Inā ʻaʻole ʻoe i lilo i ka paona i ke kau kau, wahi a ka ʻōlelo noʻeau, e hoʻonoho i kahi pahuhopu hou: e hele a lahilahi i ka makahiki hou! ʻO ka manawa nui a kūpaʻa o nā wā hoʻomaha o ka hoʻoilo e hāʻule ma kahi makana o nā makana momona o ka hāʻule. He aha ka mea e kōkua i ka lilo ʻana o ke kaupaona a hoʻoliʻiliʻi i nā calorie, a me ka wikiwiki i ka metabolism?
Pāpaʻi
Kalepona (no 100 g huahana): 25 KK, momona - 0.3 g, ʻōpelu ʻaʻā - 5 g, Protein 1.9 g, glucose - 1.9 g, puluniu ʻai - 2 g.
Rich i ka puluniu a ʻilihune hoʻi i nā huaʻāpā (ʻo ka mea e leʻaleʻa ai ka poʻe pā o nā papaʻai momona haʻahaʻa), waiwai ka cauliflower i ka wikamina C, calcium, a me ka magnesium, kahi e wikiwiki ai i ka metabolism a e hoʻomalule iā ʻoe. ʻO nā mea ʻono, ʻaʻahu no ka pasta, casseroles a me nā pai, nā saladi, a ʻo nā pākaisa pizza hoʻi paʻakikī e hoʻopuehu i kahi pā, ʻo ia hoʻi kahi mea hoʻohihi. ʻOiai ʻo ka papa ʻaina kahiko maikaʻi o ka cabbage i loko o ka ʻūlū e hoʻonui nui i kāu papaʻai papaʻai.
Palukela kupu
Kalepona (no 100 g huahana): 43 KK, -0 nā momona, nā kūpale 8 g, Protein - 4,8 g.
Hāpai nui ʻia i nā meaʻai papaʻai no ka papa ʻaina: ʻo ka ʻaina awakea me kā Brussels sprouts e hāʻawi ai i kahi ʻano o ka māʻona ma mua o 3 mau hola. Rich i ka potasiuma a me ka puna, a me nā wikamina B6, C, A, 12, kāpīpī e kōkua i ka hoʻoluhi ʻana a hemo i ka nui o ka wai mai ke kino. He mea maikaʻi nō ia ma ka unahi o ke kakahiaka aʻe a ʻike i ka mea i makemake ʻia e emi iho. Hoʻohana pinepine ʻo Brussels i kahi kīʻaha ʻaoʻao a i ʻole kahi mea ʻai i hoʻowali ʻia a lawelawe ʻia wale ʻia me nā sausa a me nā lole.
Yamua
Kalepona (no 100 g huahana): 61 KK, nā momona - 0 carbs - 14,6 g, Protein 2 g.
Ma muli o kāna mau waiwai kūpono a me nā ʻano o ka hormones, makemake nui kēia ʻuala i nā kaikamahine lahilahi. Inā maikaʻi ʻole kāu papaʻai i ka fiber, a ʻaʻole hiki iā ʻoe ke kū i nā beet a me nā kāloti, e aʻo pehea e kuke ai ka uhi. ʻO ka Curry, nā pai, nā salakeke, nā mea ʻono, a me nā kopa kekahi o nā mea hiki iā ʻoe ke hana i kēia mea kanu momona a haʻahaʻa hoʻi. Ma waho aʻe, hoʻomālū ʻo ia i kou makemake a hoʻomāʻona i ke kino me nā huaora pono.
Paʻa
Kalepona (no 100 g huahana): 28 KK, momona - 0.3 g, nā wīwī - 7.7 g, Protein 1,3 g.
ʻO ka paukū ponoʻī kahi huaora a me ka mineral cocktail: nā wikamina C, E, B1, B2, PP, a me ka beta-carotene a me ka potassium, calcium, iron, magnesium, copper, zinc, cobalt, silicon, fluorine. A ʻo ka paukū he 90 pākēneka wai, hiki ke hoʻohana lokomaikaʻi ʻia i kāu papaʻai kuke. ʻOi aku i nā meaʻono e hoʻomoʻa, kuke, huki, e haku me nā hua. Hoʻomaʻalo i ka porridge, hoʻokomo i loko o ka sop, cereal, a i ʻole ka saladi.
Apple
Kalepona (ma 100 g huahana): 47 KK, nā momona - 0,4 g gākika - 9.8 g, Pūmua 0.4 g
Paipai ʻia nā ʻōpela e ʻai maka e hoʻomāʻona i ke kino me nā huaora A, B, a me C. Akā ma ke ʻano he koho ʻokoʻa i ka mea ʻono a ma ke ʻano he mea hana i loko o kahi pā o nā ʻāpala i makemake nui ʻia. E hoʻonui lākou i ka ʻono o ka smoothies multicomponent a me ka wai inu, e hana ai i ka pōpō a i ʻole pālū paha, kūpono i kumu no ka hoʻomoʻa ʻana a i ʻole nā ʻuala momona, sorbet, a me marshmallow.
