Hiki i ka manaʻo o ka pōloli ke hopu iā mākou i kēlā me kēia manawa, a ʻoi aku ka maikaʻi o ka hoʻomākaukau ʻana no kēia manawa ma mua i mea e ʻike ʻole ai iā ʻoe iho me ka ʻaukā kokoleka a i ʻole cracker i kou mau niho. Nā kūlana ke pono ʻoe e ʻai koke i kahi nahu e ʻai ai ma ka home a ma waho o ka home. E like me kēia, ua mahele wau i nā meaʻai no kahi meaʻai māmā i nā hui ʻelua.
Ke noho ʻole ʻoe ma ka home, e hoʻopakele ʻia ʻoe i ka hoʻouka pōloli o ka pōloli:
1. Nā hua kanu a me nā hua
ʻO nā hua kanu a me nā ʻanoʻano koʻu nāwaliwali, ma ka home e lako mau ana nā ʻano ʻokoʻa. A maʻalahi hoʻi lākou e lawe pū me aʻu, a, no ka laʻana, i loko o ke kaʻa kahi ʻeke me nā nati a me nā ʻanoʻano hiki ke moe me aʻu no kekahi mau pule: ʻaʻohe mea i loaʻa iā lākou, a i ka manawa kūpono e hoʻopakele ai kēia kumukūʻai iaʻu. Lawe wau i ka ʻeke ma lalo iki o kaʻu ʻeke. ʻO kekahi manawa kōkua ia i kaʻu keiki hoʻi inā lohi mākou i ka ʻaina awakea. Pono nā hua a me nā hua a pau i kā lākou ala ponoʻī, loaʻa iā lākou nā huaora, nā minelala a me nā momona olakino, e noho wau ma nā ʻano kikoʻī i nā kikoʻī.
ʻAmona: waiwai nā ʻalemona maka i nā wikamina E a me B, nā minelala e like me ka magnesium, keleawe, manganese, calcium a me potassium, momona momona a me nā olonā. Ua pili kekahi mau noiʻi ʻana i kēlā me kēia lā nā nati i kahi hoʻemi liʻiliʻi o ka maʻi puʻuwai.
Walnut: ʻO kekahi o nā pono olakino i aʻo nui ʻia o nā walnuts ʻo ko lākou hiki ke hoʻoikaika i ka puʻuwai a me ka ʻōnaehana puni. Hāʻawi ʻia i nā ʻano antioxidant ākea a me nā mea anti-inflammatory i loaʻa i loko o nā walnuts, ʻaʻole ia he mea kupanaha e hōʻemi lākou i ka maka o ka maʻi ʻaʻai. Ua hoʻokolokolo ʻia kēia me ke kikoʻī e pili ana i ka laʻana o ka prostate a me ka maʻi ʻaʻai umauma. ʻO nā mea anti-inflammatory o nā walnuts he mea nui no ke olakino iwi. Hoʻonui kēia mau huaʻano lolo i ka hoʻomanaʻo a me ka hana noʻonoʻo.
Nā hua ʻumeke: waiwai lākou i ka puluniu, nā wikamina (A, K, E, ka hui B), nā minelala (keleawe, manganese, potassium, calcium, hao, magnesium, zinc a selenium) a me nā antioxidants. Loaʻa i nā hua paukena nā protein kiʻekiʻe, nā amino acid e kōkua ai e hōʻemi i ke kiʻekiʻe o ka "ʻino" kolesterol i ke koko a hakakā i nā maʻi a me nā radical free. Ua hōʻike ʻia nā noiʻi hou ʻana i ka ʻai mau ʻana o nā hua paukena e hōʻemi ana i ka makaʻu o ka prostate a me ka maʻi ʻaʻai ovarian.
2. Nā hua maloʻo
ʻO kahi ʻeke o nā hua maloʻo he hoalauna kūpaʻa ʻo ka ʻeke nati i loko o kaʻu kaʻa a me kaʻu ʻeke. Nā huaʻala, nā lā, nā ʻāpala maloʻo a me nā mangoes - halihali mau wau me lākou i mea e kahaha ʻole ai ka pōloli.
3. Nā huaʻai hou a me nā hua
Akā me lākou he nui nā pilikia i ʻoi aku: ʻoi aku ka paʻakikī o ka mālama ʻana iā lākou, he mea maʻalahi ʻole ke hāpai pū me lākou. ʻO kahi laʻana, e pouli koke kahi maiʻa a palupalu hoʻi, a inā ʻoe e lawe pū me ʻoe, ʻoi aku ka maikaʻi o ka ʻai ʻana i ke ao. Māmā me nā ʻāpala. I kēia manawa ua hoʻomaka kekahi mau hale kūʻai a me nā cafe e kūʻai aku i nā hua ʻoki liʻiliʻi. Nui a hewahewa nā ʻano meaʻai like wikiwiki ma ʻEulopa a me ʻAmelika, akā ua hoʻomaka pū lāua e hui pū ma Lūkia. Noʻu nei, ʻo kēia kaʻu mea ʻai punahele, ʻoi aku ka nui o ka pineapa ʻoki a i ʻole nā hua.
4. Nā palaoa mea kanu
I kēia mau lā, maʻa mau ka pīpī ʻaʻole mai kaʻuala, akā mai nā mea ʻai ʻē aʻe a i nā huaʻai hoʻi, e laʻa me nā ʻāpana niu, a i ʻole nā ʻoka palaʻai, i hana ʻia mai nā kāloti, nā pā, nā aʻa seleri, nā broccoli a me nā mea kanu ʻē aʻe.
5. Pākaʻa
ʻO ke koho maikaʻi loa no kēia lā ʻo nā ʻaukā Bite, i hoʻomākaukau ʻia me ka ʻole o nā preservatives a me kō kō a ʻaʻohe gluten, waiū, soy. Me nā hana a ka mea hoʻokumu o ka hui ʻo Elena Shifrina a me kāna hui kime, i kēlā me kēia lā ma Moscow a ʻaʻole wale he nui a me nā wahi i hiki ke kūʻai ʻia kēia mau kī.
Inā manaʻo ʻoe i ka hoʻouka ʻana o ka pōloli ma ka home, akā ʻaʻohe manawa a me ka hoʻoikaika ʻana e kuke i kahi meaʻai piha, e paipai wau i kekahi mau huahana (ma ke ala, hiki iā ʻoe ke lawe pū me ʻoe i ka hana):
6. Hummus
Hiki iā ʻoe ke kuke iā ʻoe iho. Mālama ʻia i loko o ka pahu hau no a hoʻokahi pule, no laila ua hoʻomākaukau ʻia i ka Lāpule - a loaʻa ka meaʻai māmā i ka pule. Eia ka meaʻai.
7. Pākena
Aloha nui wau i ka avocado a mākaukau wau e ʻai ia i kēlā me kēia lā i kēlā me kēia ʻano. Inā ma ka home pono wikiwiki wau e māʻona i koʻu pōloli, a laila ʻokiʻoki wale wau i ka avocado a ʻai i kāna pulp me kahi puna. He meaʻai nui ka Avocados, a ua hōʻike ʻia nā noiʻi hou i ka loaʻa ʻana o nā avocados hou i ka letus e hoʻonui nui ai i ka lawe ʻana o ʻelua mau antiototot carotenoid - lycopene (nā kala nā lau a me nā hua ʻulaʻula a ʻalani paha) a me beta-carotene. ʻO Avocados kahi kumu maikaʻi loa o ka potassium, nā wikamina K, C, E a me nā huaora B. Loaʻa i kahi hua waena-nui he 11 gram o ka fiber, kahi kokoke i ka hapalua o ka mea i koi ʻia i ka palena iki i kēlā me kēia lā. ʻO Avocados kekahi kumu o nā momona monounsaturated, i manaʻo ʻia he momona momona, no ka mea, hoʻemi lākou i ke kiʻekiʻe o ka cholesterol maikaʻi ʻole i loko o ke koko a, no laila, ka hopena o nā maʻi maʻi maʻi maʻi.
8. Nā mea kanu hou
ʻO kēia nā kāloti, peppers a me nā keleka. ʻO wau iho, ʻaʻole wau makemake i ka celery maka, no laila ʻai pinepine wau i nā kāloti pēpē, e kūʻai ʻia aku ana i ka ihi.
A hoʻokahi mea hou: mai poina e pili ana i ka wai. Kuhi hewa pinepine mākou i ka make wai no ka pololi. E inu i kahi kīʻaha wai (makemake wau i ka wai mehana) - malia paha e hala ka pōloli.