ʻAʻole mākou e hoʻopunipuni - hiki iā mākou ke palaualelo a makemake mākou e lilo ke kaumaha i ke kaumaha ma muliʻole o ka nalu o kahi kānana magic (ma hope o nā mea a pau, keʻoniʻana i ka pahi ma keʻano kino), akā, e like me ka makemake. No laila, moeʻuhane mākou no kaʻaiʻana i kekahi mea, ke hānai mau i ka meaʻai, a, no ka mea, e mau ana i ka kaumaha.
ʻO nā hana mana -ʻaʻole mākou e'ōlelo iāʻoe - kekahi mea e pono ai no ka hoʻonaʻauaoʻana iāʻoe iho, akā, heʻano no ka paʻakai a me ke kaumaha o nā kaumaha - pono loa ka makemake a hiki hiki ke hana, no laila, ua hiki i ka manawa e hoʻopiha ai i ka pahu kukui me nā mea loloa loloa.
ʻO ka mea hūnā: pehea e hana ai i kahi kalo-calorie kiʻekiʻe-nui?
ʻO kaʻoiaʻiʻo,ʻaʻole kahi kaʻawale maʻamau,ʻo ka meaʻai he calorie kalo, a ma keʻano he nui ka calorie. Eia kekahi laʻana,ʻo ka'elihi i loko o ia iho e manaʻoʻia he loloa kalo a me ka huahua nui, akā, ināʻoe e hoʻohui i ka huka, ka waina, ka hale i hanaʻia a me kaʻaila kirīmi momona, a laila ninini aku iā ia me kahi kāleka maikaʻi - e loaʻa iāʻoe kahi mea momona maikaʻi, akā,ʻaʻole i ka calorie curd .
No laila,ʻo ka helu caloric o ka huahana i loaʻa ma kāu pāpale,ʻo ka mea mua, e pili ana i keʻano o ka hoʻomākaukau.
No laila, hoʻololi mākou i ka "ʻino" i "maikaʻi":
- E poina e pili ana i ka ulanaʻana i loko o ka pā pala a me ke ola o kahi hohonu. Ma kahi kūpono, e aʻo pehea e kuke ai no kahi mau lālā, kuke a me ka kuke. Inā makemakeʻoe i'ōniʻula, hoʻoma'ū i kahi'āpana momona momona me kaʻailaʻole i loko o ka pā'anakokiʻole, aiʻole e hele i kahi kepa a me ka hoʻohanaʻana i ke kuke i ke ahi.
- Mai hoʻopili i nā huaʻai no ka hulu, mai'ōpala i mua o ka hoʻonuiʻana i kaʻiʻo i ka soup.
- E hōʻole i ka mīmū pēpē, ka mayonnaise, ka pata e like me nā pāpale saladi, ma kahi, e kau i kaʻailaʻaila, kaʻakika momona maikaʻiʻole aiʻole ka kirimalu i 15% a pāpā aku iā lākou me nā meaʻala.
ʻO nā huahana haʻahaʻa haʻahaʻa liʻiliʻi loa no ka poho kaumaha
E hele pololei kākou i nā hualoaʻi haʻahaʻa-calorie no ka pohō kaumaha, akā,ʻaʻole mākou e poina i nāʻano o ka hoʻoponoponoʻana iā lākou. ʻO nā huahana kūpono loa,ʻo ia nā piʻi a me nā meaʻai. Hiki ke maʻalahi, kohoʻia nā mākaʻi o ka "race" o nā protein, a me nā proteins ma nāʻaoʻao a me nā pū'ī,ʻaʻole i hoʻopauʻia, aia ma hope o ka uluʻana o nāʻiʻo muscle, ma hope o kāu hoʻouluʻana ...
ʻO nā pīni a me nāʻiʻo he maikaʻi no ka meaʻaʻoleʻoe eʻai nui, akā, e lōʻihi ana ka pihaʻana no ka manawa lōʻihi. E hoʻokomo i kāuʻai:
- nā lelo;
- ka chickpea;
- peas;
- beana;
- maʻi;
- nā mea leʻaleʻa -ʻoiai inā he nīnau ia i nā mākaʻai, mai hoʻopoina e lawe i ka peel aʻokiʻoki i ke kino momona.
Eia hou i ka hoʻonuiʻiaʻana o nā meaʻai kalo-kalolī ma muli o ka porridge. Pono lākou e kuke me kaʻailaʻole a me ka sugar, e hoʻonui i nā hua maloʻo a me nā hua no ka leʻaleʻa a me ka hoʻohanaʻana, a me ka nui o ka wai e hiki ai i ka porridge ke hoʻonui i kou'ōpū, aʻo ia hoʻi ka lōʻihi. Kashi kūpono,ʻo ka mea nui loa,ʻo kā lākou hoʻohana a hoʻohana.
I nā papa o nā mea haʻahaʻa loloa ka mea hiki iāʻoe ke hālāwai me nā malihini i manaʻoʻoleʻia - pasta a me ka uala. Paʻa ka pīpaka pasta, no laila meaʻai, pono a mālama i ka loliʻana i ka mea kaumaha a mākou wale nō ka pali mai ka palaoa palaoa.
ʻO ka'ōlaa,ʻo 161 kcal ka nui o kona ike . Akā, e'ānai i loko o kaʻailaʻaila, a, i ka mea nui, e kahe, e loaʻaʻoe i nāʻokoʻa likeʻole, nā manaʻo a me ka noʻonoʻoʻana i loko o ke aniani ... Ponoʻoe e kuke i kaʻuala, a me ka pele, aiʻole e laʻa i ka umu a me nā lānahu.
ʻO kekahi huahana maikaʻi a me ka haʻawina loloa, kahi hikiʻole iāʻoe ke kōkua akāʻo ka'ōleloʻana i kahi hua,ʻo ia nā hua. Ma hope o kaʻaiʻana i nā huapalapala heʻeono mau i ka'ōpōpō,ʻaʻoleʻoe e pōloli a hiki i kaʻaina ahiahi. ʻOiai, he nui ka cholesterol, akā,ʻaʻole hiki ke hoʻokaho, no laila he hua no ka wikiwiki a me ka wikiwiki i kēlā me kēia lā -ʻaʻole i kahi koho.
ʻAe, pono, eʻai kekahi i ka lau nahele! I ka lā,ʻo ka hapa o nā meaʻai no nā meaʻai a pau he '½ kilo. Mālamaʻia nā huaʻai aʻaʻoleʻole e alakaʻi i ka mea kaumaha (mai poinaʻole i ka mayonnaise i nā mea kanu), ua hoʻokōʻia kēia hopena ma muli o keʻano o ka fibrous, aʻo ka mea maoli,ʻaʻole i'ōpala ke kino aʻaʻole i'ōpala. Haʻalele mākou i nā huaʻa, aʻo ka fiber mai nā huaʻai e hele wale i ka'ōpū.