5 Mea ʻAi Kakahiaka Carb Low

Anter

• 1. Pā berena kālika haʻahaʻa
• 2. ʻO ka yogurt maoli me ka granola
• 3. Crepe kalapona haʻahaʻa
• 4. ʻAilika kalaka
• 5. palaoa paukena wikiwiki
• 6. Pulu niu a me chia pudding

ʻO ka hana ʻana i kahi ʻaina kakahiaka momona momona a momona hoʻi, he mea paʻakikī paha ia, akā hiki ke pakele i ke kofe maʻamau me nā hua manu a loaʻa i nā koho kūpono a maikaʻi hoʻi e hoʻomaka i ka lā, me ka hoʻohana ʻana i nā meaʻai e like me ka omelet, nā berena momona haʻahaʻa, ka yogurt maoli, low carbola carb a me nā papa.

Kōkua ka papaʻai momona haʻahaʻa iā ʻoe e lilo i ka paona a hoʻokumu ʻia i nā meaʻai momona i nā momona maikaʻi, e like me ka aila ʻoliva, avocado, nā hua a me nā nati, a me nā kumu waiwai maikaʻi o ka protein, e like me nā hua manu, ka moa, ka ʻiʻo, ka iʻa a me ka tī. Hoʻohui ʻia, pono e kaohi i ka ʻai ʻana i ka palaoa palaoa, ka ʻoka, ke kō, ka starch, ka laiki a me nā meaʻai ʻē aʻe i waiwai i nā kōpona.

No laila, e kōkua i ka hoʻololi ʻana i ka papaʻai a hana i nā pā hou, eia kekahi mau ʻōkuhi i hiki ke hoʻohana ʻia no ka ʻaina kakahiaka ma ka papaʻai low-carb.

1. Pā berena kālika haʻahaʻa

Aia kekahi mau papaʻaina berena momona haʻahaʻa e pani ai i ka berena kakahiaka kakahiaka. Maʻalahi kēia papa hana a hiki ke hana ʻia me ka hoʻohana ʻana i ka hawewe.

Nā Pono:

• 2 punetēpō o ka curd;
• 1 hua manu;
• 1 teaspoon o ka hū.
• ʻO ka paʻakai a me ka pepa e ʻono

Hoʻomākaukau hoʻomākaukau:

Hoʻohui i nā mea hana āpau me kahi puna a waiho i loko o kahi ipu aniani liʻiliʻi e hoʻohālikelike i ka berena. ʻO ka hawewe uila no 3 mau minuke, hemo a wehe. E ʻoki i ka palaoa i ka hapalua a hoʻopiha i ka tī, ka moa, ka ʻiʻo a i ʻole ka tuna a i ʻole ka salate pate. E lawelawe me ka kope ʻeleʻele, kope me ka kirīmi kawa a i ʻole tī.

2. ʻO ka yogurt maoli me ka granola

Hiki ke loaʻa ka yogurt maoli i nā supermarkets a i ʻole ma ka home, a hiki ke hōʻuluʻulu ʻia ka granola carb haʻahaʻa penei:

Nā Pono:

• 1/2 kīʻaha o nā nati Brazil;
• 1/2 kīʻaha o ka nut cashew;
• 1/2 kīʻaha o ka hazelnut;
• 1/2 kīʻaha o ka pī;
• 1 punetēpō o ke olonā gula;
• 3 mau punetēpu o ka niu grated;
• 4 punetēpō o ka aila niu;
• ʻOi ka meaʻono, ʻoi aku ʻo Stevia (pono ʻole)

Hoʻomākaukau hoʻomākaukau:

Hoʻomaʻamaʻa i nā chestnuts, hazelnuts, niu a me nā pī i ka mea hana a hiki i ka nui o ka makemake a me ke ʻano. I loko o kahi pahu, e hoʻohui i nā meaʻai i hoʻopīpī ʻia me ka flaxseed, ka aila niu a me nā meaʻono. E ninini i ka hui i loko o ka pā a hoʻomoʻa i ka umu haʻahaʻa ma kahi o 15 a 20 mau minuke. E hoʻohana i ka granola no ka ʻaina kakahiaka me kahi yogurt maʻamau.

