ʻAiʻai olonā
Anter
- Pehea e hana ai i ka ʻai flaxseed
- Papa kuhikuhi papaʻai fllaxseed
- He mea nui e hoʻomanaʻo i ka loaʻa ʻana o nā hopena maikaʻi, pono ʻoe e mālama i kahi papaʻai olakino a kaulike, me ka hoʻoikaika kino maʻamau.
Maʻalahi ka hana ʻana i ka ʻai flaxseed a lawe mai i nā hopena olakino maikaʻi, ke hoʻokumu ʻia ma ka hoʻohui ʻana i ka palaoa flaxseed i kēlā me kēia pāʻina e hoʻemi i ka makemake.
Kōkua ka Flaxseed iā ʻoe e lilo i ka paona no ka mea waiwai ia a me ka omega-3, kahi momona maikaʻi e kōkua ai e hōʻemi i ka mumū i loko o ke kino a hoʻoliʻiliʻi i ka pohō kaumaha. Hoʻohui, maʻalahi kēia hua i ka ʻai a hiki ke hoʻohana ʻia e ka lehulehu holoʻokoʻa, ke kōkua pū nei hoʻi e kaohi i nā pilikia e like me ke kiʻekiʻe o ke kōkō a me ka maʻi kō. E ʻike i nā pono āpau o ke olonā.
Pehea e hana ai i ka ʻai flaxseed
No ka hahai ʻana i ka papa ʻaina flaxseed, pono ʻoe e ʻai i 2 i 3 mau punetēpō o ka palaoa flaxseed, kahi e lawe ai ka hua i nā keu olakino keu. ʻO kēia no ka mea ke holoʻokoʻa ka flaxseed, ʻaʻole ia e ʻai ʻia e ka ʻōpū a ʻaʻole lawe ʻia nā mea momona, a ʻo ka hopena ʻaʻole e lawe i nā pono olakino.
No laila, ʻo ka mea maikaʻi e haki i nā hua ma mua o ka hoʻohana ʻana iā lākou, e waiho ana i ka palaoa i mālama ʻia i loko o kahi hue ʻeleʻele a paʻa paʻa hoʻi. Hiki ke hoʻohui ʻia kēia palaoa flaxseed i loko o nā yogurts, nā wikamina, nā waiū, nā sopa, nā sāleta, nā wai momona a me nā hua ʻoki a i ʻoki ʻia hoʻi, no ka laʻana.
Hoʻohui ʻia, hiki ke hoʻohana ʻia i ka palaoa no ka hoʻomākaukau ʻana e like me nā berena, nā pōpō, nā pancake a me nā kuki, hiki ke lawelawe ʻia me nā mea momona, nā mea momona momona momona kiʻekiʻe. E ʻike i 5 mau ʻaina kakahiaka kakahiaka Carb Low.
Papa kuhikuhi papaʻai fllaxseed
Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi 3 lā o ka papa laina:
| Mea ʻai māmā | Lā 1 | Lā 2 | Lā 3 |
| ʻAina kakahiaka | 1 yogurt mānoanoa me 2 teaspoons o ka palaoa flaxseed + granola | ʻO Wikamina: 200 ml o ka waiū + 1 col o ka ʻoka + 1 hua + 1 punetēpō o ka palaoa flaxseed | Hana ʻia ka pancake linseed me 1 hua manu + 1 col o ka ʻoka + 1 col o ka linseed, i hoʻopiha ʻia me ka tī a me nā lau nahele. |
| Mea ʻai kakahiaka | 2 ʻāpana papaya + 7 mau hua nut | Nā hua nut 2 Brazil + 1 ʻāpana o ka tī | 3 col o ka waiū sup i ʻūpī ʻia me ka kinamona, ka meli a me ka pauka koko |
| Pāʻina awakea | 4 col o ka laiki sup + 2 col o nā pī me ka flaxseed + 1 steak i loko o ke kō tomato + salakeke ʻōmaʻomaʻo | 1 iʻa iʻa i hoʻomoʻa ʻia me ka palaoa flaxseed + ʻelima ʻuala + salakeke mea kanu i mahu ʻia | ʻO ka moa moa + 1 kolā o ka hupa flaxseed pāpaʻu i hoʻohui ʻia i ka pala |
| Mea ʻai ahiahi | 1 aniani o ka saladi hua + 1 col o ke kī linseed + 1 ʻāpana o ka tī | 1 kīʻaha o ka wai ʻōmaʻomaʻo me ka kale, ʻāpala a me nā pineapple + 1 koleka o ka sopeta flaxseed | 1 yogurt mānoanoa me 2 teaspoons o ka palaoa flaxseed + 1 ʻāpana o ka tī |
He mea nui e hoʻomanaʻo i ka loaʻa ʻana o nā hopena maikaʻi, pono ʻoe e mālama i kahi papaʻai olakino a kaulike, me ka hoʻoikaika kino maʻamau.
E nānā i kēia wikiō aʻe a ʻike pehea e lilo ai ke kaupaona me ka wikiwiki ma ka hoʻohui ʻana i ka fiber i nā meaʻai.
NāʻAtikala O Ka Waihona
ʻO ka Makua Hou ʻo Benjamin Millepied's History History