17 Mea ʻai māmā wikiwiki a me ke olakino

Anter

• 1. ʻO ka waiūpata palaoa me ka huaʻai
• 2. Nā lāʻau tī
• 3. Nā pepelu bele me ka hummus
• 4. ʻO nā moa moa i hoʻomoʻa ʻia
• 5. Popopona
• 6. Nut
• 7. ʻO Yogurt me nā huaʻai
• 8. Kāpala Kale
• 9. Hale tī
• 10. Pākani ʻōmaʻomaʻo
• 11. Edamame i kalua ʻia
• 12. Hui huikau
• 13. Nā hua ʻupu
• 14. Oatmeal
• 15. Nā hua moa i paila ʻia
• 16. Nā palaoa Guacamole a me plantain
• 17. Nā kinipōpō ikehu hana
• Ke laina lalo

Ke koho ʻana i nā meaʻai māmā e hauʻoli ai a puni ka lā kahi kī nui o nā papaʻai olakino āpau - me nā papaʻai vegetarian.

Minamina, nui nā meaʻai māmā a maʻalahi hoʻi e hāʻawi iki i nā huaʻai o ke kino ma kahi o nā keu keu, ka sodium, a me ka kō kō.

Eia nō naʻe, ʻo ka loaʻa ʻana o nā meaʻai māmā vegetarian maʻalahi, maʻalahi, a me nā mea momona ʻaʻole ia he pilikia.

Eia he 17 mau manaʻo snacker vegetarian wikiwiki a olakino hoʻi.

1. ʻO ka waiūpata palaoa me ka huaʻai

ʻO ka hoʻopili ʻana i kāu hua punahele me ka waiūpaka nut mea maʻalahi, hoʻopihapiha, a me ka meaʻai māmā e pili ana i nā mea kanu i hiki iā ʻoe ke leʻaleʻa i nā wahi āpau.

ʻO nā hua e like me nā ʻāpala, maiʻa, a me nā strawberry i hoʻouka ʻia me nā antioxidant a kiʻekiʻe i ka fiber e kōkua ai iā ʻoe e piha i waena o kāu mau meaʻai nui ().

I kēia manawa, nā kīʻaha nut - e like me ka ʻalemona, ka peanut, a i ʻole nā ​​mea ʻono cashew - hāʻawi i kahi lāʻau momona o ka protein momona a me nā momona olakino.

2. Nā lāʻau tī

ʻO nā lāʻau Cheese kahi meaʻai māmā a maʻalahi hoʻi e kōkua ai i ke kāohi ʻana i ka ʻiʻina ke hele.

ʻOiai ka loli o ka hiʻona pono pono o ka nutrient e pili ana i ka inoa a me ke ʻano o ka tī, hāʻawi mau nā lāʻau tī i 5-7 mau gram o ka protein i loko o kahi lawelawe 1-auneke (28-gram).

ʻO ka protein ka macronutrient hoʻopihapiha hoʻopihapiha, e hana ana i ka tī i kahi koho maikaʻi loa no kahi mea ʻai māmā ().

ʻO kēia meaʻai māmā kekahi kumu maikaʻi o ka puna, he mineral nui e kōkua i ka hoʻoikaika ʻana i kou mau iwi a me nā niho ().

3. Nā pepelu bele me ka hummus

ʻO nā pepelu bele me ka hummus kahi ʻano olakino maikaʻi, mea kanu i nā ʻāpana kuʻuna a me ka hou.

ʻAʻole hāʻawi wale nā ​​pepper Bell i ka crunch ʻoluʻolu like me nā ʻāpana a i ʻole nā ​​pahū pahū akā ʻoi aku ka haʻahaʻa o nā calorie a loaʻa ka nui o ka fiber, ka huaora C, a me ka huaora A.

Hoʻohui, hoʻomoʻa iā lākou i ka hummus hiki ke kōkua i ka hoʻonui ʻana i kāu lawe ʻana o ka protein a me ka fiber ʻoiai e waiho haʻahaʻa ana i kāu calorie.

4. ʻO nā moa moa i hoʻomoʻa ʻia

Hāpai ʻia ʻo Chickpeas me ka protein, fiber, a me nā wikamina a me nā minelala e like me ka manganese a me ka folate.

ʻO ka mea ʻoi loa, maʻalahi ka moa moa i hoʻomoʻa ʻia i ka home ma ke kiola ʻana i nā pīpī kuke me ka aila ʻoliva a me kāu mea ʻala a me nā mea ʻala ma mua o ka hoʻomoʻa ʻana iā lākou i 400 ° F (200 ° C) no 20-30 mau minuke.

