Nā paleʻai no ka huina

I ka hopena ua hiki mai ka manawa ke kōkua kaʻoni iā ​​mākou e lilo i ka kaumaha. ʻO ka mea mua,ʻo nā haʻawina makahiki o ke kanaka,ʻo ia keʻano o kēlā a me ke kaumaha o ke kaumaha i ke kino ma ka puna. Aʻo ka lua,ʻo nāʻanuʻu mua,ʻo ka lauoho nani a me ka salakeke momona, he mea maikaʻi loa a me ka lolo kalo i hiki keʻaiʻia i nā palena palenaʻole. ʻO nā lālā meaʻai a me ka fiber e hāʻawi mai i keʻano o ka'atiʻoki, e hoʻomaʻemaʻe i ke kino a hoʻopihaʻia me nā huaʻai e pono ai. E hele kāua i nā moa a me nā salam! ʻO ka mea maikaʻi,ʻo ka uku no nā huaʻai hou, nā hua a me nā greens e hoʻemi mālieʻia ana a hiki i nā mea a pau e moeʻuhane ana i ka nani.


No muli o ke kaumaha o ke kaumaha? Hoʻohana ka kino i ka nui o ka ikaika ma kaʻimiʻana i ka wela o ka'ōmaʻomaʻo a me nā huaʻaiʻaʻole i mālamaʻia ka wela wela. ʻAe,ʻo kā lākou meaʻai caloric - he mele wale nō ia no nā māhele nui!

No laila, he 15 kcal ka waihona caloric o 100 grams,'ōmato - 20, radishes - 16, saladi -11, wīnī - 16 kcal, a pēlā aku. ʻO ka Saladi, i kāhuʻia me kahi teaspoon o kaʻaila aiʻole kaʻailaʻaila, lawelaweʻia ma kahi papaʻaina me kahi'āpanaʻeleʻeleʻeleʻele, manaʻoʻia e like me kahi manaʻoʻaʻoleʻoi aʻe iʻoi aku kaʻino ma mua o ka waihona hoʻomaha. ʻO ke kumu maikaʻi o kaʻaiʻana no ke kino.

ʻO ka'ōmaʻomaʻo'ōmaʻomaʻo a me nā huaʻai he chlorophyll - kahi waiwai kūikawā e kōkua ana i nā mea kanu eʻike i ka malamalama o ka lā. I ke kanaka, chlorophyll a me kekahi o kona mau mea pili like normalize metabolism, he anti-cancer prophylaxis, kōkua i ka hoʻohou hou i nāʻiʻo a hoʻomaikaʻi hou.

ʻO ka hua mua o ka uluʻana i ka hanu, he mau antioxidants a hōʻole ikaika i ke kaʻina hana. ʻAʻole i ka hoʻopukaʻana i nā huaola a me nā hiʻona. E nānā pono kākou i nā meaʻai o kā kākou saladi.

Celery

ʻO ka lāʻau A, C a me E. Minerals, nā protein a me ka fiber. Ke hoʻopilikia nui nei i keʻano o ka pūnaewele makaʻuʻole a me ka hana hana.

'Alika

NĀ Vitamins B1, B2, PP, ascorbic acid. ʻo Carotene. Makemakeʻia no ka maʻi hīhē, ka liʻiliʻi huapiʻi, ke kiʻekiʻe a me ka atherosclerosis.

Kūkamo

Nń Vitamini C, B1, B2, P, provitamin A. Nälä, mea paʻakai o ka mea pālaha. Ka hopena maikaʻi i ka naʻau, nā puʻupaʻa, ka ate.

Kāpena

Nń Vitamini C, P, B1, B2, PP, U. Nä mea paʻakai a me ka paʻakai. Hoʻoulu i nā paia o nā kīʻaha koko, hoʻoponopono i ka hōʻinoʻana, e pale i ka hananaʻana o nā maʻi maʻi.

ʻO Tomato

Nń Vitamini C, B1, B2, P, K. Carotene, phosphorus, potassium. Hoʻohanaʻia no ka maʻi anemia, maʻi maʻi a me ke kīpaliko, gastritis. Ke palekana i ka maʻiʻae prostate.

