Pehea e hoʻololi ai i ka momona a me ka palaoa me kaʻai kūpono?

Ke huli nei i ka meaʻai kūpono, kū mai ka nīnau i ka pehea e kahuli ai kāu punahele punahele, nā sandwiches, nā keke a me nā ʻapo.
ʻO ka mea mua, ho'āʻo e haʻalele i nā huahana palaoa a pau i kuke ʻia i ka rewena. ʻO ka hoʻonohonohoʻana o ka berena i kūʻai ʻia:

ʻO ka palaoa kāwili ʻia, ʻo ka hoʻomaʻemaʻe ʻia mai nā mea pono i ʻoi loa - ka kolo, bran (kumu o ke aniani), ka layer aleuron huaʻai (kumu o ka protein),
preservatives, colorants, flavors,
yeʻa - ua manaʻo ʻia ʻaʻole make ka huehue i ka wā i hoʻoili ʻia e nā mahana kiʻekiʻe, a no laila e hoʻomau i ka ulu ʻana i ke kino o ke kanaka, kahi e hiki ai ke alakaʻi i nā pilikia olakino.

He mea paʻakikī ke hōʻole i nā huahana a me ka palaoa, no laila hāʻawi i ka makemake i kahi huahana i hana ʻia ma kahi wai kūlohelohe a i ʻole ka home.

Hiki i nā mea leʻaleʻa ke hana i nā pilikia olakino, e pili pū ana:

ke kano o ka niho enamel,
ʻili ma ka ʻili,
kuʻe o ka microflora,
maʻi a ʻokiʻoki i ke kanesa maʻi ma muli o ka mea ke hoʻomaka nei ka pancreas e hana i ka insulin.
hoʻemi ʻia ka manaʻolana ola
hoʻonāukiuki ma muli o ka loaʻaʻana o ka uluʻana o ka estrogen a me testosterone me ka liʻiliʻi.

He mea maʻalahi ke hoʻololi i ka palaoa a me ka momona i ka home. Nui nā hiʻohiʻona e hoʻohana ana i nā huahana kūlohelohe e like me ka meli, nā hua maloʻo, nā hua, nā huaʻai, nā hua, nā marshmallows, marmalade, home homemade, maple syrup, cocoa, niu, etc.

Ke hoʻololi nei i ka meaʻai ponoʻī - pehea e kahuli ai i nā meaʻai momona a me nā starchy?

Kūleʻa ka hoʻololi i nā meaʻai momona a me nā starchy me nā meaʻai kūpono a me ka hoʻemi ʻana o ke kaupaona ʻaʻole ia he paʻakikī e like me ka mea e manaʻo ʻia.

E hāhai i nā kānāwai maʻalahi ma ke ala o ke olakino a me ke kaumaha.

e hana i kahi papaʻa mua no kahi lā a i hoʻokahi pule paha
hoʻohui i nā mea kanu, nā hua, nā huaʻai i kāu meaʻai,
hele e inu i ke kīwī a me ke kīpē me ka honi ʻole, a ʻoi koke ka hemahema o ka pono no ke kō.
e hoʻololi i ka waiū maʻamau me ka laiki, soy a i ʻole ka almond,
e hoʻololi i ka ʻai keʻokeʻo me ka papa ʻai meaʻai a i ʻole ka palaoa palaoa pau i hana ʻia me ka momona maoli,
E koho i pasta wale nō i ka palaoa wīwī,
pālahalaha aku i ke aniani me ka avocado paste e like me ka sandwich, loaʻa paha iā ʻoe i ka ʻaina kakahiaka a ʻāpono ʻole a
kūʻai aku i nā meaʻai ʻole gluten
mālama mau i ka ipu o ka meli maoli i ka home a, no ka makemake i nā momona, ʻai i hoʻokahi tsp, e hoʻohui pū ana i ia mau aniani,
inā kūleʻa ʻoe i ka meli, ʻai i ka hapalua he marshmallow keʻokeʻo a i ʻole kekahi mau ʻāpana o ka ʻoniʻoni ʻeleʻele,
Hiki iā ʻoe ke loaʻa kahi pōpoki me nā hua like ʻole a me nā huaʻai, i waiho ʻia ma ka pā o kou lima.
hana i nā ʻono home i hana ʻia mai nā huahana kūlohelohe
ʻai ʻaʻai i ke kakahiaka,
E hoʻomaopopo pono e aʻo i ka kikoʻī a me ka helu calorie o nā huahana ke kūʻai ʻana,
e hana i kahi hoʻokolohua: i ka wā e makemake ai no ka momona a me ka palaoa, inu i ka wai me ka lemon a ma hope o kekahi mau minuke ke makemake o ka ʻahaʻaina.
e hana i nā mea inu pono iho iā ʻoe i ka lā ma mua: me ka mint, ka lemon, nā hua, nā huaheona, ka meli,
kūʻai i kahi blender a kuke i nā leʻaleʻa olakino i ke kakahiaka me ka hoʻohui o koko, vanilla, cinnamon.

