Mea ʻai momona ʻole

Asaragus ʻōmaʻomaʻo

Nui nā meaʻai e momona ʻole, ʻo ka hapa nui o nā mea kanu a me nā huaʻai. Nā meaʻai calorie haʻahaʻa e hiki ke kōkua iā ʻoe e ʻoki i nā calorie mai kāu papaʻai a hoʻomaka i ka lilo ʻana o ka paona.

Eia nō naʻe, i ka wā e lilo ana ke kaupaona, he mea nui loa ʻaʻole e poina e hoʻolako i ke kino me nā meaola āpau e pono ai e hana pololei i kāna mau hana. ʻO ia hoʻi, pono e momona nā meaʻai calorie haʻahaʻa i ka manawa like. A ʻo kahi ʻāpana maikaʻi o nā meaʻai aʻe e kū i kēia mau koi ʻelua:

Nā mea kanu a me nā greens

ʻAi ʻai

Hoʻohui ka hapanui i nā meaʻai momona ʻole me nā mea kanu, a pololei lākou. Hāʻawi kēia pūʻulu meaʻai nui i nā meaʻai calorie haʻahaʻa he nui. Hoʻohui ʻia, pono ka ʻai ʻana i nā mea kanu lawa e loaʻa ai kahi papa inoa lōʻihi o nā meaola e pono ai ke kino. I kēia ala, ʻo ka hoʻopiha ʻana i ke kaʻa kūʻai me nā mea kanu kahi hoʻolālā maikaʻi loa e mālama i ka kaupaona a e olakino.

ʻIke wai kiʻekiʻe

Kukama

ʻOi aku ka nui o nā meaʻai momona ʻole i kēia mea maikaʻi i kā lākou kiʻekiʻe o ka wai. ʻO ia ka hihia o kekahi o nā mea ʻoi loa-calorie nā meaʻai: celery. ʻO ka 100 gram o kēia meaʻai he 14 calories. Inā hoʻopau ʻia nā mea e pono ai no ka metabolization ʻana, noho kokoke ke kiʻi i ka ʻole.

ʻO kekahi meaʻai me kahi kiʻekiʻe o ka wai a he kakaikahi nā calories (16 no 100 mau meaʻai) ʻo ka kukoma. ʻO ka kukama kahi mea pono loa no kāu salakeke, he mea hōʻoluʻolu ʻole ia e noʻonoʻo ai i ka paʻakikī o ka poʻe he nui e ʻeli iā ia.

ʻO Green kahi kala nui

Broccoli

100 wale nō calories o ka asparagus i loaʻa. Hiki iā lākou ke kuke i nā ʻano he nui - hiki iā ʻoe ke kālua, kālua a ʻūpala iā lākou no kahi pāʻina māmā a me ka momona. ʻO ka asparagus omelette kekahi manaʻo maikaʻi loa.

Hoʻohana ākea i hoʻohana ʻia i nā salakeke a me nā pizza, ʻO ka arugula kahi meaʻai e kūpono ana e noʻonoʻo ai i ʻole e hoʻonui i ka paona. ʻO ka lawe ʻana o ka calorie o kēia lau lau ʻōmaʻomaʻo he 25 no 100 mau gram o ka meaʻai.

Kale

Inā ua hoʻoholo ʻoe i kou manaʻo e ʻai hou aku i nā meaʻai launa, ʻO nā ʻōpala ʻo Brussels kekahi o nā mea āu e noʻonoʻo ai. 100 gram o kēia mea kanu waiwai i huaʻai C hāʻawi wale lākou i nā 43 calories. Akā ʻoi aku ka haʻahaʻa o nā calorie i kāpī a me cauliflower, me 25 nā calorie i 100 mauu.

ʻAʻole kānalua ʻo Broccoli kahi mea kanu hou aʻe e kū i ka wā e pili ana i nā meaʻai momona ʻole. Hāʻawi ka 100 gram o broccoli i nā 35 calories. ʻO kāna mau calorie, i hoʻohui ʻia i kāna hāʻawi waiwai nui, hana i kēia mea kanu i meaʻai e hiki ʻole ke nalowale i nā papa hana hoʻēmi kino, a me nā papaʻai olakino maʻamau.

