1 - No ke aha e kūʻai ai i nā meaʻai palekana i ka nui?
ʻO nā meaʻai i hiki mai i kahi nui i nā hale kūʻai e like me Costco e hiki ai ke mālama iāʻoe i ke kālā a me ka manawa-inā lōʻihiʻoe i kahi e mālama ai iā lākou. Akā, mai kūʻai aku i nā meaʻaiʻole-e koho i nā meaʻai e pono ai ke mālamaʻia no ka lōʻihi o ka manawa ma kāu lumi kuke a me ka hale hana moe.
E hoʻouka i ka pahu slideshow e loaʻa nā mea ola pono e hiki ke kūʻai i ka nui.
2 - Nū'āpana a me nā Lentils
ʻO nā pī piʻona (nāʻano beans, nā pīni pi, nā pīniʻeleʻele, a me nā mea'ē aʻe) he mea liʻiliʻi,ʻo ia hoʻi nā piʻa maloʻo a me nā lelo ma nāʻeke. Ua kūpono lākou no ka hoʻolālāʻana i kāu kālāʻai inā hoʻohanaʻoe iā lākou ma keʻano kumu kumu o ka protein no kaʻaiʻana ma kahi o ka meaʻai.
He maikaʻi nā'ekemeke iāʻoe - ua hoʻopihaʻia lākou i nā protein, nā huaora a me nā minelala, a aia nō i loko o nā mea pono o nā mea pono'ī. ʻO nā pīkī maloʻo maloʻo a maloʻo nā lelo ma lalo o hoʻokahi makahiki inā mālamaʻoe iā lākou ma kahi maloʻo. He nui nā lentils no ka mea hiki iāʻoe ke hoʻohana pono ia mau mea mai loko aʻe o kaʻeke. Pono nā pīkī maloʻo nui e hoʻomaha no kekahi mau hola ma mua o ka hoʻohanaʻana iā lākou.
Kūlana lōʻihi nā lālā maloʻo i nā manawa lōʻihi a hiki ke maʻalahi. ʻAʻole lākou i maʻalahi me he pīkī maloʻo maloʻo, akā hiki iāʻoe ke kūʻai aku i ka wā e hele ai lākou i ke kūʻai aku.
3 - Nā hua i'ānaiʻia
ʻO nā hua waina, nā lālā, nā apricots maloʻo a me nā hua hua'ē aʻe i hala a hiki i hoʻokahi makahiki i nā hoʻopiliʻole i weheʻia. A laila mālama iā lākou i loko o ka pahu hau i loko o ka fīhī ma hope o ka weheʻana.
ʻO nā hua iʻokiʻoleʻia ka waiwai i ka hua'maila C me he mau hua hou, akā ua lako lākou i nā huaora, nā mineral a me ka fiber. ʻO kaʻaiʻana i nā hua maloʻo a iʻole e hōʻiliʻili iā lākou i ka palaoa a me kaʻai he mea ola maikaʻi ia e hoʻonui i kou laweʻana i ka hua.
4 - Mīki Hua i loko o ka Shell
ʻO ka'ōpala i loko o ko lākou pūpū,ʻo ia ka momona. Ua kiʻekiʻe lākou i nā momona momona a me nā momona polyunsaturated, nā mea maikaʻi no kou naʻau aʻo lākou kekahi mau polyphenols e hiki ai ke loaʻa he ola kino.
Hiki iā Raw nuts nā makahiki a pau i loko o kahi hauʻoli a maloʻo o kāu lumi kuke, i nā lā a pau e waiho ai i loko o ko lākou pūpū, i ka wā e hele ai lākou i ke kūʻai aku.
Pehea e pili ai i nā'ōpū i'ōhinuʻia? Hiki maikaʻi iāʻoe - a inā loaʻa iāʻoe kahi kūʻai maikaʻi, e mālama wale i nā hua'ōlelo i ka mea pāʻani a hiki i kou wā e pono ai.
