loa ai ke kō

Anter

• 1. Hiki ke kumu e loaʻa ai ke kaupaona
• 2. Hiki paha ke hoʻonui i kou makaʻu i ka maʻi puʻuwai
• 3. Ua pili i ka huehue
• 4. Hoʻonui i kāu pilikia o ka maʻi diabetes Type 2
• 5. Hiki paha ke hoʻonui i kou makaʻu i ka maʻi ʻaʻai
• 6. E hoʻonui paha i kou makaʻu o ke kaumaha
• 7. Mei Hoʻoikaika i ka hana ʻili ʻili
• 8. Hiki ke hoʻonui i ka ʻelemakule kelepona
• 9. Hoʻopau i kou ikehu
• 10. Hiki ke alakaʻi i ke ake momona
• 11. Nā Pilikia olakino ʻē aʻe
• Pehea e hoʻemi ai i kāu kōpaʻa
• Ka Laina Lalo

Mai ka wai marinara a i ka waiūpī, hiki ke loaʻa i ke kō i loko o nā huahana i manaʻo ʻole ʻia.

Hilinaʻi ka poʻe he nui i ka meaʻai wikiwiki, hana ʻia no nā meaʻai a me nā meaʻai māmā. Ma muli o ka hoʻokomo pinepine ʻana o kēia mau huahana i ke kō, hoʻonui ʻia kahi mahele nui o kā lākou lawe ʻana i ka calorie i kēlā me kēia lā.

I ka US, hoʻohui ʻia nā sugars a hiki i ka 17% o ka nui o ka loaʻa o ka calorie o nā mākua a hiki i ka 14% no nā keiki ().

Hōʻike nā ʻōkuhi ʻai e kaupalena ana i nā calorie mai ke kō i hoʻohui ʻia ma lalo o 10% i kēlā me kēia lā ().

Manaʻo ka poʻe loea he kumu nui kaʻai kō ʻana o ka momona a me nā maʻi maʻi mau, e like me ka maʻi diabetes type 2.

Eia nā kumu he 11 no ke aha e ʻai ʻole ai ka nui o ke kō i kou olakino.

1. Hiki ke kumu e loaʻa ai ke kaupaona

Ke piʻi nei nā kumukūʻai o ka momona ma ka honua holoʻokoʻa a hoʻonui ʻia ke kō, keu hoʻi mai nā mea inu kō, i manaʻo ʻia ʻo ia kekahi o nā kumu nui.

ʻO nā mea inu kō a kō e like me ka soda, ka wai momona a me nā kī ʻono e kau ʻia me ka fructose, kahi ʻano kō maʻalahi.

Hoʻonui ka ʻai ʻana i ka fructose i kou pololi a me ka makemake no ka meaʻai ma mua o ka glucose, ke ʻano nui o ke kō i loaʻa i nā meaʻai starchy ().

Hoʻohui ʻia, hoʻonāukiuki paha ka fructose i ka pale ʻana i ka leptin, kahi hormone nui e hoʻoponopono i ka pōloli a haʻi i kou kino e haʻalele i ka ʻai ʻana ().

I nā huaʻōlelo ʻē aʻe, ʻaʻole hōʻemi nā mea inu kō i kou pōloli, e maʻalahi ai ke hoʻopau koke i kahi nui o nā kalowai wai. Hiki i kēia ke alakaʻi i ka loaʻa o ke kaumaha.

Ua hōʻike mau ʻia ka noiʻi ʻana i ka poʻe inu i nā mea inu kō, e like me ka soda a me ka wai, ke kaupaona ʻia ma mua o ka poʻe ʻaʻole ().

Eia kekahi, ʻo ka inu ʻana i nā mea inu kō a me ka momona i hoʻopili ʻia me ka hoʻonui ʻia o ka momona visceral, kahi ʻano o ka momona o ka ʻōpū hohonu e pili ana i nā ʻano e like me ka maʻi diabetes a me nā maʻi puʻuwai ().