ʻO ka pepa Cayenne, kālika kālika, ka pauka chili, kumino, kinamona, a me ka nutmeg nā koho ʻono āpau e kōkua i ka mea ʻala i kāu mau puaʻa.

5. Popopona

ʻO ka popcorn kahi meaʻai momona, calorie haʻahaʻa kahi kumu nui o nā mineral phosphorous, magnesium, a me zinc.

He kiʻekiʻe pū kekahi ia i ka manganese - he mineral i komo i ka digestion, immune immune, Energy Energy, a me ka lolo ke olakino ().

E koho pono i nā popcorn air-popped ma mua o ka pūʻolo mua a i ʻole nā ​​ʻano microwave, i piha mau me nā calorie keu, ka momona, a me ka sodium.

No ka mea ʻono keu, hoʻāʻo i ka hoʻāla ʻana i kāu popcorn lele-lewa me ka paprika, ʻaka onion, Parmesan vegetarian, a i ʻole ka pāhiri.

6. Nut

ʻO nā hua - e like me nā ʻalemona, nā walnuts, nā cashews, a me nā pistachios - hāʻawi i kahi waiwai o nā meaola nui, e like me nā momona momona o ka naʻau, puluniu, protein, magnesium, hao, a me ka calcium.

Ma waho aʻe o ka momona o ka momona, hōʻike ka noiʻi i ka hoʻohui ʻana i nā nati i kāu papaʻai hiki ke hoʻemi i kou makaʻi o ka maʻi puʻuwai, ke koko kiʻekiʻe, diabetes, a me kekahi ʻano o ke kanesa e like me ka maʻi ʻaʻa kala ().

Eia nō naʻe, e noʻonoʻo i ka kiʻekiʻe o nā nati i nā caloriu, no laila e leʻaleʻa iā lākou i ka hoʻohaʻahaʻa a pili i ka 1 auneke (28 gram) i ka manawa ma ke ʻano he ʻāpana o ka papaʻai olakino.

7. ʻO Yogurt me nā huaʻai

Loaʻa i ka protein, calcium, vitamina B12, a me ka potassium, ʻo ka yogurt kahi koho meaʻai māmā maikaʻi loa.

ʻO ka hoʻohui ʻana i ka yogurt me nā ʻāpala, nā hua, nā maiʻa, nā hua waina, a i ʻole nā ​​ʻano hua punahele hiki ke kōkua i ka hōʻiliʻili ʻana i kāu ʻai o ka fiber, ka huaola C, a me nā antioxidant hakakā i nā maʻi ().

E nānā i nā ʻano mānoanoa, ʻano ʻole ʻole e hoʻoliʻiliʻi i kāu lawe ʻana i nā kō a hoʻonui ʻia a hoʻohana i kahi kinamona, ka meli, a i ʻole ka ʻaʻala maple e hoʻonui maoli ai i ka ʻono.

8. Kāpala Kale

ʻO Kale chips kahi ala maʻalahi a ʻono hoʻi e kaomi i kahi lawelawe o nā lau lau i kāu papaʻai i kēlā me kēia lā.

ʻO Kale kahi kumu maikaʻi loa o nā huaora C a me A - nā mea waiwai nui e pili ana i ka hana pale a me ka pale ʻana i nā maʻi (,).

E hoʻāʻo e hana i nā kīʻaha kale ma ka home ma ka hoʻolei ʻana i kale me ka aila ʻoliva a me ka paʻakai o ka moana, a laila e hoʻomoʻa i 275 ° F (135 ° C) no 15-20 mau minuke a hiki i ka momona. E nānā pono iā lākou, no ka mea hiki ke maʻalahi ke puhi.

9. Hale tī

Hana ʻia mai ka waiū o ka waiū o ka bipi - kahi o nā ʻāpana waiū coagulated i hana ʻia e ka hoʻohui ʻana i kahi waikawa i ka waiū - ʻo ka tī kaona kahi huahana waiū protein kiʻekiʻe i waiwai ʻia i ka phosphore, selenium, a me ka huaʻai B12.

He kumuwaiwai maikaʻi loa ia o ka calcium, kahi nutrient pono e hana i ke kuleana nui i ka hana iwi ʻana, ka hana ʻana i nā mākala, a me ka hunaoneoneone ().

