ʻO ka'ōlelo kaulana "ʻOʻoe kāu mea eʻai ai" hiki ke hoʻokuʻuʻia: "ʻOʻoe kahi mea āu e aʻo ai." I ka wā eʻai ai mākou, noʻonoʻo mākou e pili ana i ka ho'āʻo o ke kīʻaha, akā, he mea pono ia - e hana kēlā me kēia hui i nā meaʻai i loko o ka hanaʻai olakino.
Hoʻopilikia i ka luhi
Me ka wikiwiki o ka luhi, he mea pono e haʻalele i nā mea hoʻonāukiuki - ka cafe a me ke kōpaʻa - a hoʻopihapiha i kaʻikeʻole o ka ikehu no nā protein, nā momona momona a me nāʻele.
1. E koho i nāʻano hoʻomalu kiʻekiʻe
Aia nā kinake i loko o kahi hui pūʻana o ka'ōpū a me nā legumes a pau, nā meaʻai o nā mea ulu a me nā mea ulu, e like me ka topa (pīni nihi Japanese).
Hoʻolapai ka Proin i ka holomua o ke kaʻina hana (metabolism) a, no ka mea. Māmā mālie mākou i nā proteins ma mua o nā'abaluku, loaʻa iā mākou ke kākoʻoʻenehana hoʻolāʻihi.
2. ka momona - ma ka hoʻohaʻahaʻaʻana
ʻO ka huiʻana i kaʻailaʻaila, nā hua, nā nūnū i ka meaʻai e hāʻawi i kaʻaila "maikaʻi loa", kōkua i ka hanaʻana i kahi hana hale ("bricks") no nā pūhui e hakakā ana i nā hana inflammatory a mālama i kahi noho paʻa paʻa o ke olakino.
3. E hāʻawi i kahi koho i nā'ōmaʻomaʻo'ōmaʻomaʻo
Kāpena B, ka'ōnihi, kāpīpila -ʻo kēia mau huahana he mau huamaila B, no ka hoʻokumuʻana i ka ike (me ka paʻakai o ka folic acid, kahi paʻakikī o nā huaola B, he mea pono no ke kūkuluʻana i nā pūnaewele ola hou), a me nā antioxidants a me ka chlorophyll'ōmaʻomaʻo'ōmaʻomaʻo, ka hoihoi houʻia o nā mea kino.
ʻO ka topa mīkini, i kālaiʻia i kaʻaila me ka meaʻoi aku
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ʻO Tofu - He kūlana maikaʻiʻo ka pīpī beanʻo Japanese. Paipai mākou i ke kūʻaiʻana i ka tofu i loko o ka tile, ua mālama ponoʻia i loko o keʻano'ōhinu. Aia kēia kīʻaha i nā kālaiʻaila e hoʻopili i nā'āpana a me nā aniani'ōmaʻomaʻo, a he mea maikaʻi no ka'ōpū o kaʻoliva a me ka pekana.
2 pepa o ka nui (1ʻulaʻula a me kaʻalani); 400 g o ka topa;
1/2 tbsp. l. ka paukū līlū a me kaʻaila o nā meaʻala; 1 tsp. Chile; 60 ml o kaʻailaʻaila; me nā'āpana'ōpala nui o ke kāleka; Kupa 2 nā'ōniʻomaʻomaʻomaʻomaʻo; kāpena kāpena; 3 tbsp. l. me ka soy sau; ka mea kanu cilantro; 120 g hua palaoa i'ōwiliʻia; he pinch o ka paʻakai.
1.ʻokiʻoki i ka pepa i ka hapalua a kaawale mai ka waena mai, aʻokiʻoki i nā'āpana lahilahi, a me nā hapalua i ka hapalua.
2. Eʻoki i nā'ōpuni i piha i 2.5 knm a hoʻokomo i loko o ke pola me nā mea kanu (curry and chili).
3. E hoʻomaʻemaʻe i kaʻaila i loko o ka pā. E hoʻomoʻa i ka pīpī, ke kāleka a me ka pepa ʻO Cook ma ke kiʻekiʻe wela no 3 mau minuke, e hoʻoulu pinepine ana. E hoʻopili i ke kāpokiʻulaʻula a eʻaila no 3 mau minuke a hiki i ka maʻalahi. A laila e hoʻomoʻi i ka mea soy me ke kukeʻana i kahi wela wela no hoʻokahi 1 minute. E hoʻohui i kahi pua o ka paʻakai. Kuhi me cilantro a me nā hua
1 lawelawe: 373 calories, 29 g momona (3 g i hoʻopaʻaʻia), 18 g mau lāʻau momona, 14 g puna, 6 g fiber, 600 mg sodium (26% i kēlā me kēia lā).
