1 - Meaʻono a maikaʻi noʻoe
ʻO ka pears kahi kumu maikaʻi loa o ka huaora C, potassium, a me ka fiber. Nui nāʻano o nā pears e loaʻa ana. Hiki ke kīleʻa aʻoluʻolu paha ka pears, no laila, aia kahiʻano o ka pear eʻoluʻolu i nā poʻo.
ʻO ka mea maikaʻi loa e pili ana i ka pears,ʻo ko lākou maʻalahi - hiki iāʻoe ke lawelawe iā lākou i nā lā a me nāʻano he nui.
2 - Ma waho o ka lima
Makemake wau he mea maopopo loa kēia, akā hoʻokahi wale nō ala e leʻaleʻa ai i ka pua kaʻimi wale nō ia aʻai. Hiki ke mālamaʻia i nā paʻi hou i loko o ka lumi wela no nā lā pōkole, aiʻole e hiki iāʻoe ke hoʻopaʻa i loko o kāu pōkiki. Makemake au e mālama i kekahi mau pears i loko o kahi kīla nui, me nā'ōlaʻa a me nā alani. ʻO ka mālamaʻana i kēlā kīʻaha kīʻaha ma luna o ka pākē, ma mua o ka pahu kukui, hiki i kaʻohana a me aʻu ke hopu i kahi mea olakino inā makemake mākou i kahi meaʻai wikiwiki.
3 - Me kahi Sandwich
E lawelawe i nā'āpana paina e like me ke kākoʻo i kāu mea kanu punahele. A iʻole e hoʻokomo i kahi puaʻa hou me kāuʻaina awakea ma kahi o kaʻeke o nā koki'āpana. Hiki iāʻoe ke kūʻai aku i nā kīʻaha nui e mālama ana i ka nui o nā pears haʻukiʻia i hiki ke kūpono no ka hoʻopiliʻana i kaʻaina awakea.
4 - Ma luna o kou oatmeal
E hiki mai ana i nā puʻu, nā huaʻaliki, a me nā blueberries i ka manawa e hiki ai i ka manawa o luna o kāu hāmeʻa. No ke aha e hoʻohuiʻole i kahi mau pila o nā pears no ka loli? E hoʻopau me kekahi mau walnuts, ka hamo i ka kinamona a me ka hoʻopāʻana o ke kō. ʻAe, a hele me ke kāʻei oatmeal i ka wā hiki iāʻoe,ʻo ka'ōwili a me ka meaʻono he mea kupaianaha.
5 - Ma kahi Smoothie
Hoʻomakaʻia ka ulu o ka ulu me ka maiʻa, akā i kekahi manawa makemake au e hoʻohana i nā pears ma kuʻu maniahi - ke kōkua ka pectin i ka inu, a ke makemake nei wau i ka'ōpala e hoʻonui ai i ka pears. A, no ka mea, aia nō nā meaʻai maikaʻi e hele pū me lākou.
6 - Pear Puree
Inā makemakeʻoe i applesauce, a laila hiki iāʻoe ke aloha i ka momona momona maikaʻi. Heʻano like konaʻano e like me ka meaʻalani a me ka maʻalahi hiki ke hana. E hoʻopili aku i ka paʻiʻana o ka kinamona me ka lawelaweʻana i meaʻai maikaʻi a meaʻona paha.
7 - Mahele o ka Saladi no nā Hōkū
E hana i ka sāladata me ka arugula, ka palaoa i kālaiʻia, ka walnuts a me ka gorgonzola a me ka top me kahi mea kanu maʻalahi. A iʻole e ho'āʻo i kēia lau a me ka salakeke. ʻO ka hoʻomakaʻana i kaʻai me kahi sālemona e like me kēia, hoʻonui i ka meaʻai maikaʻiʻole me ka nui o nā calories - a ināʻoe e nānā ana i kou kaumaha, hoʻomaka me kahi salakeke haʻahaʻa-calorie hikiʻole iāʻoe keʻai nui i kāu papa nui.
