Mea Kākau: Laura McKinney
Lā O Ka Hana: 10 Apelila 2021
HōʻAno Hou I Ka Lā: 1 Iulai 2024
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BAKHSH PILOV Bukharian Jews 1000 year old RECIPE HOW TO COOK
Wikiō: BAKHSH PILOV Bukharian Jews 1000 year old RECIPE HOW TO COOK

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Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO ka loaʻa ʻana o nā meaʻai māmā momona e ʻai ai i ka lā hana hiki ke kōkua iā ʻoe e noho ikaika a hana.

Eia nō naʻe, ke noʻonoʻo nei i nā manaʻo no nā meaʻai māmā i maʻalahi e hoʻomākaukau, olakino, a me ka lawe hiki ke paʻakikī.

Eia he 33 mau meaʻai māmā māmā a olakino hoʻi no ka hana.

1. Nā hua kukui a me nā hua maloʻo

ʻO nā hua a me nā hua maloʻo e hana i kahi hui meaʻai māmā maikaʻi ʻole hiki ʻole ke hoʻopau ʻia.

Loaʻa ke kaulike maikaʻi o kēia combo hoʻopihapiha o nā macronutrients ʻekolu, me nā momona momona a me nā protein mai nā hua a me nā ʻākeke mai nā hua maloʻo. ʻO ka mea hou aku, hoʻouka ʻia nā meaʻai ʻelua i ka fiber e hiki ke kōkua iā ʻoe e piha ma waena o nā meaʻai (,).

2. Nā pepelu bele a me guacamole

ʻO Guacamole kahi luʻu ʻono i hana mau ʻia mai ka avocados, ka lime, ka ʻaka, a me ka cilantro. Hele maikaʻi loa ia me nā paʻi pepa bele a i ʻole nā ​​mea ʻai maka ʻē aʻe.


Hoʻohui, kiʻekiʻe nā avocados i nā momona momona monounsaturated i hōʻike ʻia e kākoʻo i nā pae kolesterol kolokolo olakino a me ke olakino puʻuwai (,).

3. Nā pōpō laiki palaoa a me ka avocado

ʻO nā pōpō laiki Brown he meaʻai māmā, paʻa paʻa paʻa no ka keʻena. Hāʻawi kahi keke laiki ʻeleʻele (19 gram) i ka 14 mau kalima a me ka 4% o ka Daily Value (DV) no ka puluniu no 60 wale nō calories ().

He kiʻekiʻe nā Avocados i nā momona momona a me nā fiber. ʻO ka ʻoki a hoʻolaha ʻana paha i nā hua i kāwili ʻia i kahi palaoa laiki e hana ai i kahi meaʻai māmā loa (,).

E nānā pono i nā pōpō laiki i hana ʻia me ka laiki a me ka paʻakai wale nō a ʻaʻohe o nā mea pono kūpono ʻole.

4. ʻO nā moa moa i hoʻomoʻa ʻia

ʻO nā moa moa i hoʻomoʻa ʻia he meaʻai hiki ʻole ke hoʻopau ʻia i kiʻekiʻe i ka protein, ka fiber, a me nā huaora a me nā minelala.


ʻO kahi kīʻaha 1/2 (125 gram) o nā pīpī he 5 gram o ka fiber a me 10 gram o ka protein. He aha hou aʻe, loaʻa iā lākou ka hapa nui o nā amino acid e pono ai i kou kino, no laila ua manaʻo ʻia ko lākou protein i ʻoi aku ke kiʻekiʻe ma mua o nā legume ʻē aʻe (,).

Ua hōʻike ʻia ka noiʻi ʻana i ka ʻai ʻana i nā legume me nā protein kiʻekiʻe e hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā manaʻo o ka piha a kōkua paha i ka pohō kaumaha ().

E hana i nā moa moa i hoʻomoʻa ʻia, hoʻokahe i kahi kini o ka moa a hoʻomaloʻo maloʻo. E hoʻolei iā lākou i ka aila ʻoliva, ka paʻakai o ke kai, a me nā mea ʻono āu i wae ai, a hoʻomoʻa ma ka pepa bakena i hoʻolina ʻia ma 350 ℉ (180 ℃) no 40 mau minuke.

