Hoʻoponopono Pūʻai Nutritious Me ka Hoʻokū i ka Pono ma ka Heat
He wā paʻakikī ka paʻakikīʻana i ka papaʻaiʻaiʻai. ʻOiai nā haʻawina e hōʻike ana i ka emiʻana o ko mākou makemake i ka wela, hiki i kaʻoi aku o kaʻoihana ma waho i nā mahina hoʻoulu, no laila,ʻo ka hoʻopiliʻana i nā pōkō maikaʻi e ponoʻole e hoʻolālāʻia, he mea nui ia i ke kauwela.
ʻAʻohe pahaʻoe eʻike i nāʻanoʻaiʻaiʻai he nui i nā mea'alakai a me nāʻahaʻai, a inā makemake waleʻoe i nā'ākiko maikaʻi no kekahi lāʻoihana o nā hana a me ka hele kaʻa kaʻa lōʻihi, hiki paha iāʻoe ke hopena me ka limp, ka soggy , aiʻole nā meaʻai iʻaihueʻia ināʻoihana wela ke kaʻa.
No laila pehea e noho aiʻoe i ke olakino a hoʻopihaʻia i ka wā e wela ai ka wela ma luna o ka hale? ʻO kēia kekahi o nā pōʻai hoʻonui maikaʻi loa iʻole e pono ai ka hoʻoulu. Hoʻohui i kekahi mau lā no kahi lā ma ke alanui a hui pū paha i kekahi no ka awakea ma kaʻauwai a i kahi pula ma kahi papa.
1 - Kale Chips
E hoʻoholo i kāu pāʻani māmā ma ka hoʻomoʻoʻana i nā mīkini maikaʻi maikaʻi i ka wā e hele anaʻoe. Hiki iāʻoe ke kūʻai i ka paʻakai a me nā mea kau i loko o ka hale kūʻai a mālama i kāu pono'ī ma ka home.
E hoʻokuʻu wale i nā lau me kahi liʻiliʻi o kaʻailaʻaila a kāpīʻia me ka paʻakai. E puhi i ka 400F no kahi oʻumi mau minuke aiʻole a hiki i ka manawa e liʻiliʻi ai nā koki.
Noho haʻahaʻaʻo Kale ma nā calories, piha i ka fiber, a he kumu maikaʻi loa ia o nā meaʻai me nā huaʻai A, K, a me C.
2 - Peanuts in the Shell
He mea maʻalahi ka pīkī o ka shell i ka hali a me ka leʻaleʻa eʻai. Inā e ho'āʻo anaʻoe e kāohi i nā nui o nā'āpana, he maikaʻi nā kui. He mea paʻakikī ke hoʻonanea me ka noʻonoʻoʻole iāʻoe e wehe i ka iwi mai kēlā me kēiaʻepa.
ʻO ka legume kahi kumu maikaʻi o ka protein, fiber, momona momona, a hāʻawi pū i ka resveratrol , he antioxidant nui. Hoʻokahiʻo 28-'auake e hāʻawi ana i nā momona he 166 kaloni, 2.3 nāmu o ka fiber, a kokoke iʻehiku mau paona.
3 - Nā Haumāna Oatmeal Hauleʻa
Inā makemakeʻoe e lawe i nā'āpala i ka wela, e hoʻomoʻa i ka nui o nā kuki oati olakino a hoʻoulu i kekahi mau meaʻai i waena o nā meaʻai. Hanaʻia lākou me nā meaʻala likeʻole e like me ka maiʻa, ka'alemona a me ka omega-3 momona waiwai a me nā pua chia.
4 - Kupaianaha Kūlohelohe
He mea maʻalahi kaʻaiʻana i nā pīpī piʻiʻaiʻaʻai me kaʻaiʻole i ka meaʻai. Hoʻopiliʻia ka'ōpiopio (aiʻole ka peʻa hau) i ka helu olakino o ka meaʻai. Hoʻokahi ke kīʻaha kapu e hāʻawi ana i 60 calories, 10.5 grams o ka waiʻahu, a me 3 grams o ke fiber. E kāpīpī iā lākou me ka paʻakai aʻai paha ia mau mea.
5 - Hiki i nāʻike ikaika
He mea maʻalahi ka laikini paʻa ma kekahi hale kūʻai a me ka mākaʻikaʻi alanui. I mea e pale ai i ka hopena o ka wela, e makemakeʻoe e pale i nā mea i uhiʻia me ka baleka (ʻoi aku ka nui o ka momona a me nā calorie).