8 - Ma ke 'ano he o ka Saladi Māmā
ʻO kekahiʻano e komo ai i ka maikaʻi o nā pears,ʻo ia ke lawelawe iā lākou ma keʻano he meaʻai i ka sālemina pōʻai. Hiki ke hoʻonuiʻia ka nui o nā salakeke i nā meaʻai me ka hoʻohuiʻana i kekahi meaola maikaʻi e like me ka umauma hānai , kaʻale, a me ke kahawai. ʻO kaʻu punahele nui he puʻu nui o greens me ka'āpana paina, kamoni, ka pua kao a me nā māmakai.
9 - Nī Kēne
Hiki wale nā'ōmaʻa hou no kekahi mau lā, akā, hiki i nā lau paʻi ke hoʻomau i loko o kou mau keʻena no nā mahina. Loaʻa lākou i loko o nā pahu nui, nāʻaila-nui a me nā kīʻaha pākahi. Hoʻomoʻa pinepineʻia nā paina kūkeke i ka paʻakai, kahi mea e hoʻoulu ai i kaʻono, akā,ʻo kekahi mau calo'ē aʻe mai ke kō . E heluhelu i ka lepili eʻike i ka nui o nā calorie āu eʻai nei.
10 -ʻO ka huaʻai a me ka palaoa
He mea maʻalahi a maikaʻi kēia - eʻoki i ka pear a lawelawe me ka paʻakai a me nā pīkī a me kāuʻona waina maikaʻi. ʻO ka Gouda, ka uliuli, a me ka brie he meaʻono me nā pea. Hiki ke hāʻawi ka puaʻa i ka protein a me ka calcium a me nā mea'āhiʻi'āhiʻai piha i ka meaʻai hou i kāuʻai.
11 - Kāwiliʻia
He meaʻono a maikaʻi keʻano o nā pearsʻoluʻolu no ka mea,ʻaʻohe mea e pono ai ke kōʻana i ke kō a me nā momona. Aiaʻelua mau koho - hiki iāʻoe ke hoʻonohonoho pono i nā'āpana pearia i ka'ōmole, aiʻole e hiki iāʻoe ke hoʻohana i kahi ipu kuke a me kahi waina no ka'ōpala. A iʻole e hoʻohana i nā skewers me nā kui a me ka lau.
12 - Pā
E hana i nā pearsʻala i meaʻono a me ka meaʻai. Ua emi lākou i ka momona a me nā calorie -ʻO ka Bosc a me ka Anjou nā paʻi maikaʻi loa.
13 - Pauʻia
ʻO ka'ōpala paona he meaʻahaʻaina maʻamau, mau loa i kaʻulaʻula a iʻole ka waina keʻokeʻo. Akā, e hana kekahi wai. Ua momona ka momona me ka momona a loaʻa i nā calories, ma muli o kāu hana me lākou.
14 - Me ka Chocolate
Hoʻohuiʻo Chocolate i kahi waiwai nui i nā mea a pau, a, he mea nui loa ke kokolekaleka pono e lilo i mea maikaʻi noʻoe. Pono e nānā i kāu mau'āpana a e hoʻohana wale i kaʻaila māmā i ke kīleka kelekale i ka pua maeʻa a iʻole iʻole nā'āpanaʻiliahi hou.
15 - Kākauʻia i ka Hale Kaʻala
Kahemu a me ka momona a me ka momona aʻoiai eʻai ana i ka caramel nui e hiki ke hoʻokuʻi i nā calories, ke manaʻo nei au he meaʻoluʻolu e hoʻohana i kahi mea e hoʻoulu ai i ka'ōpala i ka peʻa.
Puna
Ka Moku'āinaʻoʻAmelika Hui PūʻIa Waiwai Kūʻaiʻo Nutrition Database no ke Kūlana Kūlana Kūlana 28. "Hōʻike Pūnaewele: 09252, Pears, Raw." https://ndb.nal.usda.gov/ndb/foods/show/2326.