5. ʻO nā peʻa tuna

ʻO nā peʻa tuna i hoʻopaʻa ʻia e holo ʻia he mau meaʻai māmā kūpono ia e pono ʻole ai ke kahe ʻia a hiki ke mālama a ʻai ʻia i ka hana.

Hāpai ʻia ʻo Tuna me ka hoʻopihapiha ʻana i ka protein a me ka omega-3 fatty acid i ʻike ʻia e hakakā i ka mumū a hoʻemi paha i kou makaʻi o ka maʻi puʻuwai (,).

Loaʻa ākea nā peʻa tuna i nā hale kūʻai a me ka pūnaewele. E nānā i nā ʻano i loaʻa nā tuna skipjack māmā, ʻoi aku ka haʻahaʻa o ka mercury ma mua o nā ʻano ʻē aʻe.


6. Mele a me ka waiūpaka

ʻO nā ʻāpana Apple me ka waiūpona pī maoli e hana i kahi mea ʻono maikaʻi a māʻona hoʻi.

Hāʻawi ka pata pīpī i ka protein a me nā momona olakino, ʻoiai he kiʻekiʻe nā ʻoma i ka fiber a me ka wai, e hoʻopiha ana iā lākou. I ka ʻoiaʻiʻo, ʻo 1 apple apple (182 gram) ma luna o 85% wai a ʻoi aku ma mua o 4 gram o ka fiber ().

7. ʻO Jerky

ʻO Jerky kahi papa-paʻa, meaʻai māmā protein kiʻekiʻe i hiki ke māʻona i kou pōloli i ka wā o ka hana.

Hoʻokahi auneke (28 gram) o ka pipi jerky he 8 gram o ka protein no 70 wale nō calories. ʻO ka mea hou aku, waiwai ʻo ia i ka hao, kahi mineral koʻikoʻi no ka mālama ʻana i ke olakino a me ka nui o ka ikehu (,).

E nānā no ka jerky i mālama ʻole ʻia, haʻahaʻa i ka sodium, a hana ʻia mai nā mea liʻiliʻi. Hiki iā ʻoe ke ʻike i ka pipi, ka moa, a me ka salmon jerky inā ʻaʻole ʻoe e ʻai i ka ʻulaʻula.

8. Granola homemade

Mālama maikaʻi ʻo Granola i kāu drawer pākaukau no ka meaʻai māmā.

No ka mea ʻo ka nui o nā ʻano kūʻai i kūʻai ʻia ma ka hale kūʻai he kiʻekiʻe i nā sugars i hoʻohui ʻia a loaʻa nā aila mea kanu maikaʻi ʻole e hoʻonui ai i ka mumū i kou kino, ʻoi aku ka maikaʻi o ka hana ʻana i kāu ponoʻī ().

Hoʻohui wale i nā ʻoloka i ʻōwili ʻia, nā ʻano pua laulā, nā cranberry maloʻo, a me nā cashews i loko o ka huikau o ka aila niu i hoʻoheheʻe ʻia a me ka meli, hohola i ka hui ʻana i ka pepa bakena i hoʻopaʻa ʻia, a hoʻomoʻa no 40 mau minuke i ka wela haʻahaʻa.

ʻO kēia hui ʻana he maikaʻi, kaulike, a waiwai i nā carb complex, fiber, a me nā momona momona. Hoʻohui, hiki i ke fiber soluble i ka oats ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol a hoʻomaikaʻi i ke olakino puʻuwai ().

9. yogurt Helene

ʻO Plain, unsweetened Greek yogurt kahi meaʻai māmā kūpono i ʻoi aku ka kiʻekiʻe o ka protein ma mua o ka yogurt maʻamau.

ʻO kahi ipu 6-auneke (170-gram) o ka yogurt Greek haʻahaʻa, momona momona he 17 mau kolamu o ka protein no 140 wale nō calories. Hoʻohui, hoʻouka ʻia me ka puna, he mineral he mea nui no nā iwi ikaika a me nā niho (,).

