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ʻO nā ʻōpala, ʻāmelani a me 5 mau hua hou e momona ai ʻoe
Inā ke hoʻāʻo nei ʻoe e lilo i ka paona, ʻoi aku ka maikaʻi ʻaʻole e hoʻokahuli i kēia mau meaʻai.
ʻO kaʻai Watermelon, ka maiʻa, ka huaʻakai, ʻāpala ... ʻO kēlā me kēia mea nona nā ʻano hanohano ma ka liʻiliʻi i hoʻokahi manawa i kona ola i hoʻāʻo e lilo i ka nui, waiho wale nā hua a me nā hua i kāna papaʻai. ʻOiai ʻo nā hōkū ʻo Hollywood, no-no, e hele i mua i nā mākeke hua i ke alualu ʻana i kahi kino lahilahi. Ua lilo ke kaumaha o Lindsay Lohan i nā melons, a me Alicia Silverstone - ma nā ʻāpala.
Eia naʻe, ʻaʻole maʻalahi nā mea. Hiki i kekahi mau huaʻai a me nā hua ke hoʻokau iā ʻoe e like me nā ʻōwili a me nā kuki. Ma hope o nā mea āpau, hiki i hoʻokahi hua hoʻokahi ke pani i kahi ʻaina awakea piha i ka helu o nā calorie. Loaʻa iā lākou i ka fructose, i pili i ka papa o nā kamepohopo maʻalahi. Hoʻopili ke kino me kēia i hoʻokahi a ʻelua paha a koi hou i nā "supplement" e kāpae i ka manaʻo o ka pōloli. ʻĀ, inā i ka manawa like e mālama ʻole i nā haʻuki, a laila e waiho ʻia nā mea ʻaʻā nui i loko o kahi ʻōwili momona ma nā ʻaoʻao a me ka pūhaka - "i kahi mālama".
maia
ʻO kekahi o nā mea i makemake nui ʻia i nā ʻano mea ʻono a me nā cocktails hua, i aloha nui ʻia e ka poʻe pili i ka nohona olakino. Ma hope o nā mea āpau, waiwai ka maiʻa i ka zinc, ka sodium, nā huaora A, B, C, nā mea kanu mea kanu, nā mea kikoʻī. A ʻo nā wikamina B6, ka magnesium a me ka potassium e kōkua i ka hakakā ʻana i ke ʻano maikaʻi ʻole. Akā, minamina naʻe, kiʻekiʻe loa kēia mau huaʻai i nā calorie. Aia i loko o hoʻokahi maiʻa nui a hiki i 250 calories. ʻO ka ʻai ʻana i ka maiʻa 2-3 i ka lā ma ke ʻano he meaʻai māmā hiki ke loaʻa iā ʻoe he 40% o kāu loaʻa o ka calorie i kēlā me kēia lā. No laila, inā ʻaʻole ʻoe e hoʻolālā e komo i ka hoʻokūkū hoʻoikaika kino i ka wā e hiki mai ana, ʻoi aku ka maikaʻi e hōʻemi i ka hoʻohana ʻana o kēia hua i 2-3 ʻāpana i kēlā me kēia pule, me ka poina ʻole e pili ana i ka hoʻoikaika kino.
Apple
Me he mea lā ʻo nā ʻomela ka mast o kekahi e nalo ana i ka kaumaha. Akā hiki iā lākou ke alakaʻi i ka loaʻa ʻana o ke kaupaona - ʻoiai ka ʻoiaʻiʻo ʻaʻole nui nā calorie i nā ʻāpala. Akā ma laila e paʻa ai ka hopu. Mākaukau ka poʻe he nui i ka wā o ka papaʻai e omo i nā ʻōpela i kēlā me kēia lā, kokoke i nā kilo. Kaulana nui nā ʻano ʻōmaʻomaʻo. Loaʻa ka ʻoi aku o kā lākou mau calorie ma mua o nā ʻulaʻula. A i mea e nau ai i kahi hua me ka momona, e hoʻonui ʻoe i ka ikehu ma mua o kāu e loaʻa ai mai ka huahana.
A hiki mai ka manawa o ka "akā": no ka nui o nā ʻāpala āu e ʻai ai, ʻaʻole ʻoe e hoʻokō i ka piha ʻana. A pinepine ka lua o ka lā o kaʻai ʻōpala e hoʻopau me ka breakdown a me ka ʻai nui. A ʻelima mau ʻāpala i ka lā e pili ana i ka helu o nā calorie i hoʻohālikelike ʻia i ka pā o ka kokoleka waiū. No laila, ʻo ka maximum i hiki iā ʻoe ke uku me ka hōʻeha ʻole i kāu kiʻi he 1-2 mau ʻelela i ka lā.
