ʻO Omelette ma ka'ōlelo Helene me nā'ōmato a me ka palaoa Feta
2 mau'āpana
Hoʻomākaukau: 10 mau minuke
No ka hoʻomākaukauʻana i ka meaʻai: 4-6 mau minuke
Inā hoʻoikaika ka manawa, ma kahi o ka omelette ke kuke i nā hua i kāpiliʻia i ke ala maʻamau, e hui pinepine i nā hua me ka spatula a me kahi puna. ʻO nā puaʻano he kumu maikaʻi loa o ka protein maikaʻi, 4 g i loko o hoʻokahi hua hua keʻokeʻo. ʻO ka hinuʻaila no ka'ō'ōʻana; Nā paena o 6 mau hua nui; 1/2 teaspoon dried oregano; 1/2 kīʻaha i nā'ōmaʻomaʻo hou; 1/2 kapu paprika'ōmaʻomaʻo; 2 tbsp. nā puna o ka palaoa Feta i'ōwiliʻia; ka paʻakai a me ka lepoʻeleʻeleʻeleʻele.
No ka hoʻomākaukauʻana i ka meaʻai.
E kāpīpī me kaʻailaʻaila i kahi pālaʻi nuiʻole i kaʻaila me ka wela ma luna o ka wela wela. ʻO Whites manu ula me ka oregano. E pīpī i ka pailaʻana i loko o ka pīkī me ka kukeʻana no 3-5 mau minuke (a hiki i ka hoʻopauʻana o nā proteins), me ka spatula, e hoʻonui pinepine i ka omeletene a hoʻololi i ka pā palai i ka momona momona i lalo. E kau i ka hapalua o nā'ōmato omelette, ka paprika a me ka palaoaʻo Feta. Me ka spatula, e uhi i nā huaʻai a me ka lihi me ka hapalua o nā omele. ʻO ka manawa me ka paʻakai a me ka pepa eʻono ai, eʻoki i ka omelet iʻelua mau'āpana a lawelawe. ʻO ke kumu waiwai kūpono o hoʻokahi hapa (1/2 omelet): 30% momona (3.6 g, 2 g momona momona), 20% ka'akiʻa (5 g), 50% protein (14 g), 1 g fiber, 97 mau konaiki, 1 mau hao, 347 mg o ka sodium, 109 kcal.
ʻO Quinoa salemina me nā kolo a me ka hinu sama
4 lawelawe
Hoʻomākaukau: 10 mau minuke
No ka hoʻomākaukauʻana i ka meaʻai: 10 mau minuke
ʻO Quinoa ka huaʻai piha wale nō i waiwai nui i nā mea hoʻomalu a ma loko o nā mea amino a pau. 1 kīʻaha o ka manaʻo quinoa; 450 g o nā kolepa i hanaʻia i hanaʻia me ka liʻiliʻi; 1 'āpana melemele aʻulaʻula paha,ʻokiʻia aʻokiʻoki i loko o nā pahu. 3 tbsp. nā puna o ka'āpana coriander; 2'āpana'āpana'ōmaʻomaʻo o ka'ōmaʻomaʻomaʻo; 2 tbsp. nā puna o ka waina wīnī; 1 tbsp. kahi puna o kaʻaila sesame; ka paʻakai a me ka lepoʻeleʻeleʻeleʻele.
No ka hoʻomākaukauʻana i ka meaʻai.
Ma ka'aniani liʻiliʻi e ninini i ka quinoa meʻelua mau aniani o ka wai, e kau i ka ahi a hiki i kahiʻeha. E hoʻokuʻu i ka mahana, e uhi me ka poʻi a me ka kuke no 10 mau minuke, a hiki i ka manawa e komo ai ka wai a pau,ʻaʻole hoʻi e maopopo ke kala. Wehe i ka wela a hui me nā mea i lalo. ʻO ka manawa me ka paʻakai a me ka pepaʻeleʻele eʻono ai. NĀ KULA NĀ KUMU KULA NO NĀ KAHUKA: 21% momona (6 g, 1 g momona momona), 44% ka'akiʻa (31 g), 35% protein (25 g) 4 g kepa, 40 mg calcium, 3 mg iron, 199 mg sodium, 281 kcal.
