Ka meaʻai no kaʻaiʻana i meaʻai

Ua noʻonoʻoʻoe i ka manawa nui i ka lā a mākou e noʻonoʻo ai e pili ana i ka meaʻai o kā mākouʻano maikaʻi, ko mākou mea kōkua i ke ola ikaika a me ke olakino - ko mākou kino? E nānā.

ʻElua mau minuke i kēlā me kēia hola, ināʻaʻole mākou e hiamoe. Aʻo kēia mau manaʻo, e like me keʻano, pili i nā kumuhana: pehea e loaʻa ai ka wikiwiki wikiwiki, - no ka mea he nui nā mea e hana ai a pono e hanaʻia. A inā ua kala ka'ōpiopio'ōpiopio i iaʻanoʻano mālamaʻole, a laila e lilo i keʻano'ōpio, pono e hāʻawi nui aku i ka manawa a hiki i ka manawa o ka meaʻai aiʻole e ola pono a olakino. A laila hoʻomaka mākou e hoʻomaopopo he mea maikaʻi ke hoʻomakaʻana e hahai i kekahi meaʻai.

Ua hopohopo nā mea he nui i ka hua'ōleloʻai, akāʻo kaʻoiaʻiʻo, heʻano o ka nohona ola wale nō, ke hoʻohana mākou i kahi hui o kekahi mau rula o kaʻaiʻana i ka meaʻai, kahi aupuni a me kaʻoihana i ka meaʻai.

Hiki keʻokoʻa nā pahu hopu i mālamaʻia i ka meaʻaiʻai meaʻai. Aʻo nā meaʻai hiki ke'āpanaʻia iʻeluaʻano ākea: maikaʻi a hoʻomanaʻo. E noʻonoʻo kākou e pili ana i nā meaʻai o ka maʻalahi. ʻO ka nui o nā meaʻai e pili ana i ka paʻiʻana i ka momona, he mau meaʻai iki kēia i kēlā me kēia mea, aʻo mākou a pau, ua ho'āʻo e hoʻohana i nā meaʻai. ʻOiai maikaʻi ka hanaʻana i nā meaʻai no kēlā me kēia kanaka i kēlā me kēiaʻano, e kūkākūkā ana me ka meaʻai. Akā, ma keʻano laulā, e pili pono i ka mālamaʻana i kaʻai maʻamau i kekahi o mākou, no ka mea,ʻo ka meaʻai kūpono i ka makahiki o ke kanaka, a ma keʻano o kāna hana maʻamau (ka noʻonoʻo a kaumaha paha), ma ke ala o ke ola a ma nāʻano likeʻole o ke kāne!

He aha ka mea nui eʻike ai i ka wā e make ai?

ʻO ka mea mua,ʻo ka hanaʻana o nā huahana a me ka helu o nā calorie eʻai ai i nāʻano meaʻai likeʻole, i hiki i nā mea a pau e pono ai ke komo i loko o ke kino i kēlā me kēia lā. E hoʻopuka mākou i kekahi mau meaʻaiʻono i lalo loa, a me nā hua'ōlelo hou e pili ana i kēlā mau māmā e pono e hānai i ko mākou kino i kēlā me kēia lā.

ʻO kēia mau mea: nā meaʻai momona, kekahi mau holoholona (kahi maikaʻiʻole kaʻailaʻaila); nā meaʻai, nā paʻakai kohuʻu, fiber (huaʻai a me nā hua); ka punaeka a me ke kinetona (hua hānai fermented, ka lihi pua, ka lihi, nā nuts) a me ka hao (ʻiʻo, pomegranate, sesame).

A mai hoʻopoinaʻoe e inu wai i ka lā, hiki iāʻoe ke kolake, akāʻoi aku ka maikaʻi.

