E hoʻokiʻekiʻe i ke ʻano, ke kiʻekiʻe o ka ikehu, ka ʻike a me nā mea maikaʻi a pau, he ʻai liʻiliʻi wale nō. A he aha - e noʻonoʻo mākou i kēia ʻatikala. He mea koʻikoʻi ka nui o ka ʻāpana, ʻoi aku hoʻi i ka wā e pili ana i nā ʻalemona waiwai nui, akā kiʻekiʻe-calorie. E ʻai iā lākou ma ke ʻano he ʻai i nā mea liʻiliʻi (10-15 mau ʻāpana). He meaʻono loa ke kāluaʻana i nā'alemona i kaʻaila a me nā meaʻala, no ka laʻana, me ka rosemary. Ua hōʻike ʻia nā haʻawina ʻo ka ʻai mau ʻana i nā hua liʻiliʻi e hōʻemi i ka pilikia o ka maʻi cardiovascular. Loaʻa i kahi ʻono kūʻokoʻa, haʻahaʻa nā ʻoliva i nā calorie. 40 g oliva - 100 calories. Hāʻawi kēia mau huaʻai i ke kino i kahi ʻono paʻakai ʻoluʻolu a me ka nui o ka momona e pono ai no ke olakino puʻuwai. ʻO kahi kīʻaha hikina Hikina kaulana, hui maikaʻi ʻia ka hummus me kekahi mea kanu. Hana ʻia mai ka moa, akā hiki ke hana ʻia mai ka soybeans, ka pī ʻeleʻele, a me nā legumes ʻē aʻe. ʻO ka ʻai, ʻo ia ka 14 tbsp. ʻO ka hummus a me nā kāloti 4 e hāʻawi i ke kino me 100 calories, a ʻo 5 g o ka fiber e hoʻopiha iā ʻoe no ka manawa lōʻihi. ʻO kahi koho ʻē aʻe no kahi meaʻai hoʻoikaika kino ma waena o ka ʻaina awakea a me ka ʻaina ahiahi. Eia naʻe, he mea nui e hoʻomaopopo he pono ke ʻike i ke ana. He mea ʻono maoli ka ʻuala pīkī, akā no kekahi, he maʻi maʻi. Hoʻoikaika nā kalapona i nā hopena maikaʻi. E koho i nā kalapona maikaʻi e like me ka palaoa piha.
2022-11-11