He aha nā meaʻai e pono aiʻoe eʻai e lilo i ka kaumaha?

Mai ka mea āu eʻai ai no kaʻaina awakea, e hilinaʻi ana i kou holomua i ka ho'āʻo e hoʻolei i ka kaumaha kaumaha. E haʻi mākou iāʻoe i ka mea e hana ai iʻole e haʻalele i kāu mau punahele i makemakeʻia, e hoʻomāinoino i kāu kiʻi. He mau lā maʻamauʻoe a i kēlā me kēia pō eʻikeʻoe iāʻoe iho ma kahi papaʻaina? A iʻole he meaʻai wikiwiki, ka mea lawe mai i ka meaʻai home mai ka meaʻaila kuke kokoke a me ka pua i ka haka? A i kēlā me kēia hihia, i kēia pō ahiahi e hanaʻoe i kaʻinoʻinoʻole i kāu kiʻi. He nui nā wahine i loaʻa aku i ka hapalua o ka helu o ka calorie o ka lā no kaʻaina awakea a me ke ahiahi, ka hoʻohana pinepineʻana i ka momona, nā meaʻono a me ka palaoa - kekahi mea e hōʻemi i ko lākou olakino,ʻano a me keʻano. He mea maʻalahi ka mea huna: e ho'āʻo hou e noʻonoʻo i kāu mau meaʻai maʻamau i mea e kūpono iāʻoe. Hāʻawi mākou iāʻoe i nā hoʻomaopopoʻehā. ʻO nā meaʻai āu e pono ai eʻai e lilo i ka kaumaha -ʻo ia ka nīnau!

ʻO kahi o nā huahanaʻino

ʻO ka pilikia. ʻAʻoleʻoe i lawa ka ikaika i ka kukeʻana i kahi mea i ka hopena o ka lā, no laila, kūʻaiʻoe i ka meaʻai no ka laweʻana. Akā naʻe, he kumu kūʻai nō ia. Eia kekahi laʻana, he meaʻai maʻamauʻo Cheeseburger he 700 mau calories a 26 grams o ka momona, aʻaneʻane kokoke e hoʻonui i kahi kāleka Kina i kahi 1,000 calories iāʻoe. Akā naʻe,ʻaʻole kaʻai a pau o kaʻai mai ka meaʻai wikiwiki! E hoʻohuli i kahi pahu pizza a aʻo i keʻano o ka kohoʻana i nā mea maikaʻi loa i ka wā e kipa ai i ka meaʻai wikiwiki.

Nń Pahuhopu no ka poʻe paʻi o nā mea hōʻino

E koho i nā koho no nā lola kaʻina no kaʻaiʻana: nā'āpana liʻiliʻi a me nā kīʻaha i paʻiʻia me ka liʻiliʻi o ka momona. Ma mua o ka shawarma, no ka laʻana,ʻoi aku ka maikaʻi o ka laweʻana i ka moa meaʻai. ʻO ka kohoʻoi aku ka maikaʻi loa,ʻo ia ka moa me nā mea kanu a me ka laiki, a me ka mahu. E mālamaʻoe i 500 calories, a i loko o hoʻokahi hebedoma e ho'ōla iāʻoe mai ka 0.5 kg o ke kaumaha, ka mea āu i hoʻoweliweliʻia ai. Mai hōʻalo i nā kālā i ka hahaiʻana i nā'āpana nui:ʻoi aku kaʻaiʻana o nā kīhālani i ka uku haʻahaʻa mai kahi manaʻoʻike waiwai, akā, e uku nō kou kino no ia mea. Ma kahi mahele nui o nā kīhāni parani eʻikeʻoe i 510 calories a me 26 grams o ka momona,ʻoiai heʻoihana liʻiliʻi i loko o 210 calories a me 10 grams o ka momona. ʻOi aku ka maikaʻi e kauoha i kaʻailaʻuala me ka "Salsa" i ka paʻakai: kahi 100 calories wale nō, he 3 grams o ke fiber,ʻaʻohe momona. E ho'āʻo e hoʻolālā i kāu meaʻai "wikiwiki". Ma kahi o ke kāpiliʻana ma hope o kaʻainaʻana e lawe ai i ka haleʻaina, hoʻomahaʻia e ke kāpena kūʻai a kūʻai i kahi iʻa iʻa, hiki ke kuke i ka umu wela umauma ma loko o nā minuke. I ka manawa like, e hopu i kekahi mau mea waiwai: nā kīʻahi hou, ka saladi mai kahi pāpale saladi, nā pī baʻa.

