1 - Paʻiʻana i ka Hana
He paʻakikī ke komo i loko o ka lā o ka hana a pau me ka loaʻaʻole o ka pōloli iki i kēia manawa a laila. ʻOi maikaʻi ia-hiki i ka'āpilikiʻi maikaʻi ke maikaʻi iāʻoe ke hiki i kou kohoʻana i nā mea olakino i nā kūpono pololei. No laila me ka manaʻo, ua hoʻonoho wau i kahi papa inoa o nā'ā'ālana maikaʻi i kūpono no ka hana. ʻO ka hapanui o lākou e koi i ka pahu hauā a iʻole he microwave, akā hiki ke kauʻia kekahi mau mea ma kāu pakuhi.
2 - Hummus a me nā Kaloka
Hanaʻia ka humume mai ka chickpeas a me ka hinu sesame, no laila ua kiʻekiʻe ia i loko o ka protein aʻo ka momona maikaʻi a me ka fiber. Ke kiʻekiʻe nei nā kāleka i ka meaʻai A a me ka pālolo potassium, no laila, he paona kūpono a māmā kēia. Ma kahi o ka calories, hoʻokahi ka hapalua o ka hummus cup e pili ana i 200 calories, aʻewalu wale nō pēpē pēpē he 30 mau calo.
He maikaʻi hoʻi ka hummus me nā mīkoa pita kuʻi a me nā'āpana pita. E ho'āʻo hou i nā mea hou e like me ke kalo, ka broccoli, a me ka puaʻaʻala.
3 - I kahiʻanuʻu liʻiliʻi
ʻOi aku ka nui o ka laʻau awakea i kaʻaina awakea i ka lā awakea. E koho i ka palaoa o ka palaoa a me ka nui o nā meaʻai a me ka hapalua a meʻelua o ka moa a me ka umauma turuki. Hoʻokahi kawīwīʻuʻuku e like me kēia e hāʻawi nui ana i nā huaora a me nā minelala a pono ke hele mai i loko o ka 300 mau calo mai ka lōʻihi.
ʻO kekahi meaʻai hou aku i ka meaʻanuʻu pēpē he pīpī pēpē maʻemaʻe a me ka mea kanu awaawa (e ho'āʻo i kaʻuʻano ulu ).
4 - Pele a me ka Peanut
ʻO kēia'āpena e like me ka hua a me nā huapalapala, akā i kekahi manawaʻoi aku kaʻoluʻolu loa i ka paʻiʻana i ka wai pīnikini liʻiliʻi i nā'ōpala i kālaiʻia. ʻO wau ke aloha i nā'ōmole no ka nui o ka fiber, a nui nāʻano likeʻole he paʻakikīʻole eʻike i kahiʻano o ka'ōʻala āu e makemake ai. Hele a hele i ka waiʻona pilakeke maoli i nele i ke kōleʻa-ʻaʻole pono ia.
He mea kupanaha ka waiʻona Almond i kou hoʻopiliʻana i kāu hua punahele punahele. E ho'āʻo i ka wai pipi no kahi hoʻololi.
5 - Yogurt a me ka hua
ʻO Yogurt kekahi o kēlā mau meaʻai e hiki ke lilo i mea maikaʻi loa i kāuʻai, akā, hiki ke hoʻoliloʻia i mea maikaʻiʻole inā hoʻoiliʻia me nā mea i hoʻolimalimaʻia i ka sugary. Makemake wau i kaʻaina Kelemānia a me nā hua hou, no laila ua hopu au i kahi pōʻai mālama hoʻokahi a hoʻoulu i kekahi mau hua hou. Nui o ka calcium, protein, a me nā pono pilikino. ʻO nā mea a pau e pili ana i 150 calories.
ʻO kekahi leʻaleʻa aʻu e aloha nei, heʻawaʻawa Helene maoli ia me ka pecans a me kahi meli liʻiliʻi.
6 - Niki Līki
ʻOi aku ka lauʻai laiki ma lalo i nā calorie a me ka pālepa, no laila ua hanaʻia kahi kahua maikaʻi no ka nui o kēlāʻano kēiaʻano. Hiki iāʻoe ke kau i nā paʻi laiki ma kāu pākewele a lawe mai i kahi meaʻono e like me ka meli salad. ʻElua lālā laiki i hoʻopihaʻia me ka hapahā hapa (a pēlā paha) o ka salamoa huahelu he 8 grams ka protein, a he nui ka zinc, selenium, a me ka magnesium, a me 260 calories.
ʻO nā manaʻo hoʻomanaʻo'ē aʻe e pili ana i ka waina a me ka meli a me nā huaʻala, ka'āpalapala paʻipaʻi me ka līpīʻana o ka wai lime, a iʻole ka māla liʻiliʻi me kaʻai hou.
