Contents
Lōʻihi ka manawa a me ka hoʻoikaika mau ʻana e lilo kaupaona. Inā pono ʻoe e lilo i ka 3 a i ka 5 kg, ʻaʻole pono ʻoe e hele i ka ʻai pono ʻole. ʻO ka manawa pinepine ua lawa ia e hoʻonohonoho i nā lā hoʻokēʻai ma ka hoʻololi ʻana i kāu papaʻai a me ka hoʻohui ʻana i ka hele wāwae ʻana a ʻauʻau paha, kaʻa paikikala ʻana a me ka hulahula paha.
ʻO Yogurt Greek Helene momona
ʻO 170 g yogurt he 639 kJ, 12,8 g protein, 3,6 g momona, 2,3 g momona momona, 14,1 g ʻōpeluʻai, 14,1 g kō, 3,4 g puluniu, 187 mg sodium.
He waiwai nui i ka calcium a me ka protein hoʻopau i ka pōloli, he kumu maikaʻi ka yogurt no ka ʻaina kakahiaka a i ʻole ke pani ʻana i ka ʻaila kawa a i ʻole ka mayonnaise.
Ululāʻau
ʻO 100 g ka ʻōpae maka e like me 371 kJ, 21 g protein, 0,6 g momona, 0,1 g momona momona, 0 g carbohydrates, 0 g kō, 0 g fiber, 349 mg sodium.
Ululāʻau - kahi ala e pani ai i ka ʻiʻo a hoʻohui i nā ʻano like ʻole i ka papa kuhikuhi. Makemake au e hoʻohui iā lākou i nā ʻāpala, i ka laiki, a i ʻole ka sauté wikiwiki i loko o ka wok me ka moa a me ka manawa me ka pesto.
Makadamia
1 mau lima o nā hua maka, ma kahi o 30 g mau nū = 905 kJ, 2,8 g protein, 22,2 g momona, 3 g momona momona, 1,4 g mau huaʻalea, 1,4 g kō, 1,9 g puluniu, 0 sodium sodium.
Nui ka momona i nā hua momona, akā kōkua pū lākou i ka kaupaona. Makadamia he protein, puluniu a me nā momona momona he nui wale. No kahi nohona olakino, ʻai i kahi lima liʻiliʻi o nā nati unsalted i kēlā me kēia lā.
ʻO Tangerines
2 mau tangerine nui, ma kahi o 150 g = 248 kJ, 1,2 g pūmua, 0,3 g momona, 0 g momona momona, 11,7 g nā waihā, 11,7 g kō, 1,8 g puluniu, 5 mg sodium ...
mandarin haʻahaʻa i nā kilojoules - kahi huahana kau kupaianaha kūpono loa no kahi meaʻai māmā.
Hala i nā hua
50 g o ka pulp he 152 kJ, 1,5 g protein, 0,2 g momona, 0 g momona momona, 2,9 g ʻōpelu, 2,9 g kō, 7 g puluniu, 10 mg o sodium.
Hala i nā hua - kahi mea hana nui e hoʻokiʻekiʻe i kou ʻano i kēlā me kēia manawa o ka lā. He haʻahaʻa nā calorie ka hua exotic akā he kiʻekiʻe i ka fiber, e hoʻomāʻona ai ʻoe. Makemake au e hoʻohui i nā ʻāpana o ka passionfruit i ke kakahiaka i ka muesli a i ʻole ka yogurt.
Nā flakes oat
30 g cereal maka e like ia me 464 kJ, 3,8 g protein, 2,7 g momona, 0,5 g momona momona, 16,4 g ʻōpeluʻai, 0,3 g kō, 2,9 g puluniu, 1 mg sodium.
