Nā ʻōlelo aʻo wikiwiki
- E mālama mau i nā lau ʻai hau a me nā pāpapa kini.
- E kau i ka papa inoa o ʻelima meaʻai me ke kaʻina kuke ʻole ma ke pahu hau.
- E ʻae i nā meaʻai pā hoʻokahi a me nā meaʻai i koe e hana i ka hana kaumaha.
Hola 7 o ke ahiahi kēia. Ke kū nei ʻoe i mua o ke pahu hau hāmama, ʻo kou ʻaʻahu i hemo hapa, a kaumaha kino ka manaʻo o ka hana ʻai. ʻO ka ikaika e ʻoki, e kuke, a e hoʻomaʻemaʻe, he ikaika ʻaʻohe ou. No laila, pani ʻoe i ke pahu hau, kauoha i kekahi mea, a ʻai paha i nā kūkulu ma luna o ka pākini a hoʻopau i ka pō.
Ua loaʻa kēia iā kākou a pau, a ʻaʻohe hilahila ma laila. Akā ʻaʻole ia ke koho hoʻokahi i nā pō māluhiluhi. ʻAʻole ke akamai ka kāhea ʻana i ka aʻo hou aku. ʻO ia ka hoʻohaʻahaʻa ʻana i ka pae a lilo ke koho maʻalahi a me ke koho maikaʻi i koho hoʻokahi.
No ke aha e kuke ʻokoʻa ai ka ʻoe māluhiluhi a me ka ʻoe i hoʻomaha
Ke luhi ʻoe, ʻoi aku ka liʻiliʻi o ka hiki o kou lolo no nā hoʻoholo. ʻO ke kuke, he lālani lōʻihi hūnā ia o nā hoʻoholo liʻiliʻi: he aha e hana ai, he aha i loko o ke pahu hau, he aha e kūpono ai me he aha, pehea ka lōʻihi, a hoʻolilo kēlā me kēia i kekahi liʻiliʻi o ka ikaika manaʻo āu i hoʻohana mua ai i kēia lā. I ka hola ʻai, haʻahaʻa ka pahu. ʻAʻole kēlā he nāwaliwali. Pēlā e hana ai ka lolo ma lalo o ka luhi.
No laila, ʻo ka mea pono loa āu e hana ai, ʻo ia ka neʻe ʻana i ka noʻonoʻo mai ka ʻoe māluhiluhi i ka ʻoe i hoʻomaha, ka ʻano ou me kekahi mea hou aku ma ka pahu i kekahi lā maluhia aʻe. Hiki i ka ʻoe i hoʻomaha ke hoʻopiha i ka lumi kuke, e mālama i kekahi papa inoa pōkole o nā meaʻai maʻa, a e hoʻomākaukau i kekahi mau mea ma mua. A laila, pono wale ka ʻoe māluhiluhi e hoʻohui. ʻAʻohe hoʻoholo i koi ʻia.
Lawe kēlā hoʻololi manaʻo i ke kaomi. ʻAʻole ʻoe e hoʻāʻo e lilo i kanaka aloha i ke kuke ma hope o kekahi lā ʻino. Ke kūkulu nei ʻoe i kekahi ʻōnaehana e hānai iā ʻoe nō.
E hoʻopiha i kahi lumi kuke hoʻopakele
ʻO ka neʻe waiwai loa, ʻo ia ka mālama ʻana i kekahi mau meaʻai kumu ma ka lima i hiki ai ka ʻai kūpono i nā manawa a pau me ka holo ʻole i ka hale kūʻai. ʻŌlelo maʻemaʻe nā loea meaʻai o Harvard: e mālama i nā kumu lawa, e like me nā lau ʻai hau, nā pāpapa kini, nā palaoa holoʻokoʻa, nā hua moa, a me ka pasta palaoa holoʻokoʻa, a hiki iā ʻoe ke hui i kekahi meaʻai olakino ʻaneʻane i kēlā me kēia lā o ka pule.
He mau mea e kūpono ke mālama mau ʻia:
- Nā lau ʻai hau. ʻOhi a hau ʻia lākou i ka piha o ka pala ʻana, no laila he olakino like me nā mea maka, ʻaʻole lākou e mae, ʻaʻohe ʻoki. Hele kekahi pūʻulu me ʻaneʻane nā mea a pau.
- Nā hua moa. He pūmua piha e kuke ʻia i ʻekolu minuke. ʻO nā hua moa hoʻokāʻawili ma luna o ka palaoa pūlehu, he ʻai maoli ia.
- Nā pāpapa a me nā lentil kini. Pūmua a fiber, ʻaʻohe hoʻomākaukau, lōʻihi ma ke kaʻina mālama. E holoi a mākaukau lākou.
- Pasta palaoa holoʻokoʻa, raiki, a oats paha. Makepono, hoʻopiha, wikiwiki.
- He ʻōmole kele pasta, kekahi ʻaila ʻoliva maikaʻi, ke kālina, a me nā mea ʻala. He ʻono e hoʻololi ai i nā meaʻai maʻalahi i meaʻai.
- He moa rotisseri a he pūmua i kuke mua ʻia ke kūʻai ʻoe ʻoiai māluhiluhi e helu nō hoʻi. Hali ia i ʻekolu a ʻehā meaʻai o ka wā e hiki mai ana.
Me kekahi lumi kuke pēlā, ʻaʻole ʻoe e paʻa maoli. Aia mau kekahi meaʻai ʻelima minuke e peʻe ana ma laila.