ʻO ka ʻai ʻana me ka palaoa a me nā ʻūlua hiki ke ʻano ʻē loa, a ʻo ka mea nui, me nā pono no ke olakino a me ke ʻano.

I ka wā hāpai a me ka umauma

Pehea e hoʻololi ai i nā sweets i ka wā hāpai a me ka umauma?

I ka wā hānai a me ka hānai, ʻoi aku ka maikaʻi o ka haʻalele i nā mea ʻalapula i kūʻai ʻia a me nā huahana palaoa, ʻoiai me ka hoʻohui o nā waʻa a me ka mālama.

I ka wā hāpai, pono ka wahine e hoʻopau i nā hoʻolaʻamaʻu paʻakikī a hoʻokaʻawale i nā hoʻokaʻawale māmā.

Ma ke ʻano he:

no kaʻaina kakahiaka, ʻaina kīkīlī: oat, millet, palaoa a hoʻohui ʻia i kāu koho: he mau huaʻai hou a i ʻole pālua, nā hale ʻaiwa, nā ʻōhua kūlohelohe,
E like me ka meaʻā, e hoʻohana i ka sīkika paila, nā hua i ʻala ʻia a i ʻole mea ʻala huki.
Kuke ʻia ka hua ʻona ma nā hua momona a me nā hua maloʻi (nā lau ʻōpala maloʻo, nā lā).
ʻO kahi koho maikaʻi loa i nā ʻono ʻana i ka wā hapai ua paʻi hou ʻia i nā wai wai, kahi mea maikaʻi loa ia. ʻOi loa ka maikaʻi o ka ʻuala, plum a me nā wai ʻala,
E hoʻopili i nā pale pale i ka pale umauma e kōkua i nā pale pale oriental. ʻAlaʻi i ka leʻaleʻa Turkish a me kozinaki a palale iā ʻoe iho i ka hoʻonaninani ʻana,
Kāohi i nā ʻōniu me ka meli a me ka waiū.

E nānā i kāu mau manaʻo a me nā hopena o ke pēpē a e hoʻolōʻihi i nā meaʻai i loko o ka meaʻai.

Me ka maʻi diabetes

ʻO kahi maʻi ka maʻi āpau i loko o ka huluhulu i hāʻawi ʻia e ke kino.
No laila, e koho i nā meaʻai momona a me nā pōpō me ka liʻiliʻi a ʻaʻohe gula paha.

ʻOkoʻa loa ka papa ʻaina ʻoluʻolu no nā maʻi maʻi. ʻO ka mea nui, ʻo ia ka loli o ka hoʻohana.

Pehea e kahuli ai i nā sweets me ka maʻi diabetes - papa inoa o nā huahana i ʻae ʻia:

Kāleʻeleʻeleʻele
ʻōmole
keʻokeʻo keʻokeʻo
oat a almond cookies,
pauka hana hoʻomaloʻo
waʻa ʻia ka ʻōpala me ka huina hua a hiki i 2 i hoʻokahi lā,
No ka ʻaina kakahiaka, hiki iā ʻoe ke hoʻomākaukau i ka pancakes, pancakes a i ʻole cheesecakes me kahi liʻiliʻi o ke kō. E hoʻāʻo e hoʻomaʻa iā lākou i loko o ka umu ma mua o ka pīpī ʻana iā lākou i ka pā.

Nā kaʻina hana Inoa

I ka wā momona, ʻaʻole pono ʻoe e lawe iā ʻoe iho i ka pōloli. E lawe mau i nā meaʻai olakino hiki ke ʻai pū me ʻoe a mai ʻū ʻole ʻoe i nā pīpī i loko o ka hale kūʻai.

