Loaʻaʻoe i ka pōloli ma waena o nā meaʻai? He maikaʻi ia e hoʻolālā i ka loaʻaʻana o kahi pōʻai hauʻona paʻakikī maikaʻi e hikiʻole aiʻoe e hoʻowalewaleʻia e ka mīkini kūʻai. Ināʻoe e helu ana i nā kāpili, e makemakeʻoe eʻike e pili ana i kēia mau'āpanaʻelima ma lalo oʻelima. ʻO kēlā me kēia kīʻaha he pāʻani o ka protein, fiber, a momona, akā ua emi ihoʻo ia ma lalo o 5 grams o ka carb net ma ke kau.
1 - Ricotta me Raspberries
Hoʻohui i ka 1/3 kapu piha i ka waiū wicotta piha me ka 1/4 kapu hua. Inā makemakeʻoe i ka huiʻana, e kāpīpī i ka huaʻiliahi flax a iʻole nā hua'ē aʻe a iʻole nā hua liʻuna i ka luna (akā e helu i nā 'āpana). E hoʻonui i ka mea hoʻonani zero-carb inā makemakeʻia. E hoʻopaʻa i nā lepili i ka wana o ka ricotta āu e loaʻa ai. Hiki paha i nā lālā liʻiliʻi ke liʻiliʻi aku ka nui o ka mehu o ka'ōpona no ka nui o nā mea i hoʻokomoʻia i loko o ka puʻu (hana maloo). No ka hana 'ana i kahi hōʻailona, hoʻohui i kahi' uliuli ma loko o ka ricotta. Eia nā meaʻai kūpono:
- 4 kaomi 'ana i ka waiʻalulu'eneʻa me 2 grams fiber
- 10 kaomi ke kinipona
- 158 calories
2 - Tuna Salad me Celery
Hiki iāʻoe ke lawelawe i ka hapalua o ka lawelaweʻana i ka sālemina'alema wīne me ka pualele a iʻole ka hapalua o ka lawelaweʻana i kekahi salakeke momona haʻahaʻa i loko oʻelua mau mea kanu . Eia kekahi, hiki iāʻoe ke kāpili i ka saladi maʻamau i loko o ka lau kaomi, aiʻole e lawelawe me nā'ōmole momona momonaʻole makemakeʻoe. ʻO nā meaʻaiʻo ka mea kanu kai e like me:
3 - Spinach Turkey Rollups
E lawe i kahi'āpana o ka meaʻai awakea me ka loaʻaʻole o ke kō (e like hoʻi me Applegate Smoked Turkey), a hoʻokomo i ka 1/4 i kahi kīʻaha liʻiliʻi maʻemaʻe ma kahi laina ma waena. E piʻi aʻai. ʻO nā meaʻaiʻo ka mea kanu kai e like me:
- 2 kaomi 'ana i ka waiʻalulu'eneʻa me 1 gram fiber
- 10 kaomi ke kinipona
- 153 calories
4 - Nā'ōpala paʻakī pa'ū me nā ulaula
Hiki iāʻoe keʻai wale i ka hua a iʻole kaʻelua, akā, ināʻoe e hōʻiliʻili i kekahi mau hua iʻa, hiki iāʻoe ke hoʻoulu i ka fiber a me ka pono a me ka ikaika. Eia kekahi laʻana, he 10 mauʻanuʻu netikea (10 radishes (kahi hele maikaʻi me nā hua pa'ū). ʻO kaʻike kai kūpono no nā hua'ūpī pa'ū a me 10 mau uila e hāʻawi iāʻoe:
- 1ʻelima kāpili kala me ka 1 gram fiber
- 13 grams ka protein
- 212 calories
Hiki paha i nā hua'ūpī paʻakikī ke hoʻolālā i mua o nā mea hoʻomaka, no laila e makemake pahaʻoe e kaʻi i luna i keʻano o ka kukeʻana i nā hua .
5 -'Amoni
ʻAmi nā mea'alemona a mālama pono i nā'āpana momona . Inā he'akeʻa, hiki iāʻoe ke waiho i loko o kāuʻeke me ka makaʻuʻole i nā'ū o kaʻaila. ʻOiai, e pale i nā mea i hōʻoluʻoluʻia inā loaʻa nā suʻi i kākoʻo. No nā'alemāmū 1/4,ʻo nā meaʻai kūponoʻo:
- 3 kaomi pūnaeweleʻene a me 4 grams kekona no ka huina kālāʻehā
- 8 grams ka protein
- 206 kaloila
Me kekahi o kēia mau pōʻai ma lalo o kou kāʻei, e hiki iāʻoe ke hana i ka lā hana a lā kula paha i kaʻaina awakea a iʻole ka hale eʻai i ka meaʻai momona-momona a ma ka hopena o ka lā.