Ehia mau manawa eʻai aiʻoe i kaʻaina kakahiaka i kēlā lā i kēia lā? Malia 10 a 15 mau minuke, ināʻoe e like me ka nui o nā kānaka. Hele wikiwiki mākou e hele i kahiʻoihana a kula paha, aʻaʻole makemake mākou e hoʻonui nui i ke kakahiaka.
ʻO kekahi poʻe e pale i ka kakahiaka (ʻaʻole maikaʻi), aʻo kekahi eʻai i ka kakahiaka i ka kaʻa, akāʻo ka hapanui eʻai i ka kakahiaka i ka home. Makemakeʻoe i ke kakahiaka kakahiaka maikaʻi a wikiwiki e hoʻomākaukau -ʻo ka liʻiliʻi liʻiliʻi,ʻo kaʻoi aku ka maikaʻi - i hiki iāʻoe ke puka puka i ka wikiwiki.
Ponoʻoe eʻai i nā meaʻala kakahiaka e maikaʻi aiʻoe, no laila, eia nā manaʻo liʻiliʻi maikaʻi a maikaʻi i hiki ke hele i kēlā me kēia kakahiaka.
Ka Pāpālua
ʻO ka'ōpalaʻana i ka'ōleʻa kakahiaka pōleʻaleʻa i loko o ka pola a me ka hoʻomāmāʻana i ka waiū e like me ka maʻalahi o kaʻaina kakahiaka. ʻO ka hapanui o nā'āpana o kaʻaina kakahiaka ua hanaʻia me nā meaʻai a me nā minela, akā nui ka nui o ke kō. E koho i nā meaʻeleʻele i ka wela me nā hua liʻiliʻi houʻole. No ka mea emi iho i kaʻeli iho o ka hapaʻelima o ke sukasa no ka lawelawe.
Hoʻokahi o ka lawelaweʻana ma kahi o 3/4 o ke kīʻaha, me 1/2 kīʻaha o ka waiū (ʻoi aku ka liʻiliʻi iʻole ka momona momona). Inā hikiʻole iāʻoe ke hoʻopiha iāʻoe, hiki iāʻoe ke hoʻopau i kāu kakahiaka kakahiaka me ka'āpanaʻaiʻelua aʻelua paha o ka meaʻala me ka waiʻu pīnī a me kahi kiʻi liʻiliʻi o 100% o ka huaʻai a waiʻole paha. Hiki ke kau i ka momona me ka wai pīnī i kekahi mau momona, momona momona momona, a me ke kinipona e mālama ai iāʻoe i ke kakahiaka.
Hoʻohui ka wai i nā huaʻa, nā mineral, a me nā pono pono'ī.
Aiahi
Hiki i kāu pilala ke lilo i mea punahele punahele punahele i ka mea makemake inā makemakeʻoe i nā huaʻeleʻele a momona me nā hua hou a me ka maloʻo me ka waiū, wai a wai paha. E hahai i kēia mau'ōlelo leʻaleʻa e hana i kahi hua maʻalahi maikaʻi, a laila ho'āʻo me kekahiʻano hua e makemakeʻoe.
Inā makemakeʻoe i kahi meaʻala liʻiliʻi hou, hiki iāʻoe ke hoʻohui i kahi meli liʻiliʻi, ka pipiʻana o ke kō (ʻaʻole nui, akā), a iʻole kahi paʻi o ka mea'alamaki.
Hoʻomaʻa i ka mana kai o kou manuane ma ka hoʻouluʻana i kahiʻano o ka 'aila lila a iʻole nā hua liʻiliʻi o ka flax a me kekahi mau kuliko a me ka pata pīnī. ʻO nā momona maikaʻi a me nā protein i hui pūʻia me ka fiber i loko o ka hua e kōkua iāʻoe e hoʻolāʻihi lōʻihi. E hōʻalo i nā huahanaʻoihana smoothie e hui pū i nā mea nui o ka sugar a me nā meaʻono, a kū'ē i ka ho'āʻoʻana e hoʻohui iʻelua kōmole o ka hauʻulu, a laila e hoʻololi ai i ka'ōleʻele maikaʻi maikaʻi i ka lola kalo.
ʻAlaʻai Pōʻakai kakahiaka
Hiki i kēia mau mea maʻalahi ke hana mai kaʻili a lawe wale i mau minuke. Hoʻopiliʻia a puaʻa i ka hua manu a lawelawe i ka 100-ōkene i ka palaoa maikaʻi a pau no ka sanwona maʻamau. E hoʻonui i ka pāʻani a me ka meaʻono (a me ka calcium ) me kahi'āpana cheese, aiʻole e hoʻonui i nā hahi, nā pepa, a me nā'elika i kāu hua manu. Eʻoki i nā mea hana i ka pō ma mua a mālama i loko o ka pahu fīla e mālama ai i ka manawa.
