No ka poʻe eʻimi ana e hoʻokuʻu i nā paona'ē aʻe, akā,ʻaʻole e pōloli, aia keʻano holoʻokoʻa o nā kīʻaha maikaʻi loa - nā salam huaʻai no ka pohō kaumaha. Hiki keʻaiʻia i kahi kokoke i nā mea a pau a ma ka manawa like e lilo ai ka kaumaha. ʻO ka meaʻikeʻole, he haʻahaʻa loa kaʻike o ka calorie o kahi salakeke'ōmaʻomaʻi: mai 30 calories a 80 mau 100 maumu ma ka awelika. Me ke kōkuaʻana o nā mea'ē aʻe, hiki iāʻoe ke hoʻonui a hoʻonui. ʻO kaʻoiaʻiʻo, he mea pono e hoʻomākaukau i nā maulemāne huapalapala ma ke kauʻana me kaʻole mayonnaise.
- Salame huaʻai me nā hua manu (57 mau calories ma 100 grams). No kēlāʻano sāleta, pono kā mākou: 1/4 kāpuni, 1 kūkama, 3 mau hua paʻakikī, 2 punetēpē. nā puna o ka yogurt maoli. Pau nā mea i ka'āpana'āpana a me ka wā me ka yoghurt (kūlohelohe, nā mea hoʻonaniʻole a me nā meaʻole). Ua mākaukau kaʻaina awakea!
- Salame huaʻai me ka moa (72 calories per 100 grams). No kēia huamu e pono anaʻoe i nā'ōpato 2, 1/3 o ke kāpena, ka umauma moa 2/2 moa, 1 Bulgare paʻi, 2 teaspoons o kaʻailaʻaila, 1 teaspoon teaspoon o ka wai lemon. Eʻokiʻoki i ke kāpena, ka'ōmato a me ka pepa i loko o nā'āpana liʻiliʻi, nā moa - he mau'āpana. Hana i ka lole, hui pū me ka wai lemon a me ka pata. Hanaʻia! No ka hoʻohuiʻana i kēia leʻaleʻa nui i ka saladi, e hoʻohui i kahi meaʻala liilii i ka lole a kāpīpī i nā'āpana seedame sesame.
- ʻAlalā huamakai me ka kāpena (36 mau calories ma 100 grams - ka saladi maikaʻi maikaʻi). No kēia pono'ī mākou e pono ai: 1'okō o ke kāpena, 200 g o nā hua kiliakino hou a i'okikina, 1 tbsp. ka puna o kaʻailaʻaila, 1/4 kapu 5% wainaka, 2 cloves keʻaliki, 1 teaspoon ka paʻakai, 1 tbsp. he spoonful o ke kō. ʻO ka kāpena kāpena, mai uhaʻiʻoe. ʻO luna me nā leka a me nā'alara. ʻO kaʻaila me ka vīnega a me ka paʻakai e lawe mai i kahiʻeha, e hoʻonāukiuki, ae ninini i kaʻaila ma luna o ka salakeke. Pākuʻi. Hiki iāʻoe keʻai i kēia manawa, akā, inā i mālamaʻia ka saladai no kekahi mau lā, eʻono wale nō ia.
- ʻO ka sālamu maʻalahi (51 calories per 100 grams). No ka kuke kuke: 1 Bulgarian pepa, 1'ōmato, 1 kūkama, 1 poʻo onion, kekahi paipū o greens, 1 tbsp. ka puna o kaʻailaʻaila. ʻO kaʻokiʻoki maʻamau, ka hui, kaʻaila. No kahi hoʻololi, hiki iāʻoe ke hoʻohui i nā kukama marinated.
I mea e lilo ai ka kaumaha, e lawe i ke kaʻina no ka hoʻololiʻana i kāuʻahaʻaina maʻamau me ka salalaʻai maʻamau. He ala maʻalahi, maʻalahi, a me ka maikaʻi loa kēia e lilo ai i ke kaumaha. A ināʻoe e pani i ka saladi me 2 mauʻai i ka lā, e hiki koke mai ka hopena! ʻO ka mea nui - eʻai pēlā e pono ai iāʻoe i ka manawa a pau. Ma kēia mea e hoʻohaʻahaʻaʻoe i nā mea caloric o kaʻai a me ka lilo i ka kaumaha me kaʻole eʻai i ka pōloli.