He aha ka mea e maikaʻi ai ka meaʻai? ʻIke au ma o nā puke waihona puke a ma ka pūnaewele, e ho'āʻo ana e huki i kaʻuʻike o ka meaʻai olakino. ʻO wau,ʻo kaʻaiʻai maikaʻi ka laweʻana i nā meaʻai āpau a pau, eʻai ana i nā hua a me nā huaʻai, e hoʻemi ana i kaʻai momona a me ka sodium, e ho'āʻo ana ma mua o ka palena kūpono o ka meaʻai ma ka'Aiwi Uila (DV) a me nā kolekela i hoʻonohoʻia e USDA. A no ka meaʻo Cook Cook kēia, pono mākou i nā mea laʻa maikaʻi i ka wikiwiki.
Ma muli o ka hoʻokumuʻana o kaʻu kula i kaʻepekema, ua paʻa wau i keʻano o kaʻahahuiʻAmelika Dietetic eʻaiʻia ana e pili ana i ka USDA Food Pyramid kaʻoihana maikaʻi loa. Uaʻike au ua nui nā hoʻohewaʻiaʻana o kēia kumumanaʻo, me kekahi e'ōlelo nei no ka loaʻaʻana o ka'āpana nui o nāʻAmelika ma mua o ka paʻiʻana o ka Pyramid Food, he meaʻole ia. Akā, ua manaʻo ka mea hōʻino i ka hahaiʻana o nā kānaka i nā alakaʻi a ke aupuni!
ʻO kaʻuʻikeʻana,ʻo ka hapa nui o nā kānakaʻaʻole e hahai i nā'ōlelo a ka Pyramid Food. ʻO kaʻoiaʻiʻo,ʻo ka hapanui o nā keiki a me nā'ōpiopioʻaʻole eʻai i ka palena iki o nā huaʻai a me nā mea kanu. ʻAʻole ka poʻe i hahai i ka Pyramid. ʻO kahi haʻawina e pili ana i ka poʻe nāna i hoʻokumu i kā lākouʻai ma kēia papaʻai e hāʻawi mai iā mākou i ka pane pololei e pili ana i kona hilinaʻi a me kona ola kino. ʻO nā hōʻike hōʻike āpauʻaʻole eʻokiʻoki ia.
Ua penaʻia nā'ōpelu i ka mauʻenemi.
ʻO nā'ōpelu pūlū nui, e like me nā kīʻaha holoʻokoʻa, ka palaoa, ka pasta, a me ka laiki laiki, he maikaʻi ia noʻoe. Hāʻawi lākou i nā lāʻau fiber, B, nā phytochemicals, a me nā antioxidants e pono ai i kou kino e noho maluhia. ʻO kaʻoiaʻiʻo, hiki iāʻoe ke loaʻa i ka lālā lāʻau mai nā hua, nā hua, a me nā meaʻai. Inā hoʻoemiʻoe i nā'ōpona'aleʻa, ma keʻano, eʻokiʻoki iʻole aiʻole e hoʻopau i nāʻoa keʻokeʻo, keiki laiki, ke kōpaʻa a me nā meaʻono'ē aʻe, nā mea i hanaʻia i ka maikaʻi, i ka paʻi.
Akā naʻe, mai hōʻoki i ka palaoa āpau, nā lemu, nā huapalapala, nā pīpī i ka palaoa a pau, nā huaʻona, nā hua, a me ka lauiki laiki. 'Aiʻa nā'ōpona'aleʻaleʻa he mau kūkaʻi maikaʻi, kahi hiki ke kōkua i ka hoʻoikaika i ke kō koko a makeʻoe i ka lōʻihi lōʻihi.