Hanaʻia e like me KIND nā paʻopa i emiʻole ka'āpala a hāʻawi i ka hōʻailona pono e hoʻomaopopo pono i ka mea eʻai neiʻoe, akā hiki iāʻoe ke hana i kou ikaika pono'ī eʻai i ka home me nā meaʻai maikaʻi e like me nā kumulāʻau chia a me ka wai pīnī.
6 - Paʻipaʻi mai i ka hua waina a me nā paila Melon
ʻO ka hua waina ka mea maikaʻi loa no kekahi manawa, akā i loko o ka wela e hiki iāʻoe ke hoʻokuʻi iā lākou e kōkua iāʻoe e hoʻoulu, e hoʻomaʻemaʻe, ae hoʻonalili i ka manawa like. Hoʻohui wale i nā hua maloʻo maloʻo i loko o ka baggie a hoʻolei i loko o kāu kīʻaʻa aiʻole kahakai kahakai. Eʻae iā lākou e hō'ū aʻai i ka mea hele.
Inā makemakeʻoe i ka pūniu, hoʻokuʻu i nā pōpō melonai a hoʻokomo iā mau mea i kāu'ōmole wai e hoʻomaha ai a hoʻonui i kahi meaʻono maikaʻi.
7 - Pau ka Lulu
ʻO ka'ōpala kalo (me kaʻole o kaʻaila i hui pūʻia, ka pata, ka paʻakai, a me nā mea hoʻohālikelike e hāʻawi ai i ka hoʻomehana maikaʻi o nā momona momona a me ka momona polyunsaturated (ka mea i kapaʻia he "momona maikaʻi").
He mau mea liʻiliʻi lākou i ka sodium a me ka kiʻekiʻe i loko o ke kinipona, i mea nui no ka meaʻaiʻai. Hoʻokahi lawelawe (100 grams) i loaʻa he 126 calories.
ʻOiaʻiʻo, hiki iāʻoe ke kūʻai aku i nā'ōlakin i ka hale kūʻai, akā, hiki nō hoʻi iāʻoe ke hana i nā'ōmaʻa pumpkin'ōpala ma ka home e hoʻomalu i ka nui o ka paʻakai a me ka momona.
8 - Veggie Muffins
ʻOiai paha he maʻalahi lākou i ka laweʻana i ka wela, kūʻai nuiʻia nā muffins i kūʻaiʻia i ka hale kūʻai ma luna o ka papa inoa o nā meaʻai meaʻai. He nui nā mea momona a kiʻekiʻe i ke kō.
Akā, uaʻike aneiʻoe hiki iāʻoe ke hana i nā muffins hauʻoli mai nā meaʻai e like me ka'ōnihi a me ka mango? Ua maʻalahi lākou i ka beʻa a ua maʻalahi hoʻi ke kāpili aʻai. Hana i nā miffins inā e ho'āʻoʻoe e mālama i nā calories i ka mana.
9 - Nānāʻulaʻula
ʻO nā'ōpena (garbanzo beans) he meaʻai a he haʻahaʻa i nā calories. Hoʻokahi wale nō moa o ka moa e hāʻawi wale i 100 calories, 5 grams o ka protein, 4 grams o ke fiber, a me 1.5 mau momona.
ʻO ka moa o ka moa ma ka home e loaʻa ai i kahi mea'ūlaʻi, meaʻono eʻonaʻole i ka wela. Hōʻolo me nāʻanoʻala like e like me Cumin-Lime .
10 - Pākī Lilia
ʻO ka mea mahalo,ʻo ka'ōlelo hoʻomanaʻo no ka hāʻawiʻana o ka banana i ka waiwai kaumaha . ʻO kahiʻeleʻele banana (7-8 inches) kahi e pili ana i 105 calories a hāʻawiʻia ka meaʻai maikaʻi o ka pālaʻau maikaʻi , ka mea kanu C, a me ka fiber.
ʻO ka laweʻana i kahi maiʻa i kahi lā wela, he hopena ia, no lailaʻaʻoleʻoe e koho i nā'ākani'iela ma kahi? Hanaʻoe i kāu iho ma ka home a kūʻai paha i loko o ka hale kūʻai. Eʻoluʻolu e nānā i ka lepili Nutrition Facts inā kūʻaiʻoe iā lākou no ka hōʻoiaʻanaʻaʻole i loko o nā pēpē ka nui o ke kō.
