10 Mea ʻai māmā momona maikaʻi

Anter

• 1. ʻO nā paukena ʻalani kokoleka
• 2. ʻO ka pīpī pīpī pīpī pīpī
• 3. ʻO ka palaʻai pie chia pudding
• 4. Nā muffins ʻuala Paleo
• 5. ʻO ka palaoa paukū kālua ʻia
• 6. Kalikimaka wela Vegan
• 7. ʻO ka paukena pīpī i kāhi ʻia i nā hua kaʻuala
• 8. Pīkī pākī i ka pō oaka
• 9. ʻO kālika kālua ʻia a me ka rosemary kaʻuala hummus
• 10. ʻO ka palaoa ʻala almond butter
• Ke laina lalo

Hāʻawi ʻia i ka ʻuʻi momona, ka ʻono nutty, ʻaʻohe mea e kahaha ʻo ia kekahi o nā mea ʻono kau i makemake nui ʻia.

ʻOiai ʻaʻohe kānalua he mea ʻono nā mea ʻala kaʻuala, piha ka hapanui me nā kō a me nā mea pono olakino ʻē aʻe.

ʻO ka mea pōmaikaʻi, ʻo ka nui o nā meaʻai momona me ka paukena ʻaʻole wale ka ʻono akā momona pū kekahi.

Eia he 10 mau mea olakino olakino e hoʻopiha nei me ka ʻala paukena.

1. ʻO nā paukena ʻalani kokoleka

Ke makemake nei ʻoe i kahi mea ʻono ʻono e kiʻi iā ʻoe ma waena o kahi awakea slump, ʻo kēia mau pōpō ʻala paukena ka koho kūpono loa e hoʻoulu iā ʻoe.

ʻAʻole like me nā kī ikaika, hiki ke hoʻopili ʻia me nā sugars i hoʻohui ʻia a me nā mea hana hana, ʻona maoli kēia mau pōpō ikehu me nā lā a piha me ka hoʻopiha ʻana i ka fiber a me ka protein mai nā hua ʻoka, nā ʻoka, a me nā olonā o ka lepo.

Hāʻawi ka ʻumeke ʻumeke i kahi kumu maikaʻi loa o ka wikamina C, potassium, a me ka magnesium a me nā paʻa pākahi me ka ʻala paukena a me nā ʻāpana kokoleka liʻiliʻi i hoʻohana ʻia e hoʻopuni i ka ʻono ʻono o kēia meaʻai māmā ().

Kaomi ma aneʻi no ka papa kuhikuhi piha.

2. ʻO ka pīpī pīpī pīpī pīpī

ʻO Smoothies kekahi ala maikaʻi loa e ʻūlū ai i nā mea momona momona i loko o hoʻokahi meaʻai māmā.

ʻO ka hoʻohui ʻana i nā kumuwaiwai protein i kāu smoothie e kōkua iā ʻoe e māʻona a māʻona ma waena o nā pāʻina, ʻoiai ka protein e kōkua i ka lohi o ka digestion a kāohi i kekahi mau hormones e hoʻohauʻoli i ka manaʻo o ka pōloli (,).

Hoʻohui kēia papa hana ʻono nohea i ka maiʻa paʻahau, ka paukena, a me nā mea hoʻomehana e like me ke kinamona a me ka nutmeg e hana i kahi hui momona e lanakila ma luna o ka ipo pie ipo.

Hoʻohui, ka bata bata a me ka pauka protein e hoʻohui i ka ikaika o ka ikehu e hoʻoikaika iā ʻoe i kou lā. Inā makemake ʻoe i kahi meaʻai hou aʻe, e hoʻolei i ka lima o ka spinach koho e hoʻonui ai i kāu lawe ʻana i ka folate, ka wikamina C, a me nā antiototide carotenoid (,).

Kaomi ma aneʻi no ka papa kuhikuhi piha.