Nui ka waiwai o Flakes i nā gībī GI haʻahaʻa (ka papa kuhikuhi glycemic, kahi ana e pili ana i ka hopena o ka waiʻale i nā pae kō glucose), nā protein mea kanu, a me kahi ʻano ʻāpana kūikawā i kapa ʻia beta-glucan. Kōkua ia i ka hoʻohaʻahaʻa i ke kiʻekiʻe o ka "maikaʻi" kolesterol.
Pāpaʻi
ʻO 100 g kāpeti maka he 103 kJ, 2,2 g protein, 0,2 g momona, 0 g momona momona, 2 g mau waihā, 2 g kō, 2,8 g puluniu, 30 mg sodium.
Makemake au i ka puaʻala, ʻaʻole no ka mea he pani maikaʻi ia no ka waihona pizza (recipe maanei). He ʻono lākou i ka maka, palai a kālua ʻia. Hoʻonui ia i ka palekana, loaʻa ka huaora C a me ka folic acid, ka mea e hoʻoikaika i ke kūkulu ʻana i nā cell hou a kōkua i ka ʻili e maʻalahi, lauoho mānoanoa a ʻālohilohi, a ikaika nā kui.
Palaoa palaoa holoʻokoʻa
1 ʻāpana o ka berena, ma kahi o 40 g = 462 kJ, 4,8 g protein, 3,5 g momona, 0,4 g momona momona, 13,5 g mau huaʻalea, 0,7 g kō, 2,9 g puluniu, 168 sodium sodium.
ʻAnoʻai? Hiki paha! Loaʻa i ka berena palaoa piha he GI haʻahaʻa, ʻo ia hoʻi ua piha i nā huaʻōlelo "lōʻihi". Ua ʻai au i kahi ʻāpana berena no ka ʻaina kakahiaka a ua piha a māʻona a hiki i ka wā ʻaina awakea - mai nā kuki a me nā meaʻai wikiwiki.
Lentilā
ʻO 100 g o nā lentila i kuke ʻia e like me 595 kJ, 10 g protein, 0,8 g momona, 0,1 g momona momona, 20,2 g carbohydrates, 1 g kō, 5,2 g fiber, 2 mg sodium.
ʻO ke kumuʻiʻo o ke kumu o nā mea kanu, ka fiber dietary a me nā ʻikepili kūlike me nā mea kanu - ʻo ia nō palaoa… Makemake au e hoʻokomo pinepine i ka meaʻai i kēlā me kēia pule ma kahi o ka ʻiʻo. E hoʻohana iā ia ma ke ʻano he mea pani no ka pipi ʻai i loko o ka pasta bolognese a i ʻole i ka hoʻopiha pie a me ka pie. No ka hana ʻana i kēia, e hoʻolapalapa i ka lentils, a laila e hoʻomoʻi koke me ka nui o nā aniani, hiki iā ʻoe ke hoʻohui i nā aniani a me nā leki me koume a i ʻole rosemary. Manaʻo wau e hoʻohana i nā lentil ʻeleʻele a i ʻole ka liʻiliʻi ʻeleʻele no kēia.
Spinach
ʻO 60 g spinach maka like 57 kJ, 1,4 g protein, 0,2 g momona, 0 g momona momona, 0,4 g carbohydrates, 0,4 g kō, 2,5 g fiber, 13 mg sodium.
Keʻano liʻiliʻi 'ōwili ʻAʻole ia maʻalahi ke pili i kāna mau pono olakino. Loaʻa iā ia ka beta-carotene no ke olakino o ka maka, ka huaʻa C no ka hana immune, ka huaora E no ke olakino o ka naʻau, ka hao no ka ikaika a me ke kino, ka potassium no ka ʻōnaehana nerve ... Eia kekahi, hiki ke ʻai ʻia (ʻaʻohe contraindications!). No ka hana ʻana i kēia, ʻokiʻoki i ka spinach a hui pū me ka cheese curd, hana i ka saladi, a i ʻole e hoʻohana ia mea ma kahi o ka lau letus no ka sanwiti a i ʻole ka palaoa.