21 Mea Pono i kēlā me kēia Makua sibuk e pono ai ma ka lima no ka ʻai wikiwiki, olakino
Anter
- Pūmua
- 1. Moaʻi kēpau
- 2. Nā pīni ʻeleʻele kēpau
- 3. Puʻuwai ʻole, umauma moa ʻili ʻole
- 4. Paʻa moa moa mua
- 5. Huamoa
- 6. Iʻa maloʻo
- 7. Tuna kini a pāpaʻi paha
- Nā mānoanoa
- 8. ʻO Couscous
- 9. Quinoa
- 10. Pasta palaoa holoʻokoʻa
- 11. Nā tortilla palaoa holoʻokoʻa
- Nā huaʻai a me nā mea kanu
- 12. Kōmato kēla
- 13. Nā mea kanu paʻahau
- 14. Mele
- 15. Nā hua maloʻo
- Hale waiū
- 16. yogurt Helene
- 17. Pāhi Feta
- Nā ʻono
- 18. Aila ʻoliva
- 19. ʻO ka vineka Balsamic
- 20. Nā mea kanu a me nā mea ʻala
- 21. Hupa a me nā waihona
- ʻLelo hope
Ke hoʻohana nei ʻoe i ka manawa he nui e ʻike pono i ka loaʻa ʻana o ka pēpē i nā meaʻai āpau a lākou e pono ai mai ka waiū umauma a i ʻole ke kaʻina - akā pehea ʻoe?
ʻOiai maikaʻi paha e hoʻolālā i nā ʻaina awakea olakino a hiki i ka salakeke spinach hope loa a me ka pila quinoa pilaf, ke loaʻa kāu pēpē hou, i kekahi manawa ʻaʻole hiki ke hoʻolālā papaʻai no nā mākua i ka hale.
ʻOiai ʻoe e hana nui nei me nā diapē a me ka hānai ʻana a me ka hoʻāʻo ʻana e kiʻi i kahi mea e like me ka hiamoe, ʻo ke kuleana no ka ʻaina awakea hiki ke manaʻo ʻia me he mea lā ʻaʻole hiki ke pale ʻia.
Ma mua o ka paʻi palapala ʻana i nā ʻaina ahiahi kikoʻī, ʻoi aku paha ka naʻauao o ka hele ʻana i kahi hele maʻamau. (E kūpaʻa kākou, ke luhi nui ʻoe a waiho i ka waiū i loko o ka hale waiho, ʻaʻohe o nā kāleka ka hoʻolālā papaʻai paʻakikī.)
Mālama wale i kāu pantry a me ka pahu hau me nā ʻano mea olakino hiki ke hāʻawi iā ʻoe i nā palaka hale e pono ai e huki pū i kahi papaʻai i hoʻomoʻa ʻia i ka home.
Ua uhi mākou iā ʻoe me 21 mau mea pono kūpono, a me nā manaʻo hoʻomoʻa, nā ʻōlelo aʻoaʻo mālama, a me nā hoʻomākaukau pūʻulu nui e kū ma loko o ka pule. E hoʻouka i nā mea aʻe e mālama pono i kāu lumi kuke me ka mākaukau me ka pēpē hou ma ka moku.
Pūmua
1. Moaʻi kēpau
No ke aha lākou e koho maikaʻi ai: ʻO Chickpeas, i kapa ʻia hoʻi nā pī garbanzo, ʻaʻole no ka hummus wale nō. Hoʻopili ʻia kēia mau koa koa kiʻekiʻe me ka protein a me ka hao, e hoʻolilo iā lākou i mea hoʻohui akamai i nā meaʻai i ka ʻaina awakea e like me nā kopa, nā salakeke, a me nā ipu Mekiko
ʻOiai ua kuke ʻia nā kēpau kēpau, ʻaʻole lākou e koi i ka hoʻomākaukau nui. Hoʻohui, e like me nā waiwai kēpau ʻē aʻe, he lōʻihi lōʻihi ko kēia mau hua liʻiliʻi.
Papa kuhikuhi o ka pule pule ʻO nā'ōmato hua waina, kulina, kāpeti, a me nā avocado e hoʻopuni i kēia mau cacpope ʻoi aku ka wikiwiki.
Manaʻo nui-nui: E hoʻomākaukau no ka ʻaina awakea o ka pule ma o ka hana ʻana i kahi pūʻulu nui o kēia sanika kāpili kāpili kāpīpī, kūpono no nā sanwika olakino a me nā wahī.
