Mia Lane
Ma hope o ka hana, he kiʻiʻoniʻoni maikaʻi ma ka TV a me kahi mea e ʻai ai a ʻai paha. He kani maikaʻi, ʻaʻole anei? He mea ʻono ka ʻuala, ke kokoleka, a i ʻole nā kuki a hoʻopuni maoli i kahi pō kiʻiʻoniʻoni ʻoluʻolu. ʻO ka mea pōʻino, ʻaʻole i pau pinepine me ka kuki a i ʻole ka lima o nā ʻāpana.
ʻAʻole pono ʻoe e hana me ka ʻai ʻole
E like me ka ʻōlelo a ke kupunawahine: "Hoʻokahi kekona ma ke alelo, he ola ma ka pūhaka!" Akā ʻaʻole ia manaʻo e haʻalele ʻoe i ka ʻai ahiahi. Akā ʻaʻole pono ia he pīkī pīkī, pahū, a i ʻole ʻuala palai. Loaʻa iā mākou nā mea ʻono maikaʻi no ʻoe, nā meaʻai maikaʻi no ka hopena mālie o ka lā, a i ʻole ka pāʻina pāʻina.
Eia mai nā ʻano maʻamau o ka ʻai ʻana i ka calorie haʻahaʻa. ʻAʻole mākou i hana hou i kēia mau meaʻai maikaʻi, akā makemake mākou e hoʻomanaʻo iā ʻoe i kēia mau koho maʻalahi i ka ʻuala.
Nā lāʻau huaʻai me ka luʻu
ʻO ka mea maʻamau i ka wā e pili ana i ka ʻai meaʻai olakino, ʻo ia ka pā meaʻai maka me ka luu. ʻO nā kukama, kāloti, a i ʻole nā pepa i ʻoki ʻia i ʻāpana e hui pū ʻia ma luna o kahi pā, kīʻaha, a i ʻole i nā aniani kiʻekiʻe. No kahi ʻai liʻiliʻi ma waena, hiki iā ʻoe ke hoʻohana i nā tōmato cherry a i ʻole nā radishes. Hele nā mea a pau me kahi māmā, ʻono ʻono.
ʻO ka mea maikaʻi, pono ʻoe e hana iā ʻoe iho i nā luʻu no kāu pā meaʻai maka, no ka mea, nui nā kōpaʻa i hoʻomākaukau ʻia i loko o ke kō a me nā aila e hoʻonui ai i ka ʻono. I ka hui ʻana i kāu ʻū, e hoʻohana i ka yogurt haʻahaʻa momona, ʻaʻohe kō i hoʻohui ʻia. Inā ʻaʻole ʻoe makemake i nā kīʻaha ʻono, e hoʻāliʻi i nā kīʻaha ʻono mai ka tomato passata me nā mea ʻala a me nā mea kanu. ʻO ka wikiwiki e hana a olakino maikaʻi loa: guacamole i hana ʻia i ka home, kahi kīʻaha puʻuwai i hana ʻia mai ka avocado me ke kāleka.
Nuts - akā pololei
ʻOiai he nui nā calorie o nā nati, he olakino maikaʻi lākou ma muli o ko lākou kiʻekiʻe o nā mea momona unsaturated. No laila, pono ʻoe e ʻai i ka lima o nā nati ma mua o ka ʻōpala i ke ahiahi. Akā e akahele: Mai kiʻi i ke kini o nā pīni kālua i kēia manawa. Loaʻa i kēia mau mea momona i hoʻohui ʻia a me nā mea hoʻonui i ka ʻono.
ʻOi aku ka maikaʻi o ke kūʻai ʻana i nā nati i mālama ʻole ʻia a kālua iā lākou i loko o ka pā me ka ʻole o ka aila. ʻO nā ʻalemona e hana i kahi manaʻo maikaʻi o ka māʻona. ʻOiaʻiʻo, pono ʻoe e ʻai i kēia mau ʻili akā maikaʻi loa me ka ʻili ʻeleʻele, no ka mea he nui ka fiber. Ua ʻōlelo ʻia nā haʻawina maʻi lapaʻau ma USA ua hōʻoia i ka pistachios, ʻoiai he nui nā calorie, kōkua i ka pohō kaumaha. ʻOiai ʻo nā mea a pau, pono ʻoe e makaʻala me nā nati a mai ʻai ʻoe i nā mea ʻoi aku ma mua o ka lima.