He ʻono ʻoluʻolu ko ka cheese cheese i hiki ke ʻoluʻolu iā ia iho a i ʻole hoʻopili ʻia me nā hua e like me ka maiʻa, melon, hua, a me nā pineapa.

ʻOkoʻa, hiki iā ʻoe ke pālua i ka tī me ka aila ʻoliva a me ka pīpī o ka paʻakai a me ka pepa ʻeleʻele no kahi mea ʻono maikaʻi.

10. Pākani ʻōmaʻomaʻo

Hiki i nā ʻōmaʻomaʻo ʻōmaʻomaʻo ke ala wikiwiki a maʻalahi hoʻi e komo i kekahi mau keu o nā mea ʻai i kāu papaʻai ʻoiai e hoʻonui ana i kāu lawe o nā fiber, nā huaora, nā minelala, a me nā antioxidants.

ʻOiai ʻo nā mānoanoa ʻōmaʻomaʻo e hana maʻamau ʻia me nā lau lau lau e like me kale a me ka milo, nā huaʻai, nā mea ʻai, a me nā mea hoʻohui i hiki ke hoʻohui pū ʻia. ʻO kahi laʻana, e hoʻāʻo i nā kāloti, nā kelelu, nā beets, nā hua, nā maiʻa, nā hua chia, a i ʻole ka ʻai flax.

Hiki iā ʻoe ke kāwili i nā pauka protein vegetarian e like me ka whey, ka pī, ka hemp, a i ʻole ka protein laiki ʻeleʻele. Hiki i kēia ke mālama iā ʻoe i ka piha no ka lōʻihi a kākoʻo i ka ulu ʻana o nā mākala a me ke kaohi kō kō (,,).

11. Edamame i kalua ʻia

ʻO Edamame nā soybeans e ʻohiʻohi ʻia ma mua o ka oʻo piha. Hiki iā lākou ke hoʻolapalapa, puhi ʻia, a i hoʻomoʻa ʻia paha e hana i kahi meaʻai māmā a momona hoʻi e hele ana.

I ka ʻoiaʻiʻo, ʻūlū ʻia ka edamame i kuke ʻia he 8 mau huna o ka puluniu a me 18 mau huna o nā protein i hoʻokumu ʻia i loko o kahi kīʻaha 1 (155-gram) e loaʻa ana a loaʻa ka nui o ka magnesium, ka hao, a me ka huaora C.

He mākaukau loa ʻo Edamame a hiki ke kūʻai ʻia i loko o nā pūʻolo maʻalahi, mākaukau e ʻai ai a i hoʻomoʻa ʻia paha i 400 ° F (200 ° C) no 30-40 mau minuke me Parmesan mea ʻai, kālika, pepa, a i paprika paha no kahi meaʻai māmā ono ma ka home .

12. Hui huikau

He maʻalahi ka huikau Trail, meaʻai māmā meaʻai me nā nati, nā ʻanoʻano, a me nā hua maloʻo.

He mea lawe, ʻono, olakino, a maʻalahi hoʻi, a hiki iā ʻoe ke hoʻoponopono iā ia e kūpono i kāu mau makemake pilikino.

ʻO nā hua, nā ʻanoʻano, nā hua maloʻo, ka niu, a me nā kīʻaha holoʻokoʻa e like me ka laiki puffed a i ʻole popcorn kekahi mau laʻana o nā mea momona i hiki iā ʻoe ke hoʻohana e hana a hoʻomaʻamaʻa i kāu huakaʻi ala pono.

13. Nā hua ʻupu

ʻO nā hua paukena kahi kumu waiwai nui o nā meaola nui, e like me ka protein a me ka fiber.

Nui lākou i ka magnesium, kahi micronutrient e pono ai no ka hoʻoneʻe ʻana i nā mākala, ka mālama ʻana i ke kahe o ke koko, ka hana a ke aʻa, a me ka synthes DNA ().

Hiki iā ʻoe ke hoʻomoʻa maʻalahi i nā hua ʻumeke ma ka home ma ke kīloi ʻana iā lākou me ka aila ʻoliva, ka paʻakai, a me nā mea ʻala, a laila hoʻomoʻa i 350 ° F (175 ° C) no 20-30 mau minuke a i ʻole ʻeleʻele gula.

14. Oatmeal

ʻOiai hoʻolaha pinepine ʻia ia e like me ka meaʻai kakahiaka, hiki ke ʻoliʻoli i ka oatmeal i kēlā me kēia manawa o ka lā e like me ka hoʻopiha a me ka meaʻai māmā.