ʻO ka pizza huaʻai wikiwiki loa ma ka honua

No ka mālama i ka manawa, e hoʻohana i ka meaʻai o ka pā, i hoʻomākaukauʻia a lawelaweʻia i loko o ke kīʻaha hoʻokahi. ʻO ka waiwai kūpono: ma ka pizza huaʻai he mau calo ka nui loa, no laila, palekana keʻaiʻana i nā hua pua a me nā hua hou.

Wā hoʻomākaukau: 2 mau minuke

Ka wāʻai: 3-4 mau minuke

• 4 mau'ōmaʻa;

• margarine;

• 2 tsp pesto sauce;

• ka paʻakai paʻakai;

• ka pepaʻeleʻele honua eʻono ai;

• 1 mau aniani kilokilo 'aila (broccoli, haohao, meaʻono);

• 1 tbsp. he kapi o ka palaoa i kāhiʻia "Parmesan"

E hoʻopiha i ka pola pāpaʻu me ka margarine. E ninini i nā'ōmole i loko o laila, e hoʻomohu i ka paʻakai a me ka pepa eʻono ai. Whisk me kahi'ōiwi a loaʻa kahi hanana like. E hoʻomoʻi i nā huaʻona a me ka kuke i ka microwave no ka minuke 1 ke ana wela. Wehe i ka pāpale, hoʻopili koke ia a waiho i loko o ka umu no hoʻokahi minute. E nānā no ka loaʻa. Ināʻike nā hua'ōpiopio i ka lepo, hoʻopihaʻia ka pāʻani me ka polyethylene a kuke i ka minuke'ē aʻe. E kāpīpī i kahi cheese parmesan a lawelawe i ka papaʻaina.

Nā kūlana waiwai nui (pizza piha):

• 33% momona (5.5 g, 1.6 g mau momona piha)

• 17% ka'akiʻa (6.2 g)

• Ke kinona 50% (18.2 g)

• 1.8 g o ka fiber

• 120 mg o ka calcium

• 1 mau hao

• 337 mg o ka sodium.

Nń Pahuhopu no nā mea kanu mea kanu

No kaʻikeʻole i ka hewa aʻaʻole hoʻi eʻahaʻaina i ke ahiahi, e puʻunaue i ka pōpō a me kaʻaina awakea i nā wahi a hoʻomaha iā lākou i kēlā me kēia 3-4 hola i ke ao, e mālama ana i ka helu helu o nā calorie i pau i ka lā. ʻAʻole hiki iāʻoe ke haʻalele i ka manaʻo o ka pōloli, akā, hiki iāʻoe ke hana iʻole ikaika, e pale ai iāʻoe iho mai kaʻaiʻana. Hāʻawi i ka sālaina maikaʻi lehua. E hoʻonui i ka meaʻai i nā meaʻai o ka palaʻa momona, a laila, e loli ka pōloli no ka manawa lōʻihi. E ho'āʻo e hoʻohui me nā mea kanu 100 g o kaʻepa kanana no nā salama, ka hapalua o nā kīʻaha pīni,ʻo nā hua manu'ōpiopio a 30 g almonds. Eʻai i nā meaʻaiʻoi aku i ka meaʻai. Hiki paha iāʻoe ke piha i ka piha aʻaʻole loaʻa nā calorie'ē aʻe. E ho'āʻo waleʻoe e pāʻina i kāu pāʻani, e'ōhū ai i nā huaʻala.

ʻEla Salamā Mei

ʻO kēia sāladona, kahi i kūpono loa i kaʻai nui, hiki i ka manawa lōʻihi e hoʻopiha i ka manaʻo pōloli e pili ana i ka protein a me ka fiber i loko o nā kāloka a me ka piʻi.

