Hoʻohui i nā Hua Salamāna Ola Loa no ka Loaʻa i nā Hua ma ka Pānana
Hiki paha iāʻoe keʻike i ka hoʻoleiʻana i kekahi mau meaʻai i loko o ke pola e hana i ka salalā maikaʻi. Akā, uaʻikeʻoe pehea e hana ai i kahi sālamu maikaʻi no ka pohō kaumaha ? ʻO ka nui o nā meaʻai a me nā meli homemade e hāʻawi i ka meaʻaiʻono a me ka meaʻai maikaʻi akāʻoi aku ka nui o nā calorie ma mua o ka pono i ka manawaʻai. No ka meaʻai maikaʻi i ka meaʻai, i kekahiʻaoʻao'ē aʻe, hoʻohui i nā meaʻai nui e kōkua ai i ka hōʻemi i ka pōloli a hoʻonui i kāu kamepiuma, akā mālama i nā calories i ka mana aʻikeʻoe i nā hualoaʻa ma ka pālākiō.
ʻO ka huaʻai maikaʻi maikaʻi loa no ka Weight Loss
Ke kūkuluʻoe i kahi sālemona no ka poho kaumaha, he mea nui e hoʻokomo i nā mea hana e hoʻolako i ka pilikino a me ka fiber.
- ʻO nā meaʻai pāʻani e kōkua i kou kino e kūkulu aiʻole mālama i kaʻiʻo o ke ola. ʻO ke kino pūlolo e kōkua iāʻoe e hoʻomāmā i nā calories i ka lā,ʻoiai ināʻaʻoleʻoe e hoʻolālā. Inā hoʻokomoʻoe i kahi papa hoʻonaʻauao ikaika, eʻai ana i nā protein hou e kōkua i kou mau māmā e ulu wikiwiki i mea e loaʻa ai iāʻoe kahi kino ikaika.
- Hiki iāʻoe ke noho ma hope o kāuʻaiʻana i ka meaʻaiʻaiʻoi aku i nā meaʻaila . ʻO nā meaʻai me ka fiber e hāʻawi i ka paila i loko o kou'ōpū iʻoleʻoe e makemake eʻai. A ināʻoe eʻai i nā meaʻai me ka fila hikiʻole ke hoʻololiʻia, ua emi nā calorie mai kaʻai mai.
- Ka momona momona no kaʻoluʻolu. Helahilahi ke komo i ka momona i loko o ka salakeke. Pāleʻa mākou a pau i ka hanaʻalani me ka mayonnaise, i kāpīniʻia (e like me croutons), nā bacon, ka cheese, a me nā meaʻono'ē aʻe. Hana lākou i ka pālala maikaʻi. Akāʻaʻole kēia meaʻai me ka momona e hana nui i kou kino. Ināʻoe eʻoki iā lākou no nā meaʻai maikaʻi, e loaʻa iāʻoe ka meaʻai a me kaʻoluʻolu me kaʻai maikaʻi no kou kino.
Ināʻoe e hoʻokomo i nā hua salakeke me ka palaʻaala a me ka fiber, kōkuaʻoe e mālama i kou kino i kahi moku kahi i maʻalahi ka pohō kaumaha.
Akāʻaʻoleʻo ia wale. Ināʻoe e hoʻopiha i kāu kīla salala i piha i kēia mau mea maʻalahi, hoʻopauʻoe i kekahi mau mea'ē aʻe e hiki ai ke hoʻonui i ka waiwai . ʻO ia keʻano,ʻaʻohe wahi no ka calo kiʻekiʻe,ʻo nā mea nui i hoʻonui i ka paona i ka paona a me ka'īniha i kou waistline.
Nā Hua Salamele Olama (List)
Ma mua o kou hoʻomakaʻana e hana i kahi sālamu maikaʻi no ka pohō kaumaha, ponoʻoe e koho i kahi kahua. Nui nā'ōleʻa likeʻole e koho mai. Inā hoʻohanaʻiaʻoe i hoʻokahiʻano sālemona'ōmaʻomaʻo, mai makaʻuʻoe e hoʻokolo i kahiʻano hou a me keʻano hou.
Glad Greens
- ʻO nā lehua uila e like me ka arugula, ka mache, a me kahi hui puna (kahi hui o nāʻano kīʻaha) e hāʻawi iho i kaʻaʻahu a me ka mea hou.
- ʻO nāʻala kuʻupaʻa e like me ka Roman, ka letus iceberg, ka bibb lettuce, a me ka kāpena e hoʻolako i ka nui o ka crunch a me keʻano. He nui lākou no ka hoʻonuiʻana i ka paku i kāu saladi.
