Nā meaʻai olakino e pani i ka berena

Anter

• 1. Nā huaʻai
• 2. Frying pan oat berena
• 3. Tapioca
• 4. Crepioca
• 5. Couscous
• 6. ʻO ka yogurt maoli me nā ʻoka
• 7. Omelet

ʻO kahi ala maikaʻi e pani ai i ka palaoa Palani, hana ʻia me ka palaoa keʻokeʻo, ʻo ka ʻai ʻana i ka ʻoka, crepioca, couscous a i ʻole ka berena oat, nā koho maikaʻi ia, akā hiki nō hoʻi ke pani i ka berena mau me nā meaʻai i waiwai i ka protein, e like me ka omelet me ka tī, a i ʻole he hua manu i hoʻolapalapa ʻia, no ka laʻana.

ʻAʻole ka ʻenemi keʻokeʻo he ʻenemi o ka meaʻai, akā ʻaʻole ia e koi ʻia e ʻai i ka berena i kēlā me kēia lā, no ka mea he mea pono e hoʻololi i ka papaʻai. Hoʻohui ʻia, ʻaʻole ka ʻāpana keʻokeʻo kahi ʻāpana o ka nui o nā papa hana hōʻemi kaumaha, no ka mea waiwai ia i nā huaʻaleʻale maʻalahi, ʻaʻole ia e hāpai i ka māʻona nui, a kōkua i ka loaʻa kālā.

Eia nā koho olakino 7 e pani i ka berena:

1. Nā huaʻai

E like me ka palaoa, nā huaʻai kahi kumu o ka momona o ka momona, akā ʻoi aku ka liʻiliʻi o ka caloric a ʻoi aku ka nui o nā meaola e hāpai i ka metabolism a me ke olakino laulā, e like me nā vitamina, nā minelala a me nā fiber.

ʻO ka mea maikaʻi e hoʻopau wale i ka lawelawe ʻana o ka hua i kēlā me kēia pāʻina, ʻoi aku ka maikaʻi me nā meaʻai i ka protein, e like me nā hua manu, nā paʻi, nā ʻiʻo a me nā yogurts. ʻO kahi hui maikaʻi e hana i nā mea kanu palai me ka hua manu a me ka tī, e hoʻomoʻi ana i nā ʻōmato a me nā oregano e hoʻohui i ka ʻono a me ka hoʻohana ʻana i ka aila ʻoliva, ka bata a me ka aila niu i loko o ka pā palai.

2. Frying pan oat berena

ʻOi aku ka momona o ka berena oat ma mua o ka protein ma mua o ka berena maʻamau a hāʻawi i ka māʻona hou aʻe no ka mea loaʻa pū ka fiber.

Nā Pono:

• 1 hua manu
• 2 col o ka palaoa i ʻōwili ʻia
• 1/2 koleka tī kope
• 1 paina paʻakai
• ka aila a me ka waiūpata e hamo ai i ka pā palai

Hoʻomākaukau hoʻomākaukau:

I loko o kahi pahu hohonu, kuʻi i ka hua manu me ka ʻōkeke a hiki i ka laumā. Hoʻohui i nā mea hoʻohui ʻē aʻe a kuʻi hou i ka maikaʻi. E ninini i ka hui i loko o ka ipu ʻaila a e ʻeleʻele ia ma nā ʻaoʻao ʻelua. Hiki ke hoʻopili ʻia me ka tī, ka moa, ka ʻiʻo, ka iʻa a me nā mea kanu, ke koho nei i kahi koho maikaʻi loa no ka ʻaina kakahiaka a me ka ʻaina awakea.

E ʻike ma ka wikiō ma lalo nei i kahi ala ʻē aʻe e hana ai i ka berena oat:

3. Tapioca

E like me ka berena, waiwai ka Tapioca i nā huʻohuhu a pono e hoʻohana i ka hoʻohaʻahaʻa i ka wā e hoʻohana ai ia, no ka mea ʻoi aku ka nui i ka momona. ʻO ka paona paona paipai e hoʻopau ʻia i ka 1 tapioca wale nō i kēlā me kēia lā, pono e hana ʻia me ka nui o 3 punetēpō o ke kāpili.

