Nā ʻAina Hoʻoilo Hiki Hiki iā ʻoe ke huki pololei mai kāu pantry

Anter

• ʻO ka mea ʻai mea ʻai ʻulaʻula
• ʻO Salmon Salad Pitas
• Keʻokeʻo ʻ Italiankā Italia
• Sopa Bean
• Mākala me ka palaoa ʻalani
• ʻO Tofu Curried lāua ʻo Quinoa
• Nooba Soba me
• Kālika ʻala
• Lemon Tuna a me
• Piʻipiʻi Pata
• Nānā no

ʻO ke kūʻai ʻana i nā huahana kēla i ka nui he mea paranoid paha ia, Doomsday prepper-ʻo ka esque feau ʻO nā huahana kēpau he mea kaulana nā pōkā paʻakai, ʻaʻole ia e kumu wale i ke kahe ʻole akā ke kiʻekiʻe o ke koko, a me nā nonperishable ʻē aʻe i loaʻa nā momona trans a i ʻole nā ​​mea mālama ʻole ʻole haʻi ʻole ʻia.

Me kahi alakaʻi kūʻai liʻiliʻi a me kēia mau ʻaoʻao mai Anthony Stewart, poʻo poʻo poʻo ma ka Pritikin Longevity Center ma Miami, FL, akā naʻe, hiki iā ʻoe ke whip i kahi ʻaina awakea maikaʻi, haʻahaʻa sodium a ʻaina awakea paha i ka manawa ʻole e ka hoʻolei pū ʻana i kekahi mau mea āu. aneane hoʻohiki e loaʻa ma ka lima.

ʻO ka mea ʻai mea ʻai ʻulaʻula

ʻOiai hiki iā ʻoe ke lālau i kekahi o nā koho bean a veggie i hana mua ʻia ma kāu papa supermarket, e maʻalahi a maʻalahi ʻoi aku ka maikaʻi no kāu olakino. Loaʻa nā mana o ka homemade ma kahi o 100 milligrams o ka sodium a i ʻole ka liʻiliʻi o kēlā me kēia lawelawe 2-kīʻaha. I ka hoʻohālikelike ʻana, ʻo ke kōkua like o nā sōpena kēpau he 1,200 milligrams a ʻoi aku ke kiʻekiʻe o ke kaomi koko, kahi helu worrisome e manaʻo nei e ʻōlelo ka poʻe loea olakino ʻaʻole pono ma mua o 1,500 milligrams o ka sodium. no ka lā holoʻokoʻa. Hoʻopiha ʻia nā pīni i kēia pā me kahi papa inoa holoi o nā mea momona pono, e like me nā protein vegetarian momona momona, fiber, antioxidants, a me nā carbs paʻakikī (ʻāwīwī).

Nā kuhikuhi: I loko o kahi ipuhū kopa, hoʻohui 1 hiki ke ninini i nā pīni ʻulaʻula ʻole i hoʻomoʻa ʻia, 4 mau kīʻaha wai kōpaʻa sodium paʻakai (e like me RW Knudsen Very Veggie Low-Sodium), 2 a 3 teaspoons oregano a i ʻole ka ʻalia Italia, a me 2 kīʻaha ʻoki nā mea ʻai (ʻoki i nā mea i loko o ka pahu hau, e like me nā kāloti, nā keleka, a me nā ʻaka, hana). E hoʻolapalapa a hoʻomoʻa a hiki i ka palu ʻana o nā mea ʻai, ma kahi o 10 a 15 mau minuke. Hana i kahi o 4 mau kīʻaha ʻelua.

ʻO Salmon Salad Pitas

ʻOi aku ka maikaʻi o ka iʻa hou ke makemake ʻoe i kahi mea hoʻopihapiha no ka ʻaina awakea, akā no ka sanwika wikiwiki a me nā salakeke, ʻo ka kēpau a i ʻole ka ʻeke ka ala e hele ai. Ke loaʻa nei ʻoe i ka omega-3 olakino puʻuwai, kahi i ʻike ʻia e hōʻemi i ka pōloli. Hopohopo e pili ana i nā kemikino hōʻino i ka iʻa? ʻO Salemona, ʻo ka salemona ahiu hoʻi, he mau pae haʻahaʻa o ka mercury. Hoʻohui i nā ʻakaʻakai no ka crunch, nahu (hoʻomoʻu iā lākou i loko o ka wai anuanu ma mua o kou hoʻohui inā ʻaʻole ʻoe makemake i ka nui o nā nahu), a me quercetin, kahi antioxidant i hiki ke hoʻohaʻahaʻa i ka maka maʻi ʻaʻai a hoʻemi i ka mumū o loko.