ʻO kēia huahana mākou a pau, hoʻokahiʻaoʻao aʻo kekahi, e hoʻopau ana i kēlā lā i kēia lā, no ka mea "e nīnau ana ke kino" no ka meaʻai e pono ai. ʻO ka mea nui loa,ʻaʻole ia e hanaʻino i nā meaʻai likeʻole: eʻai i nā meaʻai likeʻole a me nā mea liʻiliʻi, e hoʻomalu iāʻoe iho i kaʻaiʻana i nā mea momona, nā mea momona a me nā meaʻono, a he mea nui eʻai i nā manawa a pau, maikaʻi i ka manawa hoʻokahi i kēlā me kēia lā, ʻai i ka meaʻai. I kēlā manawa,ʻaʻole i hoʻouluʻia ke kino a hoʻomākaukauʻia no kaʻai ma mua, e hoʻokuʻu ana i nā kumuwaiwai kūpono, a loaʻa iā ia ka ikaika nui e like me ka mea e pono ai.

Hoʻokahi'ōlelo hoʻokahi: e maʻa i kēlā me kēia meʻa 48 mau lā - e hoʻopakele iāʻoe mai kaʻaiʻana. E ho'āʻo, i hoʻokahi wiki eʻai pono a anaʻia, aʻikeʻoe i ka hopena me kou mau maka pono'ī. A ma ka hopena, kahi meaʻai maikaʻi no ka meaʻaiʻai, eʻoluʻoluʻole i ko mākou kino wale nō! ʻO kaʻaiʻana i nā meaʻai no kaʻaina kakahiaka,ʻo ia hoʻi, he hui pū me nā hua.

Pākī lauʻohi me ka'ōlaʻa.

Nā Hua : 1 tbsp. he puna o nā flakes oat, ka waiū 3 tbsp. ka puna, ka hapalua o ka lemona, ka meli 1 teaspoon, nīpī 1 tbsp. ka puna, 2 mau'ōla.

No ka kukeʻana i kēia kīʻaha, e hoʻonā i ka oatmeal, e hoʻomoʻu iʻekolu punetēpu o ka waiū i kēlā me kēia ahiahi, e hoʻohui i ka wai lemon, ka meli, a me nā'ōmole. E ho'āla i nā mea a pau a lawelawe i ka papa.

ʻO Hercules me nā hua .

Nā Hua : Hercules 2 tbsp. nā puna, 4 tbsp. nā puna o ka wai i hoʻolapalapa, ka meli 1 tbsp. ka puna, nā huaʻala hou i paʻiʻia 200 g, nā huaʻokiʻoki i kāpili 2 tbsp. koko.

E hoʻokuʻu i kaʻai i 4 tbsp. l. i ka wai no 5 mau minuke. l. ka meli a me 200 g o nā hua me nā huaʻiliahi maikaʻi loa.

ʻO Manka me nā'ōlaʻa a me nā kāloti.

Nā mea : manga 2 tbsp. nā puna, 4 tbsp. nā puna o ka wai i hoʻolapalapa, ka meli 1 tbsp. ka puna, 2 tbsp. nā koko o ke kāloka,ʻelua mau'ōpī i'ōpala, walnuts,'āpīpī 2 tbsp. l ..

E hoʻokuʻu i ka mango i ka wai anuanu. E haʻalele iā ia noʻelima mau minuke. A laila, hoʻopau i nā'ōlaʻi i kālaiʻia, i nā kāloti i kālaiʻia, i nā paʻi'āpala a me ka meli. E hoʻomalu a mai hoʻopoina i kaʻai maikaʻi i ka meaʻai.

ʻO kaʻuala me ka'ōlaʻi .

Nā mea : kahi laiki 1 ke aniani, wai 2 mau aniani, 2 tbsp. punetēpō o ka baila, 2 - 3 mau'ōlaʻa, 2 tbsp. nā puna o ka meli, 2 - 3 mau'ōmaʻa, kaʻailaʻeleʻele 1 ka aniani, ka'ōmole, ka lemon peel, nā hua waina no ka hoʻonaniʻana.

