Hāʻawiʻia ka sālaina i ka hoʻomakaʻana o kahiʻaina, akā, he salakeke ka meaʻai ināʻano nuiʻoe. ʻO kaʻaiʻana i kahi sāleka maikaʻi maikaʻi hiki ke hana i mea maikaʻi loa no ka loaʻaʻana o nā hua a me nā momona i kiʻekiʻe i loko o ka huaora, nā mineral, a me ka fiber.
ʻO ka hapa nui e pili ana i ka hanaʻana i kahi salala nui,ʻo ia he maʻalahi. Eʻoki wale i kāu meaʻai punahele nui, e hoʻoulu iā lākou ma luna o kahi pāpale, i luna me kaʻaʻahuʻono a ua mākaukau.
Pehea e hana ai i kāu ukuina
E hoʻokuʻu wau i kēlā mea noʻoe. Eia keʻano e hana ai i kahi olala maikaʻi maikaʻi a me nā manaʻo no nā hana nui:
E hoʻomaka me kahi moena o nā lau lau. Ua emi lākou i nā calories a me kahi kumu maikaʻi o ke fiber. Aia nāʻano likeʻole o ka lūlū, e like me ka hauhili, ka lau, ka'ōnihi, ka pihi, ka Roman, a me ka waiū. Hiki ke hāʻawi aku nā'ōmoleʻeleʻele i nā meaʻai ma mua o ka leka uila .
E hoʻoulu i nā huaʻala. ʻO nā hua'iliala nani nā flavonoids, aʻo ka momona'ōmaʻomaʻoʻeleʻele loa ka mea i loaʻa i nā calories-e pili ana i 20 calories ma ka hapalua kapu. ʻO ka'ōmaʻomaʻu'ōmaʻomaʻo, ka'ōpala i ka pī, ka kāloti, nā'ōlaʻi, ka broccoli, ka'opakalāʻau, zucchini, artichokes, avocados, tomato, a me nā kukama.
E hoʻonui i nā hua a hua paha. ʻO nā huakeke, nā raliki, nā pahikilekile, nā pomegranate arils, kaʻalani a me nā hua waina e hiki ke hoʻohui i nā hua a me nā antioxidants i kāu saladi. ʻO ka hapalua hapalua o ka'ōpala apalapa he 30 calories, a he hapalua hapalua o nā hua liʻiliʻi he 40 mau calories.
E hoʻomoʻa i kahi kinikona. ʻO kahi mea iʻokiʻia a paʻipaʻiʻia paha he mea maikaʻi loa ia o ka protein, hiki iāʻoe ke hoʻoulu i ka lawelaweʻana i ka mīnū pīpī , ka mea kanu i kāpīʻia, ka tuna, ka umauma moa , aiʻole ka paʻi. E nānā i kāu'āpana nui a pale i nā mīniʻela e like me ka moa o ka moa a iʻole ka pahū a me ke kālaiʻia. ʻO ka hapaha hapaha o kaʻiʻo moa a me hoʻokahi huamoa e hoʻonui aku i nā calo he 75.
Hiki i ka hapalua o ka niho ke hoʻonui i kahi 80 mau calories. ʻElua mau auneke o ka mozzarella kūikawā a iʻole ke kālua paha e hoʻonui i ka 200 calories.
E kāpīpī i kekahi mau nuts. ʻO ka walnuts, ka pecans, nā'alemona, a me nā wāleʻa e hoʻonui i kahi momona maikaʻi. Hiki i nā māmala liʻiliʻi wale nō, e pili ana i hoʻokahi kapuʻewalu o nā noki e hoʻonui i ka 90 calories. He puna maikaʻiʻo Walnuts o nā omega-3'eleʻa momona, aʻo nā huapalapala a pau e hoʻopili i ka meaola a me nā'āpana momona momona.
E hoʻopau me ka ulana pale. Hoʻokahi hapakena o ka ulana pālahalaha maʻamau e hoʻohui i 50 a 80 calories. Hiki ke loaʻa nāʻaʻahu momona momona a momona, aiʻole e hiki iāʻoe ke kau i kāu huamata me ka lemona hou a me ka wai lime.
E ho'āʻo i kēia Huala Ola
Eia kahi sālamu maikaʻi maikaʻi e nui ana i nā huaora, antioxidants, phytochemicals , a me ka fiber, aʻoi aku i ke kaumaha i nā calories (e pili ana i 400). Aʻo ka mea maikaʻi loa, he meaʻono ia.
- ʻElua kīʻaha o ka lau kaomi lau lau
- Hoʻokahi hapahā o nā pīniʻeleʻele'ōmaʻomaʻo
- Hoʻokahi hapahā o ka ipu kope
- Hoʻokahi hapahā o nā kīʻaha kohi
- Hoʻokahi hapahā i kīʻahaʻia i nā kāloka
- Hoʻokahi hapahā o ka'ōpalaʻalani
- Hoʻokahi hapahā o nā blueberries
- ʻO ka umauma hoʻokahi hānaiʻehā
- Hoʻokahi mea iʻohiʻia i ka paʻupaʻa
- Hoʻokahi oʻawa o ka cheese cheese mozzarella
- Hoʻokahi kawalu waila wini
ʻO ka hua'ōlelo kiʻekiʻe me ka wai i hoʻouluʻia mai kahi lemon a iʻole nā lime.
A iʻole, inā makemakeʻoe, e hoʻohana i ka pāpale salakeke maʻamau, aiʻole kekahiʻano o kaʻaila a me ka vīnega. E hoʻomanaʻo wale, e hoʻonui i ka calories i ka lole a me kaʻaila.
E lawelawe i kāu huaʻona me kahi'āpana aʻelua paha o ka palaoaʻokoʻa hou a me ke aniani'ōmole o ke wai me ka hapa o lemon a iʻole ka lime.