ʻAina ahiahi e ʻai ai
Ma mua o ka ʻai ʻana, e hoʻolōʻihi iki i kāu pāʻina ahiahi. E hoʻopaneʻe i kahi ʻāpana berena (ʻeleʻele) a hiki i ka wā ma hope a e ʻoliʻoli i nā sandwich liʻiliʻi i mua o ke TV a i ʻole ma kahi pō pāʻani. No ka manaʻo nibble maoli, e hoʻomoʻa i ka berena ʻeleʻele a i ʻole ka pumpernickel i loko o kahi pā i uhi ʻia, i ka umu, a i ʻole ka mea hoʻoheheʻe. ʻO kekahi manaʻo maikaʻi: e kiʻi i ka crispbread.
Ma ke ʻano he pāhaʻi, ʻaʻole pono ke ʻano o ka cheese cottage maʻamau. ʻO 1 punetēpē o ka pīkī pīkī ʻaʻohe kō, ʻo ke ʻano olakino maikaʻi i ka pata pīkī, hāʻawi i ka ikehu koʻikoʻi a hoʻohauʻoli iā ʻoe.
ʻO kēlā pops: maikaʻi ka popcorn
Hoʻopili ʻia ka popcorn me ka hale kiʻiʻoniʻoni a me ka leʻaleʻa o ka ʻai ʻana i ka wā e nānā ana i kahi kiʻiʻoniʻoni. ʻO ia iho, ʻaʻole ʻo nā ʻōpala kulina koʻikoʻi nā pōpoki calorie kaumaha. Hele mai nā calorie me ka hoʻohui ʻana o ka aila, ka pata, a i ʻole ke kō. Hiki ke maʻalahi i ka 100 grams o ka popcorn corn i loko o kahi pā me kahi punetune o ka ʻaila ʻoliva. Inā ʻoi aku ka lōʻihi o ka haʻalulu mau o ka pā a makemake ʻoe e mālama i ka momona, hiki iā ʻoe ke kiʻi i ka mīkini popcorn. Hana kēia mau mea me ka ea wela a ʻae i nā hua liʻiliʻi e lele me ka palekana me ka ʻole o ka ʻaila.
ʻOi aku ka maikaʻi o ka paʻakai iodized maʻalahi no ka popcorn paʻakai, akā ʻoi aku ka maikaʻi o ka hoʻoulu ʻana me ka paʻakai kai. Mai hoʻohana nui naʻe, ʻaʻole e ʻoki nui ka popcorn. Inā makemakeʻoe e hoʻokolohua a makemake i nā meaʻono hou, hiki iāʻoe ke hoʻohui i ka popcorn me ka paʻakai a me nā mea kanu maloʻo. Hiki ke hoʻohana ʻia ka pauda Curry a me nā mea ʻala ʻē aʻe no ka hoʻomaʻamaʻa ʻana i kēia meaʻai maikaʻi. ʻOi aku ka maikaʻi e hoʻopiha i ka popcorn mehana me nā mea ʻē aʻe i loko o kahi ʻeke pili koke ma hope o ka hoʻomākaukau ʻana a hoʻoluliluli a paʻa pono.
No ka meaʻai maikaʻi: chickpeas
Makemake i nā pīni kālua? ʻOi aku ka wikiwiki o ka hiki o nā hua liʻiliʻi i loko o kou ʻōpū ma mua o ka hiki i ka mea nānā hewa ke hoʻoponopono i kāna hihia. Loaʻa iā mākou kekahi mea iā ʻoe: chickpeas! ʻAʻohe mea hoʻohenehene, ʻoi aku ka maikaʻi o nā legumes liʻiliʻi a puni e like me ka momona ʻole a hāʻawi i ka protein koʻikoʻi a me ka hao - ʻoi aku ka mea nui no nā mea ʻai meaʻai a me nā vegans. ʻAʻole ʻai ʻai maikaʻi wale ka moa i kālua ʻia, ua maʻalahi lākou e hana ma ka home:
nā mea hoʻohui
- 1 kini o ka moa
- ʻO ka aila hinu 2
- wahi paakai
- 1 teaspoon o ka paprika a me ka pauka chili
e hoomakaukau ai
E hoʻomaʻamaʻa mua i ka umu a 200 ° C (ka wela o luna/lalo). E holoi i ka moa a hoʻokahe maikaʻi. E hoʻohui i ka moa me nā mea ʻē aʻe i loko o kahi kīʻaha. E hohola i ka moa ma luna o kahi pā bakena i uhi ʻia me ka pepa pepa a kālua no 35 mau minuke.
Ma ke ala: E mālama maikaʻi ʻia ka moa i kālua ʻia i loko o kahi pahu pani a hiki ke hana ʻia ma mua.
