Ke kuke ʻana i nā lau ʻai āu e ʻai maoli ai

ʻAneʻane he pahu manaʻo maikaʻi ko nā mea a pau ma lalo o ka pahu hau. Kūʻai ʻoe i ka spinach, nā pīpā, ka ʻeke kāloti, piha i ka manaʻo paʻa. Hoʻokahi pule ma hope ke kiola nei ʻoe i ka hapalua, ʻano palupalu, ʻano paheʻe, a naʻau hewa iki no ia.

ʻAʻole pinepine ka pilikia he mana makemake. ʻO ia ka mea, ʻo nā lau ʻai maʻemaʻe, kaumaha, i hoʻolapalapa a make, paʻakikī maoli ke kali me ka makemake. Inā ʻono kekahi mea, ʻai ʻoe iā ia me ka hana ʻole iā ia he papahana. No laila e haʻalele kākou i ke aʻo a kamaʻilio e pili ana i ka hana ʻana i nā lau ʻai āu e makemake maoli ai.

Ma mua, he wahi nānā

Loaʻa i nā lau ʻai ko lākou kaulana. Lawe lākou i ka fiber, nā huaola, a me nā minelala, a ua hoʻopili ʻia ka ʻai hou aku iā lākou i nā pae haʻahaʻa aku o ka maʻi puʻuwai, ka maʻi kō ʻano ʻelua, a me kekahi mau maʻi kanesa. Hana ka fiber wale nō i ka hana mālie a kūpaʻa, e kōkua ana iā ʻoe e naʻau māʻona a mālama i kou ʻōpū a me kou kō i ke koko ma kahi pae like.

ʻAʻole loaʻa i ka hapa nui o kākou ka lawa, a ʻaʻole ia he hāʻule pilikino. Ua hōʻike nā CDC ʻo kahi o 1 o nā kānaka makua he 10 e ʻai i ka nui o nā lau ʻai i ʻōlelo ʻia. Pae ke alakaʻi maʻamau ma kahi o ʻelua a ʻekolu kīʻaha i ka lā no ka hapa nui o nā kānaka makua, akā mai ʻae i kēlā helu e lilo i lāʻau e hahau ai iā ʻoe iho. Inā ʻai ʻoe i kakaʻikahi loa i kēia manawa, ʻo ka neʻe mai ka ʻaneʻane ʻole i kekahi he lanakila maoli. E kuhikuhi i ka ʻoi aku ka maikaʻi, ʻaʻole i ka hemolele.

E hana iā lākou e ʻono i kekahi mea

ʻO ke kumu nui loa ʻaʻole e ʻai ai ka poʻe i nā lau ʻai, ʻo ia he manakā nā mana a lākou i ʻai ai. Hoʻoponopono ka ʻono i ka hapa nui o ia.

• E pūlehu iā lākou. Hoʻolilo kahi umu wela i nā lihi i melemele a lawe i kahi momona maoli a ka hoʻolapalapa e holoi ai. E hoʻoluliluli i ka brokoli, nā kāloti, ka kaleflower, a i ʻole nā pua kāʻele me kahi aila iki, paʻakai, a me ka pepa, a pūlehu a kakala nā lihi. Hoʻohuli kēia i nā kānaka kānalua lau ʻai he nui aku ma mua o kekahi mea ʻē aʻe.
• Mai makaʻu i ka paʻakai, ka momona, a me ka ʻawaʻawa. He ʻiniki paʻakai, he kahe aila ʻoliva, a me kahi kōmi limu i ka hope, e hana ana i ʻaneʻane kēlā me kēia lau ʻai e ʻono ola. ʻAʻole kēia he hoʻopunipuni. He kuke ia.
• E hoʻohui i ke kakala a me ka ʻako. He sela wikiwiki i kahi pā wela, he kāpīpī o nā nati a i ʻole nā ʻanoʻano i pūlehu ʻia, kekahi mau minuke ma lalo o ke kukui pūlehu. Hana ka ʻano i nā lau ʻai i mea hauʻoli ma kahi o ka pahē.
• E hilinaʻi i ke kālika, nā lau ʻala, a me ka mea ʻala. Kālika, hua chili, kumino, kahi hui mea ʻala maikaʻi. He liʻiliʻi ko lākou kumu kūʻai a hoʻololi i nā mea a pau.

ʻAʻole pono ʻoe he kanaka kuke e hana i kekahi o kēia. Inā hiki iā ʻoe ke hoʻā i kahi umu a hoʻohana i kahi pā papa, hiki iā ʻoe ke pūlehu i nā lau ʻai.

E hūnā iā lākou ma kahi ʻaʻole ʻoe e ʻike ai

I kekahi mau lā ʻaʻole ʻoe makemake e ʻono i nā lau ʻai iki, a ʻo ia pono. E hoʻokomo malū iā lākou.

