Makemakeʻoe i ka pōloli ke ho'āʻoʻoe e lilo i ka kaumaha? He nui nā mea o mākou e hana. Akā,ʻike nā meaʻai maʻemaʻe inā inā lawaʻoe i ke kiko i kāuʻai, e hele loa ana ka pōloli. Aʻo ka poʻeʻaiʻai maikaʻi uaʻike pū nō hoʻi lākou i nā meaʻai kūlohelohe kahi kumu nui o ke fiber.
Akā, e hoʻomanaʻo pono i ke akua. ʻO kekahi mau meaʻai nui o ka fiber ua kiʻekiʻe i ka momona a kiʻekiʻe i nā calories. Inā makemakeʻoe e pale i kou pōloli a nele i ka kaumaha, e hoʻohana i kēia papa inoa o nā meaʻai kūlohelohe no ka pohō kaumaha i ke kiʻekiʻe i ke fiber akāʻo ka mea haʻahaʻa i nā calories a me ka momona. Hiki iāʻoe keʻike iā lākou a pau i kāu hale kūʻai o ka hale kūʻai a he hikiwawe iā lākou ke halihali pū meʻoe no ka mea wikiwiki, hoʻopoʻopo i ka meaʻai-i ka wā e hele aiʻoe.
1 - Nā kauwela
ʻO nāʻulaʻula kahi hoaaloha o ka dieter no ka mea uaʻeleʻele lākou, ua hoʻopihaʻia me ke kahiʻalo a he haʻahaʻa loa i nā calories. ʻO ka māmā momona momonaʻole he mea maʻalahi ke mālama i loko o ka friji a maʻalahi ke kāpae inā makemakeʻoe i kahi pōʻai ma ke hele.
ʻAʻole nā pālawewe ka mea kanu iʻoi aku ka nui loa, akā, loaʻa iāʻoe he 2,2 kemu o ka fiber no kēlā me kēia 20 calories (e pili ana i 9 mau lau) eʻai aiʻoe. Inā makemakeʻoleʻoe eʻai wale i nā radish, eʻokiʻoki iā lākou a hōʻawi iā lākou i kāu palemele e hāʻawi iā ia i ka'ōlaʻi paʻakai. Hiki iāʻoe ke kuke i nāʻulaʻula aʻai aku iā lākou e like me ke kīʻahaʻaoʻao maikaʻi.
2 - Iwi
ʻO nā pīpī, i kapaʻia he pibanzo beans,ʻo ia kekahi o nā mea kikowaena nui o ka fiber. ʻO ka hapalua o ka piʻa momona e hāʻawi ana i 140 calories a kokoke i 6 grams o ke fiber.
Inā makemakeʻoe i ka hopena maikaʻi o ka chickpeas, hiki iāʻoe keʻai iā lākou wale nō a iʻole heʻaoʻaoʻaoʻao. Akā, he nui nā mea kuke e hoʻohana i nā meaʻai. Hoʻohana wau iā lākou e hana i kahi humoho kalo-kalo (me kaʻole kahini). Hiki nō hoʻi iāʻoe ke hōʻiliʻili i nā puʻu pibanzo i nā soupena a me nā meli, aiʻole e hana i nā poppea chickpea e like me kahi meaʻai.
3 - Guava
ʻO ka Guava he huaʻai hoʻokipa maikaʻi e hāʻawi ana i nā calo he 45 a me nā kaheʻelima o ke fiber ma nā hua kumu. Hiki keʻaiʻiaʻo Guavas akā he nui ka poʻe e ho'āʻo ana e lilo i ka hana kaumaha e hana ai i ka laleʻa olakino .
No ka hana 'ana i ka'alimalie me ka guava, hoʻohui i kekahi hapa o ka hua (he meaʻai a pau!) Me nā huaʻona a hua huaʻala. ʻO nā huaʻoki a me ka paina paʻi lua a me guava. E hoʻoulu i ka waiu e like me ka waiū waimaka a i ka yoguma inā makemakeʻoe, akā,ʻaʻoleʻoe. Hiki iāʻoe ke hōʻoia i ka'ōina no kahi olakino maikaʻi o ka protein a me kaʻoi aku o ke fiber!
4 - Pears
Loaʻa i ka niho niho? Hiki i ka pila ke hoʻopiha i kou makemake a hoʻopakele i ka maikaʻi o ka fiber. ʻO kahi peleʻili liʻiliʻi he 85 calories wale nō akā hāʻawi i 5 grams o ke fiber.