I mea e ʻoi aku ai ka ʻono a me ka hoʻopiha ʻana i kēia mea, e hoʻohui i nā huaʻai a me nā nati maikaʻi.

10. Edamame

ʻO Edamame kahi soybeans makua ʻole i hiki ke ʻoluʻolu i ka mahu, hoʻomoʻa, a hoʻomaloʻo ʻia paha.

Hāpai lākou me ka protein protein kiʻekiʻe, kiʻekiʻe. I ka ʻoiaʻiʻo, hōʻike nā noiʻi i ka protein i ka soy e like me ka mea e māʻona ai e like me ka protein bipi a kōkua paha i ka makemake o ka makemake a me ka pohō kaumaha ().

11. Popopona

ʻO Popcorn kahi meaʻai momona a hoʻoluʻolu no ka hana i kiʻekiʻe o ka fiber a haʻahaʻa i nā calorie. Hāʻawi nā kīʻaha ʻelua (16 gram) o ka popcorn pop-air i 62 mau calorie, 12 mau kaleka, 2 mau huna o ka puluniu, a me kekahi mau huaora a me nā minelala ().

ʻO ka mea hou aku, loaʻa iā ia nā antioxidants i kapa ʻia polyphenols i hiki ke kōkua i ka pale ʻana i nā kūlana kūmau, e like me ka maʻi puʻuwai (,).

12. Ke tī a me nā huaʻai

ʻO ka tī a me ka huaʻai he Protein waiwai nui kahi meaʻai māmā maikaʻi loa no ka hana. Haʻahaʻa ia i nā calorie akā hoʻouka ʻia me nā mea momona. ʻO kahi kīʻaha 1/2 (113 gram) o ka tī liʻiliʻi momona momona he 12 gram o ka protein a me 10% o ka DV no ka calcium no 80 wale nō calories ().

Hiki iā ʻoe ke lawe i nā hana o ka tī mua e hana a hoʻonui iā ia me nā hua, e like me nā hua i kālai ʻia, a me kahi kumu momona momona e like me nā hua paukena.

13. Kāpala veggie i hoʻomoʻa ʻia

Hoʻomoʻa a maloʻo paha nā ʻāpana veggie i kahi meaʻai maikaʻi a paʻa paʻa. Eia nō naʻe, hana ʻia kekahi mau ʻano kūʻai i kūʻai ʻia me ka aila mea kanu, e like me ka canola a i ʻole ka ʻaila soybean, a loaʻa nā mea hoʻohui pono ʻole.

ʻO ka hana ʻana i kāu ʻāpana veggie ponoʻī e ʻae iā ʻoe e kaohi i nā mea hoʻohui āu e hoʻohana ai.

Māhele lahilahi i kaʻuala, beets, kāloti, zucchini, a i ʻole radishes a palaki iā lākou me kahi aila ʻoliva liʻiliʻi. Hoʻomoʻa i ka pepa bakena i uhi ʻia ma 225 ℉ (110 ℃) no kahi o 2 mau hola.

14. Pili ma ka lāʻau

ʻO ka ants ma kahi lāʻau kahi mea olakino olakino i hana ʻia me nā lāʻau celery, ka waiūpī, a me nā hua puaʻa. Loaʻa iā lākou nā momona olakino, protein, a me nā kalebona kuni lohi a hiki ke hāʻawi i kahi ikaika o kou ikehu (,,).

ʻO ka mea hou aku, ʻo ka celery ka hapa nui o ka wai, kahi e hoʻopihapiha ai i ka meaʻai calorie haʻahaʻa ().

15. Nā kinipōpō ikehu homemade

Hana ʻia nā kinipōpō ikehu mai nā ʻoka, ka waiūpaka nut, kahi mea hoʻonaninani, a me nā mea hoʻohui like e like me nā hua maloʻo a me ka niu.

