Nā meaʻai maikaʻi no ke ahiahi: ʻo 7 mau manaʻo ʻono loa

ʻO nā ʻāpana Kale ma ke ʻano he meaʻai maikaʻi

Hoʻohui pinepine ʻia ʻo Kale i nā salakeke, akā maʻalahi loa ka hana ʻana i nā ʻāpana crispy mai ka mea kanu hoʻoilo.

1. ʻO ka mua, e holoi pono i ka kale maka a wehe i nā lau mai ke kumu.
2. Wehe i nā lau i ʻāpana liʻiliʻi, nahu a maloʻo loa.
3. I loko o kahi kīʻaha, e hui i ka ʻaila ʻoliva me ka paʻakai a hoʻohui i nā mea ʻala ʻē aʻe a me nā mea kanu e ʻono ai
4. E kiola i nā ʻāpana kale maka i loko o ka ʻaila ʻoliva i hoʻomākaukau ʻia
5. E kau i nā ʻāpana ma luna o kahi pā bakena i uhi ʻia me ka pepa pepa a waiho ʻia i loko o ka umu preheated i 130 degere.
6. E hoʻomoʻa i nā ʻōpala no kahi o 30 mau minuke, e wehe iki i ka puka umu i kēlā me kēia manawa e ʻae i ka mahu e pakele.
7. E hauʻoli i nā ʻāpana huaʻai crispy!

Edamame: Maʻalahi, ʻono, a olakino hoʻi ma ke ʻano Iapana

ʻO ka Edamame ka ʻano soya Kepanī i wikiwiki a maʻalahi hoʻi e hana.

• No ka hana ʻana i kēia, e hoʻohui i nā pīni maka i loko o kahi ipu o ka paʻakai, ka wai e hoʻolapalapa a hoʻomoʻa no 5-8 mau minuke.
• A laila wehe i nā pī mai ka ipuhao a kāpīpī i ka paʻakai kai. Hiki iā ʻoe ke ʻomi i nā pī palupalu ma ka lima a i ʻole ke kau ʻana me kou waha.
• Manaʻo kōkua: I kēia manawa, hiki iā ʻoe ke hoʻomākaukau i kahi kīʻaha ʻono mai ka soy sauce, ka vīneka, a me ka ʻala

nā mea kanu a me ka hummus

ʻO kekahi o nā meaʻai maʻalahi a ma ka manawa like ʻoi aku ka maikaʻi a me ka maikaʻi o nā meaʻai ʻai hou.

• No ka hana ʻana i kēia, ʻokiʻoki i nā pepa, nā kukama, nā kāloti, a me nā mea kanu ʻē aʻe i loko o nā ʻāpana manamana lima. E hoʻohana i ka hummus ma ke ʻano he ʻuala ʻono a hauʻoli i kēia ʻai maʻalahi.
• Hiki iā ʻoe ke ʻike i ke kumu he mea maikaʻi a maikaʻi hoʻi ka hummus ma kahi ʻōlelo aʻoaʻo.

ʻAi ʻai momona momona: nā hua maloʻo

ʻO ka fiku, ka huawaina, ka maiʻa, a i ʻole ka ʻāpala. Aia kahi koho ʻono o nā hua maloʻo no kēlā me kēia. ʻAʻole ʻono a olakino wale nō kēia, akā mālama pū lākou no ka manawa lōʻihi inā mālama pono ʻia. ʻO nā hua maloʻo he kiʻekiʻe ka calorie akā maikaʻi loa. ʻO kahi meaʻai maikaʻi loa no ke ahiahi - inā ʻoe e kūʻai i ka meaʻai i hoʻomākaukau ʻia a hoʻomākaukau paha iā ʻoe iho. Hiki iā ʻoe ke heluhelu e pili ana i nā ala e hoʻomaloʻo ai i ka hua iā ʻoe iho ma aneʻi:

• I ka umu: E ʻokiʻoki i ka hua i ʻāpana lahilahi, hua ʻole a i ʻole cubes a kau ma luna o ka pepa bakena. E hōʻoia ʻaʻole e uhi ʻia nā ʻāpana. E hoʻonoho i ka umu ma kahi o 50 degere a e hoʻomoʻa i ka hua me ka wehe iki ʻana o ka puka e hoʻokuʻu i ka makū. Pono paha ʻoe e hoʻohuli i nā ʻāpana mānoanoa i kēlā me kēia manawa.
• ʻO ka hoʻomākaukau ʻana i loko o ka umu hiki ke lawe i nā hola he nui, no laila pono e hana mua ʻia no ka ʻai wikiwiki e hāʻawi i hoʻokahi ahiahi.
• I loko o ka dehydrator: Hiki iā ʻoe ke hoʻomaloʻo maʻalahi i ka hua me kahi mea hoʻoheheʻe. No ka hana ʻana i kēia, heluhelu i nā ʻōlelo aʻoaʻo no kāu hāmeʻa a hahai i nā kuhikuhi.

ʻO ka yogurt huaʻai ma ke ʻano he ʻano olakino olakino

ʻO ka yoghurt huaʻai i kūʻai ʻia ma ka hale kūʻai piha i ke kō a no laila ʻaʻole maikaʻi loa. Akā hiki iā ʻoe ke hoʻohui maʻalahi i kāu ʻano like ʻole.

• E hui wale i ka yoghurt me ka jam a hoʻohui i nā hua hou. He kūpono kēia meaʻai no kēlā me kēia manawa o ka lā, inā no ka ʻaina kakahiaka, ma mua o ka moe, a ma waena paha.
• No ka loaʻa ʻana o kahi hopena ʻono, e hoʻohana i ka jam homemade i ka maikaʻi. Hiki iā ʻoe ke heluhelu e pili ana pehea e hiki ai iā ʻoe ke hana maʻalahi iā ʻoe iho i kā mākou ʻōlelo aʻoaʻo "Make jam iā ʻoe iho".
• Inā ʻaʻole lawa ka yoghurt iā ʻoe, hiki iā ʻoe ke hoʻohui i kekahi mau puna o ka oatmeal a hui pū me ia.

ʻO ka meaʻai ʻai maʻamau i hui pū ʻia me ka waihoʻoluʻu: ka hui ʻana o ke ala

ʻO ka hui maikaʻi o nā huaʻai likeʻole a me nā hua maloʻo he meaʻai maikaʻi loa ia no ke ahiahi, akā ma ka hana a ma ke kula paha. He kiʻekiʻe i ka protein a me nā momona maikaʻi.

• No laila ma kahi o ka hopu ʻana i nā ʻāpana a i ʻole nā ​​​​mea ʻai like ʻole i ka wā e nānā ana i ka TV, e hopu wale i ka hui ʻana o ke ala.
• Eia naʻe, e hoʻolohe i ke kumukūʻai a me ka maikaʻi.

ʻAla me ka pīkī pīkī

ʻO kahi meaʻai momona a kaulana loa ma USA:

• ʻOkiʻoki i ka ʻāpala a hohola i kēlā me kēia ʻāpana me kahi pīkī liʻiliʻi.
• Hiki ke hoʻomākaukau koke ʻia kēlā ʻano meaʻai momona maikaʻi me ka nui ʻole o nā calorie.