3. ʻO ka palaʻai pie chia pudding

Inā ʻoe e ʻimi ana i kahi mea ʻono hoʻowali i ka ʻumeke e hāʻawi ʻole iā ʻoe i ka haʻalulu kō, hoʻāʻo i kēia paukena pie chia pudding meaʻai i hoʻopiha ʻia me nā mea olakino olakino.

Nā hua Chia - ka hōkū o kēia pā - ʻaʻole hāʻawi wale i kahi kumu maikaʻi o ka fiber akā nā momona momona, protein, vitamina, a me nā minelala ().

ʻO ka mea hou aʻe, hōʻike kekahi mau noiʻi i ka ʻai ʻana i nā ʻano chia hiki ke kōkua i ka hoʻēmi ʻana i ka mumū a me ke kiʻekiʻe o ke koko a me nā kō kō (().

Hoʻohui, ʻaʻole hiki i kēia meaʻai ke maʻalahi i ka hoʻomākaukau. ʻO nā mea a pau āu e pono ai e hana i kēia mea ʻono nā mea hoʻohui, ka mea kāwili, a me nā ipu waihona e mālama ai i ka lūlū chia hou i loko o ka pahu hau a hiki i ka manawa e mākaukau ai.

Kaomi ma aneʻi no ka papa kuhikuhi piha.

4. Nā muffins ʻuala Paleo

ʻO nā muffins ʻumeke kuʻuna maʻamau ke kiʻekiʻe o ke kō a haʻahaʻa i ka protein a me ka fiber. Eia nō naʻe, hiki iā ʻoe ke hana i nā muffins ʻuaki maikaʻi a olakino hoʻi ma ke kuapo ʻana i kekahi mau mea hoʻohui.

ʻO ka hoʻonui ʻana i ka fiber a me ka protein i loko o kāu muffins e hoʻonui ai iā lākou a hiki ke kōkua i ka hōʻemi ʻana i kāu pae pololi ma loko o ka lā ().

Hoʻohana kēia paukena muffin meaʻai i ka palaoa niu e hoʻopili i ka ʻike fiber a me nā hua holoʻokoʻa e ʻūlū i ka protein a me nā momona maikaʻi i loko o kēia mau mea i hoʻomoʻa ʻia akā maikaʻi.

Hana kēia mau muffins i kahi meaʻai māmā hoʻouluhua ke makemake ʻoe i kahi ʻumeke momona iki.

Kaomi ma aneʻi no ka papa kuhikuhi piha.

5. ʻO ka palaoa paukū kālua ʻia

ʻO kahi supa puʻu puʻuwai kahi koho maikaʻi loa e hōʻona i ka ʻiʻini i kahi meaʻai māmā.

Hoʻohui, ke koho ʻana i ka meaʻai māmā ma ka hupa ma kahi o ka nui o nā meaʻai calorie e like me nā pīpī a i ʻole nā ​​kuki paha he koho akamai e hōʻemi ai iā ʻoe i ka ʻai ma hope.

Ua hōʻike ʻia kekahi mau noiʻi ʻana ʻo ka ʻai ʻana i ka sup ma mua o ka pāʻina ʻana e kōkua ai i ka hōʻemi ʻana i ka loaʻa ʻana o ka calorie, i mea e kōkua ai i ka poʻe e ʻimi nei e hoʻopau i nā calorie (().

Hoʻohui kēia kuke i nā mea momona e like me kaʻuala i kālua ʻia, kālika, ʻaka, kaʻaila ʻoliva, nā mea ʻala, a me ka waiū niu momona piha e hana i kahi mea momona momona.

E mālama i ka hupa i loko o nā ipu aniani i hana mua ʻia ma ka home a hana paha i loaʻa iā ʻoe kahi mea momona momona i ka lima ke hiki mai ka pōloli.

Kaomi ma aneʻi no ka papa kuhikuhi piha.