ʻO kekahi poʻe kālepa eʻalo i nā pears no ka mea ua maʻalahi lākou e mālama. A ināʻoe e pau i ka hoʻoleiʻana iā lākou i loko o ka'ōpala, ponoʻole ka uku. Akā inā kohoʻoe a mālama pono i nā peʻa maikaʻi, hiki iā lākou ke mālama mau no nā mahina.
5 - Seleka
He kūlana maikaʻiʻo Celery ma keʻano he meaʻai nui. Akā, aia kekahi kumu e hoʻomau ai nā mea make maʻemaʻe i kēia maʻi i loko o ke kui. He mea maʻamau, he maʻalahi, aʻoi aku ka nui o ka calories. ʻO Celery kekahi kumu maikaʻi o ka'ōnaehanaʻai.
ʻO kahi'ōpuʻu o ka celery he 6 caloni wale nō a me hoʻokahi momona o ke fiber. ʻAʻole i like ke kani me ka nui o ka fiber, akā ināʻikeʻoe i nāʻano a pau e hiki ai ke hoʻohana i ka celery, hiki ke hoʻokomo kokeʻia kēlā mau palemia pa'ū. Eʻokiʻoki i ka puaʻa a hoʻonui i ka omelet i ke kakahiaka no ka'ō kakahiaka. Hoʻohui iʻelua aʻekolu paha mau kiko e holo ai i kaʻaina awakea. Hiki iāʻoe ke hana i kaʻaila'akila no kaʻaina awakea. E hoʻohana i nā pīni keʻokeʻo (ʻoi aku ka fiber!) Ma kahi o ka kaumaha kaumaha eʻoki i nā calories a mālama i ka mīpī.
6 - Kaluna o Palm
He mea hou kēia huaʻaiʻoʻoleʻa i ka poʻeʻaiʻai maikaʻi. Ma ke kumukūʻai, hiki iāʻoe ke loaʻa iā lākou i loko o ka mālaʻai momona ma mua o kaʻoihanaʻoihana. ʻOiai inā hiki iāʻoe keʻimi a hoʻomākaukau i kaʻano hou, hiki iāʻoe ke emi iho i ka mea sodium a loaʻa kahiʻoi aku maʻemaʻe.
ʻO kahi kīʻaha piha o nā pama o ka pama he 41 calories wale nō a hāʻawi i ka 4 mau fiber. He nui nā kānaka e hoʻohālikelike i ka ho'āʻoʻana i ka mea'alapaka aiʻole nā artichokes no laila he maʻalahi lākou e'ānai a hoʻonui i ka paʻakai. Hiki iā lākou ke kukeʻia me ka lemon ma keʻanoʻaoʻao. No ka mālamaʻana i nā calories i ka mana, e hoʻohana i ka moa meaʻai ma kahi o ka paila i ka wā eʻoki aiʻoe iā lākou.
7 - Peʻiʻo Frozen
Ināʻoe ma ka papa kālā a ke ho'āʻo neiʻoe e lilo i ka kaumaha, hiki iāʻoe ke hōʻole i nā hōʻailona kiʻekiʻe o nā hua hou ma kaʻoihana huahana. Akā, hiki iāʻoe ke mālama i nā hua i kāuʻai. E kūʻai wale i kā lākou ma kaʻaila hauʻoli ma kahi.
ʻO nā hua liʻiliʻi he kumu nui o ka fiber a me nā meaʻai'ē aʻe. ʻO nāʻanoʻeleʻele i hoʻopiliʻoleʻia ma ka ulu me ka'atika, no ka mea he laʻana, he 97 calories ma ke kīʻaha a he 8 maumu o ke fiber. Aia nā'ōlapa ulu me nā caloli he 64 wale nō a me 8 grams o ke fiber.
No laila, he aha ke ala maikaʻi eʻai ai i nā hua'atila? Hana i kahi kalo kalo, ke'onihi maikaʻi! Makemake au i kēia meaʻaʻai Berry Smoothie mai ka Cookbookbook The Shred Diet.
- 2ʻalani nui,'ōlaʻi,ʻokiʻoki
- 1/2 mau hua'aiani
- 1/2 mau lālā maloʻo
- 1/2 mau kīpiʻi kelikō
- 6 mau kupa
ʻO ka'ōhinu he 2 a nona wale nōʻo 134 calories no ka lawelaweʻana a me 8 grams o ke fiber.
