ʻAiʻai ʻuala

ʻai ʻuala

He papaʻai kēia i hoʻolālā ʻia no ka poʻe e pono e hana i kahi papaʻai e lilo ke kaupaona no ka mea ua nui ke kaupaona a he poʻe pā uala. Hiki iā ʻoe ke hana iā ia no hoʻokahi pule o 1 mau pule, e ʻae iā ʻoe e lilo i ke kaupaona ma kahi o 2 kilo. I kēia manawa, pono ʻoe i kahi olakino olakino e hoʻokau ai i ka hana.

Inā hoʻoholo ʻoe e hoʻokō i kēia hoʻolālā, pono ʻoe e inu i 2 liters o ka wai i kēlā lā i kēia lā me ka nānā ʻole i nā mea āu e ʻai ai i nā pāʻina, ʻono i kāu mau infusions me ka meaʻono a hoʻowali i kāu mau pāʻina me ka paʻakai a me kahi aila pua nānālā. Hiki iā ʻoe ke kuke i ka ʻuala i ka umu a hoʻolapalapa paha.

Papa kuhikuhi o kēlā me kēia lā

  • ʻAina kakahiaka: 1 infusion o kāu koho (kofe a kī paha) a me kahi kīʻaha o ka wai ʻalani citrus āu i koho ai.
  • I ke kakahiaka nui: 1 infusion o kāu koho (kofe a i ʻole tī) a me 2 biscuits bran.
  • Lunch: 1 kīʻaha o ka māmā māmā, ka nui āu e makemake ai i kaʻuala a me 1 hua āu i koho ai.
  • Mid-awakea: 1 infusion o kāu koho (kofe a kī paha) a me 2 mau kuki palaoa holoʻokoʻa.
  • Mea ʻai māmā: 1 infusion o kāu koho (kope a kī paha) a me 1 yogurt momona momona.
  • ʻO kaʻaina awakea: 1 kīʻaha o ka māmā māmā, ka nui āu e makemake ai i kaʻuala a me 1 hua āu i koho ai.

Ma lalo ʻoe e ʻike ai i kahi papa kuhikuhi o ka papaʻai ʻuala no ka pule holoʻokoʻa.

No ke aha maikaʻi ka ʻuala no ka hoʻēmi kino?

ʻuala

ʻO kaʻoiaʻiʻoʻo ia maikaʻi ka ʻuala no ka hoʻēmi kino a ma luna o nā mea āpau, e lilo ka ʻōpū. ʻO kekahi o nā wahi e hopohopo pinepine ai iā mākou a ʻaʻole maʻalahi e iho i lalo. ʻĀ, e lilo ka ʻuala i mea kōkua nui no ka mea he helu kiʻekiʻe ʻo fiber. Māʻona kēia iā mākou ma ka lawe ʻana i ka nui. E lohi ka Dig digest, no laila ke ʻano o ka māʻona, e ʻike nō hoʻi mākou i ka hala ʻana o ka manawa.

Ma ka ʻaoʻao ʻē aʻe, he kumu pono o nā antioxidants a me kahi papa kuhikuhi glycemic haʻahaʻa. ʻO ka ʻoiaʻiʻo ʻo kēlā ʻuala me kēia papa kuhikuhi ma lalo o ka uala. No laila he ʻoluʻolu maikaʻi mau ia. Āhea makemake mākou e lilo i ka kaumahaPono mākou i nā pae glucose koko e kaulike, e like me ka ʻuala e hana ai i kēia na mākou. Akā he meaʻai pūliki liʻiliʻi pū me ke kiʻekiʻe o ka wai, kahi e hoʻomaikaʻi ai i ka digestion.

Nā waiwai ʻuala 

Mahalo i kona kiʻekiʻe kiʻekiʻe o carotenes, me ka mana antioxidant, hana ia iā mākou i hoʻokahi o nā meaʻai nui no kā mākou papaʻai. E like me kā mākou e ʻike ai, he mau protein kūlohelohe hiki ʻole ke hoʻouka ʻia i kaʻuala. Akā ʻo ia pū kekahi he pākēneka kiʻekiʻe o ka fiber, i ka manawa like i haku ʻia ai nā minelala e like me ka puna, magnesium, a me potassium, me ka poina ʻole i ka wikamina C. No kēlā me kēia 100 mau ʻuala, waiho ia i ke kino ma kahi o 30 ml o kēia wikamina a me ka huaʻai E. Akā hāʻawi pū ia he 480 mg o ka potassium, 0,9 mg o ka hao, 3 gram o ka fiber a emi mai ma mua o 90 calories.