Nā kuhikuhi: I loko o kahi kōwī hoʻohuihui waena, hui pū i 4 auneke i kēpau ʻia me ka salemona low-sodium (ninini ʻia), 1 punetēpu nonfat mayonnaise, 1/2 teaspoon maloʻo maloʻo, 2 a 3 punetune ʻoki ʻokiʻoki kuʻi ʻia, a me 1/2 kīʻī i kālai ʻia i ka kukama. E lawelawe i loko o ka pitas palaoa holoʻokoʻa a i ʻole ma luna o kahi moe o ka lettuce inā ʻoe e ʻoki ana i nā kaloka. Hana i kahi ʻelua lawelawe.

Keʻokeʻo ʻ Italiankā Italia

Sopa Bean

ʻO ka nani o nā pīni ke lawelawe lākou ma ke ʻano he mānoanoa i loko o ka sup, e hāʻawi ana i kahi mea momona, momona, paʻa paʻa me ka hoʻohana ʻole ʻana i ka momona momona a hoʻohui paha i nā momona. Hoʻopili kēia kuke i ka escarole, kahi veggie i makemake nui ʻia i ka meaʻai ʻItalia, akā ʻo kahi pūʻulu o ka milo kēki i kāpī ʻia-kekahi mea hana "pantry" paʻakikī e maikaʻi loa i nā hana lima pū kekahi. ʻO nā ʻōmaʻomaʻo ʻelua he superfood nui, i loaʻa nā antioxidants, puluniu, a me nā meaola nui ʻē aʻe e hōʻemi ana i nā maʻi nui e like me ka maʻi ʻaʻai, maʻi puʻuwai, a me ka maʻi kō.

Nā kuhikuhi: Kaha 2 punetēpō o nā pīni cannellini mai kahi kini he 14 auneke o ka pī paʻakai i hoʻohui ʻia a waiho ʻia. Puree i koe nā pī. I loko o ka pā nonstic medium, e kī i 5 mau cloves ʻoki ʻokiʻoki ʻia a hiki i ka translucent. Hoʻohui i 2 mau kīʻaha haʻahaʻa sodium sodium a i ʻole ka palaʻai mea kanu a me 1 poʻo escarole, ʻokiʻoki maikaʻi ʻia. E puhi no kahi o 15 mau minuke, a i kou ʻono paha. E hoʻomoʻi i nā pīni hoʻomaʻemaʻe a me nā ʻāpana pepa ʻulaʻula a me ka pepa ʻeleʻele e ʻono, a kuke no hoʻokahi minuke lōʻihi. Hana i kahi ʻelua mau ʻāpana 2 kīʻaha.

Mākala me ka palaoa ʻalani

ʻAʻole hiki ke hoʻokūpaʻa ʻia nā pono o ka papaʻai fiber kiʻekiʻe: Mālama mau ʻia ia iā ʻoe, ʻoiaʻiʻo, akā hoʻoliʻiliʻi hoʻi i ka cholesterol a hoʻēmi i ka makaʻu o ka maʻi ʻaʻai kolona. Hoʻopiha nā meaʻai e like me ka kānana a me nā pīni i hoʻopiha wikiwiki iā ʻoe no laila e ʻai ʻoe i ka liʻiliʻi ma mua o nā mea āpau, ke kī i ka pale ʻana i ka loaʻa o ka hoʻoilo. Hōʻoiaʻiʻo ʻono maoli ka fiber (a nānā) maikaʻi, maikaʻi kēia hui kala like me kahi ʻaoʻao ke hoʻonani ʻia me nā mea kanu mauʻu e like me cilantro a i ʻole ka pāleka lau pālahalaha, a i ʻole kīloi ʻia ia i loko o kahi salakeke ʻōmaʻomaʻo me ka umauma moa diced a me ka ʻūlū no ka ʻaina awakea ma ka keʻena. A ʻoiai paha he kauwela ke salsa, he mea hoʻonaninani nui ia i ka hoʻoilo, kiʻekiʻe i ka wikamina hoʻowahāwahā e pale aku ai i nā anuanu a me ka lycopene, kahi antioxidant i hoʻoliʻiliʻi i ka maʻi ʻōpala. E hōʻoia wale i nā pae sodium no ka mea he manawaleʻa nui kekahi me nā paʻakai.

Nā kuhikuhi: Hoʻohui 1 ʻaʻole hiki i ka paʻakai ke hoʻohui ʻia me nā pīni ʻeleʻele, 1 hiki i nā hua kulina, 1/2 kīʻaha ʻokiʻoki ʻia nā aniani, a me 1 kīʻaha salsa. Pālua (a i ʻole ʻekolu paha) i nā mea hoʻohui inā makemake ʻoe e hana i ka nui. E lawelawe ma ke ʻano he sāleta a i ʻole nā ​​pulina tortilla i hoʻomoʻa ʻia me kahi pākuʻi liʻiliʻi, cheddar kiʻekiʻe kiʻekiʻe no kahi pāʻina. Hana i kahi o 4 mau kīʻaha kīʻaha.