• E hoʻoluliluli i nā lau ʻai i ʻokiʻoki liʻiliʻi a i hoʻopuʻe ʻia i loko o ka kai pasta, ke chili, nā kupa, a i ʻole nā kaserola. Nalo ka hapa nui o lākou.
• E hoʻolei i kahi puʻupuʻu spinach i loko o kahi mea inu wili. Me ka hua i loko, ʻaʻole ʻoe e ʻono iā ia.
• E hoʻohui i nā pīpā, nā ʻakaʻakai, a i ʻole ka spinach i nā hua moa kāwili a i ʻole kahi ʻōmeleka.
• E hoʻopaʻapū i nā lau ʻai hou aku ma luna o kahi sanawika, kahi pizza, kahi tako, ma luna o ka mea āu e ʻai mua nei.

He meʻe mālie ke kupa ma ʻaneʻi. Hiki iā ʻoe ke hoʻokomo i kekahi mau lau ʻai ʻokoʻa i loko o hoʻokahi kīʻaha, a ʻono ʻaneʻane nā mea a pau i hoʻolapalapa mālie ʻia me kahi kai iki a me ka mea ʻala.

E hana i ke koho maʻalahi i ka mea maʻamau

ʻO ka nui o ka "ʻai maikaʻi aku" he hoʻonohonoho wale ʻana iā ʻoe iho i lilo ai ke koho maikaʻi i ka mea kūpono.

1. E mālama i nā lau ʻai i hoʻomaʻalili ʻia ma ka lima. ʻOhi ʻia lākou ʻoi a hoʻomaʻalili koke ʻia, no laila ʻano olakino like lākou me nā mea hou, a ʻaʻole loa lākou e pala iā ʻoe. Ke pala nā mea hou, mālama mau ka pahu hau iā ʻoe.
2. E hoʻomākaukau mua iki. E holoi a ʻokiʻoki i kekahi lau ʻai maka ke hoʻi ʻoe mai ka hale kūʻai. ʻAi ʻia nā lāʻau kāloti a me nā ʻāpana pīpā āu e lalau ai me ka hummus. ʻAʻole pinepine e ʻai ʻia ka pīpā holoʻokoʻa ma ka pahu.
3. E hana i nā lau ʻai i mea nui loa o ka pā. Ma kahi o kahi ʻaoʻao liʻiliʻi, e ʻae i nā lau ʻai e lawe i ke kaʻawa nui loa. E hoʻololi i kekahi o ka palaoa a i ʻole ka ʻuala kahiki no kahi puʻu hou aku o kahi mea ʻōmaʻomaʻo a i pūlehu ʻia.
4. E hoʻololi i hoʻokahi mea i ka manawa. E koho i hoʻokahi hana hou, e hoʻohui i kahi lau ʻai i ka ʻaina awakea, e laʻa, a e hoʻomau iā ia no kekahi mau pule ma mua o ka hoʻohui ʻana i kekahi hou. Lanakila nā hoʻololi liʻiliʻi e mau ana ma luna o nā mea nui ʻaʻole e mau.

E akahai iā ʻoe iho

ʻAʻole kēia he hōʻike āu e holo a hāʻule ai. I kekahi mau pule e ʻai nani ʻoe a i kekahi mau pule e ola ʻoe ma ka palaoa pūlehu, a ʻaʻohe o lāua e ʻōlelo i kekahi mea e pili ana i kou waiwai. Hali ka meaʻai i ka naʻau he nui no ka poʻe, a inā e pau kona naʻau ʻia he meaʻai maʻamau i kekahi manawa, inā e lilo ka ʻai i kumu o ka piʻihau maoli, ka hilahila, a i ʻole nā lula ʻoʻoleʻa paʻakikī ke uhaʻi, he mea kūpono ia e hāpai me ke akahele me kahi kauka a i ʻole kahi loea meaʻai i laikini ʻia. Pono ka ʻai maikaʻi e hoʻonui i kou ola, ʻaʻole e hoʻoliʻiliʻi.

E hoʻomaka me hoʻokahi lau ʻai āu e makemake maoli ai, i kuke ʻia ma ke ʻano āu e leʻaleʻa maoli ai. E kūkulu mai laila. ʻO ia ka mea huna holoʻokoʻa. ʻO ka meaʻai olakino loa o ka honua, ʻo ia ka mea āu e hoʻomau e ʻai ai, a e hoʻomau wale ʻoe e ʻai i ka mea e ʻono iā ʻoe.

Nā Kumu

• CDC, Only 1 in 10 Adults Get Enough Fruits or Vegetables
• Harvard Health, A 5-step plan to eat more produce
• Mayo Clinic, Veggie hacks: How to include more vegetables in your diet
• NHS, 5 A Day: what counts?