Nā koho maʻamau i hōʻokiʻole i ke kī
I ka wā eʻai ai i kaʻai, hiki iāʻoe keʻoluʻolu i kekahi o kāu mau meaʻoluʻolu punahele me kaʻole e hoʻopuni i kāu mau hana hoʻoikaika kino a iʻole kaumaha. ʻO kaʻokiʻana i nā momona a me nā'ōpokiʻaʻole ia e manaʻo eʻoki i ke kohu. ʻO nā pani kūikawā a me nā meaʻai maikaʻi loa ka mea e pono aiʻoe e hoʻopiha i kou palale a me kou makemake.
Eia nā lāla he 10 e aloha aiʻoe a me kouʻohana (inā paha lākou iʻike he olakino aʻaʻoleʻole):
1 - Pizzasʻo Wolfer
ʻO Pizza ka mea nui ma waena o 10 mau mea nui loa i makemakeʻia. Hiki ke hoʻololi ikiʻia kēia mea punahele o kaʻohana ma o ka hoʻohanaʻana i kahi'ōpū palaoa wī palaoa a pau, e hoʻonui ana i nā huaʻai, a me ka pīpī i ka meaʻulaʻula a iʻole kaʻailaʻaila.
Inā makemakeʻoe i ka paʻakai, e hoʻomau i kaʻanuʻu o ka momona momona mozzarella a pani paha me kahi māmā māmā o ka ihu a iʻole ke kukuiʻana o ke parmesan. ʻO nā'āpanaʻai maikaʻi e like me nā meaola lean e like me ka umauma moa a me ka nonede. ʻO kaʻokiʻana i nā kī basil hou ma luna o ka pihaʻana i kēia meaʻai.
2 - nā Burgersʻoki
ʻO wai ka meaʻoluʻoluʻole i kahi pōkai maikaʻi? Ma kāu lā makamae, e ho'āʻo e hoʻohana i ka pipi momona o ka honua a iʻole ka hopena honua. Hiki i ka mayo, koho i ka palaoa a pau paha i ka palaoa o ka palaoa, a me kaʻaila. ʻO kēia pāʻaniʻai kīʻaha ua piha i ka momona o ka musumu-nui a me ka nui o nā huaʻaleʻa e hoʻopau i ke kino.
ʻO kahiʻokoʻa, e kinaki i ka bun a makemake i ka hapalua o ka pōʻai pita palaoa a pau. A iʻole, e'apenaʻole i kaʻole-ʻole me nā'āpana o ka avocado a me kahi mea'alakeke baru. Hoʻokomoʻia nā meaʻelua e like me ka momona-e like me ka momona e kōkua ai e pale i ka maloʻo kahi i loaʻa i kekahi mau mea kikoo momona.
3 - Hoʻokani ke kumukūʻaiʻo Sweeter
Hoʻopiʻi i nā kīhāpai Fries? Ināʻo ia, eʻimi i kahi hapa o kaʻualaʻuala ma luna o nā papahana maʻamau. Hoʻololi pono kēia i ka waiwai kūpono o kaʻaiʻana i ka pāʻina ma ka hoʻonuiʻana i nā fiber a me nā antioxidants.
A, hoʻopoina i ka'ūla. Ma ka hakahaka, eʻokiʻoki i kaʻuala ma nā manamana lima a kauʻia i loko o kahi pākaukau ma kahi pepa eʻailaʻia. E kau i ke kinai i loko o kahi mahana 425 o ka umu no 15 mau minuke ma mua o ka paʻiʻana a me ka kuke no kekahi 10 a 15 mau minuke a hiki i ka'ōmaʻomaʻo.
4 -ʻO Granola
Eʻoliʻoli i kahi ipu nui o ka granola no kāuʻaina kakahiaka kakahiaka. E koho i kahiʻano olakino i hoʻopihaʻia me nā huaʻona a me nā hua maloʻo, a hauʻoli hoʻi me ka hanaʻana i ka waiu momona , momona , aiʻole wai'alemona.
Hanaʻiaʻo Granola me ka oats, kahi momona maikaʻi,ʻoiaiʻo nā huapalapala e lako i nā momona maikaʻi no kaʻaina kakahiaka nui. Eia naʻe, e nānā i ka lepili i ka kohoʻana i kahi kānana palaoa. Me ka maikaʻi o kona kaulana, he kiʻekiʻe loa kahi momona o nā momona.
5 - Muffins Kūlāʻo Wolfer
ʻO wai ka mea e hiki iāʻoe keʻai i kāu palaoa aʻai pū hoʻi? ʻO nā lālā muffins i hanaʻia me nā mea maikaʻi e like me ka meli, ka blueberries , a me ka walnuts e hana hou i kekahi hana lapaʻau nui. He kiʻekiʻeʻo Bran i ke fiber a, me ka'ati pū me nā hua a me nā hua'ē aʻe, e hāʻawi i ka nui o nā mea antioxidants a me nā momona maikaʻi e pono ai ke kumukū.
Aia kekahi mau momona'āpana momona momona maikaʻi loa ma ke kālepa. E lawelawe me kahi latte momonaʻole a iʻole ke anianiʻeleʻele o ka waiū nonfatā, a e paʻakikīʻoe e huli i kahi meaʻaiʻoi aku ka maikaʻi aʻoi aʻe paha i ka pōʻai kakahiaka.
