Contents
I ka meaʻai olakino, pono nā mea a pau e maikaʻi: nā huahana ʻelua, a me ke aupuni, a me ke kaulike, a me ka ʻike calorie. A he mau ʻai ʻai i loko. Me ka ʻole o kēia "brick", ʻaʻole lōʻihi ka ʻōnaehana harmonious a ʻoiaʻiʻo ʻaʻole e lawe mai i nā hua i makemake ʻia. He aha ia, ka meaʻai maikaʻi loa? He aha nā huahana i kūpono no ia? Pehea e ʻai pono ai? Hoʻomaopopo mākou i nā mea āpau me ka poʻe akamai o ka hui "Semushka".
Mea māmā ma ka papa kuhikuhi
ʻO ka mea mua, he mea nui e hoʻoholo i ke ʻano. ʻElua mau meaʻai māmā piha piha 2-2. 5 mau hola ma hope o kaʻai nui ka hoʻohui maikaʻi loa. Inā makemake nui ʻia, hiki iā ʻoe ke hoʻohui i kahi meaʻai māmā māmā ma hope o ka ʻaina ahiahi. Akā ʻaʻole ma hope o 2 mau hola ma mua o ka hiamoe. Ma kēia ala e mālama pono ai ʻoe i kou makemake: e hoʻōki ʻoe i ka ʻai nui ʻana i ka ʻaina awakea a me ka ʻaina awakea, e ʻūlū ana i ke ao a hana i nā pō i ka pahu hau. I kēia ʻano, ʻoi loa ka maikaʻi o ka metabolism. A ʻo ka mea nui loa, e hoʻōki ke kino i ka waiho ʻana i nā mea keu keu i ka mālama a hoʻomaka e hoʻolohe me ka hoʻolohe.
Nā hōʻailona hōʻailona
Inā loaʻa ʻoe i ke kino me ka wikiwiki, ʻaʻole hiki iā ʻoe ke hana me ka helu ʻole ʻana i nā calorie. E hoʻomanaʻo, ʻaʻole pono ka waiwai o ka meaʻai o ka meaʻai maʻamau ma mua o 250 kcal. Eia naʻe, he mea nui e noʻonoʻo i ka glycemic index (GI) o nā huahana i ʻai ʻia, ʻo ia hoʻi, ko lākou hiki ke hoʻonui i ke kō koko koko. He maʻalahi ka loaʻa ʻana o nā pākaukau piha me nā waiwai i makemake ʻia ma ka Pūnaewele. ʻO ka haʻahaʻa o ka GI, ʻoi aku ka haʻahaʻa o ke kō a me ka mālie o ka ʻai. No ka hoʻomoe ʻana iā ia, e ʻai mālie, e nau pinepine i kēlā me kēia ʻāpana meaʻai. ʻOi aku ka wikiwiki o ka Saturation, a ʻaʻole e hoʻouna ke kino i kahi hōʻailona i ka lolo e noi ana i mea hoʻohui.
Nā manaʻo hakakā
Ma hope o ka ʻai ʻana, ʻike ʻia ka manaʻo pōloli. ʻO ka pinepine, he hoʻopunipuni kēia manaʻo, a ma hope o ka make wai wale nō. No ia mau hihia, e mālama mau i ka ʻōmole wai inu maʻemaʻe me ka ʻole o ke kinoea ma ka lima. ʻAʻole kēia e hoʻopau wale i ka pilikia me ka pseudo-pōloli, akā e hoʻonui hou i ka metabolism. No ka hoʻomaopopo hope ʻana i nā manaʻo, ʻōlelo ka poʻe meaʻai meaʻai i kahi hoʻāʻo maʻalahi. E noʻonoʻo i ka broccoli. Inā ʻaʻole ʻoe makemake e ʻai iā ia, a laila he pōloli noʻonoʻo, ʻaʻole he pōloli maoli. E inu i ka wai, e hanu hohonu, a e huli i kahi mea e hoʻohuli iā ʻoe.
