Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 312
Kaona - 5g
Kahulu - 62g
Paena - 8g
Ka Lālā Loa 10 min
Prep 5 min , Cook 5 min
Nā lawelawe 2 (1 pākahi kēlā me kēia)
E hoʻomoʻi i nā'ōmole o ka'āina i nā meaʻai e like me ka oatmeal a me ka laleʻa (aʻoi aku ka maikaʻi, i kēia laiki laulā!) E hoʻonui i kaʻaiʻana i ke kakahiaka. ʻO nā'ōpala he kumu waiwai o nā lignans, nāʻano pono'ī me ka waiwai antioxidant waiwai a me nā pono phytoestrogen, ka mea e emi iho ai ka maʻi o ka maʻi maʻi, ka osteoporosis, ka maʻi maʻi a me nā hōʻailona menopausal. Pono nā lūkeke e lepo i mea e hoʻonui ai i ko lākou omega-3 mau momona momona a me nā waiwai antioxidant.
Hoʻopili ka pākī nui i ka porridge, a me ka maiʻa he kumu nui o ka pālakohu mineral, he mea koʻikoʻi i ka naʻau a hana i ke kuleana koʻikoʻi i ka paʻakikī a me ka paʻakikī.
Nā meaʻai
- 1.25 mau kīʻaha i kīpalaʻia i ka'ōpala
- 1 kapu vanilla soy milk
- 1 punetakai ka liʻiliʻi o ka lepo
- 2 me ka bananas, 1 pākī a me 1 pāpaʻi no ka lawelaweʻana
- 1/8 teaspoon ka honuaamama palapala
- 1/16 teaspoon ka paʻakai (e pili ana i 1 pin)
Hoʻomākaukau
1. E puhi i ka laiki laiki, ka soy milk, ka maile, ka cardamom, a me ka paʻakai i loko o ka ipu hao ma luna o ka wela wela a hiki i ka hoʻomakaʻana o ka pua. E hoʻonā i ka hui pinepineʻana.
2. E hoʻokuʻu i ka wela i lalo a hoʻokuʻu i kahi 5 mau minuke, a hiki i ka hoʻomakaʻana o ka laiki e hoʻokipa i kekahi o ka wai a nānā ka mea e like me ka oatmeal.
3. E komo i loko o nā kīʻaha a lawelawe i kēlā me kēlā me kēlā mela paila me ka hapalua o ka maiʻa paʻipaʻi a me kahi mea hou o ka waiū.
Nā Hoʻoponopono Māhele a me nā Una
I nā mahina hoʻoheheʻe, e hoʻokuʻu mai i ka maiʻa no ka meaʻaiʻo A-waiwai nui ka pumpkin puree a me ka fiber-ful applesauce.
ʻAʻole makemake i ka waiū waiū. E hana ana kekahiʻano waiū i kēia meaʻai. E hoʻomaopopo i ka laiki, ka'alemona, a me ka nui o nā'alaka / hua mele i keʻano he haʻahaʻa i loko o nā calories, akā hāʻawi wale lākou no hoʻokahi gram o ka protein i kēlā me kēia lawelaweʻana.
Nā lawelawe a me lawelawe lawelawe
Hiki ke holo wikiwiki i nā'ōpū o ka lepo, no laila e kūʻai i kahiʻeke a waiho i kahiʻeke a me ka pahu i hoʻopaʻaʻia e ka makani e mālama ai i ka hou.