Papa inoa o nā meaʻai momona ʻole

nā mea kanu a me nā huaʻai

He mea ʻole ia i ka manawa o ka makahiki a mākou e hui ai, i ka hopena, ʻimi ka hapa nui e lilo i ka kaumaha a lilo i ka kaumaha hiki ke waiho ʻia. Maʻalahi inā ʻike ʻia ka ʻike, maʻalahi ka papaʻai a me ka hoʻoikaika kino hoʻi.

I kēia lā ke nānā nei mākou i kēlā mau meaʻai e kōkua iā mākou e lilo i ka paona, nā meaʻai e hoʻemi iki i ka momona hiki ke ʻai me ka maʻalahi a me ka maikaʻi ʻole. 

A laila e kau mākou i kahi lkūlana o nā meaʻai i hoʻokaʻawale ʻia e nā hui i ʻike maopopo ʻoe i kāu mea e nānā ai e hoʻokō i kāu pahuhopu.

nā hua like ʻole

ʻO wai nā hua e ʻoi aku ka momona

ʻO nā hua he meaʻai ono, hāʻawi i ka lehulehu o nā wikamina a me nā minelala, nā mea ʻono maikaʻi a ʻaʻole pono e nalo i kā mākou papaʻai.

ʻO ia kekahi o nā huahana pono loa e hiki ai iā mākou ke noho i ke olakino, ʻoiai he pale kūlohelohe ia i nā maʻi he nui.

  • Lemon: ʻo ia paha ka hua me nā kālani liʻiliʻi loa, hāʻawi i 14 mau calorie ma 100 mau kekika. ʻO kāna ʻono citric ka mea kūikawā a hoʻohana nui ʻia i ka kuke ʻana. Pale kona wikamina C i ka wā ʻelemakule, hoʻopau i nā toxins a hoʻoponopono i ka lawe ʻōpū.
  • ʻO Sandía: kekahi o nā hōkū o nā hua kau wela wale nō hāʻawi iā 15 calories ma ka 100 gram. He mea hōʻoluʻolu ia a hydrates i ke kino me ka maʻalahi. He hua hoʻomaʻemaʻe ia a kōkua i nā puʻupaʻa e hana ʻoi aku ka maikaʻi a ʻaʻole mālama ke kino i nā wai.
  • Hua waina: me ka wale 26 calories ma 100 gramHe hua momona loa ia, loaʻa ka nui o ka wikamina C, ka fiber, ka calcium, ka potassium a me ka magnesium. Hoʻoemi ia i ka cholesterol, mālama i kā mākou mau aʻa, pale i ka hoʻomohala ʻana o nā hunaola maʻi ʻaʻai.
  • ʻO Strawberries: Paipai ʻia 27 calories ma 100 gram. Hiki i ka ʻai ʻana i nā strawberry ke kōkua iā mākou e hōʻemi i ka ulu ʻana o ka iwi, e hakakā i ka neʻe ʻana o ka ʻōpū a pale i nā pilikia o ka maʻi maʻi me ka mahalo i kāna ʻike folic.
  • Peach: ʻO 30 calories ma 100 gram ka mea e hāʻawi iā mākou. Kākoʻo mākou i ka ʻike o ka wai, no laila, maikaʻi ia no nā papa hana hōʻemi kaumaha. He koho maikaʻi e hoʻonui i kā mākou mahele lāʻau o ka hao a me ka fiber, no laila mākou e pale ai i ka ʻeha ʻana mai ka anemia.
  • Lehua: aneane 31 calories ma 100 gram, He koho maikaʻi e hana i nā wai momona liʻiliʻi a loaʻa kahi manawa leʻaleʻa.
  • ʻOkoleka: ʻOiai paha ka hua a mākou e ʻai ai ka liʻiliʻi, hiki ke lilo i kahi koho ʻono e hoʻomaka i ka lā ma ke ʻano 25 wale nō calories ma 100 grams ʻAno loa ia e like me ka huaʻulu.

nā mea kanu like ʻole

ʻO wai nā mea kanu i ʻoi aku ka momona

ʻO kekahi ʻāpana kumu o ka loaʻa ʻana lilo kaupaona me ka makaʻu ʻole, e hoʻopau i ka nui o nā mea kanu a me nā greens. Hiki i kēia mau mea ke lilo i mau mea kōkua, aia kekahi i ʻoi aku ka nui o ka ʻai pūleo, no laila ʻike ʻoe i nā mea kūpono loa nāu.

