ʻO ka hapanui o nā hui pūnaewele i loko o ka nui o ke kō-ʻo ia keʻano e hana ai iāʻoe iho
ʻO ka mix o ke alahele he mea hikiʻole ke popolo, maikaʻi ka'āpana kūʻai-ʻoi aku ka nui o nā calories i loko o kahi'āpanaʻaiʻuʻuku. ʻO keʻano o ka hoʻolakoʻana i ka meaʻai i ka wā o ka hana koʻikoʻi, e like me ka holoʻana (ma laila ka inoa). ʻO ka paina ala-haʻahaʻaʻo Low-Carb he meaʻai nui loa e hana mua aiʻole ma hope o ka hoʻolimaʻana a iʻole ka nui o ka hana, aiʻole ma keʻano he pōpilikia pilikia i loko o kāu pēke-akā, e hoʻomanaʻo i ka huiʻana o nā ala i hanaʻia i muaʻole, Carb.
ʻO lākou i loko o ka waihona nui nui o ke kō,ʻo ia ka mea e hāʻawi ai i ka "ikaika wikiwiki" ma keʻano o nā kukui, nā kuʻikaka balaka, a me nā hua maloʻo-akā, makemakeʻoe eʻae i ka hapa nui o kēia ma kahi meaʻai iki. Eia keʻano e hana ai i kāu hui pono'ī, e hana i ka hui o nā meaʻono a me nā meaʻoluʻolu āu e makemake ai, a mālama i nā kupapaʻu i lalo.
Kaomi a me nā Pua
ʻO ka pilina o ke alahele e ulu nui i nā hua a me nāʻanoʻano, nā mea maikaʻi loa i ka meaʻai haʻahaʻa. He kiʻekiʻe lākou i loko o nā momona momona, kūlana haʻahaʻa i nā pākaʻi, a he nui ka nui o nā meaola. ʻO nā walnuts, nā paʻakai Brazil, nā'alemona, nā hazelnuts, ke peanuts, pecans, nā hua'ahina , a me nā hua'ōmaʻomaʻo he mau mea hoʻohui nui i kāu hui, a aia lākou i waena o nāʻanuʻu i waena o nā nati a me nāʻanoʻano; i nā pīpī a me nā pistachios, iʻole la,ʻoi aku ka nui o nā mea'akiha i kēlā me kēiaʻane. Eia naʻe, hiki i nā huapalapala a me nāʻanoʻano ke heluʻia he mau mea haʻahaʻa .
Hiki paha iāʻoe ke hoʻokomo i nā nati paʻakai ma mua o ka meaʻole i hoʻopiliʻia, a laila e hoʻonui i kahi meaʻono, a hoʻohana i kēia mau'ōlelo hou e hāʻawi i kahi hint o kaʻono i kāu hui.
ʻO nā hua hua
ʻO ka poʻe i komo i kaʻoihana kaumaha kaumaha hiki ke hele aku i kahi liʻiliʻi i kahi liʻiliʻiʻoi aku ka'akiʻikiʻole ma mua o ka poʻe hanaʻole. ʻO kekahi kumu'ē aʻe no ka meaʻono, heʻono. ʻAʻole hiki ke hui pūʻia ka pilina o ke alahele me kahi meaʻalaʻole ma laila; he nut a me kahi hui wale nō.
Akā,ʻo nā hua maloʻo he nui loa ke kiʻekiʻe ma ke kō, aʻaʻole pinepineʻia i loko o ka meaʻai haʻahaʻa. Eia ke ala pololei e hōʻiliʻili i nā hua maloʻo i ka hui ala-haʻahaʻa.
E nānā no nā mea hou i hoʻohuiʻia. ʻOhiʻia ka hua i kaʻaila; ināʻaʻole nui ka hua o ka hua e hoʻomaka ai, hiki iāʻoe ke pā i kekahi mau mea e hoʻohuiʻia i ka wā e hana ai. No laila, nā hua waina, e like me nā blueberries a me nā cranberries,ʻo ia ka mea maʻamau i nā kohoʻana i ka wā eʻai ai i nāʻano loloa-like, he nui loa ka nui o ke kōpaʻa i hoʻopiliʻia i ka wā i hoʻomaʻemaʻeʻia ai kūʻaiʻia aku kaʻoihana kūʻai. E heluhelu i nā lepili palapala i mua o kou kūʻaiʻana a me ka hoʻokuʻuʻana i nā mele e hoʻomoʻi i ka ((e wehewehe wau i ka pehea e hōʻoluʻoluʻoleʻia ai).