He aha ka mea hou aku i ka meli salama? Ua hoʻomākaukau kokeʻia lākou me ka wikiwiki, no ka mea,ʻaʻole lākou e hoʻolapalapa i kekahi mea. ʻIke mākou,'ōlelo lākou, "ola". He mea pono kēia no ka hoʻonāukiukiʻia iā mākou i nā hoʻolālā hoʻolālā, i hoʻolālāʻia e nāʻalaʻala maikaʻi o nā puna puna. Aʻo kahiʻai hoʻi e pili ana i nā salamūmona,ʻoi aku ka maʻalahi o ka hoʻololiʻana i nā mea kanu a me nā mea kanu.

ʻO nā meaʻai maʻamau

Aia kaʻai i loaʻa he 1300 calories. Eia nā kulekele nui:

Hiki ke mālamaʻia iaʻanoʻai no ka manawa lōʻihi. ʻO ka mea nui,ʻaʻoleʻoe eʻike i ka pōloli, no ka mea,ʻo kaʻaiʻana o kēiaʻanoʻai me nā mea nui.
Eʻikeʻia ka hopena i nā hebedomaʻelua: e hoʻonele iāʻoe i ka 2 i ka 4 kg, e hana maikaʻi nā'ōpū (no ka nui o nā fiber), e hoʻomaʻemaʻe kaʻili, ae mālohi nā maka.

ʻO ka mea nui, e ho'āʻo i ka hoʻolālāʻana i ka "manawa o ka palaoa" no ka manawa lōʻihi:ʻoiai,ʻaʻole hiki keʻaiʻia nā huaʻai no ka hoʻohana houʻana. Aʻo ka hōʻailona o loko o ke aniani e haʻi aku iāʻoe i ke mahalo no ka mea hana nui,ʻo ia ka mea eʻoi aku ka maikaʻi o nā salamala mai nā lau hou, a me nāʻeleʻele crunchy!

RECIPES

Kūkome me ka pahu

E'ānaiʻia ka'ōkoʻomaʻuʻelua ma luna o kahi kaomi, e hoʻonui i ka'āpana o ka tarragon. ʻO ka manawa me ka yogurt a iʻole kaʻailaʻono liʻiliʻi, e hoʻonui i ka paʻakai.

ʻO ka salame me nā kolo

Hāpalapalaʻia nā lau lehi (i ka wā eʻokiʻana, hoʻokaʻaʻike me kahi pahiʻoi aku i ka hopena oxidative, e pepehi ana i kekahi hapa o nā huaora), e hoʻopili i ka'ōmole i mālamaʻia, nāʻoliva a me ka pi. ʻO ka manawa me ka wai lemon.

ʻAiʻia me nā mea kanu

1 pākēʻia o ka liʻiliʻi momonaʻole i huiʻia me 2 punetēpē. i ka waiū a i ka yoguru, e hoʻomoʻi i ka paʻipaʻi pāʻakai, paʻi, coriander, kāleka (e koho mai) a me ka paʻakai. Hiki ke hoʻopiliʻia ka pahu hopena ma kahi pākī liʻiliʻi a loaʻa kahi kāpuni maikaʻi a maikaʻi, kahi hiki ke holoiʻia me kahi'ōmole o ka wai tōmato.

E hoʻopili i ka salati me ka oatmeal

ʻO ka papahana "kaumakai kauwela" - he mau tōmato, kukama, greens, paʻakai. Pau i nāʻoki a waiho no kekahi mau minuke e hōʻike i ka wai. I kēia manawa, e hoʻopili iʻelua mau punetēpō o nā laukes oat, e hui a lawelawe i ka papaʻaina.

