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ʻO ka ʻai ʻana no ʻelua: ʻo ka papaʻai o ka makuahine hānai
Pono ka papaʻai o kahi makuahine hānai i kahi ala kūikawā a me ka noʻonoʻo ma mua o ka wā hāpai. Ma hope o nā mea āpau, pili ka maikaʻi o ka waiū umauma no kahi pēpē hou. A ʻaʻohe mea i ʻoi aku ka nui ma mua o kona olakino a me ka hoʻomohala kūlike i ka honua.
Equalization no nā wikamina
Pono ka ʻai kūpono o ka makuahine hānai i nā mea koʻikoʻi o ka meaʻai. ʻO ka manaʻo nui i ka ulu ʻana o ka huaora D a me ka calcium, he mea nui ia no nā iwi a me nā ʻiʻo. Eia kekahi, i loko o kēia hui ʻana, ʻoi aku ka maikaʻi o ka komo ʻana. Loaʻa nā mea ʻelua i nā huahana waiu, nā iʻa kai, a me nā hua. No ka hoʻonui ʻana i nā pōmaikaʻi, hoʻohui i kēia mau meaʻai me ka spinach, letus, broccoli, bran, a me ka palaoa ulu.
ʻO ka protein protein āpau
ʻOiaʻiʻo, ua hoʻokomo ʻia i loko o ka meaʻai o ka makuahine hānai a ʻo ka protein ka mea kūkulu hale nui no nā kino a me nā ʻiʻo. Akā e akahele! Hoʻoulu ʻia ka protein waiu bipi i nā maʻi digestive i nā pēpē. Ma kēia manaʻo, ʻoi aku ka maikaʻi o nā meaʻai waiū fermented no nā makuahine hānai. Whisk 250 ml o kefir, 100 g hercules a me ka maiʻa me ka blender - e loaʻa iā ʻoe kahi smoothie momona maikaʻi no ka ʻaina kakahiaka. Ma ke ala, hiki ke pani ʻia ke kefir me ka yogurt, a me ka maiʻa-me ka pea.
Nā meaʻai ma ka hola
ʻO kahi ʻāpana ʻōlelo aʻoaʻo nui i kahi makuahine hānai - pono ke mahele i ka meaʻai a kiʻekiʻe i nā calories. ʻO ka waiwai o ka ikehu o ka papaʻai o kēlā me kēia lā e 500-600 kcal kiʻekiʻe ma mua o ka papaʻai maʻamau. Me nā meaʻai kūpono, ʻae ʻia kahi makuahine hānai i nā mea māmā māmā i ke ʻano o nā hua i hoʻolapalapa ʻia, ka tī liʻiliʻi momona, ka palaoa a i ʻole ka waiū waiū ʻawaʻawa me nā hua. Ma mua o ka hānai ʻana, pono e ʻai a inu paha i kahi kīʻaha kī nāwaliwali momona.
ʻO ke olakino i ke kīʻaha
ʻO ka wai maikaʻi i ka papaʻai o kahi makuahine hānai e like ka nui me ka meaʻai. Ma waho aʻe o ka wai maʻamau, hiki iā ʻoe ke inu i ka wai mineral me ka ʻole o ka gas, compotes mai nā hua maloʻo a me ka tī ʻeleʻele nāwaliwali like. Hana maikaʻi ʻia nā wai maoli mai nā ʻoma melemele. Manaʻo ʻia he hopena maikaʻi kā ka ʻōmaʻomaʻo i ka lactation. Akā ʻoiai he caffeine kāna, ʻaʻole pono ʻoe e lawe pū me ia, e like me ka kope. Akā ʻaʻole e hana ka soda ʻono i ka mea ʻino wale.
Nā hauʻoli leʻaleʻa
I ka ʻai ʻana o ka makuahine hānai, pono e loaʻa nā huaʻai kau. ʻO ka fiber, ka nui o nā huaora a me nā minela - ʻo ia ka mea e pono ai ka makuahine a me kāna pēpē. No laila, e hoʻopaʻa i nā meaʻai saladi no nā makuahine hānai. Eʻokiʻoki i ka'ōpiopio zucchini i loko o nā paʻi, e hui pū me 100 g o ka paʻakai a me 100 g o ka letus (ʻoki a haehaeʻia e ka lima). ʻO ka saladi me ka ʻaila ʻoliva a me ka wai lemon e ʻono ai, kāpīpī ʻia me ka paʻakai maikaʻi.
