ʻO nā mea kōkua a me nā meaʻai hoʻomalu no nā meaʻai e kōkua iāʻoe e lilo i ka Weight
No ka poʻe lehulehu,ʻo kaʻaina awakea ka hapaʻoi loa o ka lā. Heʻoiaʻiʻo loa kēia ināʻoe e make . He mea paʻakikī ke piʻiʻana me nā koho maikaʻi maikaʻi e hānai i kaʻohana. Akā,ʻo ka hoʻomākaukauʻana i nā mea momona momona no kaʻaina awakea e kūpono i kāu papaʻai e hiki ke lilo i mea hoʻoulu hou. ʻO ka hopena maikaʻi loaʻo kaʻimiʻana i nā meaʻai kūpono i ka meaʻaiʻuʻuku i loko o nā calories akāʻo ka puʻuwai no ka mālamaʻana i nā mea i koe o kaʻohana.
Hoʻokomo i ka pāpale i nā meaʻai maʻamau-ʻai no kaʻaina
ʻO ke ala maikaʻi loa e hoʻolālā i ka pāʻani olakino a maikaʻi ka hoʻomakaʻana i ke kohoʻana i kahi kumu maikaʻi o ka protein pīlā . ʻO ka mākini he koho maʻamau, akā, aia kekahi mau koho maikaʻi'ē aʻe. E noʻonoʻo i kahi o kēia mau mea momona liʻiliʻi iʻole nāʻano meaʻai.
- ʻO Pork. ʻO ka'ōwili puaʻa a me ka puaʻa puaʻa he mau koho koho maikaʻi loa. Kūlahi kēia momona i ka momona a hiki ke hoʻomākaukauʻia me kahi momona liʻiliʻi loa . Grill aiʻole e'ānena iā lākou no ka meaʻono maikaʻi i ka moa.
- ʻOhi. ʻO Salmon, ka tuna, a me nā iʻa iʻa'ē aʻe he nui ia no kāuʻaiʻana no ka mea ua piha lākou i ka pālolo a me ka meaʻai. Loaʻa i nāʻano iʻa he nui nā mea nui nui omega-3 . E pale i nā iʻa iʻa a me nā iʻa e pāhaʻiʻia i ka'āpana'atihi a ho'āʻo e kiʻi aku i kāu iʻa mai kahiʻoihana hou o kaʻoihana kaiʻai o kāu hale kūʻai.
- Nā pua. ʻOiai he meaʻokoʻa keʻaiʻana i nā hua i kaʻaina awakea, he hua manu keʻokeʻo aiʻole he mālamalama (ka liʻiliʻi o nā yolks), ka meaʻai huaʻai i kaʻai nui i ka hopena o ka lā. Hiki iā ia ke hoʻomākaukau i mua o nā hua manu a me ka hoʻolālā hou e mālama ai iāʻoe i ka manawa o kāu mau holaʻoi loa.
- Quinoa . Ua lilo kēia huapalaa i mea nui i nā meaʻai, nā meaʻaiʻole a me nā vegan e luku i nā kaiaulu. Loaʻa ka Quinoa i kahi'ōpū, hoʻonāʻanuʻu aʻoi aku ma luna o 8 maumu o ka protein i kēlā me kēia lawelaweʻana. Hoʻopiliʻia me nā mea kanu i hoʻouluʻia, hana ia i kaʻahaʻaina maikaʻi e hiki ke hoʻokomo a hoʻoulu houʻia no ka lāʻaina o ka lā aʻe.
- 'Okake . Inā kohoʻoe i ka kukeʻana i ka manu a pau, i kaʻiʻo umauma a hoʻohana wale paha i kekahi o nāʻano mea likeʻole, hiki i ka maʻalahi o ka turkey ke koho i kahiʻaina awakea. Akā, e noʻonoʻoʻoe i kou kūʻaiʻana i ka pipi no ka mea iʻoi aku ka momona o nā momona ma mua o kou manaʻo. Pono e heluhelu i nā meaʻai kūpono e pono ai eʻike i kaʻike.