Nā hua maloʻo ma ke ʻano he koho
E hoʻomanaʻo, hoʻokahi mau meaʻai meaʻai, ʻelua mau huahana. Pono ia e ʻoluʻolu, waiwai i ka fiber a kaulike maikaʻi. Hoʻopili kēia mau ʻano a pau i ka hua maloʻo "Semushka". Eia kekahi, waiwai lākou i ka glucose a me ka fructose pono no ka lolo, a me nā micro-a me nā macronutrients e hoʻomaikaʻi ai i ka digestion. ʻO nā apricots maloʻo, nā plums a me nā fiku e lilo i mea ʻai maikaʻi loa. ʻO ka mea nui ʻaʻole e lawe ʻia: 5-6 mau hua no ka lawelawe hoʻokahi e lawa. Loaʻa i kēlā me kēia ʻeke nā hua nui a oʻo. Ua mālama lākou i ka ʻala kumu a me ka ʻono maoli. No laila, hoʻomāʻona kēia mau hua maloʻo i kou pōloli i ka manawa pōkole.
Walnut Kaleidoscope
ʻO nā hua "Semushka" e hoʻokō i nā koi āpau o kahi meaʻai kūpono. Eia kekahi, he huaola maoli a me ka pōma mineral. He waiwai lākou i nā huaora o ka hui B, E PP, a me ka sodium, potassium, calcium, zinc, phosphorus, selenium. Loaʻa i nā nati ka nui o ka fiber dietary, nā momona omega-3 waiwai nui a me nā waikawa amino. Hoʻokumu kēia mea waiwai i kahi manaʻo ʻoluʻolu o ka satiety a kākoʻo i ka hana maʻamau o ka digestive tract. Manaʻo ʻia e ʻai ʻaʻole ʻoi aku ma mua o 30-40 g o nā nati no ka ʻai. ʻO ka walnuts, nā ʻalemona, nā hazelnuts a me nā cashews ka mea nui. E ho'āʻo e hele ma mua o ka maʻamau o kēlā me kēia lā a hoʻomanaʻo i ke kānāwai gula o ka meaʻai olakino: maikaʻi iki.
E mālama iā ʻoe iho me kou mau lima iho
ʻO nā pahu ikehu kahi meaʻai lanakila-lanakila. ʻOi loa inā ʻoe e kuke iā lākou ma ka home. Eia hou, e hele mai nā hua maloʻo a me nā nati "Semushka" e hoʻopakele. Lawe mākou i 200 g o nā lā a me nā apricots maloʻo, 50 g o nā hua waina ʻeleʻele a me nā cranberries maloʻo. Wehe i nā ʻanoʻano mai nā lā, e puhi iā lākou me nā apricots maloʻo i loko o ka wai e hoʻolapalapa ai no 15 mau minuke, e kīkī i loko o kahi puree me kahi blender. E hoʻonui i ka 100 ml o ka wai apple, 1 tsp o ke kinamona a hoʻomoʻa i ka wela haʻahaʻa no 5 mau minuke. E ninini i 300 g o ka oat flakes ma luna o kahi pepa bakena me ka pepa a me ka brown no 10-12 mau minuke i ka umu ma 180 ° C. Mash ma kahi o 50 g cashews, hazelnuts a me nā ʻalemona me kahi ʻōwili. Hoʻohui i ka puree hua, nā huawaina, nā cranberries, ʻulaʻula oatmeal a me nā nati, hoʻohui i 2 tbsp. l. meli, kawili i ka manoanoa plastic mass. Hana mākou i nā kaola mai ia mea a hoʻouna iā lākou i ka umu ma ka mahana like no kahi o 15 mau minuke. Ua mākaukau kahi meaʻai no nā manawa āpau!
