ʻO kaʻai kai haʻahaʻa-ʻo ka mea nui loa e kōkua iāʻoe e lilo i ka kaumaha. He mea ikaika ka calories, a inā hikiʻole i ke kino ke hoʻololi i ke kino, a laila e mālama ke kino iā ia no ka mea e hiki mai ana i keʻano o nā pūpū momona. ʻO kaʻai kai haʻahaʻaʻo ke kumu o ka mālama kaumaha a me ka mālama pono. E noʻonoʻo i ka mea i loaʻa i nā mea haʻahaʻa haʻahaʻa haʻahaʻa.
ʻO ka meaʻai kai haʻahaʻa-haʻahaʻa
I ka manawa koke, he mea pono e hoʻomaopopo i ka nuiʻole o nā calorie i nā meaʻai o ke kumulāʻau, a ma ka ulu ponoʻana i nā mea kanu. Hiki iāʻoe keʻai i nā lau a pau loa i nāʻano a pau, akāʻaʻoleʻoe e maikaʻi, no ka 100 grams ka helu no nā calo 12 wale nō. Ma hope o ka sālalā,ʻo ka piʻi piʻi, rucola a me nā hua like e pono ke kāpili keʻokeʻo, a me ka broccoli -ʻo kā lākou caloric he 24-27 nā units. Pēlā nō, he mau kukama,ʻo ka'ōmaʻoma,ʻo nā kōmato a me nā huaʻai'ē aʻe (koe wale no nā mea hana maʻalahi, e like me ka palaoa, ka uala a me ka legumes).
Inā mākou e kamaʻilio e pili ana i nā kīʻaha me kaʻike haʻahaʻa loloa, ua maʻalahi ka hoʻomākaukauʻana ma ka home, ma kahi o kahi eʻike ai. Ma nā hale kumukūʻai a me nā haleʻaina hou, koe wale nō ka mea kūikawā, hikiʻole ke loaʻa i kahiʻai kalo me ka hōʻikeʻana i nā calories.
Ināʻoe e noʻonoʻo i nā meaʻaiʻai kaloloa loa i McDonald, kahi eʻai pinepine ai, a laila e hoʻolohe i ka salama a me ke kī me ka paʻole. Ua hūnā ka hamburger maʻamau iā ia iho ma kahi o ka maʻamau i nā lā a pau o nā momona a me 600 mau calories,ʻo ia ka hapalua o nā hana maʻamau no nā'ōpiopio. ʻO kaʻoi aku,ʻaʻoleʻoi aku ka maikaʻi o nā mea momona a me kekahi hapa o nā kīla waina i kaʻaila cream, ka baleka wela a me nā mea'ē aʻe.
ʻO kahi meaʻai me ka loloa iki-kalo: meaʻai
He maʻalahi aʻoi aku ka maʻalahi no ka hoʻomoʻaʻana i ka meaʻai kalo i ka home. No laila, ke hoʻoponopono pono neiʻoe i ka nui o nā momona, ka maikaʻi o nā meaʻai a me nāʻaoʻao'ē aʻe. Hoʻomaopopo mākou i kāuʻike i nā mea maʻalahi a me ka loiloi.
Salame mai nā kī a me nā meaʻai
Mea Kai:
- mea sāha lau - nā pūpū puʻupuʻu;
- kukoma - 1'āpana;
- nā'ōmato - 1 piece;
- pua aila aʻailaʻaila - 1 teaspoon;
- ka wai o hoʻokahi'āpana lemon.
Hoʻomākaukau
ʻO kaʻokiʻoki maʻamau, ka hui, ka manawa me ka hui pūʻana o ka wai lemon a me ka waiūpaʻa, eʻomi i ka paʻakai a me ka pepaʻeleʻele eʻono ai. Caloric ka helu no 100 gr. - 37 mau mahele, a me ka lawelawe ana a pau - 114 kcal.
ʻO ka māmā māmā me nā'ōmato a me nā pua
Mea Kai:
- wai - 2 l;
- nā'ōmato - 5 mau piʻina;
- kāpena - ¼ māliʻi;
- Peʻa'ōmaʻa - 100 g;
- potatoes - 3 pcs.
Hoʻomākaukau
Holo ka wai, waiho i nā huaʻona, a kuke a kuke. ʻO ka paʻakai a me nā meaʻala eʻono. Heʻoi aku ka maikaʻi o ka 'ai "no ka hoʻomoeʻana," i paʻaʻia ma kahi ahi e like me 30-40 mau minuke ma hope o ka hoʻomoʻana. E hoʻokuʻi i ka paʻakai a me ka pepa eʻono. E like me kēia meaʻai, he 15 calorie wale nō ka pālolo no 100 grams, hiki iāʻoe keʻai i ka palenaʻole.
Kaʻi nui nui
Mea Kai:
- ke poʻo o ke kāpena;
- ka umauma omo - 1 pc;
- ka ailaʻaila - 1 tsp.
Hoʻomākaukau
Hiki i ka umauma moa i ke kōkena (hiki ke hoʻopauʻia i nā meaʻala), e kāpili i ke kāpuniʻokiʻoki, ka uhi, kehuhi no 20-30 mau minuke, e ulu pinepine ana. ʻO ka helu o Caloric i 100 grams he 49 kcal.
Hoʻopiʻia ka zucchini me ka moa
Mea Kai:
- ka umauma meli - 180 g;
- kāloti -ʻelua mau'āpana;
- ono - 1 wahi;
- zucchini - 1 wahi;
- kahe i ka lua - 100 g;
- ka moa moa - 1 ka aniani.
Hoʻomākaukau
I kahi'āpanaʻuʻuku o kaʻaila i loko o ka'ōmole kalo, ka kāloti a me ka moa, ka zucchini, ka hui, ma hope o 5-10 mau minuke ka paʻi a me ka hulu. E hoʻolālā i nā mea a pau, e hoʻopiha no kahi o 30 mau minuke. E pīhoihoiʻoe, akā i loko o kēiaʻaʻai hoʻoluʻolu he 46 mau calories wale nō aʻaʻole iʻoi aku i ka 2 grams o ke momona no 100 g hua.
Ināʻai ka meaʻai kalo-loloa ke kumu o kāuʻai, a laila e nalowale ka kaumaha, me ka hanaʻole i ka ikaika nui a me ka heleʻole i ka hōʻeha o ka pōloli. E like me kaʻikeʻiaʻana mai kā mākou mau hiʻohiʻona, hiki i ka meaʻai maikaʻi keʻono, maikaʻi a me nāʻano'ē aʻe.