ʻO ka ʻai nui ʻana i ke kō, ʻoi aku hoʻi mai nā mea inu momona, hoʻonui i kou makaʻu o ke kaupaona ʻana a hiki ke alakaʻi i ka hōʻuluʻulu momona visceral.

2. Hiki paha ke hoʻonui i kou makaʻu i ka maʻi puʻuwai

Ua hui pū ʻia nā papa ʻaina kō me nā piʻi nui o nā maʻi he nui, e like me ka maʻi puʻuwai, ke kumu helu ʻekahi o ka make ma ka honua holoʻokoʻa ().

Hōʻike nā hōʻike e hiki i nā papaʻai kō nui ke alakaʻi i ka momona, ka mumū a me ka triglyceride kiʻekiʻe, ke kō a me nā kiʻekiʻe o ke koko - nā mea āpau āpau no nā maʻi puʻuwai ().

Hoʻohui ʻia, ʻo ka ʻai nui ʻana i ke kō, ʻoi aku hoʻi mai nā mea inu kō, i hoʻopili ʻia i atherosclerosis, kahi maʻi i hōʻike ʻia e nā momona momona, a me nā clogging ().

Ua ʻike ʻia kahi noiʻi ma luna o 30,000 mau kānaka ʻo ka poʻe i hoʻopau i ka 17-21% o nā calorie mai ke kō i loaʻa he 38% ʻoi aku ka nui o ka make ʻana mai nā maʻi puʻuwai, ke hoʻohālikelike ʻia i ka poʻe e ʻai wale ana he 8% o nā calorie mai ke kō kō ().

Hoʻokahi wale nō 16-auneke (473-ml) hiki i ka soda ke loaʻa he 52 mau kō o ke kō, a ua like ia me 10% o kāu ʻai calorie o kēlā me kēia lā, e pili ana i ka papaʻai he 2000-calorie (11).

ʻO kēia ka manaʻo o hoʻokahi inu kō i kēlā lā i kēia lā hiki ke hoʻokau iā ʻoe ma luna o ka palena i ʻōlelo ʻia no kēlā me kēia lā no ka kō kō.

ʻO ka ʻai nui ʻana i ke kō e hoʻonui ai i nā maʻi puʻuwai o ka puʻuwai e like me ka momona, ke koko kiʻekiʻe a me ka mumū. Ua hoʻopili ʻia nā papaʻai kō nui i ka hoʻonui ʻia o ka make ʻana i nā maʻi puʻuwai.

3. Ua pili i ka huehue

ʻO kahi papaʻai i kiʻekiʻe i nā kalakeke i hoʻomaʻemaʻe ʻia, me nā meaʻai momona a me nā mea inu, ua pili pū me ka nui o ka makaʻu o ka hoʻomohala ʻana i ka huehue.

ʻO nā meaʻai me kahi papa kuhikuhi glycemic kiʻekiʻe, e like me nā mea momona i hana ʻia, hoʻonui i kou kō i ke kō i ʻoi aku ka wikiwiki ma mua o nā meaʻai me ka papa inoa glycemic haʻahaʻa.

Hoʻonui koke nā meaʻai Sugary i ke kō a me nā kiʻekiʻe o ka insulin, e hoʻonui ana i ka lūlū androgen, hana aila a me ka mumū, nā mea āpau i ka ulu ʻana o ka huehue ().

Ua hōʻike ʻia nā noiʻi e pili ana nā papaʻai glycemic haʻahaʻa me ka hoʻēmi ʻia ʻana o ka huehue, ʻoiai ʻo nā papaʻai glycemic kiʻekiʻe i hoʻopili ʻia i kahi pilikia nui ().

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi ma 2,300 ʻōpio i kēlā poʻe i hoʻopau pinepine i ka kō i loaʻa ka 30% ʻoi aku ka makaʻu o ka hoʻomohala ʻana i ka huehue ().