ʻO ka hua waina
I ka ʻōlelo o ka ʻike calorie, ʻaʻole haʻahaʻa kēia mau hua i ka maiʻa. A pili kēia i nā ʻano āpau - a ʻeleʻele, a ʻulaʻula, a keʻokeʻo. Hiki i hoʻokahi kīʻaha o nā hua waina ke loaʻa i 16 g o ke kō kō. Akā paʻakikī kēia hua i ka pōloli. ʻO kahi hua ma aneʻi, kahi hua ma laila - lawe ʻia nā ʻano, ʻike ʻole ʻia no lākou iho, hiki ke ʻai maʻalahi i kahi kilokilo. Makemake ʻoe e lilo i kaupaona? A laila hiki iā ʻoe ke ʻai ma mua o 15 mau hua waina keʻokeʻo i kēlā me kēia lā.
Pākena
ʻO kēia hua (ʻaʻole kahi mea kanu e like me ka manaʻo o kekahi) waiwai i nā mea momona, nā mineral a me nā momona momona. Mahalo iā lākou, lilo ka ʻili i mea palupalu, a me ka lauoho a me nā kui - ikaika a olakino hoʻi. No nā meaʻai - he kōkua nui.
Akā maikaʻi nā mea āpau i ka hoʻohaʻahaʻa. ʻOi aku ka hua avocado ma mua o nā kala i ka ʻainaʻai piha. ʻLelo lākou inā ʻai ʻoe i ka avocado i kēlā me kēia lā no hoʻokahi pule, hiki iā ʻoe ke loaʻa 3 kg. ʻĀ, inā ʻaʻole hoʻokomo ʻia kēia i kāu hoʻolālā, pono ʻoe e kaupalena iā ʻoe iho i ka hapa nui o ka hua.
Kepau
ʻAe, ʻo ka berry nui loa o ka honua he 90% ka wai, a me 100 g o ka pulp he 37 wale nō nā kalori. Akā inā ʻoe e ʻai i ka wai piha i ka manawa (a hiki kēia i 6-8 kg o ka pulp), hiki iā ʻoe ke kiʻi i ka calorie o kēlā me kēia lā. Akā ʻaʻole ʻoe e piha i ka melemona wale nō, a alakaʻi maʻalahi kēia i ka ʻoi aku o nā hōʻailona ʻae ʻia.
Nui ka kō i loko o ka waiʻale. ʻO kēia kahi meaʻai me ka papa kuhikuhi glycemic kiʻekiʻe he 76, ʻo ia hoʻi ka piʻi koke ʻana o nā carbohydrates i nā pae kō kō, a hiki wawe hoʻi ka pōloli. Paipai nā Nutristists i ka mālama ʻana ma kahi o ʻelua mau hola ma waena o nā pāʻina a me ka ʻāpala. ʻOi aku ka makemake o kekahi poʻe e ʻai i ka pulp watermelon me ka berena a i ʻole ka bun, me ka ʻike ʻole ʻole pēlā ke ʻano o ke kūkulu ʻana o nā bodybuilder i ka nui o nā mākala.
Mango
Kūkā ka nui o nā meaʻai i ka hoʻololi ʻana i ka papaʻai waiū mango no 3 mau lā e lilo ke kaupaona: inu i ke kīʻaha o ka waiū skimmed me nā hua manga no ka ʻaina kakahiaka, ʻaina awakea a me ka ʻaina awakea. Eia nō naʻe, hiki i kēia hua momona exotic ke hoʻohuli i ka pua o nā unahi i ka ʻaoʻao ʻē aʻe. Ma hope o nā mea āpau, kahi mango, e like me ka maiʻa, ke kaena nei ʻaʻole wale i kahi ʻano o nā mea momona, akā ʻo ka nui hoʻi o nā calorie - ma ka pae o nā hua waina. Loaʻa iā ia he nui nā proteolytic enzyme e kōkua i nā protein proteins. A hāʻawi kēia i ka hoʻoikaika a me ka ulu ʻana o ka nui o nā mākala.
Cherry
Pono ʻoe e akahele me kēia berry. 100 g o nā cherry ono i loko o 52 nā calories. I ka nānā mua ʻana, ʻaʻohe mea iki. Akā ʻo wai ka mea e kaupalena iā lākou iho i 100 g o ia ʻano ʻono? Akā ʻo ka kilokika o nā cherry i kēia manawa 520 calories.
Nā hua a me nā huaʻai hiki iā ʻoe ke ʻai ke lilo kaupaona:
nā kīʻaha
lemons
grapefruit
o nā alani
ʻapelika
Nā Paina
kiwi
ka pears