8 Hacks Meaʻai Ola

Anter

• E lūlū i kahi niu
• Wai Koktail
• Ditch Dairy no Avocado
• ʻO Chill Out me Edamame
• E kālua me ka pīʻeleʻele
• Pākuʻi ʻia me Cauliflower
• Māka me Kope
• E koho i ka Oats
• Huaʻai "Choc" i luna
• Nānā no

Ua lōʻihi kou hoʻohana ʻana i ka yogurt Helene ma kahi o ka ʻaila kawa, ka mayo, a me ka ʻaila; hoʻonui ʻia mai ka pasta keʻokeʻo a hiki i nā noodles palaoa holoʻokoʻa; a ʻaʻole paha i hoʻopaʻa ʻia no ka lau letus. ʻO nā neʻe akamai āpau-a, laki no kā mākou ʻono puʻupaʻa, ʻaʻole kū paʻa nā pōkole maʻalahi ma aneʻi. ʻAneʻane pau ʻole nā ​​hiki no nā mea ʻai maikaʻi nāu, no laila e mālama i nā avokado, nā pīni ʻeleʻele, kope, a me ke kokolekaʻeleʻele hoʻi, a hoʻomaka i ke olakino i kāu mau punahele punahele a pau.

E lūlū i kahi niu

Wai Koktail

ʻOiai ʻaʻole haʻahaʻa ka wai ʻona, ʻo nā mea kāwili kō i hoʻohui ʻia e hana i nā mea inu hiki ke hana maoli iā ʻoe i loko. E hoʻāʻo i ka wai niu ma kahi, a he 6 ka nui o kēlā me kēia ʻuneke. "Hāʻawi ia i nā electrolytes kī e like me ka potassium, magnesium, a me ka calcium," wahi a Patricia Bannan, R.D., ka mea kākau o ʻAi Pono Ke Paʻa ka Manawa. "E kōkua paha kēia mau mea e mālama iā ʻoe i ka hydrated a no laila e pale i kahi hangover inā ʻoe e hana nui." E koho pono i ka wai niu kūlohelohe āpau, mai ka noʻonoʻo ʻana, no ka hooch olakino loa.

Ditch Dairy no Avocado

ʻAʻole wale no ka guac, hana maikaʻi ka avocado ma ke ʻano he pani no ka pata i loko o nā mea i kālua ʻia e like me nā muffins a me nā berena me ka hoʻololi ʻole i ka ʻono, wahi a Diane Henderiks, R.D., chef pilikino a hoʻokumu i ka Dish me Diane. E hoʻohana i ka nui o ka avocado maʻemaʻe e like me ka pata, a e mālama ʻoe ma kahi o 80 calories, 9 grams o ka momona, a me 7 grams o ka momona momona no ka punetune. E hoʻololi like i ka mayo i ka lole a me nā sandwiches e like me ka iʻa tuna e hoʻopau ai ma kahi o 70 calories, 8 grams o ka momona, a me 1 gram of saturated no ka punetune. "ʻO ka nui o kāu mash a whisk i ka avocado, ʻoi aku ka maʻalahi," wahi a Henderiks.

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ʻO Chill Out me Edamame

E mālama i kahi ʻeke o ka edamame meaola i loko o kāu pahu hau, a hoʻohana i nā pīni ʻōmaʻomaʻo e like me nā pahu hau i kāu hamo no kahi kumu kumu kumu protein maikaʻi, i ʻōlelo ʻo Henderiks. ʻO ka hapahā kīʻaha wale nō he 3 grams no 30 calories.

E kālua me ka pīʻeleʻele

ʻAʻole ʻike maopopo ʻia ʻo Brownies no ke olakino, akā hiki i ka hoʻohui ʻana i nā pīni ʻeleʻele ke pale aku i nā kui kō kō e pili pinepine ʻia me ka ʻai ʻana i nā mea momona, i ʻōlelo ʻo Bannan. ʻAʻole, ʻaʻole hoʻololi nā legumes i ka ʻono, akā hoʻohui lākou i ka protein hoʻopiha a me ka fiber a hana i kahi meaʻai momona. Inā makemake kāu meaʻai i kīʻaha palaoa, e hoʻololi iā ia me ke kīʻaha o ka puree pīni ʻeleʻele. Bonus: I kēia manawa ʻaʻole gluten-free kāu mau meaʻai.

Pākuʻi ʻia me Cauliflower

ʻAi ka cauliflower cauliflower low-carb fanatics ma kahi o ka uala i kāwili ʻia e hana i nā mea momona momona vegan-friendly. "Hoʻohui i nā mea ʻai a pau āu e hoʻohana ai i ka sop i ka hoʻomaka, a laila wehe i kahi manawa kuke ʻia, puree a hiki i ka laumā, a hoʻihoʻi i ka ipuhao, me ka hoʻohui ʻana i kahi kīʻaha i ka manawa a mānoanoa ka sup," wahi a Henderiks. ʻO ka puaʻala, kāloti, zucchini, ʻuala, a me nā pī keʻokeʻo maikaʻi nā mea a pau. Hiki iā ʻoe ke hoʻowalewale i nā mea kanu maʻemaʻe no ka kirimaila, akā e ʻike pono e kiʻi iā lākou i kahi kūlike loa me ka hoʻopili ʻana me kahi kai a waiū paha.

Māka me Kope

Ma ka hoʻohaʻahaʻa, hiki i ka java ke pale aku i ka maʻi maʻi type 2, ka maʻi Parkinson, a me ka hahau-a hāʻawi pū kekahi i ka salmon, puaʻa, steak, bison, a me ka moa i mea ʻala ʻala. ʻO ka hoʻohana ʻana i ke kofe i hoʻomoʻa ʻia e palu ai kaʻiʻo a no laila pono ʻoe i kahi aila wale nō. E hoʻokuʻu i kāu protein i loko o ka ʻono o ka marinade a i ʻole kiloi ʻia i loko o kahi kuke lohi, wahi a Henderiks.

E koho i ka Oats

Ma mua o ka hoʻohana ʻana i ka palaoa keʻokeʻo i nele i ka meaʻai i loko o kāu pancakes, nā berena wikiwiki, a me nā kuki, e wili i ka oats i loko o ka mea hoʻohui a hiki i ka pauka maikaʻi, ʻōlelo ʻo Henderiks. E hoʻololi i ka hapalua o ka palaoa me ka pauka oat, a ʻaʻole ʻoe e ʻike i ka loli nui ʻana i ka hoʻohui ʻana i ka protein a ʻehā paha ka nui o ka fiber.

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Huaʻai "Choc" i luna

ʻAʻole pono ʻoe e hewa no ka ʻai ʻana i kahi kokoleka ʻeleʻele, ʻoiai e hōʻike ana nā noiʻi e hoʻohaʻahaʻa paha ia i ka "maikaʻi" LDL cholesterol a hāpai i ka "maikaʻi" HDL kolesterol, e hoʻoliʻiliʻi i ke kahe o ke koko a me nā mumū, mālama i kou lolo me ka makaʻala, a pale i ka maʻi puʻuwai a me ka maʻi kō. Akā ke kī ma aneʻi he "liʻiliʻi" ia mai kēlā mau flavonol mana i hele mai me ka nui o nā calorie a me nā momona. Makemake ʻo Henderiks e hoʻoheheʻe i 1 i ka punetune kokoleka kokoleka a hoʻowali iā ia ma luna o nā hua no kahi mea olakino olakino a mea ʻono hoʻi e lawa ai ka momona e hoʻopiha ai i kou ʻiʻini.

Nānā no