Hoʻomākaukau manawa: 10 mau minuke

Wā hoʻomākaukau: 12-20 mau minuke

• 1/4 kīʻaha wai wai lemoni hou;

• 1/4 kapu i ka waiʻalani liʻiliʻi hou;

• 2 tbsp. ka pīni i ka milo i ka iʻa;

• 1 tbsp. he kīʻaha waina vīkaʻi;

• 1 tbsp. he spoonful o ke kōʻulaʻula;

• 1 tbsp. i ka puna (aiʻole eʻono) i ka pepaʻulaʻula'ulaʻena;

• 5 mau kiko. mea pāʻani liʻiliʻi.

• 8 mau aniani me ka'ōpī Pekingʻokiʻoki loa;

• 2 mauʻono o kāloti kuʻi;

• 1 kīʻaha o ka mīniʻokiʻoki;

• 1ʻona o ka cilantro'āpana;

• 220 g o ke kau pipi;

• ka paʻakai a me ka lepo pepaʻeleʻele eʻono ai

E ho oho i ka umu i kahi ana wela. I loko o ke kīʻaha, hoʻonani i ka lemon a me ka waiʻalani, ka mīni me ka iʻa, ka wīniki raiki, ka meʻa a me ka pepa wela. E hoʻohui i nā pāhili a hoʻokaʻawaleʻia. I loko o kahi kīla nui, hoʻopihaʻia nā kāloti, ka kāpena, ka mint a me ka cilantro. E hoʻokaʻawale. ʻO ka paʻakai a pāpala i kaʻiʻo a kauʻia ma kahi pāpale bakena. Kuhi, e huli ana i kekahi manawa, i ke kēkelē e pono aiʻo kaʻohiʻana (6-7 mau minuke ma kēlāʻaoʻao kēiaʻaoʻao - me ke koko, 8 mau minuke -ʻohi palaoa, 9-10 - kaʻono kūpono). E kau i kaʻiʻo ma luna o ka papaʻaina aʻoluʻolu ia no ka hola 10. E hoʻopau pono i ka'āpana a hoʻokomo i ka salala kāpī. E hoʻolālā i ka hua salaʻi me ka paʻina a hui maikaʻi. E kauʻia ma luna o nā papaʻelua a lawelawe i ka papaʻaina.

Nā Nutrition Facts Nā Hana Hana:

• 23% momona (10 grams, 4 g momona momona)

• 44% mau'ōpalu (43 g)

• 33% protein (32 g)

• 13 g fiber

• 259 mg o ka calcium

• 6 mau hao

• 1 576 mg o ka sodium.

ʻO ka mea kanu

ʻO ka pilikia. Loaʻa i kahi kīʻaha kalo kaʻai, me ka lawe kīʻaha a me kaʻaiʻana me ka salakeke hua'ōlelo, manaʻoʻoe he mea maʻalahi nā mea a pau me kāu meaʻai. Akā, uaʻikeʻia ka lawaʻole o nā meaʻai e hoʻopau ai i ka lā a pau, a ma ke ahiahi eʻaneʻaneʻoe e make i ka pōloli. Mai hoʻokau iāʻoe iho i kēiaʻano, ināʻaʻoleʻoe e hoʻopau i kaʻaiʻana i ka meaʻai no kaʻaina awakea, a laila e haʻi akuʻoe iāʻoe iho i ka pauʻole o kāu mau hana.

Makemake eʻai

ʻO ka pilikia. Ma hope o kaʻahaʻaina maikaʻi mai kou wahi e nānā ai, hoʻomakaʻoe e komo i nāʻano'āhā. Hoʻomaka ia me nā kukiʻelua hewaʻole, a ma ka hopena ua hoʻoneleʻoe i ka pahu piha, i ka loaʻaʻana o 1440 calories. ʻO ke kumu o kēiaʻaiʻana o kaʻai e hiki ke lilo i mea maoli maoli o ka pōloli a me kou kūlana manaʻo. Ināʻoe e hopohopo i kekahi mea, a laila me ka kōkuaʻana o kaʻai e hoʻoponopono i kēia pilikiaʻaʻoleʻoe e hana. Pono pahaʻoe e noʻonoʻo e pili ana i kahi hopena maikaʻi i ka pilikia. Ināʻoe eʻai, no ka mea ua pōloli loaʻoe, a laila e hoʻomanaʻo houʻoe i kāuʻaiʻana i nā meaʻaiʻai nui-calorie nui, a hoʻoponopono iāʻoe iho i ka paleʻana i nā pōʻai ahiahi.

