10 kūkaʻi olakino no ke ola ʻoi aku ka maikaʻi

Anter

• 1. Ka waiū o ka bipi no ka waiū laiki
• 2. ʻO ka palaoa kokoleka na carob
• 3. ʻAi kine na ka paʻahau
• 4. Ka ea e nā ipu aniani
• 5. Kūleʻa ʻia e nā hua ʻokanika
• 6. Lasagna maʻamau no ka lasagna zucchini
• 7. ʻAi ʻia i ka meaʻai ma ka hoʻomoʻa ʻana a me ka ʻū ʻana paha
• 8. ʻO ka paʻakai maʻamau no ka paʻakai paʻakai
• 9. Mākaukau nā mea hoʻomākaukau no nā kauā homemade
• 10. Nā meaʻai māmā pūʻolo e nā ʻāpana homemade

Ke hana nei i nā loli maʻalahi, e like me ka hōʻoki ʻana i ka inu ʻana i ka waiū o ka bipi no kekahi waiū mea kanu a me ka hoʻololi ʻana i ka kokoleka paukū no ka koko a i ʻole ke carob, kekahi ʻano e hoʻomaikaʻi i ka maikaʻi o ke ola a pale i ka hoʻomaka ʻana o nā maʻi e like me ke kiʻekiʻe o ke kolesterol a me ka maʻi kō. Akā i ka hoʻohui, hiki ke lilo i kēia ʻano kūkaʻi i mea ola lōʻihi, olakino a wīwī.

E nānā i ke wikiō ma lalo nei he 10 mau kuapo olakino olakino a Tatiana Zanin i ʻōlelo ai.

1. Ka waiū o ka bipi no ka waiū laiki

Nui ka waiū o ka bipi a momona a paʻakikī ka nui o ka poʻe i ka ʻai ʻana i ka lactose, no ka mea he intolerant no laila ʻo kahi koho maikaʻi loa ka hoʻololi ʻana ia me ka waiū laiki, ka waiū ʻalemona a i ʻole ka waiū ʻoka, hiki iā ʻoe ke kūʻai mākaukau ma ka supermarket a hana paha ma ka home.

Pehea e hana ai: E hoʻolapalapa i ka 1 lita o ka wai a laila hoʻohui i 1 kīʻaha laiki a waiho no 1 mau hola ma kahi ahi liʻiliʻi me kahi ipu uhi. Ma hope o ke anuanu, kuʻi i nā mea āpau i ka blender a laila hoʻohui i 1 puna kīʻaha o ka paʻakai, 2 punetēpō o ka aila pua puaʻa, 2 mau welu o ka vanilla a me 2 punetēpu o ka meli.

2. ʻO ka palaoa kokoleka na carob

Nui ka kokoleka pauka i ke kō, e hana ana i kahi koho maikaʻi ʻole no ka poʻe ma ka papaʻai a i ʻole he diabetes. Akā inā hiki iā ʻoe ke kuapo i ka kokoleka pauda no ka ovomaltine, a i ʻole ka ʻūhini ʻūhini, kahi mea maikaʻi loa no ke kokoleka i loaʻa nā waiwai pono ʻē aʻe a ʻaʻohe kafeinena. Eia hou, ʻaʻohe mea e nānā i ka ʻokoʻa a hoʻonui ʻoe i ka ʻano o nā meaʻai. Hiki ke hoʻohana ʻia ia mau mea i kekahi ʻano hana i loaʻa ai kokoleka, me ka nalowale ʻole ʻana o ke kala a me ka ʻono.

3. ʻAi kine na ka paʻahau

Hiki ke kūʻai maʻalahi ʻia nā pī a me nā kēpau kēpau no nā pī piʻi a me ka palaoa. I nā meaʻai kēpau, aia mau ka wai a me ka paʻakai e mālama i nā meaʻai i kēkē i ke kūlana maikaʻi. No laila, ʻo kahi koho maikaʻi e makemake mau i nā mea i hiki mai i nā pūʻolo paʻa, a i ʻole e hana i kāu mau meaʻai paʻahau. Akā ʻaʻole hiki i nā mea āpau ke hoʻopaʻa ʻia i ka home, ʻike pehea e hoʻopaʻa ai i ka meaʻai me ka lilo ʻole o nā mea momona.

4. Ka ea e nā ipu aniani

Hiki i nā pahu plastic ke loaʻa nā carcinogens e like me BPA a ʻo ke ala ʻoi loa e hōʻemi ai i kēia makaʻu ka hoʻololi ʻana i nā mea āpau āu i ka home, me nā ipu aniani, a i ʻole me kahi hōʻailona ʻaʻole āu i kēia lāʻau i kāna hana. Eia kekahi, ʻoi aku ka maʻalahi o ka hoʻomaʻemaʻe o nā kīʻaha, ʻaʻole lākou i poke, ʻaʻole hiki ke hoʻohana ʻia no ka lawelawe ʻana i ka papa ʻaina.