Eia kekahi, ua hōʻike ʻia nā noiʻi heluna kanaka he nui i nā kaiāulu kaiāulu e hoʻopau i nā meaʻai kuʻuna, hana ʻole ʻia me ka nui o nā huehue ʻole o ka huehue, ke hoʻohālikelike ʻia me nā kaona, nā wahi loaʻa kālā kiʻekiʻe ().

Kūlike kēia mau hopena me ke kumumanaʻo e ʻai kiʻekiʻe i nā mea i hana ʻia, hāʻawi nā meaʻai kō i ke kō i ka ulu ʻana o ka huehue.

Hiki i nā papaʻai kō nui ke hoʻonui i ka huna androgen, ka hana ʻana o ka aila a me ka mumū, nā mea āpau e hāpai i kou makaʻu i ka hoʻomohala ʻana i ka huehue.

4. Hoʻonui i kāu pilikia o ka maʻi diabetes Type 2

Ua ʻoi aku ka nui o ka nui o ka maʻi diabetes ma ka honua holoʻokoʻa ma mua o 30 mau makahiki i hala ().

ʻOiai he nui nā kumu no kēia, aia kahi pilina maopopo ma waena o ka nui o ke kō a me ka maʻi diabetes.

ʻO Obesity, ka mea i hoʻokumu pinepine ʻia e ka ʻai ʻana i ke kō, manaʻo ʻia ʻo ia ka mea nui o ka maʻi diabetes ().

ʻO ka mea hou aku, hoʻolōʻihi ʻia ka ʻai kō-lōʻihi i ke kūpaʻa ʻana i ka insulin, kahi hōmona i hana ʻia e ka pancreas e hoʻoponopono ana i nā pae kō kō.

ʻO ke kūpaʻa insulin ka mea e piʻi ai ke kiʻekiʻe o ke kō a me ka hoʻonui i kou maka i ka maʻi kō.

Ua ʻike ʻia kahi noiʻi lehulehu e komo ana ma luna o 175 mau ʻāina i ka makaʻu o ka hoʻomohala ʻana i ka maʻi diabetes e ulu ana ma o 1.1% no kēlā me kēia 150 kaloli o ke kō, a i ʻole ma kahi o ka kini kēkahi i pau i ka lā ().

Ua hōʻike pū ʻia kekahi mau noiʻi ʻē aʻe i ka poʻe inu i nā mea inu kō, a me ka wai huaʻai, e ulu ana ka maʻi diabet (,).

Hiki i kahi papaʻai kō-kiʻekiʻe ke alakaʻi i ka momona a me ke kūpaʻa ʻana o ka insulin, ʻo ia mau mea ʻelua he mau mea pilikia no ka maʻi diabetes type 2.

5. Hiki paha ke hoʻonui i kou makaʻu i ka maʻi ʻaʻai

ʻO ka ʻai ʻana i ka nui o ke kō e hoʻonui ai i kou makaʻu i ka hoʻomohala ʻana i kekahi mau maʻi maʻi maʻi.

ʻO ka mea mua, ʻo kahi papaʻai i waiwai i nā meaʻai kō a me nā mea inu e hiki ai ke alakaʻi i ka momona, kahi e hāpai nui ai i kou maka o ka maʻi ʻaʻai ().

Eia kekahi, ʻo nā papaʻai kiʻekiʻe i ke kō e hoʻonui ai i ka mumū i kou kino a hiki ke kumu i ke kūpaʻa ʻana o ka insulin, a ʻo ia mau mea ʻelua e hoʻonui ai i ka maka maʻi ʻaʻai ().

Ua ʻike ʻia kahi noiʻi ma luna o 430,000 mau kānaka i hoʻohui ʻia kaʻai kō me ka hoʻonui ʻia o ka makaʻu o ka esophageal cancer, pleura cancer a me ka maʻi ʻaʻai o ka ʻōpū liʻiliʻi ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i nā wahine i ʻai i nā pōpō momona a me nā kuki ma mua o ʻekolu mau manawa i kēlā me kēia pule he 1.42 mau manawa ka nui o ka ulu ʻana o ka maʻi ʻaʻai endometrial ma mua o nā wahine i hoʻopau i kēia mau meaʻai ma lalo o 0.5 mau manawa i kēlā me kēia pule ().

