ʻO wau he mea nui nui no kaʻaiʻana i nā pūmua. He meaʻai kūpono ia no ko mākou kino, aʻo ia hoʻi kahi meaʻona maikaʻi loa. Eia naʻe,ʻaʻole wale nā kō koho a me nā mea kikoo.
No ke aha ke kumu o ka pilina?
He mea koʻikoʻi nui ka protein, a ua loaʻa i nā meaʻai maikaʻi a maikaʻi. Uaʻike ka hapanui o kaʻiʻo he pilina ia, akā, e pīhoihoi paha kekahi mau kumu waiwai'ē aʻe.
Inā ua loheʻoe i ka hua'ōlelo "complete protein" (hoʻokahi me nāʻehu aminoʻeiwa i makemakeʻia e ko mākou mau kino) a hopohopo paha e hikiʻole i kekahi o kēia mau kumu ke hoʻopiha, mai makaʻu. Inā hoʻokomoʻoe i nā lālā likeʻole o kāuʻai, hiki iāʻoe ke loaʻa nā pono a pau e pono aiʻoe. Eia kekahi o kaʻu puna puna punahele nuiʻole.
1. Helene Yogurt
ʻAʻoleʻo Yogurt ka mea hoʻokani pila ma ka pūmua a hiki i ka hoʻokomoʻana o ka Greek yogurt i ka pāʻani. ʻO kēia yogurt ka meaʻokoʻa loa mai ka yogurt walaʻau maʻamau, no laila ke hoʻomau neiʻo ia i keʻano o ke kinona a me ka liʻiliʻi o ke kō. Eia kekahi,ʻoi aku keʻano o ke kūlike. ʻO ka yogurt Helene Plain kahi kokoke i 24 mau parani ma ke kīʻaha. He mea nui! Ke mahalo nei i ka hauʻoli i kēia meaʻai? E koho i kēia !
A no kahi kīʻaha paʻakikī paʻakikī e huli aiʻoe, e nānā i kēia. Hana i loko o kahi pahu ke makemakeʻoe e lawe.
ʻO Peach Mango Bowl
Ka hopena hoʻokahi: 323 calories, 7.5g ka momona momona (0.5g noho momona), 124mg sodium, 53g mau kiʻikuʻu, 12.5g kahe, 32g sugars, 23.5g protein
1. I loko o ke kīlapa, e hoʻohui i 6 mau ounhi (e pili ana i 2/3 kapu) kahiʻawaʻawa Greek graze-free, 1 pākani pākani kalo-kalo (like Truvia), a me ke kāpena o ka kinamona.
2. ka'ūmaʻi piha me ka 1 kapu pīpī pāʻani a me ka 1/2 kīʻaha mango (nā mea hou a i hōʻemiʻia mai ke kalo), a me ka 1/4 kapu i ka lālā palupalu kiʻekiʻe, a me ka 1/2 ounce (e pili ana i 2 punetēpē) pistachios pāʻani.
2. Iwi
ʻO nā pīni, piʻi, he maikaʻi ia no kou puʻuwai, inā he pāmuaʻoe i hope, e akamai kaʻai! ʻO nā pīniʻeleʻele, ka niho piʻi, a me nā pīni pākī, he mau puna maikaʻi maikaʻi ia o ka protein, a me 12.5 kala pākahi. E hoʻomoʻi iā lākou i nā huamoa, nā huapalaa hua manu, a me nā hua mahu. Bonus: He maikaʻi lākou no ka pohō kaumaha !
3. (Green) Soybeans
ʻO ka mō'ī o nā niho kahi lōʻihi,ʻo ia nō ka momomi. ʻAʻole like me nāʻano pīni'ē aʻe,ʻo ia ka puʻupaʻa piha! Loaʻa nā'ōkoʻomaʻa i ka 22 grams o ke kinona i ke kīʻaha, a he 33 mau'āmona i kēlā me kēia kapu. Hāʻawi lākou i kahiʻahaʻaina maikaʻi, a he nani ka mea mua aʻu e kauoha aku ai iaʻu ke heleʻana no ka sushi (ʻo ia hoʻi ka manawa!). ʻO ia kekahi o kaʻu sushi dos !
