Kaumaha-Papa Q a me A: Ka nui o ka ʻāpana

Anter

• Nānā no

P. Ua ʻike au ua kōkua ka ʻai ʻana i nā ʻāpana nui i ka piʻi ʻana o koʻu paona he 10 paona i nā makahiki ʻelua i hala iho nei, akā ʻaʻole maopopo iaʻu ka nui o ka ʻai. Ke hana wau i kahi casserole no koʻu ʻohana, he aha kaʻu nui lawelawe? He paʻakikī e hōʻoki i ka ʻai ke hele mai kahi ipu nui o ka meaʻai i mua ou.

A. Ma mua o ka lawe ʻana i ka pākaukau holoʻokoʻa i ka papaʻaina, e hoʻokaʻawale i kahi ʻāpana no kēlā me kēia ʻohana ʻoiai ʻoe i loko o ka lumi kuke, ʻōlelo ʻo Roxanne Moore mea ʻai meaʻai ʻo Baltimore. "Pēlā, inā makemake ʻoe i kekona, pono ʻoe e ala aʻe."

ʻAʻole ʻoe e makemake i kekona inā ʻai mālie ʻoe, e hāʻawi ana i kou lolo i 20 mau minuke e pono ai e loaʻa ka hōʻailona ua piha kou ʻōpū. "Ma kahi o ka ʻai wikiwiki ʻana o ka ʻohana, e hoʻolohi a e leʻaleʻa i ke kamaʻilio ʻana," wahi a Moore. Eia kekahi, mai hana i ka casserole i ka mōhai wale. Hāʻawi i nā mea kanu i hoʻomoʻa ʻia a i ʻole ka salakeke i hoʻolei ʻia me ka nui o nā mea kanu; ʻO kēia mau kīʻaha kiʻekiʻe-fiber e kōkua iā ʻoe e piha.

No ka nui o kāu mau kīʻaha kīʻaha, paʻakikī ke pane me ka ʻike ʻole i nā meaʻai. Makemake paha ʻoe e lawe i kēia a me nā mea ʻai ʻē aʻe i kahi meaʻai meaʻai i hoʻopaʻa ʻia, hiki iā ia ke hoʻoholo i ka ʻike calorie a manaʻo i ka nui o ka lawelawe ʻana e pili ana i ke koena o kāu ʻai.

E aʻo hou aʻe e pili ana i ka kaohi ʻana o ka ʻāpana, e nānā i ka Pūnaewele no ka Center o ke Aupuni no ke kulekele a me ka paipai ʻana (www.usda.gov/cnpp). Hiki iā ʻoe ke hoʻoiho i ka Pyramid alakaʻi meaʻai a me nā ʻike e pili ana e pili ana i ka nui o ka lawelawe ʻana. Eia naʻe, e like me ka hōʻike ʻana o ka pūnaewele, ʻoi aku ka liʻiliʻi o ka nui o nā lawelawe i hāʻawi ʻia me ka pyramid ma mua o nā mea ma nā lepili meaʻai. ʻO kahi laʻana, hoʻokahi kīʻaha o ka pasta i kuke ʻia, ka laiki a cereal paha he 1 kīʻaha ma ka lepili akā he 1/2 kīʻaha wale nō ma ka pyramid.

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