8 - White Beans
ʻO nā kīʻaha maʻamau a me nā mea kānana maʻamau e mālama i nā pīni keʻokeʻo ma ka lima ma ka lumi kuke. ʻO ka meaʻoiaʻiʻo,ʻo ka nui o nā pia he mau kumu ola maikaʻi o ka fiber, akā makemake au i nā pīni keʻokeʻo no ka mea uaʻoi aku ka nui.
Hāʻawiʻia ka hapalua hapa o ka pīni keʻokeʻo he 150 mau calories a me 6 grams o ke fiber. Loaʻa iāʻoe kahi kokoke 10 grams o ka protein i kēlā lawelaweʻana i nā beana.
Hiki iāʻoe ke hoʻolei i nā pīni keʻokeʻo i loko o nā pūpū a me nā salam, akā, makemake au i nā pīni keʻokeʻo me ka hoʻonāʻana i kaʻu meaʻai. ʻO ka hopena o nā meaʻono loa loa (e like me ka hulu melemele aʻu i'ōlelo ai ma mua) ua kaumaha kaʻaila a iʻole ka waipū i mea e loaʻa ai keʻano leʻo. Akā, hiki iāʻoe ke hoʻokuʻu i nā mea laʻa momona momona a hoʻohana i nā piʻa keʻokeʻo maʻemaʻe. He maʻalahi ka hana a me kaʻono. ʻAʻole anei he mea makemake o nā'ōpūʻono? E ho'āʻo i kēia wai momona momona, Kale me White Bean soup ma kahi. Loaʻaʻoe i kahiʻehiku mau'emu o ka fiber i kēlā me kēia lawelawe.
9 - Rye Crackers me Veggies
He nui nā meaʻai maʻaʻole e koho i ka palaoaʻai a pau e hoʻonui i kā lākou ulu . Akā, uaʻike aneiʻoe hiki iāʻoe ke loaʻa aku i nā kānana a me nā mea kūʻai'ē aʻe me nā pīpī? Heʻoiaʻiʻo, akā, ponoʻoe e koho i nā kuʻikahi maikaʻi.
Hoʻokahi'āpana o ka palaoa'āhiʻai piha i kaʻaila a hiki i kahi o 130-150 calories, 2 grams o ka momona a me 3 grams o ke fiber. Akāʻo kahi lawelawe o Light Rye Crackers mai Ry Krisp hāʻawi wale aku i nā calo he 46, 2 grams o ke fiber a me ka momona.
No kahi lāʻaiʻai momona, hopu i 4 mau kīkaʻi (2 mau lawelawe) no ka loaʻaʻana 4 grams o ke fiber. A laila kau i nā pepaʻulaʻula i paʻipaʻiʻia (he kumu maikaʻi no hoʻi o ka'ōponaʻai) ka hoʻohaʻahaʻa haʻahaʻa haʻahaʻa a me nā mea kanu no ka meaʻai pa'ū.
10 - Peʻa
ʻO ka pea a me ka paʻakai,ʻaʻole ia he mea momona, akā ua hoʻopihaʻia me ka fiber; he laulā a he maʻalahi lākou e mālama i loko o ka pāʻani a hoʻohana i kahi pine.
Hoʻokahi ka hapalua o ke kīʻaha o ka pua i hāʻawi i ka caloka he 62 a me ka 4.4 grams o ke fiber. Hiki iāʻoe ke pōmaikaʻi mai 4 mau polokalamu o ka protein i ka wā eʻai aiʻoe i kahi lawelawe o ka peʻa.
Ke kiola nei wau i ka peas i loko o kēlā me kēia sala uku aʻu e hana nei. Ke hoʻokuʻu nei hoʻi au i ka lima o nā pī i loko o nā mālaʻai pīkī nui o ka pīpī aʻu i hoʻomākaukau ai,ʻoiaiʻaʻole ka peʻa ma ka papa inoa. Loaʻa ka'ōpala o ka Peas ma kahi kūpono me nā mea a pau. Inā makemakeʻoe eʻai i ka pīpī ma o lākou iho, e hoʻohana i kekahi o kēia mau meaʻawaʻawa kalo ma lalo iki.
11 - Jicama
Ua loheʻoe e pili ana iā Jicama ? He mea kaulana ia ma kekahi mau wahi o ka'āina a paʻakikī eʻike i nā mea'ē aʻe. Akā, he mea waiwai kēia huaʻaiʻona momona aʻikeʻoe eʻae i ka kaumaha me ka fiber. Hoʻokahi wale nō jicama kūmole i hāʻawiʻia he 140 calories, 3 grams o ka protein a me kaʻokiʻana i 18 grams o ke fiber.
