ʻO nā mea e puhi i nā momona o nā kumuhana iʻoi aku ka maikaʻi iʻikeʻiaʻo "nā meaʻai me kahi mea kalole pūʻole." ʻO keʻano o ka hana o kā lākou hana he mea maʻalahi loa ia: aia i loko o lākou nā caloliʻuʻuku eʻoi aku ka ikaika o kā lākou'ōpena ma mua o ka hanaʻana iā lākou. No laila, pono e hoʻohana ke kino i ka hoʻohuiʻana i ka meaʻai. E noʻonoʻo i nā meaʻai e kōkua i ka momona.
Nā mea haʻahaʻa haʻahaʻa-haʻahaʻa me ka momona: e kaumaha maoli lākou i ke kaumaha?
Ma mua o kou aʻoʻana i ka mea momona i nā mea momona, pono e hoʻomaopopo pono i keʻano o kā lākou hana. Eia kekahi laʻana, e lawe i nā'ōlaʻi i kaʻalaʻoleʻia. I hoʻokahi hua e pili ana i 55 calories, a no ka pauʻana o kānaʻaiʻana 70. me nā'ōʻaiʻono a pau i loaʻa iāʻoe he 15 calories.
ʻO kaʻoiaʻiʻo, heʻano liʻiliʻi loa kēia aʻaʻole e uhiʻia ka'ōkoa a me ka keke. Akā, inā hoʻokomoʻoe i ka nui o kēia mau huahana i kāu meaʻai, a laila, eʻoi aku ka wikiwiki a me ka maikaʻi e hoʻoneʻe i ka kaumaha mai ka pokapū make, ma mua o ka hoʻohanaʻoleʻana i kēiaʻano hana'ē aʻe.
ʻAi nā mea momona
Malia paha,ʻaʻoleʻoe i manaʻo eʻike i ka balekale a me ka palaoa i loko o kēia papa inoa - a ua hanaʻoe i ka mea pono. ʻO nā meaʻai nui ka meaʻai. No laila, he aha nā meaʻai e puhi i nā momona?
- ʻO ka mea mua e hanaʻia,ʻo ia ka inoa o ka lae, ka rucola a me nā hua iʻa'ē aʻe, me Peking kāpena. He kūlana haʻahaʻa ko lākou calorie, a hiki iāʻoe keʻai iā lākou i ka palenaʻole i kēlā me kēia lā - mai kēia mau mea wale nō e nele aiʻoe i ka kaumaha.
- Ma ka lua o ka lua, he mau meaʻai wai momona - e like me nā kukama , zucchini, a me zucchini. ʻO kā lākou hoʻohanaʻana e kōkua iāʻoeʻaʻole e hoʻopili wale i ka meaʻai wale nō, akā, no ka lilo ponoʻana o ke kaumaha. Ma kekahiʻano,ʻo kēia ka hōʻailona maikaʻi loa o ka meaʻai, ka moa a me ka iʻa.
- I kahiʻekolu, he hua nui ka huaʻai C - lime, lemon, hauʻoli, kiwi. Hiki ke kōkua i ka'āpana o ka momona i ke kino.
- ʻAʻole hiki ke haʻiʻia e pili ana i ka kāpena - a keʻokeʻo, kaʻulaʻula, ka broccoli, a me kaʻulaʻula. ʻO kēia kīʻahaʻaoʻao maikaʻi, salakeke a iʻole ka papahana nui e kōkua iāʻoe e lilo i ka kaumaha i loko o nā heluʻelua! E komo pū i kāuʻai i kēlā me kēia lā eʻike i kēia.
- I loko o kaʻai, he mea maikaʻi e hoʻokomo i nā meaʻai e waiwai ai i ka calcium - e like me ka waiū, skim curd, kefir, ke kalo. Ua hōʻoiaʻiaʻo ka calcium e hoʻonui i ke kaʻina hana o ka laweʻana i nā momona mai ke kino.
- ʻO ka'ōmaʻa Green he mea inu ia e pono ai i kēlā me kēia meaʻai. Hoʻouka ia i ka mīkini maʻi, a ma ka manawa like e hoʻolimalima ana i kekahi mau calories no ka'ōpala, aʻaʻole hoʻokahi calorie hoʻokahi.
No ka hoʻomaopopoʻana i ka nīnau o nā huahana momona, e nānā i ka papa, kahi i hoʻolakoʻia nā huahana a pau.
Nā koho no kaʻai me nā mea momona momona
ʻO kaʻaiʻana i kēia ala no ka manawa palenaʻole,ʻaʻohe mea kū'ē i ka papahana i hoʻonohonohoʻia i kekahi kulekele o kaʻaiʻai. No laila hiki iāʻoe keʻai no ka poho kaumaha, a no ka mālamaʻana i ke kaumaha.
Kō koho hoʻokahi
- Pōʻakai: kaumakai o ke kale kale me ka hua manu, ka'ōmaʻomaʻo.
- ʻO kaʻaina ahiahi : borsch, kahi'āpana berena, he kaumoa kūkoma me kahi meaʻai.
- Paʻa ahiahi: an apple.
- Pāʻina: kāpīpī kāpena me ka pipi, kahi.
Kōkuaʻelua
- Pōʻakai: nā hua i'ōwiliʻia me ka broccoli, ka'ōmaʻomaʻo.
- ʻO kaʻaina awakea: ka'ōhinu-puree huaʻai, ka salati kāpeti me ka pī.
- Paʻa ahiahi: alani.
- ʻO kaʻaina ahiahi: nā pūʻali o nā pāʻani i hoʻomoʻaʻia me ka umauma mū,ʻo ka lau.
ʻO ka kohoʻekolu
- Pīʻakai: oatmeal porridge me ka'ōlē paʻi, ke.
- ʻO kaʻaina awakea: ka'ōpala maʻamau, ka salamati maʻoma, kahi'āpana berena.
- Pāʻani: hapa hapa.
- Kaʻaina ahiahi: ka iʻa iʻa i ka iʻa, ka lau.
I loko o ka lā, hiki iāʻoe ke inu pū me ka liʻiliʻiʻole i ka'ōmaʻomaʻu me ke kōʻole. ʻO kaʻaiʻana i kēia ala a iʻole like, e loli kokeʻoe i kēlā mau paona a hele mai i keʻano.