Kaukaʻi ʻia i nā mea hoʻohui, kiʻekiʻe lākou i ka fiber, nā momona momona, protein, a me kekahi mau huaora a me nā minelala (,,).

E hana i kāu ponoʻī, e hoʻohui i 1 kīʻaha (80 gram) o nā ʻoka i ʻōwili ʻia me 1/2 kīʻaha (128 gram) o ka wai pīnū, 2 punetēpu (14 gram) o nā hua flax honua, 1/4 kīʻaha (85 gram) o ka meli, a me 1/4 kīʻaha (45 gram) o nā ʻāpana kokoleka pouli.

E ʻōwili i nā puna o ka hui i loko o nā pōpō nahu a nui a ʻoliʻoli e like me ka mālama ʻana i kāu lā hana.

Hiki iā ʻoe ke ʻike i nā hoʻomoʻa kinipōpō ikehu ʻē aʻe ma ka pūnaewele a i ʻole i nā puke loea.

16. Pākeke ʻolika

ʻO ka mālama ʻana i nā ʻeke oatmeal i hoʻomaʻemaʻe ʻole ʻia ma ka lima i ka hana he ala maikaʻi loa ia e mākaukau me nā meaʻai māmā.

ʻO ka oatmeal Plain kiʻekiʻe i ka hoʻoulu ʻana i nā carbs a me ka fiber soluble, i hōʻike ʻia e kōkua ai i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol a me ka hoʻomaikaʻi ʻana i ke olakino puʻuwai (,).

17. Kāloti a me hummus

ʻO Hummus kahi ʻono ʻono i hana ʻia mai nā pīpī, tahini, kālika, aila ʻoliva, a me ka wai lemon e hele maikaʻi me nā kāloti.

Loaʻa ka Hummus i ka fiber, protein, a me nā momona momona, ʻoiai ke piha nei nā kāloti me ka beta carotene, kahi mea mua no ka wikamina A i kou kino (,).

ʻO ka ʻai ʻana i nā meaʻai me ka beta carotene hiki ke kōkua i ka pale ʻana i ka palekana a paipai i ka ʻike maikaʻi a me ke olakino maka (33).

18. Nā hua kukui uhi-ʻeleʻele

ʻO nā hua-uhi kokoleka-uhi kahi mea momona, ʻono momona hiki iā ʻoe ke leʻaleʻa ma ke keʻena.

ʻO ka mea kikoʻī, waiwai ka kokoleka pouli i nā antioxidant i hiki ke hakakā i nā mole i kapa ʻia he radical free e hoʻopōʻino i nā hunaola a pili i nā maʻi maʻi maʻamau ().

Hoʻohui, hāʻawi nā nati i ka protein a me nā momona momona i hiki ke kōkua i ka hoʻopiha iā ʻoe ().

E nānā i nā lama ʻaʻole i loaʻa nā suga i hoʻohui ʻia a hoʻohana i ka kokoleka pouli me ka liʻiliʻi he 50% ka nui o ka ʻike koko, no ka mea, ʻoi aku ka nui o nā antioxidant ma mua o nā ʻano ʻē aʻe ().

19. Nā muffins hua manu hou

ʻO nā muffins hua manu i hana ʻia mai nā hua i kuʻi ʻia, nā mea ʻai, a me nā tīhi he meaʻai olakino olakino.

Hoʻouka ʻia nā hua manu me nā protein kiʻekiʻe a me nā wikamina a me nā minelala. I ka ʻoiaʻiʻo, hāʻawi kahi hua manu he 20 ma mua o 20% o ka DV no ke koho ʻana, kahi meaʻai kūpono no kou lolo (,).

I mea e hana ai i kāu mau muffins hua manu ponoʻī, e hui i nā hua maka i kuʻi ʻia me nā mea ʻai ʻoki a me ka waiū i wili ʻia. E ninini i ka hui i loko o nā tini muffin i hamo ʻia a hoʻomoʻa ma 375 ℉ (190 ℃) no 15-20 mau minuke.