2. Nā pīni ʻeleʻele kēpau
No ke aha lākou e koho maikaʻi ai: Hoʻokahi kīʻaha o nā pīniʻeleʻele i kuke ʻia i loko o 15 mau huna o ka fiber - kahi mea momona a nā ʻAmelika e hapa nui ʻole ai - me kahi mahele lāʻau olakino o ka protein, magnesium, folate, a me ka manganese.
Me kahi ʻano e paʻa pono i ka kuke ʻana (akā hiki ke hele momona a palu ʻia) nā pīni ʻeleʻele kahi mea hoʻohana āpau e loaʻa i ka lima. Hiki ke mau ke ʻano o ka kēpau i loko o ka pantry no nā mahina, inā ʻaʻole mau makahiki.
Papa kuhikuhi o ka pule pule E lele i luna o kahi kaʻa burger koho hou me kēia mau mea ʻono (a me ka wikiwiki o ka wikiwiki) nā pākeke pīni ʻeleʻele.
Manaʻo nui-nui: Pālua i ka pūʻulu o ka pīni ʻeleʻele uahi a me ka ʻuala ʻuala a hoʻopaʻa i ka hapalua. Mahalo ʻoe iā ʻoe iho ke hiki iā ʻoe ke huki iā ia i ka pō anuanu e hoʻomaʻamaʻa hou a ʻai wale nō.
3. Puʻuwai ʻole, umauma moa ʻili ʻole
No ke aha he koho maikaʻi: ʻO ka hale hana o ka ʻaina kakahiaka o ka pule hebedoma, boneless, umauma moa ʻili ʻole, no loko o ka pahu hau o nā mākua hou.
Hoʻomaʻa koke ia (4 a 5 mau minuke i kēlā me kēia ʻaoʻao ma ke kapuahi) a hiki ke ʻoluʻolu ʻoluʻolu i loko o kahi papa ʻaina awakea wale nō. Hāʻawi pū kahi lawelawe hoʻokahi i ka 53 gram o ka protein - kahi bonus no nā makuahine hānai e pono hou ana i kēia macronutrient.
Papa kuhikuhi o ka pule pule Hiki paha i ka piccata moa ke kani i ka meaʻai, akā he 30 mau minuke wale nō e huki pū i kēia papa hana olakino me nā mea i kamaʻāina e like me ka wai lemon, ka moa moa, a me ka ʻaka.
Manaʻo nui-nui: E hoʻomāmā i kāu ukana ma ke kiʻi ʻana i kahi nui o ka moa barbecue i huki ʻia i ka mea kuke lohi i ka Pōʻakahi ma mua o ka hana. ʻAi iā ia i loko o nā sanewī, ma ka pizza, a i ʻole i ka salakeke e like me ka hala ʻana o ka pule.
4. Paʻa moa moa mua
No ke aha lākou e koho maikaʻi ai: E maʻalahi paha ma mua o ka moa mua? Hana kēiaʻiʻo maʻalahi i ka maʻalahi hope loa inā pōkole ʻoe i ka manawa.
No ke koho olakino loa, e kūʻai wale i nā ʻāpana me ka ʻole o ka hoʻopili ʻana a me nā mea ʻono, a e makaʻala i ka ʻike sodium, ʻoiai hiki i nā preservatives ke hoʻonui i ka paʻakai.
Papa kuhikuhi o ka pule pule Me 4 wale nō nā mea hoʻohui, whīpī kēia moa pasta casserole i kahi uila.
Manaʻo nui-nui: Hana Mekiko ʻelua i hoʻokahi pule ma ka pālua ʻana i ka hoʻopiha ʻana i kēia mau pepelu enchilada i hoʻopiha ʻia. E hoʻohana i ka meaʻai e like me ka mea i kākau ʻia no ka pepa, a laila ʻolokaʻa i ke koena i tortillas a hoʻomoʻa ma ke ʻano he enchiladas kuʻuna.
5. Huamoa
No ke aha lākou e koho maikaʻi ai: Aia kekahi kumu i hua ʻia nā hua moa i waena o nā meaʻai mua a ka hapanui o mākou e aʻo ai e hana. ʻAʻohe manawa o kēia lumi kuke haʻahaʻa i ka manawa kuke a hana maikaʻi i ka ʻaina kakahiaka, ʻaina awakea, a me ka ʻaina awakea.
