Nānā ka poʻe Nutritionists he maʻalahi ka loiloiʻana i nā kaumaha ma nā kau wela ma ka hoʻoilo ma mua o nā mea'ē aʻe, no laila e lawe i nā hua'ōlelo "autumn" o nā meaʻai.
5 mau lālā maikaʻi loa
1. Ka mana
ʻO nā mea a pau i loko o ke ola, he mauʻano nāwaliwali paha, e like paha me nā wāhine he nui e ho'āʻo nei eʻalo i ka kaumaha,ʻaʻole hiki iā lākou ke hōʻole iā lākou iho i nā pōhā pinepine,ʻo ia no ka mea e ulu ana ka meaʻai.
ʻO ka kakahiaka kakahiaka
He kinona o ka yogurt he momona momona, 50 grams o kahi paʻakai paʻakiki, kahi'āpana nui o ke kiʻi. Ināʻaʻoleʻoe e aloha i nā huahua waiū, hiki iāʻoe ke hoʻololi i kaʻakika me ka wai'aleko. No ka hanaʻana i kēia, i loko o ke aniani o ka wai mahana, e hoʻohāmole i 1.5 mau punetēpona o ka waikawa acetic, hoʻonāukiuki i ka puhiʻana o nā momona.
ʻO kaʻaina awakea
Mālalā maikaʻi, i kukeʻia, no ka laʻana, mai nā kāloti, nā'ōpiʻa, nā beets, ka kāpena. 2 pākeke liʻiliʻi o ka meaʻono me ka bala,ʻelua pai kīmato, 70 maumu o nāʻiʻo lehu i puhiʻia, plums nui.
Eʻai
120 grams o ka bipi momona liʻiliʻi, 50 grams o nā hahami,'ōmato, 70 maumu o ka pālaʻiʻuala maʻemaʻe a me hoʻokahi'ōmole'ōmaʻomaʻo.
Hale waiʻona
No kaʻaina awakea, hiki iāʻoe ke inu i ke aniani o ka waina maloʻo maloʻo, ma loko o ka laweʻana o nā'ōpū i loko o ke koko a ho'ēmi i ka digestion o nā pāʻani, kahi e ho'ēmi ai i ka manaʻo.
Pāhili
I ke ao, hiki iāʻoe keʻai i nā'āpō'ā lama inā nui ka manaʻo o ka pōloli. Hiki iāʻoe ke koho i waena o nā koho e hiki mai nei:ʻo kahi pōkole liʻiliʻi me ka'opiʻole,ʻo ka maiʻa,ʻo kaʻona me ka pua.
2. ka meaʻai
He koʻikoʻi kēiaʻai, a no kaʻano o nā meaʻai momona, hiki keʻikeʻiaʻaʻoleʻoi aku ma mua o 4 mau lā.
ʻO ka mea nui i ka lā,ʻo ia: ma ka blendereizmichit 1 kāroti, kahi'ē kekahi mea wai mai ka lemon-medium, a me ka mea momona o ka meli o Mei. No nā lāʻekolu e pani ai kēia kīʻaha iāʻoe i ka kakahiaka kakahiaka, ka lā awakea a me kaʻaina awakea.
Ma ka lāʻahā o kaʻai, e'āponoʻia kahi'āpana berena a 100 grams o kaʻaila kulo i ka papa nui. I ka lima o ka lā, hele i kāuʻai mau.
I ka wā o kaʻai, makemakeʻia e inu i nā wai iʻa a me ka wai.
3.ʻO kaʻIseraʻela
ʻO ke kumumanaʻo o kēiaʻaiʻana,ʻaʻole e wehewehe ka meaʻai i nā huahana, ma kahi i lawa ka lawaʻana inā pono e hoʻonohonoho pono i kāuʻai i kēlā me kēia lā a hoʻohui maikaʻi i nā huahana. Hiki ke hoʻohanaʻia wale nā wai holoi a hoʻomaʻemaʻeʻia paha. Ma mua o ka hoʻomakaʻana i kaʻaina kakahiaka, ponoʻoe e inu i ka teaspoon o kaʻailaʻaila. Ma hope o kēia hoʻoponopono, ponoʻoe e inu i ke aniani o ka yogurt a kefir.
Kakahiaka 1.
He hapaʻuʻuku o ka oatmeal aʻo ka buckwheat, he saladi'ōmaʻomaʻo o nā lau kanu punahele punahele, kahi lima o ka kānana kohua a me ka peʻa. Ma hope o kekahi lā hiki iāʻoe ke hoʻonui i ka moa 1 moa i ka'ōkōpō. Ma hope o kaʻaina kakahiaka, e inu i ka imu o ke kāmaʻa.
Breakfast 2.
250 grams o kāu hua punahele,ʻo ka mea nui loaʻaʻole lākou he meaʻono.
ʻO kaʻaina awakea
No kaʻaina awakea, e hana i ka hua lapalapa maʻamau, e like me keʻano, vinaigrette. ʻO ka'āpana kāpena a me ka'ōpala. ʻOʻelua'āpana o kaʻeleʻeleʻeleʻele. Hoʻohanaʻia kahi meaʻai e like me ka'ūla i kāʻaʻia.
Paʻa ahiahi
2500-300 grams o ka hua i kuʻiʻoleʻia.
Eʻai
ʻO ke aniani o ka waiko momona momona a me kefir, kahi hui o nā hua fiku, nā lā, nā momona, nā'āpana a me nā walnuts i hui pūʻia i loko o ka mea holoi - hoʻonanea kēia hui i ka hana o ka'ōpū. Hiki iāʻoe ke inu ia me ka tile i hōʻikeʻoleʻia.