A kali nā mea
I kēlā me kēia hihia, mai haʻalele i ka ʻai ʻana ma ka hana. ʻOiai i ka papa hana ʻoi loa, hiki iā ʻoe ke loaʻa mau minuke 5 e hoʻolei i kahi wahie pono i loko o ke kino. E lawe pū me ʻoe i nā ipu plastik me nā salakeke meaʻai māmā. Hāʻawi i ka makemake i kēlā me kēia ʻano o ke kāpeti, nā pepa ʻono, kāloti, beets, ʻōmato a me nā kukama. ʻAe ʻia kahi ʻāpana o ka cottage cheese casserole a i ʻole nā mea ʻai meaʻai meaʻai. Makemake ʻoe i nā sandwiches? A laila hoʻomākaukau pono iā lākou. ʻO ka rye maloʻo a i ʻole ka palaoa palaoa, kahi ʻāpana o ka ʻiʻo keʻokeʻo i hoʻolapalapa ʻia, kahi mau pōʻai o nā tōmato a me kahi lau o ka saladi juicy kahi koho kūpono.
He huakaʻi hōʻoluʻolu
Inā he ala lōʻihi kāu ma mua ou, mai pōloli me ka wiwo ʻole i kou wahi e hele ai. ʻO ka inu ʻana i ka yogurt a i ʻole kefir smoothie i loko o kahi thermos he koho kūpono loa. ʻO ka mea nui, ʻo nā mea inu waiu fermented he kūlohelohe, ʻaʻohe momona a ʻaʻohe mea hoʻohui. Hiki iā ʻoe ke hoʻomākaukau i kahi sanwiti me ka tuna a i ʻole ka turkey, nā ʻōwili ʻai i ka berena pita lahilahi, nā kuki oatmeal ʻai a i ʻole nā hua maloʻo a me nā nati "Semushka" ma mua. ʻO nā ʻeke maʻalahi i hana ʻia me ka pepa kraft me kahi laka zip i hoʻopaʻa ʻia i loko o ka ʻeke. Mālama lākou i nā huahana hou no ka manawa lōʻihi a ʻaʻole e ʻae iā lākou e hāʻule. Me lākou, hiki iā ʻoe ke ʻai i ka meaʻai ʻono a maikaʻi hoʻi ma kēlā me kēia wahi a i kēlā me kēia manawa.
E hāmau i kou waha
No ka nui o ka hoʻowalewale, pono e hoʻokaʻawale ʻia kekahi mau meaʻai mai ka meaʻai. Aia ka papa inoa ʻeleʻele i nā ʻāpana, nā pahū paʻakai, nā pahū, nā lāʻau kulina a me nā meaʻai kaulana ʻē aʻe. ʻO ia ʻano ʻai maloʻo ke kumu o ka maloʻo o ke kino a hōʻeha i ke ake. ʻO nā pies me ka hoʻopiha a me nā ʻōwili ʻono, ʻoi aku ka nui o ka palaoa hū, hiki ke hoʻonāukiuki i ka fermentation i loko o ka ʻōpū. Eia kekahi, ʻo kēia nā mea momona maikaʻi loa, e puhi wikiwiki a hoʻoulu i ka pōloli ikaika o ka pōloli. Loaʻa ka hopena like i nā pā kokoleka, nā lole a me nā keke. Eia kekahi, hōʻoiaʻiʻo lākou i nā pelu hou ma ka pūhaka.
Pono e noʻonoʻo ʻia ka meaʻai kūpono, kūpono a me ka manawa. Ma laila wale nō e pōmaikaʻi ai ke kino. ʻO nā hua maloʻo a me nā nati "Semushka" he kūpono no kēia kuleana. ʻO kēia nā huahana kūlohelohe o ka maikaʻi maikaʻi loa, nona nā mea āpau e hoʻomāʻona wikiwiki a mau loa i kou pōloli, manaʻo i ka piʻi ʻana o ka ikehu hou, a ʻo ka mea nui loa, e hui pū i ka ʻoihana me ka leʻaleʻa.