  • ʻO Chicory. 
  • ʻO ka pepa Chili.
  • Kālika.
  • Chard.
  • Seleri.
  • Eggplant.
  • Kāpiki.
  • Kahawai wai.
  • Broccoli.
  • Kākala
  • ʻUmeke.
  • Onion.
  • Kāpena.
  • Endives.
  • ʻO Asparagus.
  • Mīkini.
  • ʻO Lettuce.
  • Keikikāne.
  • Kahiko
  • Kukama.
  • ʻO Radishes
  • Beet
  • ʻO Tomato.
  • ʻO Soy. Piʻi ka pī.
  • Kāloti

ʻalemona

ʻO nā nati e emi ana ka momona

ʻIke mākou ʻo nā nati kekahi o nā mea momona o nā mea āpauEia nō naʻe, i waena o lākou, ʻike mākou i nā mea e hāʻawi i nā calorie liʻiliʻi.

Pono e hoʻopau i nā nati i ka hoʻohaʻahaʻa, ʻaʻole pono e hoʻomāinoino ʻia lākou, ʻoiai ʻo ko lākou olakino maikaʻi Loaʻa iā lākou ka nui o ka calory density a i ka hapanui o nā hihia he kiʻekiʻe ko lākou kumukūʻai ma ka mākeke, no kēia kumu, hoʻopau ʻia lākou i kahi mea liʻiliʻi, ʻoiai mākou e hoʻāʻo e hoʻopau hou.

Kōkua e mālama i ko mākou naʻau i ke olakino a me ka ikaika, kaohi i nā pae kolesterol. Kōkua lākou iā ʻoe e lilo i kaupaona inā paha he kūʻē ia i ka ʻike a mākou e hāʻawi nei, ʻoiai ke māʻona nui lākou a lawa ka lima e hōʻalo ai i ka meaʻai māmā ma waena o nā meaʻai.

  • ʻAmona: 579 nā calorie ma 100 gram.
  • Nā Pistachios: 562 nā calorie ma 100 gram.
  • Cashews: 553 nā calorie ma 100 gram.
  • ʻO Acorns: 387 nā calorie ma 100 gram.
  • Nā Chestnuts: 369 nā calorie ma 100 gram.

ʻO ka ʻike i loko mea ʻai papa i nā nati ʻo ia ka mea hoʻokele i ka mālama o ka hoʻolohi i ke kaʻina hana digestive a no laila hoʻonui i ka manaʻo o ka māʻona.

Eia kekahi mea, ikehu Hāʻawi ʻia ia mea iā mākou he meaʻai i paipai nui ʻia no nā mea haʻuki.

kope wale nō

He aha nā mea inu e ʻoi aku ka momona

ʻO nā mea inu kahi ʻāpana nui o ka papaʻai, ke koho ʻana i nā wai kūpono ʻole a mākou e inu ai hiki ke hōʻino ʻia kā mākou papaʻai.

Pono mākou e kaohi ehia a he aha kā mākou e lawe ai no laila e uku ʻia kā mākou hana.

  • Ka wai mineral: pono ka wai i ke ola, ʻo ia ke olakino o nā mea āpau a me nā mea kūlohelohe. Hāʻawi i nā keu pono maikaʻi loa i ko mākou kino, mālama i nā meaola, nā wai, nā puʻupaʻa a me ke akepaʻa olakino. He aha hou aʻe, ʻaʻole ia e hāʻawi i nā calories, nā pōmaikaʻi wale nō. 
  • Nā wai hoʻāʻo: He koho kūpono lākou inā ua luhi ʻoe i ka inu ʻana i ka wai wale nō, ʻaʻohe nui ke kō. ʻOiai pono ʻoe e e heluhelu pono i ka lepili ʻana e kaohi i ka nui o nā calories.
  • Ke kāmaʻa Green: He mea maikaʻi loa kēia mea inu, he antioxidant kūlohelohe maikaʻi loa ia e hele pū me kāu mau kau hoʻoilo. Hoʻohui ʻia, māʻona ia i kou makemake a pale iā ʻoe mai ka nahu ʻana ma waena o nā meaʻai. No kēlā me kēia kīʻaha hāʻawi ia he 4 wale nō calories. I mālama ia mai ka loaʻa ʻana iā ʻoe ke kaupaona, mai hoʻonui i ka momona. Hiki iā ʻoe ke hoʻohui i ka meli a mea ʻono paha.
  • Kope wale: ʻO ka inu ʻana i ke kope i ke kakahiaka ke ʻano nui o nā mea he nui o mākou, inā ʻoe e ʻai ia mea e hōʻole wale nō ʻoe i ka hoʻonui ʻana i nā calorie i kou kino. Mai hoʻokahi kīʻaha kope me ka waiū holoʻokoʻa hiki ke lawe iā ʻoe a puni 200 mau calories. 
  • Wai maoli: inā he huaʻai, mea ʻai a hui pū ʻia paha. ʻO kahi hopena momona e hoʻopau i nā hua hou a ʻaʻole loaʻa ka paona. Koho pono i kāu mau mea hana e kiʻi i nā hui ʻono.
  • Pia pia ʻole kahi koho maikaʻi e kāpae i ka pepeke inā ʻo ka mea āu e ʻimi nei he pia me ka minamina ʻole. He pia ʻaʻohe rama 50 calories ma 100 milliliter. 

