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7 ʻōlelo aʻoaʻo e leʻaleʻa i ke kauwela me ka paʻakikī
1. Eʻai lawa i ka ʻai
ʻO ke kānāwai gula kēia i ʻole e hāʻule i nā mea a pau e hele ma lalo o kou ihu. No ka mea, inā ʻoe e pōloli, ʻoi aku ka paʻakikī o ka pale ʻana i nā hoʻowalewale. ʻO ka mea kūpono e hana ai: kau i nā meaʻai starchy ma kāu pā i kēlā me kēia pāʻina - pasta, bulgur, raiki, pulses, akā ʻo ka berena hoʻi… Nathalie Negro. E makemake pū i ka kuke al dente. ʻO ka ʻai ʻole ʻana iā lākou no ka lōʻihi loa e pale i kā lākou glycemic index (GI) mai ka piʻi ʻana, ka mea e pale ai i ka piʻi ʻana o ka insulin i kekahi mau hola ma hope, a no laila makemake ʻia. ʻO kekahi manaʻo maikaʻi ʻē aʻe: e ʻai i ka ʻaina ahiahi, ʻoi aku ka maikaʻi inā ʻoe e ʻai i kāu pāʻina ahiahi.
ʻO kahi ʻōlelo aʻoaʻo no ka hoʻohui ʻole ʻana i nā calorie : e puunaue like i kau mea ai i ka la. No ka laʻana, e ʻai i ka waiū o ke awakea a i ʻole ka hua ahiahi i mea ʻai. A inā pololi mau ʻoe, e hoʻohui i ʻelua mau ʻāpana berena, akā i kēia hihia, mai lawe ʻoe i ka pāʻina aʻe. E ʻimi i nā ʻōlelo aʻoaʻo hou aʻe e mālama i ke kiʻi me ka micro-nutrition.
2.Bbq meaʻai grills
ʻO ke kauwela a me ka barbecue hele pū me ka lima? E hoʻopaʻa i kekahi mau lula no ka "meaʻai" grilling. Ma ka ʻaoʻao ʻiʻo, koho i nā ʻāpana momona liʻiliʻi o ka pipi (rump steak, tenderloin, flank steak, sirloin, etc.) a me ka pipi (walnut, rib). E hōʻalo: ʻaoʻao ʻaoʻao ʻaoʻao, iwi ʻaoʻao a me nā iwi ʻaoʻao puaʻa. No ka umauma ʻiʻo, e hoʻomaʻemaʻe ma mua o ka lawelawe ʻana. Ma ke ʻano he ʻokoʻa i ka ʻiʻo, e noʻonoʻo i ka iʻa iʻa - nā ʻuala, nā ʻaʻa, nā langoustines - a me nā iʻa - sardines, mackerel, mullet ʻulaʻula ... Maikaʻi e ʻike: e hāʻawi i ka ʻono hou i ka ʻiʻo a i ʻole nā skewers iʻa, e hoʻomoʻa iā lākou ma mua o ka kuke ʻana.
ʻO nā marinade momona. E hoʻomaʻamaʻa i 30 mau umauma moa no 4 mau minuke me 1 pepa hou, 2 aniani a me 2 ʻokiʻoki ʻokiʻoki ʻia, ka wai o ka lime, 1 pūpū o nā chives ʻokiʻoki a me kahi paʻakai liʻiliʻi. No nā ʻōpae, e hoʻohui i ka zest a me ka wai o kahi ʻalani organik, 2 ʻokiʻoki i nā ʻōpala celery, 2 tbsp. nā punetune o ka aila ʻoliva, ka paʻakai, ka pepa, a me ka marinate no 2 mau hola.
Ma ke ʻano he hoʻokani pila? E makemake i nā salakeke o nā lentils, tabbouleh, nā mea kanu maka me kahi vinaigrette māmā. A i ʻole e hana i nā papillotes mea kanu (ʻōmato, pepa, ʻonika…) e kuke ai ma ka barbecue. Makemake ʻoe i nā ʻuala a i ʻole nā palai? ʻO ka poʻe i hoʻomoʻa ʻia i ka umu he liʻiliʻi ka momona. A no ka mea ʻai? E noʻonoʻo i nā skewers huaʻai e kālua ʻia ma ka barbecue.
