Mea Kākau: John Stephens
Lā O Ka Hana: 22 Ianuali 2021
HōʻAno Hou I Ka Lā: 21 Nowemapa 2024
Anonim
USS Thresher Nuclear Submarine Wreck
Wikiō: USS Thresher Nuclear Submarine Wreck

Anter

ʻO ka hōʻemi ʻana i kāu lawe ʻana i ka calorie hiki ke lilo i ala maikaʻi e lilo i ka kaumaha.

Eia nō naʻe, ʻaʻole like nā meaʻai āpau ke pili i ka waiwai kūpono. Haʻahaʻa kekahi mea ʻai i nā calorie a haʻahaʻa hoʻi i nā meaola.

Ke kaohi ʻana i kāu lawe ʻana i ka calorie, he mea nui e koho i nā meaʻai momona-momona, i loaʻa ka nui o nā meaola no ka helu o nā calories a lākou e hāʻawi ai.

He aha hou aʻe, kahi papaʻai piha i nā meaʻai āpau, nā mea momona-momona e kōkua iā ʻoe e ʻoluʻolu hou aʻe i ka ʻoki ʻana i nā calorie ().

Eia he 42 mau meaʻai momona i haʻahaʻa i ka hānai.

1-4. ʻAi a me nā moa

No ka mea kiʻekiʻe lākou i ka protein, ʻo kaʻiʻo momona a me nā moa nā meaʻai maikaʻi e ʻai ai ke hoʻāʻo nei ʻoe e ʻokiʻoki i nā calorie.

Hoʻoikaika ka Protein i nā manaʻo o ka piha a hiki ke kōkua iā ʻoe e ʻai i nā calorie liʻiliʻi i loko o ka lā (,).


ʻO nā ʻiʻo haʻahaʻa o nā calorie ka lahilahi. ʻO ka momona ka calorie-dense, no laila ʻo nā ʻoki momona o ka ʻiʻo ka nui o ka helu calorie.

1. ʻO ka maka o ka steak puni

ʻAʻohe kumu e hiki ʻole ai iā ʻoe ke leʻaleʻa i kahi steak i ka ʻoki ʻana i nā calorie. Mālama ka pīpī a kahi kumu maikaʻi o ka huaʻai B12 a me ka hao (4).

ʻO ka hao kahi mea pono nui e kōkua i ka lawe ʻana i ka oxygen ma loko o kou kino, ʻoiai ʻo ka huaora B12 e pono ai e hana i nā hunaola ʻulaʻula ().

Eia naʻe, e nānā i ka maka o ka pōʻai kahi ʻoki loa o ka pīpī. E mālama pono ʻaʻole e kuke, a paʻakikī a maloʻo paha.

Kalepona: 138 no 3-auneke (86-gram) e lawelawe ana

2. Puʻuwai ʻole, umauma moa ʻili ʻole

ʻO ka moa kahi iʻa mea maʻalahi loa kahi kumu maikaʻi loa o ka protein (6).

Hiki iā ʻoe ke mālama i ka haʻahaʻa o ka calorie ma ka pale ʻana i nā ʻili āpau a me nā momona i ʻike ʻia.

Kalepona: 92 no 3-auneke (86-gram) e lawelawe ana

3. Uma Kōkō

Nui ka poli o Tureke i ka protein, wikamina B6, a me ka niacin. Kōkua nā wikamina B i kou kino e wāwahi i ka meaʻai āu e ʻai ai a hoʻopili iā ia i ka ikehu (7).


Kalepona: 93 no 3-auneke (86-gram) e lawelawe ana

4. Puʻupaʻa puaʻa

ʻO Tenderloin kekahi o nā ʻoki loa o ka puaʻa, e hoʻolilo ana i kahi koho haʻahaʻa haʻahaʻa nui loa.

Nui ka puaʻa i nā huaʻai B he nui a me kahi kumu maikaʻi loa o ka protein kiʻekiʻe (8).

Kalepona: 122 no 3-auneke (86-gram) e lawelawe ana

5-8. ʻO ka iʻa me ka iʻa iʻa

ʻO ka hapa nui o nā iʻa a me nā iʻa iʻa e momona nui a maikaʻi loa nā koho inā e kaohi ana ʻoe i nā calories.