Aia i loko o ka oats kahi ʻano fiber i kapa ʻia ʻo beta-glucan, i manaʻo ʻia e hāpai i ka hoʻemi kaumaha a hoʻomaikaʻi i nā pae kolesterol, ka mālama kō kō, a me ke kaomi koko ().

Hoʻopili i ka mea ʻono o kāu oatmeal me nā ʻōpala e like me nā nati, nā ʻanoʻano, nā hua maloʻo, nā hua, ke kinamona, a i ʻole ka waiūpaka nut.

15. Nā hua moa i paila ʻia

Hiki i nā hua moa paʻakikī ke lilo i meaʻai māmā a momona hoʻi no ka meaʻai e kōkua ai iā ʻoe e piha ma waena o nā meaʻai.

Ma waho aʻe o ke kumu waiwai nui o ka protein, ʻo nā hua hua i hoʻolapalapa ʻia he kiʻekiʻe i ka selenium, ka wikamina A, a me nā huaora B.

Hōʻike ʻia nā noiʻi e hoʻoliʻiliʻi ka ʻai ʻana i nā hua manu i ka pōloli e kākoʻo i ka pohō kaumaha a hoʻonui i ke kiʻekiʻe o ke koko o HDL (maikaʻi) kolesterol a me nā antioxidants (,,).

16. Nā palaoa Guacamole a me plantain

ʻO ka hoʻopili ʻana i nā ʻāpana plantain me ka guacamole kahi ala maʻalahi e hoʻonui i kāu lawe ʻana i nā momona olakino ke ʻoluʻolu ʻoe i kou ʻiʻini no ka meaʻai māmā paʻakai.

ʻO nā avocado i ka guacamole kiʻekiʻe i nā monounsaturated fatty acid, i hōʻike ʻia e hoʻonui i ka HDL (maikaʻi) cholesterol a hoʻemi i nā pae triglyceride. ʻO lākou kekahi kumu waiwai nui o ka potasiuma, wikamina C, a me ka wikamina B6 ().

Hoʻohui, maʻalahi nā pīpī plantain e hana ma ka home a hiki ke hoʻomoʻa ʻia ma kahi o ka palai ʻia no kahi koho olakino maikaʻi loa i kūʻai ʻia i nā ʻuala potato.

E hoʻolei liʻiliʻi i nā mea kanu i kālai ʻia me ka aila ʻoliva a me nā mea ʻono a hoʻomoʻa i 400 ° F (200 ° C) no 15-20 mau minuke - a i ʻeleʻele a palu paha nā mea kanu

17. Nā kinipōpō ikehu hana

ʻO nā kinipōpō ikehu kahi koho meaʻai māmā maʻalahi hiki iā ʻoe ke hana ma ka home a hoʻomaʻamaʻa me kāu koho o nā mea momona.

E hoʻāʻo e hoʻohui i nā nati a me nā ʻanoʻano i kāu mau kinipōpō ikehu e kōkua i ka hoʻonui ʻana i kāu ʻai ʻana o ka protein, puluniu, a me nā momona momona naʻau (,).

ʻO nā hua maloʻo, nibao kakao, a me ka meli nā koho maikaʻi loa e hoʻonui i ka ʻono a me ka maʻi antioxidant o kāu meaʻai māmā, (,).

E hoʻomaka, e hoʻohui i nā mea hoʻohui i ka meaʻai a me ka pulsa a hiki i ka laumā o ka hui. A laila ʻolokaʻa i nā pōpō a kau i loko o ka pahu hau e hoʻonoho no 10-15 mau minuke ma mua o ka leʻaleʻa.

Ke laina lalo

Me ke ʻano o nā meaʻai māmā olakino i kāu papaʻai hiki ke kōkua iā ʻoe e hele i waena o nā meaʻai i ka wā e kahe ana i kekahi mau meaʻai keu.

ʻO ka mea pōmaikaʻi, nui nā meaʻai meaʻai meaʻai e koho ai - nā mea momona a pau, maʻalahi e hoʻomākaukau, a ʻono hoʻi.

E hoʻomaka, koho wale i kekahi o kāu mau punahele a ʻoluʻolu ma ke ʻāpana o kahi papaʻai vegetarian olakino maikaʻi.

ʻO nā ʻikepili āpau no nā meaʻai i helu ʻia i kēia ʻatikala mai ka.