No ke kākoʻoʻana i ka'ākua
ʻO ka pōʻeleʻele o ka huina o ka huahana,ʻo ka meaʻoi aku i ke kākoʻo no ka palekana. E hoʻopili pū i nāʻeleʻeleʻeleʻele, nā hua waina, nā fiku, ke kokoleka maloʻo, ka iʻa iʻa i ka meaʻai.
1. Hoʻopiʻia nā'elika
Hoʻoulu i ka'ōnaehana mālama ola - ka 'aiʻiki: nā'uliki, nā papalina, ka porem kāleka. ʻO kēia mau meaʻai paʻakikī e hāʻawi pono i ka palekana ikaika i nā microelementsʻino a hiki ke hana i ke kūkuluʻana i nā pūnaeho maʻi.
2. E hoʻopili i nā mea kanu
ʻO nā lālā hou me nā lāʻau maloʻo e like me ka turmeric, ginger, romaly, nā antioxidant, antibacterial a anti-inflammatory properties.
3. Aloha Enzymes
No ka hoʻomāhuahuaʻana i nā mea kanu a me nā meaʻala, hoʻonuiʻo Dr. Bellisfield i kāna mau meaʻai e like me ka miso, ka yogurt, a me ka kāpena kāpili no ko lākou hiki ke hoʻoikaika i kaʻeliʻana a me ka laweʻana o nā meaʻai.
Eʻai i ka kaumaha
"Eʻai i ke ānuenue," -'ōleloʻia e ke kauka a mahalo i nā huaʻai a me nā meaʻai. Hōʻike kaʻalani kalanila i ka helu o ka beta-carotene, a me kaʻulaʻulaʻeleʻele a me kaʻulaʻula (kanu puaʻa).
1. E koho i nā pūnaewele "maikaʻi" a me carbonates
ʻO nā huahana me kahiʻilikai glycemic haʻahaʻa, e like me nāʻuala, nā hua, nā hua, nā iʻa a me nā kīʻaha holoʻokoʻa, a me nā sukalā maoli -ʻo agave syrup a me ka sperm hookeded,ʻaʻole e hoʻonui i nā koko o ke koko, e like me ka keʻokeʻo a me ka palaoaʻaila.
2. Eʻike i nā meaʻai liʻiliʻi-calorie: goji-berry, brokolli, pīniʻeleʻele, "ka'ūlapa" - kinoa. ʻO Kinoa - he hua hua liʻiliʻi loa maiʻAmelika Hema, no kaʻohana o ka'ōina. He waiwai nuiʻo Kinoa, a ma ka nui o ka ike, calcium, phosphorus, hao, huamaila B, fiber a me nā'aleʻaleʻa paʻakiki kaʻoi aku o ka busela, ka laiki, kaʻohi a me ka palaoa. ʻAʻohe ka gluten i loko. Heʻai kūponoʻole kona. Ma waho o ka pilina maikaʻi i loko o ka pila, aia 8 amino acids e pono ai no ko mākou kino, mau haʻalulu, magnesium a me calcium, minerals a me nā momona, hao a me kekahi mau huaora. Kūkuluʻia nā meaʻai Nutritionists e hoʻohana i ka mea no ka poʻe i loaʻa ka pilikia me ka'ōhume, nā kamaliʻi liʻiliʻi a me nā wāhine hāpai.
I loko o ka 100 g paʻi kiʻi:
Nā Pila ...................... 16.2 g
Ka nui ....................................... 6.9 g
Kelekia ................. 141 mg
Pōmilaka .............................. 625 mg
Ke hao ..................................... 6.6 mg
A ua maʻalahi:
E holoi i lalo o ke kai e holo ai a kuke no 15 mau minuke, e hoʻonui i kāu mea makemake.
E lawe i ka hoʻoponoponoʻana.
E hoʻomaka i ka hoʻomaʻemaʻeʻana i ke kino mai nā lau o ka meaʻai, kāpena, broccoli.