6 - Chips a me Guacamole
Keʻimi nei i kahi meaʻono maikaʻi eʻoluʻolu i ka nānāʻana i ka TV? E ho'āʻo e hana i nā'āpana tortilla a me guacamole ma luna o nā pēpē maʻamau a me ke kui. ʻOi aku ka nui o ka avocado i ke kauʻana e like me ka nui o nā momona maikaʻi a he kumu waiwai nui o nā antioxidants. E kīʻalo i ka salsa'ōpala i'ōpala no kaʻaoʻao hema maoli o ka maʻamau.
A iʻole, e hele aku i kahiʻoi aku ma o ke kāpiliʻana i nā'āpana tortilla me kekahi hopena Belgian hopena. Loaʻa ka hopena like me nā kāpili a ua hoʻohui hou i ka mea hou e nānā aku nei,ʻo ka pilina mau e pili pono ana i ka guacamole.
7 - Pancakes
ʻO ka kakahiaka kakahiaka nui kahi manawa nui e pilau a hoʻoulu i luna i nā'āpana maikaʻi, maikaʻi. Hikiʻole ke paʻiʻia nā'ōpū'ōpala a pauʻole o ka palaoa, i ka wā i hoʻokomoʻia i kahi lāʻau maikaʻi o ka mākeke syrup. E kīʻaha i kahiʻaoʻao o ka bale balapiliʻole no ka mea 'ai i kahi mea' ai a me ka protein ae hele pū me nā hua hou a me ka waina.
8 - Ke Kalikimakaʻo Wolfer
ʻO ka chocolate i ka nui o nā kānaka e like me ka pāʻina punahele hope loa ma hope o kaʻaina. E mālama iā ia i ke olakino ma ka kohoʻana i kahi pākiki paʻakikī he 70% ma luna o nāʻano waiū. Ua piha ka baleka pouli i nā antioxidants a uaʻikeʻia e hoʻonui i ka puʻuwai a me ka lolo. Me ka'ōleloʻana, e ho'āʻo e noho maikaʻi i loko o ka lawelaweʻana 1.5-'anea. (ʻO ka luhi, me ka makaleka maloʻo, kahi liʻiliʻi ke hele lōʻihi.)
Ināʻaʻohe lawa ka pipi, e ho'āʻo e hui pū i ke kīʻaha o ka nonot vanilla yogurt me kahi teaspoon o ka koko a me kahi mīkini liʻiliʻi o ka meli. ʻAʻole waleʻoe e loaʻa i kahi meaʻono maʻamala maʻamau, hiki iāʻoe ke pale i ke kua no ka mālama ponoʻole i ka momona. Inā makemakeʻoe, hiki iāʻoe ke hoʻoulu i nā huakīkī maloʻo a me nā papa liʻiliʻi no kekahi mau antioxidants a me kahi kikokikona liʻiliʻi.
9 - Pāʻina Pīlapa
ʻO wai ka meaʻoluʻoluʻole i kahi pāʻani maikaʻi o ka spaghetti a me nā meatballs? Eʻoi aku ka maikaʻi ma o ka hoʻohanaʻana i ka palaoa a me ka quinoa pasta i hoʻopaʻaʻia me ka mila ulaʻole. Hiki iāʻoe ke hoʻohana i nā meaʻai i ka mea momona liʻiliʻi ma mua o ka pipi a iʻole eʻoki wale i ka papa turuki i ka milo no ka bolognaise spaghetti maikaʻi.
Ināʻoe e pōloli ana i ka pātaʻi, makemakeʻoe e hoʻomau i ka'ōwili, iʻelua mau kīʻaha o ke kīpona cherry hou (halved) me kekahi karika āpau, kaʻailaʻoliva, ka paʻakai, a me ka'agala hou. E kū no hoʻokahi hora ma ka lumi wela a pēpē me ka māla e lawe i kahi wai. I kēia manawa, e kuke i kahi spaghetti, kalo, a hoʻoulu i ke kāpīpi i loko o ke kapaʻaʻahu. Eʻoki i kahi pāʻani hou ma luna,ʻaʻoleʻoe e manaʻoʻiʻo i keʻano o kaʻono o kēia kīʻaha.
10 -ʻO ka waina waina a Cheater
Ke nānā nei i mua i kahi aniani waina i ka hopena o ka hopena pule? Ināʻo ia, koho i ka wainaʻula ma ke keʻokeʻo kahi hikiʻole ke hoʻoikaika i ka cholesterol akā he waiwai waiwaiʻo antioxidants. Uaʻike pūʻia ka waina waina no ka hakakāʻana i nā lāʻau liʻiliʻi me kahi mea i kapaʻiaʻo ka resveratrol a hiki ke hoʻoulu i ka neʻeʻana o ka glucose ma o nā'ōpū a pale i ke kolo koko.
E like me nāʻano o kēia mau mea, e ho'āʻo eʻaeʻole i loko o nāʻeleʻeleʻoi aku i ka hoʻokahi aʻelua mauʻeleʻeleʻewaluʻewalu i kāu lā launa.