E like me kaʻiʻo, nui ka protein o ka iʻa a me nā iʻa iʻa. Hāʻawi pū lākou i nā meaola nui e like me ka wikamina B12, iodine, a me ka omega-3 fatty acid ().

He nui nā pono o ka Omega-3 fatty acid, e like me ka hoʻemi ʻana o ka mumū a me ka hoʻomaikaʻi ʻana i ke olakino puʻuwai ().

5. Cod

ʻO Cod kahi iʻa wīwī, keʻokeʻo i kiʻekiʻe i ka protein akā haʻahaʻa i nā calories.

He waiwai pū kekahi i loko o ka huaʻai B12, iodine, a me ka selenium, a loaʻa kahi helu kūpono o ka omega-3 fatty acid. He mea nui ka Iodine no ka hana pono o ka lolo a me ka thyroid, akā ʻaʻole lawa ka hapa nui o ka poʻe (11,).


Kalepona: 70 no 3-auneke (86-gram) e lawelawe ana

6. Salemona

ʻO Salmon kahi iʻa momona momona i kau ʻia me ka omega-3 olakino puʻuwai. He kiʻekiʻe pū kekahi ia i ka wikamina B12 a me kekahi o nā meaʻai e loaʻa kūlohelohe i ka nui o nā huaora D (13).

He mea nui kēia, ʻoiai ʻo ka hemahema o ka wikamina D kahi pilikia maʻamau a puni ka honua. Pili ʻia ia me nā pilikia olakino like ʻole, e like me ka osteoporosis, ka maʻi ʻaʻai, nā maʻi autoimmune, a me ke koko kiʻekiʻe (,).

Kalepona: 99 i kahi 3-auneke (86-gram) e lawelawe ana

7. Pāleka

ʻO ka Scallops kahi pūpū liʻiliʻi liʻiliʻi me kahi ʻono momona a me nā ʻono (16).

E nānā pono e hōʻalo i nā sausa kiʻekiʻe-calorie a ʻoluʻolu i nā scallops i hoʻomoʻa ʻia, i hoʻomoʻa ʻia, a i hoʻomoʻa ʻia.

Kalepona: 26 i 5 mau scallops liʻiliʻi (30 gram)

8. ʻAilika

Hāʻawi wale ʻo 1 ʻōlika ma kahi o 100% o ka waiwai o kēlā me kēia lā (DV) no ka huaʻai B12 a ma luna o ka hapalua o ka DV no zinc a me selenium (17).

ʻO kahi lawe kūpono o ka selenium e hōʻemi i ka makaʻu o ka maʻi ʻaʻai prostate i nā kāne ().

Kalepona: 41 no ka ʻōlika (50 gram)

9-17. Nā mea kanu

ʻO ka hapa nui o nā mea kanu i haʻahaʻa i ka calories akā kiʻekiʻe i nā wikamina, minerals, fiber, a me nā antioxidants. Hana maikaʻi kēia iā lākou no ka pohō kaumaha.

ʻOi aku ka nui o nā mea ʻai i ka wai a me ka fiber, kahi mea e kōkua ai iā ʻoe e piha me ka ʻai ʻole i ka nui o nā calories ().

ʻOi aku ka nui o nā mea kanu Starchy e like me kaʻuala a me nā squash hoʻoilo i nā calorie akā nui loa ka momona.

9. Kāpena Kina

ʻO ka kāpena Pākē, e hoʻopili ana i ka napa a me ka bok choy, kū i ka piko o ka papa inoa ke hiki mai i ka momona o ka momona. He kiʻekiʻe kēia cabbage i loko o nā huaora C a me K a loaʻa ka helu o ka folate maikaʻi (20).

Hāʻawi ke kāpeti Kina iā ia i kahi mea ʻono maikaʻi loa a mālama i kāna mau meaʻai.

Kalepona: 12 no ke kīʻaha (75 gram)

10. Kahawai wai

ʻO ka Watercress kahi nīoi, ʻōmaʻomaʻo lau kekahi o nā mea ulu momona i hiki ke ʻai.

He haʻahaʻa loa ia i nā calorie akā loaʻa nā nui o nā wikamina A, C, a me K. Hiki iā ʻoe ke hoʻolei i ka wai wai i loko o ka salakeke a hoʻowali iā ia me nā mea kanu ʻē aʻe (21).