- ʻAla. Hiki i ka pipiʻai i ka pōʻinoʻino ma kekahi mau poho kaumaha, akā inā kohoʻoe i ke oki i ke akamai aʻaiʻia i ka hoʻohaʻahaʻa, hiki ke lilo ia i kahi o kaʻaiʻai maikaʻi. E ho'āʻo i kahi kāpena flank a iʻole ka pūnaewele filet ma ke kalo. A ināʻoe eʻoluʻolu iāʻoe he hamburger kahiko, hiki iāʻoe ke koho i 95% mau bipi momona, ma kahi o 9 mau momona o ka momona.
E hōʻiliʻili i nā hua'ōpala i kāu mau mea momona momona
ʻO nā kohoʻaina maikaʻi maikaʻi loa ka nui o nā lauoho olakino. No laila, ma hope o kāu kohoʻana i kāu kinetona, hoʻopiha i nā koena o kāu pāʻani me kāuʻano punahele. Nā pepa hou, ka'ōniwi, kāloti, nāʻulaʻulaʻulaʻula a me ka'ōmaʻomaʻu'ōmaʻomaʻo e hoʻohui i kaʻele a me ka huehu i kaʻai. Inā he pōkole kou manawa, e hoʻohana i nā mea kanu mua, nā hua maloʻo maloʻo.
ʻO keʻano hana maʻalahi maikaʻi ke hoʻomākaukauʻana i kāu mau huaʻai i kaʻano likeʻole e hoʻomākaukau anaʻoe i kāu meaʻai. No ke aha he lepo i kahi ipu'ē aʻe ināʻaʻoleʻoe? Ma hope o keʻokiʻana i kāu mau puaʻa, e kāpīpī iā lākou i kahi mea liʻiliʻi, e hoʻopomo i nā huaʻona i ka pahu keʻohu a hoʻolei i ka pahu ma ka umu paha i kaʻaila.
Nā Hana Hana Mea Ola
Hiki i kāuʻano hana kuke ke hoʻokaʻawale i waena o kahi meaʻai maikaʻi a me kaʻaina awakea i piha i ka momona a me nā calorie. ʻO ka hoʻouluʻana, ka hōʻiliʻiliʻana, a me ka laʻauʻana i kāu meaʻai a me nā puaʻa he nui no nā dieters no ka meaʻaʻole ponoʻoe e hoʻohana i ka momona nui.
E hoʻokaʻawale i nā meaʻai e komo ai i ka meaʻai a me ke kāhili. ʻO kēia mauʻano hana kuke e makemake iāʻoe e hoʻohana i kaʻaila, ka paila, aiʻole ka waiūpaʻa iʻole e hoʻonui i ka meaʻai akā e kau i nā calories a momona.
NĀ KAHUʻU MAʻUʻU I KA MEA
Inā pili kouʻohana i nā hamburgers, e ho'āʻo i kēiaʻano hoʻololi mai ka hale kūʻaiʻo Dennie-O Turkey. I ka 18 momona o ka momona ma ka pilakeke, aia i loko o ka hapalua o ka momona o ka hamburger kahiko. Ināʻoe eʻimi ana i kahi kohoʻana aku kalolalo, e hoʻohana i nāʻano leaner o ka turuki. ʻO kahi'ē aʻe Lean Ground Turkey ma o Jennie-ʻO kahi wale nō 1.5 momona o ka momona ma ka lawelaweʻana.
