ʻO ka lā koho o ka lā no kahi kaʻina mua o kaʻai haʻahaʻa momona
Keʻimi neiʻoe i kahi papaʻina o kahi lā no kaʻai kula haʻahaʻaʻole eʻole e nui ka hana e hana? ʻAʻole hiki iāʻoe ke manawa e hoʻolālā ai ka meaʻai akāʻaʻoleʻoe e makemake e komo i nā meaʻai kūpono a me nāʻahaʻaina kaukō. Aia kēia papahana i nā mea hou a me nā meaʻai maʻamau.
He kiʻekiʻe loa kēiaʻoihana i ka fiber a me ke kinetona a loaʻa nā waiwai a pau a me nā koleke no ka lā keʻole ka huahana D.
Eia hou, he mea maʻalahi kahi koho. ʻAʻohe meaʻai e pono ai keʻole kaʻaina awakea,ʻo ia hoʻi kahi meaʻaiʻole fillet. Loaʻa iā ia he 49 grams o ka waiʻalulu a me 36 grams o ke fiber.
ʻO kēia menu ka South Beach Diet friendly no ka Phase Two a ma waho. No ka Phase One, e hoʻololi i ka melon i ka kakahiaka kakahiaka i kahi kīʻaha wai wai. ʻO ia hoʻi kekahi o ka gluten-free koe wale nō iʻikeʻia.
ʻO ka kakahiaka kakahiaka
- 1/2 kapu i ka nui o ka'ōpala o ka lob, me All-Bran me ke kōpili'ē aʻe. Ināʻoe eʻaiʻole i ka pipiʻole, e koho i ka palaoa kīnāʻole.
- 1/3 kapu waiū
- 1/8 mika melon, e like me ke kāleka
- 1 ocea almonds i hoʻouluhuaʻia i ka meaʻai a iʻole ka mea holoʻokoʻa. Hiki iāʻoe ke mālama i kēia mea eʻoliʻoli ai i ka pōʻalua awakea inā makemakeʻoe.
ʻO kaʻaina awakea
- E hoʻolei iā ia i ka hua'ōlelo:ʻO kaʻeke o nāʻanuʻu salari (e pili ana i 6.5 'auneke aiʻole 4 kapu) i hoʻouluʻia me ka hapalua o ka'ōkomo paʻipaʻi, 2 punetēpē nā hua'ōmaʻomaʻo, 3.5 mau'okena o nā meaola likeʻole e hoʻohanaʻia ,ʻo ka pipi, ka moa, ka iʻa, a me ka tofu e maikaʻi), a me 2 punetēpē'akohi Italian-free-free
Pāhili
- ʻOʻAmelika a me Ham Roll-Up: 1 auneke i ka palaoa a me ka 1 ounce sliced Kēlū kuʻupuʻu, me ka mīmū liʻiliʻi inā makemakeʻia, a'ōwiliʻia i kahi pilaʻai maʻamau a iʻoleʻole ka mea'opi .
Eʻai
- Pāpaʻi Basil me nā Lākiu : He mea maʻalahi kēia pāʻani me kaʻaʻoheʻai. Eʻoki i ka umauma lūlū o ka umauma i nā'āpana nui. E hoʻolālā a hoʻokomo i kaʻaila maʻemaʻe ma ka skillet me nā huaʻaila liʻiliʻi e like me ka pepaʻalaniʻulaʻula, nā haoha, zucchini, a me nā'āpana kauwela. I ka wā kokoke i hanaʻia, e hoʻopili i ke kāleka a me ka basil hou. Hiki iāʻoe ke hoʻololi i kahi kīkē pesto no ka basil ināʻoi aku ia. He mea maʻalahi hoʻi ke hanaʻana i nā meaʻai hoʻokahi me nā pilikino'ē aʻe, e like me ka tofu, ka pipi, a me ka puaʻa. Hiki iāʻoe ke hoʻololi i nā kauwela e hoʻonui i ka 'ōlelo Italia, Helene, aiʻole Thai paha. Hiki iāʻoe ke hana hou no kaʻaina awakea a me kaʻaina ahiahi i ka lā aʻe e like me ka maʻalahi o ka mīkini.
- Dessert: 1/2 kaheʻala ricotta me nā mea'alapala e makemakeʻia, e like me ka syrup paipalapaʻole , ka cafe a me ka mea'alamakai, ka koko kahūnū a me ka meaʻalani (check carbs), aiʻole nā hua .
Nānā'Ikewaiwai
Hana kēia papahana i 49 grams ke kūpona me ka 36 grams fiber, 101 grams protein, a me nā calo he 1569. Loaʻa i loko o nā mea emi nā mea kaulike loa o nā huaola a me nā minela a pau me ka huaʻole D.
Menu menu a me nā hoʻololi
Hiki ke hoʻololiʻia nā caloʻai piha i kēia papa inoa o kēlā me kēia lā ma ka hoʻohuiʻana a me ka unuhiʻana i ka protein a me ka momona. Ināʻoe e pōloli, hoʻonui i nā calorie. Ināʻokoʻa keʻano o kāu'ōpolāʻau pono'ī mai kēia mea, hiki iāʻoe ke hoʻololi i ka nui o nā meaʻai kai.