No ka mea he meaʻai maʻalahi ia, hiki ke hoʻokomo ʻia i kēlā me kēia manawa o ka lā, a ʻo ke koho ʻoi loa e hoʻopiha iā ia me nā meaʻai momona i ka protein, e like me nā hua manu, ka tī, kaʻiʻo a me ka moa. E ʻike i nā mea ʻai e kiʻekiʻe i ka protein.

4. Crepioca

ʻO Crepioca kahi hui o ka berena a me ka omelet i hoʻohana nui ʻia e kōkua ai i ka hoʻēmi kino, a ʻoi aku ka maʻalahi a me ka wikiwiki e hana.

Nā Pono:

• 1 hua manu
• 2 punetēpō o ka gum gum (a i ʻole 1 mau punetune o ka kāpili + 1 mau punetune o nā ʻoka).
• 1/2 col o ka sup curd
• Hoʻopiha i ka ʻono
• 1 piniki o ka paʻakai a me nā mea ʻono e ʻono

Hoʻomākaukau hoʻomākaukau:

I loko o kahi pahu hohonu, kuʻi i ka hua manu me ka ʻōkeke a hiki i ka laumā. E hoʻomoʻi i ka kāpili, ka curd a me nā mea ʻala a hui maikaʻi, e alakaʻi ana i ka palaoa ma nā ʻaoʻao ʻelua i ka ipu hao i hamo ʻia.

Hiki ke hoʻohui pololei i ka mea i ka palaoa ma mua o ka lawe ʻana i ka ipu hao, e puka ana ka crepe e like me ka omelet, a i ʻole hiki ke hoʻohui ʻia ma ka hopena wale nō, e like me ka hoʻopili ʻana i ka berena.

5. Couscous

ʻO Couscous a i ʻole palaoa palaoa kahi kīʻaha maʻamau mai ka ʻĀkau Hikina o Brazil, maʻalahi loa e hana a maʻalahi hoʻi.ʻAno kūlohelohe ia, hāʻawi i kahi māʻona nui a hui maikaʻi loa me nā ʻano hoʻopihapiha āpau, e like me ka ʻiʻo, nā hua manu, ka moa, kaʻiʻo maloʻo a me nā paʻi paʻi i hoʻomoʻa ʻia.

Ma kahi o 6 punetēpu o ka couscous e like ia me 2 ʻāpana berena.

6. ʻO ka yogurt maoli me nā ʻoka

ʻO ke kuʻi ʻana i ka berena no ka yogurt maʻamau me ka ʻoka e kōkua i ka lawe ʻana i ka pulapula hou i ka pāʻina, e hoʻonui i ka manaʻo o ka māʻona a hāʻawi pū kekahi i ka protein a me ka calcium i ke kino.

Hoʻohui ʻia, waiwai ka yogurt maoli i nā koʻohune maikaʻi no ka ʻōpū, he mea nui ia e hoʻopiha hou i ka flora ʻōpū, ʻoiai he waiwai nā ʻoka i ka inulin, kahi ʻano fiber e hana ma ke ʻano he meaʻai no nā koʻohune ʻōpū e pono ai ke olakino o ke kino. E ʻike i nā pono olakino aila.

7. Omelet

ʻO ka hoʻohana ʻana i nā omelet ma ke ʻano he koho no ka ʻaina kakahiaka a i ʻole ka ʻaina awakea he koho maikaʻi loa ia e hōʻemi ai i ka ʻai pākiki a kōkua iā ʻoe e lilo i ka paona. Eia kekahi, ʻo nā hua i hoʻopili ʻia me kaʻiʻo, ka moa a me nā mea ʻai mai ka omelet hana i kahi hui waiwai i nā protein i hoʻolōʻihi i ka manaʻo o ka māʻona ma hope o ka pāʻina.

Inā pono, pono i kekahi e hoʻohui i ka palaoa a i ʻole ka palaoa flaxseed i nā mea liʻiliʻi i ka palaoa i loko o ka omelet, no laila e waiwai i nā olonā, kahi e hoʻomaikaʻi ai i ka lawe ʻana o ka ʻōpū a pale aku i ka pōloli. E ʻike pehea nā hua e hiki ai iā ʻoe ke ʻai i kēlā me kēia lā me ka hōʻeha ʻole i kou olakino.

E nānā pū i kēia wikiō aʻe a ʻike pehea e hoʻomākaukau ai i 3 mau hoʻomoʻa e hōʻalo ai i ka ʻai ʻana i ka berena.