Nā hiʻohiʻona o nā kīlapa ʻole me nā mea ʻole:

apana
nā ʻāpana ʻānai home me nā meaʻala.
kiniani
nā ʻāpana maikaʻi
ʻai papa
nā kuki ʻai, ʻaʻohe mea e hoʻopili i ka pata, ka waiū a me nā hua. Kahu ʻia ka palaoa i ka wai,
hua maloʻo (malo apricots, raisins, prunes, figs),
smoothies a i ʻole ka home i hana ʻia a i ʻole ʻaina ʻaina ʻo Berry.

I ka wā e nalowale ana ka momona a me ka hoʻololi ʻana i ka meaʻai kūpono, e hoʻolālā mua i kāu papaʻai mua, e aʻo i nā ʻona maikaʻi, a hāʻawi i ka makemake i nā huahana kūlohelohe. A hoʻomanaʻo e hiki iā ʻoe ke ʻai i ka pale a e kaupaona.

Ka hōʻole ʻana i ka meaʻai momona a me ke kīwaha ʻoiai ke nalowale ʻana i ke kaumaha he koho piha. Loaʻa i kekahi mau huahana nā mea waiwai maikaʻi loa.

No ka laaa, in meli komo ka huaora, nā huawa hua, amino acid, nā paʻakai mineral.

Marmalade, pastille, marshmallows piha i ka pectin, kahi mea e kōkua ai i ka hoʻomaʻemaʻeʻana i nā toxins.

Kāleʻeleʻeleʻele Aia ka mea i loaʻa i ka magnesium, iron, antioxidants, zinc, valerianic acid a me nā mea he nui e pono e hoʻopilikia maikaʻi i ke kino.

Eia kekahi, ʻo ka hoʻohana ʻana i nā pale e hana i ka endorphin hormone, e alakaʻi ana i ka maikaʻi a me ka hoʻoluhi haʻahaʻa.
E hōʻike ʻia ka hopena maikaʻi inā ʻoe e hoʻohana ai i nā meaʻai momona a me nā starchy ma nā liʻiliʻi liʻiliʻi i ka hapa mua o ka lā, inā ʻaʻole hiki ke pale ʻia nā pilikia olakino a laila e pau ka hana hoʻoemi.

Hoʻopili i nā meaʻai momona a me nā starchy i ka wā o ka meaʻai e kōkua i nā kīʻaha i hana ʻia mai nā huahana kūlohelohe.

ʻO nā hiʻohiʻona o nā ʻatikala no ka pohō kaumaha ma ka home:

Nā ʻōpū ʻāwī

Nā ʻōpū ʻāwī

E ʻokiʻoki i nā ʻalopona mai ka kuhi. Hoʻohui i ka meli me nā huaʻai a i ʻole nā kīnani me nā kalemona i nā pū. E ninini i kekahi wai i loko o ka pā kuke a hoʻopolo i nā huaʻala. Kulu i nā minuke 40 i 190 mauʻu. Mai ka manawa mai, e ninini i nā hua'ōmole mai ka pā

Hala huʻai

Hala huʻai

Hoʻokiʻoki i kahi kāleka nui i 2 mau wahi a e kāohi i ka pulp. E hoʻohana i ka peel e like me ka pā. A laila, ʻokiʻoki i loko o nā ʻāpana liʻiliʻi o nā ʻāpana, ka kiwi, ʻōpala, ʻili. E ninini i ka māka me kekahi kukū a i ʻole kime kaʻai. E ninini i nā hua pomegerane ma luna a kau i nā lau moa i hoʻokahi mau lau,

Kālekola home

Kālekola home

Pono ʻoe: cocoa ground, cocoa butter, carob, niu, nā mea ʻala ʻē aʻe.
E kāwili i ka pata koko a kahi māla palaoa, huaʻai - lawe mai i kahi ʻano o ka pauka i loko o kahi mīwele kofe.
E kāwele i ka pata, hoʻoulu ʻia a hoʻohui i nā mea ʻala ma laila eʻono (pepa, vanila, kanela, a me nā mea). A laila e hoʻohui i ka pīkoi lepo a me ka carob i ka mānoanoa nui. Inā makemake, kāwili ʻia i ka papaho me nā huaʻai, nā hua, nā hua malo ʻole a hua ʻole. E hoʻokomo iā lākou i loko o ka ʻīʻī a ʻōwī i nā pōpō a hoʻouna iā lākou i ka pahu manuahi no 20 mau minuke i ka paakiki. E kāpīpī i ka niu i ka ʻala i pau.