No ka hoʻomaʻamaʻa hou ʻana i kahi muffin hua manu ma ka hana, waiho i loko o ka hawewe uila no 60-90 kekona a i ʻole a mehana.

20. ʻO Clementines a me nā ʻalemona

ʻO Clementines a me nā ʻalemona nā meaʻai olakino ʻelua i hiki iā ʻoe ke ʻai maʻalahi i ka hana no kahi meaʻai māmā o ke awakea.

Hāʻawi like lākou i kahi kaulike maikaʻi o ka fiber, protein, a me nā momona momona i hiki ke kōkua iā ʻoe e piha i ka lōʻihi ma mua o ka clementine hoʻokahi (,).

ʻO ka mea hou aku, ʻo 1 clementine (74 gram) kokoke i 60% o ka DV no ka wikamina C, kahi wikamina koʻikoʻi no nā mea hoʻopili, hoʻōla i ka ʻeha, a me ka palekana (, 40).

21. Paʻa kaka

ʻO ka tī String kahi meaʻai māmā kūpono piha i nā meaʻai kūpono.

Hoʻokahi kiʻina kope (28 gram) i loaʻa he 80 calories, 6 gram o protein, a 15% o ka DV no ka puna. Hiki ke kōkua i ka ʻai ʻana i nā meaʻai calorie haʻahaʻa i kiʻekiʻe i ka protein e hoʻopiha iā ʻoe, hōʻemi i ka loaʻa ʻana o ka nui o ka calorie, a kōkua i ka pohō kaumaha ().

22. Na cashews manamana

Hana nā cashews ʻalani no kahi meaʻai māmā momona loa. Loaʻa iā lākou nā momona momona olakino, a me nā huaora a me nā minelala. ʻO ka mea hou aku, waiwai kēia mau huaʻai i nā lutein antioxidant a me zeaxanthin i mea nui no ka hana maka pono (,).

ʻO ka ʻoiaʻiʻo, ua hoʻopili ʻia nā mea kiʻekiʻe o ka lutein a me ka zeaxanthin i kahi haʻahaʻa haʻahaʻa o ka hoʻoliʻiliʻi macular e pili ana i ka makahiki (AMD) ().

E hana i kēia mea ʻono maikaʻi, hoʻolei i nā cashew maka maka i loko o ka aila ʻoliva, kumino, chili kaola, a me ka ʻōpala. E hohola iā lākou ma ka pepa bakena i hoʻomoe ʻia a hoʻomoʻa i ka umu ma 325 ℉ (165 ℃) no 12-15 mau minuke.

Hiki iā ʻoe ke kūʻai i nā cashew spice i nā hale kūʻai a me ka pūnaewele. E koho wale i nā ʻano e hoʻohana i nā mea kūlohelohe a liʻiliʻi.

23. Tureke a me nā ʻaka laka

ʻO Turkey a me nā ʻōwili cheese ka mea maʻalahi, nā meaʻai māmā-protein kiʻekiʻe.

ʻO Tureke kahi waiwai waiwai o nā wikamina a me nā minelala he nui, ʻo ia hoʻi ka vitamini B6, kahi mea momona e pono ai ka hana ʻana i ka ikehu. Hoʻopili, hoʻouka ʻia ka tī me nā meaola nui, e like me ka puna a me ka huaola D (, 46).

24. Salemona puhi ʻia ma nā pahū palaoa holoʻokoʻa

ʻO ka salmon uahi kahi meaʻai momona momona i waiwai nui i ka protein a me ka omega-3 fatty acid e hana ma ke ʻano he anti-inflammatories ikaika a kōkua paha i ka hōʻemi ʻana i kāu pilikia o nā kūlana, e like me ka maʻi puʻuwai a me ke kaumaha (,,).

Pākuʻi ʻia i ka salemona me ka 100% hua palaoa a palaoa laiki paha no kahi meaʻai māmā, hoʻopiha i ka meaʻai.

25. Mea ʻai māmā limu

ʻO nā mea ʻai limu kai nā ʻāpana crispy i ʻoki ʻia mai nā lau o ka limu i hoʻomaloʻo ʻia a hoʻowali ʻia me ka paʻakai.