1. Hoʻohui i nā meaʻono a me nā kīʻahaʻawaʻawa
ʻO ka meaʻoi aku iʻoi aku ka huaʻona a me nā meaʻawaʻawa e hoʻonui i ka nui o nā enzymes digestive a me nā enzymes e pono ai.
2. inu i ka ti
Hoʻomoʻiʻia nā hua a me nā mea kanu me ke keʻokeʻo maoli a iʻole ka'ōmaʻa'ōmaʻomaʻo, i hoʻomākaukauʻia me ka hoʻohuiʻana o nā mea adaptogenic i loko o ka basil a me ka ginseng (ʻo ia hoʻi ka waiwai o ka hoʻemiʻana i ka luhi a me ka hakakā) - no ka hydration a me ka hoʻouluʻana i ka māmā me ka hoʻomaʻemaʻeʻana i ke kino.
ʻO ka puaʻa me nā hua'ōmole, ka'ōmato chutney a me ka'ōmaʻomaʻu koʻona noodles
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ʻO ka hui pūʻana o ka kumini, chives a me ka pepa e hoʻolako i ka pāla me kahi waiwai waiwai o nā antioxidants.
ʻO ka mākini me ka kumini
4 mau momona, nui a me ka moa,ʻo kaʻaila, ka kumini kalai, ka liiki liʻiliʻi, lemon, 170 g o ka'ōmaʻomaʻo, ka'oha kalo no ka palaoa, kaʻohi āpau no ka hoʻonani.
ʻO Chutney Tomati
0,5 .1 wai'ōmato, 1 kahi nui o ke kāleka (kālai), pepaʻulaʻula,ʻokiʻia i nā'āpana lahilahi, me kaʻole o ka 1 tsp. ka pahu kumini, 1 teaspoon hiki ke kō
1. E puhi i kahi ipu nui o ka wai paʻakai.
2. E waiho i ka moa, ka baila a me ka kumini i loko o kekahi pola nui. Kohi i ka'eneka ma kahi kaomi nui a hoʻohui i kahi pola. Hoʻopili i ka lemon a hoʻomoʻi i ka wai lemon a me ka hanu. E hoʻokuʻi i kahi kui o ka paʻakai a'ōwili i nā'āpana moa. E ho oho i ka pīkī, e kuke i ka mahana wela no 5 mau minuke ma kēlā me kēiaʻaoʻao.
3. E hoʻohui i nā mea hana o ka māmā chutney ma ka pūnaewele meaʻai ma mua o ka hanaʻana i kahi masina like. E hoʻomoʻi i ka paʻakai eʻai. ʻOiaiʻoe e pani.
4. E kau i nā noodles i loko o ka wai e hoʻolapalapa, e kuke no 5 mau minuke, a laila e hoʻolei i loko o ka colander aeʻae i ka hoʻoulu pololei. ʻO ka puaʻa, hoʻouluʻia me ka mihī a hoʻonaniʻia me nā'omela, e lawelawe me nāʻaʻahu.
1 lawelawe: 465 calories, 16 g momona (2.5 g mau), 38 g mau lāʻauʻala, 42 g protein, 5 g pulp, 600 mg sodium (26% i kēlā me kēia lā).
ʻO ka waipalapala māmā me ke kāpena Kāpena a me ka pulu'ōmaʻa
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ʻO Salmon kahi kumu maikaʻi loa o ka omega-3'eleʻa momona, kahi e kōkua ai e hoʻoponopono i ka cholesterol. He mea nui ināʻo ka ipu e hoʻopili i nā huaora B i loko o ka lau kāpena Chinese, a me ka turmeric, a he mau'āpana antioxidant.
1 teaspoon miso, 1 tsp. me nā'āpanaʻeleʻele nui o kaʻalani, 2 mau'āpana nui o ke kāleka, 4 mau pīpīʻeleʻele o ka iʻa salmon me ka peel, 1 tsp. ka turmeric, 1 tsp. heʻailaʻoliva, 2 ulu nui o Kāpena Kāpena 200 g peʻa'ōmaʻomaʻo, 2 tbsp. l. i'ōwiliʻia nā kāname soname, kahiʻoi o ka paʻakai.