5. Kūleʻa ʻia e nā hua ʻokanika

ʻOi aku ka pipiʻi o nā huaʻai, akā ʻaʻole waiwai ke olakino, ʻoiai ʻaʻole nani lākou i ka maka, ʻoi aku ke olakino a piha i nā mea momona. ʻO nā kemika i hoʻohana ʻia i ka lepo a i loko o ka mea kanu e hōʻoia i nā hana nui a me nā kumukūʻai haʻahaʻa e hōʻiliʻili ʻia i ka meaola i nā makahiki i hala a ʻaʻole hiki ke ana ʻia nā ʻino a me nā hopena.

6. Lasagna maʻamau no ka lasagna zucchini

ʻO ka lasagna pasta a mākou e kūʻai ai ma ka mākeke nui hiki ke pani ʻia e nā ʻāpana o zucchini, a ʻoi aku ke ʻano o ke koho liʻiliʻi, ʻoi aku ke olakino. Inā ʻaʻole ʻoe makemake i ka zucchini a i ʻole ʻaʻaʻa iā ʻoe e hoʻololi i ka lasagna kuʻuna no hoʻokahi me nā mea kanu, hele a hoʻomau. Hiki iā ʻoe ke hana i kahi lasagna ma ka hoʻohui ʻana i 1 mau papa palaoa a ma ka papa aʻe, e kau i ka zucchini i kālai ʻia e maʻa ai i ka ʻono.

7. ʻAi ʻia i ka meaʻai ma ka hoʻomoʻa ʻana a me ka ʻū ʻana paha

He mea maʻamau kēia, akā kokoke hiki ke hoʻomoʻa ʻia kahi meaʻai i kālua ʻia me ka nalo ʻole ʻana o kāna ʻono. No laila, koho i ka mea i hoʻomoʻa ʻia, i hana ʻia ma ka pā me kahi aila ʻoliva liʻiliʻi a i ʻole i kahi wai liʻiliʻi a waiho paha i nā mea āpau i ka umu. Inā manaʻo ʻoe ʻaʻole "brownish" ka meaʻai i ka umu, ke aneane mākaukau, e hoʻohana i ka aila ʻehu a e ʻeleʻele ia no kekahi mau minuke.

8. ʻO ka paʻakai maʻamau no ka paʻakai paʻakai

Loaʻa i ka paʻakai maʻamau ka nui o ka sodium a no laila e hoʻopau liʻiliʻi ʻia. Ma Brazil ka nui o ka ʻai paʻakai o kēlā me kēia lā ma mua o ka pālua a ka mea i koi ʻia e ka World Health Organization a no laila pono ka poʻe āpau e hōʻemi i ka ʻai paʻakai e hōʻalo i nā pilikia puʻuwai i ka wā e hiki mai ana.

Pehea e hana ai: E hoʻonoho i 10 mau gram o: rosemary, basil, oregano, parsley a me 100g paʻakai i loko o kahi ipu aniani.

9. Mākaukau nā mea hoʻomākaukau no nā kauā homemade

ʻO nā mea ʻala mākaukau i loaʻa iā mākou i ka mākeke nui he mea kūpono a ʻono hoʻi, akā piha lākou i nā mea ʻino e hōʻeha ai i nā papaʻai. Nui lākou i ka sodium a no laila makemake i ka paʻa ʻana o ka wai a no laila weliweli loa lākou no ka poʻe i loaʻa i ke koko kiʻekiʻe a ʻeha paha i ka pehu.

Pehea e hana ai:E ʻokiʻoki i nā aniani, ʻōmato, pepa, kālika a hoʻohana i ka pāhiri a me chives e loaʻa hou ai ka ʻono, a lawe mai i nā mea āpau i kahi ahi liʻiliʻi, e hoʻolapalapa. I ka manawa e mākaukau, e hoʻokaʻawale i nā pahu hau a paʻa i ka hau.

10. Nā meaʻai māmā pūʻolo e nā ʻāpana homemade

ʻOi aku ka maikaʻi a me ke olakino ke hana i kaʻuala, ʻāpala a i ʻole nā ​​ʻāpana peara ma ka home. ʻAʻole pono ʻoe e kūʻai i nā meaʻai māmā a me nā ʻāpana piha i ka momona a me ka paʻakai ma ka supermarket, inā hiki iā ʻoe ke hana i nā meaʻai ʻono a olakino hoʻi, waiwai i nā huaora e kōkua i kou kino e hana maikaʻi mau a mālama i kekahi mau calorie a hoʻopau i ka momona. He mea nani nō hoʻi ke loaʻa ʻana o nā hoa ma ka home.

Pehea e hana ai: E ʻoki wale i ka meaʻai āu e makemake ai a kau ma luna o ka pepa bakena a waiho i loko o ka umu ma kahi o 20 mau minuke, a hiki i ka hoʻomoʻa maikaʻi ʻana a me ka palaʻai. E hoʻohui i nā mea ʻono hou aʻe, ka wā me ka paʻakai lāʻau. E ʻike i nā kikoʻī e pili ana i ka papa kuhikuhi no nā ʻuala ʻuala ma aneʻi.