ʻO kou naʻau kekahi o nā mīkini koʻikoʻi āu i loaʻa. Hoʻomiʻia e ia he koko i hoʻopihaʻia i ka oxygen a me nā meaʻai waiwai nui i loko o kou kino, no laila he mea pono e mālama pono ia, e ponoʻoe eʻai i ka meaʻai i nā meaʻai.
Ke hāʻawi aku nei kaʻAhahuiʻAmelika'Amika i kahi alakaʻi kūpono i nāʻano kai likeʻole: Hōʻike i ka nui o nā lawelawe o kēlā me kēia hui eʻai aiʻoe i ka lā no ke ola maikaʻi o ka naʻau.
He aha ka manaʻo? Nāʻano hua a me nā puaʻa; ka iʻaʻeleʻele a me ka moa (ʻo kēia mau mea momona i loko o ka omega-3 mau momona momona); kūkū momona liʻiliʻi; nā'ōmole maikaʻi loa; nā lemu; a me nā momona maikaʻi.
Aʻo ka poʻe i manaʻoʻoleʻia? Nā mea inu, nā meaʻono, nā meaʻai momona, nā mea i hanaʻia, a me nā meaʻai'ē aʻe e piha ana i ka momona. Inā noʻonoʻo ka manaʻo o ka ho'āʻoʻana e loaʻa kēia mau mea maikaʻi a pau i kāuʻai i kēlā lā i kēia lā, mai hoʻoikaikaʻoe. (ʻAʻole maikaʻi ka naʻau!) Ua uhi wau iāʻoe. E nānā i kēia mau manaʻo.
E hele i loko o kēlā poʻe Veggies
ʻAʻole i lawa nā'ōmele kakahiaka a me nā ponoʻole i wahoʻole! Loaʻa iaʻu nā meaʻoki āpau i ka lima e hōʻeha i kahi wikiwiki wikiwiki. ʻO nā hauhaʻi, nā pepa, a me nā'eliki kaʻu mau punahele. Ke hele wau i kahi alakō, makemake au e hoʻomoʻono i kahi huakuʻi piha i ka mīkini . Hiki iāʻoe ke hoʻokuʻu i nā hōʻailona i kou liliʻoluʻolu. Hiki i ka liʻiliʻi liʻiliʻi ke hoʻololi i kāu inu, akā,ʻaʻoleʻoe eʻono ia!
I ka manawa o kaʻaina awakea, he leʻa maikaʻi ka salakeke nui. Ināʻakaʻaka kēia, e aʻo e piʻi i kāu pāʻani saladi . Ke hele ma nāʻaoʻao, e kāpae i nā mīkoki momona momona no nā kālotiʻokiʻoki, celery, a me jicama. Me kahi guacamole maikaʻi (ʻoi aʻe ma kēlā hope aku) aiʻole ka hummus,ʻo nā pīkole ka pahu kaʻa kūpono paʻakikī!
Ma kaʻahaʻaina ahiahi,ʻo nā alahele ke ala e hiki ai ke loaʻa kāu mau māmā. E hōʻiliʻili i kāu mau mea kanu punahele a iʻole e lawe i kahi pīkule a hopu i kahiʻeke mai ka māhele papahi o ka supermarket.
E hoʻohui me ka pilina lean (e like me ka'ūmoa aiʻole ka moa) a me kāu mea kanu punahele Asia a hiki i kaʻai.
E lilo i pua no ka hua!
Inā loaʻa iāʻoe kahi niho niho, e hoʻomohala iā ia eʻono i ka hua. ʻAʻohe mea e like me ka manini sliced mīpī a me nā pana o ka paʻaina maikaʻi. Inā hele mauʻoe ma ka hele, e kiʻi i nā huaʻaina grab-n-hua e like me nā'ōmaʻa, nā māla, a me ka maiʻa.
Ma ka home, e hoʻohui i nā hua i ka yogurt. He maikaʻi nā momona no ka'ōpō kakahiaka keʻikeʻoe i ka mea āu i hoʻolei ai i loko o ka mea kanu a hana pono . A i ka wā e pilikia ai au i ke ahiahi, hele mau au i ka hua. Hoʻopihaʻia kekahi kīlaʻau o nā hua waina me ka hoʻokuʻuʻana i ke kino i ka wahi i kēlā me kēia manawa.
