9 Mea ʻai a kēlā me kēia lumi kīhini olakino e pono ai
Anter
Ke hiki mai i kaʻai olakino, pono ʻoe e hoʻonohonoho iā ʻoe iho no ka kūleʻa.ʻO kahi lumi kuke i piha i nā kuki a me nā ʻāpana, no ka laʻana, ʻaʻole e paipai iā ʻoe e kiʻi i kēlā ʻāpana o ka hua ma kahi. E noʻonoʻo ma ka hoʻopaʻa ʻana i kēia mau mea olakino ʻeiwa i mālama ʻia no kekahi manawa a e kōkua iā ʻoe e paʻi i kahi meaʻai maikaʻi ʻole ʻole ke ʻano o ka manawa.
ʻōpae pēpē
Kukahiko
E kīloi i kahi mau lima a ʻelua paha o kēia mau lau momona i loko o ka ʻaneʻane o kēlā me kēia pāʻina, mai nā mea leʻaleʻa i nā hupa i nā pastas. ʻAʻole ʻoe e ʻike maoli i ka ʻono, akā no ka piha ʻana o ka lau ʻōmaʻomaʻo me ka hao, ka magnesium, ka huaora A, ka huaora K, a me nā mea hou aku, mahalo kou kino iā ʻoe.
Nā Hua Chia
Kukahiko
E hoʻohui i hoʻokahi punetune o kēia mau ʻanoʻano ʻeleʻele liʻiliʻi i kāu smoothie kakahiaka a i ʻole ke kīʻaha oatmeal no ka hoʻomaka ʻana o kou lā. Ke hui pū ʻia me ka wai, pehu nā hua ʻeleʻele liʻiliʻi, e kōkua iā ʻoe e ʻoi aku ka lōʻihi o ka piha ʻana, e like me ka ʻoiaʻiʻo he kumu maikaʻi loa nā hua chia o ka fiber a me ka protein. E aʻo hou e pili ana i nā hua chia ma aneʻi.
Hua
Kukahiko
Hana nā huaʻai maʻalahi e ʻai i kahi meaʻai māmā maʻalahi ke hele a huhū a mākaukau hoʻi e kiʻi i kekahi mea. Mālama i nā hua e like me nā ʻāpala, maiʻa, pears, a me nā ʻalani i waiho ʻia i loko o kāu lumi kuke i hiki iā ʻoe ke lālau i kahi meaʻai māmā a hiki ke lawe ʻia i ka wā pōloli.
Yogurt Helene
Kukahiko
Inā ʻoe e leʻaleʻa nei me kahi mau kīʻaha hou a i ʻole e hoʻohana ana iā ia ma ke ʻano he kuke kuke e ʻoki ai i nā kalorio (e hoʻāʻo ma kahi o ka waiʻawa kawa, ka bata, mayonnaise, a me nā mea hou aku), nonfat a low-fat Greek yogurt is a health fridge vital ( ke ʻole, ʻoiaʻiʻo, he intolerant vegan a lactose paha ʻoe).
Lemona
Kukahiko
E kaomi i loko o kou wai, ma luna o kāu salakeke, a i ʻole i kāu kī: ʻO ka loaʻa ʻana o kahi lemona a ʻelua paha ma ka lima he ala maʻalahi ia e hoʻohui i ka nui i kāu meaʻai i kuke ʻia i ka home.
Nati
Kukahiko
ʻOiai paha he kiʻekiʻe lākou i nā calories, kōkua ka mau lima o nā nati i ka piha ʻana iā ʻoe, a hāʻawi nā mea he nui iā ʻoe i ka lāʻau e pono ai ka nui o ka omega-3 olakino puʻuwai. E hōʻoia i ka maikaʻi o kāu maʻamau nati me kēia pakuhi o ka nui a me ka meaʻai meaʻai.
Pauka Protein
Kukahiko
Inā ʻoe e hoʻāʻo e lilo i ke kaumaha, ʻo ka loaʻa ʻana o ka protein e kūkulu ai i nā ʻiʻo ikaika e like me ka nui o ka manawa āu e hoʻolilo ai i ka hale haʻuki. Ke hoʻohui nei i kahi scoop o ka protein protein i nā mea leʻaleʻa, nā mea i hoʻomoʻa ʻia, a me nā mea hou aʻe e kōkua iā ʻoe i kāu lawe ʻana i ka protein no ka lā me ka noʻonoʻo ʻole iā ia. Inā ʻaʻohe gluten-ʻole ʻoe, vegan, a i ʻole intactable lactose, aia he mau ʻāpana protein kaola no kēlā me kēia papaʻai.
Quinoa
Kukahiko
ʻO ka meaʻai olakino ka nui o nā ʻano kīʻaha piha, akā ʻo ka mālama ʻana i kahi ʻeke quinoa i loko o kāu kīʻaha he akamai mau. Hoʻomaʻa koke ka palaoa maʻalahi no kahi ʻaina awakea wela, ʻoiai ʻo ka quinoa i koe e hui maikaʻi me ka aneane o nā salakeke e māʻona ai ʻoe i ka wā o ka ʻaina awakea.
Nā mea ʻala
Kukahiko
Hiki i kahi ʻūlū mea hoʻāhu maikaʻi ke ʻoki i kou kaukaʻi ʻana i ka paʻakai a me ke kō e ʻono ai i kāu meaʻai. E hoʻohui i ka kinamona hoʻoikaika kino, hoʻoponopono i ke kō koko i kāu kofe, no ka laʻana, a i ʻole ka pipi ʻana i kahi teaspoon o ka turmeric anti-inflammatory i kāu ʻaina awakea.
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