Kalepona: 4 no ke kīʻaha (36 gram)

11. Kukama

Haʻahaʻa nā kukama i nā calory ma muli o ka hapa nui o ka wai.

ʻO ka mea e ʻoliʻoli, ke awa nei lākou i kahi huina nui o ka wikamina K1 a me kekahi mau mea kanu mea pono (22,).

Kalepona: 45 ma kēlā me kēia kukama (300 gram)

12. Lihi

ʻO ka Radishes kahi hua pepa, nā mea kanu kolose a haʻahaʻa i nā calorie akā piha i ka ʻono.

Hāʻawi lākou i kahi nui kūpono o ka wikamina C a me kahi liʻiliʻi o folate (24).

Kalepona: 1 no ka radish (6 gram)

13. Seleri

Nui ka Celery i ka huaʻai K1 a me nā mea kanu i loaʻa nā anti-inflammatory (25,).

Kalepona: 6 no ke koʻokoʻo (38 gram)

14. Kale

ʻO Kale kahi mea ʻai momona loa. Hiki iā ʻoe ke ʻoi aku ma kahi o 100% o ka DV no nā huaora A, C, a me K1 ma ka ʻai ʻana i 1 kīʻaha wale nō (68 gram) o ka kale.

I ka ʻoiaʻiʻo, hāʻawi kēia lawelawe i ʻehiku mau manawa i ka nui o ka wikamina K āu e pono ai i ka lā. He mea koʻikoʻi ka Vitamin K no ke kāpili ʻana i ke koko (27).

Kalepona: 34 no ke kīʻaha (68 gram)

15. Mīkini

He kiʻekiʻe ka spinach i ka folate, manganese, a me nā wikamina A, C, a me K1. He waiwai pū kekahi ia i nā antioxidant hakakā me ka maʻi ʻaʻai e like me flavonoids a me carotenoids (28).

Ke hoʻomaka nei i kāu pāʻina me ka salakea i hana ʻia mai ka milo a i ʻole nā ​​lau lau ʻē aʻe e kōkua iā ʻoe e piha a ʻai i nā calori liʻiliʻi ma ().

Kalepona: 7 ma ke kīʻaha (30 gram)

16. Nā pepa bele

ʻO nā pepa Bell he mea momona a kiʻekiʻe i ka fiber, vitamini C, a me nā carotenoids (30).

ʻO nā Carotenoids he mea kanu kanu hakakā kaua i hiki ke hoʻomaikaʻi i ke olakino maka (,).

Kalepona: 37 ma ka pepa (119 gram)

17. ʻOhana

ʻO ka fungus he fungi akā hoʻolaha pinepine ʻia me nā mea kanu. Loaʻa iā lākou kekahi mau huaʻai B a me kahi nui o ka potassium a me selenium (33).

Ua pili kekahi mau ʻalalā ʻai me nā pono olakino, e like me ka ʻōnaehana paleʻoniʻoni i hoʻoikaika ʻia, hoʻemi i ka mumū, a me ka hoʻemi liʻiliʻi o ka maʻi ʻaʻai (,,)

Kalepona: 15 no ke kīʻaha (68 gram)

18-23. Nā hua a me nā hua

ʻOi aku ka kiʻekiʻe o nā hua ma nā kalorika ma mua o nā mea kanu. Eia nō naʻe, ʻo ka hapa nui o nā huaʻai he momona-momona a kūpono i kahi i kāu papaʻai haʻahaʻa haʻahaʻa.

18. Pōpaka

Waiwai ka Strawberries i ka fiber a me nā antioxidants. Hāʻawi pū lākou i kahi lāʻau nui o ka wikamina C (37,).

Kalepona: 46 no ke kīʻaha (144 gram)

19. Kaulana

He melon ʻo Cantaloupe me ka ʻomaʻomaʻo, ʻalani ʻalani i kiʻekiʻe i nā huaora A a me C (39).

He kumu waiwai hoʻi ia o ka beta-carotene, a he mea nui ia no nā maka olakino a me ka ʻili.

Kalepona: 60 ma ke kīʻaha (176 gram)

20. Mākala

ʻO Watermelon ka hapa nui o ka wai, no laila kona inoa. Loaʻa iā ia kahi mahele lāʻau maikaʻi o ka wikamina C a me ka pro-vitamin A (40).