Haʻahaʻa lākou i nā calories a kiʻekiʻe loa i iodine, kahi mineral e koʻikoʻi no ke olakino thyroid ().

Hiki iā ʻoe ke kūʻai i nā meaʻai limu limu ma kahi a i ʻole ma ka pūnaewele. E nānā i nā ʻano me nā mea liʻiliʻi, e like me ka limu, ka ʻaila ʻoliva, a me ka paʻakai.

26. Avocado ma ka toast sourdough

ʻO ka Avocado ma ka toast sourdough kahi meaʻai māmā e hiki ai iā ʻoe ke hana ma ka hana. Hana ʻia ʻo Sourdough ma o ka hana fermentation a loaʻa paha iā ia nā waiwai like me pre- a me probiotics ().

ʻO nā prebiotics he olonā hiki ʻole i kaʻai e hānai i kāu ʻōpū puʻupuʻu, ʻoiai ʻo nā probiotics kahi maʻi bacteria hoʻoikaika i ke olakino. Hana pū lākou e paipai i ke olakino momona maikaʻi a me ka digestion ().

Hoʻohui i ka avocado i ka toast sour e hāʻawi i ka pulupulu hou a me nā momona momona e hana i kahi meaʻai piha piha.

27. Nā hua moa i paila ʻia

ʻO nā hua moa i hoʻolapalapa ʻia kekahi o nā meaʻai māmā a kūpono hoʻi.

I ka ʻoiaʻiʻo, nā hua i loko o kahi liʻiliʻi o ka aneane o nā meaola āpau āu e pono ai. Hoʻokahi hua nui (50 gram) i ʻūlū ʻia ma luna o 6 gram o ka protein, i hoʻohui ʻia me ka hao, calcium, choline, a me nā wikamina A, B6, B12, a me D, i waena o nā meaola ʻē aʻe ().

28. Brie a me nā hua waina

ʻO ka brie tī a me nā hua waina he combo meaʻai māmā maikaʻi kahi maʻalahi e hoʻomākaukau.

Nui nā hua waina i ka fiber, potassium, a me ka vitamina B6, ʻoiai he waiwai ka brie i ka protein, momona, a me nā huaora A a me B12. Hāʻawi ka ʻai pū ʻana iā lākou i kahi kaulike maikaʻi o nā carbs, nā protein, a me nā momona e hiki ke kōkua iā ʻoe e noʻonoʻo a piha (,).

29. Nā hua palaʻai i pūlehu ʻia

ʻO nā hua ʻōpala i hoʻomoʻa ʻia kahi meaʻai māmā a paʻa paʻa hiki iā ʻoe ke mālama i kāu pākaukau.

ʻO 1/4 kīʻaha (30 gram) wale nō o nā hua paukena he 180 nā calories, 3 mau huna o ka fiber, 15% o ka DV no ka hao a me 14 mau māka o ka hoʻopiha momona, ʻo ka hapa nui o nā momona unsaturated momona. ʻOi pū lākou i ke kiʻekiʻe o ka zinc mineral e hoʻonui ai i ka pale (,,).

E hana i nā hua palaʻai i pūlehu ʻia, e hoʻolei i nā hua maka i loko o ka ʻaila ʻoliva a me ka paʻakai o ka moana. E hoʻomoe iā lākou ma ka pepa bakena i hoʻomoʻa ʻia a hoʻomoʻa no 45 mau minuke ma 300 ℉ (150 ℃).

30. Pākuʻu yogurt paʻahau

ʻO ka lāʻau yogurt Frozen kahi mea hōʻoluʻolu i hana ʻia mai ka yogurt Greek Greek a me nā huaʻai hou, e like me nā blueberry, hiki iā ʻoe ke mālama i kāu pahu hau.

He momona ia i ka protein, fiber, calcium, a me kekahi mau meaola ʻē aʻe. Hoʻohui, like ʻole me ka yogurt paʻahau i kūʻai ʻia a i ʻole ka ʻaikalima, ʻaʻohe i loaʻa nā sugars i hoʻohui ʻia (,) i ka lāʻau yogurt paʻahau.