ʻOi aku nā mea kanu momona ʻole

Kāleka

Paipai nui ʻia e mālama i ke olakino o ka maka, ʻike ʻia nō hoʻi nā kāloti e ko lākou lawe ʻana i ka calorie haʻahaʻa. ʻO ka 100 gram o kēia mea kanu ka mea i hōʻike i nā 37 calories wale nō no kou kino. Kū aʻe hoʻi nā greens a me nā mea kanu aʻe no kā lākou lawe haʻahaʻa kalori.

  • Chard
  • Artichoke
  • ʻO Lettuce lika
  • ʻO Romus lettuce
  • Kale
  • Onioni
  • Kahiko
  • Zucchini
  • Piʻi ʻōmaʻomaʻo
  • Ajo
  • Kahawai wai
  • Pāpaʻi
  • Lihi
  • Tomate
  • Kīwaha

Ma ka hopena, nā mea kanu a me nā mea ʻala (parsley, mint, basil, oregano, cumin, curry ...) hiki iā lākou ke hoʻomaikaʻi i ka mea ʻono o kahi pā ma kahi kūʻai no nā kālani liʻiliʻi loa i kēlā me kēia teaspoon.

ʻO Fruta

ʻO ka ʻōlio

Keaka ʻAilaʻo

ʻO nā meaʻai āpau e momona ʻole ai ʻoe, ʻo ka ʻāpala kekahi o nā mea i makemake nui ʻia ma muli o ke kumukūʻai a me ka maʻalahi i ka wā e ʻai ai. Hāʻawi ʻo 100 gram o ka ʻāpala i nā 52 calories. Akā i ka ʻoiaʻiʻo, e noho lākou i kekahi mea liʻiliʻi, ʻoiai ʻoe e unuhi i nā mea a ke kino e hoʻohana ai i kāna digestion.

Pono e hoʻomaopopo ʻia, a ʻoi aku ka haʻahaʻa o nā calorie. ʻo ka ʻāpala kahi meaʻai momona loa. I mea e lilo ai ke kaupaona, pono ke ʻano nā satiating i loaʻa iā ia ke mahalo i kāna ʻike fiber kiʻekiʻe.

He manaʻo maikaʻi ʻo Apple no ka mea ʻono, a no ka ʻaina awakea a i ʻole kahi meaʻai māmā. A ʻo ia kēlā, ʻokoʻa i nā mea ʻono ʻē aʻe, mālama iā ʻoe a piha a hiki i ka pāʻina e hiki mai ana no nā mea kakaikahi loa.

Kuhi

Mālamu i ka ʻoki

Inā makemake ʻoe i nā hua-calorie haʻahaʻa, pono ʻoe e noʻonoʻo pū me nā hua citrus i kāu papaʻai e like me grapefruit, lemon, lime a me clementines. ʻAʻole kōkua wale kēia mau hua citrus iā ʻoe i ka loaʻa ʻana o ke kaupaona, akā ʻo nā kumu waiwai pū kekahi ia o ka huaora C.

ʻO nā huaʻai momona hou ʻole

wāwahi papaya

Inā makemake ʻoe i nā hua, e hauʻoli ʻoe i ka ʻike ʻana i kēlā Hāʻawi ʻo 100 gram o nā strawberry ma kahi o 30 mau calorie. Hiki iā ʻoe ke ʻai wale iā lākou a i ʻole ke hoʻohana i ko lākou maʻalahi i nā salakeke, nā mea leʻaleʻa, nā mea i hoʻomoʻa ʻia a me nā salakeke.

Ke hiki mai i nā huaʻai tropical, pono ia e hoʻomaopopo i ka ʻike haʻahaʻa haʻahaʻa o ka papaya (ma kahi o 30 no kēlā me kēia 100 kalamu o nā meaʻai).

ʻO ka 100 mau kolamu o ke kinakiwa he 30 wale nō calories. Eia hou, he hua ono a hydrating kiʻekiʻe ia, ʻo ia ke kumu o kekahi o nā koho maikaʻi loa loa no ke kauwela.


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.