ʻO ka mua ka huakaʻi pololei i kahi e hele ai. He aha kāu e hana ai e pale i ka pōloli ma ke alanui? ʻOiai he maikaʻi nā koho no nā meaʻai no ka poʻe huakaʻi:
ʻO nā huaʻai holoʻokoʻa i holoi ʻia: maiʻa, ʻāpala, pears, apricots, peaches
ʻO nā lau ʻai holoʻokoʻa a i ʻoki ʻia paha: nā kukama, kāloti, celery, nā tōmato cherry
i hoʻolapalapa ʻia i ka cereals i loko o kahi pahu airtight: buckwheat, millet, rice, quinoa
nā nati, holoi ʻia a hoʻoluʻu ʻia no kekahi mau hola (ma kēia ala e hoʻomaʻamaʻa ai ʻoe i kā lākou digestibility a me ka digestion)
Nati a me nā kī hua maloʻo (e hoʻomaopopo ʻaʻole i loaʻa ke kō) a i ʻole nā mea ʻono i hana ʻia i ka home mai nā mea like. No ka hoʻomākaukau ʻana iā lākou, pono ʻoe e lawe i 2 mau ʻāpana o nā hua maloʻo a me 1 ʻāpana o nā nati, wili i ka blender, a laila hana i nā mea ʻono.
ʻO ka palaoa palaoa holoʻokoʻa (buckwheat, kulina, raiki, rai)
pēpē huaʻai a i ʻole mea kanu puree
Inā loaʻa iā ʻoe ka pahu hau a i ʻole ka ipu me kahi poloka hoʻomaha, hiki iā ʻoe ke lawe pū me ʻoe i nā kīʻaha paʻakikī, ʻo kahi laʻana:
· Lavash rolls – kau i nā kukama i ʻoki ʻia, nā ʻōmato, ka lentil i hana ʻia i ka home a i ʻole ka pī piʻi ma luna o kahi pepa lavash palaoa holoʻokoʻa. Ma kahi o ka ʻuala, hiki iā ʻoe ke hoʻohui i ka avocado i hahau ʻia i loko o kahi mea hoʻoheheʻe ʻia (e hoʻoheheʻe māmā i ka ʻai avocado me ka wai lemon i ʻole e pōʻeleʻele i ka wā mālama). E ʻōwili mālie i kahi ʻāpana berena pita i loko o kahi envelopp me kahi hopena hāmama. He kīʻaha ʻoluʻolu loa kēia ʻaʻole e waiho i ka poʻe makemake ʻole a pōloli.
· Nā huaʻai a me ka hua a i ʻole nā lau ʻōmaʻomaʻo - hiki iā ʻoe ke hoʻohana mau i ka maiʻa ma ke kumu o ka smoothie - e loaʻa iā ʻoe kahi mea ʻai o ka ʻono a me ka mānoanoa. Hiki iā ʻoe ke hoʻohui i nā ʻōmaʻomaʻo, nā hua a i ʻole nā huaʻai i ka maiʻa. A pono e loaʻa kahi wai. Ma ke ala, he koho maikaʻi loa nā smoothies'ōmaʻomaʻo no ka poʻe makemakeʻole eʻai i nā'ōmaʻomaʻo ma ko lākouʻano maʻemaʻe. ʻAʻole i manaʻo ʻia nā greens "disguised" i ka smoothies, a loaʻa iā ʻoe nā pōmaikaʻi he nui ma ke ʻano o nā huaora, nā mea trace, protein a me ka chlorophyll.
ʻO nā wai hou i ʻoki ʻia he kūpono no ka huakaʻi. Paipai mākou i nā huila hoʻoikaika, no ka laʻana: ʻalani + ginger, apple + cucumba + celery. Hāʻawi ia mau wai i ka ikehu, hōʻoluʻolu a hoʻomaikaʻi i ka digestion.
· Lentil cutlets - maʻalahi ke hana ma ka home. Pono mua ʻoe e hoʻolapalapa i ka lentils, e hoʻohuli iā ia i puree me ka blender, e hoʻohui i nā mea ʻala e ʻono (asafoetida, pepa ʻeleʻele, turmeric, paʻakai), kahi ʻaila ʻaila liʻiliʻi a me ka palaoa palaoa piha. Hiki iā ʻoe ke hoʻohui i nā kāloti grated browned. E hui maikaʻi i ka nuipa, hana i nā cutlets a hoʻomoʻa iā lākou i loko o ka pā me ka ʻole o ka aila no 5-7 mau minuke ma kēlā me kēia ʻaoʻao, a i ʻole, e hoʻomoʻa i ka umu ma kahi mahana o 180 degere no 30-40 mau minuke.
Na kāu lako ponoʻī e kōkua iā ʻoe e pale i ka nānā ʻana i ka meaʻai wikiwiki ma nā mokulele a me nā meaʻai ʻike ʻole ʻia ma nā hale ʻaina alanui. ʻO ke ʻano kēia e hiki ai iā ʻoe ke mālama i ke kiʻi wale nō, akā ke olakino pū kekahi. Ma ke ala, mai poina i ka lawe ʻana i nā holoi holoi antibacterial a i ʻole kahi ʻōpala kūikawā no ka holoi lima, nā mea kanu a me nā huaʻai.