ʻAʻole hiki iā mākou ke hoʻopoina, ʻoiai mākou i ʻōlelo ai i nā wikamina, a ʻo B1, B2, B5 a me B6 kekahi.

Ehia mau kilo i nalo me ka papaʻaiʻuala?

meaʻai me kaʻuala

ʻO ka ʻoiaʻiʻo he papaʻai pōkole ia. ʻAʻole pono e hoʻolōʻihi ʻia i ka manawa, no ka mea e like me kā mākou e ʻike nei, ʻai mau ʻoe i ke kaulike. Kūpono ia no ka lilo ʻana o ke kaupaona i ka manawa like me ka ʻōpū. Hiki paha iā ʻoe lawe aku ma kahi o ʻelima a ʻeono paha lā ma ka nui loa. ʻOiai ke kūpono o kou olakino. I kēlā manawa hiki iā ʻoe ke lilo i ʻelua kilo. Akā he ʻoiaʻiʻo he ʻokoʻa ʻokoʻa kēlā me kēia kino a aia kekahi kanaka e ʻoi aku paha ka hāʻule o ka hāʻule.

Papa kuhikuhi papaʻu ʻuala

Lune

  • ʻAina kakahiaka: He kīʻaha o ka wai ʻuala a me ʻelua ʻalani
  • Waina o ke kakahiaka: 30 gram o ka berena palaoa āpau me kahi yogurt skimmed
  • ʻO kaʻaina awakea: kaʻualaʻuala i hoʻomoʻa ʻia (ka nui āu e makemake ai) me kahi pola o ka letusce a me ka kōmato
  • Mid awakea: Hoʻokomo a ʻelua mau kuki palaoa holoʻokoʻa
  • ʻO kaʻaina awakea: kaʻualaʻuala i hoʻomoʻa ʻia me ka momona momona momona a me kahi huaʻai no ka mea ʻono.

Poalua

  • ʻAina kakahiaka: He kīʻaha o ka wai ʻuala, kahi hua moa i paila ʻia, a me kahi hua
  • Kahiaka o ke kakahiaka: 30 gram o ka berena palaoa a pau me ka 50 gram o ka tī māmā
  • Meaʻai: ʻO ka uala puree uala i kāwili ʻia me ka punetune o ka waiū skim a me 100 gram o ka moa moa i hoʻomoʻa ʻia me nā mea kanu
  • Awakea waena. Hoʻopau a me 30 mau huna o nā hua āpau me ka yogurt skimmed
  • ʻAina ahiahi: ʻuala i hoʻomoʻa ʻia me ka saladi a me kahi hua

Pōʻakolu

  • ʻAina kakahiaka: Kope wale a i ʻole me ka waiū skimmed, 30 gram o ka palaoa palaoa a me ʻekolu mau ʻāpana turkey a i ʻole ka moa moa
  • I ke kakahiaka-kakahiaka: 50 gram o ka tī māmā a me nā ʻāpana hua ʻelua
  • Meaʻai: Hoʻomoʻa a i ʻole microwaved ʻuala momona me 125 mau iʻa a me kahi pola o ka salakeke.
  • Mid awakea: wai ʻuala a me ka yogurt skimmed
  • ʻO kaʻaina awakea: ʻO ka puree uala me kahi pā o ka broth māmā a me kahi hua no ka meaʻono.

Pōʻalima

  • Kakahi kakahiaka: ʻO ka infusion ʻuala a wai wai paha me 5 mau ʻāpana kuhukukū a moa paha a me kahi hua hua
  • Kahiaka o ke kakahiaka: 30 mau hua o nā hua āpau me ka waiū skim
  • ʻAina awakea: kaʻuala i hoʻomoʻa ʻia a me salakeke
  • Mid awakea: 30 gram o ka palaoa palaoa a pau me ka 0% tī
  • ʻO kaʻaina awakea: puree uala, 150 mau iʻa a me kahi yogurt maoli.