5 - Nā huaʻai a me nā huaʻai
Hiki iāʻoe ke kūʻai i nā hua a meaʻai paha i loko o ka pahu a iʻole ke kāla, a hiki i kaʻelua makahiki. Hōʻiliʻiliʻia nā huaʻai manuahi i ka pauʻana o nā meaʻai me ka hoʻohālikelikeʻia i nā mea hou, akā, he mau meaʻai pono lākou.
ʻOi aku ka nui o nā mea kanu i ka sodium. Inā ponoʻoe e nānā i kāuʻai sodium, pono e heluhelu i nā Nūpepa Mea Nutrition . Pēlā nō hoʻi,ʻo nā hua liʻiliʻi keʻano kiʻekiʻeʻia ke kō i ke kōpaʻa inā loaʻa iā lākou ka pa'ū.
6 - Ka meaʻono a me ka maloʻo
ʻO ka mīpī kōhao a me nā waihona mehe maloʻo he mea kūʻaiʻole a lōʻihi no ka manawa lōʻihi. E koho i nā kāpena hiki ke emi i ka momona a me ka sodium - maikaʻi nā soup o ka broth iāʻoe ma mua o nā kāpena'ūpī.
ʻAʻole pono nā kānana hiki i ka meaʻai e like me nā'alaina hou a maloʻo paha, akā, hiki iāʻoe ke hoʻonui i ka maikaʻi o kāu meaʻai ma ka hoʻouluʻana i nā mea kanu, nā meaʻai a me ka moa i ka'ōpala i ka hoʻomahaʻana ma luna o ka pahu.
7 - Nā huaʻakai liʻiliʻi
ʻO nā momona maka maloʻo heʻoi aku ka nui ma ka sodium ma mua o nāʻano kalo. ʻAʻole lākou e lōʻihi i ka lōʻihi, akā uaʻoi aku ka maikaʻi o kaʻai - eʻai iā lākou i loko oʻeono mahina no ka ho'āla nui.
Nui ka nui o nā kumukūʻai, mai nāʻeke kūponoʻole o nā kāloti, ka pīni, ka kānana a me ka pua i nā mīkoi'ē aʻe e hele mai me kā lākou mau lole pono'ī (e nānā i ka sodium nui a me nā calorie).
Hiki ke kūʻaiʻia kekahi mau huaʻai ma nāʻeke steamer i hoʻopiʻi ponoʻia eʻoe i ka'ūwewewe me kaʻono e like me ka mea hou. Heʻoi aku ka maikaʻi o lākou, akā hiki ke kūʻai aku i ka pūpū i ka wā e hele ai lākou i ke kūʻai aku.
8 -'Elā hua a me ka meaʻai
ʻO ka huaʻai a mea wai paha i hoʻopaʻaʻia a hoʻopaʻaʻia paha i nā pahu a me nā poʻi hoʻokahi wale nō e noho ai no nā mahina he nui ma kāu papa kīhini inā lōʻihiʻole kāu wehe. Akā i wehe muaʻia, akā, e mālama mau lākou no kahi o hoʻokahi pule i loko o ka pahu fri.
ʻO nā hua waina a me nā meaʻaila ka nui i loko o ka meaʻai a me ka potassium - akā e nānā i ka wai 100-pakeneka,ʻaʻole i nā wai inu iʻoi loa ke kō. Ināʻoe e hopohopo e pili ana i nā calories, koho i nā meaʻawaʻawa. A iʻole ke kīpili ma luna o ka'ōpū o ka hui a hana i nā mea hua me ka mea like me ka mea like me ka wai a me ka soda a eʻokiʻokiʻoe i nā calorie i ka hapalua.
9 - Pālolo Kū
ʻO ka iʻa iʻa, e like me ka waimāmona a me ka tuna, he waiwai nui ia i ka omega-3'eneko momona a me ka protein a hiki i ka makahiki hoʻokahi ma kāu papa lole.
