- ʻO ka hinuʻaila ka mea i hoʻohana nuiʻia no ka naʻau. Mālama nō hoʻi ia i ka momona a me ka maʻi maʻi. Ua hōʻoia kēia i ka nui o nāʻepekema. ʻOiai he mea hōʻailona e lawe i ka poʻe noho ma kaʻaoʻao hema o'Europa, e hoʻonui pinepine i kaʻailaʻaila. ʻAʻole hiki i ka liʻiliʻi ka loaʻa o ka naʻau. A no nā mea a pau i loko o kēia huahana nā'eleʻa momona, e kōkua i ke kino o ke kaua slyshim cholesterol. Eia kekahi,ʻo kaʻaila i loko o nā kumuhana āpau - nā huaʻona momona-momona E a me A, nā mea e pale ai i ka maʻi o nā naʻau mai nā mea olaʻole.
- ʻOhi. Uaʻike mākou a pau i ka momona momona a me kaʻiʻo e kū'ē i ka poʻe i loaʻa ka pilikia me ka naʻau. Eia naʻe, he maikaʻi loa ka iʻa iʻa, i ka likeʻole me kēia mau huahana. ʻO lākou ka puna maikaʻi loa o ka waiʻona momona maikaʻi-6 a me omega-3. ʻO ka nui o nā meaʻaiʻaiʻai e maopopo ana inā loaʻa ka iʻa momona i kaʻai, a laila e kōkua ana kēia e hoʻemi i ka hopena o ka hōʻaha puʻuwai e ke kolu.
- Aia nō hoʻi i nā meaʻai nā'āpana momona, nā mea e pono ai no ka hana a ko mākou naʻau. Loaʻa ka hapa nui o nā'āpana momona ma nā walnuts, nā nati pine, a me nā'alemona. E lilo ka Nemeneee i mea maikaʻi a maikaʻi, akā,ʻaʻole i ka palai, a me keʻano maikaʻi. Eia kekahi, i loko o nā huapalapala ka nui o ka protein a me ka fiber, no laila ua lōʻihi lākou i ka pōloli. Akā, mai hoʻopoina i ka nui o nā paʻakai, no lailaʻaʻole ponoʻoe eʻai i nā mea nui. Nānāʻia nā meaʻai Nutritionists e hoʻonui i nā hua i ka kāmaʻa. A laila, eʻoi aku ana nā pono mai ia lākou.
- ʻO'Oatmeal porridge ka mea kakahiaka nui mai ka'ōlelo Pelekane. Hiki i kēia pōleʻa ke hoʻopiha i ka pōloli no ka manawa lōʻihi. Ma loko o nā'ōmole oatmeal he nui ka fiber, kahi e kōkua ai e hoʻoneʻe i ka cholesterol mai ke kino. Eia kekahi,ʻo ka oatmeal e loaʻa ka pāpilika a me ka Iflavonoids, nā meaʻai e hānai ana i kaʻiʻo o ka naʻau.
- ʻO ka hapanui o mākouʻaʻole makemake i kēia huahana. A makehewa! Hoʻopili pololeiʻo ia i nā kymyas, nā iʻa a me nā pākeke. Akāʻo ka mea nui loa - he mea pono no ka naʻau. I ka'ōnihini nui ka nui o ka fiber, potassium, gluten, folate, a me nā huaʻai o ka hui B. Inā he mau lā a pau, hiki iāʻoe ke hoʻemi i ka hopena o ka maʻi maʻi.
- ʻO nā huaʻakai a me nā hua, a me nā huaʻai, he mea kūpono ia no ka naʻau. ʻO kahi laʻana, he momona nā cherries a me nā cherie cherx, e kōkua i ka hoʻohemoʻana i ka cholesterol keu mai ke kino. Ma waho aʻe o ka pectins, ua waiwai nui kēia mau hua i ka coumarin, ka mea i keʻakeʻa i ke kāpiliʻia o ke koko. ʻO ka Cholesterol ka mea e pale ai i ka naʻau mai nā'āpana'ōpala. Ma nā'ōʻaʻa, nui nā hua'ōlelo B a me C, nā minela a me ka glucose.
No kaʻikeʻana i nā huahana i kūpono no ka naʻau, hiki iāʻoe ke hoʻomākaukau i nā kīʻaha likeʻole. Nā mea hoʻomanaʻo no kēia mau meaʻai e hōʻike mākou iāʻoe.
Salame me ka zucchini
Ma waho aʻe o nā huameʻa a me ka fiber i loko o kēia hua salala, nui nō hoʻi ka pilina, kahi momona i nā moa. I kēia hihia,ʻaʻohe he cholesterol, kahiʻino i ka naʻau.
No nā mālaʻehā o ka sāladona, ponoʻoe e hana i kēia mau mea: 1 zucchini, 1'elemu o ka moa i hanaʻia me ka hapalua hapalua o ka palaoa, ka hapalua o kaʻokiʻulaʻula, 20 kahe paʻakai, 5 mau lauleʻa'ōmaʻomaʻo. No ka hoʻouluʻana:ʻelua punetēpu o kaʻailaʻaila,ʻelua punetēpō o ka wai lemona, ka paʻakai a me ka pepa eʻono.
Eʻoki i nā mea a pau o ka saladi: aniani, zucchini, lau o ka saladi. E hoʻokuʻi iā lākou me ka moa i loko o kahi pola nui, e hoʻopiha i ka palaoa i kāhiʻia, ka wai lemon, kaʻaila a me nā meaʻala. Ua makaukau ka saladi!
Pāpaʻi Tomato me nā sarahis
ʻO ka mea maikaʻi loa i loko o kēia kīʻaha he pī. Loaʻa ka nui o ka hua 'A me ka coenzyme, a he mea pono no nā moku e pā.
