Nā manaʻo a me nā hana
Me ko mākou mau hana maʻamau, he mea nui ka hōʻoluʻolu wikiwiki i ka hoʻomakaʻana o ka lā. Ma muli o ka pauʻana o nāʻeke momona a me nā meaʻai (e mālama nui ana i ka mākiko akā he meaʻai wale nō), pono mākou i nā ala e hoʻopau ai i ke kaʻina o ka loaʻaʻana o ka pōʻai haʻahaʻa maikaʻiʻole i kahi manawa liʻiliʻi. Eia kekahi mau manaʻo a me nā'ōlelo kōkua no ka hōʻiliʻiliʻana i ka'ōkō liʻiliʻi.
1. Kaumaha
ʻO kaʻimi waleʻana i nā mea i koe mai kaʻahaʻaina ahiahi i kēia pōʻo ia kekahi o nā ala maʻalahi loa e hoʻomākaukau ai i kaʻaina kakahiaka maikaʻi. ʻO kekahi o nā mea maikaʻi,ʻo ia paha kahi'āpana maikaʻi o ka protein . He mea nui ka protéin no ka laweʻana i ko mākou kino i kahi hoʻomaka maikaʻi akāʻaʻole maʻalahi ka mākaukau me ka wikiwiki nui. Hoʻomaʻo wau e hana i kekahi hapa aʻelua paha i kēlā me kēiaʻaina awakea i lawa iaʻu ke kakahiaka a me ka lā awakea i ka lā aʻe. Ke hōʻiliʻili nei au i nā huaʻai'ē aʻe i ka wā e hoʻomele ai au iā lākou no ka mea hiki hiki ke hoʻokomoʻia i loko o ka pākeke kakahiaka a me ka omeletene.
2. E hoʻomākaukau i ka meaʻai e hele
Ke hoʻolālāʻana i kahi kānana lulu? E ana i nā mea a pau i ka pō i mua ma mua a laila ponoʻoe e hoʻolei i loko o ka paila. Loaʻa i ka mahana wela, e like me Instant Flax Meal Cereal ? E kau i ka'ōpala flax , ka paʻakai, a me ka kinamona i loko o ke pola ma ke pāpā, no laila ponoʻoe e hoʻohui i ka wai wela a me ka wai pīnī. Hiki iāʻoe ke loaʻa ka puaʻaleʻa a me ka kānana i kaʻina a mākaukau no ka zap i ka microwave.
3. E hana i mua
Hiki ke hanaʻia nā meaʻai he nui i ka papa a me ka hau hau a maloʻo paha. ʻo kahi laʻana:
- Nā pua - E hoʻoulu i kahi nui nui (me nā huaʻai inā makemakeʻoe) a laila māhele i nā'āpana. Hiki ke hoʻolālāʻia no nā lā 2-3, a no ka lōʻihi. Eʻae liʻiliʻi ke kūlike, akā eʻoluʻolu lākou. ʻO kekahi meaʻoi aku ka maikaʻiʻoi aku ka hanaʻana i ka frittata . Hiki i nā Frittatas ke hoʻohana i nā mea kanu a me nā meaʻai i loaʻa i ka lima, aʻo nā'āpana momona e hiki ke hoʻopihaʻia a me ke kānikū. ʻO kekahi koho like e like me ka "mini-frittatas" i hanaʻia i loko o ka pahu muhupapa ma mua o ka hanaʻana i kahi nui. E kupaʻia i ka 350 mau pehrenheit no 15 mau minuke. E hoʻohana i ka panana muffinʻole a me ka wai maikaʻi. Hiki iāʻoe ke behu i nā hua i loko o nā pahu kuhumu i kāwiliʻia ma kaʻakiʻana i ka hua i loko o kēlā me kēia kīʻaha. E hoʻopiʻi i ka cheese inā makemakeʻia. ʻOhu e like me ka mini-frittatas.
- ʻAhi palaoa - E hana maikaʻi ia i ka meaʻala, aiʻole e ho'āʻo i kēia: Kuhi paʻakai ma luna o ia mea, kāpīpīʻia me kaʻiʻo kalo, a laila e uhi me nā hua i'ōniʻia (e nānā i ka wikiwiki no nā hua ma lalo).
- Muffins - E hana i nā muffins liʻiliʻi-nui a hāʻawi iā lākou i kakahiaka, a me kahi paha o ka hīpī no ka pāpona (kāpīpī i ka kinamona ma ka nihi - yum). Paʻa maikaʻi nā mīkini.
- Pancakes - E hana i ka nui o pancakes a mālama i loko o ka friji aiʻole ka papa pāʻani. E lawelawe me ka syrup-free syrup aiʻole ka syrup syry home. A hoʻolahaʻia me ka wai pīnaka a me / a iʻole ka pa aipa wai-aiʻole ai eʻaiʻia e like me ka sandwich a iʻole kaʻaʻaʻana i ka holo.
4. Ka wikiwiki wikiwiki
ʻAʻole kahi kaumaha nui ke kukeʻana inā hiki iāʻoe ke hana wikiwiki.
E aʻo i ka paleʻana i nā hua liʻiliʻi i ka Pan:ʻO kekahi o kaʻu mau punahele punahele (aʻo ka leʻaleʻa) he hana i nā'ōniʻi i'ōniuʻia i loko o kekahi pā liʻiliʻiʻole, e hoʻokuʻu ana i ka lewa me nā lakoʻole (ponoʻoe e hoʻonui i kaʻaila a iʻole ka pata no kēia hana.). He mea nui loa ka hana no ka hanaʻana i kēia. Ua hana au ma mua o ka pīhoihoi i ka manawa mua, a ke manaʻo nei au uaʻike au i ka pan i hoʻokahi. Ināʻike wau e paʻa ana wau i ka manawa, haʻalele wau i ka pīniʻu i ka pahu me ka papa o ka pata a iʻole ka'ōniu o ka niu niu i loko. Komo wau i loko o ka lumi kuke, e huli i ka ipu, e kiʻi i nā hua, aʻelua mau minuke ma hope, ua mākaukau ke kakahiaka.
Makemake wau e pīpī iā lākou ma luna o kekahi mau meaʻai hoʻomahaʻia.
Nā Nū Lae Hua'ōlelo: Ke hanaʻoe i nā hua i kāwiliʻia i ka mīkini ulaula, hiki iāʻoe ke hana i nā mea'ē aʻe i ka manawa like. E aʻo e pili ana i ke kukeʻana i nā hua no nā mea hoʻomaka .
5. Wraps, Burritos, a me Rollups
Ke poʻo nei i ka puka? E mālama i kāu mau hua, ka moa, ka hausaʻi, a me nā mea'ē aʻe, i loko o ka tortilla haʻahaʻa a me ka hoʻokomoʻana i nā veggies a me nā condiments.
6. No kaʻaha kukū No-Cook
Hiki ke hui pūʻia nā hua lapalapa likeʻole e like me ka yogurt, kaloka ricotta, aiʻole ka hīniʻi me nā hua e like me nā hua maloʻo, a me nā huakeke a me nā hua līlū e wikiwiki ai.
Shakes - Ke hoʻohanaʻia kekahi o nā mea i luna nei, aiʻole ka mālū māmā, e hoʻoluliluli ai me ka lepo polina a me nā hua aiʻole nā meaʻala. A iʻole hiki ke hanaʻia ka lūlū me ka pauka lepo wale a me ka mea i hoʻonoeʻoleʻia a me ka wai'alemona, kefir, a wai paha. No kekahi mau hana no ka hoʻomakaʻana iāʻoe e hoʻomaka: