ʻO nā meaʻai maikaʻi loa e hoʻonui i ke kaumaha

loaʻa kaupaona

La pata pīnī maoli piha ia me ka protein a me ka momona, e hoʻolilo ana iā ia i meaʻai maikaʻi no ka poʻe e hoʻāʻo nei e loaʻa kaupaona i kahi ala olakino. Loaʻa i kahi punetune kahi o 100 mau calorie a he 4 mau huna o ʻaʻano protein. He waiwai pū kekahi ia i loko o ka folic acid, magnesium, vitamina E, wikamina B3. Hiki ke hoʻonohonoho ʻia i ka waiūpihi pīnati maoli, ʻo ia hoʻi ʻaʻole i loko o kahi memo o ke kō, a me nā mea hoʻohui ʻē aʻe. Hana maoli ia i kahi meaʻai māmā maikaʻi, hohola ʻia i kahi ʻāpana o ka palaoa.

Waiu

Aia kahi mea maʻalahi maʻalahi hiki ke hana i ka wā e hoʻāʻo ana piʻi o ke kaupaona. He mea maʻalahi ia o ka hoʻololi ʻana i ka waiū skim no ka waiū holoʻokoʻa a holoʻokoʻa paha. ʻO ke aniani o ka waiū holoʻokoʻa he 60 calories ma mua o ka waiū skim a skim paha. Ma ka waiho ʻana i ka momona i ka waiū, mālama maikaʻi ʻia nā wikamina a me nā meaola, e waiwai maoli ana ka waiū piha hoʻōla D a me A.

Nā huaʻai Tropical

Una ʻōpala maikaʻi loa kahi lā no ka meaʻai māmā, ʻike nā mea āpau i kēia. Eia nō naʻe, hiki i nā huaʻai tropika ke kōkua iā ʻoe e kaupaona. ʻO nā hua e like me ka mango, papaya, maiʻa, a me nā pineapa nā koho maikaʻi e like me ka ʻōlelo a ka poʻe loea meaʻai. ʻO ke kumu ua piha lākou i nā sugars kūlohelohe i hiki ke hāʻawi iā ʻoe i ka ikaika hou aʻe.

ʻAno paʻakikī ka ʻai ʻana i nā ʻāpana he 3-4 i ka lā, no laila hoʻokahi koho paha e inu iā lākou. ʻAʻohe mea maʻalahi ma mua o ka hiki ke kāwili iā lākou āpau ... Once kēia ʻono smoothie, hiki iā ʻoe ke inu a puni ka lā.

Pipi pipi

No nā makahiki he nui, ka ai bovine ua waiho ia ma ka piko o ka papa inoa o nā meaʻai e kūkulu i nā mākala. ʻOiaʻiʻo, loaʻa i ka pīpī kahi cocktail o nā protein a me nā amino acid pono, a me ka huaʻai B. ʻO ka bipi pū kekahi me kahi hui o ka momona momona a nā momona monounsaturated. Eia naʻe, ʻaʻole pono e hoʻomāinoino ʻia, ua lawa ia e ʻai ai i hoʻokahi a i ʻelua mau manawa i ka pule.

ʻO nā ʻāpala

ka nā lelo pono lākou i ka mea huna huna e hoʻonui i ke kaumaha. Hoʻokahi kīʻaha o nā līlī kuke i loaʻa i ka 18 gram o ka protein a me ka 40 gram o nā haʻalako lohi maikaʻi. He mea kumukūʻai hoʻi nā Lentil a loaʻa kahi ola lōʻihi.

Avocados

ʻO kēia mau mea kanu ʻōmaʻomaʻo maikaʻi kahi ala maikaʻi loa e hoʻohui i nā momona momona i kou puʻuwai a me kāu papaʻai. Hapalua a aguacate loaʻa he 140 calories, akā ʻo kahi pae kiʻekiʻe o ka potassium, folic acid a me ka wikamina E. Loaʻa iā lākou ka nui wikamina B. Kūpono nā Avocados i ka salakeke, a pālahalaha ʻia i ka toast.


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

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

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.