Ma muli o ka nui o mākou e hoʻohana nei i nā meaʻai maʻamau eʻokiʻoki i ka manawa i hoʻohanaʻia i loko o ka lumi kuke, e aʻo i ka heluheluʻana i nā hōʻailona waiwai. Hana i kahi kūikawā nui i ka helu o nā lawelawe i kēlā me kēia'ōhū, a me ka nui o ka lawelaweʻana. ʻAi ka nui o nā kānaka ma mua o ka nui o ka lawelaweʻana o nā meaʻai. Ke nānāʻoe i ka pakenekaʻo Daily Value (DV) o nā meaʻai i nā meaʻai, e hoʻomanaʻo inā ināʻoi kaʻai i 20% aʻoi aʻe paha o nā meaʻai a pau, uaʻikeʻia kaʻai i uka i ka mea kanu. E noʻonoʻo i nā hua'ōlelo e like me 'lite' aiʻole 'maikaʻi'. Hiki iā lākou ke kūʻai aku i nā'ōlelo hoʻolaha,ʻaʻole nā koi hoʻopono. ʻO kekahi mau hua'ōlelo heʻano koʻikoʻi. No ka laʻana, 'free', 'o ia hoʻi, ka nui o ka meaʻai e hikiʻole ke hoʻololi i kou kino. No kaʻike hou aku e pili ana i nā manaʻo hua'ōlelo ma nā huapalapala pono, eʻike i kēia palapala Pelekane. E nānā pono i ka 'hoʻohanaʻana' a 'kūʻai aku i nā lā, e mālama iāʻoe a me kouʻohana.
Ua kohoʻia kēia mau hiʻona no ka mea he'alapona lākou. ʻO keʻano o ka lawelaweʻana i kahi o 30% o ka USDA DV i manaʻoʻia he mau mea waiwai nui e like me ka calcium, Vitamin A, Huakila C, a me ka B Vitamin.
Uaʻimi hoʻi au i nā meaʻai me ka haʻahaʻa haʻahaʻa o ka momona, ka nui o nā fiber, nā hua kanu huluhulu, a me nā huaʻai, a me nā mea likeʻole. Noʻoukou o ka poʻe e helu nei i nā kāpili, e komo pū wau i ka helu kaʻapalāʻau no kēlā me kēia meaʻai.
A mākaukau kēia mau mea hoʻomākaukau i loko o 30 mau minuke aiʻole ka liʻiliʻi, aiʻole he wā hoʻomākaukau no ka 20 mau minuke aiʻole ka liʻiliʻi. E ho'āʻo i kekahi o kēia mau leka i kēia hebedoma a hauʻoli i ka meaʻai e hānai neiʻoe i kouʻohana.
He maikaʻi i loko o ka wikiwiki
- ʻO Sirloin Steak a me ka Sala Sala
ʻAe, hiki iāʻoe ke lawelawe salakeke i ka hoʻoilo! ʻO kēia'ōlalā maikaʻi nui piha i ka meaʻai a me ke kala (i ke kī i kahi meaʻai maikaʻi, ma ke ala!). - ʻO ka Salmon Cup Salmon me nā'Omona A me ka Carrots
Kūʻai nui ke kīpōpī i ka kukeʻana i ka meaʻai, no ka mea, kōkua ka mahana wela i ka hoʻolālāʻana o nā AGE, aiʻole ka hopena o nā hopena o nā huahana i hanaʻia ma ka wela wela, hiki ke hoʻonui i ka pilikia o ka hoʻouluʻana i nā maʻi. ʻO kēia mau mea hoʻonanea wale nō i ka manawa e hoʻomākaukau ai,ʻoiaiʻo ia e kuke no nā hola.
