1. Laiki palaoa piha
ʻO ka laiki he meaʻai nui loa, akā pono ʻoe e koho i ka palaoa holoʻokoʻa, ʻāhiu a ʻeleʻele ma mua o ke keʻokeʻo, melemele a ʻulaʻula. Aia i loko o ka hua palaoa holoʻokoʻa ka ʻāpana maikaʻi o ka palaoa, bran a me endosperm no ke olakino puʻuwai, fiber a me kahi paʻakikī antioxidant. ʻO ka laiki palaoa holoʻokoʻa he mea hoʻohui maikaʻi loa ia i nā salakeke, nā sopa, kahi ʻaina kakahiaka piha maikaʻi loa, a me nā mea kanu he mea kūpono loa ia e like me ka ʻaina awakea. Nui nō hoʻi ka laiki i nā amino acids a me nā kalapona olakino.
2. ʻO nā mea kanu i kālua ʻia
Hiki ke mālama pono ʻia nā huaʻai ʻai i loko o ka friji a no laila ua maʻalahi ke hoʻopaʻa ʻana no hoʻokahi pule holoʻokoʻa. He maʻalahi lākou e hoʻomaʻamaʻa hou. E hoʻokomo wale iā lākou i loko o ka pā ʻala, e kali i 10 mau minuke a hauʻoli i kahi ʻaina ʻono. E ho'āʻo e ʻuala i ka ʻuala, ka broccoli, ka ʻuʻipaʻi pata me ka beets, nā aniani, ka parsnips, a me ka turnips.
3. Kinoa
Inā ʻaʻole ʻoe makemake i ka laiki, e hoʻāʻo i ka quinoa. ʻAʻole ʻoi aku ka nui o ka protein, akā ʻoi aku ka liʻiliʻi o ka starch. ʻO Quinoa porridge no ka ʻaina kakahiaka, ka salakeke broccoli no ka ʻaina awakea, a me ka quinoa a me nā mea ʻala no ka ʻaina ahiahi he mau koho maikaʻi loa ia no ka ʻai māmā a me ka meaʻai.
4. Nā pīni a me nā lihi
ʻO nā pīni a me nā lentil he makana akua iā ʻoe inā ʻae maikaʻi kou ʻōpū iā lākou. He mea kanu chili vegan maikaʻi loa ia a me ka hoʻohui maikaʻi loa i kēlā me kēia salakeke, sopa a burrito paha. Nui nā legumes i ka hao, ka protein a me ka fiber. Eia naʻe, inā pilikia ʻoe i ka ʻai ʻana, e hoʻomaʻemaʻe i ka pī ma mua o ka inu ʻana.
5. Oat
ʻO ka Oatmeal kekahi ʻano cereal hiki ke hoʻomākaukau ma mua o ka manawa. No ka laʻana, hiki iā ʻoe ke ninini i ka wai ma luna o ka oatmeal a waiho i loko o ka friji i ka pō. I ke kakahiaka hiki iā ʻoe ke hauʻoli i ka oatmeal ʻono. ʻO kekahi pōmaikaʻi o kēia ʻano hana ʻaʻole ia e koi i ka kuke ʻana, a ʻoi aku ka maʻalahi o ka oatmeal.
6. Pāheʻe
He manaʻo maikaʻi ia e hoʻomākaukau i kāu mau mea smoothie ma mua o ka manawa. E hoʻomākaukau i nā'āpana hua a me nā'ōmaʻomaʻo i hiki ke hoʻohanaʻia i ka smoothies, e hoʻokuʻu iā lākou i ke kakahiaka e hoʻokomo waleʻoe i loko o ka mea holoi. ʻO kēia ʻano o ka ʻohi ʻana e kōkua i ka mālama ʻana i nā huaora a me nā minela.
7. ʻO kahi hui o nā nati a me nā hua maloʻo
He meaʻai maikaʻi kēia e pono e hoʻomākaukau ma mua a mālama mau me ʻoe. Loaʻa pinepine nā mana i kūʻai ʻia ma ka hale kūʻai ke kō a me ka pata, a ʻoi aku ka nui o ke kumukūʻai. E hana ʻoe iā ʻoe iho ma ka hoʻohui ʻana i kāu nati maka punahele, nā ʻanoʻano, a me kekahi mau hua maloʻo e like me nā huawaina a me nā fiku. He kumu maikaʻi kēia hui ʻana o ka protein a me ka fiber i ka manawa like.
8. Huamata
ʻO nā salakeke kahi koho ʻē aʻe e pono mau i loko o ka friji. E hoʻomākaukau ma mua o ka manawa, akā, mai hoʻokaʻawale. No ka laʻana, e kau i kekahi kale, spinach, letus romaine, ʻōmato, kukama, a me nā mea kanu ʻē aʻe āu e makemake ai. A laila pono ʻoe e hoʻomoʻi iā lākou - hiki iā ʻoe ke hoʻohui i ka pā avocado ma ke ʻano he lole kūlohelohe. A i ʻole e hana i ka ʻuala (ma mua hoʻi) a waiho i loko o kahi pahu ʻē aʻe. I mea e ʻono ai ka salakeke, hiki iā ʻoe ke hoʻohui i nā cereals a me nā legumes i laila.
9. ʻOki ʻia nā mea kanu a me nā huaʻai
E ʻokiʻoki i nā kāloti, ka celery, nā kukama, nā ʻalani, nā ʻāpala i loko o nā ʻāpana lōʻihi, e hoʻomākaukau i nā hua a me nā ʻōmato cherry, e hoʻopili i nā ʻāpana i loko o nā ʻeke zip a waiho i loko o ka friji, a laila pono ʻoe e lawe pū me ʻoe. Me kēia mau ʻai meaʻai maikaʻi ma ka lima, ʻaʻole ʻoe e kiʻi i nā kuki, nā ʻāpana, a i ʻole ka lole.
10. Pudding chia
ʻOiaʻiʻo, i ka hopena ua haʻalele mākou i ka mea ʻono loa - chia pudding. E hana i kēia mea ʻai ma ka hui ʻana i ka pauka koko maka, stevia, chia, hua a me ka nati a i ʻole ka waiu soy a me kekahi oatmeal. Hiki iā ʻoe ke hoʻohui i nā meaʻai nui i kēia mea ʻai. E kūʻai i ka pudding chia i loko o nā kīʻaha paʻa i loko o ka friji i loaʻa mau iā ʻoe ka ʻaina kakahiaka wikiwiki a i ʻole ka ʻai ʻai ma ka lima.
I ka ʻike ʻana i kēia mau mea huna, hiki iā ʻoe ke kuke maʻalahi i ka porridge i loko o kahi kīʻaha lohi, hoʻomoʻa i nā mea kanu i ka umu, ʻokiʻoki i ka salakeke i ʻāpana a hana i kahi hoʻomākaukau smoothie.