7 - Crispbread a me nā'alaina Cottage
He pālahalaha nā'āpana Crispbreads, a me ka palaoa maʻamau e like me ka palaoa rye akā e loaʻa ana i nā huapalaoa a pau a me nāʻano multigrain. He maikaʻi a heʻona ia, aʻoiai lākou eʻono i nā mea a pau, uaʻoi aku ka maikaʻi o ka pihaʻana i nā meaʻono, i ka maikaʻi. Makemake wau i ka nihi no ka mea he kiʻekiʻe ia i ka calcium a me ka protein. ʻOʻekolu mau'āpana'āpana palaoa, ua hoʻokomoʻia me nā punetēpēʻelua o ka nihi momona momona he 170 calories. He kō koho nā chives, akā hoʻohui lākou i kahi leʻaleʻa maikaʻi.
Hiki iāʻoe ke hāpai i nā kīpuni me ka momona momona, nā mea mālama hua a iʻole nā'āpana o kaʻiʻo leʻa. ʻO kaʻu punahele punahele eʻai i ka crispbread me kahi lālā liʻiliʻi liʻiliʻi a me nā mea mālama ulu.
8 - Popcorn
Hoʻonuiʻia ka popcorn e like me ka palaoa piha no ka mea, he kiʻekiʻe ia i ka fiber. ʻO ke kaumaha loa i nā calories ke lōʻihiʻole e uhiʻoleʻia me ka waiheʻe melted. Hoʻomaʻa i nā'ōpena microwave popcorn lima no ka wikiwiki wikiwiki, a me ka hauʻoli i loaʻa i kahiʻeke he nui ma lalo o 300 calories. Hiki iāʻoe ke kūʻai aku i nā kaulike kau hoʻokahi.
Inā pīhoihoi ka popcorn'ōpiopio, e pīpī i kahi pī Parmesan i luna. A iʻole paha he mau kulu o ke kuʻi o Tabasco.
9 - Nā hua a me nā namu hou
I kekahi manawa o nā'āpuni maikaʻi nā mea maʻalahi loa, a ke aloha wale nei au i kahi'āpana hua hou a me kahi lima o nā nati. ʻAʻohe mea maikaʻiʻole e pili ana i kēiaʻai. ʻO kaʻoiaʻiʻo, he hui pūʻia me ka'enela almonds e hui pūʻia no lalo o 200 mau calories, a loaʻa iāʻoe ka nui o nā huaora, nā mineral, fiber, a me nā momona maikaʻi.
Makemake wau e hoʻohui i nā'ōmole me ka walnuts a me ka maiʻa me ka pecans. He meaʻoluʻolu a maikaʻi no lākou.
10 - Tuna a me Crackers
Eʻoki i nā'ōpala palaoa palaoa a pau, eʻokiʻoki i kahi'ōpuʻu o ka mea kanu a hāpai i kahiʻeke pelo (Ke'ōlelo nei au i nā pōʻai hiki ke nānāʻia). ʻO kēia'ākena he kiʻekiʻe ia i nāʻawaʻawa momona, protein, a me omega-3 e pono ai i kou kino i kēlā lā i kēia lā. ʻEono puʻupuʻu a me 3 'auneke o ka tuna he 200 calories ka nui.
Inā makemakeʻoe, hiki iāʻoe ke hana i kahi kaumona salina maikaʻi ma ka home a lawe mai i ka lawaʻana i ka pīpī i kekahi mau mākiki.
11 - Nā Veggies hou a me ka wehe
Lawe mai i nā kāloti, nā zucchini, nā kūkono, a me nā makalemo a me ka puaʻa i ka hana no ka māmā a me ka meaʻai maikaʻi. ʻO nā hua liʻiliʻi he meaʻai i nā calories akā he kiʻekiʻe i ka fiber,ʻoiai ua hoʻouluʻia lākou i nā huaora a me nā mineral. ʻO ka hapanui o kāuʻai calorie e hele mai mai nā punetēpopo dip-2 o kahi hānai veggie kūʻaiʻia ma kahi o 150 calories, akā hiki mai kēiaʻai hauʻoli me ka liʻiliʻi i 200 calories.
Eʻoi aku ka maikaʻi o kēia'ānena ma ka hanaʻana i kekahi o kēia mau cholesterol-downering dips.
