Hiki paha iāʻoe ke hopohopo nui i ka leo o kou pūhaka e hopohopo no kou puʻuwai. Eia naʻe, ponoʻoe e nānā i ke olakino o kou puʻuwai, no ka mea, i kēlā me kēia makahiki ke ola nā maʻi o ka maʻi cardiovascular i nā ola o nā wāhine o nā makahiki likeʻole. ʻO ke olakino a me ka mālamaʻana i ka kaumaha maʻamauʻelua mau hana i hele i ka lima, no ka mea,ʻoi ka nui o ka kaumaha e hoʻonui ai i ke koko (aʻo kēia ke kumu nui i ka hoʻomakaʻana o nā maʻi maʻi). ʻO ka hoʻolālā mau, a me ka meaʻai i ka fiber, kaʻaila a me ka momona maikaʻi, me ka palena paʻa o nā momona momona a me nā momona e hoʻonui i ka cholesterol. Ma ka hola hoʻomaha, ua hoʻomākaukau mākou i kahi papa nui no kahi kakahiaka kakahiaka maikaʻi loa, aʻo nā mea o iaʻano e kākoʻo i kou naʻau i kahiʻano maikaʻi loa. E hoʻomanaʻo i nā mea e pono aiʻoe e mālama i ka naʻau, i kou wā'ōpiopio: e kono i kāu mau hoaaloha a mālama i ka meaʻai no kou ola ola!
ʻO ka hua salame o ka pulu apalapa, ka huaʻopa a me ka avocado
4 lawelawe
Hoʻomākaukau: 7 mau minuke
3 tbsp. nā puna o balsamic vinegar; 2 tbsp. nā puna o kaʻalani kalo; 2 tbsp. nā puna o ka meli; paʻakai a me ka lepoʻeleʻeleʻeleʻele eʻono; 6 mau aniani o ka saladi makamae'ōmaʻomaʻo; 2/3 ke kīʻaha rūlaʻulaʻula iʻokiʻia; 100 go paona paʻalinaʻulaʻula; 1/4 o ka'opococopic peeled,ʻokiʻia i nā'āpana lahilahi; 16 mau hulu o ka huaʻopaʻa hina (me kaʻili) a 11L huaʻameʻa paha.
No ka hoʻomākaukauʻana i ka meaʻai.
I loko o kekahi pola nui, pāʻani i ka winika, kaʻalani a me ka meli. Hoʻonāwaʻi i kaʻailaʻaila, a me ka paʻakai. E hoʻonui i ka hua salaʻi a me kaʻaila a hui maikaʻi. E kau kapalamona ma kekahiʻaoʻao o ka pā, a ninini i nā huaʻai ma kekahi. E hohola i kaʻaila a me nā apo avocado ma ka lihi o ke kīʻaha. ʻO ke kumu waiwai kūpono o hoʻokahi'āpana (1/4 o ka letus): 28% momona (5.5 g, 1 g momona momona), 55% kaʻakika (24 g), 17% protein (7.5 g), 4 g kelani 61 mau konai , 1 mau hao, 582 mg o ka sodium, 169 kcal.
Hoʻoulu nuiʻo Multicorn me nā tōmato mīpī, nā hua Licotta a me ka salakeke Rucola
4 lawelawe
Hoʻomākaukau: 10 mau minuke hoʻomākaukau: 5 mau minuke
1 tbsp. he spoonful o kaʻailaʻaila; 1 tbsp. he puna o ke kāleka i kālaiʻia; paʻakai a me ka lepoʻeleʻeleʻeleʻele eʻono; 4 mau'ōmato, "Slivka", iʻokiʻia i 4 mau wahi; 1/2 kīʻaha momona liʻiliʻi "Ricotta"; 1/2 teaspoon ka'ōpala lemon zest; 3/4 mau kīʻaha o ka'atiʻalinaʻiliahiʻiliahi i ka "Ruccola" 4 mau'āpana'āpana'āpana palaoa.
No ka hoʻomākaukauʻana i ka meaʻai.
E hoʻomaopopo i ka'āpala. I loko o ke kīʻaha paila, kaʻailaʻailaʻaila, kāpili i ke kāleka, ka paʻakai a me ka pepa. E hoʻomoʻi i nā'ōmato a maikaʻi ke hui. E hohola i nā'ōmato (ʻokiʻokiʻia) ma ka pepa bakena a me ka baʻa no 5 mau minuke (a hiki i ka wā eʻoluʻolu ai aʻokiʻia). I kēia manawa, i loko o ke kīʻaha hoʻokahi, hoʻohui i ka lī, ka lemon zest, ka paʻakai a me ka pepa. Ka pune i kēia hoʻopiliʻana ma nā kāʻei a me ka hoʻomaikaʻiʻana me ka salakeke. Eʻokiʻoki i ka toast ma ka hapalua a kau i luna o ka hua salakeke i paʻiʻia. NĀ KULA NĀ KAHUKA MAKAHIKA MAKAHIKI: 2% momona (5 g, 1 g momona momona), 20% protein (8 g), 51% manuapulu (20 g), 3 g kelani, 172 mau konaiki, 1.5 ʻo ka hao, 233m sodium, 150 kcal.
