I ke kauwela, ua hiki i ka manawa e haʻalele i nā mea stodgier o ka hoʻoilo ma hope. ʻOi aku ka maʻalahi o ka hānaiʻana i kaʻai i nā mea ulu hou, ka meaʻai waho a me kaʻaiʻana, a me ka nānāʻana i nā mea hoʻomākaukau, nā meaʻono. Nui nā kumu eʻoluʻolu ai i ka hoʻolālā pāʻani liʻiliʻi , no laila, e nānā kākou i kekahi mau mea.
1 - Nui o nāʻAlaʻEleʻele Loa-Carb
I ka hoʻoilo, hāʻawi mai ka Māmā Mother i nā meaʻai e loaʻa ana i ka ikehu a lōʻihi loa. He mea nui kēia ināʻoʻoe he hometeader loaʻa i ka hoʻoilo ma kahi o kāu e loaʻa ai i loko o ke kumu aʻa (kaʻuala, ka uhi, ka beets, a pēlā aku). Akā naʻe,ʻaʻole ia he mea nui no kaʻaiʻaiʻole i ka uluʻana a me ka sugars.
I ke kauwela a me ke kauwela,ʻo ia wale nō kaʻaoʻao. Mālamaʻia nā lauʻeleʻele a me nā wana e ulu koke, me ka nuiʻole o nā mea i mālamaʻia i loko. ʻOiai lākou eʻai wikiwikiʻia, uaʻoi aku ka maikaʻi ma ka helu kāpena.
ʻO ka leafy greens a me ka'apena i waena o nā mea mua e hele mai a nānā i mua. ʻO nā hua o nā mea kanu (e noʻonoʻo i ka eggplant a me ka pepa) heʻanoʻoi aku ka nui o ka waiʻahu, akā,ʻoi aku ka emi ma mua o nā huaʻai hoʻoilo. No lailaʻo ke kauwela he bonanza o nā meaʻeleʻele, nā meaʻai, a me nā kumu haʻahaʻa momona no mākou e hauʻoli.
2 - Nā huaʻaina-haʻahaʻa
ʻO ka hapa nui o nā hua i loaʻa i ka hoʻoilo,ʻoi aʻe ka nui o ke kōkoʻa ma mua o nā mea a mākou e loaʻa ai i ke kauwela. ʻO ia keʻano o ka kauwela he manawa nui eʻoliʻoli ai i kahi ipu hua waina aiʻole he huakō a me ka'āpana'āpiopio.
No kaʻikeʻana i keʻano o ka nui o ke kō i loko o kēia mau hua, e nānā i ka mea e hiki iāʻoe ke kali mai ka hapalua o ke kīʻaha o kēia mau meaʻono a me ka hou.
- Nā Raspberries a me ka Mīkini - 3.5 grams
- Mākeke - 5 grams
- Kepau - 5.5 grams
- Paʻi pāʻani - 6.5 ka'ōmole
- Apricots - 7.5 grams
- Plums - 8 grams
- Cherries - e pili ana i kahi grary cherry
ʻO ka hapanui o kēia mau mea kūpono loa no kāuʻai haʻahaʻa. Eia nō naʻe, e noʻonoʻoʻoe i kēia mau cherries no ka hiki iā lākou ke hoʻonui i ka wikiwiki.
3 - E hele i waho i ka'ōmole!
ʻO nā'ōpena a me nā māu o ka hoʻoilo e loaʻa pinepine i nā'ōpoki hou i loko o ke alani. ʻO ka manawa kēia no kaʻaiʻana i nā meaʻai a me nā meaʻai.
ʻO nā mea a pau e pono aiʻoe keʻikeʻia nā meaʻai kūpono loa, e hoʻohui i kahi paʻakai liʻiliʻi a me nā meaʻala, e kau i kaʻaila, a e hoʻomālamalama. Ma keʻano he bonus hou,ʻaʻoleʻoe e wela i ka lumi kuke a hoʻomaʻemaʻe ke maʻalahi maʻalahi.
Mākī hauʻoli. ʻOiaiʻoe e hele ana i kaʻeha, e hoʻomoʻi i kekahi lehua hua manu i ka huila a hoʻohana i kahi'āpana'ōmole kūmole a iʻole ka waihona kumukūʻai iʻole e hāʻule. E hoʻomaikaʻi mua iā lākou i kaʻailaʻaila :ʻo ka paʻakai a me nā meaʻala maikaʻi e hoʻonui loa aku iā lākou aʻaʻole lākou e pili i kaʻaila.
