1 - Nā Meaʻai Laʻa I loko o kahi wikiwiki
Uaʻike wau he mea nui ka hana e hoʻomākaukau ai i ka meaʻai maikaʻi i ka home,ʻoiai ke nuiʻole ka manawa. Makemakeʻia ka maʻalahi o ka hopuʻana i kekahi mau wikiwiki a me ka maikaʻi ma ka hoʻiʻana i ka home mai ka hana a kula paha, akā,ʻo ka hapa nui o nā meaʻai he kiʻekiʻe i nā calories aʻaʻoleʻo ia mau meaʻai a pau.
Akā, ke manaʻo nei wau e hiki iaʻu ke kōkua. ʻO nā meaʻai e pono ai ka meaʻai maikaʻi he kumu punaewele, nui o nā huaʻi a huaʻole paha, a he mau'ā'ī paha, a he mauʻano olakino maikaʻi paha. E kūʻai i kāu kīʻaha me nā meaʻai maikaʻi a me nā meaʻai a pēlāʻoe e mākaukau mau ai. E mālama i nāʻanoʻokoʻa hou, maloʻo, maloʻo a me ka meaʻai i ka lima-hiki iāʻoe ke hoʻohui a kūlike i kouʻano. ʻAʻole maopopo i ka mea e hana ai? E hoʻouka i ka pahu slideshow no nā manaʻoʻala liʻiliʻi maikaʻi.
2 - E hoʻomaka me ka pātaʻi a me ka ilina o ka lole
E mālama i kekahi mau kīʻaha o ka pāʻina pasta, e like me ka marinara a me Fra Dialo me nāʻano likeʻole o ka paʻi huaʻohi ma ka lima. ʻO kēia mau meaʻai kūpono i ka'ōpiopio kahi kumu maikaʻi loa o nā lycopene a me nā huaʻai me ko lākouʻano maʻamau i nā calorie (e nānā i nāʻanoʻano haʻahaʻa o ka sodium inā he paʻakikī paʻakai).
Hiki iāʻoe ke lawelawe i ka pasta a paʻina wale i kaʻai wale nō, akā, eʻoi aku ka maikaʻi o ka meaʻai a me ka meaʻai ināʻoe e hōʻiliʻili i kekahi mau mea hou e like me nā'ōmato, nāʻaila, nā pepa, nāʻoliva a me nā haoha.
3 - E hana i kahi uku nui a lawelawe aku i meaʻai
Hiki ke hoʻohanaʻiaʻoe i ka lawelaweʻana i kahi sālalāʻaoʻao e like me kahi'āpanaʻai, akā, ināʻoe e hoʻohana i kahi pālahalaha, e hoʻonui i nā mea momona a me ke kumu pilikino, keʻai neiʻoe i kaʻai a pau ma laila.
E noʻonoʻo e pili ana i kāu mau kaudi i kahi sāha palaʻaʻole, paha i like paha me ka lūlū a iʻole nā'ōmole momona, nā'ōmato, ka kūkono, nāʻoliva a me nā'alem i hoʻokomoʻia me ka lole hōʻailona Italia a me ka lole lole liʻiliʻi. E hoʻokuʻu i kahi hua salaʻi a kahi haku me kahi kāpīpī liʻiliʻi o ka hīnī, nā huapalapala i hoʻolapalapaʻia, a me ka ham a me nā paʻi pipi.
Hana i kekahi mea fancier e like me ka saladi i paʻiʻia maʻaneʻi. E hoʻomaka me kahi moena o arugula a me luna me nā hua waina, walnuts, a me ka moa, a hoʻopau me kahi mālamalama akāʻo ka waina vinaigla. E hoʻoulu i kahi'āpanaʻaiʻelua o ka palaoa (aiʻole he kīʻaha waina) a ua lawelaweʻia kaʻaina awakea.
E ho'āʻo i kēia mau mea maʻalahi
4 - E hoʻomaka me ka mea hiki ke hana a me ka hana maikaʻi
ʻAʻole hiki ke maʻalahi ma mua o ka weheʻana i ka puna, e nininiʻia i loko o ka ipuhao a hoʻomehana i ka mea puhi. ʻO ka pilikia,ʻo ka hapanui o lākouʻaʻole eʻono i nā mea maikaʻi a pau, keʻano nui loa i ka sodium, a nele paha i kaʻoihanaʻai pono.
Akā, he mea maikaʻi i ka loaʻaʻana o nā kōpena o ka mīma e kali ana i loko o kāu keʻena kuke kīʻaha, a hiki iāʻoe ke hoʻoikaika i ka meaʻai a me ka meaʻai ma ka hoʻouluʻana i kahi meaʻai maikaʻi. Hiki paha ke hoʻomaka me kahi moa'āpulu mīmā kūmā a hoʻokuʻu i kahi kāpīpī kāpīpika no ka nui o ka meaʻai A, a inā loaʻa iāʻoe kekahi moaʻai, hiki iāʻoe ke hoʻonui i ka protein a hoʻokomo i kāu kānana i loko o ka meaʻai momona.