ʻO ka mea hou aku, waiwai kēia melona i ka lycopene, kahi mea kanu i hiki ke pale aku i nā maʻi puʻuwai a me kekahi mau maʻi ʻaʻai (,).

Kalepona: 46 no ke kīʻaha (153 gram)

21. Blueberry

ʻO ka huaʻalani he hua punahele, momona loa. Loaʻa lākou i ka waiwai nui i nā antioxidant, wikamina C, wikamina K1, a me ka manganese (43).

Loaʻa i kēia mau pūhui nā pono olakino he nui, me kahi hopena pale e kūʻē i nā maʻi puʻuwai (,).

Kalepona: 84 no ke kīʻaha (147 gram)

22. Pākaʻakai

E like me nā hua ʻalani ʻē aʻe, kiʻekiʻe ka grapefruits i ka wikamina C. Loaʻa ka kala i ka huaʻulaʻula mai ka mea kanu mea kanu lycopene (46).

Kalepona: 57 calories no ka hapalua hua (136 gram)

23. Kiwifruit

Hoʻokahi wale nō kiwifruit, me ka ʻole o ka ʻili, loaʻa nā wikamina C āpau āu e pono ai i ka lā. Hāʻawi pū kekahi i kahi lāʻau maikaʻi o ka fiber a me ka huaola K1 (47).

Kalepona: 46 no ka hua (75 gram)

24-25. Legume

ʻO nā legume kekahi o nā kumu waiwai kumu lāʻau a maikaʻi loa i nā meaʻai.

24. Nā pīniʻeleʻele

ʻO ka pīniʻeleʻele kahi kumu protein a maʻalahi hoʻi i kumu kūʻai.

He kiʻekiʻe loa lākou i ka fiber a me ka folate ʻoiai e loaʻa ana ka nui o nā huaora B, ka hao, ka magnesium, a me ka manganese (48).

Kalepona: 114 calories ma ka ʻekahi 1/2 (86 gram)

25. Nā Lētē

Hoʻohālikelike ʻia i nā legume ʻē aʻe, wikiwiki a maʻalahi hoʻi ka hoʻomākaukau ʻana o ka lentil. He kiʻekiʻe lākou i ka protein, fiber, folate, thiamine, iron, potassium, a me manganese (49).

ʻO ka mea hou aku, loaʻa nā lentil i ka fiber a me ka protein. Hana kēia iā lākou e hoʻopihapiha hoʻopihapiha ʻoiai haʻahaʻa lākou i nā calories ().

Kalepona: 165 no 1/2 kīʻaha (142 gram)

26–29. Ka waiū a me nā hua manu

Ke hiki mai i nā huahana waiū, hoʻololi ka helu calorie me ka momona momona.

Inā ke hoʻāʻo nei ʻoe e hoʻohaʻahaʻa i kāu lawe ʻana i ka calorie, pili i nā koho waiū momona momona a momona ʻole.

26. Ka waiū skim

ʻO ka waiū skim kahi kumu haʻahaʻa haʻahaʻa o ka protein kiʻekiʻe. Loaʻa ka waiū i ka waiū, a ʻo ka hapa nui o nā mea hana waiū e hoʻopiha i kā lākou huahana me ka wikamina D (51).

Kalepona: 86 no ke kīʻaha (240 ml)

27. Kākoʻo momona momona ʻole

Kiʻekiʻe ʻo Yogurt i ka protein a me ka puna. Aia pū kekahi i loko o nā yogurts Probiotic i nā koʻohune ola, kahi e pōmaikaʻi ai i kou olakino digestive (, 53).

Koho i ka yogurt mānoanoa, unsweetened ʻole no ka mea ʻono i nā ʻano ʻono i nā nui o ke kō a me nā calories. Hoʻohui i nā huaʻai a i ʻole nā ​​berry no ka ʻono a me ka ʻono maoli.

Kalepona: 137 no ke kīʻaha (245 gram)

28. ʻO ka tī liʻiliʻi momona

ʻO ka tī kīnā kahi palupalu, momona, a me ka tī hou i haʻahaʻa i ka nui o nā calories a kiʻekiʻe i ka protein.

ʻO ka hapa nui o nā hale kūʻai e halihali i nā tīhi me nā momona momona. No ka helu calorie haʻahaʻa loa, e koho i ka tī wai me 1% milkfat (54).