ʻO ka hoʻoholo no ka mea makemake eʻai

Eʻike i ke kumu o kāu mau pōʻai mau. E malama i ka papa hana no nā hebedoma 2 e maopopo ai i ke kumu o kou makemake no ke ake a me nā mea'ē aʻe. E hoʻopaʻa i ka manawa o kaʻai, ka nui o kaʻai a me kouʻike i ka wā eʻai ai. E hoʻokomo i nā momona momona ma ka papaʻaina awakea. Inā heleʻole ka pōloli i loko o 20 mau minuke ma hope o kāuʻaiʻana, ināʻaʻoleʻoe i lawa i ka momona aiʻole ka protein, kahi e hoʻonui ai i ka waiwai o ka meaʻai. Mai makaʻuʻoe i ka hua'ōlelo "momona". Hiki iāʻoe ke hoʻonui i ko lākou nui ma ka hoʻoukuʻana waleʻana i kahi teaspoon o ka huiʻana o kaʻailaʻaila me ka wai lemon (he 40 mau kalo) wale nō i kaʻohiʻai a me nā mea kanu. Ma hope o kaʻaina awakea, hoʻomākaukau no ka lā aʻe. E holoi i ka'ōnihi,ʻoki i nā'ālika, pelo i nā kāloka. No kēiaʻoihana, inā eʻaiʻoe i kahi mea, a laila, he mea pono loa ia. Eia hou, e hoʻoponoponoʻoe i ka hoʻomākaukauʻana i kahiʻaina awakea i ka lā aʻe. E loaʻa i kahi pōʻino ma ka papahele. E lawe i 200 calorie mai kāu hana o ka lā no nā pōpilikia ma hope o kaʻaina ahiahi. Eʻai nui i ka pō? I kēia hihia, e hoʻonui i kahi mea nui, akā,ʻaʻole nui loa i nā calories. Hiki iā ia ke māmā i ka popcorn a iʻole i nā hua'alalaina. E māhele i kaʻaina awakea i loko oʻelua mau'āpana: eʻai i hoʻokahi, aʻo ka lua - mau hola ma hope.

Pāpīʻia ka moa

ʻO kēia pōʻaiʻono, hoʻomaikaʻi i kona mauʻano maʻalahi, e hoʻopiha maikaʻi i nā mīkini, e hāʻawi iāʻoe i ka protein, ka calcium a me ka fiber. E hoʻololi i ka meaʻai e like me kāu mau makemake, me ka hoʻonuiʻana i nā mea likeʻole a me nā meaʻala.

Ka wā hoʻomākaukau: 5 mau minuke

Wā hoʻomākaukau: 35-40 mau minuke

• 1 kahe o nā moa liʻiliʻi (400-500 g);

• Huiʻaila;

• i ka paʻakai nui;

• 1/8 tsp kelepona lepo (aʻoi aku - eʻono);

• 1/8 tsp cayenne

• ka pepa (aʻoi aku paha - eʻono);

• 1/4 tsp o ka kānana maloʻo (aiʻole eʻono)

E puhi i ka umu a 230 ° C. E hoʻokomo i nā moa i loko o ka pā kuke. E puhiʻia no 35-40 mau minuke, e haʻalulu i kekahi manawa, a hiki i ka'ōlena gula. E hoʻokomo i loko o kekahi pola nui, e hoʻonuanu māmāʻia me kaʻailaʻaila. E hoʻokuʻi i ka paʻakai, ka pepa, ke kāleka a me ka oregano. E hoʻolālā e hoʻomāhelehele i nā meaʻala.

ʻO ke kumu waiwai kūpono ma ka lawelawe (100 g):

• 8% momona (1.3 g, 0.1 g momona momona)

• ke kinetena 17% (5.7 g)

• 5.1 grams o ke fiber

• 393.4 mg o ka calcium

• 16 mau hao hao

• 339 mg o ka sodium.