ʻAʻole maopopo i kahi e pili ana me jicama? Hiki iāʻoe ke puhi aʻoki i ka veggie aʻaiʻia e like me kāu eʻai ai i kahi kāloka. Hoʻohui nui ia i ka pūnāwai a me nā meli kauwela.
12 - Pāniʻi
ʻO kaʻaiʻana heʻaiʻai no nā kumu he nui. ʻO kēia lau nahele'ōmaʻomaʻo ka nui a hoʻopihaʻia i ka meaʻai. ʻO kahi kīʻaha hoʻokahi kīʻaha no ka'ōlaʻi paʻi e hāʻawi ana i nā calo he 41, 4.3 grams o ke fiber a me 5.3 grams o ka protein. Ināʻoe e pili ana i ka liloʻana o ke kaumaha, ponoʻoe e mālama mau i kahiʻeke o ka'ōnihi ma ka lima.
No laila, he aha ke ala maikaʻi loa eʻai ai i ka'ōina? Ke hoʻohana nei au i ka'ōnihini ma kahi o ka leka i ka hau hau ma luna o kuʻu mau mōmikana a me nā meli. Hoʻonui au i ka'ōina i koʻu'ōlā kakahiaka a ua hana wau i ka hauʻi hauʻi hauʻoli maikaʻi i loko o ka mea holoi.
13 - Sokina Acorn
ʻO ka nui o nā'ōpala'ōpala e hāʻawi i ka fiber, akāʻo ka'elemu acorn kekahi o kaʻu mau mea punahele no ka mea he maʻalahi kaʻike ma ka māhele huahana,ʻaʻohe mea maʻalahi a maʻalahi hiki ke hoʻomākaukau. ʻO ka hapalua'āpanaʻeka he 67 calories, 3.25 karamu o ke fiber a me 1.75 kahe o ka meaʻai.
He mea nui ka soda no nā mea make e makemake nei i ka meaʻai. ʻO kēiaʻanoʻoluʻolu maikaʻi, he mea maikaʻi loa ia no ka hanaʻana i nā meaʻai'ē aʻe e like me ka mea kanu a me ka pākī. He aha ke ala maikaʻi loa e hoʻomākaukau ai i nā'ālemu acorn? Makemake wau e 'ai i ka mea, akā, hiki iāʻoe ke ho'āʻo ma ka hoʻohanaʻana i nā'ālemu acorn i nā soup, nā mea me nā mea i kāluaʻia.
14 - Pāleʻi'alaʻula
Keʻimi nei i kahi alalahi a me ka maʻalahi e hoʻohui ai i ka fiber i kāuʻai? ʻAʻole hiki ke maʻalahi ma mua o ka puaʻaʻala. ʻO kahi lawelawe o kēia mea kanu maʻalahi he 2.5 grams o ke fiber, 2 grams o ka protein a me nā calo he 25 wale nō!
Ma muli o ka uluʻana o ka'alapiʻipiʻi i ka laulaʻau nui, eʻikeʻoe i ka nui o nā hoʻolālā pūnaewele no nā hou a me nā mea hoihoi e hoʻohana ai i ka mea kanu. He lālā nui loa ia eʻai ai i ka'ōpala, akā, hiki iāʻoe ke hoʻopili i ka'ōpalipelu i keʻano likeʻole. Hoʻomaʻamaʻa kekahi poʻe i ka pizza me ka puaʻaʻalaʻala a maikaʻi maoli ka maikaʻi!
15 - Brokoli
Uaʻike nā kānaka a pau he maikaʻi ke broccoli no ka pohō kaumaha, akāʻoʻoe keʻike i ke kumu? Hoʻokahi kīʻaha hāʻawi 31 calories, 2.4 grams o ke fiber a me 2.5 grams o ka protein. ʻO ia hoʻi, hiki iāʻoe ke hoʻopiha i ka pahu broccoli a loaʻa mau kahi lumi i kāuʻai no kahi hana maʻamau liʻiliʻi.
Ināʻaʻoleʻoe makemake i keʻano o broccoli, e hoʻohana i loko o ka'ōmole. E loaʻa iāʻoe ka meaʻai a me ka meaʻai o kēia lauoho olakino me kaʻole o ka hua'ōlelo a ka nui o nā mea makeʻole i makemake.