E kūʻai i kāu mau mea i hoʻomoʻaʻia i loko o ka fīkīpika a e mākaukau lākou no ka hoʻohanaʻana i nā meli a i nā'āpala.
E huli i nā meaʻai momona maikaʻi. ʻAʻole pono ka paʻakikī a iʻole ka ukuʻana i ka meaʻai. ʻO ka mākini he mea maikaʻi maikaʻi no ka hoʻolālāʻana no ka laʻau a he nui nāʻano e ola ai me ka meaʻala. ʻO kēiaʻano meaʻai kūponoʻo Chain -Five Spice Chicken he hiʻohiʻona maikaʻi aʻaʻoleʻoe eʻike he mea maikaʻi no kāuʻai.
Pēlā nō, me ka noʻonoʻo ikiʻana, hiki iāʻoe ke kūʻai aku i nā paepae kūponoʻole ināʻikeʻoe i nā mea maikaʻi e nānā ai. E mālama mau i nā hana pili i nāʻaoʻao. Hiki ke hāpai i kekahi mau pēpē pēpē ma ke kekena i hoʻokahi o nā meaʻai maikaʻi loa o ke kauwela.
Mai hoʻopoina i ka iʻa. ʻAʻohe kumu e mālama ai i ka'ōmole no ka meaʻai a me ka momona ke kohoʻia ka iʻa. ʻAʻole hiki keʻoluʻolu a maʻalahi wale nō,ʻo ia hoʻi ka mea kōkua iāʻoe e hoʻomau i ke ala me kāuʻai.
ʻO Salmon he iʻa momona maikaʻi. Pēlā nō, hiki iāʻoe ke hōʻoki i kahi kiʻiʻuʻuku a hoʻokumu i kahi pale hanu i loko o nā minuke.
4 - PāʻinaʻAna
No ka heleʻana me kēlā meʻa hauʻoli, makemakeʻoe i nā kīʻaha haʻahaʻa liʻiliʻi. ʻAʻole wale kēia mau mea nui no kaʻai nui, akā hiki iāʻoe ke leʻaleʻa i nā meaʻai no ke awakea a mālama paha iā lākou no kaʻaina awakea.
- ʻO kahi puaʻa "Pīpī" Saladi -ʻOi kēia meaʻai maikaʻi no kaʻaina awakea a iʻole e lawe mai i kahiʻaina hōʻoluʻu a barbecue paha. He hōʻailona hōʻoluʻolu ia mai ka paʻakai o kaʻuala.
- ʻO Sugar-Free Cole Slaw -ʻAʻoleʻoe e manaʻo i ka nui o ke kōle i loko o ka pā. ʻOiaʻiʻo, hiki iāʻoe ke haʻalele i kēlā mea, akāʻaʻole ka nui o nā kānaka e hōʻike i ka hopena o ka "pāleina o ka lau" -e like me ka salakeke kāpeti. E mālamaʻia ana kēiaʻano hoʻoponopono no nā hihiaʻelua me kahi mea'alalī liʻiliʻi.
- ʻO ka hua salakīmī me ka bacon -ʻO kēia kahi hoʻolālā hoʻolālā'ē aʻe i hoʻopihapihaʻia me ke kō. Me kahi māmā māmā, hiki iāʻoe ke hana i kahiʻaoʻaoʻoluʻolu e maikaʻi no kāuʻai.
- Hana 'ia BBQ - Hana' ia me kahi mea 'ai' ole BBQ a me nā mea 'eleʻeleʻeleʻele , he mea ia e hoʻomaʻamaʻaʻole ai kahi i hele ai ke kō.
- 'Elemele Bean-'Oiʻo - Me ka koho ponoʻana i nā piʻoki liʻiliʻi a me nā mea kanu pono'ī, hiki iāʻoe ke hoʻololi i kahi punahele punahele i loko o ka hoʻolālā kauwela maikaʻi.