Queen o nāʻaoʻao

ʻO ka pilikia. No kāu hana, ua komoʻoe i loko o ka pākī o ka noho kaiaulu, e hele ana i ka hui nui a me nā hoʻokipa. ʻAʻoleʻoe i hoʻohana i ka umu no ka manawa lōʻihi, no laila hiki iāʻoe ke hūnā pale i kahi kāleka kāmaʻa. Eia kekahi,ʻaʻoleʻoe e nānā pono i kāu mea eʻai ai i ka wā e hiki mai ana. ʻO kāuʻae? "He hana nui loa kēia!" Akā,ʻaʻole kēia he hanana kūikawā,ʻo ia ka hana maʻamau o kou ola.

Nń Pahuhopu no ka Queen of Parties

E hele mai. E lawe i kahi lāʻai awakea waiwaiʻai no ka hana, aʻai iā ia no hoʻokahi hola ma mua o kou heleʻana i kahi papaʻaina. E hoʻonoho i ka palena. ʻO ka hoʻomakaʻana o ka hoʻolālāʻana i ka mea eʻai aiʻoe i kahi hui nui,ʻo kāu kī ia i ka holomua. Inā mālamaʻia kaʻaina awakea i kahi haleʻaina maikaʻi, e mālama i nā calories. ʻO kahi papaʻainaʻaina maʻamau? E ho'āʻo i ka mālamaʻana i ka lakio 3: 1 (ʻekolu mau'āpana calorie pono'ī he pono e loaʻa kahi'āpana kelelo nui-calorie). A ma kahi o ka heleʻana mai i kēlā manawa i kēia manawa i ka papaʻaina, e kau i kahi pāpale i kāu mea e manaʻo ai eʻai, a ma kēia hopena me kaʻai. E hōʻemi i ka hoʻohanaʻana i ka waiʻona. ʻO kou palena he hoʻokahi aʻelua paha cocktails,ʻaʻole. Me ka waiʻonaʻona, hiki i nā calories ponoʻole i loko o ke kino, iʻole e hoʻopilikia i ka hopena o ka pōloli. Akā,ʻo kaʻona wale nō ka mea eʻona. No ka loaʻaʻana o kekahi mea e pili ana me nā malihini o kaʻaha, e noi aku i ka papahele e hoʻomākaukau iāʻoe i ka meaʻai me ka waiʻona, ka waipiro a me ka'āpana lemon.

Noodles me ka moa

He mea maʻalahi kēia pāʻani e hoʻomākaukau, a, i kaʻaiʻana i mua o kahi pāʻina, e hoʻopakele iāʻoe iho mai kaʻaiʻana.

Wā hoʻomākaukau: 15 mau minuke

Ka wā kanu: 15 mau minuke

• 200 g noodle;

• 5 tbsp. nā puna o keʻano soy sauce;

• 2 tbsp. nā puna o ka lāʻau wīka;

• 1 tbsp. kahi puna o kaʻaila sesame;

• 2 teashi o ka meli;

• 2 teashi o ka mīmoa;

• 1 tbsp. he puna o ka pīpī pīnī pipi.

• 350 g ka umauma moa me kaʻili a me nā iwi;

• 5 mau kiko. mea pāʻani liʻiliʻi.

• 1 mau manene'eneʻena

E puhi i nā noodles. I loko o kahi pola nui, e hui i nā meaʻono i lalo ma lalo e hana ai i ka iki. E hoʻokaʻawale. E'ōwili i ka brisket i loko o kahi'elepiʻu no ka umu umauma mīkiniʻai a eʻaila no 3 mau minuke. E hoʻomaha, eʻoki a hoʻokomo i loko o ke pola. E hoʻoulu i nā'ōpiopio i ka nāwaliwali, ka mango a me nā papalina, e hui maikaʻi. E mālama i loko o ka pahu fīʻai i ka pahu frile a hoʻohanaʻia.

Nāʻike pilikino:

• 17% momona (8.5 g, 1.6 g mau momona piha)

• 57% mau'ōpona (63.5 g)

• 26% protein (28.9 g)

• 1.9 kemu o ka fiber

• 55 mau mau konaika

• 3 mau wī hao

• 1314 mg o ka sodium.