E hana i kēia mea ʻono maikaʻi, e kāwili i ka yogurt Greek maʻalahi me nā blueberry a i ʻole nā ​​strawberry a hohola ʻia ma kahi pepa bakena i kāwili ʻia me ka wax a i ʻole ka pepa ʻāpana. Hoʻololi i ka pahu hau no 30 mau minuke a hiki i ke anuanu e ʻokiʻoki i nā ʻāpana.

31. Pākani ʻōmaʻomaʻo

ʻO ka lawe ʻana i nā mea ʻōmaʻomaʻo i ka hana he ala maʻalahi ia e leʻaleʻa ai i kahi meaʻai māmā momona i ka wā hele.

Hiki iā ʻoe ke hana iā lākou me ka milo, maiʻa paʻahau, he scoop of nut butter, protein protein, a me ka waiū o ka mea kanu a i ʻole ka waiū o ka bipi. Hāʻawi kēia i kahi kaulike maikaʻi o ka fiber, protein, a me ka momona olakino, e hana ana i kāu mea leʻaleʻa i kahi hoʻopihapiha hoʻopihapiha (,,,).

32. Puʻuwai Chia

Hana mau ʻia ʻo Chia pudding me nā ʻanoʻano chia, ka waiū, nā vanila, nā hua, a me kahi meaʻono.

ʻO nā hua Chia he momona a kiʻekiʻe i nā omega-3 fatty acid, puluniu, hao, a me ka puna. I ka ʻoiaʻiʻo, hāʻawi ʻia he 2 punetēpu (35 gram) o nā hua chia ma luna o 16% o ka DV no ka puna a me 32% o ka DV no ka puluniu ().

Hōʻike kekahi mau noiʻi i loko o ke kanaka i ka hoʻohui ʻana i nā ʻano chia i kāu ʻaina kakahiaka hiki ke kōkua i ka hoʻonui ʻana i nā manaʻo piha a hoʻemi i ka ʻai o ka calorie, i mea e kōkua ai i ka pohō kaumaha ().

I mea e hoʻomoʻi ai i ka chia pudding, e hoʻohui i nā punetēpu he 3 (40 gram) o nā hua chia me 1 cup (240 ml) o ka waiū i loko o kahi ipu aniani. Hoʻohui i nā hua i kālai ʻia, nā hua palaʻai, kahi ʻāpana o ka syrup maple, a me ka vanilla extract. E noho i loko o ka pahu hau i ka pō a hopu i kāu ala e hana ai i ke kakahiaka.

Hiki iā ʻoe ke kūʻai i nā hua chia ma ka hapanui o nā supermarkets a i ʻole ma ka pūnaewele.

33. Nā lāʻau protein o ka hale

Hoʻouka pinepine ʻia nā kī protein i kūʻai ʻia me ka hale kūʻai me nā kō, akā ʻo nā ʻano maikaʻi me nā mea i kaupalena ʻia e loaʻa pū kekahi.

Inā makemake ʻoe i ka kaohi piha ma luna o ka mea i loko o kāu protein protein, e hana i kāu ponoʻī me nā mea olakino e like me nā hua, nā nati, nā nati, nā niu, a me nā hua maloʻo.

Hoʻohui i nā mea momona maoli me ka syrup maple a i ʻole ka meli.

Hiki iā ʻoe ke ʻike i nā loina he nui ma ka pūnaewele a me nā puke kuke loea.

Ke laina lalo

ʻO ka loaʻa ʻana o nā meaʻai māmā i ka lima ma ka hana he ala maikaʻi loa ia e hoʻomau i ka ikaika a me ka hana.

Maʻalahi e hana, lawe, lawe hānai, a hiki ke mālama ʻia ma nā pākaukau a i ʻole ka lumi kuke hana.

Me nā koho ʻono, hiki iā ʻoe ke pili maʻalahi i ka papaʻai olakino ma ka home, ma ka hana, a me ka hele.

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