3 mau salakeke huikau kaulike
ʻO ke kūpono, pono ka saladi kaulike i 100 a 200 g o nā mea kanu maka a / a i ʻole i kuke ʻia + 100 g o nā starches (4 tbsp), a i ʻole 40 g o ka berena (2 ʻāpana) + 80 g o ka ʻiʻo ʻiʻo a i ʻole nā iʻa, a i ʻole 2 mau hua. , a i ʻole 2 ʻāpana ʻāpana ham a i ʻole salmon puhi + 2 tbsp. nā punetune o ka ʻaila, a me kahi kīʻaha liʻiliʻi. Ma ka hale ʻaina a inā ʻoe e kūʻai i nā salakeke i mākaukau ʻia, makemake ʻoe iā Caesar, Nordic, Nice salads ... A pale i nā mea i loaʻa i ka chorizo a i ʻole ham maka (ʻaʻole ia e hoʻopau ʻia), a i ʻole nā mea e hui pū i nā protein momona, ʻano Périgord me ka uahi. ʻO ka umauma pāpaʻi, nā ʻaʻa momona ... A i ʻole nā mea nona ke kumu he tīhi, e like me nā tōmato / mozzarella.
ʻO kekahi mea e nānā ai: ka vinaigrette. "No ka pale ʻana i ka ʻaoʻao momona, e helu i kahi teaspoon o ka aila i kēlā me kēia kanaka a hoʻohui i ka nui me ka ʻole o ka hoʻohui ʻana i nā calorie, no ka laʻana me ka wai lemon, ka wai a i ʻole ka paʻakai paʻakai", ʻōlelo ʻia e ka meaʻai. No ka hoʻohui ʻana i ka ʻono, pili i nā mea ʻala a me / a i ʻole nā lāʻau a me nā ʻano like ʻole o ka vīnega, sinapi a me nā aila.
Māmā ka waina. Hoʻohui i 1 tsp. ka sinapi me ka paʻakai liʻiliʻi a me ka pepa, a laila 1 tsp. o ka vinega raspberry, 3 tsp. punetune o ka wai ʻalani ʻulaʻula a me 2 tbsp. teaspoon o ka aila. He kūpono no ka hoʻoulu ʻana i ka salakeke o ka pēpē spinach a i ʻole melon / shrimp. No ka hoʻonani ʻana i nā salakeke me ka pasta a i ʻole nā mea kanu maka: hoʻohui i 1 tsp. o ka sinapi me ka paʻakai liʻiliʻi a me ka pepa, a laila e hoʻohui i 1 tsp. nā punetune o ka paʻakai, 1,5 tbsp. nā punetune o ka vīnega a me kahi wai liʻiliʻi.
He aha ka mea ʻai ma hope o ka saladi? Inā ʻaʻole i loaʻa i ka cheese, e koho i kahi palaka fromage me kahi coulis liʻiliʻi a i ʻole compote. A i ʻole, e koho i nā salakeke hua hou. Makemake ʻoe i ka pāpaʻi a i ʻole ka ice cream? I kēia hihia, e wehe i ka starch (berena, a me nā mea ʻē aʻe) i ka ʻai aʻe.
4.ʻAe me ka hua, ma ka hoʻohaʻahaʻa
Makemake ʻoe e nahu i kahi lima o nā cheri ma ʻaneʻi, i kekahi mau strawberries ma laila? He ʻono nā hua o ka wā, piha i nā huaora a me nā antioxidants. ʻO ka hopu wale nō: loaʻa iā lākou nā kō, a ʻoiai he mau kō maoli lākou, ʻo ka ʻai nui ʻana hiki ke hopena i kou kaumaha. ʻO ka nui kūpono: 3 a 4 mau lawelawe i ka lā. ʻO ka ʻike ʻana he ʻāpana o nā hua he 3 mau apricots waena; 2 nectarine liʻiliʻi a i ʻole 1 nui; 20 cheri; 15 mau strawberries (250 g); 30 raspberries (250 g); 4 plum; 1/2 meloni; 200 g o ka watermelon. A ʻai iā lākou ma ko lākou ʻano āpau (compotes, sorbets, hua salakeke…).
5.Light nā meaʻai maloʻo maloʻo
Wela… loaʻa iā ʻoe kahi hau ʻili liʻiliʻi! ʻAe, ʻoiai ʻoe e hana i nā koho kūpono i ʻole e puhi i nā helu helu āpau. Ma ka awelika, hāʻawi ʻia ka ice cream i 100 calories i kēlā me kēia scoop a loaʻa ka like me 2-3 lumps o ke kō a me 1 teaspoon. ʻaila, akā ʻoi aku ka waiwai o kekahi. E like me nā lāʻau a i ʻole nā cones, no ka mea aia kekahi i ka kokoleka a me ka wafer. "Inā hāʻule ʻoe i kahi lāʻau, e makaʻala i nā ʻano liʻiliʻi, e aʻo iā Nathalie Negro, no ka mea, hoʻowalewale pinepine mākou e ʻai i ʻelua a i ka hopena, ʻoi aku ka nui o mākou (2 x 90 ml) ma mua o ka lawe ʻana i kahi ʻano maʻamau. (120 ml). ʻO nā sorbets, ua hana ʻia me ka hua a me ke kō, akā ʻaʻole i loko o ka momona. E nānā i kā lākou haku mele ʻana no ka mea ma muli o ka brand, ʻoi aku ka nui o ke kō. ʻO nā kumu kuhikuhi maikaʻi: 2 scoops (ma kahi o 125 ml) ʻaʻole pono ma mua o 100 calories.