4. Nā makana
ʻAʻole hiki i kēiaʻai ke kōkua i ka liloʻana o ka kaumaha, akā,ʻo kaʻoihana olakino.
ʻO ka kakahiaka kakahiaka
"SalameʻAmelika" o 200 grams o ka'ōlū, 200 grams o ke kāloka a me 40 grams o nā mea kanu i loko o ka mea hoʻonomoku holoʻokoʻa, kahi paʻakai paʻakai a me ka paʻakai, e nininiʻia me kaʻaila meʻa a me ka hui.
E inu pono i ka meaʻawaʻawa: kāpīʻia nā kāloti ma kaʻeke a piha i kahi aniani o ke wai anuanu a hoʻomauʻia e kū no 3 mau hola. Ma hope o kēlā, e hoʻopili i ka waiʻalani a'alanile paha a me ke kō.
ʻO kaʻaina awakea
Kū mākou i ka kuke mai ka paukena. Uaʻokiʻoki mākou i ka pōpō i loko o nā apo'āpana a kāwiliʻia i luna o kaʻaila meaʻaila, e hoʻonui i kahi kīʻaha o ka wai, ka paʻakai e pāʻina ai a me ka'āpana pauka. Hoʻopau mākou i kahi kokoke i ka mākaukau a hoʻopihaʻia me ka palaoa, pono ia e hoʻopili muaʻia i kaʻaila. Hoʻouna mākou i ka pan a eʻaila aʻonaʻole.
ʻOhi me nā pepa. Māiʻa mākou i ka iʻa,'āwiliʻia me ka paʻakai. I kahi'āpana liʻiliʻi e ninini i kaʻailaʻaila, e hoʻokomo i nā kāloti,ʻokiʻia i loko o nā apo'āpana, ka paʻakai a hohola i ka iʻa. Hoʻoiho nā mea a pau i ka liʻiliʻi momona maikaʻiʻole a kauʻia no 20 mau minuke i ka umu. Ma hope o ka pauʻana o ka manawa ma luna o ka iʻa, e hoʻopau i nāʻokiʻoki i loko o nā apo'āpana a hoʻohui hou i kaʻailaʻona. Hoʻouna mākou i ke kīʻaha no 10 mau minuke i ka umu. Hoʻomoʻiʻia ke kīpala i ka'ōmaʻomaʻo.
Paʻa ahiahi
Inu. I ka waiū o ka waiū, e hoʻohui i ka kaha kaha o ka wai pīpī a me ka nui o ka wai lemonona.
Hoʻomakaukau mākou i ka mousse mai nā'ōlaʻa: i loko o 2 mau aniani wai anuanu, me ka tsedroilimon, mākou e hoʻomoʻa i 400 grams o nā'ōleʻa, a laila e'ōniʻi i nā mea a pau i loko o ka mea holoi, me ka hāʻawiʻana i 60 grams o ka manga, 80 momona o ka meli o ka wai a lawe i kahi maʻi. Ma hope o kaʻaila, hoʻopiliʻia ka pāpaʻi i loko o ka poli a hiki i ka'ōpīpīʻehu keʻokeʻo. E mālama i ka liʻiliʻi.
Eʻai
Pumpkin porridge. E ninini i kaʻailaʻuʻuku liʻiliʻi i loko o ka ipuhao a ninini i ka hapalua hapalī laiki i loko. Pono pono e hoʻonaniʻia a'ōwili i ka pā. Ma laila, hoʻokomo mākou i ka'ōmole i ka'ulakin i loko o nā'ōpili liʻiliʻi, 3 punetēpu o kaʻaila, kahi'ōmole o ka wai a me kahi paʻakai liʻiliʻi a me ka paʻakai. E hana i ka kashumozhno me ka compote.
5.ʻAiʻo Catherine Zeta-Jones
ʻO kahi wahine wahine kaulana i nā manawa a pau i ka nānā nui a mālama i kānaʻano mahalo i ka meaʻai.
ʻO ka kakahiaka kakahiaka
ʻO Lowfat curd, hua salamālā, he aniani o ka yogurt maʻamau, he moa moa,ʻo kahi i hoʻolapalapaʻia,ʻelua mau'ōwili o ka hausaʻi'ūpī a me 70 grams o ka kānana kuʻi. Hiki nō hoʻi i kaʻaina kakahiaka hiki iāʻoe ke inu i ka papa me ke kōʻole.
ʻO kaʻaina a me kaʻaina ahiahi
ʻO kā lākou mea wale nō. Hiki iāʻoe ke kuke i kekahi meaʻai, hiki ke hoʻohana i kekahi o nā koho i kohoʻia.
Māmā mai ka'ōpū mai ka aubergine. Hoʻopuluʻia nā'ōpoki,ʻokiʻokiʻia i loko o nā cubes, ka paʻakai a waihoʻia no 20 mau minuke. Hoʻokomo mākou i ke kōla i ka wai e paila ai, a laila mākou e wehe i kaʻili aʻokiʻoki i mau pahu. Hoʻomaʻemaʻeʻia ka pāpū aʻokiʻokiʻia i loko o nā'āpana liʻiliʻi a mīniʻia i kaʻaila i loko o ka pā'ūni a hiki i ke gula, hoʻololiʻia i loko o ka pā a ma laila e kanu ai i nā tōmato a me ke kolo. I kēia huiʻana, e hoʻomoʻi i ka aubergine holoi, e ninini i ka wai a me ka kuke no 20 mau minuke. Kāpiliʻia ka 'ālika me kaʻaila. Hoʻopau mākou i nā mea a pau i hoʻokahi pan a pāle i kahi kīʻaha polio.
Eia i kēia mau lāʻaiʻaila 5 e kōkua iāʻoe e hoʻokaʻawale i nā mea kūlanaʻole.