Pōʻalima

  • Kakahiaka: E hoʻopili a ʻelua mau kuki wholemeal
  • Wahi a kakahiaka: ʻelua mau hua hua
  • Meaʻai: ʻuala i kuke ʻia me ʻelua mau hua i hoʻolapalapa ʻia a me hoʻokahi hua
  • Ma ke awakea awakea: 30 gram o ka berena palaoa āpau me ka kuhukukū
  • ʻO kaʻaina awakea: Salad, puree ʻuala a me kahi yogurt maoli

Hiki iā ʻoe ke pani i ka ʻuala no kaʻuala?

ʻai ʻuala

ʻOiai ʻo ka nīnau kekahi o nā mea maʻamau, ʻo ka ʻoiaʻiʻo ka maʻalahi o ka pane ma mua o kā mākou e manaʻo nei. E like me ʻo ka ʻuala a me ka ʻuala ka mea like. ʻO ia, ʻelua inoa no ka tuber hoʻokahi. Akā he ʻoiaʻiʻo ma kēlā me kēia wahi hiki ke ʻike ʻia e kekahi o lākou, kahi e alakaʻi maʻamau ai i ka huikau. Pono e ʻōlelo ʻia ua ʻike ʻia ka ʻuala a i ʻole kaʻuala ma ka inoa o ka ʻuala a i ʻole kaʻuala.

ʻO ka ʻoiaʻiʻo ʻoiai ʻo ia ka ʻai like mau, hana mākou i ka ʻokoʻa keu i loko. Ma muli o ka nui o kona ʻano a hana kēia i nā inoa e koho iā ia i ʻokoʻa ʻokoʻa. ʻO kekahi o kēlā mau ʻokoʻa i ke kala ʻo ka pulp a me ka ʻili. ʻOiai ʻo nā ʻano me ka ʻulaʻula ka mea a mākou e kapa ai he ʻuala, ʻoiai ʻo ka poʻe me ka ʻili māmā i kapa ʻia he ʻuala. No laila, ke makemake mākou e kamaʻilio e pili ana i kaʻuala a ʻuala paha i kā mākou papaʻai, pono mākou e ʻike e lūlū mākou i nā ʻano like, nā pono a me nā pono.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

4 manaʻo, waiho i kāu

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Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.

  1.   Eugenius ia

    Inā e loaʻa wau i ka broth lignt, 4 toast a ʻelua kīʻaha kope i ka lā, ʻoiaʻiʻo e make wau i ka pōloli a ʻo ia ke kumu no ka hiki ʻole iaʻu ke hana i nā papaʻai e lilo ka kaumaha.

  2.   från ia

    Hoʻakaʻaka mai kēia iaʻu i kēia mau papaʻai āu e hoʻokau ai i ka mea kaumaha e hoʻopunipuni ai ʻoe i ka poʻe. ʻAʻole ʻoe e waiho i kahi protein a me ka hydrate āu i hoʻokomo ai i loko e hoʻokomo i loko o ka ʻaina awakea ke momona ʻoe ... ʻaʻole e hōʻike i nā mea momona āu e ʻai ai ... ʻo ka mea wale nō āu e hoʻokō ai ʻO kēia papaʻai e lilo i ka wai e nā infusions, e lilo ka mākala e ka protein liʻiliʻi a kau i ka momona ma ke kau ʻana i ka hydrate i ka ʻaina ahiahi ke pono ʻoe i ka ʻaina kakahiaka i loaʻa ka ikaika no ka lā holoʻokoʻa. Ua ʻōlelo ʻē ʻo ia i kēlā me kēia mea he nutristist a no kēia mau mea luku lākou i ko mākou kino a me ke olakino

  3.   Inna salazar ia

    ʻĀ. … Manaʻo wau ʻaʻole hiki iaʻu ke ʻai i ka ʻiʻo no hoʻokahi pule akā ua hana kēia mea mele i kēia papaʻai a ua holo maikaʻi loa.

  4.   ʻO Fabio Calderon ia

    ʻAuhea ka pōpilikia o ka protein i kēia papaʻai? He ʻoiaʻiʻo he momona loa ka ʻuala akā pono ʻoe e hoʻohui iā lākou me nā protein, no laila ʻaʻole e pupule ʻoe i ka hopohopo a laila makemake ʻoe e ʻai i ka ʻelepani holoʻokoʻa ... ʻAʻohe papaʻai ʻaʻole waiwai kēlā kumu protein ... e hoʻonui i ka nui o nā mākala a hoʻoliʻiliʻi i ka momona o ke kino
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