ʻO ke kikona iʻa a me ka tuna he kūpono loa e loaʻa i ka lima no nā koloka, nā salam, a me nā hoʻomaʻai. Eia hou, hiki iāʻoe ke kau aku ma luna o nā kumukena, nā pākū, a me nā sardines hiki ke hoʻohana i nā meaʻai a me nā meaʻai.
Hiki mai ke kahapalapala maʻamau me nā iwi, aiʻole hiki iāʻoe ke koho i ke kahawai maikaʻiʻole ka iwi. E koho i ke kelepona keʻokeʻo aiʻole ka'ōmaʻomaʻa i hoʻokomoʻia i loko o ka wai, ma mua o kaʻaila, e mālama i nā calories.
10 -ʻO ka'ōpū o ka pahu
E kūʻai i nāʻeke kūmā a me nā moa mīkini pa'ū e hoʻomau i ka lima no ka hanaʻana i nā moa moa, nā meaʻala, nā salama a me nā mea kani. E hōʻalo i ka moa o ka moa ma ka meaʻoi aku ka momona a me nā calories.
ʻO nā mea'ē aʻe i ka mīkini pa'ū e komo i ka'ōmole maloʻo, nā peni a me nā iʻa. E mālama mau lākou no kekahi mau mahina i loko o kāu pāʻani liʻiliʻi a hiki ke hānaiʻia a mākaukau eʻai i loko o ka manawa pōkole.
11 - Līkile, Pale a meʻAi
He mea kūʻaiʻole ka laiki lōʻihi a mau loa no ka manawa lōʻihi e hiki ai iāʻoe ke mālama nui i ka lima. E koho i ka lauiki laiki ma luna o ka laiki keʻokeʻo no ka meaʻoi aku ka kiʻekiʻe ma ka fiber a me nā meaʻai.
He wahi maikaʻi'ē aʻe ka lawaiʻa no ka wahie, akā hiki ke kūʻai aku i ke kumukūʻai, no laila e nānā no ka hele aku ma ke kūʻaiʻana a iʻole e koho i nā loli maikaʻiʻole o ke keʻokeʻo a me ka laiki.
ʻO Barley kahi hua liʻiliʻi lōʻihi e hiki ke hoʻohanaʻia i ka mea 'ai a me ka meaʻai. A mai hoʻopoina e pili ana i nā'ōhinu a maloʻo paha i ka lōʻihi a lōʻihi loa noʻoe.
12 -ʻO ka meaʻaʻole e kūʻai i ka nui
He mea maikaʻi loa ke kūʻaiʻana i nā mea kūʻai nui a kūʻai aku paha i nā manawa a pau e hiki ai iāʻoe, akā, mai kūʻaiʻoe ma mua o ka mea e pau ai kāu. ʻAʻohe mea kūʻai maʻamau iʻoleʻoe e hoʻolei iā lākou i waho. ʻO nā hua hou, nā huaʻai, a me nā mea palaho'ē aʻe a me nā meaʻai iʻoi aʻe ka momonaʻaʻole he mau moho maikaʻi no ke kūʻaiʻana i ka nui.
Eia kekahi laʻana,ʻo nā hua a me nā nūnū i'ōpala ke hele mālie ma hope o kekahi mau lā ma hope o ka weheʻiaʻana o nā pahu a me nā hua a me nā huaʻai a me nā huaʻai i nā lā hope loa, i loko o ka friji.
ʻO kaʻailaʻaila ka huahana'ē aʻe e ho'āʻo ana e kūʻai i ka nui. Akā, ināʻaʻoleʻoe e hoʻohana i ka nui o kaʻaila, e koho i nā liʻiliʻi liʻiliʻi ma mua o nā mea nui ka meaʻaʻoleʻoe e hoʻonele i kaʻaila aiʻole e hoʻopau i ka hoʻohanaʻana i kaʻaila rancid i kāu kukeʻana.
Pono pono ke mālama ponoʻia i ka lepo ma nā mea kikoʻu maloʻo no ka hou houʻana a hoʻokahi wale nō mahina. Mai kūʻai aku i mua o kāu mea e pono ai.