11 - Pākū
ʻO ka popcorn hale noho kekahi o nā'āpala māmā e lawe aʻai i ka hele. Hiki i kāu pāʻani hau a hana i nā pakile 100-calorie e hopu.
E kāpīpī me ka meaʻala o ka meaʻala a ma luna paha me ka parmesan cheese no ka meaʻono. ʻO kahi kīʻaha 3-cup of popcorn e hoʻohui iho i ka 100 mau calories i kāu helu o ka lā aʻo kaʻai meaʻai a pau he 3.5 grams o ke fiber.
12 - Hoʻokumu a me nā mea hana hauʻoli
Inā makemakeʻoe i kahi'ūpona iʻoi aku ka nui, hopu i kahi poʻi o ka tuna a iʻole ka momona a me kekahi mau meaʻai'ōmaʻomaʻo holoʻokoʻa olaʻai no ka meaʻai maikaʻi loa.
ʻAʻohe pono e hoʻopihaʻia ka pāpale iʻa e nā lāʻau likeʻole e like me Starkist aʻaʻohe momona ma mua o ka tuna. ʻO ka hoʻomanaʻo a me ke kahawai he mau kumu maikaʻi loa ia o ka momona maikaʻi a me ka protein.
13 - Pākī Piliakeke
Ināʻo ka'āpīpī mālaʻau kāu hele-i ka leʻaleʻa hewa, e noʻonoʻo e hopu i nā'atila'atila maikaʻi. Hoʻokahi ohua ka'ailala e hāʻawi i 112 calories a 26 grams o ka waihā. He momona kaʻai, a heʻaneʻane kokoke iʻekolu manawa ka manaʻo o ka lālāʻo A.
Hiki i nā'atilaʻuala ke kūʻai i ka momona nui a me ke kō i kō aku, akā hiki iāʻoe keʻoki i kāu mau'alapiʻi'alala i ka hale e mālama i ke kālā a me nā calories. (Hint: hiki iāʻoe ke hana i nā'āpana mai nā mea momona e like me ka zucchini a me nā beets e hoʻohana ana i keʻano hoʻokahi).
14 - Kelemana
Ua hele ka meaʻai i ka meaʻono i nā makahiki i hala iho nei. ʻO kaʻoiaʻiʻo, hiki iāʻoe keʻike i ka makika turkey a iʻole salmon ma kekahi mau hale kūʻai ma'ō a puni ka'āina. ʻO nāʻano like me ka Trip Trip e hana i nā meaʻono likeʻole no nā mea holoholo hana a me nā mea hoihoi waho.
ʻOiaiʻo kēia'āpena heʻoi aku ka nui ma ka sodium, ke kū nei ia i ka wela, ua hoʻopihaʻia me ka pilikino, a ua maʻalahi e hoʻokomo i loko o kahiʻeke, kahi kīʻaha, a me kaʻeke kahakai.
15 - Nānā Kalālā Paʻi
ʻO kekahiʻano pāʻina kīʻaha liʻiliʻi maikaʻi he hua salaʻi maikaʻi. E hoʻohana i ka raiki ulu aiʻole ka huaʻai maikaʻi e like me ka quinoa, a laila e hoʻohui i nā mea momona no ka'ōpala.
ʻO nā huaʻulaʻula a me kaʻulaʻula e paʻa pono i ka wela. ʻO nā pīkāle Green a me nā kāloti he mau mea hōʻailona maikaʻi no ka mea e noho mālie lākou i loko o nā mahana wela.
Inā makemakeʻoe i ka saladi maikaʻi e hoʻopau i nā hua pomegerane a iʻole nā hua'alapona e like me ka mango a me ka iʻa. E lawe i ka saladi ma loko o kahi pahu pala paha i hoʻopaʻaʻia aiʻole i kahi pahu iʻa.
16 - Haʻawina Trail
Hoʻohuiʻia ka laulima (i kapaʻia kekahi manawaʻo GORP-maikaʻi maikaʻi a me nā peanuts) i ka poʻe holokai no ka mea, he wahi wikiwiki a maʻalahi ka pahu e kū pono ana i ka wela. Hiki iāʻoe ke kūʻai i kaʻaila o ke alahele, akāʻo nāʻano kūʻai i kūʻaiʻia i nā manawa he mau mea olaʻole ka meaʻai.