ʻO Tofu Curried lāua ʻo Quinoa

Ah quinoa. Kuhi kēia palaoa olakino, ʻono, ʻoluʻolu (maikaʻi, ʻano ʻenehana) i ka laiki keʻokeʻo e hoʻohilahila me ka palua o ka protein a me 2 mau gram o ka pulina no ka lawelawe ʻana i ka hapalua kīʻaha. A ʻoiai ke kūlana o ka super-food du jour, makemake nui mākou e haʻi aku ua lele i ka manō kuke. Hoʻohui kēia kuke i ka ticker-boosting, pūhaka-aloha tofu, i loaʻa ma kahi o ka hapalua o nā calories o ka moa a pipi paha. ʻOiai ʻaʻole ia he staple pantry no kēlā me kēia, pono e mālama ma kahi o ʻelua mau pule i loko o kāu pahu hau.

Nā kuhikuhi: E holoi i kahi kīʻaha quinoa i ka wai anuanu. I loko o kahi kōpana waena, e hoʻohui i ka quinoa me 1 punetēpē curry pauka a me 1 teaspoon turmeric. Hoʻohui i 2 mau kīʻaha haʻahaʻa sodium sodium a i ʻole ka palaʻai mea kanu a hoʻolapalapa. Uhi a ʻū a hiki i ke komo ʻana o ka wai, ma kahi o 15 mau minuke. E hoʻoulu i nā kāloti ʻoki 1 kīʻaha a me 1 kīʻaha cubed paʻa tofu. Hana i kahi o 4 mau kīʻaha kīʻaha.

Nooba Soba me

Kālika ʻala

Hoʻokomo i kāu kuko Ramen-noodle me nā noodle olakino, a me nā calorie haʻahaʻa. ʻO kahi kīʻaha o ka soba (ka huaʻōlelo Kepanī no "buckwheat") he 113 wale nō kona nui; kahi kīʻaha o ka pasta pasta, ma kahi o 200. Hoʻohui ʻia me ka gluten-ʻole a piha i ka fiber, protein, a me nā huaora B, nā overachievers o nā wikamina, ke hoʻokani nei i nā mea āpau mai ka metabolism a hiki i ke kūkulu ʻana i DNA e hana i nā hunaola ʻulaʻula a me nā mea hou aʻe. ʻOi aku paha ka paʻakikī o Soba e loaʻa ma mua o ka sto noodle lumi lumi, akā nui nā kaulahao meaʻai meaʻai "gourmet" e halihali iā lākou i ka ʻaoʻao ʻai o ʻAsia. ʻO ka kiola ʻana i ka pasta me ka paprika smoky ʻaʻole wale ia e hoʻonui i ka nui i kēia pā, akā anti-inflammatory nō hoʻi ia.

Nā kuhikuhi: I loko o kahi pola nui, e hui pū i ka punetune ʻelua mau paprika, kaomi i ka pepa cayenne, e ʻuwī i ka pepa ʻeleʻele hou, 1/2 kīʻaha wai wai lemonona hou, a me 2 i ihi ʻia, i kanu ʻia, a i ʻokiʻoki i nā kukama. E noho ka hui ʻana ke kuke ʻoe i nā nood soba soba e like me nā kuhikuhi pūʻolo. E hoʻopau i nā noodle a hoʻolei me ka hui kukama a hiki i ka hui mālie ʻana. Hana i 4 mau lawelawe.

Lemon Tuna a me

Piʻipiʻi Pata

ʻOno ka ʻono o nā pīni kope ke kani nui, ʻiʻo, a hoʻopiha-a he kumu maikaʻi lākou o nā mea nui a pau, he mineral a kēlā me kēia kanaka e pono ai no ka ulu ulu ʻana, ka pale ʻana, a me ka hoʻomohala ʻike. Inā he kau kaumaha kou, he mea nui ka hao e pale aku i ka anemia. Hana maikaʻi kēia mau pīni ʻono me ka ʻono a me ka ʻono e like me ka lemon, nā aniani ʻōmaʻomaʻo, a me nā tuna māmā, ʻoi aku ka nui o nā calori a me ka mercury ma mua o ka tuna keʻokeʻo.

Nā kuhikuhi: I loko o kahi kōwī hoʻohuihui waena, hiki ke hoʻohui i ka 1 i nā pīni sodium paʻakai haʻahaʻa, hiki i ka 1 ke piha i ka sodium paʻakai haʻahaʻa (ninini ʻia), 1/2 kīʻaha ʻokiʻoki ʻia nā aniani ʻōmaʻomaʻo, ka wai o ka hapalua o ka lemona, 1 teaspoon aila ʻoliva, a me ka nui flakes pepa chili ʻulaʻula e like me ka makemake. Kaha ma luna o 2 mau kīʻaha i kālua ʻia i ka letusce Romaine a i ʻole ka arugula pēpē. Hana 2 a 3 mau lawelawe.

Nānā no