1. ʻOhana
Mahalo i ko lākou ʻano ʻiʻo e like me ka ʻiʻo a me ka waiwai indigestible, hoʻopiha maikaʻi nā halo i ka fungin. A i ka manawa like he 27 kcal wale nō lākou no 100 g. E ho'āʻo e hoʻololi i ka pipi me nā halo paʻi e mālama i nā calorie a me nā momona: 60 g o nā champignons he 20 kcal wale nō a me 0 momona, ʻo ia kahi helu ʻoluʻolu o ka mushroom. Hiki ke hana i kēia, no ka laʻana, i nā sandwiches: waiho wale i ka hapalua o ka ʻāpana maʻamau o ka ʻiʻo, a ma kahi o ka lua, e kau i nā ʻōpala maka. Hiki ke hana like me nā cutlets. ʻO ka hope loa, hiki i nā haloʻi wikiwiki i ka wok ke pani maʻalahi i ka pipi me ka ʻole o ka pau ʻana o ka ʻono, akā me ka loaʻa ʻana o nā calorie.
2. Kinoa
Ka Moho Hoʻololi Laiki: Hoʻohui pū kekahi, akā me ka liʻiliʻi o ke kino a me nā pono olakino. He kiʻekiʻe kēia cereal palaoa piha i ka protein a me ka fiber (), a me nā huaora E, B1, B2 a me B9, magnesium a me ka zinc.
E hoʻolapalapa i 1/3 kīʻaha quinoa i 1 kīʻaha wai me kahi punetēpē o ka wai ʻalani no 15 mau minuke a hoʻohui i 1 puna meaʻai o nā pistachios ʻokiʻoki.
3. ʻO ka vīnega waina
ʻO ke ala maʻalahi a me ka haʻahaʻa loa o ka calorie e hāʻawi i kahi kīʻaha i kahi ʻono ʻoi aʻe a hoihoi. Eia kekahi, hiki i ka vīneka ke hana i ka hoʻopunipuni a mākou i ʻai ai ma mua o ka mea maoli. Hoʻohaʻahaʻa mālie ia i ke kō koko a ma muli o ka momona o ke kino. ʻO ka mea maʻalahi ka hoʻohui ʻana i ka ʻaila ʻaila a laila i ka saladi. Eia nō naʻe, ʻoi aku ka nui o nā hopena kumu, no ka laʻana, kahi winika keʻokeʻo liʻiliʻi no ka paukena stewed a i ʻole zucchini, a i ʻole balsamic vinegar no nā cereals. No ka laʻana, hiki iā ʻoe ke kuke spelled with turmeric.
4. Salemona
ʻO kahi kumu maikaʻi o ka protein lean a me nā momona momona unsaturated, pono ʻaʻole wale no ka hana puʻuwai maikaʻi, akā no ka pūhaka lahilahi. ʻO kēia mau momona momona, i kapa ʻia ʻo omega-3s, hoʻomaikaʻi i ka ʻike insulin a no laila kōkua i ka hoʻomaikaʻi ʻana i nā kaʻina metabolic. Bonus - hoʻomaikaʻi i ka palekana a me ke kūlana ʻili.
5. Kefira
A me ka () yogurt, yogurt, fermented baed milk, yogurt a me nā huahana waiu fermented ʻē aʻe. Ma waho aʻe o ka loaʻa ʻana o nā probiotics maikaʻi, hoʻohui pū lākou i nā carbohydrates, proteins a me nā momona. A mahalo i kēia, ʻo ka meaʻai me nā huahana waiū fermented e hiki ai iā ʻoe ke lilo i 61% ʻoi aku ka nui o ke kaumaha a me 81% ʻoi aku ka nui o ka pūhaka ma mua o ka ʻai ʻana o ka ʻai calorie like, akā me ka ʻole o kefir.
6. ʻO ka flaxseed a me ka ʻaila flaxseed
Hiki i ka flaxseed a me ka aila mai ia mea ke wehe i nā toxins mai ke kiko adipose. A ʻo kēia mau mea ʻawaʻawa ke kumu o ia mea ʻai, ʻoiai make, ʻaʻole kōkua i ka lilo ʻana o ke kaumaha i ka nui i makemake ʻia. Hiki ke hoʻohui ʻia ka ʻaila flaxseed i ka cheese cottage a i ʻole cereals, a hiki ke hoʻohana ʻia ka flaxseed i nā salads a me nā stews mea kanu.
7.Champagne
E like me kā mākou i ʻike ai 1-2 mau aniani o ka champagne i ka lā hana kupanaha me ke kii. E hoʻololi i hoʻokahi a i ʻole ʻelua mau ʻai i ka lā me kahi aniani o ka champagne (). ʻOiaʻiʻo, hoʻohana wale ʻia nā brut a i ʻole nā brut ʻē aʻe, ʻo ia hoʻi, me ka haʻahaʻa haʻahaʻa o ke kō, hiki ke hoʻopunipuni i ka ʻai, a me ka hoʻoulu pōkole ʻana i ka hana ʻana o serotonin a me endorphin - nā hormones i kuleana no ka hoʻonui ʻana i ka manaʻo. a me ka manao maikai. He mea nui loa o kekahi ʻai!
8. ʻO Pistachios
Pono e haʻaheo kēia mau nati ma luna o ka pā o ka poʻe a pau e nalowale ana ke kaumaha: hoʻoulu lākou i ka metabolism, wāwahi i nā momona, hoʻoponopono i ke kiʻekiʻe o ke kō koko, hoʻomaikaʻi i ke ʻano a mālama i ke kaumaha. Ua loaʻa kēia hopena e nā mea noiʻi mai ke Kulanui o Michigan (), nāna i aʻo i ke kuleana o ka vitamin B6 i loko o ke kino, ʻo ia ka nui o nā pistachios. E hoʻokaʻawale i kēia nui a hoʻololi i ʻelua mau meaʻai me nā nati, no laila ʻaʻole i loli ka nui o ka calorie.
9. Nā Lētē
ʻO ka hoʻopunipuni o nā lentils he ʻelua mau hola e ʻeli ai: mahalo i kēia, e hoʻolōʻihi i ka manaʻo o ka māʻona a pale i ka pōloli. Eia kekahi, hoʻokūpaʻa nā lentils i ke kiʻekiʻe o ke kōpaʻa koko a hoʻopakele iā mākou mai ka pilikia o ka hana hewa me kahi meaʻai kiʻekiʻe-calorie. He kiʻekiʻe i ka fiber a me ka nui o ka protein, maikaʻi ia no ka ʻaina kakahiaka a me ka ʻaina awakea. ʻO ka wikiwiki () he ʻulaʻula a melemele. E hoʻohui i ka zucchini, ka ginger a me ka wai lemi iā ia, a i ʻole e kuke i ka sopa mea kanu me nā lentils, ka manawa me ka ʻaila ʻoliva a me ke kāleka.
10. Hua sinapi
Hoʻonui ka Mustard i ka nui o nā kaʻina hana metabolic - lawa ka 1 teaspoon no ka hana metabolic e hoʻonui i ka 20-25% no nā hola 1,5-2. ʻO kēia ka hopena i loaʻa e nā mea noiʻi mai ka Polytechnic Institute ma Oxford (), e helu ana ma kēia hihia, ma kahi o 45 mau calorie mai kahi ʻai 700-calorie i ʻai ʻia e puhi ʻia "me ka haʻalele ʻole i ka papaʻaina." E hoʻohui i nā ʻanoʻano sinapi i ka ʻaila meaʻai wela e hōʻike i ko lākou ʻono, a hoʻohana i ka ʻaila no nā salads, stews, a me nā sopa.