12 - He uku maikaʻi
Hiki ke kōkua i kahi hua'ōleloʻoluʻoluʻoluʻolu e kāohi iāʻoe a hiki i ka manawaʻaina ahiahi. Hoʻokaʻawale i kahi pahu me kāu punahele punahele o nāʻanuʻu saladi, nā hua maloʻo, nā mea hou, a me nā nīpala. A laila e hoʻokomo i kekahi pahu liʻiliʻi'ē aʻe me ka ulana pale a me ka vinaigrette. Mai hoʻopili i ka pāpale a hiki i ka wā e hoʻomākaukau aiʻoe no kāu saladi-ʻo ia keʻano e loaʻaʻole ai i nā'ōpū nā mea nui a pau. Heʻuʻuku ka sāla liʻiliʻi i loko o nā calories a he nui nā huaora, nā minela, a me ka fiber.
Hiki i ka pāpale ke hoʻonui i ka 200 calories maʻelua pāʻina kaha, akā hiki iāʻoe ke mālama i ka mea maikaʻi a me ka māmā ma ka hoʻokomoʻana i kahi lemon a iʻole nā lime'āpana e pīpī i kāu saladi ma ka manawaʻai.
13 - Haʻawina Trail
ʻO ka lapalapa o ke alahele heʻano hui likeʻole ia o nā nīpī a me nā hua maloʻo a me kekahiʻano o kaʻala a me ka granola. Hiki iāʻoe keʻike i nāʻano likeʻole a pau ma kekahi hale kūʻai, aiʻole hiki iāʻoe ke hana i ka home . ʻO kaʻaila alahele kekahi o kēlā mau pōpilikia hiki iāʻoe ke hoʻopaʻa i loko o kāu pakuhi paila no kekahi mau lā, no laila maikaʻi keʻoleʻoe i ka pahu fri.
Hiki ke piʻi ka laulima ma nā calories (e nānā i nā lepili), no laila ināʻo ka mana kaumaha he hopena, hāʻawi wau i ka hoʻokaʻawaleʻana a me ke kauʻana i kāu hui i loko o kēlā me kēia wahi, no lailaʻaʻoleʻoe e ho'āʻoʻia e wolf ma lalo o ka pēke.
14 - Nā'Omāmā a me nā waina
Hanaʻo'Oatmeal i kaʻaina kakahiaka nui, aʻaʻohe kumu e hikiʻole ai ke hana i kahi meaʻai maikaʻi. ʻOiai pahaʻaʻole pahaʻoe e hoʻomoʻa i kahiʻohe o keʻohe kila i loko o ka lumi hoʻolālā, hiki iāʻoe ke hoʻohana i ka microwave a me ka wikiwiki wikiwiki o nā kīnā aiʻole e mālama i kekahi mau pōkole o nā hola i kāu pakuhi. E hōʻiliʻili i nā hua waina no ka meaʻono,ʻohe, a me ka hao.
E koho maʻamau i ka oatmeal mau no ka nui o nāʻanoʻano e halihaliʻia me ke kō, aʻaʻoleʻoe e nele i ka nui.
15 - Ka'ōmole o ka'ōpala
Hiki i ke kīʻaha o ka'ōpala ke mahana a hoʻomaha ma ke anu wela. Hiki i ka'ōpenaʻai ke hana i kahi meaʻai nui no ka hana i ka lā aʻe, aiʻole e hiki iāʻoe ke kūʻai i nā kānana microwave hoʻokahi. ʻO ka'ōpīʻai maikaʻi no ka mea he nui ka meaʻai nui (aʻoluʻolu nui), akā kaʻu mea punahele nui i ka manawa, me ka nui o kāloti, celery, a me nāʻeka.
Kaʻokoʻaʻana o nā kālepa Calorie i ka nānā ponoʻana i nā hōʻailona no kaʻike pono. Eia hoʻi, e hoʻomaopopoʻoe i nāʻanoʻoihanaʻano kūʻai he nui ka momona a me ka sodium.
16 - Guacamole ma nā Celery Sticks
Hiki ke hoʻohanaʻiaʻoe i ka lawelaweʻana i ka guacamole me nā'āpana tortilla, akā hiki iāʻoe ke hāʻule i nā calories a me ka momona hou ma ka hoʻomohalaʻana i ka guacamole ma nā lālā. Hanaʻiaʻo Guacamole me ka avocado, no laila ua kiʻekiʻe i nā momona momona a me nā meaʻai. ʻO ka hapalua o kaʻeke he 180 calories.
ʻAʻoleʻoluʻolu i ka makaleʻa? Hoʻopili i kāu guacamole me nā'āpana tortilla mīpī aiʻole nā kānana'āhi'ū.
Puna:
'Ami'āina Hui PūʻIa Hui PūʻIa Hui PūʻIa Hui PūʻIa, Nānā Nūnoa Kūʻali no nā Palapala Kūʻokoʻa 28. http://ndb.nal.usda.gov/ndb/search.