Hoʻohui ʻia, loaʻa nā huaʻai B i nā huaʻai B, ka wikamina D, a me ka pop o ka protein i loko o kahi pūʻali liʻiliʻi haʻahaʻa.
Nā kuhikuhi manawa āpau: ʻAʻohe mea i koi ʻia i kēia quiche spinach maʻalahi - e hoʻopili wale i kahi papa inoa pōkole o nā mea hoʻohui, ninini i loko o ka pūpū pai, a waiho i ka umu. ʻOiai kālua ʻia kēia mea ʻono ʻono, hiki iā ʻoe ke mālama i pēpē a i ʻole hoʻomaha iki e pono ai.
Manaʻo nui-nui: ʻAʻole wale ka hoʻomākaukau meaʻai no ka ʻaina ahiahi wale nō! No ka ʻaina kakahiaka olakino olakino maikaʻi, hoʻomoʻa i kahi mau kakini muffin tin frittatas, a laila hoʻopaʻa i nā keu. Hoʻouka iā lākou me nā mea ʻai no ka pā hou o ka meaʻai i ka lā mua.
6. Iʻa maloʻo
No ke aha he koho maikaʻi: Ua lohe paha ʻoe he mea maikaʻi e hoʻohui i nā iʻa hou aʻe i kāu papaʻai - a he ʻoiaʻiʻo! ʻO ka Omega-3 fatty acid i loaʻa i ka iʻa i hoʻopili ʻia i ka maikaʻi o ka lolo a me ka puʻuwai, a he nui nā ʻano i loko o nā micronutrients nui e like me iodine, potassium, a me selenium.
Me kēia mau pono āpau, maikaʻi loa ʻaʻole paʻakikī ka iʻa e hoʻomākaukau ai. Ma nā mahana wela, hiki i nā iʻa he nui ke hele aku mai ka pahu hau i ka papa ʻaina ma lalo o 20 mau minuke. (ʻAʻole i koi ʻia ka lawaiʻa iʻa i hoʻomoʻa ʻia.)
Hoʻohālikelike hoʻokahi: E nānā nā wahine hāpai a hānai i nā iʻa i haʻahaʻa i ka mercury, e like me ka salemona, tilapia, a i ʻole trout.
Papa kuhikuhi o ka pule pule Kāhea kēia tilapia Parmesan iā ia iho "iʻa no ka poʻe makemake ʻole i ka iʻa."
Manaʻo nui-nui: E hoʻomoʻa i nā ʻāpana ʻelua o kēia tilapia me ka paprika - hoʻokahi no kahi ʻaina awakea maʻalahi me nā ʻaoʻao ʻelua, kahi e mālama a hoʻohana ai i nā kakaka me nā hoʻopaʻa e like me salsa, avocado, a me ka kirimaʻawaʻawa.
7. Tuna kini a pāpaʻi paha
No ke aha he koho maikaʻi: Haʻaheo ka iʻa iʻa iʻa i ka iʻa i ka hoʻohālikelike o ka nutrient profile i kā lākou mau hoa. Wehe i kahi kini ma hope o ka lā lōʻihi a hāwele i kahi pasta tuna, burger tuna, a i ʻole ʻaina pāpaʻi pāpaʻi, stat.
Papa kuhikuhi o ka pule pule Hele pū me kahi kīʻaha ʻelua a ʻelua paha, hoʻoheheʻe ʻia ka tuna kōmato i kahi pāʻina haʻahaʻa-calorie, low-carb ma ka lele.
Manaʻo nui-nui: ʻO nā pōpō pāpaʻi i koe mai ka pāʻina hebedoma e hana i ka sanu lā ʻono i ka lā aʻe ke lawelawe ʻia i ka palaoa crusty a kāpī ʻia me ka leteto a me ka kōmato.
Nā mānoanoa
8. ʻO Couscous
No ke aha he koho maikaʻi: Ke makua hou ʻoe, he aliʻi ka wikiwiki i ka pāʻina ʻāina.
Mahalo, lawe ʻo couscous i 3 a 5 mau minuke e kuke ai i loko o ka hawewe a i ʻole ma ke kapuahi. Hāʻawi pū kekahi i 6 mau kolamu o nā protein i hoʻokumu ʻia i nā mea kanu i kēlā me kēia kīʻaha a waiwai nui i ka selenium antioxidant.