Ke hoʻomau nei ka noiʻi ʻana i ka loulou ma waena o ka loaʻa ʻana o ke kō a me ka maʻi ʻaʻai, a pono e ʻike hou ʻia nā ʻike e ʻike piha i kēia pilina paʻakikī.

Hiki i ka nui o ke kō ke alakaʻi i ka momona, ke kūpaʻa o ka insulin a me ka mumū, nā mea āpau āpau no ka maʻi ʻaʻai.

6. E hoʻonui paha i kou makaʻu o ke kaumaha

ʻOiai ʻo ka papaʻai olakino hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou ʻano, kahi papaʻai kiʻekiʻe i hoʻonui ʻia i ke kō a me nā meaʻai i hana ʻia e hoʻonui ai i kou manawa e ulu ai ke kaumaha.

ʻO kaʻai ʻana i ka nui o nā meaʻai i hana ʻia, me nā huahana kō nui e like me nā pōpō a me nā mea inu momona, ua pili pū me kahi kiʻekiʻe o ke kaumaha (,).

Manaʻo nā kānaka noiʻi ʻo ka loli ʻana o ke kō, ke kumu o ka neurotransmitter a me ka mumū nā kumu no ka hopena maikaʻi ʻole o ke kō i ke olakino noʻonoʻo ().

Ua hōʻike ʻia kahi noiʻi ma hope o 8,000 mau kānaka no 22 mau makahiki i hōʻike ʻia i ka nui o nā kāne i hoʻopau i ka 67 gram a ʻoi paha o ke kō i kēlā me kēia lā he 23% ka nui aʻe o ke kaumaha ma mua o nā kāne i ʻai ma lalo o 40 gram i kēlā me kēia lā ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe ma luna o nā wahine he 69,000 i kēlā me nā ʻai kiʻekiʻe loa o nā kō i hoʻohui ʻia iʻoi aku ka nui o ka makaʻu o ke kaumaha, ke hoʻohālikelike ʻia me nā mea loaʻa haʻahaʻa ().

ʻO kahi papaʻai momona i hoʻohui ʻia i ke kō a me nā meaʻai i hana ʻia e hoʻonui ai i ka pilikia o ke kaumaha i nā kāne a me nā wahine.

7. Mei Hoʻoikaika i ka hana ʻili ʻili

ʻO nā Wrinkles kahi hōʻailona kūlohelohe o ka ʻelemakule. Hōʻike lākou i ka hopena, me ka nānā ʻole i kou olakino.

Eia nō naʻe, hiki i nā koho ʻai maikaʻi ʻole ke hoʻonāukiuki i nā wrinkle a me ka wikiwiki i ka ʻelemakule ʻili.

ʻO nā huahana hopena kiʻekiʻe glycation (AGE) nā mea i hoʻokumu ʻia e nā hopena ma waena o ke kō a me ka protein i kou kino. Manaʻo ʻia lākou he kuleana nui i ka ʻelemakule o ka ʻili ().

ʻO ka ʻai ʻana i kahi papaʻai kiʻekiʻe i nā carbs refined a me ke kō e alakaʻi ai i ka hana ʻana o AGEs, i kumu e ʻelemakule ai kou ʻili ().

Hoʻopōʻino nā AGE i ka collagen a me ka elastin, nā protein i kōkua i ka ʻili e hoʻolōʻihi a mālama i kona ʻano ʻōpio.

Ke lilo ka collagen a me ka elastin i mea hōʻino, nalowale ka paʻa o ka ʻili a hoʻomaka e palu.

I hoʻokahi o nā noi ʻana, ʻo nā wahine i hoʻopau i nā carbs he nui, e like me nā kō i hoʻohui ʻia, ua ʻoi aku ka helehelena o ka wili ma mua o nā wahine ma ka protein kiʻekiʻe, nā meaʻai haʻahaʻa-carb ().