5 - Nānā Iwi
ʻO nā hua liʻiliʻi he mea nui ia o nā meaʻai liʻiliʻi liʻiliʻi i ka makahiki holoʻokoʻa, akā makemake lākou i ke kauwela. Hiki iāʻoe ke hana i kahi meaʻai mai loko aʻe o kēia mau mea aʻoluʻolu i ka mea maikaʻi e hāʻawiʻia i kēlā kauwela.
- ʻAlaʻAla Ikaiʻia - He mea maʻalahi kēia i ka papahele punahele a kouʻohana. Hoʻohui ka pāpale i ka zing maikaʻi i ka saladi aʻaʻole hiki ke maʻalahi i ka hoʻomākaukau.
- Kāleka Taco - Ua hoʻopihaʻia ka saladi kaco maʻamau i nā calorie a me ka momona. Me nā hoʻololi iki wale, hiki iā ia ke lilo i kahi moemona haʻahaʻa.
- Ka Hua Salakiʻia - Ke hoʻohuiʻoe i ka moa, ke'ōmato, ka pepa, ka'ōlima, a me ka avocado me ka'ūni uliuli a me ka vinaigrette, ua hanaʻia kahi hāʻina nani.
- Nō Hua Salaina Straick - Me kahi mea liʻiliʻi wale nō, hiki iāʻoe ke hana i kahi sālalā maʻamau maikaʻi kahi maikaʻi a me ka mālamalama. ʻO ka wīʻau wīwī kalaika maikaʻi loa i ka piʻiʻana o nā mahana.
6 - Nānā Meʻa a me Snack Ideas
Loaʻa mākou i ka manawa maʻamau ma ka hele a inā makemakeʻoe i kahi pāʻina māmā a māmā paha, nui nā manaʻo haʻahaʻa haʻahaʻa. ʻAʻole lākou e koi i ka kukeʻana, no laila hiki iāʻoe ke mālama i ka maikaʻi a me ka maikaʻi.
- E holoi i ka moa, ka tuna , ka hua manu, a me ka salamona salakeke ma nā lau lettuce a me nā tortilla-haʻahaʻa. Inā makemakeʻoe, hoʻonui i nā huaʻala liʻiliʻi.
- E kāpili i nā'āpanaʻeleʻele e pili ana i ka mīni pupuhi , ka pupuhi momona, aiʻole nā hua'ōmaʻa no kaʻaina awakea, māmā.
- ʻO nā huapalapala pa'ūʻia he meaʻai nui ia a mālama pono i loko o ka pahu fri. Inā makemakeʻoe e hoʻololi i kahi liʻiliʻi, e hoʻololi iā lākou i nā huaʻona liʻiliʻi liʻiliʻi .
- E hauʻoli i kou kāpīni a me ka'atika me nā hua, ka melon, a me nā pea pika, a laila e hoʻokomo i kekahi mau hua a hua paha.
- ʻO keʻano o ka hoʻomaluluʻana e like me kēia kumukūʻai lepo kumulālā he ala maikaʻi loa ia e hoʻomaka ai i ka lā aiʻole e hāʻawi iāʻoe iho i ka ikaika o ka lā awakea.
- E loaʻa i kahi analāpaseta aiʻole ka pīkī pīla me nā mea anu anu, nā walaʻau, ka mea kanu i nā mea kanu, nāʻoliva, a me nā mea'ē aʻe i loko o ka pahu fri.
- E hoʻolālā i kahi'ōpena waiʻu maʻamau e like me kēia kūpopo melon soup .
7 - Ke kauwela kau
ʻAʻohe kumu e pale ai i ka meaʻai, ponoʻoe e hana i nā koho maikaʻi. ʻO ka lono nuiʻo ia nā huaʻaina o ke kauwela he kumu nui no nāʻahaʻaina momona a me nā kīʻaha.
- ʻO ka meaʻona hou -ʻO kahi almond pie i hoʻopihaʻia a me ka hoʻopiha pihaʻana i kēia me kahi mea kanu maikaʻi loaʻole e uha ai i kāuʻai.
- ʻO Yogurt Chia Pudding me Blueberry Compote - E hoʻolālā i kekahi mau minuke e hana ana i kahi waihona melekile hou a me ka yogurt a me ka chia. Ke hoʻomākaukauʻoe no kahi hana, hoʻohui pono i nā meaʻelua ae hauʻoli.