No ke aha ʻoe e makemake ai i nā sweets

ʻO ka mea mua, pono ʻoe e noʻonoʻo: no ke aha ka mea momona loa? Nui nā kumu, ʻo ia hoʻi:

Ka hoʻohui ʻoluʻolu, ka predisposition genetic i nā sweets.
Kumukahi psychological, compulsive a me overeating overeating. ʻAi ʻai ʻana i nā ʻatikala ma lalo o ke kaumaha, luhi.
ʻO ka hōʻailona psychosomatic. Lawelawe ʻo Manea i ke ala e leʻaleʻa a hauʻoli i ka wā ʻaʻohe ʻoliʻoli o nā hanana i ke ola.
ʻO ka hemahema o ka magnesium a me nā chromium i loko o ke kino, nā maʻi hormonal.

Hoʻomaopopo! I mea e mālama pono ai i ka paona, e ʻai i nā mea momona a me nā starchy wale nō no ka ʻaina kakahiaka a mālama i ka loli ʻana.

Pehea e hoʻololi ai i nā sweets i kahi papaʻai?

Hoʻōla

Nā kūlike o ke kō. ʻO lākou he mau pona momona a me nā huaora. ʻO nā apela, ʻoi aku ka mea kīmaʻomaʻo, nā kiwi, nā peach, nā kukui ʻoluʻolu hiki ke ʻai maikaʻi i ka mea ʻai. A ʻo ka mālaʻai a me ka pailaʻai pinepine ka hopena i ka momona kuni ʻana i ke kino.

Akā ʻōlelo ʻo nā mea mālama ola ʻaʻole e hoʻohana i ka maiʻa a me ka hua waina i ka wā e nalowale ana i ka paona, no ka mea he nui ka haki. Kūpono ʻia e ʻai i nā hua a pau ma mua o 16.00. No ka hoʻoneʻe ʻana i kā lākou hoʻohana ʻana, hiki iā ʻoe ke hana i kahi bukila huaʻai a hoʻopaʻa ʻia iā ia me ka kime.

A hiki nō iā ʻoe ke hoʻomoʻi i nā kīmia a i ʻole nā ʻaila me ka moa ʻaihue a i ʻole ricotta, loaʻa ʻoe i kahi papaʻai meaʻai maikaʻi. ʻO kahi pākihi o ka meli i loko o ka mea ʻala e hoʻohui i ka mea pono e pono ai i ka hua i kā ʻia.

Hiki iā ʻoe ke hoʻololi i nā lewa me nā hua maloʻo a me nā kinikona. Pono lākou no ke kino, kūpono piha a hoʻopaʻa ʻia i ka ʻoluʻolu o ka lōʻau no ka manawa lōʻihi.

Eia kekahi, ma muli o nā kikoono kiʻekiʻe, nā hua maloʻo e hoʻomaʻemaʻe pono i nā ʻāpana.

Akā e pono e akahele nui me kā lākou helu. ʻO nā hua a me nā hua maloʻo, ʻoiai naʻe he mau mea momona a kiʻekiʻe loa i nā calorie. ʻAʻole pono ka dosis o kēlā me kēia lā i ka 30 g.

Manaʻo ʻia e kāwili i nā hua maloʻo a me nā nīnū, e hana ana i kahi kāwili lāʻau. Hiki iā ʻoe ke hana i nā leʻaleʻa home. E hana i kēia, e kipi i nā huaʻai maloʻo, ʻōlō iā lākou i loko o nā pōpō liʻiliʻi a oloka i ka niu a i ka niu. ʻO kēlā mea momona maikaʻi a me ka leʻaleʻa ʻaʻole e waiho i kekahi mea i pili ʻole.

ʻO Marshmallows a me Marmalade

ʻAʻohe mea momona i loko o nā marshmallows a me nā marmalade; ʻo kā lākou meaʻai i ke kīlea aia i nā mea neʻe a me ka hapa liʻiliʻi o ka protein i ka hana. Kūkulu ʻia kēia mau lole me ka hoʻohana pectin a agar-agar. Ma muli o kēia mau mea, he waiwai lākou i kēlā: hoʻonui lākou i ka pale ʻana, hoʻoneʻe i ka metabolism, hoʻohaʻahaʻa i ka pae o ka cholesterol maikaʻi ʻole, hoʻohemo i ke kino me ka calcium a me ka yodine.

Ke ʻai ʻana i ka marshmallows a me ka marmalade i loko o kahi meaʻai, mālama i ke ʻano o ka uku, ʻaʻole iʻoi aʻe i ka 50 pākēmeka i kekahi mau lā. ʻOiai lākou pono, nui lākou i nā kalori.