ʻOiaʻiʻo, inā he pōkole pihaʻoe, hiki iāʻoe ke hana i kahi kuke i ka homemade inā hoʻomakaʻoe me kahi pahu a me ka pahu kāmaʻa o ka moa, ka meli, a me ka mea kanu mea kanu a hoʻonui i nā hua kanu, ka pātaʻi, ka uala, nā legumes, kaʻiʻo a me ka moa. ʻO ka mea nani e pili ana i ka hanaʻana i ka'ōpala e like me kēia,ʻaʻole hiki iāʻoe ke'ō aku iā ia - hiki iāʻoe ke hoʻohui mau i nā meaʻai a me nā mea kanu e like me ka mea kuke.
E ho'āʻo i kēia mau mea maʻalahi
5 - E hana i nā Kāleʻa Ola a me nā puʻuwai
Manaʻo wau e pili pinepine ana nā kānaka i nā'alaka leʻa me ka manawa o kaʻaina awakea, akā, hiki i kahi meaʻai lawaiʻa maikaʻi ke lilo i meaʻai. E hoʻomaka me kāu palaoaʻai āpau a iʻole ka'ōwili nui a hoʻonui i kekahiʻiʻo leʻa. ʻO nā mea momona he maikaʻi a he'eneʻena hoʻi i nā ū moa e mālama ai i nā'ōpala, nā huamaki, a me nā kāpena. ʻO luna me ka nui o nā greens, nā'omela, nā'ōmato, kahi puamina a me kahi mayo paha, a aia kaʻaina ma ka papa.
Hiki i nā mea'ē aʻe i ka lawaiʻa me ka tuna tuna a me ke kahawai, ka hamo haipua portabella, a me nā'ākena'opi a maloʻo.
6 - Eʻai i nā meaʻai a me nā meaʻai a me ka lawelaweʻana ma kahiʻohi
Hiki iāʻoe keʻai i kaʻaina awakea aʻo kaʻoiaʻiʻo, he mea maʻalahi. Hiki ke hanaʻia nāʻiʻo leʻa - pipi, puaʻa a moa paha - a he ala maikaʻi loa ia e hoʻohana ai i nā mea i koe. ʻO nā'ōmaʻomaʻo Green a maikaʻi paha,ʻo ia ka broccoli, ka pepa, a me nā kāloti, akā he maikaʻi nā haʻalulu.
E puhi wale i kahiʻailaʻaila ma loko o ka pā a eʻaila i kāu mau mea. E hoʻomoʻa i ka meaʻai e paʻi a hiki i ka pauʻana o ka meaʻai. E hoʻoulu i kāu mihī punahele a lawelawe i ka laiki i hoʻomākaukauʻia eʻoe ma luna o ka pahu ma luna, i ka mea kuke laiki, aiʻole no ka māla wikiwiki a maʻalahi, nā hua i luna o ke kīkela e hele pono i ka mīkini. Heʻano laiki kahiʻoihana? ʻO Basmati kaʻu mea punahele, akā e noiʻoe e koho i kahi mau laiki i kekahi manawa -ʻoi aku kona paʻakai a maikaʻi loa.
E ho'āʻo i kēia meaʻai
7 - E kiʻi i kaʻai e hele mai ka hale kūʻai lāʻau
Maliaʻaʻole hiki iāʻoe ke manawa e hoʻomana ai i ka pōʻai i kēia pō, a likeʻoe me ka manaʻo o ka laweʻana i ka haleʻaina ahiahi, akā,ʻo nā mea a pau e hiki iāʻoe ke noʻonoʻo, heʻai wikiwiki. Akā, hiki iāʻoe ke hoʻihoʻi mai i kahiʻaina hauʻoli me ka heleʻoleʻana i ke alaʻai wikiwiki - ua lako ka mea kūʻai i nā meaʻai e mākaukau eʻai i kēia manawa.
ʻO ka mua, e hopu i kahi moa palahūhū wela. He momona kēia mau moa,ʻo ka manawa maikaʻi loa a me nā mea a pau āu e hana ai,ʻo ia ke kiʻi i ka manu a lawelawe iā ia me nāʻaoʻaoʻelua. ʻO nā hale kūʻai ulu nui, he mau salakeke a me ka nui o nā mea wela a me nā anu e hiki ai iāʻoe ke lawe i ka home a lawelawe i kēia manawa.
Eia kekahi, hiki iāʻoe ke hele i ka'āpana'atihi a lālau iʻelua mau hua iʻa e mākaukau i ka mokumahu i loko o ka microwave. Ma ka hopena, eʻoki i kahi palaoa maikaʻi loa o ka palaoa palaoa mai ka papa hana bakena, a kāʻili i kekahi mau mea Helene Greek mai ka wahi lawaiʻa no ka meaʻai.