E nānā no nā mea i hōʻanoʻoleʻia aiʻole nā mea i hoʻonaniʻia me ka wai hua. Hoʻopiʻiʻo Eden Organics i nā mea kanu me nā mea'alaʻula i hoʻouluʻia me ka'ōmole o ka wai. ʻO nā lau niuʻo ka niu i ho'āʻoʻoleʻia, he meaʻono, hoʻonanea i kahi alahele helehelena a he haʻahaʻa haʻahaʻa loa. Hiki ke loaʻa nā huaʻaiʻiliahiʻole i ke kūʻaiʻana ma kahiʻoihana olakino olakino. ʻO kahi punahele kahi Karen's Naturals kamaliʻi e hoʻokuʻu ana i nā mea kanu a me nā hua me ka meaʻole i hoʻohuiʻia. ʻO kekahi mau meaʻai meaʻai kūpono e lawe i kā lākou mau huahana, e like me ka mango maloʻo a Trader Joe , nā huaʻiki, a me ka paina.
E hoʻomaopopo i ka heluhelu ponoʻana i nā meaʻai ponoʻole ma kekahi mau hua maloʻo maloʻo hiki ke hoʻopunipuni no kaʻikeʻana i kaʻike o ka meaʻai a ua maʻalahi lākou ma hope o ka weheʻiaʻana o nā wai a pau (e like me nā hua maloʻo maʻamau). Eia kekahi laʻana,ʻo kahi o 1.5 oz o nā huakakau liʻiliʻi i hoʻoliliʻia he 3 mau kapu i ka nui.
E hoʻohana i nā mea liʻiliʻi. Loaʻa i nā hua waina he 125 grams o ka waikaʻalulu kūpaʻa i kēlā me kēia kīʻaha, akā, no ka mea ua ikaika loa lākou i kaʻono a me ka ho'āla,ʻo ka mea a pau e pono aiʻoe he mau māla wainaʻelua no ka pihaʻana o nā hua a me nāʻanoʻano no ka likeʻole. Uaʻoi aku ka maikaʻi ma mua o ka mau māla waina no ka mea heʻuʻuku a pēlā lākou e hoʻokaʻawale ai i nā huakai.
Hana i kāu iho. Hiki ke hoʻololi i kāu mau hua maloʻo, aiʻole me ke kō. ʻAʻohe aʻu waipona, akā ua kūkulu wau i kahi hana no ka hanaʻana i nā huakīne maloʻo maloʻo ma ka umu.
Hana hapa a me ka hapa. I ke kūʻaiʻana i ka mea kūʻai a iʻole ke kūʻai aku i ka pūnaewele, e nānā i kahi hui pūʻia i mua i kāhikoʻia a koho i kekahi me nā'ōpili liʻiliʻi a me ka nui o ke kō. A laila, "hoʻoloi" ia i ka huiʻana i ke kīʻaha o kēlā hui me nā kīʻaha o kāu mau huapalapala, nāʻanoʻano, a me ka niu kaulanaʻole.
ʻO kahi meaʻai maikaʻi no ke alala haʻahaʻaʻo Low-Carb
He hoʻokahi wale nō mea hiki kēia,ʻoiaʻiʻo.
- 1 ka ipu i hoʻomoʻaʻia
- 1 ka'ōmole a me nā'alemona i hoʻouluʻia
- 1 pākuki paukena a me nā'ōpala'ōpala ( Pehea e hoʻomaʻemaʻe ai i ka'ōpala)
- 2'ē i ka niu kaulanaʻole
- ½ mau hua waina a iʻole nā currants (hikiʻole i ka paʻi, iʻole e hana i nā kaha i ka nui)
ʻIke kūpono: Pono e hana i kēia mau mea he 16 mau ¼ i piha i kēlā me kēia. E hāʻawi ana kēlā me kēia lawelawe i ka 6.5 grams o ka waiʻahuʻoka a me ka 3.5 grams o ke fiber. Ināʻoe e hana i ka hui likeʻole me ka waina, e lawe ana i 14 mau lawelawe, e loaʻa i kēlā me kēia i 4 grams o ka waiʻahuʻona kūpono a me 3 grams o ke fiber .