Ua hoʻoholo ka poʻe noiʻi ua pili kahi lawe haʻahaʻa o nā carbs i ka helehelena ʻelemakule maikaʻi ().

Hiki i nā meaʻai Sugary ke hoʻonui i ka hana o nā AGE, kahi e hiki ai ke hōʻeleu i ka ʻelemakule o ka ʻili a me ka hoʻokumu ʻana o ka wrinkle.

8. Hiki ke hoʻonui i ka ʻelemakule kelepona

ʻO nā telomeres nā hale i loaʻa i ka hopena o nā chromosome, ʻo ia nā mole e paʻa i ka ʻāpana a i ʻole o kāu ʻike genetika.

Hana ʻo Telomeres e like me nā pāpale pale, pale i nā chromosome mai ka hōʻino ʻana a me ka fusing pū ʻana.

Ke hele a makua ʻoe, hoʻopōkole maoli ka telomeres, i kumu e ʻelemakule ai nā pūnaewele.

ʻOiai ʻo ka pōkole o telomeres kahi mahele maʻamau o ka ʻelemakule, hiki i nā koho nohona olakino ke wikiwiki i ka hana.

ʻO ka ʻai ʻana i ke kō i hōʻike ʻia e hōʻeleu ai i ka pōkole telomere, kahi e hoʻonui ai i ka ʻelemakule pūnaewele ().

Ua hōʻike ʻia kahi noiʻi ma 5,309 mau mākua i ka inu mau ʻana i nā mea inu kō a me nā mea inu kō me ka liʻiliʻi o ka telomere a me ka ʻelemakule o ka cellular premature ().

I ka ʻoiaʻiʻo, i kēlā me kēia lā 20-auneke (591-ml) lawelawe ʻana o ke kōpaʻa momona i hoʻohālikelike ʻia me 4.6 mau makahiki hou o ka ʻelemakule, kūʻokoʻa i nā loli ʻē aʻe ().

Hiki i ka ʻai ʻana i ke kō ke hoʻonui i ka pōkole o nā telomeres, kahi e hoʻonui ai i ka ʻelemakule o nā pūnaewele.

9. Hoʻopau i kou ikehu

ʻO nā meaʻai i kiʻekiʻe i ke kō i hoʻohui koke ʻia ke kō a me nā kiʻekiʻe o ka insulin, e hoʻonui ai i ka ikehu.

Eia nō naʻe, kū iki kēia piʻi ʻana o nā pae ikehu.

ʻO nā huahana i hoʻouka ʻia me ke kō akā nele i ka protein, ka fiber a i ʻole ka momona e alakaʻi i kahi hoʻonui ikehu pōkole e ukali koke ʻia e kahi kulu nui o ke kō kō, i kapa pinepine ʻia he crash ().

Loaʻa i nā loli kō kō ke kū i nā fluctuations nui i nā pae ikehu ().

I mea e hōʻalo ai i kēia pōʻaiapuni hoʻoiho ikehu, koho i nā kumuwaiwai carb i haʻahaʻa i ka kō i hoʻohui ʻia a waiwai i ka fiber.

ʻO ka hoʻopili ʻana i nā carbs me ka protein a momona paha kekahi ala maikaʻi loa e mālama pono ai i ke kō a me ka pae o ka ikehu.

ʻO kahi laʻana, ʻo ka ʻai ʻana i ka ʻāpala me kahi ʻāpana liʻiliʻi o nā ʻalemona kahi meaʻai māmā maikaʻi loa no nā pae ikehu hoʻolōʻihi lōʻihi.

Hiki i nā mea ʻai kō ke kiʻekiʻe ke hoʻopili maikaʻi i kāu pae ikehu ma o ke kīkē ʻana i ke kō kō i ukali ʻia e kahi hāʻule.

10. Hiki ke alakaʻi i ke ake momona

Hoʻohui mau ʻia kahi lawe kiʻekiʻe o ka fructose i kahi piʻi nui o ka ate momona.

ʻAʻole like me ka glucose a me nā ʻano kō ʻē aʻe, i lawe ʻia e nā hunaola he nui i loko o ke kino, aneane haki wale ʻia ka fructose e ke ake.