Nui! Ke koho nei i nā marshmallows a me ka marmalade, e makaʻala e noʻonoʻo me ka loaʻa ʻole o kahi molo gula! ʻOi aku kahi maikaʻi, hana i ka mea ʻoluʻolu aku iā ʻoe ma o ka hoʻoponopono ʻana i nā kaloria iā ʻoe iho.

Pastille

Ua manaʻo ʻia he mea maikaʻi o ia no nā sweets. Pono ka pastilles i loko o nā laukaʻa a me nā keʻokeʻo wale nō. A laila ʻaʻole ʻoi aku ka nui o kāna calorie ma mua o 50 mau calorie no kēlā me kēia 100 kalona a hoʻokomo i loko o ke ʻano o kahi meaʻaiʻai.

He mea kūlohelohe a kūlohelohe ia no ka honi. Akā, ʻaʻole naʻe, ʻaʻole iki ka haʻahaʻa o ka caloric i ke kō. No laila, ma kahi papaʻai, inā makemake maoli ʻoe e inu i kahi kīleʻa momona, kūpono ka meli, akā wale nō i nā palapala liʻiliʻi.

A hoʻomanaʻo hoʻi ʻaʻole ka meli i ʻae i nā kiʻekiʻe kiʻekiʻe, no ka mea e pau ana kāna waiwai a pau a lilo i mea paona.

Kāleʻeleʻeleʻele

ʻAe ʻia nā kaiʻai e ʻai i ka sela ma ka meaʻai, akā he ʻeleʻeleʻeleʻele, ma ka liʻiliʻi o ka 72% puaʻa.Aia kēia ʻano o ka palupalu i nā huaora a me nā antioxidants, hōʻoluʻolu i ke kaumaha, hāʻawi i kahi manaʻo maikaʻi.

Eia kekahi, loaʻa ka hopena maikaʻi i ka ʻōnaehana cardiovascular, hoʻoponopono i ke koko. Ma kahi meaʻai, ʻaʻole pono nā lā o kēlā me kēia lā ka wai aniani me ka 20 g.

Nā Palapala Muesli

ʻO kahi kīʻaha puʻuwai maikaʻi loa ʻaʻole wale i ka saturates, akā hāʻawi i ka pono i ke kino a maikaʻi o nā huaora.

I ke kūʻai ʻana, e nānā pono i ka hoʻopili ʻana, ʻaʻohe pono o ke kō, ka fructose, aila a me ka palaoa paha. ʻO nā hua maoli wale nō, nā hua maloʻo, nā huaʻala, nā nati a me nā mea cereals!

Hiki ke hoʻomākaukau kūleʻa Muesli i kahi kūʻokoʻa; ʻo kaolaola he mea ʻē aʻe i kēlā mau kī. Kēia mea ʻai i kālua ʻia, nā hua ʻai, hua maloʻo no ka ʻaina kakahiaka. Hiki iā ʻoe ke ninini i ka waiū, kefir a i ka ʻākela maoli.

ʻO ka hau ka wai e piha ai ka protein. Eia kekahi, hoʻokaʻawale ka kino i ka nui o ka ikehu e hoʻomehana a hoʻoweliweli i nā pōpō o ka ice. Akā, ʻaʻole hiki i kēlā me kēia aila hau i ka meaʻai. Uhiʻi ʻia me ka lemi, nā mea ʻōpala, ka laiki crispy a me nā mea hoʻohui ʻē aʻe i waiho ʻia mai ka meaʻai.

Akā maʻalahi ke ʻano o ka ʻōwau ʻaole maʻalahi a hiki iā ʻoe ke leʻaleʻa no ka ʻaina kakahiaka. Ma kahi meaʻai, ʻaʻole pono ka hapa o kāna hapa he 70 g.

Hiki iā ʻoe ke hana i ka ʻai kalaka ma mua, no ka laʻana, mai kahi mai ʻaʻai a maloʻo paha. A no kahi momona ono e hoʻohui i kahi waiū a i ʻole kefir. ʻO ke kalona o nā ʻenehana hoʻokūkū homemade i kekahi mau manawa haʻahaʻa ma mua o ka mea i kūʻai ʻia.

Pehea e hoʻohuli ai i ka palaoa ma kahi papaʻai

ʻAʻole ʻoe e hōʻole i ka palaoa ma ka papaʻai, hiki iā ʻoe ke hoʻomaʻemaʻe iā ʻoe iho me nā pu, a me nā pancakes a i nā kuki wale nō, akā mai nā mea kūpono wale nō, ʻo ia:

Bran
Howa
Oatmeal.