Hele nui nā hua a me nā lau. Eia kahi kumu nui: E hoʻoulu i ka'ōkō a me ka'ōpala i ka huapalaa hua! E hoʻonuiʻoe i kou'āpana, a hui pono ke kūkoma i loko.
Hoʻopihaʻia me Salmon
He mea nui loaʻo Salmon no ka mea he waiwai nui ia i nā omega-3'āpana momona,ʻo ka momona maikaʻi āu e lohe nei. Aʻaʻole wale kaʻono ia, he mea maʻalahi hoʻi ka hana. ʻO koʻu punahele punahele e kuke i ka wai o ka iʻa, eʻoki ia i loko o kahi pahu hana hoʻopiliʻana me ka paʻakikīʻole o ka holoiʻana, aʻo ka hopena maikaʻi loa ia!
Kōkua: Eʻoki i nā lālāʻelua i ka manawa hoʻokahi; hoʻokahi no kaʻaina awakea a hoʻokahi no ka sāʻaʻina awakea o ka lā aʻe.
E nānā aku hoʻi i nā hua iʻa kauka / kēne. (ʻAʻoleʻo Tuna ka mea hoʻokahi i ka pāʻani.)
Hele i nā meaʻai no ka meaʻai
Piʻi nā'ōpū i nā momona a me nā protein . Eia naʻe,ʻo kēlā mau kānaka liʻiliʻi e komo i loko o ka nui o nā calories, no laila e hoʻolilo iā lākou i ke aloha i luna ma luna o kou sundae,ʻaʻole ka mea nui. Makemake wau e pīpī i nā nīpalapala paʻi ma luna o ka oatmeal, keʻala, a me ka meli. E like me kahi kīʻaha, hiki i nāʻeke 100-calorie e mālama i kēlā mau kikowaena.
Bonus: Ua hōʻikeʻia nāʻamona i ka hopena maikaʻi i ka pohō kaumaha . Ma muli o ka liloʻana i ka kaumaha nui hiki ke hoʻopilikia i kou puʻuwai, no laila e hopu i kahi'āpana mālama i nā almonds i kēia lā!
ʻO ka'Oatmeal kahi kīʻaha hauʻoli loa
Ua hopohopo wau i ka oatmeal. He meaʻoluʻolu ia, a he mea maikaʻi ia.
Ke hoʻohana nei wau i nāʻohe kahiko e hana i kekahi mea aʻu e kapa nei "e ulu ana i ka oatmeal." Ma ke kāhiʻana iā lākou me ka pālua o ka nui o ka wai a no ka manawaʻelua (e like me ka oatmeal maʻamau), loaʻa iāʻoe ka hapa nui!
He maʻalahi ka aʻo e ulu i ka oatmeal . Makemake au i ka pō hoʻokahi. E hoʻomākaukau i ka pō ma mua, ae ala i kahi kakahiaka kakahiaka i hoʻomākaukauʻia. He nui nā meaʻai no ka pō hoʻokahi oats palolo me nā papa hua a me ke koko!
ʻO ka paleʻana i ka'aeʻahaʻaʻohe No-No
Mai haʻalele i kēia huaʻono. (ʻAe,ʻo ke kumuhana he hua ia!) Heʻono a me ka meaʻono, piha i kēlā mau momona maikaʻi e makemakeʻoe.
ʻO ka baʻaʻaloʻalo ka nui o ka huhū, a no ke kumu maikaʻi! Ke hana nei wau i kaʻu mau mea ma ka hoʻonāʻana i kahi'āpana o ka palaoa a me ka palaoa a pau, e hohola ana me 3 punetēpu o ka avocado, a laila e hoʻokuʻu i koʻu mau manaʻo me nā'ōpili.
Uaʻikeʻia wau e hoʻomāhuahua i ka kānana, ka lihi, nā strawberries, a me ka'ōpala! ʻO ka'aekea hoʻi he maikaʻi loa i hui pūʻia me ka Greek-grag-free Greek yogurt no ka momona guac no nā māmā. Ke mālama nei i kou naʻau i ka maikaʻiʻole iʻoluʻoluʻia pēlā! (Bonus: hiki ke hana i kahi mea paona kaumaha !)
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!