I ke akepaʻa, hoʻohuli ʻia ka fructose i ikehu a i mālama ʻia ma ke ʻano glycogen.

Eia nō naʻe, hiki i ke akepaʻa ke mālama nui i ka glycogen ma mua o ka huli ʻana i nā nui i ka momona.

ʻO ka nui o nā kō i hoʻohui ʻia i ke ʻano o ka fructose overload i kou ake, e alakaʻi aku ana i ka maʻi ʻalekiko momona ʻole (NAFLD), kahi ʻano i hōʻike ʻia e ka momona momona o ke ake ().

Ua hōʻike ʻia kahi noiʻi ma luna o 5,900 mau mākua i ka poʻe i inu i nā mea inu kō i kēlā me kēia lā i loaʻa ka 56% ʻoi aku ka nui o ka pilikia o ka hoʻomōhala ʻana i ka NAFLD, ke hoʻohālikelike ʻia me ka poʻe ʻaʻole ().

ʻO ka ʻai ʻana i ka nui o ke kō e alakaʻi aku ai iā NAFLD, kahi ʻano e kūkulu ʻia ai ka momona nui i ke ake.

11. Nā Pilikia olakino ʻē aʻe

Ma waho o nā pilikia i helu ʻia ma luna, hiki i ke kō ke hōʻeha i kou kino i nā ʻano ʻē aʻe he nui ʻole.

Hōʻike ka noiʻi e hiki i nā mea kō i hoʻohui ʻia ke:

• Hoʻonui i ka maʻi maʻi ʻōpū: ʻO ke kiʻekiʻe o ke kō i ke kiʻekiʻe o ke kō e hiki ai ke hōʻino i nā kīʻaha koko lahilahi i kou mau puʻupaʻa. Hiki i kēia ke alakaʻi i ka hoʻonui i ka makaʻu o ka maʻi hakuʻala ().
• Ka hopena maikaʻi ʻole o ke olakino niho: ʻO kaʻai ʻana i ke kō a nui ke kumu i nā lua. ʻO ka bacteria i loko o kou waha e hānai i ke kō a hoʻokuʻu i nā huahana by acid, kahi e kumu ai ka niho demineralization ().
• Hoʻonui i ka makaʻu o ka hoʻomohala ʻana o ka gout: ʻO Gout kahi maʻi hōʻeha e hōʻike ʻia e ka ʻeha o nā hono. Hoʻohui i nā kō i hāpai i nā pae uric acid i ke koko, e hoʻonui ana i ka makaʻu o ka hoʻomohala ʻana a i ʻole ke hoʻomāhuahua ʻana o ka gout ().
• Hoʻoikaika i ka hoʻohaʻahaʻa ʻike: Hiki i nā papaʻai kō-kiʻekiʻe ke alakaʻi i ka hoʻomanaʻo hoʻomanaʻo ʻole a ua hoʻopili ʻia i ka hoʻonui ʻana i ka makaʻu o ka dementia (43).

Ke hoʻomau nei ka noiʻi ʻana i ka hopena o ke kō i ka olakino, a ke hana mau ʻia nei nā mea hou.

ʻO ka ʻai ʻana i ka nui o ke kō e hoʻonāukiuki paha i ka iho o ka noʻonoʻo, hoʻonui i ka makaʻu o ka gout, e hōʻeha i kou mau puʻupaʻa a hana i nā lua.

Pehea e hoʻemi ai i kāu kōpaʻa

Loaʻa i ke kō kō ka nui o nā hopena olakino maikaʻi ʻole.

ʻOiai e ʻai ana i nā mea liʻiliʻi i kēia manawa a maikaʻi ke olakino, pono ʻoe e hoʻāʻo e ʻokiʻoki i ke kō i kēlā me kēia manawa ke hiki.

ʻO ka mea pōmaikaʻi, ke nānā wale nei i ka ʻai ʻana a pau, nā meaʻai i hana ʻole ʻia e hoʻoliʻiliʻi aunoa i ka nui o ke kō i kāu papaʻai.

