Ua kamaʻilio mua mākou e pili ana i ka mea ʻaʻole pono ʻoe e ʻai i ke kauwela, hōʻole i nā loina o ka meaʻai kūpono, ʻaʻole ke kaumaha, a ʻaʻole hoʻoikaika i kou ʻōpū e hana ikaika. He aha ka mea pono i ka hoʻomaha kauwela a i ʻole e lawe pū i ke keʻena no ka ʻai ʻai?
Kolo ma ka popo - kahi kumu o ka fiber. Akā inā mākou e hoʻokaʻawale i ka nui o ka paʻakai a me ka ʻaila, he meaʻai ʻono a maikaʻi hoʻi e lilo i mea kōkua no kāu digestion. Hiki ke kuke ʻia ka palaoa ma ka ʻaila, ʻai holoʻokoʻa, a hoʻohui ʻia paha e like me nā kīʻaha i ka salakeke.
Kepau kōkua e hoʻomaha iā ʻoe i kahi lā wela e hoʻihoʻi i ke koena wai. He 90% kēia hua i ka wai a he kumu lycopene, ka mea e pale ai i nā cell mai ka maʻi kanesa. A, ʻoiai ka ʻono o ka 100 grams o ka watermelon he 40 calories wale nō.
kī hau - ke kumu o nā antioxidants me ka zero calories. Akā ʻaʻole pili kēia i nā mea inu i kūʻai ʻia ma nā hale kūʻai ma lalo o ke ʻano o ke kī hau.
Saladi hua - ka hopena kūpono no ka poʻe luhi i ka ʻai ʻana i nā huaʻai holoʻokoʻa. ʻO nā hua a me nā hua he kumu waiwai o nā antioxidants; ʻoi aku ka maikaʻi o ka hui pū ʻana me nā momona e like me ka ʻaila kawa a i ʻole ka yogurt.
Sopa anu he koho nui no ke kauwela. Hoʻomaʻamaʻa lākou, akā no ka haʻahaʻa haʻahaʻa o nā huahana he mea kūʻai ʻole. ʻO Gazpacho - ka mea maʻalahi a me kaʻono o nā'ōmato, nā kukama, a me nā pepa. He 88 calories wale no ka lawelawe ana o keia sopa, 4 grams o ka momona, aole cholesterol.
Moa moa he koho maikaʻi no ka ʻaina ʻaina home a me ke kipa ʻana i kahi pīniki. Loaʻa i ka moa nā calorie liʻiliʻi, nā haʻahaʻa maʻalahi, a me ka momona, akā nui ka protein. Inā hoʻohuiʻia ka moa me nā mea kanu, a laila e hoʻonui pinepine ka pono o ka meaʻai.
Zucchini he kumu huaʻai C, ʻoiai ʻo 100 grams o ka huahana no 20 calories wale nō, ʻaʻohe momona, ʻaʻohe cholesterol. Ke manaʻo nei kēia ʻaʻole ʻoe e ʻai i ka zucchini i ka nui o ka aila.
Shrimp he mea ʻai maikaʻi no kahi pāʻina, kahi koho ʻaina awakea haʻahaʻa haʻahaʻa. ʻO ka ʻiʻo ʻōpae e hoʻonui i ka ikehu a hoʻopiha i ke kino me ka hao.