Kalepona: 82 no 1/2 kīʻaha (114 gram)

29. Huamoa

ʻO nā hua manu kahi kumu kūʻai kumu kūʻai a me ka momona o ka protein kiʻekiʻe.

Ke hoʻopihapiha piha nei nō hoʻi lākou. Hoʻomaopopo nā noiʻi i ka ʻai ʻana i nā hua no ka ʻaina kakahiaka hiki ke kōkua iā ʻoe e ʻai i nā calori liʻiliʻi, i hiki ke hoʻonui i ka pohō kaumaha (,).

Kalepona: 72 no ka hua nui (50 gram)

30–34. Nā mānoanoa

ʻO nā hua hua olakino nā mea i hana ʻole ʻia a hoʻomaʻemaʻe ʻia.

Hiki i nā hua palaoa piha piha i ka fiber ke kōkua iā ʻoe e noʻonoʻo i ka piha no ka lōʻihi, kahi e hiki ke kōkua iā ʻoe e ʻai i nā calori liʻiliʻi ().

30. Popopona

ʻO Popcorn kahi ʻano kulina e hoʻonui a pope ke hōʻike ʻia i ka wela.

ʻO kahi mea olakino olakino olakino liʻiliʻi, ʻoiai ʻaʻole ʻoe e hoʻopili iā ia me ka waiūpaka a i ʻole nā ​​pāpale olakino maikaʻi ʻole. ʻO kahi popcorn pop -orn he koho maikaʻi.

Kalepona: 31 no ke kīʻaha popped (11 gram)

31. Nihi Shirataki

ʻO nā noodles Shirataki nā noodle Kepani i hana ʻia mai kahi tuber e like me ka yam i kapa ʻia ʻo konjac. ʻAneʻane lākou i ka calorie-ʻole a kiʻekiʻe i ka fiber.

Kalepona: 5 ma nā 3.5 auneke (100 gram)

32. ʻOka a me ka oatmeal

ʻO ka palaoa he palaoa cereal naʻau momona i ka fiber a me nā antioxidants. Loaʻa pū lākou i ka protein, kekahi mau huaʻai B, a me ka manganese (57).

Hōʻike nā noiʻi e pili ana ka ʻai ʻana i ka oats me ka LDL (maikaʻi) pae kolesterol a hoʻohaʻahaʻa i ke koko. Hōʻike kekahi mau haʻawina i ka ʻai ʻana i ka oats e kōkua paha i ka pohō kaumaha (,,).

Kalepona: 124 i ke kīʻaha kuke 3/4 (175 gram)

33. Laiki ʻāhiu

Hoʻomoʻa ʻia ka laiki hihiu a ʻai nui e like me ka laiki mau. Eia nō naʻe, ua emi iki ia i nā calorie ma mua o ka laiki keʻokeʻo a ʻeleʻele paha.

Hāʻawi pū ia i ka fiber, protein, kekahi mau huaora B, zinc, a me ka manganese (61).

Kalepona: 166 no ke kīʻaha kuke (164 gram)

34. Quinoa

ʻO Quinoa kahi pseudocereal gluten-free i kūʻai ʻia pinepine ʻia ma ke ʻano he superfood ma muli o kāna mea momona a me nā mea antioxidant.

Hoʻopili ʻoi aku ka nui o nā protein ma mua o ka nui o nā hua a hāʻawi pū kekahi i nā huaora B, ma ka ʻaoʻao o ka hao, ka magnesium, a me ka manganese (62).

Kalepona: 222 no ke kīʻaha kuke (185 gram)

35–36. Nā hua a me nā hua

Ma ka laulaha, ʻo nā nati a me nā ʻanoʻano nā meaʻai calorie kiʻekiʻe. Eia nō naʻe, nui ka momona o lākou a pono e hoʻopili ʻia i kāu papaʻai ʻoiai ke kaohi nei ʻoe i nā calorie.

35. waiū ʻalemona ʻole i hoʻomoʻi ʻia

Hana ʻia ka waiū almond mai nā ʻalemona lepo a me ka wai.

He pani kaulana ia no ka poʻe i maʻi i ka waiū a hoʻohaʻahaʻa nui i nā calorie ma mua o ka waiū o ka bipi.