ʻO ka puaʻa me ka lau, ka laikiʻeleʻele a me ka poʻa'ōmaʻomaʻo
4 lawelawe
Hoʻomākaukau: 10 mau minuke
No ka hoʻomākaukauʻana i ka meaʻai: he 15 mau minuke
ʻO kaʻiʻo moa he kumu maikaʻi loa ia o ka protein laʻa, he momona ka laiki i loko o nā lāʻau fiber a me B, a me kaʻaila kawa e komo ana i ka calcium e hoʻoikaika ai i kaʻiʻo o ka iwi. 2 teaspoons o kaʻailaʻaila; 1/2 kīʻaha o kaʻokiʻoki, diced; 2 kēne o nā kāleka i hoʻopukaʻia; 1h. he puna o kahi'āhiʻiʻokiʻoki loa; 450 g breast breast without bones and peel,ʻokiʻia i loko oʻelua mauʻea 2.5 cm ka nui; 2 teashi o ka pauki lepo; 1/2 tsp ground coffee coriander; 1½ teaspoons o ka paʻakai; 1/4 tsp honua pepaʻeleʻele; 1 ka ipu moa e hoʻomaʻemaʻeʻoleʻia; 2 mau'ōmole o kahi laikiʻala iki; 1 kīʻaha o ka'ōmaʻomaʻo uliuli; 1/2 kīʻahaʻawaʻawa momona momona; 2 tbsp. nā puna o nā'ākoʻomaʻa'ōmaʻomaʻo.
No ka hoʻomākaukauʻana i ka meaʻai.
I loko o kahi pālaʻi nuiʻole, e hoʻomaha i kaʻaila ma luna o ka mahana wela. E kau i nā aniani, ke kāleka a me ka hānai a me ka puhi no 2 mau minuke. E hoʻomoʻa i ka meaʻai a me ka puaʻa no kahi o 3 mau minuke a ke'alaʻula mai nāʻaoʻao a pau. E hoʻoulu i ka curry, coriander, ka paʻakai a me ka pepaʻeleʻele a hui maikaʻi. E hoʻomoʻi i kaʻaila moa a lawe i kahi maʻi. E ho'ēmi i ka wela a eʻaila no 10 mau minuke - a hiki i ka mākaukau o ka moa. I kēia manawa, i loko o ka'ōpiopio liʻiliʻi, e hoʻolapalapa iʻelua kīʻaha wai. E ninini i ka laiki a hoʻolimalima no 8 mau minuke. E hoʻopili i ka peʻa'ōmaʻomaʻo, e uhi a me ka kuke no 2 mau minuke'ē aʻe, a hiki i ka pauʻana o ka wai. Wehe i ka moa mai ke ahi ae hoʻohuiʻia me kaʻaila kirimalu a me nāʻaila. E lawelawe ma ka kauʻana i luna o ka laiki me ka pī. ʻO ke kumu waiwai kūpono ma kēlā me kēia lawelawe (kahi kīʻaha o ka meaʻai,ʻelua hapakolu o ke aniani raihi me ka peʻa): 16% momona (7 g; 1 g mau momona), 48% mau'ōpalu (48 g), 36% protein (36 g), 4 g fiber , 73 mg o ka calcium, 2 mg o ka hao, 502 mg o ka sodium, 399 kcal.
No ke aha i pau ai nā meaʻai kūpono i ka nele?
I ka pōkole,ʻaʻole hiki ke hoʻololi i ke kino, no kaʻaiʻole i ka meaʻaiʻole, ma ka novices,ʻo ka hōʻemi nuiʻana i nā calories pinepine i ka hopena diuretic. ʻO kēia keʻano o ka hoʻohaʻahaʻa muaʻana i nā kilokilo, āu iʻike ai i kaʻele,ʻaʻole ia he hopena o ka liloʻana o ka momona, akāʻo ka wai wale nō i nalowale ke kino. Inā loaʻa iāʻoe i lalo o 1,200 calories i kēlā lā (ʻo ia hoʻi, emi iho ka nui o ka nui o ka nui o nā wāhine e kākoʻo i ka hana o nā pūnaha o ke kino), ponoʻoe e hoʻohana i ka māhele muso ma kahi o ka momona. Ināʻoe eʻai i lalo o ka mea i makemakeʻia no nā calories e mālama pono i ka hana o ka hanuʻana a me nā'ōpū (he like ke helu o nā calories, akā he 900 paha ka lā), e hele ana kou kino i ka pōloli; ʻo ka hopena,ʻaʻoleʻo ia e hoʻokaʻawale me kahi hāmole o kona waihona waiwai ikaika (ʻo ia ka momona). Ma waena o nā pōʻinoʻole o nā meaʻai nuiʻole, nele i ka ikaika, nele i ka hiamoe, kaʻai mau a me ka nui o ka hana. Ma keʻano laulā, ināʻoe e mālama i kahi meaʻai maʻamau, e kāohi ana i ka hoʻohanaʻana i nā calories,ʻaʻole paha he meaʻoluʻolu loa ka nohoʻana o kou naʻau.