Kāleʻaʻia nā'ōpū me ka mākeke syrup me kaʻono a me ka muesli me nā hua a me nā hua maloʻo
4 lawelawe
Hoʻomākaukau: 10 mau minuke
Hoʻomākaukau: 20 mau minuke
4 mauʻalani "Golden" me kahiʻole, eʻokiʻia i 8 mau'āpana i kēlā me kēia; 5 tbsp. nā puna o ka maple syrup; 1/2 tbsp. nā puna o ka waiū i hoʻomaloʻo i ka lepo; 1/2 kīʻaha i ka momona momona liʻiliʻi me ka loaʻaʻole o nā lei; 1/4 tsp i ka lāʻau'alamona; ka'ōpū o nā'āpana lepo; 1/2 kīʻaha momona momona me nā huaʻiku a me nā hua maloʻo; ka'ōpū o ka nutmeg.
No ka hoʻomākaukauʻana i ka meaʻai.
E ho ohumu i ka umu a 200 ° C. E hoʻopili i nā'ōpū, 3 tbsp. 'Apēpē o ka syrup a me ka waipalapala o ka waiū i loko o ka pā a me ka hui maikaʻi. E puhi no kahi 20 mau minuke, e ulu ana i kekahi manawa, a hiki i ka wa e maʻemaʻe ai nā'ōlaʻa a uhiʻia me ka lepo'alapona a me kahi mānoanoa o ka syrup. I kēia manawa, i loko o kekahi kīlaʻi, paʻi i kaʻakika i ka pahu, nā meaʻala a me ke koena o 2 tbsp. nā puna o ka maple syrup. Hoku i nā'ōpū i kōlehuʻia i loko o nā papa liʻiliʻi nui. E kāpīpī me ka muesli, a laila, e līlū i kahi kalo. ʻO ka waiwai kūpono o ka lawelaweʻana (1ʻalani me kaʻalani): 11% momona (3 g, 1 g momona momona), 84% ka lāʻau hamo (5 g), 5% protein (3 g), 5 g fiber, 98 mg kekika, 1 mg ka hao, 53 mg o ka sodium, 222 kcal.
Casserole me ka'ōnihi, ka pua a Feta a me ka walnuts
4 lawelawe
E hoʻomākaukau: 5 mau minuke
Hoʻomākaukau: 23 mau minuke
2 teaspoons o kaʻailaʻaila; Hulu 8 o kaʻaila kalo, i hoʻopiliʻia i kaʻopihi; 2 teaspoons o ke kālaka i kāpiliʻia; 280 g gīpuni'āpana; 3 tbsp. nā puna o ka pāʻani hou; 60 g o ka palaoa i ka palaoa Feta; 1 kaona waiū momona; 2/3 kīʻaha o ka sīni; paʻakai a me ka lepoʻeleʻeleʻeleʻele eʻono; 1 nui nui; 5 mau hoʻomona o nā hua nui; 2 mau'āpana palaoa piha, ua hoʻomaloʻoʻia i loko o ka meaʻokiʻeleʻele aʻokiʻokiʻia i loko o nā pahu. 2 tbsp. nā puna o nā papa liʻiliʻi.
No ka hoʻomākaukauʻana i ka meaʻai.
E ho ohumu i ka umu a 200 ° C. I loko o kahi pākī hikiʻole i ke kola me ke anawaena o 25 knm, e hoʻonā i kaʻaila ma luna o ka mahana wela. E hohola i ka'ōniʻomaʻomaʻa a me ke kāleka i kāpiliʻia a me ka'ōniu a hiki i ka lewa. E hoʻopau i ka pīkeke mai ka wela. E hoʻoulu i ka'ōkihi a me ka pāʻani, a me ka paʻakai Feta. I ka mea holoi, hoʻohui i ka waiū, ka nihi, ka paʻakai a me ka pepa a maʻemaʻe. E hoʻonui i nā hua a me nā hua manu a hui hou. E ninini i kēia huiʻana ma luna o ka'ōina, a laila e hoʻopau i ka berena maloʻo. E kīʻaha no 12 mau minuke me ka uhiʻole. E kāpīpī i ka kapi me nā nīpī a me ka beʻa aʻala. ʻO ke kumu waiwai kūpono ma ka lawelaweʻana (1/4 casserole): 33% momona (10 g, 3 g momona momona), 36% ka'akiʻa (25 g), 31% protein (21 g), 5 g kepa, 314 mg keʻaiki, 4 mg hao , 612 mg o ka sodium, 271 kcal.