ʻO kā Caloric ka meaʻai o kaʻaiʻana he manawa nui ia ma ke kaʻina hana o ka liloʻana o ke kaumaha, mālama i keʻano a me ka hōʻiliʻili nui. I kekahi manawa he paʻakikī ka hoʻoholoʻana: eʻai i ka pola o ka borsch aiʻole kekahi'āpana porridge me kaʻiʻo. He aha ka mea e pono ai, e hāʻawi ai i ka ikaika a me ka emiʻole o ka waihoʻana i loko o ka papa momona? Ma hope o ke kūkākūkāʻana me nā mea'inuke a me nā mea pāʻani, ua hōʻuluʻulu mākou i ka papa inoa maikaʻi loa o nā meaʻai kai haʻahaʻa a me nā meaʻai no kēlā me kēia pāʻina. Hoʻohui i kā mākou mau manaʻo, aʻaʻole ponoʻoe e hoʻolilo i ka helu kāloi nui o kēlā me kēia lawelawe.
Nā meaʻai kai haʻahaʻa: i ka mea eʻai no ka'ōpō kakahiaka?
ʻOiaʻiʻo, ua loheʻoe mai ka makuahine, ke kahu, nā meaʻai lāʻauʻai, e pono e hoʻonani kakahiaka. Eia naʻe, he naʻaupō,ʻaʻole i ka momona me kahi'āpana berena a me nā papaʻelua o ka paʻi. Pono ke kakahiaka e maikaʻi, mai nā momona a me nā protein, a ma mua o kaʻaina awakea e hāʻawi ai i ka ikehu kino no ka hana maʻamau o nā'ōpū a pau.
ʻO kaʻai mua loa he oatmeal i ka waiū. No ka meaʻaʻole e lilo i mea paʻakikī, e hoʻopili i ka pāʻina me nā hua maloʻo, e hoʻonui i ka meli, ka waiū waipū, ka jam. A i kekahi manawa e hana i ka paʻi paʻakai me ka pata a me keʻano, me kahi'ōmato hou.
ʻO ka'ōmaʻomaʻa meaʻai kakahiaka maikaʻi he 2-3 mau hua i kāhuaʻia, 200 grams o ka hīnī me kahi spoonful o ka kirimaluʻula, kahi'āpana berena me ka lihi a iʻole ka hana maʻamau. Inā loaʻa iāʻoe ka manawa, e hoʻomākaukau i nā pāʻina bahi me ka waiʻole ma ka meaʻai. A no ka'ōpōpō, e hele kekahi'āpana o nā mea i hoʻolapalapaʻia aiʻole i ka iʻa i kōlehuʻia, a me ka omelette maiʻelua mau hua.
ʻO nā meaʻai kalo ka liʻiliʻi loa no kaʻaina kakahiaka
- ʻO nā'ōmaʻa o'Oat, kahi huiʻana o ka palaoa
- Paʻi, nā huawaina, nā'ōpala apopa
- Kāpena iʻa - hake, pangasius
- Nā pua me ka moa
- ʻAiʻia, yoghurt / smoothies
- Nā hua i kālaiʻia, kaʻaila me ka wai pīpī
- ʻO ka lawaiʻa me ka paʻakai, kahi'ōmole o ryazhenka
- ʻO ka moa me ka moa i hanaʻia e home
Mai ka mea inu: ka lau o ka lau me ka meli, ka'ōmaʻomaʻo, ka ipu kaloʻole ka waiʻalani hou, kafe (akā ināʻaʻoleʻoe e inu i ka'ōpū o ka'ōpū, ma ka'ōpū iʻole e hoʻonui i ka waikawa o ka wai'awaʻahu, kumu kumu a me ka duodenitis).
ʻO ka'āina haʻahaʻa haʻahaʻa no kaʻaina awakea a me kaʻaina awakea
I kaʻauinalā, makemake nā kānaka pāʻani eʻai i ka buckwheat, akā,ʻaʻole ia he manaʻo kēlā lā i kēlā lā i kēia lā e pono aiʻoe eʻoki i kahi hua. Hana mākou i nā meaʻai no nā mea loloa kalo-loloa no kaʻaina awakea a me kaʻaina awakea,ʻaʻole ia he mea pono wale nō, akā, he meaʻono hoʻi i ka diabolal.
ʻO nā meaʻai kalo haʻahaʻa loa no kaʻaina awakea a me kaʻaina ahiahi
- ʻO kaʻuala me ka hua. E koli i ka laiki a hoʻolei i ka wai kai. Ma hope o 5 mau minuke, e hoʻokomo i nā'ōpuniʻokoʻa o ka'ōlaʻi, nā huawaina, nā'ōpala a me nā hua'aleʻa. Hoʻokomo mākou i ka kōpune o ka sugar - voila - kahi hoʻomākaukau mālie a hoʻoluʻolu loa!
- Līpena me ka moa. ʻO ke kumu o ka papahele, heʻano maʻamau, akā, ma kahi o ka puaʻa momona o ka puaʻa, e hoʻolapalapa mākou i ka'ūhā moa. Hoʻomaʻa mākou i ka'ōmole no nā kāneʻelua a iʻole he punetine o kaʻailaʻaila. ʻAʻole e piʻi aku ka helu caloric o kēia borsch ma mua o 330 kcal. A i ka hui pūʻana me kahi'āpanaʻala o ka 'aila rai -ʻo ia ka pōʻai maikaʻi loa.