Papa kuhikuhi o ka pule pule ʻO ka ʻaoʻao ʻaoʻao i loko o 10 mau minuke? ʻAe, e ʻoluʻolu. ʻO Couscous me ka ʻōmato maloʻo a me ka feta kahi leʻaleʻa wikiwiki a me ka maʻalahi o ke Kaiwaenahonua.
Manaʻo nui-nui: Ke hana ʻana i ka couscous ma ke ʻaoʻao e hele me ka moa a iʻa paha, e hana i nā mea hou aʻe ma mua o kāu e pono ai. A laila e hoʻolei i nā mea keu me nā mea ʻokiʻoki a me ka vinaigrette aila ʻoliva no ka saladi hua palaoa.
9. Quinoa
No ke aha he koho maikaʻi: Ua loaʻa iā Quinoa kona kūlana ma ke ʻano he meaʻai olakino. Hāʻawi ia i nā nui o ka fiber, protein, a me nā huaora B, me ka nui o ka hao - hemahema paha kahi makuahine momona ma hope o ka hānau ʻana.
Hana kēia mau pōmaikaʻi i kona manawa kuke ʻoi aku ka lōʻihi o 15 a 20 mau minuke kūpono.
Papa kuhikuhi o ka pule pule ʻOiai hoʻohana ʻia ʻoe e kuke i ka quinoa ma ka umu ahi, maikaʻi ia i ka mea kuke lohi. E hoʻomākaukau i kēia kuke lohi kuke kuke quinoa chili i ke kakahiaka (a i ʻole i ke ahiahi i ka wā e hiamoe ana ka pēpē), a laila hoʻonohonoho a poina a hiki i ka ʻaina awakea.
Manaʻo nui-nui: ʻO ke laiki palai ʻo Quinoa kahi ala olakino a maikaʻi e hoʻohana hou ai i ka quinoa i hoʻomoʻa ʻia mai kahi pūʻulu nui i hana mua ʻia i ka pule.
10. Pasta palaoa holoʻokoʻa
No ke aha he koho maikaʻi: Ah, pasta, ka pane i ka hapa nui i ka minuke hope loa "He aha ka mea no ka ʻaina awakea?" nīnau.
ʻO ka kuke wikiwiki a hoʻouka ʻia me ka fiber a me nā huaora B, ʻaʻole pono ka pasta pasta no kāu waihona mālama pēpē.
Papa kuhikuhi o ka pule pule ʻO ka pāʻina pā hoʻokahi mea hoaaloha a ka makua hou. E hoʻāʻo i kēia pan paneta me ka linguine, ka milo, nā ʻōmato, ka basil, a me Parmesan.
Manaʻo nui-nui: Ke hana ʻana i ka spaghetti me ka marinara, e pāpālua aʻe a hoʻomaʻalili i ka hapalua (kaomi ʻia me ka aila ʻoliva e pale ai i ka ʻōwili ʻia ʻana). Mākaukau ʻoukou a pau e hana i ka pīlani moa pī Thai i kekahi lā ʻē aʻe.
11. Nā tortilla palaoa holoʻokoʻa
No ke aha lākou e koho maikaʻi ai: I kekahi manawa pono ʻoe i kahi kuapo mai ka berena sandwich maʻamau. Hoʻomaʻamaʻa ʻo Tortillas i ka ʻaina awakea i ke ʻano o ka ʻiʻo, mea ʻai, a i ʻole nā ʻālana saladi. I ka ʻaina ahiahi, lawe lākou i ka fiesta ma ke kumu no ka enchiladas a me nā burritos.
E koho pono i nā tortilla palaoa āpau, no ka mea, hāʻawi ka palaoa i nā pulina a me nā meaola ʻē aʻe ma mua o nā hua keʻokeʻo a i hoʻomaʻemaʻe ʻia.
Papa kuhikuhi o ka pule pule ʻAʻohe kumu i hiki ʻole i kahi wahī puʻuwai ke lawelawe i ka ʻaina awakea. E hoʻāʻo i kēia kāwili salakeke Helene wikiwiki ke holo nei ʻoe i ka mahu.
Manaʻo nui-nui: E hana i kahi quesadillas veggie komohana hema no ka ʻaina awakea a e loaʻa ʻoe i kahi ʻaina awakea olakino e ʻūlū no ka hana i ka lā aʻe.
