1 - Nā Mele
ʻAʻole ia he mea hūnāʻia ka hua o ka meaʻai maikaʻi. Ke loaʻa ka pōʻai'āpala, e kipa aku i kāu kīlaʻai. ʻO nā mea a pau i loko o laila eʻoi aku ka maikaʻi iāʻoe ma mua o nā mea i loko o kāu hale lole. Akā, ua like pū nā hua a pau? E nānā pono i nā hua eʻoi aku ka maikaʻi inā eʻimi anaʻoe e lilo i ka kaumaha.
He mea punahele nā'ōpala. ʻO lākou ka hopena hope loa: hoʻopihapiha, nani, crunchy, a me ka leka. Ua hōʻikeʻo nā haʻawina i kaʻaiʻana iʻekolu mauʻalani i kēlā lā i kēia lā e hiki ke kōkua me ka paʻakikī kaumaha -ʻaʻole he mea kānalua, no ka mea ua paʻakikī ka piha i ka wela, kahi mea kanu eʻikeʻia e hoʻoulu ai i ka piha o ka'ōpū a mālama i ka pōloli.
He nui nāʻano e loaʻa ai kāu lāina o ka'ōlaʻau: E koho i kahi pono o ka Fuji (ʻo nā'ōmeʻa he'āpena pōpilikia !), E hoʻopili i nā'āpana i kāu oatmeal, e kiola i nā'āpana i ka salakeke, e kuke i kekahi me kāu moa, aiʻole e kuke ʻo kahi mea momona momona.
1 kaiala apple: 95 calories,
2 - Pākiʻi
ʻO ke kinui he pāpālua pālua: Loaʻa ia i nā calories me kahiʻenehana wai kiʻekiʻe. ʻO keʻano kēia e hiki ai iāʻoe keʻai iʻelua pahu piha o ke kelomi no lalo o 100 mau calories aʻo kou'ōpū e manaʻo ai e like me ka nui o kāuʻaiʻana no ka mea,ʻoi aku ka hua ma kahi o 90% wai. Noho ka hydrated e kōkua iāʻoe e piha i ka piha!
Ināʻoe eʻimi ana i ka laweʻana i ka calorie i kēlā lā i kēia lā,ʻo ka hoʻokomoʻana o ka imu i kāu meaʻai, he hana akamai. Eʻike iā ia i ka wā eʻike aiʻoe i ka meaʻai i ka meaʻai. Ma kēiaʻano, e hōʻaloʻoe i nā mea hoʻonui i ka calo a e hoʻopiha i kou niho.
1 kaʻaila kepau: 46 calories,
3 - Raspberries
Heʻuʻuku nā huapika akā he ikaika. Ke emi mai nei kēia mau pēpē i nā calories, a emi iho i ka wā eʻikeʻoe he kiʻekiʻe lākou i loko o ke filoʻole (insigble) fiber. Keʻaiʻoe i ke kīʻaha he 64-calorie o nā raspberries, koe wale nōʻoe e'eliʻi i nā 32 calories. Hoʻopili i kēlā me kaʻoiaʻiʻo e loaʻa i nā lāpihi ka nui o nā mea fiber i kekahi hua (1 cup = 8g fiber), a ua loaʻa iā mākou kahi pale lanakila.
1 pākī kapu: 64 calories, 0.5g ka momona, 1mg sodium, 14.5g pahuka, 8g fiber, 5.5g sugars, 1.5g protein
4 - Kapiʻi
Hiki i ka huaʻona ke hāʻawi iāʻoe i ka nui o ka pī no kou kāloka kalo. ʻO kaʻaila huawai he 80 mau caloni wale nō, a like me ke kolo,ʻoi aku ka nui o 90% o ka wai. I ka manawa eʻokiʻoki aiʻoe i kaʻaila, e kāpīpī i ka mea'awaʻalo kalo, aʻai i ka mea a pau,ʻaʻoleʻoe e hoʻomau i ka manawa a iʻole e hoʻomau eʻai i kekahi mea'ē aʻe.
Eia kekahi, ua hōʻikeʻia nā haʻawina e hiki i kahi pūpū i kapaʻia he naringin ke emi i ke koko a me ka hopena i ke kaumaha o ke kaumaha . No laila, eʻoliʻoli i ka hua waina ma kēlā me kēia manawa e hoʻopili ai i loko o kou wai , e hoʻolei i kekahi mau wina i loko o kāu saladi, aiʻole e hoʻohana paha me he lemon e ho'āla i kāu meaʻai.
E hoʻomanaʻo i kaʻaiʻana i kaʻaila me kekahi mau lāʻau i loaʻa iā ia ka hopena maikaʻi. Ināʻoe ma kahi'āpala, nānā i kāu kauka ma mua o ka hāʻawiʻana i kaʻaila i kāuʻai.
1 kaʻaila hua'ōlelo: 82 calories,
5 - Nāʻoni
Ināʻaʻole ka huaʻulu i kāu hele-i ka citrus koho,ʻoluʻoluʻoe. ʻO nā huana nā mea kaumaha nui loa. Hiki i ka'ōpū a me ka wai wai, e kōkua iāʻoe i ka piha.
ʻO kekahi mea nui e pili ana i nā alani? Loaʻa i nā manawa a pau heʻano likeʻole i ka wā aʻaʻole lawa nā ala e hoʻonui i ka hua i kāuʻai. Eʻai i ke alani holoʻokoʻa e like me ka'ā'ā a me ka hoʻohanaʻana i nā'āpanaʻalani mandarin i nā meli.
1 alani nui: 86 calories,
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!