E nīnau i ke Kauka Diet: ʻAʻohe Hoʻoikaika Paʻa

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Q: Ke loaʻa nei wau i kekahi o kēlā mau pō a ʻaʻole makemake wau e hoʻokomo i ka manawa i ka hana ʻana i ka ʻaina awakea, he aha nā koho maikaʻi loa?

A: Lohe au iāʻoe. Aia kekahi mau pō ke hoʻi ʻoe i ka home a ʻaʻole makemake ʻoe e kuke. Ma kahi o ke kelepona ʻana i ka lawe ʻana a i ʻole ka pizza, a i ʻole he pola o ka cereal a i ʻole ka peanut butter a me ka jelly sandwich, eia nā mea ʻai maʻalahi ʻelima i pono ke olakino a koi i ka hoʻāʻo iki.

1. ʻO ka moa Rotisserie a me ka salakeke Spinach maʻalahi

E kiʻi i kahi moa rotisserie a me kahi ʻeke o ka spinach pēpē pēpē holoi holoi ʻia i kou hoʻi ʻana mai ka hana. E kalai a ʻokiʻoki i hoʻokahi umauma moa, a lawelawe ma luna o kahi moe o ka ʻōmio pēpē. Hulu me ka ʻaʻahu o kāu koho.

No ke aha kēia pāʻina: I ka manawa a kaʻu wahine i hoʻoponopono ai i kā mākou lumi kuke, ʻo kā mākou pāʻina ahiahi kēia. Maikaʻi loa no ka mea wikiwiki ia a koi ʻole i kahi kuke, akā loaʻa mau nā mea momona āpau (nā protein momona, nā ʻano momona, nā olonā, nā kalipuna, nā hao, a me nā mea hou aku) o kahi papa ʻaina maikaʻi. Inā makemake ʻoe e hele i ke ala meaʻai meaʻai, e koho i ka moa Beyond Meat.

2. ʻO ka palaoa i hoʻopaʻa ʻia i ka protein

ʻO Whisk pū i ka waiū ʻalemona i hoʻomoʻo ʻole ʻia, ka pauka protein vanilla, a me kahi ʻuala o ka paukena. E hoʻohana i kēia ma ke ʻano he "waiū" a ninini i ka palaoa i hua ʻia a me nā hua.

No ke aha kēia pāʻina: He mea hōʻoluʻolu loa ka hui ʻana o ka vanilla a me ka paukena, a ʻo kēia "waiu" hāʻawi iā ʻoe i ka protein hou aʻe i ka mālama ʻana i kekahi mau haʻahaʻa. He meaʻai maikaʻi loa ka cereal palaoa sprouted, i hoʻopiha ʻia i ka fiber i kahi papa meaʻai kahi e hoʻopiha ʻia ai ka hapa nui o nā koho me ke kō.

3. ʻAʻahu ʻia ʻo Chili Canned

E hoʻohui i ka Amy's Organic Medium Chili me kahi kīʻaha kumini a me ke kinamona. E hoʻokuʻu iā ia me nā ʻōpala ʻokiʻoki a me ka cheese cheddar i ʻoki ʻia i ka momona.

No ke aha kēia pāʻina: Ua koho ʻia ʻo ka chili Organic o ʻAmelike No. 2 ʻoi loa i ka hoʻāʻo ʻana i ka chili kēpau Keu a ka 'ono makasina. Akā ʻoi aku ka maikaʻi ma mua o kā lākou koho No. 1 no ka mea hoʻohana ʻo Amy i kahi uhi pale ʻole BPA i kā lākou huahana kēne. Ke hoʻohui nei i kahi kumina liʻiliʻi, kahi dash of cinnamon, a me nā scallions ʻokiʻoki e hoʻoulu i kahi mea ʻono hou i kahi papa o nā meaʻai maʻamau. A hoʻonui ka tī i ka nui o ka protein i loko o ka pāʻina ʻoiai ke hāʻawi nei iā ʻoe i ka chili-tī i hui pū ʻia e mākou āpau.

4. He Kiʻi Huaʻai Yogurt Helene

Hoʻohui i ka yogurt Greek nonfat poloka, nā blueberry paʻahau, kahi lima liʻiliʻi o nā walnuts i kālai ʻia, a me kahi hua o nā hua chia.

No ke aha kēia ʻai: He wikiwiki loa ia: ʻekolu mau minuke e hui pū ai, nā kiʻekiʻe. E loaʻa ana ʻoe i ka protein protein lohi, nā antioxidants mana kiʻekiʻe, fiber, a me nā momona omega-3 āpau i kahi ipu momona a momona maoli hoʻi.

5. ʻO Chocolate Peanut Butter Shake

Hoʻohui ka waiū almond almond unsweetened, kokoleka protein ka pauka, ka maiʻa (kahi maiʻa paʻahau e hana i kēia mānoanoa āu e pono ai i kahi puna), Bell Plantation PB2 Powdered Peanut Butter, cacao nib kaola, a me nā pahu hau a ʻoluʻolu.

No ke aha kēia ʻai: I kekahi manawa, ʻoi aku ka ikaika o ka nau ʻana. Hāʻawi kēia inu iā ʻoe i nā meaʻai āpau a me nā calorie āu e manaʻo ai mai ka ʻaina awakea akā i nā ʻono o kahi meaʻai momona decadent. ʻO ka PB2 kahi pauka pata pīpaka defatted e ʻae iā ʻoe e loaʻa i ka pīpī pīpī me ka ʻole o ka nui o nā calorie, a hoʻonui ka cacao nib kaola i ka momona kokoleka pouli momona o ka mea ʻono me ka hāʻawi pū ʻana i nā minelala a me nā antioksidant concentrated i dilute a hemo ʻia mai nā huahana kokoleka he nui. .

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