1. E hoʻomehana i ka miso, ka rosemary, a me ka 1 clove o ka laukaʻiʻeka. E hoʻonui i 2 tbsp. l. wai. Me ka huapalapala paila, ka momona i kaʻaoʻao o ka waikaona, kahiʻaʻoheʻili. E kupa i ka iʻa me ka mīkini, e kau i kahi pākīʻaila, e hoʻopiha i 1 tbsp. l. kaʻaila. E hoʻolālā iʻelua mau minuke, e kau koke no 5 mau minuke. i ka umu i ho ohana i 260 ° C.
E makaʻala i ka uhiʻole i ka ipu.
2. I kēlā manawa, eʻoki i ke kāpena. E hoʻolaʻa i 2 punetēpine o kaʻailaʻaila ma loko o ka pī panuku (wok no ka hanaʻana i nā kī Pāina). E kau ma laila ka kāpī a me ka pea. Hoʻomoʻa no 2 mau minuke i ka wela wela, e hoʻoulu pinepine ai. E hoʻonui i ka'ōmole 1 o ke kālekaʻeleʻele a me ke kui o ka paʻakai. E noʻonoʻo i nā manawa no 3-4 mau minuke. E hoʻololi i ka iʻa mai ka papa hana kahu. Mālama nā huaʻai i nā papa nuiʻehā, kau i ka iʻa ma luna a kāpīpī i ka same. E lawelawe i ka pāhana e wela.
1 lawelawe: 568 calories, 33 g momona (me 6 g mauʻia), 21 grams o nā'ōhāʻaha, 47 g protein, 6 g fiber, 600 g sodium (26% o ka hāʻawi manawa).
Leek
Nā hua e pono ai ma kēlā me kēia makuahine.
Onion
Kāleka, nā kumulāʻau pulbous ('okiki, leeks, pāpapa) e hoʻoikaika i nā leukocytes, e hakakā me nā'ōpenaʻeha a me nā pūnaeho maʻi.
Nā Hua'ōlelo Fermentation
ʻO ka'okena, ka miso (ka pīni pīni, i kāpiliʻia e ka palaʻa, kāpena me ka kāpena mele me ka kimchi - kāpena) e kū'ē i nā maʻi a me nā mumū a me ka hana maikaʻi i ka'ōnaehana hōʻomi, ka inu o nā meaʻai a me ka hanaʻana i ka pua o ka'ōpū a me ka'ōpala .
Nā Carbohydrates
ʻO nāʻiliahi (likeʻole me ka kinoa a me kaʻohi, nā legumes), e like me nā pīʻeleʻele a me ke kīkeʻa, he waiwai nui i ka fiber, e kōkua i ka hoʻoneʻeʻana i ka cholesterol mai ke kino.
ʻO nā mea kanu a me nā meaʻala
ʻO nā kumulāʻau, kaʻili, ka kumini, a me ka rosemary, nā waiwai anti-inflammatory a ua waiwai lākou i nā antioxidants.
ʻO nā mea kanu a me nā hua'ōmaʻomaʻo
Loaʻa lākou i ka emiʻana o ka maʻi o ka maʻi kanesa a me ka maʻi o ka maʻi. ʻO nā meaʻai keʻohuʻu e like me ke broccoli, ka kāpelu, ka paprika, nā hua waina, nā huaʻiku he waiwai i nā huaora A, C, E, K, nā waihona folic acid a me nā antioxidants, e like me ka beta-carotene a me anthocyanin (puaʻa pua).
Nā Paena
No ka iʻa, kaʻiʻo mīnū, ka pipi, ka iʻa (kamoni, ka nahelehele, sardines), nā hua - nā huahana a pau e hāʻawi i ke kino me ka hao, hāʻawi i ka ike no ka manawa lōʻihi a hana i nā mea e pono ai no nāʻiʻo.
Nā Papa Kūlohelohe
Catechins - kahi huaʻi mai ka'cacia - e hana i ke kī keʻokeʻo a keʻokeʻo. ʻO kahi ikaika nui no ka hōʻemiʻana i ka maʻi o ka maʻi cardiovascular, ka maʻi kanesa.
Ka momona
Olive Olive, avocado, nuts and grains (especially walnuts, cashews, pumpkin seeds) hāʻawi i ke kino me ka lōʻihi o ka ikaika a haʻahaʻa i ke kiʻekiʻe o ka cholesterol.