1 - No ke aha e loaʻa ai iāʻoe kahiʻano hou
E hoʻonui i kāu i ke koko ma kaʻaiʻana i nā hua a me nā huaʻai hou a koho i nā'ōpū piha ma kahi o nā'ōpala i hoʻomaʻemaʻeʻia. Hiki ke kōkua i ka laweʻana i nā lemu. Makemake i kahi mea kiko'ī hou? Eia nā 'aila waiwai nuiʻelima (a me nā hoʻomaopopo) e pono ai ma kāu papa kūʻai kūʻai aku.
2 - Wālāʻo Raina
Inā hoʻomakaʻoe i kou lā me kahi polaʻai, e nānā i ka lepili eʻike ai i ka nui o ke fiber e loaʻa ana iāʻoe no kēlā me kēia lawelaweʻana. Inā he mau mele wale nō, a laila e noʻonoʻo e pili ana i ka hoʻololiʻana i ka lālā waina. Hoʻokahi kīʻaha waina paina iʻoi aku ka nui ma mua o ka 7 grams. He nui nā mākeke e hiki mai ana i kāu hale kūʻai, a iʻole hiki iāʻoe ke hana iāʻoe iho me nā lālā palupalu - e hoʻopili wale i nā hua waina (a no nāʻano likeʻole, e ho'āʻo i nā huaʻikuʻi maloʻo aiʻole ka blueberries). Hiki nō hoʻi iāʻoe ke hoʻohana i ka hua waina waina (a iʻole nā hua waina a me ka pamela) ma nā papahana no ka hanaʻana i nā kuffins a i nā kaola - kahi kīʻaha no ka'ōhi kakahiaka i ka hele (uaʻikeʻoe - no ia mau lā e hiamoe iki anaʻoe).
3 - Iwi
Hiki paha iāʻoe ke kapa iā lākou he gbanbanzo beans - heʻano like lākou. ʻO ka hapalua o ka moa o ka moa i ka 6 mau kahe, aʻo ka moa he nui kona waiwai, ka hao, ka potassium, a me ka magnesium. Loaʻa iāʻoe nā kohoʻelua me ka moa - e hiki iāʻoe ke kūʻai i nā moa maloʻo a hoʻokuʻu i loko o ka wai no nā hola heʻumikumamālua, aiʻole e kūʻai wale i nā moa chicken i makaukau e hoʻohana koke. ʻO nā'ōpena kekahi o nā mea nui i ka hummus, aʻikeʻoe iā lākou ma nāʻano Spanish a me nā Indian. Hiki ke hoʻohanaʻia i kahi wela a me ke anu. E wehe i kahi pahu o ka moa, holoi iā lākou ae hoʻokuʻu lākou no nā minukeʻelua. A laila, hiki iāʻoe ke hoʻohana i ia mau mea e like me ka sākeke, e like me ka mea hoʻokūkū i nā soup, nā aihue a i nāʻaoʻaoʻaoʻao paha, aiʻole e hoʻohana ia mau mea e hana ai i ka meaʻai maikaʻi, maikaʻi.
4 - Pears
He maikaʻi i ka loaʻaʻana o nā hua hou i loko o ka hale no ka wikiwiki wikiwikiʻana. He maikaʻi loa ka pears no ka mea he emi lākou i nā calories, he kumu maikaʻi o nā huaora a me nā minela, a he kumu punahele maikaʻi lākou. Hoʻokahi kīʻaha o nāʻepa paina (kahi paha o hoʻokahi pear) he 8 mau fiber. Hiki ke mālama i nā pears -ʻaʻole lākou e koi i ka mea hauʻoli inā lōʻihi ka peel. I ka manawa eʻokiʻokiʻoe i nā pears, pono eʻaiʻia a i hoʻopihaʻia. Hiki ke hoʻohanaʻia nā pears e like me ka meaʻai. Nui nāʻano o nā pears, me nāʻano lewa a me nā meaʻono.
5 -'Ōleʻele Beans
Loaʻaʻia nā beansʻeleʻele i ka Latin o nā kīʻaha, akā ua ulu like lākou i nā lāhuiʻokoʻa. He kiʻekiʻe loa ka piʻaʻeleʻele i ka fiber - hoʻokahi pahu he 15 grams. ʻO lākou kekahi kumu maikaʻi loa o ka protein, nā mineral a me nā hua B. E kūʻai i nā pīniʻeleʻele maloʻo a hoʻomohu i loko o ka wai aiʻole e kūʻai i nā pīnēʻeleʻele i makaukau e hoʻohana koke. Hiki ke hoʻohanaʻia ka pīniʻeleʻele ma keʻano he'āpanaʻaoʻao a hoʻohanaʻia paha ma keʻano he mea hoʻokomo i nā soup a me nā meaʻai'ē aʻe .
6 -ʻAmona
'Alahilahi nā'alemona ma kahi hale kūʻai. E kīʻahi i ka lima e like me ka meaʻai , e hoʻoulu i kekahi ma luna o ka saladi, aiʻole e kāpīpī i kāu wala , aiʻole e hoʻohana ia mau mea ma keʻano he kumuhana i nāʻano mea likeʻole. Hoʻokahi oʻawa o nā'alemona (e pili ana i 23 mau hua) aia ma lalo o 4 grams kahe. He waiwai nō hoʻi lākou i nā momona momona, e like me nā momona o kaʻailaʻaila. Hiki iāʻoe ke mālama i nā'alemona ma kahi mahana o ka lumi, akā maikaʻi ka mālamaʻana i loko o ka pahu hau. Inā loaʻa iāʻoe kahi pūpū, ponoʻoe e hoʻolako i kahi manawa lōʻihi, e mālama iā lākou i loko o ka pahu pāʻani.
Puna:
> NānāʻIke Hui PūʻIaʻOihana Kūʻai Waiwai no nā Palapala Kūiho Kūʻai no nā Palapala Kūʻokoʻa Kūlana 28. https://ndb.nal.usda.gov/ndb/search.