Ināʻaʻoleʻoe i makemake i nā hua, e hana i ka waiʻu pīkī pēpē a me ke kāpuni kōpeli me ka mīni paʻakai, ka palaoa hua 100-hapa, a me ka palaoaʻai āpau. A no kekahi mea'ē aʻe, e ho'āʻo i ka wai pīkī pēpē a me ka hoʻopili hua.
ʻAʻohe no kānāwai kūlana e koi ana iāʻoe eʻai wale i nā meaʻai me nā hua, ke kō, a me ka palaoa no ka'ōpō kakahiaka. ʻO ka wīwī manuahi maikaʻi me ka huaʻana a me ka mīmoa ma ka palaoaʻai a pau, he koho maikaʻi ia i kēlā me kēia manawa o ka lā. ʻO kēlāʻano kēiaʻano lawaiʻa āu e koho ai, e hoʻomaopopo ponoʻoe e hoʻohana i ka palaoaʻai palaoa, bagels, wraps, a me nā mīkini Pelekāne no ka mea hou.
Hiki iāʻoe ke kūʻai aku i nā'āpanaʻaina kakahiaka i hoʻomākaukauʻia i ka'āpana momona o kāu hale kūʻai no kaʻaina kakahiaka maikaʻi a me kaʻai. ʻO kekahiʻoi aku ka maikaʻi iāʻoe ma mua o kekahi; e heluhelu i nā lepili e huli i nā kolomu i emi iho ka momona, ka sodium , a me nā calories.
ʻOhana Hot
ʻAe wale e noʻonoʻo i kahi pola o ka oatmeal mahana me ka kinamona aʻo kāu mau hua punahele paha ka mea e mahana ai aʻoluʻoluʻoe.
Hiki i ka oatmeal ke maʻalahi ma ka ipu a me ka umu welawewe. Hiki ke hoʻolakoʻia nā hui oatmeal i nā hale kūʻai kūʻai, akāʻaʻole pahaʻoe e makemake i nā mea i hoʻohuiʻia a me nā mea hana'ē aʻe e hele pū me lākou.
Ināʻaʻoleʻoe he lawaiʻa o ka oatmeal, hiki iāʻoe keʻai i ka'ōpala palaoa wela aiʻole e ho'āʻo i ka quinoa , kahi huaʻono a maikaʻi e hiki ke hoʻohanaʻia e like me ka oatmeal. ʻO kēlā me kēiaʻano wela nui āu e koho ai, hoʻonui i kaʻaiʻana ma ka hoʻouluʻana i nā blueberries, nā huapalapala, aʻokiʻoki paha i nā hua, a me kekahi mau mea kohi likeʻole i ka pecans, walnuts a me nā'alemona. E lawelawe me ka waiū a 100% o ka wai hua.
ʻO ka hapa
ʻO ka nui o nā meaʻai e pili ana i ka'ōpō kakahiaka, e like me nā huaʻala, nā hua, ka puaʻa , pancakes, nā waffles a me ka Farani e hoʻomana ai me nā pahu o ka mākeke syrup. Akā,ʻaʻohe meaʻino ma kaʻaiʻana i nā meaʻaiʻole kakahiaka, e like me nā meaʻaiʻole i loaʻa iāʻoe mai kaʻaina ahiahi i ka pō ma mua. E like me ka meaʻai maikaʻi maikaʻi, e hoʻomaopopo ponoʻoe e komo i ka protein a me ka nui o ka fiber e kōkua iāʻoe e hoʻomau iāʻoe a hiki i kaʻaina awakea. Eʻoki i kahi'āpana moa me ka nui o nā'eleʻa uliuli aiʻole nā huaʻai'ē aʻe ma kaʻaoʻao. E hoʻouka i kahi'āpana o ka palaoaʻai a me ka lawelaweʻana me ka waiʻona maikaʻi e like me ka wai, ka waiū momona momona a wai wai 100-hapa.
E hoʻomākaukau i kekahi mau mea maʻalahi no kēlā mau kakahiaka nui loa i ka wā e manaʻo aiʻoeʻaʻole e loaʻa ka manawa no kaʻaina kakahiaka. E kiʻi i kahi mau mea punahele a me ka'ōpōpō e hoʻomākaukau i ka liʻiliʻi i hoʻokahi minute.
- ʻO kēlā me kēia kīʻaha koko
- Pale pale
- ʻO kēlā me kēia mauʻeke o kahi hui hanu home
- ʻO nā pūpū palaoa a me nā kīlāhi
- Nā hua'ūpī i paʻiʻia
- ʻO nā pahu kū hoʻokahi o ka wai hua 100-hapa
- Nā hua hou e like me ka'ōlaʻa, ka maiʻa, a me ka pears