4. Lui
ʻO kekahi kumu punahele o ka protein,ʻo ia ka pahu nui. ʻAla maikaʻi nā Lentils a he mau hale kūkea kūpono ia. ʻO kahi kīʻaha kīʻaha he 18 mau paona. E like me nā pīni, hiki iā lākou keʻai i nā mea'eneʻalu, i hanaʻia i pilau , i hui pūʻia me ka moa a iʻole ka iʻa, kāpiliʻia i kaʻuala , i kāpiliʻia i ka hulu , a hoʻouluʻia me ka puaʻa a me ka raiki. No ka maʻalahi, hiki iāʻoe ke kūʻai i nā mea i hoʻomākaukau muaʻia. Aloha au i ka poʻe mai Trader Joe's !
5. Nānā Meat: Tofu, Seitan & Tempeh
Eʻike pahaʻoe e pili ana i ka tofu, akā ināʻaʻoleʻoe i lohe e pili ana i ka seitan a me ka tempeh, ua neleʻoe.
Loaʻa i kēia mau mea a pau ka hopena maikaʻi o ka protein; ʻO ka seitan ka nui loa, me ka 18 mau māmā i kēlā me kēia 3-'aneke. ʻO Seiten ka palaoa kulina me kahi'ōwili, meaʻai. ʻO Tempeh he huakai nui (e like me ka tofu). Ua like ia me ka tofu i loko o ka momona a me nā meaʻono'ē aʻe, a heʻano palaponiʻole kona. E ho'āʻo iā lākou a pau a koho i kāu punahele. Eia ka mea maʻalahi me ka tofu, akā eʻoluʻoluʻoe eʻoki i kekahi o nā mea'ē aʻe!
ʻO Turbo Tofu Stir-Fry
1 / 4th o nā meaʻai (e pili ana i 1 1/3 kapu): 189 calories, 6.5g ka momona momona (0.5g ka momona), 768mg sodium, 16.5g kāpili, 4g fiber, 7g sugars, 13g protein
1. Hoʻopili i kahi pālaki 12-auneke no kaʻae a me ka hoʻopiliʻana ma kahi maloʻo, me nāʻaoʻao pōkole ma ka hema a me ka'ākau.
Eʻoki ponoʻia i loko o nā'āpana 1/2-āpau. Eʻokiʻoki i kēlā me kēia'āpana i 4 mau'āpana liʻiliʻi.
2. E hana i ka'ōmole, i loko o ke kīlapa, e hui pū i 2 punetēpē kahi i hoʻemiʻia-sodium / soy sauce, 2 punetēpē i ka meaʻono, 2 teaspoons cornarcharch, 1 teaspoon hinu sesame, kahi kīʻaha o ke kīkole, a me ka'ōwili o nā meaʻulaʻula. ʻO Whisk i ka wā i hoʻopauʻia ai ka kānana.
3. E lawe mai i kahi skillet i hoʻokuʻuʻia me ka'ōmoleʻole i ka wela wela. E hoʻomoʻi i ka tofu a kāpīpī me ka teaspoon teaspoon 1/8. Eʻaʻai a hiki i ka'ōniʻula gula, e pili ana i 6 mau minuke, eʻoluʻolu e paʻi ana i kaʻeleʻele. E hoʻololi i kahi pola nui, ae uhi e mālama mahana.
4. E hoʻohui i nā mea ma lalo nei i ka skillet: 4 mau kīʻaha fryzen frozen, 3 kapu nā broccoli kekene kūmole, a me ka teaspoon teaspoons teaspoons. E uhi a e kuke a hiki i ka wela, kokoke i 5 mau minuke.
5. E hāʻawi i ka'ōniu i kahi haʻina a hoʻohui i ka skillet, me ka tofu. E puhi a hoʻonani a hiki i ka uluʻana o ka mīkini a hoʻomehana ka wela, ma kahi o 3 mau minuke.
6. Noku
Loaʻa iāʻoe kaʻeono mau protein mai i hoʻokahi wale nō mea nui! ʻO ka'ōpū o ka hulu he meaʻoi aʻe ka pilikino ma mua o ka'ōmole, a pinepine wau e hoʻokuʻu i nā yolks e mālama i nā calories. Eʻai i nā hua no ka'ōpōpō e hoʻomahaʻoe a hiki i kaʻaina awakea. ʻO ia ka mea waiwai e hana nei iāʻoe! Hiki ke paʻi nā puaʻa inā e ho'āʻo anaʻoe e lilo i ka kaumaha , no laila no ke ahaʻoleʻoe eʻimi ai i ka pilikino me lākou? ʻO kahi kīʻaha momona a me nā kī oatmeal me hoʻokahi, a iʻole e hui pū me nā makai no ka maʻalahi o ka Mexica .
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!