Nā huaʻai a me nā mea kanu
12. Kōmato kēla
No ke aha lākou e koho maikaʻi ai: Hāpai ʻia nā ʻōmato me ka wikamina C, potassium, a me ka lycopene, kahi antioxidant e pili ana me ka hoʻemi ʻia ʻana o ka maʻi ʻaʻai a me nā maʻi puʻuwai. Hoʻohui, punahele lākou me nā keiki a me nā mākua i nā pizza, pasta, a me nā meaʻai meaʻai.
Ke hiki ʻole ke kiʻi iā lākou i ka māla hou, hāʻawi nā ʻōmato kēpau i kā lākou mea ʻono a me nā meaʻai i nā ʻaina ahiahi maʻalahi hebedoma.
Papa kuhikuhi o ka pule pule ʻO nā pīni, nā mea ʻai, ka tī, a me ka baguette i hoʻomoʻa ʻia e hoʻolilo ai i kēia gratin mea kanu i mea ʻai nui i ka meaʻai.
13. Nā mea kanu paʻahau
No ke aha lākou e koho maikaʻi ai: ʻOhi ka hapa nui o nā mea kanu paʻalulu i ka piko o ka hou, no laila loaʻa pinepine ka nui o nā meaola ma mua o nā mea kanu hou i kūʻai ʻia mai ke kau.
Ke hele a nui ka dinnertime, ʻoluʻolu e ʻike hiki iā ʻoe ke huki i nā pī, nā kāloti, ka milo, a i ʻole ka palaina mai loko mai o ka pahu hau a hoʻolei iā lākou i kahi casserole, pasta, a i ʻole sup.
Papa kuhikuhi o ka pule pule Ke hilinaʻi nei kēia moa moa maʻalahi i ka hui ʻana o nā mea kanu paʻahau e hoʻohui i ka ʻono a me nā mea momona.
14. Mele
No ke aha lākou e koho maikaʻi ai: Ke hele nei nā hua, ʻo kēia pahu pahu ʻaina awakea kekahi o ka lōʻihi loa.
Waiho ʻia i loko o ka pahu hau, hiki i nā ʻōpela ke hala i 2 mau mahina. No laila e hoʻopaʻa waiwai ma Galas, Fujis, a i ʻole Granny Smiths no ka ʻoki ʻana i nā wahī a i ʻole ka palaʻai ʻana me nā meaʻai.
Papa kuhikuhi o ka pule pule E hana ka mea kuke lohi i ka hana i kēia moa Crock-Pot momona a me ka ʻono.
15. Nā hua maloʻo
No ke aha lākou e koho maikaʻi ai: ʻOiai ʻaʻole i loaʻa i nā hua maloʻo ka mana hydrating o kā lākou mau hoa hou, ʻoi aku ka nui o ka momona o ka momona, ʻaila no ka auneke.
Koho i nā cherry maloʻo, cranberry, fiku, a me nā apricots e hoʻonui i ka ʻono a me ka fiber i nā salakeke, nā kīʻaha palaoa, a me nā mea i hoʻomoʻa ʻia.
Papa kuhikuhi o ka pule pule ʻO ka saladi fiku 5 mau minuke arugula ʻaʻole wale ka waha e hoʻohāinu me nā ʻalemona i hoʻomoʻa ʻia, nā arugula peppery, a me nā fiku maloʻo momona - ʻoi aku ka maikaʻi a me ka wikiwiki.
Hale waiū
16. yogurt Helene
No ke aha he koho maikaʻi: Me kona ʻano mānoanoa a me nā ʻano protein kiʻekiʻe, maikaʻi ka Greek yogurt e loaʻa i ka lima no ka hoʻohana ʻana i nā mea i hoʻomoʻa ʻia, a i ʻole ma ke ʻano he mea ʻoi aku ka hakahaka no ka momona kawa i nā sausa a i ʻole nā topping.
Papa kuhikuhi o ka pule pule Lawe ʻo Greek yogurt i kahi o ka waiū whipping kaumaha i loko o kēia kīʻaha Greek yogurt Alfredo i hoʻomālamalama ʻia.
Manaʻo nui-nui: Hiki i kahi pūʻulu nui o nā biscuits yogurt Greek ke hana i nā hana pālua ma ke ʻano he ʻaoʻao no nā meaʻai he nui. Paʻahau i nā biscuits āu e hoʻohana ʻole ai i ka lā mua a ʻelua paha ma hope o ka hoʻomoʻa ʻana.