- Pilafona a me ka Pila Pila
ʻO nā huaʻala i huaʻia he kumu nui o ka fiber a me ka huaora. Hoʻohui pūʻia me ka laiki a me ka moa, he meaʻono loa kēia meaʻai. - ʻO nā Chops Loa Loa
Hoʻopiliʻia nā huaʻulaʻula a me ke kope kope i nā paina me nā'ōpenaʻulu a me ka meli meli i loko o kēia meaʻai maʻalahi a me ka meaʻai. - Old Fashioned Goulash
Nui nāʻano tōmato e hoʻokomo i nā huaʻa A a me C i kēia mea'alahi a me ka wikiwiki. He mea hōʻoluʻolu aʻelemakule, akā maikaʻi nōʻoe! - ʻO ka pūʻano a me ka hānai
ʻEluaʻano hau hamo a me kahi hau hau eʻoluʻolu e hana i kēia sāla maikaʻi me ka maʻalahi a maikaʻi noʻoe. ʻO ia kaʻai wikiwiki kūpono no hoʻokahi pule pō. - ʻO Tomato a me Feta'āleo
Hoʻopiliʻia nā meaʻai i nā mea make e hiki ke hana i ka hoʻopihaʻiaʻana o ka protein. A ua piha nā'ōmato i nā huaora a me nā meaʻai. E hoʻomoʻi i kahi pīnihihihi no ka'ōpala a heʻona maikaʻi loa kāu i ka wikiwiki. - ʻO Strawberry Margarita
Hāʻaha kēia meʻa nani i nā'alamona hou a me nā mea momona me nā'ōpiopio, nā lime, a me nā mikina. ʻAʻole wale kaʻono, akā nani! - BBQ Lentil Sandwiches
Lawe nā Lentils i kahi o ka pipiʻai honua i loko o kēia mau mea momona momona a maikaʻi. Ua like lākou me ke kāpena Joe Joe, akā keʻole kaʻiʻo! - Kāpenaʻo Chile Soup
He waiwai a me ka mea momona nā pāpī. E hoʻohui iā lākou i nā mea kanu a me nā chiles a he wikiwiki loa kāu e piha ai. - ʻO Skillet Pork a me Peppers
ʻO ka palupalu'ōpiopio he meaʻoluʻolu, momona, a me keʻano momona o nā mea momona e kāpili me ka bele i loko o kahi meaʻono a me kaʻono. - Tex Mex Hawaiian Paku
ʻO ka pesto eʻaʻahu ana i ka pasta a me ka moa i loko o kēia meaʻai, ua uluʻia me ka cilantro hou, me kahi meaʻala nui. - Lapa Sala
Hiki iāʻoe ke hana i kēia salakeke ma kahi o 10 mau minuke. ʻO nā mea ula, nā momona a me nā meaʻono he mea hou a heʻono. - Lemon Salmon Paʻa
Hoʻopihaʻia nā huapalama a me nā meaʻai me ka lemon a me ka pepa, i hoʻohanaʻia me ka paʻi momona. - Pāpaʻi Pāʻakaiʻo Tomati
ʻO kēia māmā maʻalahi hiki ke hoʻohana i ka meaʻai a hiki i ka lima ma kāu pahu hau hau a me ka hale pāʻani. - ʻO Tex Mex Pork a me nā mea'alaina Spinach
Hoʻopiliʻia nā'āpana momona o ka puaʻa i ka'ōniwi, ka palaoa a me nā'ōmato i loko o ke kāwiliʻala kumini. Yum.
- Veggie a me Fish Skillet
Makemake au i kēia pāʻina hoʻokahi; he nani, heʻono a he meaʻai. - Nectarine Sole Skillet
ʻO nā meaʻono, nā kāmeleʻona maikaʻi me nā pāpale momona maikaʻi no kahi hui maikaʻi. Hiki iāʻoe ke hoʻololi i nā mango a manuahi, aiʻole nā peaches hou ināʻaʻole e loaʻa iāʻoe nā nectarine / - Roughy en Papillote
Hoʻopiliʻia kaʻalaniʻeleʻele i ka'ōmaʻomaʻo keʻokeʻo keʻokeʻo a me nā huaʻai, i kāpiʻia i loko o kahi pepa pepa. He maʻalahi kēia meaʻai, a he kūpono no ka hui. - ʻO ka mīniʻo ka meli
ʻO kēlā me kēia meaʻai e hāʻawi aku i kahi o 200%ʻo DV o Vitamin A, mahalo i ka'ōmaʻomaʻu'ōmaʻomaʻo maikaʻi. Hoʻonuiʻo Rosemary a me ke kīleʻa i ka meaʻala a me ka meaʻala. - ʻO ka meaʻono a me kaʻono
Hāpaiʻia kēia'enela skillet i piha i ka meaʻaʻai a me ka meaʻai. He nani ia, makemakeʻoe e lawe i ke kiʻi!