A māhuahua ola huahana

ʻO ka ʻai maikaʻi kahi mea hou aʻe e hoʻāʻo nei e hana i kēia lā. Anna no ka mea, e makemake eʻai olakino ai 'aʻole i manaʻo' oe i nui manawa. E loaʻa oe e kali ana no ka ai ana i ka manaʻo nui, a e like me ka poe ola, ideas i mea mau ola. He mea maʻalahi ka loaʻa ʻana o nā kīʻaha āu e makemake ai e hana pinepine.

No nā ʻano meaʻai āu e makemake ai e ʻai, hiki iā ʻoe ke loaʻa nā manaʻo meaʻai e kūpono i kāu mau pono. Loaʻa nā mea a pau, mai nā meaʻai wikiwiki e loaʻa ka meaʻai ma ka papaʻaina a i nā huaʻai olakino, meaʻai ʻai etc. ʻO nā mea āu e pono ai e hoʻoholo i nā mea āu e makemake ai e hoʻāʻo mua.

Hiki iā ʻoe ke loaʻa i nā manaʻo pāʻina maikaʻi no ka mea ʻai meaʻai. Nui nā meaʻai olakino maikaʻi e koho ai; Hiki i nā mea aloha ʻiʻo ke koho e hoʻāʻo i kēia mau kīʻaha i kēlā me kēia manawa. ʻOi aku ka maikaʻi, ʻo ka nui o nā kīʻaha me nā ʻiʻo a me nā protein, ʻai kulina, nā ʻāpana laiki keʻokeʻo keʻokeʻo uala etc. hāʻawi i kahi hōʻuluʻulu pōkole o nā mea e ulu ai nā huahana.

• Huihui hua (huakeke, blueberries a me nā raspberries)

ʻOiaʻiʻo, ʻO kēlā me kēia hui huaʻai hiki iā ʻoe ke hui maʻalahi he mea maikaʻi loa. ʻO kēia mau hua he kumu maikaʻi o ka fiber a me nā antioxidants. No ka maʻalahi, Hiki iā ʻoe ke kūʻai i nā ʻeke nui o nā hua maloʻo a ʻohi i nā ʻāpana i makemake ʻia i ke kakahiaka a mākaukau lākou e ʻai i ke kakahiaka nui..

• Kāroti dices

ʻO kā kāloti kahi kumu maikaʻi o ka fiber a me ka huaʻa A. ʻAʻole maikaʻi ka maikaʻi o ka ʻaʻahu ʻana ma ka māla māmā e like me ka ʻai ʻana i nā kāloti, but only a small amount provides that extra boost to make it look “flavorful” “. E hele ana au i ka hale hānai māmā no ka mea, i koʻu manaʻo, he ʻono weliweli ko ka holoholona momona ʻole … e mālama wale me 2 punetune a emi mai paha.

• Huihui hua (huakeke, blueberries a me nā raspberries)

ʻOiaʻiʻo, ʻO kēlā me kēia hui huaʻai hiki iā ʻoe ke hui maʻalahi he mea maikaʻi loa. ʻO kēia mau hua he kumu maikaʻi o ka fiber a me nā antioxidants. No ka maʻalahi, Hiki iā ʻoe ke kūʻai i nā ʻeke nui o nā hua maloʻo a ʻohi i nā ʻāpana i makemake ʻia i ke kakahiaka a mākaukau lākou e ʻai i ke kakahiaka nui..

• Pepa chili ʻōmaʻomaʻo

ʻO ka pepa ʻōmaʻomaʻo kahi meaʻai maikaʻi, hāʻawi i kahi kumu maikaʻi o ka fiber a hoʻohui kekahi o ka ʻuala hale mahiʻai i ka ʻono me ka ʻole o ka hopena maikaʻi ʻole. E mālama wale i ka ʻuala / ʻuala i 2 punetune a emi mai paha.

Hoʻopiha ka kukumba i ka ʻāʻī a me kahi kumu maikaʻi o nā huaora. E ho'āʻo i kahi hummus me kahi zing keu, e like me ka dill hummus, e maona i ka makemake paakai.

• Hui hua manu lulu

ʻO ia ka meaʻai kūpono o ke ʻano. Hua moa, ka mea i maa mau ia e kanaka, hoʻopiha ʻia me ka protein a me ka choline, he mea nui i ka hana ʻana i nā waikawa amino pono. Aia kekahi mau huaora, e like me nā huaora A, B2, B6, B9 a me B12, a me nā minelala e like me ka calcium, ka phosphorus a me ka potassium. Loaʻa i ka yolk nā huaora A pau, ʻO D a me E. Ke ʻai maka ʻia nā hua, Hāʻawi lākou i ke kino me ka ikaika a me ka ikaika.

