Mea Kākau: Bobbie Johnson
Lā O Ka Hana: 10 Apelila 2021
HōʻAno Hou I Ka Lā: 26 Iune 2024
Anonim
600+ PEOPLE/ received your HELP Friends/ March 24 Odessa
Wikiō: 600+ PEOPLE/ received your HELP Friends/ March 24 Odessa

Anter

Inā ua ʻai ʻoe i ka ʻaina kakahiaka no ka ʻaina ahiahi-panekeke, waffles, a me nā hua manu i ʻoki ʻia-ʻike ʻoe i ka leʻaleʻa o ka hoʻololi ʻana i kahi meaʻai. No ke aha ʻaʻole e hoʻāʻo ma ke ʻano ʻē aʻe? "ʻAi ka nui o nā moʻomeheu i ka mea a ko ʻAmelika e ʻike nei ma ke ʻano he meaʻai no ka ʻaina awakea no kā lākou pāʻina mua o ka lā," i wehewehe ai ʻo Mary Hartley, R.D., kahi mea mālama meaʻai ma ka pūnaewele mai New York City. A ʻoiai ʻo ka ʻaina kakahiaka ʻo ia ka meaʻai nui loa e hiki ai iā ʻoe ke ʻai i ke olakino, ʻo ka hoʻohui ʻana i nā meaʻai hou i kāu repertoire ʻaʻole i hoʻololi wale i ka meaʻai, mālama ia iā ʻoe mai ka luhi. Eia kekahi, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka ʻai "ʻaina ahiahi" e hoʻopiha iā ʻoe i mea e ʻai liʻiliʻi ai ʻoe i ka lā. Eia nā meaʻai ʻewalu-a me ka lawelawe ʻana i nā manaʻo-e hana i kāu pāʻina kakahiaka.

Sopa

ʻO ka supo Miso kikoʻī, ʻoiai ʻo kēlā me kēia sup i hoʻokumu ʻia i ka broth kahi koho maikaʻi, keu hoʻi inā piha me nā mea ʻai a me nā protein momona (noho mamao aku i nā biseka a i ʻole nā ​​sopa i hoʻokumu ʻia me ka holika). ʻO ka miso sup, i makemake nui ʻia ma Iapana, hū ʻia, a e like me ka Hartley, hiki i nā meaʻai i hū ʻia ke kōkua i ka ʻōnaehana digestive me nā koʻohune maikaʻi e hoʻoikaika i ka ʻōnaehana pale, a e kōkua iā ʻoe e hana pono i nā mea momona mai nā meaʻai āpau āu e ʻai ai a puni ka lā. I ka manawa aʻe e kauoha ʻoe i ka lawe ʻana, e mālama i ka sopa i hele mai me kāu sushi no ka ʻaina kakahiaka.


Piʻi

ʻO ka pīni ma ka toast kahi kakahiaka kakahiaka nui ma UK, a ua ʻai ʻia lākou me ka palaoa (raiki a i ʻole tortillas) i ke kakahiaka ma ʻAmelika Hema a me ʻApelika. ʻO ke kumu: Ke hui ʻoe i nā pīni me nā kīʻaha, lilo ia i protein piha-a ʻoi aku ka maikaʻi o ka protein e like me nā kumu holoholona. Hoʻohui ʻia, ʻo ka fiber i nā pīni, ma kahi o 16 gram i kēlā me kēia kīʻaha, nā ʻano pono olakino koʻikoʻi āpau, mai ke kōkua ʻana i ka digestion a i ka hoʻohaʻahaʻa ʻana i ka kolesterol maikaʻi. ʻO nā pīni ʻulaʻula, ʻeleʻele, a me ka sodium haʻahaʻa i hoʻomoʻa ʻia ʻo ia kāu pili maikaʻi loa.

Laiki

ʻAʻole ʻo Oatmeal ka palaoa wale nō āu e ʻai ai no ka ʻaina kakahiaka. ʻO ka raiki, bale, bulgur, quinoa, farro, a me nā kīʻaha ʻē aʻe e hana i kahi pāʻina kakahiaka wela weliweli, a hana maikaʻi lākou me nā hoʻopaʻa like ʻana āpau e ʻoi aku ai ka maikaʻi o ka oatmeal ma mua o ka paʻi palaoa-a ʻo ka hapanui ka mea ʻono momona, momona.


E hoʻomoʻa i nā kīʻaha holoʻokoʻa ma mua o ka manawa i nā pūʻulu a hoʻomaʻamaʻa hou no ka ʻaina kakahiaka, e hoʻohui i nā mea e like me ka waiū, huaʻai, nati, ʻanoʻano, a/a i ʻole nā ​​mea ʻala. Hoʻohālikelike ʻia me nā kīʻaha i hoʻomaʻemaʻe ʻia (palaoa keʻokeʻo, berena keʻokeʻo, raiki keʻokeʻo), loaʻa i nā kīʻaha holoʻokoʻa he 18 mau huaora koʻikoʻi a me nā minela e kōkua iā ʻoe e piha a noʻonoʻo i ke kakahiaka a pau.