E mālama i kekahi papa inoa pōkole o nā meaʻai me ke kaʻina kuke ʻole
Hoʻomaha ka luhi hoʻoholo ke ʻole pono ʻoe e hoʻokumu i kekahi mea. E kākau i ʻelima meaʻai āu e hiki ke hana hapa hiamoe a e hoʻopaʻa i ka papa inoa ma ke pahu hau. Ke pio ʻoe, ʻaʻole ʻoe e noʻonoʻo hou. Koho ʻoe i hoʻokahi.
He mau wahi hoʻomaka, ʻo kēlā me kēia he mau minuke maoli:
- Hua moa hoʻokāʻawili me ka spinach hau, ma luna o ka palaoa palaoa holoʻokoʻa.
- Pāpapa kini i hoʻomehana ʻia me ka salsa ʻōmole, i wili ʻia i loko o ka tortilla me ka tī.
- Pasta palaoa holoʻokoʻa me ke kele ʻōmole a me kahi pūʻulu lau ʻai hau i hoʻokomo ʻia.
- He kīʻaha oats me ka waiū, ka pīhā pinati, a me nā berries hau (he ʻai ahiahi maikaʻi ka ʻai kakahiaka).
- Moa rotisseri, he ʻuala i kuke ʻia ma ka microwave, a me ka brokoli hau.
ʻAʻole kekahi o kēia he hanohano. Lanakila lākou a pau ma luna o ka hoʻokuʻu ʻana i ka ʻai ahiahi a me ka ʻai kūkulu, a waiho lākou a pau i ʻaneʻane ʻaʻohe mea e holoi ai.
E ʻae i ka ʻoe i hoʻomaha e hana i ka hoʻomākaukau, a e ʻae i nā mīkini e kōkua
I kekahi lā maluhia aʻe, kūʻai kekahi hola o ke kuke pūʻulu i pule o nā pō maʻalahi. E kuke i ka ipuhao nui o ka kupa, chili, a he palaoa me nā lau ʻai i kālua ʻia, e hoʻokaʻawale i loko o nā pahu, a e hūnā i kekahi ma ke pahu hau. Wehe ka ʻoe o ka wā e hiki mai ana i ke pahu hau i kekahi meaʻai e pono wale ana e hoʻomehana hou. Mālama ka meaʻai i koe i kuke ʻia me ka palekana ma ke pahu hau no ʻekolu a ʻehā lā paha, a hau maikaʻi ma waho aku o kēlā, no laila ʻaʻohe mea e hoʻopau makehewa ʻia.
He mau hoa nā mīkini ma ʻaneʻi nō hoʻi. He ipuhao kuke lohi a ipuhao kaomi e ʻae ai iā ʻoe e hoʻolei i nā meaʻai kumu, e hele aku, a e hoʻi i kekahi ʻai me ka mākaʻikaʻi ʻole. Hiki i ka oma ke kālua i kekahi pā holoʻokoʻa o nā lau ʻai a me kahi pūmua ʻoiai ʻoe e noho ana. ʻO ka manaʻo, ʻo ia mau: e hana liʻiliʻi ke loaʻa iā ʻoe ka liʻiliʻi loa.
A e oluolu no ka hoʻomaʻemaʻe. Aia nā meaʻai pā hoʻokahi a ipuhao hoʻokahi no kēia kumu pono. ʻO ka liʻiliʻi e holoi ai, ʻo ia ka liʻiliʻi e makaʻu ai, a ʻo ia makaʻu ka hapalua o ka mea e ʻano hiki ʻole ai ke kuke i ka pō māluhiluhi.
Ke ʻoi aku ma mua o ka pule māluhiluhi
Loaʻa i nā mea a pau nā wā e lilo ai ke kuke i ka mea hope loa e hiki ai ke mālama. Akā inā ʻike ʻoe ʻaneʻane ʻaʻohe ou ikaika e hānai iā ʻoe iho, a ke kahe nei kekahi ʻano haʻahaʻa i ke koi e ʻai loa, he pono kēlā e nānā ai. Hiki i ka luhi hoʻomau a me ka nalowale o ka makemake i ka mālama kumu ke lilo i hōʻailona o kekahi mea e ʻike ai ke kauka, mai ke kaumaha a i nā pilikia thyroid a i ka luhi pau loa wale nō paha. ʻAʻole he hana ʻoi loa ke kīkoʻo ʻana. He mālama maikaʻi iā ʻoe iho.
Ia manawa, e hoʻohaʻahaʻa i ka pae me ka hala ʻole. He ʻai ahiahi maikaʻi loa kekahi kīʻaha cereal me ka hua i ka pō paʻakikī. Pēlā nō ka palaoa me ka pīhā pinati a me kahi kīʻaha waiū. ʻO ka hānai ʻana iā ʻoe iho i kekahi mea oluolu a maoli, he lanakila ia, pau. ʻAʻole ka pahuhopu he ʻai hoʻohanohano. ʻO ia ke mālama iā ʻoe, ʻoiai i nā lā āu i māluhiluhi loa ai. Ma ia mau lā nō.
Nā kumu
- Harvard T.H. Chan School of Public Health, The Nutrition Source, Healthy Eating Plate
- Mayo Clinic, Healthy meals start with planning
- USDA Food Safety and Inspection Service, Freezing and Food Safety