• Palaoa

ʻO nā kīʻaha e like me ka laiki, bale, ʻO ka palaoa a me ke kulina nā meaʻai nui ma nā ʻāina he nui. Hoʻokaʻawale ʻia lākou ma ke ʻano he cereals a ʻo ia ka mea kanu nui loa ma ka honua, me ka nui loa o ka protein. ʻO ka ʻoats kahi cereal i waiwai nui i ka protein. ʻOi aku ka maikaʻi o ka ʻai ʻana i ka oat i ka wā ʻaina kakahiaka no ka mea e lawa ka ikehu no ka lā.

• Nati

He olakino maʻamau ka walnuts i ka wā maka. He kumu maikaʻi ka nui o nā huaʻai B2, E a loaʻa nā ʻāpana o nā minelala e like me ka magnesium, phosphorus, keleawe a me ka potassium. Nui ka nui o nā nati maka i ka protein, folic acid a me ka fiber. Walnuts, ina aole i moa, manaʻo ʻia ʻo ia ka mea olakino, me ka papalua o ka nui o na antioxidants e like me na hua hua.

• Nā huaʻai

He mea waiwai loa nā huaʻai no ke kanaka no ka mea he kumu ia o ka wai a me nā fiber maikaʻi. He kumu maoli nō ia o ka huaora C. ʻO ka hapa nui o nā huaʻai he waiwai pū kekahi i ka protein, me ka maiʻa, nā ʻāpala, meloni, mango, pīkī, ʻalani, cherries, ʻoliva a me ka ʻoliva. E hoʻonui i kou kino me ka protein, hiki iā ʻoe ke hoʻokomo i kēia mau huaʻai i kāu ʻai. ʻO ka nau ʻana i kekahi o kēia mau huaʻai no ka ʻai ʻai e hāʻawi pū kekahi i kahi hoʻoikaika protein maikaʻi.

• Nā lau lau

He nui ka protein i nā lau lau, haʻahaʻa i ka momona a haʻahaʻa i nā calorie. Loaʻa iā lākou ka huaora C, luteina, carotenoids, ka waikawa folic a me ka huaora K. Nui lākou i ka calcium, ka hao a me ka fiber meaʻai. Loaʻa i nā lau lau protein nui ka spinach, broccoli, kale a me ka letus.

• Mozzarella waiu

E kōkua nā kuki i ka hoʻokō ʻana i kēia ʻiʻini no nā kaʻa. Aia nā kuki palaoa holoʻokoʻa i ka fiber a me nā antioxidants. Ma waho aʻe o nā pono o nā huaora a me nā protein i nā huahana dairy, ʻO ka paʻakai e māʻona iā ʻoe no ka lōʻihi a pale iā ʻoe mai ka ʻai pinepine ʻana.

• ʻEdamame

ʻO Edamame kahi kumu maikaʻi o ka fiber a me ka protein. Pono ʻoe e loaʻa iā lākou ma ka mokupuni meaʻai hau o ka supermarket. E hoʻoheheʻe a ʻili i kahi ʻeke sandwich piha a ʻai iā lākou i mea ʻai. No ka ʻono hou aʻe, e hoʻohui i kahi paʻakai kai a lulu i loko o ka ʻeke.

• ʻAmona a me nā huawaina

ʻO ia ka hui maikaʻi o ka ʻono a me ka ʻono / paʻakai. Loaʻa i ka ʻalemona ka momona, akā, kona momona maikaʻi. He kumu maikaʻi nā hua waina. E ho'āʻo e hoʻohui i kahi paʻakai kai e hoʻohui i kahi mea ʻono hou i ka ʻalemona.

• Kāhi Monterey i ʻoki ʻia

ʻoia, He nui nā hemahema o kēia ʻai (momona, cholesterol, sodium), akā he haʻahaʻa ka nui a hoʻomāʻona nā protein iā ʻoe no ka pale ʻana i ka makemake o ka wā e hiki mai ana. He meaʻai maikaʻi ke hoʻohālikelike ʻia me kahi ʻeke o Doritos.

• Nā ʻāpana ʻĀpana Fuji

He kumu maikaʻi nā ʻāpala o ka fiber a me ka huaora C. E ho'āʻo e mālama i ka ʻili o ka ʻāpala no ka mea he nui ka huaora C. He nui nā polokina e hoʻopaʻa i ka lōʻihi. E mālama wale i nā mea ʻoi aku 1-2 nā punetune.