ʻO Mulberry Street Turkey Burgers
E lawelawe ana 4
- 1 kaʻailaʻailaʻaila
- 1/2 kapuʻaila, ka meaʻono loa
- 2 kanikani kālepa, minced
- 1 (14-aunema) hiki ke ho'āla i nā tōmato, kahiʻole
- 1 teaspoon me nā lau oregano maloʻo
- 2 punetēpō paʻakai
- ka paʻakai a me ka lepo pepaʻeleʻele, inā makemakeʻia
- 2 punetēpuni kahi kīhāhā hou,ʻoʻoki
- 1 pākewele JENNIE-ʻO TURKEY STORE® Lean Turkey Burger Patties
- 4 pahu wīwī, māhele a'ōwili
- 1 ka ipu'anaki, kahi hou
ʻO kaʻaila i loko o ka pā palaʻi nui ma luna o ka mahana-kiʻekiʻe wela. E hoʻomoʻi i kaʻaila a me ka lauka. ʻO Cook, e hoʻouluulu i kekahi manawa, no ka 5 mau minuke a hiki i ka hoʻopaluluʻana o ka lūlū. E kanu i nā'ōmati me ko lākou meaʻono, oregano, pāpaʻi, paʻakai a me ka pepa, inā makemakeʻia. E lawe mai i kahi maʻi. E ho'ēmi i ka liʻiliʻi. ʻO Simmer, weheʻoleʻia, e hoʻonāukiuki ana i kekahi manawa, no kahi o 10 mau minuke a hiki paha i ka ulu. E kau i ka basil.
E kāhua i nā pāpale e like me ka mea i'ōleloʻia ma ka hōʻailona. Hoʻomaʻa pinepine i ka hana maikaʻi, 165 ° F e anaʻia e kahi meaʻai wela. ʻO ka hapalua hapa o nā buns me nā patties, ke kōpato, ka parmesan cheese, a me ka hapa nui o nā hua.
NĀ Kinohiwaiwai: Kelekia 440, momona 18 grams, protein 34 grams, 31 mau kiʻopaʻa
ʻO ka'ōlaʻi pāpīʻia
Uku 18
Ua hoʻolālāʻia kēiaʻano hoʻolālā maikaʻi e Chef Anthony Stewart, ke alakaʻi mana ma Pritikin Longevity Center & Spa. ʻO ka papaʻai piha i kahi hui nui no kahi hanana e like me kahiʻaina Hōʻoluʻolu, akā hiki iāʻoe keʻokiʻoki i lalo no kaʻohanaʻuʻuku.
- 5 paona Yukon Kelala
- 2 mau'ōmole 'ai i ka'ōniʻakoʻa i kāpenaʻia
- ¼ kaomi'okiʻuki (kahi koho)
- 2 mau kīʻaha nonfat
- ¼ kapuni ka mea kanu
- ½ kapuʻawaʻawa maikaʻiʻole
'Ohua kaʻaila i ka wai a maʻemaʻe (e pili ana i 25 mau minuke). Hoʻopiʻi i ka'ōnihi a me kaʻono i ka lole paleʻole a hiki i ka wela. E hoʻopili i ka waiū a me ka nutmeg, a lawe mai i kahi maʻi. Wehe i ka wela.
I loko o kahi pola nui nui, nā pīpī pīpī me ka pahi wili. E hoʻomoʻa i ka'ōpena i kaʻaila a me ka kirimalu. ʻO Whisk a hiki i ka'ōʻana o kaʻuala. E lawelawe koke.
ʻIke Nutrition (no ka lawelaweʻana): Kaloli 80, momona 0 kami, protein 3 grams.
ʻO kahi hua'ōlelo mai
Ināʻoe e ho'āʻo ana e hoʻoikaika i kāuʻai no ke kaumaha o ke kaumaha aiʻole no ke olakino maikaʻi,ʻo kaʻaiʻana i ka meaʻai maikaʻi ka kī. E hoʻolālā e like me ka hiki ke hiki i ka manawa e paʻa ai nā meaʻai. Hiki iāʻoe ke hoʻomākaukau i ka meaʻai maikaʻi ma mua a no ka meaʻo ka meaʻai e pono ai i ke ahiahi i ka manawa e pōloli anaʻoe. A hoʻomanaʻo hoʻi i nā loli liʻiliʻi hiki ke hoʻololi nui. Ināʻaʻole hiki iāʻoe ke hana i kēlāʻahaʻaina kēlāʻahaʻaina i ka momona, koho hoʻokahi aʻelua paha pō i kēlā me kēia pule e hoʻohana i nāʻano kuke kuke he mea kanu kalo a me nā meaʻai, a laila kūkulu i kahi.