Nohoʻo ia ma kahi pāʻina, makemakeʻo Melanie e hoʻokō iʻelua pahuhopu: e hoʻihoʻi i ka lokomaikaʻi o ke kiʻi a hoʻohui i kahi hiʻi i kona ola ola. No laila, ua ho'ōkiʻo ia i kāna kohoʻana i nā makana o ke kai, no ka mea, uaʻike lōʻihiʻia ka hoʻomāhuahuaʻana i ka moe kolohe.
ʻO ka menu meaʻai maʻamau
I kaʻaina kakahiaka, heleʻo ia i ka meaʻahaʻaina, i kahi mau meaʻala liʻiliʻi me ka waiū uila a me ka huaʻulu.
No kaʻaina awakea, hoʻohanaʻo Melanie i kahi salakeke tomato, aniani a me ka lūlū, i hoʻonaniʻia me ka pepa a me ka lemona. E like me ka shellfish ma ka hau.
ʻO kaʻai me ka huamela, ka hapalua o nāʻualaʻuala, ka iʻa iʻa, ka iʻa hou a me nāʻeonoʻeono.
Nā koho koho hou
Ma hope o ka pauʻana o kaʻeleʻele he 12 kg no kekahi mau mahina, ua hoʻomaka kokeʻo Melanie e ola hou. Akāʻo ka kumu no ka hoʻoponoponoʻana he mea i manaʻoʻoleʻia a hauʻoli nui loa! ʻO Griffith Melanie e lilo hou i makuahine! I ka manawa ua manaʻoʻo ia ua pau kaʻai, a uaʻai houʻo ia e like me ka wā ma mua, i kēia manawa no ka pēpē. Akā, ma hope o ka noʻonoʻo maikaʻi, ua hoʻoholoʻo ia e hoʻomau i kaʻai, akā e hoʻohui nei i kāna huahana hou, e like me ka iʻa, salakeke, huaʻai, huaʻai, moa a me ka uala.
Inā makemakeʻoe i ka iʻa iʻa, ponoʻoe e ho'āʻo i kēiaʻai. Me kona kōkuaʻana, ponoʻoe e lilo 5 kilokika i kēlā me kēia pule ae hoʻoikaika i kou ola kino!
Hoʻoikaika kaʻai Griffith no ka mea keʻaiʻoe i ka iʻa e loaʻa iāʻoe ka hapalua o nā calorie ma mua o ka wā eʻai aiʻoe i kaʻiʻo. E hāʻawi kākou i kahi hōʻailona ināʻoe e hana 150 gr. cod in the grill, a laila e komo ana i loko o 200 mau calories, a ma kaʻiʻo, i kukeʻia i keʻano hoʻokahi -ʻelua wale nō!
ʻO ka lele, nā huawaina a me nā halo ka huahana aʻu i hoʻoholo ai e hoʻohui,ʻoiai lākou e hoʻonui i ka moe kolohe a me kā lākou kōkuaʻana i kāuʻoihana wahine e lilo iʻoi aku ka mālamalama.
E ho'āʻo kāua e hana i kāu papa iho pono'ī i kaʻaina kakahiaka, kaʻaina awakea, kaʻaina awakea a me nā'āpana.
No kaʻaina kakahiaka:
- ʻElua'āpana berena me ka lālā, kahi kīmato hoʻokahi, 50k. ʻo ia i loko o kona wai pono a me ka'ōmato.
- Hoʻokahi mea kīnaʻi me ka bran, 25 gr. nā kīʻalohi liʻiliʻi me ka waiū, ka maiʻa liʻiliʻi a me kahi liʻiliʻi o ka māmala.
- 50 gr. ʻO Sardine i loko o kona wai pono, ka meaʻai, ka'ōmato a me hoʻokahi kīmaha o ka wai lemon.
- 50 gr. nā huapalapala'ūpī i loko o ka moa moa o nā haʻalā, nā hua manu i'ūpīʻia, hoʻokahi'āpana'āpana puaʻa momona liʻiliʻi, ponoʻia e'ōhinuʻia i kahi'ōmole, hoʻokahi pākī a me ka hapa hapalua o ka waiʻalani.