nā mea kanu pūlehu ʻia

He aha nā meaʻai e ʻai ai no ka ʻaina awakea i mea e ʻole ai e hoʻonui i ka paona

Ke hiki mai i ka ʻai ʻana, pono mākou i kahi kauoha i hiki i ke kino ke hoʻopili pono i ka meaʻai. Kaulana nō ia aia ʻai i ka ʻaina kakahiaka e like me ke aliʻi, ʻai e like me ke aliʻi hanohano a ʻai e like me ke kanaka ʻilihune. ʻAʻole ia he cliché, he mea nui ia.

ʻO ka ʻaina awakea ka mea e hoʻoholo ai i ka laina a me ke ʻano o ko mākou kino. ʻAʻohe meaʻai i koi ʻole ʻia e lawe i kēlā manawa. E aʻo e ʻiker he aha nā meaʻai āu e pono ai ʻaʻole e loaʻa ka paona.

  • Pau nā greens, nā lau, a me nā huaʻai. Hoʻomoʻa me ka momona a me ka ʻole o nā paʻi. Pono lākou e kuke i hiki i ka ʻōpū ke hoʻomoʻa pono iā lākou.
  • Nā protein o ka holoholona. ʻO ka ʻiʻo o turkey, moa, lāpaki, iʻa keʻokeʻo a i ʻole nā ​​hua manu pono lākou i nā mea kōkua ke lilo i ka paona. Mālama nā protein i ko mākou makemake a pono no ko mākou mākala. Hōʻalo i nā ʻiʻo momona, koho i nā wīwī.
  • Nā hua a pau: loko nā nui o ke ʻano B e kōkua iā mākou e hiamoe. ʻOi aku ka lohi o kāna digestion a kōkua ia iā mākou e hoʻopili i ka meaʻai.

mussels mahu

He aha nā meaʻai māmā momona loa

Inā ʻoe i ka papaʻai koʻikoʻi akā makemake ʻoe e leʻaleʻa i kahi ahiahi me nā hoaaloha a me ka ʻohana, ʻaʻole pono ʻoe e hoʻopau i kāu hoʻolālā āpau. haʻi mākou iā ʻoe i nā mea makemake nui i nā meaʻai hiki iā ʻoe ke ʻai a momona ʻole.

  • Nā ʻāpana salmon puhi. ʻOiai he meaʻai momona ia, he waiwai nui kona e kōkua iā mākou e lilo i ka paona. Omega 3 a me 6 a i ʻole nā ​​wikamina B3 a me D.
  • Cockles: ʻO ka moa māmā kahi meaʻai māmā, haʻahaʻa i nā calories, nā kumu waiwai nui o ka hao a me ka huaora B12. ʻAʻole lākou e hoʻolako i ka momona a maʻalahi hoʻi e palu.
  • ʻO ka moa i kuke ʻia a i ʻono paha: he koho momona lākou e kaʻana like ai i kahi ahiahi o ka meaʻai māmā. Haʻahaʻa lākou i nā calories a hāʻawi i nā waiwai nui e like me nā mea hoʻoponopono kolesterol, kōkua i ka digestion o nā haʻalako, hoʻoikaika i ka lauoho, ʻili a me nā kui.
  • Piko: pickles, chives, banderillas, a pēlā aku, he mau koho kupaianaha lākou e hoʻopau ai ma ke ʻano he aperitif.
  • Mussels i ka vinaigrette: E like me nā moa, he ʻano ʻano iʻa kai haʻahaʻa lākou i nā calorie a me ka hāʻawi nui o ka hao. Ma waho o ka phosphor, manganese a me ka zinc. Hāʻawi lākou i 70 calories ma 100 mau mika.

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.