ʻO kaʻaiʻana i kahi sālemona e kani maikaʻi ana,ʻaʻole anei? ʻO kahi nui o nā kīʻale maikaʻi, nāʻano puaʻa hou, a he mau nūpī paha a iʻole nā meaʻokoʻa'ē aʻe, ua hoʻopauʻia me kahi wahi liʻiliʻi o ka pāpale. ʻO kaʻoiaʻiʻo,ʻo kahi sālemona he lāʻau maikaʻi loa no ka loaʻaʻana o nā hua a me nā huaʻai i kāuʻai.
Akā,ʻo kahi sāla maikaʻi maikaʻi ke hele aku i kaʻino ke hāʻawiʻoe i nā kāpena kalo a kiʻekiʻe a me nā pāpale lole ma luna o kahi puʻupuʻu o ka lekale māmā a hoʻonui i nā mea i hohonu. Eia kekahi mau mea maʻamau i hoʻopau i ko lākou mau salamona maikaʻi.
1 - E hoʻohana wale ana i ka laiki Iceberg
ʻO ka lūlūʻo Iceberg he crunch maikaʻi ia akāʻaʻole i loaʻa ka waiwai kūpono ma mua o ka wai o ka wai-ma lailaʻaʻole nui nāʻano huaora aʻaʻole nui ka fiber. A, no ka mea he mea maʻalahi ia,ʻo kahi puʻupuʻu o ka hau i ka hau hau eʻoliʻoli nui ana no nā pāpū momona.
E mālama i kāu huamata ma kaʻaoʻao maikaʻi. E hoʻohana i nāʻeleʻeleʻeleʻele, e like me ka'ōnihi, ka letus leaf, arugula, greens dandelion, kale , wai wai, a me nā lau basil. ʻO kēia mau'ōmaʻomaʻo eʻoi aku ka waiwai ma loko o ka palahalaha , ka lāʻau hua A, nā minelala, a me nāʻano pono'ī.
2 - Ka hoʻohanaʻana i nā Lulu o Croutons
ʻAʻohe nui o ke kumu kūpono o ka Croutons, akā hiki iā lākou ke hoʻonui aku i nā calories. Hoʻokahi o ka lua kīʻaha o croutons e pili ana i 100 calories.
No laila, inā makemakeʻoe i kahi kāpili liʻiliʻi o ka'āpana, e hana i kēia ma kahi-hoʻonā i ka hapakena aiʻoleʻelua o nā'ōpala āpau a me nā pua flax. Loaʻa iā lākou nā'āpana momona omega-3 i maikaʻi no kou puʻuwai a me keʻano o nā pūʻali koa, me ka loaʻaʻana o ka fiber, a pono i ke kino e pono ai i kahi'ōnaehana hoʻomehana maikaʻi.
3 - Hoʻokomo i ka nui o nā palaoa
ʻO Cheese kahi Dr. Jeckyll lāuaʻo Mr. Hyde o ka honua waiwai. He kumu maikaʻi loa ia o ka punaeka a me ke kinetona, no laila hiki ke hoʻokomoʻia i loko o ka sālemaka maikaʻi , akā ua hoʻopihaʻia me ka sodium, ka momona momona, a me nā calories.
No laila pehea kāu e hana ai inā he līpī cheeseʻoe?
Makemake! E nānā wale i ka nui o ka paʻakai e hoʻohana ana. ʻO ka lawelaweʻana i ka paʻakai kahiʻaneʻane a me ka hapalua auneke-a iʻole e like me ka nui o ke kui. E hele me kahi kulu maloʻo e like me Parmesan a iʻole e hāʻawi i kahi momona momona. E ho'āʻo i nā pīpī liʻiliʻi'ē aʻe i hanaʻia i ka laiki a iʻole hiki ke hoʻonui aku i ka maikaʻi o ka maikaʻi me ka mea kanu'ē aʻe.
4 - Kohoʻana i ka meaʻai hānai a iʻole ka Taco Shells
ʻO ka hoʻohuiʻana i kahi meaola pilikino maikaʻi e hiki ke hoʻololi i kahi sāleta i loko o ka palaoaʻai kaulike. Akā,ʻo ka hoʻouluʻana i nā moa moa ma loko o ka hohonu a iʻole ka hopena o nā meaʻai awakea e hoʻololi i kāu salamata maikaʻi i loko o kahi pōʻino olakino.
E mālama i nā salamala taco. ʻO kahi meaʻai maʻamau maʻamau i hanaʻia me ka'ōpala o ka'āina a me ka momona o kaʻaila kirīmi i loko o ka papalina o ka taco-hohonu, hiki iā ia keʻoi aku ma kahi o 1,000 calories.
E mālama i kāu salamālā a manaʻoʻia ma ka hoʻoukaʻana i ka moa ma ka moa a iʻole ka umauma turuki, kahi lua i hanaʻia aiʻole ka pipiʻana o nā lemu.
5 - Hoʻopiliʻana i kāu uku me kaʻaʻahu
Hoʻokomo pinepineʻia nā moa i ka pāpale palemele - no laila ka inoa-akā, kaumaha,ʻo ka nui o nā calories a me ka momona, nā pālaki kūʻaiʻoihanaʻoihana. Hoʻokahi wale nō punetēpō hoʻokahi o ka ulana palemele a ma kahi'ē aʻe mai 100 a 200 calories.
E hoʻomau i ka pāpale saladai a pāpala i ka lemona hou a iʻole ka lime wai ma kāu salakeke. A iʻole e hana i ka mea noʻonoʻo me kekahi salsa e like me ka hoʻolimaʻana, e ho'āʻo i ka vailaʻau balsamic me kaʻole o kaʻaila. Ke kauohaʻoe i kahi sāleta ma kahi haleʻaina, e noi aku e hoʻolakoʻia ka pāpale ma kaʻaoʻao. E hopohopoʻoe i ka nui o nā calone e hiki ai iāʻoe ke ho'ōla.