Saladia ʻoki

Ke noʻonoʻo nei ka poʻe loea e ʻōlelo nei i ʻewalu a 10 mau mea kanu i kēlā me kēia lā, kūpono ke kiʻi ʻana i hoʻokahi lawelawe a ʻelua paha mai kāu ʻai mua. I ka ʻIseraʻela, ʻo ka salakeke kakahiaka - ʻoki ʻia i nā tōmato, nā kukama, a me nā pepa, i kāhiko ʻia me ka wai lemon hou a me ka ʻaila ʻoliva-ua lawelawe ʻia me ka paʻakai a me nā hua. E hoʻowai i ka protein i ka home ma ka hoʻohui ʻana i kahi hua moa i hoʻolapalapa ʻia, ʻiʻo, nā pīni, nā nati, a i ʻole nā ​​ʻanoʻano. A i ʻole e hoʻāʻo i nā hui ʻana o nā kau, e like me nā beets, pears, a me nā walnuts.


ʻAha

ʻO kahi ʻaoʻao ʻaoʻao kakahiaka maʻamau ma UK, ʻo nā halo kahi mea hoʻohui maikaʻi loa i nā omelets, quiches, frittatas, a me nā crepes. A i ʻole hiki iā ʻoe ke hoʻomoʻi i kahi pūʻulu a ʻai iā lākou i hoʻopaʻa ʻia i ka toast me kahi ʻāpana tīhi. ʻOi loa nā haʻahaʻa i nā kalory a me nā momona akā he ʻano momona kā lākou e hoʻohui i ka nui, a hoʻouka ʻia me nā B-vitamina, potassium, a me selenium. Ke hōʻike ʻia nā ʻalalā e ulu nei i ka lā, he kumu maoli lākou no ka lāʻau D.

Iʻa

Inā he kippers ma UK, lox ma Scotland, a i ʻole pan-fried herring ma Nova Scotia, e huakaʻi ma waho o ka US a loaʻa ka iʻa ma ka papaʻaina kakahiaka. ʻOiai ʻaʻole ʻoluʻolu ka iʻa iʻa kakahiaka nui i nā mea a pau, ʻo ka iʻa puhi (e like me ka lox) he ʻono ʻono a ʻono a hiki i ka poʻe ʻaʻole pā i ke ala. Hoʻohui ʻia, hoʻopiha ʻia nā iʻa āpau i ka protein a me nā momona omega-3 olakino, a me ka huaʻai D a me ka selenium.

E hoʻāʻo i kahi mau ʻāpana salmon puhi ʻia i loko o ka ʻeke a me ka tī waiū, a i ʻole kuke i kahi faila o kāu ʻano punahele i ka manawa like e hana ai i nā hua hua.

tofu

ʻOiai hiki iā ʻoe ke hoʻopili i ka tofu me nā lā Pōʻakahi ʻole a me ka lawe ʻana i Thai, ʻo ia nō ka meaʻai ʻaina kakahiaka maikaʻi loa no ka mea hiki ke hoʻohana ʻia i nā ʻano he nui: scrambled, sauteed in cubes and mixed with sayuran, a i kāwili ʻia i loko o kahi smoothie-ʻo ia ke kumu e puni ai kahi meaʻai ʻaina kakahiaka e like me nā hua manu a me nā cereal anu i nā ʻāina e like me Iapana a me India.

Kiʻekiʻe ʻo Tofu i ka protein akā haʻahaʻa i nā calorie, momona, a me ka sodium. Aia pū kekahi i nā ʻakika momona omega-3. E mālama pono i ka mālama pono ʻana, no ka mea hiki ke hoʻohaʻahaʻa ka momona o ka puʻuwai i ka tofu me ka ʻike ʻana i ka mālamalama a me ka ea.

Hummus

ʻAi ʻoe iā ia me nā kāloti ma ka hola 11, no ke aha e puʻupuʻu ʻole ai i kekahi mau hola? ʻAi ʻia ka Hummus no ka ʻaina kakahiaka ma ka Hikina Waena, a he mea olakino maikaʻi loa ia. ʻO ka hui pū ʻana o ka moa maloʻo, tahini, a me ka ʻaila ʻoliva e loaʻa i kahi puree i waiwai nui i ka huaora E, antioxidants, calcium, hao, protein, fiber, vitamina A, a me thiamine. Hoʻomaʻa iā ia ma kahi toast ma kahi o ka pīpī pīpī, ʻai me nā mea ʻai, a i ʻole pālua ʻia me nā ʻāpana avocado a me kahi spritz o ka wai lemon.

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