Ka meaʻai no ka laiki pala no ka maʻi kō

Anter

• Nā Pono
• Hoʻomākaukau hoʻomākaukau
• E nānā i nā ʻōkuhi olakino ʻē aʻe:

He mea maikaʻi kēia papaʻai laiki ʻeleʻele no ka poʻe e makemake e lilo i ka paona a i ʻole loaʻa i ka maʻi diabetes a me ka pre-diabetes no ka mea he palaoa holoʻokoʻa ia a loaʻa nā ʻanoʻano e hoʻolilo i kēia laiki i mea ʻai i ka ʻai, me kahi papa inoa glycemic haʻahaʻa ma mua o ka laiki keʻokeʻo a me kaʻuala, no ka laʻana .

Hiki iā ʻoe ke hele pū me kēia meaʻai me kahi ʻiʻo wīwī e like me ka moa a iʻa iʻa, a me kahi saladi ʻōmaʻomaʻo, e hana ana i kahi papaʻai olakino, ʻono a momona hoʻi. E ʻike i nā pono olakino āpau o ka laiki palaunu.

Nā Pono

• 1 kīʻaha laiki ʻeleʻele
• 2 punetēpō o nā hua pua sunflower
• 2 punetēpō o nā hua flax
• 1 punetēpō o ka sesame
• 4 punetēpō ka pī pi
• 1 kēne o nā champignon mushroom
• 3 mau aniani o ka wai
• 3 cloves o kālika
• 2 punetēpō o ka aila puʻupaʻa keu
• ka paʻakai a me ka pāhiri e ʻono ai

Hoʻomākaukau hoʻomākaukau

Brown i nā kālika kālika i loko o ka aila a hiki i ka wā e gula ʻulaʻula ia a laila hoʻohui i ka laiki palaunu, e hui pono a hiki i ka hoʻomaka ʻana e pili i ka pā. Ke hiki ʻoe i kēia kiko e hoʻohui i nā aniani 2 a me ka hapalua o ka wai a kuke no kekahi mau minuke. E hoʻomoʻi i ka paʻakai a me ka pāhiri ʻokiʻoki a ke hoʻomaka ka laiki e hoʻomaloʻo e hoʻohui i ka flaxseed, ka sunflower a me nā ʻanoʻano sesame, a waiho ma ka wela mehana a maloʻo ka wai āpau.

I mea e hoʻololi ai i ka ʻono o kēia laiki, hiki iā ʻoe ke hoʻohui i ka broccoli a i ʻole ka ʻāpala, ʻo kahi laʻana, no ka mea, he waiwai maikaʻi kēia mau meaʻai i nā huaora, e kōkua ai e pale a hakakā i nā maʻi, no ka mea, hoʻoikaika lākou i ka ʻōnaehana pale.

ʻO ka nui i makemake ʻia o kēia laiki e lilo i 2 punetēpē no kēlā me kēia kanaka no ka mea aia nō i kēlā nui ma kahi o 160 calories. No laila, ʻo ka poʻe makemake e lilo i ka paona, ʻaʻole pono e hoʻonui i ka ʻai ʻana i ka laiki, no ka mea ʻoiai ʻo ka piha o ia mea, loaʻa pū kekahi me nā calories, a ʻoi aku ka nui o ka loaʻa kālā.

E nānā i nā ʻōkuhi olakino ʻē aʻe:

• Kaʻai no ka tapioca e hoʻonā i ka ʻōpū

• ʻO ka wai hua moa no ka kolesterol