ʻO Brynza me nā aʻa a me nā'ōmato

Me kahi pahi wī (ʻaʻole i ka'ōwili),ʻokiʻoki mākou i ka lihi i nā pahu. ʻO nā mea maikaʻi loa no kēia kīʻaha walaʻi uahi "-ʻoi aku kaʻoluʻolu o ke kui aʻaʻole paʻakikī. I kēia manawa,ʻokiʻoki mākou i ka'ō, ke paʻi a me nā'ōmato. Hoʻohui a hoʻopiha i ka 1 tsp. kaʻaila aila a kāpīpīʻia me ka wai lemon. Hiki iāʻoe ke hoʻoulu i nāʻoliva a me nā meaʻala.

Māla sala

Pono eʻokiʻoki i ke kāpena aʻokiʻia me ka paʻakai. Nuiʻole nāʻohana wahine i hana i kēia, a loaʻa iā lākou kahi saladai hou - pono mākou e hoʻonui i ka mīkini (a laila, lilo i ka caloric). Eʻokiʻoki i nā'ōpato i loko o nā paʻi, e pālahalaha i ka pā'ū a me ka pahu, a hoʻokuʻu i nā mea a pau me ka yogurt a iʻole kaʻailaʻono momona.

ʻO nā cherries a me nā uala

1ʻokiʻia ma ke kīhāpaiʻuala a iʻokiʻia me ka 1 puʻupuʻu o ka laulaʻau uluwehi. E hoʻokuʻi i ka paʻakai a me ka teaspoon o kaʻailaʻaila.

E hoʻomalala me ka kukama a me nā mea kanu

2 ka lāʻau kukama, 400 mau karani o ka radish, 100 maumu o ka letus,ʻelua hua, aniani aniani. Pau mākou i nā mea a pau, hoʻopiliʻia me 1 punetūmu o ka yogurt. E hoʻomoʻi i ka pi a me ka paʻakai.

Kūkui me ka hua

1 kūkono, 1 hua 'ana i hoʻopaʻaʻia, aniani aniani. Pau nāʻoki a huiʻia me ka hapalua hora o kaʻailaʻaila.

"Hua'ōlelo"

E puhi i kaʻuala, paʻi aʻokiʻoki i loko o nā'āpana liʻiliʻi. A laila e kapipiʻia me kaʻaila. Aʻokiʻoki i nā kukama hou a me nā'ālika, hiki iāʻoe ke hoʻonui i ka'ōlaʻi no ka mea piquant piquant. ʻO ka hopena hope loa he pua'ōmaʻomaʻo.

ʻO ka paʻakai, ka pepa a hui pū me ka momonaʻono momona a me ke koko.

ʻO Rucola me Parmesan a me Tomatoes

ʻO nā pāpale Roulette i hui pūʻia me ka'ōmato liʻiliʻi, kaʻaila, kahi i kāpalaʻia me ka'āpala Parmesan. ʻOiai he hoʻouluʻana - 1 tbsp. l. wai lemon

ʻO ka hoʻouluʻana mai ka'ōmaʻomaʻo

E hoʻokuʻu i nā'ōmole'āpala (ke koho: ka pi, ka paʻi, ka coriander, ka hīmeni, ka kāleka'āpala) me ka yogurt a me ka paʻakai. Hoʻohana mākou ia mea e like me kaʻaʻahu no nā salamala a ma kahi paha o ka mayonnaise no nā mea wela - iʻa,ʻiʻo a me ka paku.

Aʻo ka hopena,ʻelua mau mea huna o kahi papaʻa hauʻoli: e ho'āʻo e hoʻopiha i nā huapalaa me nā meaʻala o ka paʻakai paʻakikī - olive, linseed, paukena, sesame a me kaʻaila paina. Ma waho aʻe o ka normalizing processes processes metabolic i loko o ke kino, hāʻawi kēia mauʻaila i nā kīʻaha hou i nā meaʻono.

Aʻo ka lua, he mea maikaʻi e hoʻohana i ka paʻakai moana ma mua aʻe o ka meaʻai maʻamau, kahi'ē aʻe i kahi kahiʻoluʻolu loa, a he mea maikaʻi loa ia ma muli o keʻano nui o nā mea iodine e hoʻoikaika ana i ka lauroid wāwae, .