E like ana kēia a pau 300 calories.
No kaʻaina awakea:
- 150gr. nā meaʻai moana, nā mea a pau āu e makemake ai, koe wale nō me nā pūpū a me kahi'āpana maikaʻi o ka saladi, e kāhikoʻia me ka wai lemon.
- Māhele o ka saladi - i kāpiliʻia, kahi e hoʻopihaʻia me ka wai lemon, kahi liʻiliʻi liʻiliʻi a 90 gr. ka tuna a ke kalo.
- Hoʻomaʻalima, he hapa nui o kahi salakeke i hanaʻia mai nā hua'ōmaʻomaʻo, i hoʻolimalimaʻia me ka wai lemon a me nāʻokiʻoki iʻa, i hoʻokuʻuʻia me hoʻokahi punetune o ka'ōniu tōmato.
- ʻO kahi sandwich heʻelua mau'āpana berena me ka barani, hoʻokahi salakeke a meʻelua sardines a hoʻokahi paha, he koʻokoʻo iʻa iʻa. Eia kekahi 50 gr. pate mai ka salmon aiʻole ka pāpa.
Eia kekahi, i kaʻaina awakea hiki iāʻoe keʻai i nā hua hou, e like paha me ka'ōlaʻa, kaʻalani, ka pua, iʻole i ka maiʻa liʻiliʻi paha iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole iʻole i ke kumu.
ʻO kaʻaina awakea he 250 calories.
No kaʻaina awakea:
- Ka'īmei, hiki iāʻoe ke brokoli, 12 gr. ka spaghetti ma ka'ōniu kanikani, 150 gr. ka mea i puhiʻia i ka'āpala a me ka mea'ūlaʻi kaʻi.
- 75 gr. kilika, 50 gr. nā peʻaka peloʻulaʻula, nā iʻa iʻa a me ka'āpana nui o ka salakeke - i kāwiliʻia.
- 250 gr. ka moa me kaʻili 'ole, ka mea' ai i ka'ōmole, ka pīni niho, 50 gr. ʻohiʻia i loko o ka moa moa o nā halo, kahi nui o kahi salakeke o nā lau i hoʻolimalimaʻia me ka wai lemon, nā tōmato, ka pīpī a me kahiʻano liʻiliʻi o kaʻalo koko-kalo.
- 150 gr. ka paila o ka iʻaʻeleʻele a 150 gr paha. mea'āhiʻi momona me ka pua, ka liʻi, kaʻiʻo mushroom, 125 gr. ka'ōlaʻi i loko o ke kāleka, nā'ōmato, kahi nui o ka puaʻaleʻale, ke kalo, a me nā meaʻala likeʻole.
- Broccoli, kahi'āpana lemon, zucchini a me ka puaʻaʻalaʻala, 150 gr. ai kekahi iʻa āu e makemake ai no kou leʻaleʻa, hiki iāʻoe ke loaʻa i ke koraka, ke keokeo aiʻole ke kāpili, ka iwiʻole i loko o ka palaoa a me ka'ūpala i ka pahu, a laila e hoʻonui i kahi lemon pele, 6 gr. ka margarine a me ka wai lemon.
No kaʻaina ahiahi, ua'ōleloʻia hoʻi eʻai i nā hua hou.
He 350 kāloila ka pāʻina.
No kahi'āpī a me ka waiʻona:
Ka pīpīʻalaʻohe me ka sāleta,ʻelua mau'āpana maloʻo a iʻole kahi kāleka liʻiliʻi "Mars", 150 g. nā huawaina a me nā anianiʻelua o ka waina maloʻo aʻelua mau aniani paha o kahi mea pono. Hōʻea kēia mau mea i 100 calories.
Hoʻokahi lā o ka lā me ka maʻalahi maʻalahi he 1200 kilokalo.