ʻO ka ʻaina awakea hea e koho ai

ʻO ka ʻike calorie o ka ʻaina awakea - 306 kcal

Paila paila paila - 120 g

ʻO ka cauliflower i hoʻolapalapa - 250 g

ʻO ka kukama hou a me ka salakeke kōmato me ka aila mea kanu - 100 g

He aha ka maikaʻi?

Mahalo i ka chromium, ʻo ka pike perch fillet kahi mea prophylactic āpau e pale ai i ka ulu ʻana o ka maʻi diabetes. A ke kōkua nei ke alo o ka luaipele e hoʻoikaika i ka ʻōnaehana hopohopo a hoʻopau i nā mea make. Maikaʻi nā ʻōmato ʻulaʻula no ke kahe o ke koko, a ʻo nā kukama ka meaʻai maikaʻi loa me ka hapa liʻiliʻi o nā calorie.

2. Koho: i nā mea o ka puʻuwai e kākoʻo ... kahi moa

Loaʻa nā Caloric - 697 kcal

ʻO ka kāpena kāpena Vegetarian mai kāpī hou i ka aila mea kanu - 250 g

ʻO ka umauma moa i hoʻolapalapa - 150 g

Laiki i hoʻolapalapa - 100 g

ʻO nā tōmato hou - 100 g

Rye palaoa - 50 g

Hoʻohui me ke kō ʻole - 200 g

He aha ka maikaʻi?

Aia i ka ʻiʻo moa ka huaʻai niacin, kahi lāʻau no nā pūnana nerve. Kākoʻo ia i ka hana o ka puʻuwai, hoʻoponopono i ka cholesterol a komo i ka hana ʻana i ka wai gastric. ʻO Rice kahi kumu o nā huaora B. Loaʻa i ka palaoa Rye nā wikamina E, PP, A, i kōkua e mālama i ka ʻōpio.

Loaʻa nā Caloric - 500 kcal

ʻO ka salakeke mushroom mehana - 250 g

ʻO Green tī me ka kō ʻole - 200 g

Mea Ono Saladeta

Nā mea hoʻohui: ka moa i hoʻolapalapa ʻia - 150 g, ka hapalua o ka kini ʻōpeʻa ʻōmaʻomaʻo, nā pulupulu - 100 g, nā mea kanu, ka wai lemon, nā mea ʻono soy.

E ʻokiʻoki i ka moa i loko o nā cubes, e hoʻomoʻi i nā pī ʻōmaʻomaʻo iā ia. Fry i nā ʻalalā ʻoki ʻia i ʻehā mau ʻāpana a i ʻole i ka aila ʻoliva a i ʻole i nā pā kūikawā me ka ʻole o ka aila, e hoʻohui i kaʻiʻo a me nā pī. Hoʻohui, hoʻohui i ka soya a me ka lole wai lemon, nā mea kanu.

He aha ka maikaʻi?

ʻAʻole wale nā ​​momona i nā momona, akā kōkua pū kekahi e haki iā lākou ma muli o ka lecithin, kahi mea e puhi ai i ka kolesterol maikaʻi. Nui nā peas i nā 26 mau minelala maikaʻi, a me nā momona a me nā meaʻai. Māʻona maikaʻi ia. Kākoʻo ka wai lemon i ka noʻonoʻo, hoʻomaikaʻi i ka hoʻomanaʻo, a hoʻomaikaʻi i ka hana.

4. Kō koho: e kōkua nā peach iā ʻoe e noʻonoʻo

Loaʻa nā Caloric - 499 kcal

Salmon baila - 200 g

ʻO ka cauliflower i hoʻolapalapa - 200 g

Rye palaoa - 50 g

Nā peach hou - 200 g

He aha ka maikaʻi?

Loaʻa i ka peach ka nui o ka hao, ka mea nui o ke koko. ʻO kahi mau peach no ka ʻaina awakea e hoʻoikaika i nā kīʻaha koko, hoʻomaikaʻi i ka hana o ka lolo. Nui ka waiwai o ka kolipera i ka protein, nā wikamina a me nā minelala. ʻOi aku ka maikaʻi no ka poʻe e ʻeha nei i ka gastritis. ʻO ka Omega-3 fatty acid, ka mea nui i nā ʻano iʻa ʻulaʻula, pono i ka pale ʻana i ka atherosclerosis.

Loaʻa nā Caloric - 633 kcal

Cauliflower casserole me ka tī liʻiliʻi a me ka tī - 250 g

Tī ʻōmaʻomaʻo - 200 g

Pāʻai ʻo Casserole

Nā mea hoʻohui: cauliflower - 200 g, tī wai 5% - 100 g, 2 mau hua, ʻaki paakiki - 50 g, kalima awaawa - 10%.

E hoʻolapalapa i ka cauliflower i ka wai paʻakai a hiki i ka hapalua o ka kuke ʻana. E hoʻomoʻi i ka tī liʻiliʻi, nā hua manu, ka paʻakai. Hoʻohui maikaʻi. E hoʻokomo i loko o kahi pā momona. E hamo i nā mea āpau ma luna me ka kirīmi kawa a wili me ka waiū wili. Hoʻomoʻa no 20 mau minuke.

He aha ka maikaʻi?

ʻO Keiki kahi kumu pono ʻole o ka protein, calcium a me potassium. E hāʻawi kekahi mau punetēpu o ka kirīmi kawa i ke kakahiaka i ka ikaika a hāʻawi i ke kino me nā microelement a me nā wikamina e pono ai. Loaʻa ka hopena maikaʻi o ka kirimona momona i ka hana hoʻohua, hoʻomaikaʻi i nā pae hormonal. Ma ke ala, e hoʻihoʻi ma hope o kahi lā paʻakikī i ka hana, e ʻai wale i kahi puna o ka kirīmiwa me ka meli, e hoʻomaikaʻi ia i kou ʻano.

He aha hou kāu e pono ai eʻike?

Puhi ke kanaka maʻamau he 2000-2500 mau calorie i kēlā lā i kēia lā, no laila mai hilinaʻi i nā mea momona, ka palaoa a me nā meaʻai wikiwiki (ʻo kēia nā meaʻai calorie kiʻekiʻe).

Ma ke ʻano he aila mea kanu, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka aila sunflower a i ʻole, ʻoi aku, pākī ʻoliva, paʻi ʻole ʻia (kau wale ma luna o kahi pāpale, no ka mea ke hoʻohana ʻia ia ʻaila i ka palai ʻana, paʻakikī ka nalowale ʻana o ka ʻaʻala).

He ʻōlelo aʻoaʻo e kūʻai wale i ka berena. Hāʻawi ka hū i ka hoʻomohala ʻana i nā flora oportunistic, hiki iā lākou ke kumu i ka ulu ʻana o nā fungi, i loko o ka candida. Eia kekahi, ʻo ka hoʻomohala ʻana o nā flora oportunistic e kāohi i kā mākou palekana.

ʻOi aku ka maikaʻi o ka inu ʻana i ka wai, compote a me nā wai ʻē aʻe ma kahi o ka hapalua hola ma hope o ka ʻai ʻana, no ka mea, hoʻoheheʻe kēia i ka wai ʻōpū (hoʻoliʻiliʻi i kona noʻonoʻo) a hoʻopōʻino i ka digestion.