3. Crepe kalapona haʻahaʻa

ʻO ka mana kuʻuna o ka crepioca waiwai i nā waiʻopa ma muli o ke kūana o ka tapioca a i ʻole ka starch, akā ʻo kāna mana momona haʻahaʻa e hoʻohana ana i ka palaoa flaxseed ma kahi pani.

Nā Pono:

• 2 mau hua manu;
• 1 punetēpō o ka palaoa olonā;
• Pākuʻi kuʻi ʻia e ʻono ai;
• ʻO Oregano a me ka pinch o ka paʻakai.

Hoʻomākaukau hoʻomākaukau:

Hoʻohui i nā meaʻai āpau i loko o kahi pola liʻiliʻi, e kuʻi pono ana i nā hua a hiki i ke ʻano like o nā mea āpau. E ninini i loko o ka ipu hao i hamo ʻia me ka aila a me ka bata a me ka ʻeleʻele ma nā ʻaoʻao ʻelua. Inā makemake ʻia, e hoʻohui i nā hoʻopiha me ka tī, ka moa, ka ʻiʻo a iʻa paha a me nā mea kanu.

4. ʻAilika kalaka

ʻO ka Avocado kahi hua i momona i nā momona maikaʻi, kahi e hoʻēmi ai i ka cholesterol maikaʻi ʻole a hoʻonui i ka mea maikaʻi, a ʻoi aku ka waiwai o ka fiber a haʻahaʻa i nā mea ʻaʻā.

Nā Pono:

• 1 / ʻokukō pala;
• 2 punetēpō o ka kirīmi kawa;
• 1 punetune o ka waiū niu;
• 1 punetune o ka kirīmiʻona;
• 1 puna o ka wai lemona;
• ʻOno i ka meaʻono.

Hoʻomākaukau hoʻomākaukau:

Pākuʻi i nā mea hoʻohui āpau i ka blender, kāwili a ʻai i ka maʻemaʻe a i ʻole ka toast palaoa holoʻokoʻa.

5. palaoa paukena wikiwiki

Hiki ke hana ʻia i ka palaoa paukena no nā mana paʻakai a me nā momona, e hui pū me nā ʻano hoʻopiha a me nā makemake āpau.

Nā Pono:

• 50 g o kaʻuala i kuke ʻia;
• 1 hua manu;
• 1 punetēpō o ka palaoa olonā;
• 1 paina o ka pauka kuke;
• 1 paina paʻakai;
• 3 mau kulu o Stevia (pono ʻole).

Hoʻomākaukau hoʻomākaukau:

Kāpala i ka palaʻai me kahi puna, hoʻohui i nā mea hoʻohui ʻē aʻe a kāwili i nā mea āpau. E hamo i kahi kīʻaha me ka aila a me ka waiūpata a ninini i ka palaoa i loko o ka hawewe no 2 mau minuke. Mea e ono ai.

6. Pulu niu a me chia pudding

Nā Pono:

• 25 gram o nā hua chia;
• 150 mL o ka waiū niu;
• 1/2 teaspoon o ka meli.

Hoʻomākaukau hoʻomākaukau:

Hoʻohui i nā meaʻai āpau i kahi pahu liʻiliʻi a waiho i loko o ka pahu hau i ka pō. Ke wehe nei, e nānā i ka mānoanoa o ka puding a ua hana nā hua chia i kahi gel. Hoʻohui i 1/2 i nā hua i kālai ʻia a me nā nati, inā makemake ʻoe.

E ʻike i kahi papa inoa ʻo Low Carb piha he 3 lā a aʻo e pili ana i nā meaʻai ʻē aʻe hiki iā ʻoe ke ʻai i ka wā o ka papaʻai momona haʻahaʻa e ka nānā ʻana i kēia wikiō aʻe: