Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kaloka - 175
Kaona - 7g
Kahulu - 27g
Paena - 2g
Ka lōʻihi manawa 45 min
Prep 10 min , Cook 35 min
Nā lawelawe 4
ʻO kēia meaʻai hoʻolimalimaʻuala hōʻoluʻolu he mea hōʻikeʻike, a he hūnā huna. Māiʻa ka'ōpū a piha i kahi oat a me ka palaoa'ōwili palaoa e'ōwili ana, e hāʻawi ana iāʻoe i ka wela o ke kaula hiki ke hoʻololiʻia me kāu meaʻai.
ʻO nā mea kanu i meaʻai i ke kōkua meaʻai e kōkua iā mākou e palekana i ka maʻi kanesa,ʻo ia hoʻi i ke kanulau maʻamau. Hiki i kekahi mau mea hiki ke kōkua ke kōkua i ke emiʻana i ke koko, i ke kōkuaʻana i ka hanu o ka insulin, a me ke kōkua i ka cholesterol toto.
Hoʻohana ka'ūpena'ōwili i kaʻailaʻaila ma mua o ka pata kahiko i mea e hōʻemi ai i nā mea momona momona no keʻanoʻoihana olakino. No ka hoʻopiʻi houʻana, e lawelawe me ke kāpau o vanilla ice cream (hoʻohana i kahi ice cream free ice cream inā e hahai anaʻoe i kaʻai kīnā).
Nā meaʻai
- 1/4 kapu kī
- 1/4 ke kīʻaha i ka palaoa a pau a iʻole ka spelled flour
- 1/4 ke kapuʻula
- 1/4 teaspoon ka'āina'onapona
- pino o ka paʻakai
- 2 hui pūʻailaʻaila
- 2 mau'ōlamu
Hoʻomākaukau
- ʻO ka umu e hoʻolapalapa ai i 350F.
- I loko o ke kīʻaha hanana, e hui pū i nā oats, ka palaoa, ke kō, ke kinamona, a me ka paʻakai. Drizzle i loko o kaʻailaʻaila a hui pū me ka mālō a me kou mau manamana lima a hui pūʻia me ke kāpili. E kau i loko o ka pahu frika i ka hoʻomākaukauʻana i nā'ōlaʻa.
- Hoʻopili i nā'ōleʻa ma kaʻaoʻao o kā lākou hoohalike a kāpae i nā kumukūʻau o loko a me ke kumu me ka puna a me ka pupule kalo.
- E kau i kahi'āpana i kahi'āpala me kahi'ōmole (ʻo ia hoʻi he 8 x 8 inihi baking pan). E kuhi i ka'ōwili e'ōpala ana i nā'ōlaʻiʻoki.
- E hana i ka paila i loko o ka umu, ae ninini i ka wai i loko o ka pā e like me 1/4 'īniha ke kiʻekiʻe. E kīʻaha i ka 35 a 40 mau minuke a mimalū nā'ōpiopio a maheleʻia ka'ōpala.
- E hoʻomaha iki a lawelawe.
Nā Hoʻoponopono Māhele a me nā Una
I nā mahina kau wela, e ho'āʻo i kēia me nā peaki a me nā nectarine ma kahi o nā'ōlaʻa. I ka hāʻuleʻana, e hōʻailonaʻia nā pears. No nā'ōmaʻomaʻo , ponoʻoe eʻoki i ka lōʻihi o ka lōʻihi iʻole lākou e makeluʻu nui i ka bakena.
No kahi'āpana wili ma ka'ūpī'ōwili, hoʻohuiʻia i loko o 2 punetēpē'epuni pecans aiʻole walnuts. Hoʻokomo ka hua'ōlelo i nā calories akā ua hoʻopuka pū lākou i ke kīpona me ke kino momona.
Makemakeʻoe eʻai i kēia no kaʻaina kakahiaka? E hoʻohana i 4 mau pāpuni o ka'āpana kala ma kahi o ka hapaha hapaha, a hui pū me 2 teaspoon o ka'ōpū o ka'ōmole maikaʻi o ka'ōpuʻu flaxseed a iʻole chia no ka hoʻohui omega-3 . E lawelawe me kahiʻaoʻao o kaʻoka Kariki maʻalahi ma kahi o ka ice cream.
Nā lawelawe a me lawelawe lawelawe
Hiki ke mālamaʻia nā meaʻai i loko o ka pahu hau i loko o ka pahu hauā no 5 mau lā.
E hoʻomoho i ka umu a me ka umauma uila.