Nā Huameme Paʻa
Ma hope o kou loaʻaʻana i kou moena o kaʻona salad, koho i kahi pilina lean . E mālama i ka manawa ma ka hanaʻana a hoʻomākaukau paha i kahi nui o kāu punaewele punahele punahele. A laila, e puʻunaue i kaʻai i loko o nā pahu hana hoʻokahi e hiki ai iāʻoe ke hopu i hope ma hope o ka hebedoma e pono aiʻoe e hoʻomākaukau wikiwiki.
- Ui i ka umauma moa
- Kū i ka mea kanu i ka mea 'ai i ka honua
- ʻO ka iʻa salmon
- Pākuʻi (kuamo a hoʻopaʻaʻia paha i ka wai)
- Pipi (garbanzo,'ekene,ʻeleʻele, pinto, nā lelo)
- ʻO nā hua liʻiliʻi'ohua
- Inā heleʻoe aʻaʻoleʻoe e komo i kahi friji,ʻaʻoleʻoe makemake e hoʻonui i kaʻiʻo a iʻole ka iʻa iʻa i kāu palemele. I kēlā manawa, koho i nā pā e like me kāu koho o ka pilamai. Hiki iāʻoe ke kiʻi i kahi huahana e like me TopBit, kahi'ūlaʻi, meaʻono, nā lāʻau'ūpī e hoʻoulu ai i kaʻano, crunch a me nāʻumi mau palemene.
Nā Hua Salame me ka Fiber
E kiola i loko o ka ulu lāʻau momona (aiʻole hua hua!) E hoʻonui i ka lanu a me ka hue.
- ʻOiwi (he kumu nui hoʻi o protein)
- Gread Mixed a iʻole pālua
- Nā huaʻulaʻula aiʻole nā huaʻulaʻula
- Kupikoli
- Pāpaʻi
- Kaomi
- ʻO ka'aʻaloka (mālama i kāu lawelawe hanaʻuʻuku)
- Limaʻo Lima
- Kupaʻia, paʻipaʻi, kaʻualaʻulaʻula paʻi
- Peʻa
Nā Huameme Paʻa me ka Huaʻala Ola
E hoʻohana pono i kēia mau meaʻai. ʻO kaʻoiaʻiʻo, he mea maʻalahi ke anaʻana i kēia mau mea no ka mea he maʻalahi ka uhiʻana.
- Pākena
- Chia Seeds
- ʻO nā hua'ōleʻa
- Nāʻanoʻano Flax
- ʻO Olive
- Nā mea i kohoʻia
I ka hopena, hiki iāʻoe ke hoʻohui i kahi liʻiliʻi loa o kahi ka'ī a i ka salade salade, inā kohoʻoe. Akā, e hoʻomanaʻo i kēia mau mea e hoʻonui nui i ke kalori.
No laila koho i kahi aiʻole kekahi.
No ka laʻana, inā kohoʻoe e hoʻonui i kahi wahie, laila e lole i kāu huamata me ka lemon a me nā mea kanu ma kahi o kaʻaila a me ka mea hana i ka waiu.
Ināʻoe e kinaki i ka tīhi (a me nā kuʻi, nā hua bacon, a me nā hua'ōmaʻomaʻa!) A laila e hoʻopau i ka pāpale salame. Akā, koho i kou pale lole ma ke akamai. Hiki iāʻoe keʻike i kekahi mauʻaʻahu makamae i maʻamau a heʻuʻuku i loko o nā calories. Hiki iāʻoe ke koho e hana i kāuʻona haʻahaʻa haʻahaʻa haʻahaʻa a iʻole e hana i kāuʻona waina pono'ī. ʻO nā hale lole hale noho he mau momona ka nui ma mua o nāʻano kūʻai kūʻai.
ʻO ke ala maikaʻi loa e leʻaleʻa ai i kāu olama olama no ka makeʻana
I kēia manawa ua loaʻa iāʻoe kāu meaʻai maikaʻi i mua ou, e hoʻolālā e kau i kāu meaʻai a hoʻonoho i kahi ma kāu papaʻaina awakea (aiʻole kaʻaina awakea). Kōkuaʻoe i kēia mau mea maʻalahi i kaʻaiʻana . ʻO nā Dieters e hoʻonui ana i ka manawa eʻono ai, e maʻa, ae hauʻoli i kā lākouʻai e hoʻomāhuahua i ka hōʻoluʻolu mai kā lākouʻai aʻai pinepineʻole i ka hopena.