No ka ʻahaʻaina: yoghurts paʻa. No 2 kanaka: hui 50 g fromage blanc (3,2% momona) i loko o ka paʻukū no 10 minuke, hoʻohui i 300 g o ka hou hua (apricots, strawberries, raspberries, etc.) oe i mua haua a me 1 teaspoon. nā punetune o ke kō inā pono, a laila hui a hiki i ka loaʻa ʻana o kahi ʻano maʻemaʻe. A laila ninini i loko o verrines a hauʻoli koke.
6.Light a me ka gourmet aperitifs
"ʻO ka hopena no ka loaʻa ʻole o ke kaumaha nui (ʻoi loa inā pili nā aperitifs): ʻaelike i ka aperitif a me ka mea hoʻomaka, a hāʻawi i 2 a i ʻole 3 mau meaʻono i kēlā me kēia kanaka i ʻole e ʻoi aku ma mua o 250 calories i kēlā me kēia malihini", aʻo ʻo Nathalie Negro. ʻOiaʻiʻo, ʻoi aku ka maikaʻi o ka pale ʻana i nā kuki aperitif, nā ʻiʻo anuanu… Akā, e hāʻawi i nā lāʻau mea kanu, nā tōmato cherry… e hoʻomoʻa i ka mayonnaise māmā.
ʻO Bluffante, ka Mei! Hoʻohui i ka ½ tsp. ka sinapi, ka paʻakai a me ka pepa, e hoʻonui i 1 tsp. o ka vīneka a me ka ½ tsp. o ka mayonnaise. E hoʻohui i ka 1 a i ʻole 2 tsp. 0% paʻakai liʻiliʻi. No ka manaʻo tartar sauce, e hoʻohui i 1 tsp i ka mayonnaise māmā. o nā pickles ʻokiʻoki, 1 tsp. o ka capers, 1 tsp. teaspoon o ka pā palahalaha lau a me 1 tsp. ʻokiʻoki ʻulaʻula. No ke kāleka a me nā mea kanu, hoʻohui i ka mayonnaise māmā: 1 minced garlic clove, 1 tsp. teaspoon o ka pā paʻi palahalaha, 1 tsp. o ka chervil a me 1 tsp. o chives.
Hāʻawi pū kekahi i ka eggplant caviar i ʻike hou ʻia, lawelawe ʻia i loko o nā verrines: ʻili a hoʻohua i kahi eggplant, mahu me ka shallot. E hui pū me kahi clove o ke kāleka a me 8 lau basil.
7. Nā mea inu ʻoluʻolu a olakino
Soda, lemonade, wai huaʻai, mea inu ʻona ʻole… ʻO kēlā me kēia mea inu ʻono, hāʻawi ke aniani 15 cl i 3-4 mau puʻupuʻu kō. Inā nui nā manawa kūpono e inu ai, e koho i nā koho calorie haʻahaʻa. E hoʻokuʻu i kou noʻonoʻo ʻana: infusion e pili ana i ka wai ʻālohilohi, nā ʻāpana lemon a me nā lau mint a i ʻole basil. A i ʻole e hoʻokuʻu no 15 mau minuke i ka wai me ka star anise a me nā lau mint. No ka cocktails waiʻona, e hoʻopau iā lākou me ka liʻiliʻi. Loaʻa iā lākou ka waiʻona a ʻo ia hoʻi nā pōpoki calorie. ʻO kahi laʻana, kahi kīʻaha waina, Martini a i ʻole ke aniani o ka champagne kokoke i 70 a 90 calories! "ʻO nā hoaaloha hoʻopunipuni ʻē aʻe inā nānā ʻoe i kāu laina, smoothies," wahi a ka loea. No ka mea, hui pinepine mākou i 2-3 mau huaʻai (ka nui e pono ai mākou e ʻai i ka lā) a nalowale mākou i ka manaʻo o ka māʻona (ʻaʻohe fiber hou). Eia hou, hoʻohuiʻia nā mea caloric (ka waiu niu, ka maple syrup, ka waiū soy, a me nā mea'ē aʻe). ”
No ka hoʻomākaukau ʻana i nā smoothies olakino, e helu i hoʻokahi hapa o ka hua i kēlā me kēia kanaka (250 g), mai hoʻohui i nā mea caloric, hoʻonui i ka ʻono me nā mea ʻala a me nā mea kanu: ke kinamona me nā hua citrus, mint, basil a i ʻole nā pepa like ʻole me nā strawberries, ginger me nā ʻāpala a me nā pears… i hoʻokahi aniani i ka lā (150 a 200 ml ka nui).
Hāʻawi ʻia nā meaʻai āpau e ka Center Nutritionnel des.