Ke hiki mai nei ke kau kau wela! "Pono mākou e hoʻomaka i kahi hoʻomaka maikaʻi ma ka hoʻonohonoho ʻana i kahi ʻano meaʻai hou no ka ʻohana holoʻokoʻa," hoʻomaka ka mea ʻai meaʻai ʻo Nelly Lellu. ʻOiaʻiʻo, ʻo ke kula, ka nursery, nā lā hana e hoʻokau i kahi kaʻaahi o Gehena ma luna o kā mākou hui ma waho o kona torpor. "ʻO nā meaʻai i nā manawa paʻa, akā,ʻo nā hana haʻuki a me nā hana moe hou e hiki ai i ke kino ke heʻenalu i ka ikehu maikaʻi o nā lā hoʻomaha", hoʻohui ka mea akamai. A, i loko o kēia ola i hoʻonohonoho pono ʻia i kēlā me kēia lā, pāʻani nui nā meaʻai no nā kamaliʻi. "He ʻai nui ia, mai haʻalele ʻoe me nā compotes i loko o nā ʻumeke i ʻai wikiwiki ʻia", ʻōlelo ʻo Nelly Lellu. ʻAʻole momona a momona ʻole, pili i ka maikaʻi a me ka ʻokoʻa o ka meaʻai. "Pono ia i loko o kahi mākoki, kahi hua piha, kahi huahana waiu a me ka wai." ʻO kāna "meaʻai maikaʻi"? 1 pudding laiki + 1 pea a me ka wai, e emi iho!
Nā ʻano like ʻole i kēlā me kēia ʻai
“I ke kauwela a pau, hoʻopaʻa mākou i nā meaʻai waihoʻoluʻu a me nā huaʻai a me nā mea kanu. Pono e mālama ʻia kēia ʻano like ʻole e like me ka hiki i ka ʻai mua o ka hāʻule. E hoʻomanaʻo, ʻo ka pā waihoʻoluʻu he pā kaulike! ”, Hōʻike i ka meaʻai meaʻai. Lawe ʻia nā fiku, nā hua waina a me nā plums mai nā peaches kauwela, nā nectarine a me nā melon. Hāʻawi kēia mau hua i nā antioxidants a me nā huaora. Kōkua lākou i ka hoʻoikaika ʻana i ka ʻōnaehana pale ma mua o ka hoʻoilo, "hoʻomau ʻo ia. He nīnau no ka ʻokoʻa ka leo. I mea e pale ai i ka hāʻule ʻana i loko o ka monotony, ʻōlelo ka loea e hoʻokumu i nā papa ʻaina kakahiaka pule. O kahi laʻana ? “ʻO ka Pōʻakahi ka pancake, ʻo ka Pōʻalua he granola i hana ʻia i ka home…” Nau nō e kaʻana like i kāu mau hoʻoholo maikaʻi hou me kou ʻohana!
KAHOAINA
He waiwai nā hua waina ʻulaʻula a ʻeleʻele paha i nā antioxidants! Loaʻa iā ia nā huaora a me 80% wai. Ma muli o ka makahiki o kāu mau keiki, e wehe i ka ʻili a me nā hua waina. Akā, hāʻawi iā lākou i nā hua waina piha ma mua o ka wai ʻono loa. Ua ʻike pū ʻia nā hua waina no ko lākou kiʻekiʻe o ka huaora! E hoʻohana pono i ke kau e ʻai pono i nā huaʻai i holoi ʻia.
LEGUME
ʻO ka lentils, ka pī, ka moa piha i nā pono! ʻO nā kumu waiwai maikaʻi o ka protein, aia nā minerale e like me ka magnesium, ka hao a me ka potassium. ʻO kā lākou mau fiber kiʻekiʻe e kōkua i ka hānai ʻana i ka pua ʻōpū a hoʻoikaika i kona pale pale ma mua o ka hoʻoilo. I loko o nā salakeke, nā sopa a me nā sopa a i ʻole nā mea hoʻohui no nā stews, hilinaʻi nā legumes i ka ʻokoʻa.
laau
Keʻokeʻo, ʻeleʻele, poni, ʻoluʻolu loa ka fiku me kona ʻiʻo momona e hāhā i nā pono. Loaʻa i nā fiber maikaʻi loa, aia pū kekahi i ka calcium. Hoʻāʻo ʻia i ka maka, ʻānai ʻia, i ka jam, i ka compote a i ʻole nā mea ʻono a me nā mea ʻono, he kumu maikaʻi nō hoʻi ia o nā antioxidants a me ka huaora C. E hoʻāʻo ʻia: ʻo nā fiku i kālua ʻia i loko o ka umu preheated i 200 ° C me kahi spoonful o ka meli.
POKKIN
Ua piha ka paukena i nā carotenoids, nā puaʻa i loaʻa i loko o nā mea kanu he mau antioxidants kekahi. ʻO ka Star of Squash, he kumu ʻiʻo ʻalani ʻono a ʻala o ka ʻukena no ko mākou ʻōpū. ʻAi ʻia i ka umu, i loko o ka velouté a i ʻole ka ʻuala mashed, ʻo ia ka hoa hoʻi i ke kula.
Hāʻawi nā mākua iā ʻoe i kēia mau meaʻai no ka lawaiʻa ʻana:
Ma ke wikiō: 7 mau meaʻai e noho kino i ka hoʻomaka ʻana o ka makahiki kula!
SARDINA
Hoʻokahi a ʻelua paha o ka pule, e hoʻokomo i nā sardine canned i kāu mau menus! He koho maikaʻi ia e mālama i kāu meaʻai me ka ʻole o ka pau ʻana o ka manawa ma ka lumi kuke. He ʻono ia, hāʻawi i ka omega 3 a me nā protein. E hoʻohui i nā sardines canned me ko lākou mau iwi, kahi kumu calcium. E makemake ana kāu poʻe keiki inā ʻoe e ʻoki pono i nā iwi a pau i loko o ka blender.
PLUMA
Ma hope o ka wehe ʻia ʻana o kā lākou mau pōhaku, ʻo nā plums a me nā plums nā hua ʻono piha e hāʻawi aku i kāu mau keiki. ʻO ka momona a me ka ʻono, hāʻawi ka plums i ka fiber a me ka ikehu no ka ʻai, ke kī ahiahi a i ʻole ke pōloli. Mahalo nui ʻia lākou i nā compotes a i kuke ʻia i loko o kahi pai, kahi custard a i ʻole keke.
HAZELNUT
ʻO ia ke kau ! ʻO nā kumu o ka magnesium a me ke keleawe, hāʻawi kēia mau ʻaila hinu i ka fiber maikaʻi. Hoʻolaha nā Hazelnuts i ka hopena o ka māʻona a hiki ke hoʻohui maʻalahi i kekahi o kāu mau ʻano. ʻO ka lepo, no ka laʻana, hiki iā ʻoe ke hoʻohui iā lākou i loko o ka apparatus o kahi keke kokoleka a i ʻole kahi ʻōpala pie momona a ʻono paha.