ʻO ka nui o ka momona o ka waiū almond e like me ka waiū o ka bipi, a he kiʻekiʻe pū kekahi me ka huaora E (63).

Kalepona: 38 no ke kīʻaha (240 ml)

36. Chestnuts

ʻOi aku ka haʻahaʻa o nā pahu i nā kālani ma mua o nā nati ʻē aʻe. He kiʻekiʻe nō hoʻi lākou i ka fiber, ka wikamina C, a me ka folate (64).

Kalepona: 63 no auneke (28 gram)

37-40. Mea inu

ʻO nā mea inu momona me ke kō ka ʻenemi o ka pohō kaumaha. ʻOkoʻa, ʻo ka hapa nui o nā mea inu kō ʻole ka haʻahaʻa o ka calorie.

E hōʻoia mau i ka lepili e ʻike inā ʻaʻole i loko o kāu wai inu ke kō. Hoʻohui ʻia, kiʻekiʻe nā wai momona i ke kō a pono e hōʻalo ʻia.

37. Wai

ʻO ka wai ka mea inu maikaʻi loa hiki iā ʻoe ke ʻai, a ʻaʻohe mau calorie i nā manawa āpau.

Kalepona: 0

38. Kī ʻohi ʻole

ʻO ka tiima ʻole ka calorie-manuahi a hāʻawi i nā mea kanu pono kūpono. ʻO ka mea kikoʻī, pili ke kī ʻōmaʻomaʻo me nā pono he nui ().

Kalepona: 0

39. Kope ʻeleʻele

Hoʻouka nā mea inu momona mai nā hale kope me nā calorie. Ma ka ʻaoʻao ʻē aʻe, ʻo ka kofe ʻeleʻele kahi mea inu me ka ʻole o ka calorie.

Hōʻike nā ʻike he nui i ka poʻe inu kofe i ka liʻiliʻi o ka makaʻu o kekahi mau maʻi maʻi mau (66,,).

Kalepona: 0

40. Wai ʻālohilohi

ʻO ka wai pīpī kahi ala hou a me ke olakino maikaʻi i nā mea inu momona momona.

ʻO ka hapa nui o nā wai aniani he wai maʻalahi i hoʻopili ʻia me carbon dioxide, akā e nānā i ka lepili o kāu punahele punahele e ʻike pono ʻaʻole i hoʻohui ʻia ke kō.

Kalepona: 0

41–42. Nā mea ʻono

Hoʻopiha kekahi o nā condiment i ke kō a hiki ke hoʻohui i nā calorie i kāu pāʻina. Eia nō naʻe, haʻahaʻa loa ka nui o nā mea ʻono ʻono.

41. Nā mea kanu a me nā mea ʻala

ʻO nā mea kanu a me nā mea ʻala kahi ala maikaʻi loa e hoʻohui i ka ʻono i kāu meaʻai. Hiki paha i kekahi mau ke kōkua i kou olakino.

ʻO ke kinamona, turmeric, kālika, ʻōlapa, a me ka pepa cayenne kahi mea ʻala i waiwai nui i nā antioxidant a me nā mea kanu pono o nā mea kanu.

42. Nā condiment haʻahaʻa-pālolo

Eia kekahi mau condiment i ʻūlū i kahi punch o ka ʻono me nā calorie liʻiliʻi loa (69, 70, 71, 72, 73):

  • Vinegar: 3 calories i ka punetune (15 ml)
  • Wai lemona: 3 Kalori ma ka teaspoon (5 ml)
  • Salsa: 4 Kalori ma ka punetune (15 gram)
  • Mākala wela: 0,5 calories ma ka teaspoon (5 ml)
  • ʻO Horseradish: 2 Kalori ma ka teaspoon (5 gram)

Ke laina lalo

ʻAʻole pono ka luhi a me ka bland i ka papaʻai calorie haʻahaʻa. ʻO ka ʻoiaʻiʻo, piha ka nui o nā meaʻai olakino i ka ʻono akā haʻahaʻa i nā calori.

ʻO ka ʻai ʻana i nā ʻano mea momona like ʻole e hōʻoia i kou kino e loaʻa ana nā mea pono e pono ai - a hoʻonui paha i kou ʻoluʻolu me kāu papaʻai.

ʻO ka mea nui, nā meaʻai āpau ʻole i mālama ʻia e mālama i ka nui o nā mea momona.

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