No ka hoʻomākaukauʻana i ka kuke e pono aiʻoe: kahi liʻiliʻi liʻiliʻi, kahi'ōniu honi, 1 mau pepaʻulaʻulaʻulaʻula, kahi'āpala o ke kāleka, hapalua kilokilo o nā tōmato o ka honua, ka hapalua o ka teaspoon o ka curry a me ka paprika, ka mea'alaʻenaʻulaʻula (kaʻono), 800 ml o ka moa moa, kaʻoliva, ), coriander, ke nano, kaʻaila kawa, ka paʻakai a me ka pepa.
E kanu i nā mea kanu a pau. A laila, i loko o kahi kōkena, kaʻailaʻaila poni. Eʻoluʻolu i nā meaʻono, kaʻaila, celeri a hiki i ka palupalu. E hoʻonui i kā lākou pepa, paprika, curry, keleka, ka paʻakai a me ka pepa. I ke ahi wela, hoʻonāukiuki i ka manawa hoʻonāukiuki, e hoʻohui i nā huaʻai no ka holaʻelua. A laila e hoʻokomo i nā'ōmato a me ka moa moa i nā huaʻina. E lawe mai i kahi ohehe a laila ma ke ahi wela no kekahi mau minuke'ē aʻe. E kope i ka kuke i loko o ka mea holoi, e hoʻokuʻu i kaʻaila a koe eʻaila no 5 mau minuke'ē aʻe. Ma mua o ka lawelaweʻana i ka puʻu, e hoʻomoʻi i nā pīni māmā i'ōniʻoniʻo, paʻi a me ka kirimaila. Aloha maikaʻi!
ʻO ke kai me nā'ōmato
No ka hoʻomākaukauʻana i kēia kīʻaha e pono ana iāʻoe: 10 mau'ōmuku liʻiliʻi, 2 cloves o ke kālika, 2 punetēpē. ʻO kaʻailaʻaila, ka waina liʻiliʻi, 1 lemon, ka meaʻulaʻula, he hapaha o ke aniani o ka basil, 2 ke kai, ka paʻakai a me ka pepa eʻono ai.
Hoʻomākaukauʻia kēia kīʻaha i loko o ka umu, no laila he mea maikaʻi loa ia. E ho oho i ka umu a 20 mau kŰkelŰ. Eʻokiʻoki i nā kopa i ka hapalua, ka wā me ka vīnega, kaʻailaʻaila, ke kāleka a me ke basil, ka paʻakai a me ka pepa. E lawe i ka iʻa mai nā iwi aeʻokiʻoki i loko o nā pa. ʻO ka paʻakai a me ka pepa. E kau i ka iʻa i ka umu a hoʻomoʻa ia no 10 mau minuke, a laila e hoʻopili i kona mau tōmato a me ka kuke no 10 mau minuke'ē aʻe. Ua mākaukauʻo Perch! Hana iā ia i ka mea i manaʻoʻia.
Leke me ka plum chutney
Hoʻopihaʻia ka momona o Duck i ka momona acids a Omega 3 a me 6, e kōkua i ka paleʻana i ka puʻuwai mai ka cholesterol.
No ka hoʻomākaukauʻana i ke kēpau, e pono anaʻoe i kēia mau mea: ke koloka nui, 2'alanika, 2 aniani, 1 kaloti, 1ʻalani, kekaleka, he hapalua hapalua o ka lau sage, 100 karamu o ke kōmaʻomaʻu, 6 mau momona, ka lāʻau, ke kinamona, zira, paʻakai, .
Eʻoki i kaʻonika iʻehā mau'āpana. A laila,ʻokiʻoki i nā mea kanu a waiho i keʻano o lākou, a laila e lapalapa i ka pahu. E hoʻopiha i ka'ā'ī me ka paʻakai a me nā lau o ke kīʻula. ʻO Greenery, ka mea i koe, waiho i loko o ka pahu. A laila e hoʻoulu i nā huaʻai a hahaoʻia i ka umu i 180 degrees. E kīʻaha noʻelua mau hora, akā, mai hoʻopoina i kēlā me kēlā hapalua hola e hoʻololi ai i ka puʻu, no ka mea, ua palahalaha loa. ʻOiai e kāluaʻia ka pahu, e lawe i nā iwi mai ke kahawai. I loko o ka pā, e ninini i ka wai, e hoʻonui i ke kō, hanaʻino, me ka kinamona a lawe mai i nā mea a pau. 'Ohua ka syrup ma kahi wela. Keʻeleʻele ke kō, e hoʻohui i ka wai pupu shea, e hoʻolālā a hiki i ka mānoanoa.
Ma mua o ka lawelaweʻana i ka pahu wai, e ninini i ka kalo a chutney a waiho i kāna salakeke'ōmaʻomaʻo. ʻAʻole ka meaʻono eʻono wale i kaʻai, akā, heʻono maikaʻi.
Pono ka naʻau e mālama pono. No ka maikaʻi, ponoʻoe eʻai pono. ʻO nā meaʻai e kūpono ana no ka naʻau āu i aʻo ai mai kēiaʻatikala. Hiki iāʻoe ke maʻa mau i kāu mau meaʻai. A no ka loaʻaʻana o ka mea nui mai kaʻai āu eʻai ai, eʻai i ka momona, ka momona a me ka paʻakai. ʻAʻole e pōmaikaʻi ia huahana i kou puʻuwai a iʻole kāu kiʻi. He mea pono no hoʻi e hoʻopau i nā mea kanu a me nā hua e hiki ai, aʻo ka liʻiliʻi o kaʻai e loaʻa ana i ka cholesterol. No laila, mālamaʻoe i kou puʻuwai mai nā maʻi he nui a e hoʻomau i keʻano maikaʻi.