- ʻO ka pahu porridge me ka broccoli i ka wāwae pākī a me ka moa. ʻO ka lāʻauʻono a me kaʻaina awakea. E hoʻonui iā ia i ka'ōmole o ka waiʻalani.
- Pāpaʻi kaʻaila iki. He mea maʻalahi hoʻi e kūʻai i loko o ka hale kūʻai i hui pūʻia me nā mea'alapaka, broccoli, kapiʻuluʻa, puaʻa maka, kāloti, aniani, raiki. E hoʻokuʻu pū i ka pepaʻala, kekahi paipū o greens, 4-5ʻaila i 3 liters o ka milo. No ka mea, e hele ka paila i ka wāwae moa.
- Hoʻolako pūʻia kaʻai'ūpona i nā huaora, māmā digestible a me ka low-calorie.
- Mai ka meaʻai, e hana i ka'ōhinu'āpana me ka hoʻohui o nā kāloti kuʻi a me ka zucchini. ʻOhi ke kuke i ka umu me ka mea kanu aiʻole ke kuke. E hōʻoki i ke kope. Hāʻawiʻia ka hoʻolimalimaʻana.
Nā huahana haʻahaʻa haʻahaʻa-loloa no ke ko: kahi niho maikaʻi no ka leka
Loaʻa i ke kōkoʻona a me ka physiologically. Akā, pehea lā eʻai ai no ka maikaʻi? Mai ke kūʻaiʻana i nā mea leʻaleʻa e hoʻopiʻiʻia ke kāleka'leʻele 'Brut', nā kuki "Maria" a me nā kuki oatmeal. ʻO nā koho maikaʻi loa kēia e hiki ai iāʻoe ke kūʻai no ka tii. Eia naʻe, mai hoʻopoinaʻoeʻaʻole hiki iāʻoe keʻai i nā meaʻoi aʻe ma mua o 2-4 mau mea i ka lā. A he mea nuiʻole inā he kuki a iʻole kahi'āpanaleka.
Hiki keʻai pinepineʻia nā meaʻai i hanaʻia e ka home. Eia kekahi, i kekahi manawa ua pono lākou. ʻO kahi hiʻohiʻona maikaʻi he mau kuki maikaʻi i hanaʻia mai nā'ōmole oat a me nā hua maloʻo. E nānā i kāna mea wikiwiki.
ʻO kekahi oʻalema maikaʻi kahi paila pūmua me ka hua.
ʻO nā pancakesʻono i hanaʻia mai nā'ōleʻa a me ka oatmeal me ka palaoaʻole - he meaʻono maikaʻi no ka ti.
I waena o nā mea momona liʻiliʻi loa a me nā kūleʻa nui-protein. No ka hanaʻana, ponoʻoe i 200 ml o ke kākena maoli, 20 g mau meaʻai, heʻeke o gelatin,ʻula, hua, a me ke kinamona. 'Ahuiʻia ka Yogurt, protein, gelatin. E hoʻomoʻi i nā'āpana o ka hua, nā hua, a hoʻouna i ka pahu i ka failaki no 1.5-2 mau hola. Lanakilaʻo Jelly me ka GMO a me nā mālama hoʻomalu!
Kōkua: E hoʻini i ke gelatin ma nā'āpana liʻiliʻi ae'ālaʻi maikaʻi. Heʻoi aku ka maikaʻi o ka liloʻana i mea huihuʻi a mea hui. E hoʻopau i ka'ōmole gelatin i loko o ka wai wela ma kahi o 100 ml a nininiʻia i loko o ka huʻu piha.
ʻO nā meaʻai haʻahaʻa haʻahaʻa me nā mea'enela kiʻekiʻe
Ka papa o nā mea kanu kalo
He papa inoa o nā huaʻameʻa waiwaiʻole ma loko o kēlā me kēia hale kūʻai:
- ʻO ka umauma'ōpū, ka'ūhā
- ʻOhi, naʻau
- Lentils, soybeans, chickpeas
- Oatmeal
- 'Ohiʻi,ʻohi kaʻi "Russian"
- ʻO nā hua moa,ʻo ia hoʻi ka protein
- ʻO ka pipi i ka home
- Hake, halihali, tuna
- ʻO ka pīkī Pīkī (kiʻekiʻe i nā calories, akā, olakino)
- Pākī
- ʻO ka Walnuts, pistachios (ke kiʻekiʻe o nā kinetona, nā huaʻona a me nā momona momona,ʻaʻole iʻoi aku ma mua o 10-20 g i ka lā)
ʻO kā mākou papa inoa kēia o nā meaʻai kalo-loloa. E hoʻohui i nā koho a lawe i nā mea nui loa mai loko mai o nā lumi hoʻomaha! Mai poina e kaʻana like i kāu mau hana hoʻolālā a me nā hiʻohiʻona o ka meaʻai i nā manaʻo.