No ka kukeʻana i kēia mau mea lawaiʻa i ka laiki, e hoʻokahe i ka wai kai. A laila e kuke i loko o kahi 8 - 10 mau minuke. E uhi ia me kahi poʻi, ae kū i kahi he 15 mau minuke ma kahi mahana. E kāpīpī i nā'ōpū'ōpala i'ōwiliʻia, e hui pū me ka zest a me ka raiki, kahi iʻoluʻolu ikiʻia. E hoʻoulu me ka 1 spoonful o ka meli. Hiki iāʻoe ke hāʻawi i kēlā me kēia'āpana o ka palapala. I kaʻailaʻala me ka'ōmole a hoʻonui i ka lua o ka meli. Ke lawelaweʻoe, e hāʻawi i kēlā me kēia kanaka i kaʻona kirīpi i ka papa.

ʻO Delicious Recipes of casseroles.

Hoʻopiʻi pinepine mai ka papaʻi kulina me nā kāloka .

Nā mea : kāhi cheese 500 g, kāloti 1 kg, 2 tbsp. nā puna o kahi raiki a me nā 0.5ʻaila o ka wai, 3 mau hua, 0.5 mau paona o ka waiū, ka hapalua o ka aniani o kaʻailaʻono, he paʻakai liʻiliʻi.

No ka kukeʻana i kēlāʻano mea kanu, hoʻomaʻemaʻe a holoi i ka raiki, a laila, no nā hola 2 i 3 i ke kai anuanu. Kaʻoʻia nā kāloka aʻokiʻokiʻia i loko o nāʻene. E holoi i ka laʻa, kāloti a me ka laiki, e hui pū me ka paʻakai. E kau i ka pepa baking, a laila e hoʻokomo i loko o ka umu, hoʻonāʻenaʻia a hiki i 180 degrees, eʻoki no 20 mau minuke. Hūpī i nā huaʻupu ma luna o kaʻanuʻu, i hui pūʻia me ka waiū, a hoʻokipa no kekahi mau lā 10 - 15. Ke lawelaweʻoe, hiki iāʻoe ke hoʻohui i kaʻaila kawa a me nā greens.

Casserole mai broccoli .

Nā mea : broccoli 500 g, kohlrabi 400 g, 60 g paʻakai nui, pākīʻulaʻulaʻula, kirīmi'emole 100 ml, greens; no ka'ōmole - palaoa 30 grams, 40 g baila, ka hapalua o ka lita o ka waiū, pepa, ka paʻakai eʻono.

No ka kukeʻana i ka pahu, e hoʻokuʻu mua i ka broccoli ma nā mea ponoʻole, eʻoki i ka kohlrabi i loko o nā'āpana, a laila'āpana. ʻO White Blancc broccoli me ka kohlrabi ma ka wai kahe, ka paʻakai, no 5 mau minuke, a laila nininiʻia i loko o ka colander a holoi koke me ka wai anuanu. Kaomi i ka ipu kuke. E kau i nā huaʻai. Eʻokiʻoki i ka'ōpoki i loko o nā'āpana liʻiliʻi A laila hoʻomākaukau i ka iki: e hele i ka palaoa i loko o kaʻaila. E ninini mālie i ka waiū, e hoʻoulu, a laila e hoʻolapalapa i ka miki, ka pepa a me ka paʻakai. E ninini i ka'ōniu ma luna o nā mea kanu. E kāpīpī iā lākou i ka palaoa kuʻi a me ka pepaʻala. E puhi i ka umu, ua hoʻonāukiʻia i 200 mau hekel, no 20 mau minuke. E lawelawe me nā mea kanu a me ka kirīpiʻona.

ʻO kekahiʻano meaʻai no kaʻai meaʻai:

Kvass'ōpē me ka pears .

He mea maʻalahi loa ia; he kilokika o nā hua maloʻo mai nā'ōleʻa a me ka peʻa, e hoʻoulu i ka waiʻauʻau, e hoʻonui i 100 gʻona, a me 100 g. Laweʻoe iā lākou i kahi pōʻele no hoʻokahi lā. A ua mākaukau kāu kvas. Hiki ke hoʻohana houʻia kēia mau hua maloʻo.