1 - Nā meaʻai e kōkua iāʻoe e hala i ka momona
ʻO ka paʻakikī i ka meaʻai maikaʻi - paʻakikī mākou i nā mea hoʻolālā hou e hiki iā mākou ke loaʻa. Hoʻopiha i nā mea momona momona i kāu mauʻai 'n kope i nā hana lua: He mau hōʻailona olakino i loko a no lākou iho, a ke kōkua lākou i ka hoʻopēʻana i nā calories. E ho'āʻo i kēia mea:
2 - Berserk no Beans
Hoʻokahi bean,ʻelua bean,ʻele piula,'ālenu polu. A i ka wā aʻu e'ōlelo ai "ulaula" a me "blue," keʻano o "pinto" a me "navy." ʻO kēlāʻano kēiaʻano piʻa kāu mea makemake nui, hiki iāʻoe ke helu i hoʻokahi mea -ʻo nā mea akamai ke koi nei e lilo i mea nui i ke kōkuaʻana i ke kino o ka momona. ʻO nā niʻa a puni nā mea nui no ka mea he nui nā protein a me ka fiber. ʻO kaʻaiʻana i ka momona kekahi o nā ala maikaʻi loa e paipai ai i kou kino e puhi i ka momona: Hoʻopiʻi ia i kāu mea make a kōkua iāʻoe e noʻonoʻo a ikaika. Ma hea kahi i komo mai ai ka fiber? Hōʻike nā haʻawina e hiki i ka fiberʻai ke kōkua i ka hoʻoponopono i kou makemake a e ho'ēmi i kāu digestion,ʻelua mau mea nui no ka hoʻomalu kaumaha. Ma waho aʻe o kēlā mau 'āpana a me ka piʻiʻana i nā pīni, kahi mea e like me nā soybeans, nā pīnzozo, nā pīniʻeleʻele, piʻi keʻokeʻo, piʻi piʻi, a me nā pīniʻelima.
ʻAla maikaʻi: ʻO nā pīkī heʻoihana aloha maikaʻi. ʻO wai ka mea alohaʻole?
3 - I hānaiʻia i iʻa
Akā,ʻaʻole i ka iʻa wale nō! ʻOiaiʻo ka nui o nāʻano iʻa iʻa he mau koho maikaʻi,ʻaʻole lākou i nā lono momona a pau e like me ka waimāma a me ka tuna. Ua lohe pahaʻoe i ka iʻa a me ka tuna he mau kumu punaeʻa nui o omega-3. No ke aha e pono ai iāʻoe ke mālama? No ka meaʻaʻole wale nā omega-3 e kōkua i ka uluʻana i ka lauoho a me nā kui, ho'āla lākou i kahi hormone protein i loko o kou kino i kapaʻia he leptin, e hoʻoluliu ana i kāu pūmau a hoʻoponopono i kou makemake. ʻO wai lā e ola ai no sushi?
4 - Makemake no ka'ōʻiliʻokoʻa
ʻOʻoe kahi hekiko no nā'ōpoki? No laila, eʻae mai iaʻu e hoʻokomo i kāu mau hoaaloha maikaʻi loa: quinoa, rice rice, oat, a me ka palaoa. ʻO kēia mau meaʻai uaʻikeʻia he huapalaa piha ( ʻaʻole e hoʻopiliʻia me nā'ōpoki keʻokeʻo hoʻomaʻemaʻe,ʻo ia hoʻi kaʻaoʻao o nā mea momona momona), aʻo ka humuhumuʻana iā lākou e hoʻoluliluli i kou kino me nā'ōpū nui a me nā'aleʻaleʻa. ʻO ka "puʻupuʻu" kahi e kōkua ai i ka momona momona: 1)'Āpīpī i nāʻoki o kaʻoihana ma mua o keʻano maʻalahi,ʻo ia hoʻi,ʻaʻole e hāʻule i ka hopena o ka ikaika, a 2) Hoʻopaʻa mau i kāu mau insulin. ʻo kou kino e kau i ka momona. E kū aʻe a hoʻomālamalama a puhi i ka momona me kahi o kā mākou mau mea hoʻopoʻonoʻa nui, kaʻohe ohema e ulu nei .
5 - Delicious Dairy
Ināʻo quinoa kahi hoaaloha hou loa, e hele mai ka yogurt i kahi kokoke. Aia nā huahana meaʻai i ka protein a me ka calcium, kahi mea e mālama ai i ka nui o kāu puʻupuʻu i ke kauʻana i ka pohō kaumaha. ʻO kekahi kaʻina o ka lono maikaʻi e pili ana i ka lawaiʻa: E hōʻike ana nā hōʻike e pili ana i nā huiʻelua o nā poʻe e komo ana i nā meaʻai liʻiliʻi liʻiliʻi,ʻo ka hui i komo i ka meaʻai i kā lākou meaʻai iʻoi aku ka kaumaha ma mua o ka pūʻulu waiū. A, me he mea la e pono ai ke kumu e ulu ai i ka moa o ka waiu, e hōʻike ana nā noiʻi i nā hua'ōlelo palupalu i loaʻa i loko o kekahi kukui uila.
He mea hopohopo ka mea kanu no ka mea he mau momona kona, akā,ʻaʻole paʻakikī e pili i nā momona momona a me nāʻano māmā o ka waiū, yogurt, a me ka cheese. Nui nā koho maikaʻi i laila.
6 - Pāʻani no nā Māla waina (a me ka waina)
Me he mea hou kā mākou e inu ai i ka wainaʻulaʻula. Ua mālama wau i ka mea maikaʻi loa no ka hopena:ʻO kekahi hōʻike hou nei e hōʻike ana e hiki i ka wainaʻulaʻula (mai nā hua'ōlelo iʻikeʻia ma kekahiʻano'oina waina) ke kōkua i kou kino e momona i ka momona. Uaʻikeʻia kaʻikeʻana o ka poʻe iʻai i ka momona momona ka momona momona i ka wā i pau ai lākou i ka hua waina Muscadine. ʻO ka mea'ē aʻe,ʻo kaʻaha iʻai i ka momona momona akāʻaʻoleʻo ia iʻai i nā hua wainaʻulaʻula e hōʻiliʻili ana i ka nui o nā momona i manaʻoʻia e pili ana i kā lākou koho. ʻO nā hualoaʻa, he hapa nui ia i kahi mea i kapaʻia kaʻaila ellagic, kahi waihona i loaʻa i loko o nā hua waina Muscadine. Ua ulu nuiʻia nā māla muscadine ma ka'ākau hema oʻAmelika Hui Pūʻia, a ua hoʻohanaʻia lākou eʻike i nā wainaʻAmelika. Alohaʻoe!
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!