Hana i kahi hui nui o ke ala hele ma ka home . E ho'āʻo i ka meaʻai e like me ka Nut-Free Trail Mix (no ka poʻe me nā meaʻai lāʻau) a iʻole ka mea'alamū Paʻakai Pākī Māmā Māmā .
17 - Nā huaʻona a me nā huaʻala
Hoʻolahalaha nā huaʻona a me ka citrus i ka wela no laila e mālama pono lākou i ka lā wela. ʻO nāʻano likeʻole ka pineapple, ka mango, ka papaya, a me ke kiwi e kōkua iāʻoe e hoʻomaluʻia a mālama pono i ka meaʻai.
ʻO ka'ōpona , he laʻana, he kumu maikaʻi loa ia o ka huaʻaha C a me ka momona, a he nui ka pākīpika i nā kiwi e like me ka maiʻa. Inā'ānenaʻoe i ka mango i loko o ka wela, e pōmaikaʻiʻoe iʻekolu mau kalamu o ke fiber no ka 100 mau calories wale nō.
18 - Pākiʻi Līki me ka'Avocado
No kahi'ā'āʻono e hoʻopiha ai i ka makemake no nā meaʻaila a me nā meaʻeleʻele, e hoʻokomo i kahi mau lāiki raiki a me ka avocado. 'Aleʻa loa nā kupa Līki i nā calories. Hāpai lākou i ko lākou huelo i ka wela.
Hoʻomaopopoʻo'Avocados i kahi maʻi olapona o ka momona momona . Loaʻa nā momona momona a MUFA paha mai nā kumu ulu lāʻau a hiki ke kōkua i ka hoʻohaʻahaʻaʻana i kāu LDL a iʻole "kino" cholesterol. ʻO kaʻeleʻeleʻeleʻele o ka avocado e pale ia i ka laweʻana i ka hua i nā mahana mahana. Peel a hoʻolaha i ka avocura ma kāu mau lālā laiki kokoke i kaʻai.
19 - Ka'Āina Kupa
Ma ke kui, kahi o nā'ākī wikiwiki a me ka maʻalahi loa e kiʻi ai,ʻo ia ka'ōpala o kaʻohi piha. E kiola aku i kahi pipi o ka meaʻai momona i loko o ka baggie a maikaʻiʻoe e hele.
Eʻoliʻoli e pili ana i nā wili. ʻAʻole maikaʻi ka'ōpala huapalaoa a pau. ʻO Shredded Wheat, Ka Fiber One, Ke Kino Chex, nā Hauleʻa, nā Whea, a me nā Miko Honey o kaʻaila ka meaʻoi aku ma luna o nā mea kanu.
20 - Peʻe Pipi
ʻO nā pepaʻalaniʻulaʻula, nā pepa leʻoleʻa'ōmaʻomaʻo, a me nā mele bele alaniʻaʻole wale nō e hoʻomaha i ka mahana wela, akā,ʻoi aku ka maikaʻi o nā meaʻono i ka wela.
ʻO ka paona he kumu maikaʻi loa ia o ka huaora E, ka huama K, ka palahalaha, ka pālolo, a me ka manganese a he kumu maikaʻiʻo ia o ka huaora C. Aʻo ka hapa maikaʻi loa, hiki iāʻoe keʻai i ka pepa pepa a pau ma kahi o 50 calories wale nō. E nānā inā hiki iāʻoe ke loaʻa nā pepa bele pūnaewele.
21 -'Amone,'Akena, a me nā Kaloka
ʻO kekahi o nā meaʻai maikaʻi loa i mālamaʻia i loko o ka hulu a iʻole ka hoʻoilo, he mau māla maikaʻi nō ia no ke kauwela. Loaʻa nā hua a me nā mea ulu e like me nā kāloka a me nā'ōʻono e maʻa i ke komoʻana i kahiʻeke kahakai. Aʻo nā'alemona a pau i ka wā kūpono ma muli o ka hāʻawiʻana i ka hopena wikiwiki o ka momona a me ka protein.
E hauʻoli i nā kīhāpai me nā mea inu maikaʻi no ka noho hoʻomalu. E inu i ka wai a wai wai paha i hanaʻia ma ka home , a hoʻomanaʻo e pale i ka inuʻawaʻawa a meaʻai paha i ka lā wela e noho mālie a ikaika i nā kauwela a pau.