Ka hoʻolei ʻana i ka hua
Me ka ʻole o ka hua, ʻaʻole hiki ke noʻonoʻo ʻia ka meaʻai a me ka papa kuhikuhi o ka makuahine hānai. Akā, e hoʻomanaʻo, aia ka nui o lākou i nā allergens. ʻO kēia nā hua citrus, apricots, melons a me nā strawberries. ʻAʻole pāpā ʻia kēlā me kēia hua ʻāina, e like me ka kiwi, ka pineapple a me ka mango. ʻO ka hopena maʻi ke kumu pinepine ʻia e nā hua ʻulaʻula. ʻO nā hua waina hoʻi e lawe mai i ka ʻeha i nā ʻōpala. He aha ka hana a ka makuahine hānai? ʻO nā meaʻai me nā'ōlaʻa, nā pears, nā plums a me ka maiʻa i loko o kaʻai me ka makaʻuʻole.
Porridge - ko mākou ikaika
ʻO nā cereala a me nā loina me lākou no kahi makuahine hānai ke kumu o ka papaʻai olakino. Koe i nā hihia kahi e hoʻomanawanui ʻole ai ka pēpē i ka gluten i loko o nā cereal. E ninini i 250 g o ka palaoa 500 ml o ka wai no 40 mau minuke. Hoʻohui i ka waiūpaʻa, kau i nā grits i loko o ka hawewe i ka mana piha no 15 mau minuke. E hoʻemi i ka mana i waena a kuke i ka porridge no 10 mau minuke ʻē aʻe. Hoʻohui iā ia me kahi hua manu i hoʻolapalapa ʻia a me nā mea kanu - e ʻoi aku ke olakino a me ka ʻono.
Mau loa me kaʻiʻo
ʻO ka meaʻai a me ka ʻai a ka makuahine hānai i ka mahina mua e pono e komo i ka pipi a i ʻole ka moa me ka ʻili ʻole. ʻOi aku ka maikaʻi e hoʻomākaukau i nā soup māmā mai lākou. E hoʻopiha i ka umauma moa 1 a me ka 2 shins me ka wai, e kuke, e wehe i ka huʻa. Hoʻokomo mākou i nā ʻalani palai, kāloti a me ka celery i loko o kahi kīʻaha. Ma hope o 15 mau minuke, e ninini iā lākou i ½ zucchini cubes a me 150 g o nā lentils. E lawe mai i ka sopa i ka mākaukau, kau i ka paʻakai a me nā mea ʻala e ʻono, kāpīpī me nā mea kanu. No kēia meaʻai, i ka papa inoa o ka makuahine hānai, ma kahi o nā lentils, hiki iā ʻoe ke lawe i ka vermicelli.
Aupuni Mīkini
ʻO ka ʻai o ka makuahine hānai no nā mahina, ʻo ka papa inoa maʻalahi ke loaʻa ma ka Pūnaewele, ʻaʻole hiki ke hana me ka ʻole o nā kīʻaha iʻa. Hiki iā ʻoe ke hoʻomaka me nā cutlets i hana ʻia mai nā ʻano iʻa momona haʻahaʻa: hake, cod a walleye. Hele mākou i loko o kahi mīkini ʻiʻo 1 kg o ka fillet iʻa a hui pū me 3 mau ʻuala, 2 aniani a me 1 kāloti, grater ma kahi grater. E kuʻi i loko o 2 mau hua me ka paʻakai a me ka pepa, e hana i nā cutlets, e'ōwili i ka palaoa a hoʻomoʻa i ka umu no 40 mau minuke ma 180 °C.
blacklist
He aha ke ʻano meaʻai no nā makuahine hānai e hiki ke hōʻeha i ka pēpē? ʻO kēlā me kēia huahana i loaʻa nā mea hoʻohui artificial. A me nā huahana semi-hoʻopau, nā meaʻai hiki, nā ʻiʻo puhi a me nā pickles homemade. Pono ʻoe e hoʻokaʻawale me ka iʻa, nā nati, nā mea ʻala wela a me nā mea momona. Kāpae loa ʻia ke kokoleka, nā mea ʻono, nā mea hū a me nā confectionery. Inā kānalua ʻoe i ka palekana o kekahi huahana, e nānā i ka papa ʻai meaʻai o kahi makuahine hānai.
I kēlā me kēia hihia, ke kahakaha ʻana i ka papaʻai a me ka papa kuhikuhi o ka makuahine hānai, ʻaʻole e nui ke kūkākūkā ʻana o ke kauka. ʻO nā hiʻohiʻona o ke kino i kēia hihia he kuleana nui. ʻO ke olakino maikaʻi a me nā ʻike hauʻoli iā ʻoe a me kāu pēpē!