No ka hoʻokuʻu kokeʻana i nā paona hou a mālama i ke kaumaha ma hope o kaʻai paʻina, ponoʻoe e helu pono a hana i nā meaʻai i kēlā me kēia lā. Hoʻomaopopo nā mea hoʻomanaʻo no nā loloa kalo-calorie, no ka loli kaumaha, a no ka mālamaʻana i nā hopena ua loaʻa. Ke kohoʻana i nā kīʻaha, pono e noʻonoʻo i ka hāʻuleʻana o ka calories ma ka hapa mua o ka lā,ʻo ia hoʻi, no kaʻaina kakahiaka a me kaʻaina awakea, a me ka 20-30% o ka papaʻaina awakea.
ʻO kaʻai kai haʻahaʻaʻo kaʻaneʻane 1500-1800 calories i kēlā lā i kēia lā. ʻO nā mea ala-calorie no ka make kaumaha i loko o nā mea hoʻomohana e pono ke loaʻa nā huahana:
- lean - nā līpī, ka puaa, ka moa, ka puaʻa, ka pipi;
- ʻano iʻa momona liʻiliʻi - pike perch, cod, pollock, blue whiting, pike, pua, ke kai, a me ka muliwai;
- nā mea kanu a me nā hua - nāʻano a pau, nā leila, ka maiʻa a me nā hua waina;
- nā'ōpuʻu palaoa a me nā pī.
- ka liʻiliʻi momona a me ka puaʻa;
- ka moa a me nā huaʻoala;
- nā kālepa haʻahaʻa haʻahaʻa-haʻahaʻa haʻahaʻa-haʻahaʻa.
ʻO ka'ōkō momona liʻiliʻi e hiki ke mālamaʻia nā protein a me nā kaʻapona ākea,ʻo ka poʻe no ka meaʻai maoli eʻike i ka'ōlaʻi popo. Nā hiʻohiʻona o ka meaʻai kakahiaka:
- 'Ohiʻi me nā hua aiʻole nā hua maloʻo;
- ʻO nā kapi me nā meaʻokoʻa likeʻole;
- Oat, raiki, buckwheat, ka palaoa a me ka millet porridge me ka waiū, huaʻai a mea ulu paha;
- Māʻalo i nā hua.
No kaʻaina awakea, i ka mālamaʻana i kaʻai kai hoʻoluhi haʻahaʻa, pono ia e kuke i ka mea kanu a me ka meaʻai, ka iʻa a me ka iʻa. ʻAle maikaʻi loa nā soupē a me nā soupese puree.
Pākeʻi kalo-calorie no ka pohō kaumaha
ʻO ka pailaʻala o kaʻaila me nā kolo
Mea Kai:
- paukena - 1 kg;
- kāloti a me nā'alem - 1 pc.;
- ke kālaka - 2-3 cloves;
- ka mano 10% - 100 ml;
- 'akena - 300 g;
- aila olila - 2-3 tbsp. koko;
- ka paʻakai a me nā meaʻala eʻono ai.
Hoʻomākaukau
Kāpone a kahiʻakai i kaʻaila a make i kaʻailaʻaila a hiki i ke gula'ōmaʻomaʻo. E hoʻopau i ka pauku,ʻokiʻoki i loko o nā cubes 2x2 cm, e hoʻokomo i loko o ka pā a hoʻomoʻia i 1 lita o ka wai. E kau i ka pan ma kahi mahana wela a hoʻoulu i kaʻeka me nā kāloka a me nā meaʻala. Ma hope o kaʻaila, e hoʻemi i ka wela i ka liʻiliʻi a eʻaila a hiki i ka'aluʻuʻana o ka lauka. A laila e hoʻohui i kaʻaila a hui pū i nā mea a pau i loko o ka polima a maʻalahi. E'ānai liʻiliʻi i ke kālala a hoʻomaʻemaʻe pono i kaʻailaʻaila, a laila e hoʻomoʻi i nā'ōleʻa'ōpala i kahi mea a me ka kukeʻana i kahi ahi. E hoʻomoʻa i ka'ōpuni i ke kuke a hiki ke lawelaweʻia i kaʻainaʻaina. E like me kēia hoʻomākaukauʻana, hiki iāʻoe ke hoʻomākaukau i nā'ōpala mai nā huaʻai.
Pāpala Puree me ka puaʻaʻala
Mea Kai:
- kapeluʻala - 1 kg;
- ka average zucchini - 1 pc.;
- nā'ōmaʻomaʻi - 3 pcs.;
- ono - 1 pc.;
- aila olila - 50 ml;
- nā kī eʻono - coriander, pā pāla, basil;
- paʻakai - eʻono.
Hoʻomākaukau
ʻO ka squash a me ka puaʻalaʻeleʻele e holoi aʻokiʻoki i loko o nā pahu, hoʻokomoʻia i loko o kahi kōmaʻa, ninini i ke aniani o ka wai, ka paʻakai a me ka kuke a hoʻomahaʻia. ʻOiai e'ōpalaʻia nā huaʻai, e'ānai loa i kaʻaila a me ka paʻi paina i loko o kaʻailaʻaila. A laila, e hoʻolei i ke kāpena me ka momona momona i loko o ka colander, hoʻohuiʻia me ka'ōmato-tōmato e ulana a wiliʻia i loko o ka meaʻaila a hiki i ka maʻemaʻe. Hupa, waihoʻia mai ke zucchini a me ka kāpelu, hiki iāʻoe ke hoʻoloi i ka mea kanu i hoʻopiliʻia. Ke lawelaweʻoe, hiki iāʻoe ke hoʻohui i kahi wai liʻiliʻi o ka wai lemoni a kāpīpī i nā mea kanu.
ʻO kahi koho maikaʻi no kaʻahaʻaina kai ala-calo:
- ka'ōpū mai ka pua moa me ka broccoli;
- ka'ōkū'ūla me nā halaha;
- pale palaka;
- zucchini,'ōwiliʻia me ka pua;
- ka moa kohua me nā mea kanu a me ka raiki;
- ka paila a i ka iʻa i hoʻolapalapaʻia me ka hoʻouluʻana i ka huaʻai a iʻole ka lāhui;
- pepeiao mai ke kula;
- poli ma ka uluna ulu.
ʻO kaʻaina ahiahi me kaʻai kai haʻahaʻa ke kauʻia ma loko o nā kīʻaha mea kanu me kahi hapa liʻiliʻi o ka kohua, ka mahu, ka moa moa, a me ka iʻa pīpī. Piʻona no kaʻaina awakea:
- nā meli hou hua'ōlelo;
- nā huaʻona kalo - ka puaʻaʻulu, zucchini, eggplant;
- nāʻokiʻoki mea kanu;
- nā meaʻai me ka iʻa;
- nā mea kanu mushroom.