17. Pāhi Feta
No ke aha he koho maikaʻi: ʻO Feta kekahi o nā chees o nā calorie haʻahaʻa, a no ka mea ʻaʻole pono e hoʻoheheʻe ʻia e hana maʻalahi i nā ʻano mea he nui, he koho kūpono no nā meaʻai wikiwiki.
Papa kuhikuhi o ka pule pule ʻO 15 mau minuke wale nō e lawe ai i kēia salakeke Mediterranean ma ka papa.
Nā ʻono
18. Aila ʻoliva
No ke aha he koho maikaʻi: Ehia mau papa hana e hoʻomaka me, "I loko o kahi pūkana nui, e ʻaila ai i ka aila ʻoliva ...?" He nui!
ʻAʻole wale ka aila ʻoliva ke kumu ʻono o ka nui o ka hele ʻana i ka pule o ka pule, ke kaena pū kekahi i nā pono no ke olakino puʻuwai.
Kōkua mālama: Mai mālama i ka aila ʻoliva ma hope o kāu kapuahi. Ma kahi o, e mālama i kahi wahi anuanu, ʻeleʻele, e like me ka mālamalama a me ka wela e wikiwiki ai i ka hao.
19. ʻO ka vineka Balsamic
No ke aha he koho maikaʻi: Lawe mai ka vīnega Balsamic i kona ʻono maʻa mau i nā ʻano like ʻole o ka pale salakeke a me nā marinades. Hāʻawi paha ia i nā pono olakino e like me ka hoʻohaʻahaʻa ʻana i ka cholesterol a me ke kākoʻo ʻana i ka pohō kaumaha.
Mai loko mai o ka soy? E hoʻohana i ka vineka balsamic ma ke ʻano he pani i kahi pinch.
Kōkua mālama: E like me ka aila ʻoliva, maikaʻi loa ka vīnega balsamic mai ka mālamalama a me ka wela. E mālama i loko o ka pantry e mālama hou i ka lōʻihi.
20. Nā mea kanu a me nā mea ʻala
No ke aha lākou e koho maikaʻi ai: No ka pop wikiwiki o ka mea ʻono, ʻaʻole hiki iā ʻoe ke hele hewa me nā mea kanu maloʻo a me nā mea ʻala. Hoʻonui kēia mau mea kumukūʻai i ka ʻono me ka ʻole o ka hoʻohui ʻana i ka momona a i ʻole nā calorie.
Kōkua mālama: E hele i loko o kāu mea ʻala ma kahi o hoʻokahi manawa i ka makahiki e nānā i nā lā palena pau. ʻOiai ke hala nei nā mea kanu a me nā mea ʻala no nā makahiki, ʻike paha ʻoe i kahi mea e pono ai e hoʻolei.
21. Hupa a me nā waihona
No ke aha lākou e koho maikaʻi ai: Ma waho aʻe o nā sopa maʻamau, nā mea ʻai a me nā mea kanu mea ʻai a mea kūʻai paha i mea hoʻomaka no nā sausa a me nā casseroles.Koho i kahi ʻano sodium haʻahaʻa, ʻoiai e hoʻomāhuahua ai ke kai i kēia micronutrient.
Kōkua mālama: Ma hope o kou wehe ʻana i kahi ipu o ka broth a i ʻole nā waihona, mālama iā ia i loko o ka pahu hau no 5 mau lā a i kahi pule, a i ʻole ka hau no 6 mau mahina.
ʻLelo hope
Hōʻike ka noiʻi e pili ana ke kuke ʻana i ka home me ka ʻai ʻana i ka papaʻai olakino ʻoi loa - kahi mea nui no ka hoʻololi ʻana i kekahi manawa i nā mākua.
E hoʻomaka me kēia mau mea pono a loaʻa iā ʻoe ka waiwai nui o nā mea no ka ʻai olakino, ʻoiai nā lā crunched me ka pēpē.
ʻO Sarah Garone, NDTR, kahi mea hānai, mea kākau olakino freelance, a me ka mea kākau blog meaʻai. Noho ʻo ia me kāna kāne a me ʻekolu mau keiki ma Mesa, ʻAlikona. E ʻike iā ia e kaʻana like ana i ka ʻike olakino olakino olakino i ka honua a me (ka hapanui) nā papa kuhikuhi olakino ma He Leta Aloha i ka ʻAi.
Ua Olelo Ia Oe
Cirrhosis