Eia kekahi mau ʻōlelo aʻoaʻo e pili ana i ka hoʻēmi ʻana i kāu lawe ʻana i nā kō:

• Kuapo i nā soda, nā mea inu ikehu, wai wai a me nā tī ʻono no ka wai a i ʻole seltzer unsweetened.
• Inu i kāu kofe ʻeleʻele a hoʻohana iā Stevia no kahi zero-calorie, mea momona maoli.
• ʻOi aku i ka yogurt mānoanoa me nā hua hou a i ʻole hau hoʻi ma kahi o ke kūʻai ʻana i ka yogurt momona, kō.
• E hoʻopau i nā hua holoʻokoʻa ma kahi o ke kō.
• Hoʻololi i nā kope me kahi ala kai home o nā hua, nā hua a me kekahi mau ʻalaleka kokoleka.
• E hoʻohana i ka aila ʻoliva a me ka vīnega ma kahi o nā kāleka saladi ono e like me ka ʻumeke mustard.
• Koho i nā wai marinades, nā kīʻaha nut, ketchup a me ka wai marinara me nā kō i hoʻohui ʻia.
• E nānā no nā cereala, nā granola a me nā kī granola ma lalo o 4 mau kō o ke kō no kēlā me kēia lawelawe.
• Kuapo i kāu cereal kakahiaka no kahi pola o ka ʻoka i ʻōwili ʻia i kāpī ʻia me ka waiūpaka nut a me nā hua hou, a i ʻole he omelet i hana ʻia me nā greens hou.
• Ma kahi o ka jelly, e ʻoki i ka maiʻa hou ma luna o kāu saniki waiū pī.
• E hoʻohana i nā pākaʻi nut maoli ma kahi o nā pālahalaha momona e like me Nutella.
• Hōʻalo i nā mea inu waiʻona i hoʻonoono ʻia me ka soda, ka wai, ka meli, ke kō a me ka agave.
• Kūʻai i ka anapuni o ka hale kūʻai, e kia ana i nā mea hou, nā mea pono āpau.

Eia kekahi, ʻo ka mālama ʻana i kahi diary meaʻai kahi ala maikaʻi loa e lilo ai i ʻike hou i nā kumu nui o ke kō i kāu papaʻai.

ʻO ke ala ʻoi loa e kaupalena i kāu lawe kō ʻana me ka hoʻomākaukau ʻana i kāu papaʻai olakino ponoʻī ma ka home a pale i ke kūʻai ʻana i nā meaʻai a me nā mea inu i kiʻekiʻe i ke kō.

Ke nānā nei i ka hoʻomākaukau ʻana i nā meaʻai olakino a me ka palena ʻana i kāu lawe ʻana i nā meaʻai i loko o nā meaʻono i hoʻohui ʻia hiki ke kōkua iā ʻoe e hōʻoki i ka nui o ke kō i kāu papaʻai.

Ka Laina Lalo

ʻO ka ʻai ʻana i ke kō i hoʻohui ʻia a hiki i nā hopena olakino maikaʻi ʻole.

Hiki ke hoʻonui ʻia i nā meaʻai momona a me nā mea inu i ke kaupaona, nā pilikia o ke kō a me ka hoʻonui ʻia o ka maʻi puʻuwai, i waena o nā kūlana weliweli ʻē aʻe.

No kēia mau kumu, pono e mālama ʻia ke kō i hoʻohui ʻia i ka manawa liʻiliʻi ke hiki, kahi maʻalahi ke ukali ʻoe i ka papaʻai olakino e pili ana i nā meaʻai āpau.

Inā pono ʻoe e ʻoki i ke kō i hoʻohui ʻia mai kāu papaʻai, e hoʻāʻo i kahi o nā hoʻololi liʻiliʻi i helu ʻia ma luna.

Ma mua o kou ʻike ʻana, e lilo ana kāu ʻano kō i mea o ka wā i hala.