Nā Huamoa i kēlā me kēia lā

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ʻAʻole i maʻalahi ka hua. He mea paʻakikī ke haki i kahi kiʻi ʻino, ʻoi aku ka mea e pili ana iā ʻoe i ka cholesterol kiʻekiʻe. Akā aia nā hōʻike hou, a ʻaʻole i scrambled ka ʻōlelo: ʻO nā kānaka noiʻi nāna i hoʻopaʻa i ka pilina ma waena o ka ʻai ʻana o ka hua manu a me ke kō ʻana o ke koko i ʻike ʻia ʻaʻole hāpai ka hua manu i nā kiʻekiʻe o ka LDL a i ʻole "ʻino" kolesterol. ʻOi aku ka maikaʻi, loaʻa i nā hua nā meaʻai e hiki ke kōkua i ka pale ʻana i kekahi mau maʻi koʻikoʻi. ʻElua mau antioxidants, lutein a me zeaxanthin, i loaʻa i ka nui o ka broccoli, spinach a me nā hua manu, hiki ke hōʻemi nui i ka pilikia o ka cataracts a me ka degeneration macular pili makahiki, ke kumu nui o ka makapō hiki ʻole ke mālama ʻia ma ka honua holoʻokoʻa. A loaʻa i nā hua kēia mau kemika koʻikoʻi ma kahi ʻano "bioavailable", ʻo ia hoʻi, ʻoi aku ka nui o ko mākou kino i nā hua ma mua o nā mea kanu.

Hoʻokahi nō hua manu i hoʻolako pū ʻia i ka 31 pākēneka o ka koi o kēlā me kēia lā no ka wikamina K, a he mea nui ia e like me ka puna a me ka huaora D i ka mālama ʻana i ka olakino iwi. A makemake paha nā wahine hāpai e ʻai i nā omelets; He waiwai nui nā hua i ka choline, he meaʻai e pono ai no ka ulu ʻana o ka lolo o ka fetal a he mea pono loa ia i ka wā o ka hāpai ʻana.

ʻO ka hope, ma ka 70 calories wale nō, hoʻokahi hua manu e hāʻawi i 20 mau meaʻai pono, nā huaora momona momona a me ka protein kiʻekiʻe, he mea nui ia no ka poʻe ma nā meaʻai haʻahaʻa a i ʻole nā ​​​​meaʻai meaʻai. Hāʻawi ʻia i kēlā nūhou maikaʻi, ʻaʻole anei ka manawa e hoʻihoʻi mākou i nā hua i ka papa kuhikuhi? Huakaʻi-hana.

Huamoa Florentine

E palaki i ka berena palaoa piha me ka sinapi meli; luna me ka milo hou. E lawe mai i 2 kīʻaha wai a me 1 teaspoon o ka vīnega keʻokeʻo i kahi maʻi. E haki i ka hua manu i loko o ke kīʻaha liʻiliʻi a laila ninini i loko o ka wai paila; e kuke no 3-5 mau minuke; lawelawe i ka hua moa i hoʻomoʻa ʻia ma luna o ka milo.

Omelet Puhi-Salmon

E hui pū me 2 hua, 1 punetune wai, ka paʻakai a me ka pepa. E ninini i loko o ka skillet wela; hoʻohuli pā i ke kapa. Ke pau ka lalo, e kau i ka hapalua o luna me ka 1/3 kīʻaha i ʻoki ʻia i ka salmon puhi a me 1 punetēpē i kēlā me kēia capers i hoʻokahe ʻia a me ka ʻaila ʻawaʻawa ʻole. Peʻe ma luna; wela ma. E kāpīpī me ka pi.

Farani toast

E hoʻomoʻi i 2 mau ʻāpana palaoa piha i loko o ka hui ʻana o 1 hua manu, 1/4 kīʻaha waiu momona ʻole a me 1/2 teaspoon o ke kinamona lepo; ʻeleʻele nā ​​ʻaoʻao ʻelua i ka skillet nonstick wela; lawelawe me ka maple syrup.

Nā Sandwiches ʻo Monte Cristo

E kaomi i 2 mau ʻāpana palaoa piha i loko o ka hui ʻana o ka hua manu, ka paʻakai a me ka pepa; ma luna o ka ʻāpana me ka ham wīwī, ka cheese Swiss momona a me ka letus romaine; luna me ka ʻāpana palaoa ʻelua; kuke i loko o ka skillet nonstick wela a hiki i ka kuke ʻana o ka hua manu a hoʻoheheʻe ka tī.

ʻAi kakahiaka Quesadilla

E hui pū i nā hua manu 2 a me 2 punetēpē i kēlā me kēia aniani ʻokiʻoki, nā ʻōmato a me ka pepa ʻōmaʻomaʻo, a me ka cheese Colby i hoʻemi ʻia; e kuke i loko o ka skillet nonstick wela a hiki i ka hana ʻana; puna ma waena o nā tortillas palaoa palaoa 2 holoʻokoʻa. E puhi ma ka pepa bakena no 10 mau minuke ma 350 °.

ʻO nā ʻōhumu

E hoʻokuʻi i nā hua me kekahi o kēia ma mua o ka kuke ʻana: koena ʻuala mashed; puhi puhi tureke a me ka tī momona momona; nā pepa ʻulaʻula i kālua ʻia, ʻāpana-skim mozzarella a me ka basil; kāloti ʻokiʻoki a me ka dill; ka paʻakai gorgonzola a me ka spinach i ʻoki ʻia; ʻulā a me nā aniani momi; broccoli a me ka cheese cheddar i hoʻemi ʻia.

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