E lawe pū me ʻoe i ka wai, nui ka wai. Ma nā huakaʻi, ma muli o ka ea maloʻo, nalowale mākou i ka makū, no laila pono ʻoe e inu hou aku e hoʻomaʻamaʻa i ke koena o ka wai-paʻakai. Ma kahi kūlana maʻamau, pono ke kino i 30 ml o ka wai no 1 kg o ke kaumaha o ke kino i kēlā me kēia lā. Eia naʻe, piʻi kēia helu me ka huakaʻi. No laila e hoʻopaʻa i ka wai a inu!
ʻO ka lua o ka mea nui e pili ana meaʻai pololei i ka hoʻomaha. Iʻole e loaʻa i nā paona hou, eʻike i ka māmā a me ka ikaika, i ka kohoʻana i nā kīʻaha, ponoʻoe e alakaʻiʻia e kekahi mau rula.
ʻO ka kakahiaka kakahiaka ʻoi aku ka maikaʻi o nā hua - hāʻawi ʻia lākou no ka ʻaina kakahiaka i kēlā me kēia hōkele, ʻoi aku hoʻi ma nā ʻāina wela. Inā makemake ʻoe i kahi mea ʻono, a i ʻole he huakaʻi hele, e ʻai i ka oatmeal, ka laiki, ke kulina, a i ʻole ka buckwheat porridge. Inā e moe ana ʻoe ma kahakai i ka lā a pau, ua lawa ka hua no ka ʻaina kakahiaka. Ma ke ala, hiki iā ʻoe ke lawe pū me ʻoe i nā hua i kahakai.
No ka ʻaina awakea Manaʻo mākou e koho i kahi mea paʻakikī. Pono e loaʻa ka protein - no ka laʻana, nā pīni a i ʻole nā lentil (ʻo ia ka falafel). E hoʻohui i nā huaʻai a i ʻole nā mea kanu i kālua ʻia a me ka laiki (a i ʻole nā palaoa palaoa ʻē aʻe) i kāu ʻai protein.
awakea hiki ke ʻoi aku ka māmā ma mua o ka ʻaina awakea, nā mea kanu i kālua ʻia a i kālua ʻia a ua lawa ka liʻiliʻi o nā legumes like. ʻO ka salakeke Helene kahi koho maikaʻi.
No nā mea ʻono, ʻoi aku ka maikaʻi o ke koho ʻana i nā hua. Eia nō naʻe, inā ʻaʻole hiki iā ʻoe ke pale aku i kekahi kīʻaha ʻono ʻāina, e lawe i ka mea ʻai liʻiliʻi loa, a i ʻole e kaʻana like i kahi ʻāpana nui me nā hoaaloha. No laila hiki iā ʻoe ke hauʻoli i ka ʻono, ʻoiai ʻaʻole e hōʻeha nui i ke kino.
Mea inu. Inā hiki, e inu i ka wai hou. A, ʻoiaʻiʻo, nui ka wai. Mai poina e lawe pū me ʻoe i nā ʻōmole wai ma nā wahi a pau. Hiki iā ʻoe ke hoʻohui i nā hua a i ʻole kahi ʻāpana lemon iā ia no ka ʻono. Pono hou e hoʻomanaʻo ʻoi aku ka maikaʻi o ka haʻalele ʻana i ka waiʻona - pono ʻoe i nā pilikia olakino a me nā hoʻomanaʻo blurry o kāu huakaʻi?
ʻO nā huaʻai, nā mea kanu a me nā mea kanu i kūʻai ʻia mai nā mākeke kūloko pono e holoi ʻia a mālama ʻia paha me kahi hopena vīneka. No ka hana ʻana i kēia, hoʻohui i ʻelua mau punetēpē o ka vīnega i ka wai a hoʻomoʻi i nā huahana i kēia hopena no 10-15 mau minuke. A laila holoi me ka wai kahe. Ua hōʻike ʻia ka winika e pepehi i ka 97% o nā germs āpau. ʻO kahi koho ʻē aʻe, ʻo ia ka hoʻomoʻa ʻana i nā mea kanu a me nā huaʻai i loko o kahi solution baking soda. Eia kekahi, hiki iā ʻoe ke hoʻohana i nā huahana antibacterial kūikawā no ka holoi ʻana i nā huaʻai, i kūʻai ʻia ma nā hale kūʻai meaʻai organik.
Inā hele ʻoe i kahi huakaʻi no ka manawa lōʻihi, mai poina e lawe pū me ʻoe i kahi blender immersion (no ke aha e kūʻai ai i kahi smoothie inā hiki iā ʻoe ke hana i kāu ʻai ponoʻī mai nā huaʻai kūloko?), A me kekahi mau huahana ʻaʻole paha ʻoe. ma kahi (no ka laʻana, ʻaʻole paha ʻoe e ʻike i ka buckwheat ma waho) .
Mai poina e pili ana i kēlā mau mea liʻiliʻi a mākou i kūkākūkā ai ma kēia mea. Malia paha he mea nui ʻole kēia mau kikoʻī iā ʻoe, akā hoʻoholo nui lākou i kou olakino a me kou ʻano i kou wā hoʻomaha.