6. Kalikimaka wela Vegan

ʻOiai ʻo ke kīʻaha o ke koko wela kekahi o nā mea inu ʻoluʻolu loa, ʻo ka hapa nui o nā kokoleka wela i hana mua ʻia i piha me nā mea pono ʻole e like me ka syrup kānana fructose kiʻekiʻe.

ʻO ka mea pōmaikaʻi, wikiwiki a maʻalahi hoʻi ka hana ʻana i kahi mana olakino o ka kokoleka wela. Hoʻohui, e hana ana i ka kokoleka wela home e ʻae iā ʻoe e hoʻohui i nā ʻono ʻokoʻa i ka hui - e like me ka paukena.

Hoʻohana kēia kuke kokoleka wela vegan i ka puliki maoli, ka waiū ʻalemone, ka pauka koko, ke kinamona, nutmeg, cloves, a me ka syrup maple e hana i kahi kokoleka wela ʻono i hoʻowahāwahā ʻia i kūpono loa no ka meaʻai māmā.

Hoʻohui ka paukena purée i kahi hoʻonui keu o nā wikamina a me nā minelala ke hāʻawi ka koko i kumu waiwai maikaʻi o nā flavonoid antioxidants mana, i hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka hana noʻonoʻo e like me kekahi mau noiʻi.

Kaomi ma aneʻi no ka papa kuhikuhi piha.

7. ʻO ka paukena pīpī i kāhi ʻia i nā hua kaʻuala

ʻO nā hua paukena he mea momona, maʻalahi, a lawe ʻia, e koho ana iā lākou i kahi koho kūpono loa no kahi mea olakino olakino olakino.

ʻOi aku ka nui o nā hua paukena i loko o ka mineral magnesium, pono ia no nā hana nui i loko o ke kino, e like me ka hoʻoneʻe ʻana o nā mākala, ke kō a me ke kahe o ke kaomi koko, ka hana ʻana i ka ikehu, a me ka mālama olakino skeletal (,).

ʻOiai ʻono nā hua ʻōpala ke ʻai pono ʻia, kī ʻia kēia papaʻai i ko lākou ʻono ma ka hoʻohui ʻana i kahi ʻono o ka ʻono mai ka syrup maple a me kahi ʻono hoʻomehana mai ka mea ʻalani pie.

E hoʻāʻo i kēia mau hua ʻōpala a hui pū paha me nā ʻōpala maloʻo, niu i hoʻomomona ʻole ʻia, a me nā walnuts no kahi ala huikau puʻuwai.

Kaomi ma aneʻi no ka papa kuhikuhi piha.

8. Pīkī pākī i ka pō oaka

ʻOiai e hoʻopau mau ʻia nā ʻō o ka pō no ka ʻaina kakahiaka, hana lākou i kahi koho meaʻai māmā kiʻekiʻe loa.

Kūpono nā ʻōlani i ka pō no nā poʻe e luhi wale, no ka mea, hiki ke hana ʻia kēia ipu me nā mea pono āpau, me ka paukena.

Hana ʻia kēia meaʻai ʻono i ka pō me ka paukena, ka Greek yogurt, ka waiū almond, nā ʻoka i ʻōwili ʻia, nā hua chia, a me nā mea ʻala e like me ka ginger.

Hoʻonui ka hoʻohui o ka yogurt Greek i ka ʻike protein o kēia meaʻai māmā puʻuwai e ʻike mau ia no nā hola. Inā makemake ʻoe i ka mea hoʻopihapiha hoʻopihapiha keu, e hoʻopiha i kāu mau ʻai i ka pō me nā hua kalai, nā hua, nā hua maloʻo, a me nā niu ʻole ().

Kaomi ma aneʻi no ka papa kuhikuhi piha.

9. ʻO kālika kālua ʻia a me ka rosemary kaʻuala hummus

ʻO Hummus kahi mea hoʻoluʻolu nui loa, hiki ke hoʻopili ʻia me nā mea ʻono a ʻono hoʻi. ʻO ka ʻāpana ʻoi loa e pili ana i ka hana ʻana i hummus hiki iā ʻoe ke hoʻohui i nā mea āpau i makemake ai kou puʻuwai - a i ʻole ka ʻōpū.

Mālama kēia moʻo hummus i nā ʻono scrumptious o kālika kālua ʻia, rosemary, a me ka paukena a ʻūlū ʻia i loko o hoʻokahi ʻono ʻono, momona a hiki ke ʻoliʻoli i kēlā me kēia manawa o ka lā.

Ma waho o ka mea ʻono, nā mea hoʻohui i kēia meaʻai e hāʻawi i kekahi mau pono olakino maikaʻi. ʻO kahi laʻana, loaʻa i ka kālaki i nā pūhui sulfur potent i loaʻa i ka immune-boosting, anticancer, a me nā anti-inflammatory ().

Hoʻohui, ʻo ka rosemary kahi lāʻau lapaʻau i loaʻa pū kekahi anti-inflammatory a me nā waiwai antioxidant, e hoʻomaikaʻi maikaʻi ana i kēia hui ʻono no kou olakino holoʻokoʻa.

Hoʻohui ʻia, piha ka hummus i ka puluniu, protein, momona momona, calcium, magnesium, a me folate, e hoʻolilo ana i mea ʻai māmā maikaʻi ().

Kaomi ma aneʻi no ka papa kuhikuhi piha.

10. ʻO ka palaoa ʻala almond butter

ʻOiai ua lele kekahi mau momi momona momona ma luna o ke kaʻa ʻala a me ka hāʻawi ʻana i nā huahana i loaʻa i ka ʻoma, he maʻalahi ka hana ʻana i kāu mauʻu ʻala nūpala iho ma ka home a hiki ke kōkua i ka mālama kālā ʻana iā ʻoe.

ʻAi momona ka ʻAmelona a piha me ka protein a me nā momona momona. Ua hōʻike ʻia nā noiʻi he nui i ka ʻai ʻana i nā ʻalemona ke kōkua iā ʻoe e mālama i ke kaupaona olakino olakino, hoʻomaikaʻi i ke olakino puʻuwai, a hoʻoponopono i nā pae kō kō (().

Hoʻopili maikaʻi kēia paukena ʻalani almond butter me nā ʻano meaʻai māmā, me nā ʻāpana i kālai ʻia, nā kāloti pēpē, a me nā ʻāpana plantain. Hiki iā ia ke hoʻohana ʻia ma ke ʻano he topping ʻono no ka oatmeal, yogurt, a i ʻole kahi ʻāpana mānoanoa o ka palaoa ʻōpala homemade.

ʻO ka mea hou aku, maʻalahi kēia papa hana e like me ka pie a koi wale i nā ʻalemona, ka paukena, ka paukena pīpī, ke kinamona, ka syrup maple, ka paʻakai, a me ka mea hana meaʻai.

Kaomi ma aneʻi no ka papa kuhikuhi piha.

Ke laina lalo

ʻOiai ʻo ka nui o nā meaʻai a me nā meaʻai i kūʻai ʻia i kūʻai ʻia i loko o ka hale kūʻai i loko o nā mea pono olakino, nā meaʻai āpau, nā kīʻaha piha i ka paukena ma kēia papa inoa piha i nā mea ʻono a hoʻohana i nā mea e hāpai i ke olakino holoʻokoʻa.

Hoʻohui, ua hana ʻia nā papa kuhikuhi ma luna me nā mea palena palena a maʻalahi hoʻi e hana - ʻoiai no ka poʻe ʻike ʻole i ka lumi kuke.

ʻO ka manawa aʻe āu e ʻike ai i ka ʻiʻina i kahi ʻākeke piha piha i ka ʻumeke, ua uhi ʻia kēia mau mea ʻono maikaʻi a maikaʻi naʻe i ka paina maikaʻi.