Kūkulu ʻia kēia mau huahana me nā koina pākuhi paʻakikī, a no laila, ʻaʻole e hoʻonui i ke kō koko, mālama i ka naʻau o ka ʻūhū no ka manawa lōʻihi, hoʻokaʻa i ke kino me nā mea waiwai a ʻaʻole i hoʻonāukiuki i ke ʻano o ka nui o ke kaumaha. ʻO Bran a me fiber e hoʻoneʻe i ka metabolism a kōkua e wehe i ka constipation.

ʻO kaʻai no ka pēke haʻahaʻa-calorie ma kahi papaʻaʻai ʻaʻole pono e hānai i kahi 150 g.

I ka wā kuke, hoʻohana i nā rula:

Mai hoʻohana i ka aila.
Inā pono ka papa ʻaina i kahi huahana wai hoʻomau ʻia, a laila e lawe i kahi haʻahaʻa haʻahaʻa haʻahaʻa.
Mai nā hua hua, hoʻohana wale i ka protein.
Kāohi i ke kō me ka sahzam a i ʻole ʻaila ʻaʻai.
Lawe iā Hercules ma mua o nā nati.
Hoʻomoʻa i nā silsone silicone, ʻaʻole pono lākou e launa ʻia me ka momona momona.

Eia kekahi, ʻo ka hapa nui o ka papa ʻaina e loaʻa mai i ka ʻīwī hale - ʻo ia nā casseroles, cheesecakes, muffins cheese cheese. Hoʻohui ana i ka hua a i ʻole nā momona i ka casserole e hāʻawi iā ʻoe i kahi koho maikaʻi loa i keke momona.

Kahi pinepine, ʻaʻole i haʻahaʻa nā haʻahaʻa haʻahaʻa haʻahaʻa i ka mea ʻono me ke kō. ʻO nā ʻano mea hoʻohui o ka vanillin, sahzam, poppy, cinnamon e hāʻawi iā lākou i kahi manaʻo nani. A hāʻawi ka meaʻai ʻaʻai meaʻai i ka māmā i ke kino a ʻaʻole i hoʻohui i ka centimeter i nā hope.

A e hoʻomanaʻo: nā kumu maʻamau ʻole e hoʻohuli i ka meaʻai momona a me ke kīkahi ʻana ma ka papa ʻaina!

Meaʻai maikaʻi loa nā meaʻai i ka protein e hoʻemi nui a hoʻemi nui i nā mea makemake no nā sweets. Hoʻopili, hoʻopau ka nui o nā ikehu i ka heʻe ʻana o nā meaʻai protein. Pau ke ʻala ʻana, hoʻohana ke kino i ke calorie. He mea koʻikoʻi loa kēia ʻano ma kahi meaʻai!

Hoʻopau i ke kīpī Peppermint i ka manaʻo o ka pōloli, me ka makemake e ʻai i nā ʻono.

Nā hana hoʻopunipuni noʻonoʻo. Inā ʻaʻole hiki iā ʻoe ke hōʻole i nā ʻono loiloi, a laila ma mua o ke kūʻai ʻana, e nānā pono e nānā i ke ʻano o ka pālākiō a me ka haʻalulu kalepa. Hiki iā ʻoe ke pāpale i nā leka i ka home me nā kiʻi o nā hiʻohiʻona āu e ʻimi nei. ʻAʻohe lākou e ʻae iā lākou iho i kek!
Hoʻololi kūleʻa! Inā ua hoʻohana ʻoe i ka momona ma lalo o ke kaumaha, a laila e ʻike i kahi huahana like, nā hana e hoʻolauleʻa ai i ka leʻaleʻa. ʻO ka mea nui ke kau ia i ka hoʻolālā o ka meaʻai.
E hana i kēlā me kēia ʻāpana o ka pōpoki āu e ʻai ai me ka hoʻomaʻamaʻa ikaika ʻana i nā pākaukau ikaika paha. I ka manawa aʻe e noʻonoʻo pono ʻoe ma mua o kou ʻai ʻana i kahi mea ʻino.

Hoʻomaopopo! Aia kahi ala e ʻoki ai i nā huluhulu a ʻokoʻa loa ia.Makemake keke? ʻAi ʻia, ʻaʻa wale nō a ma ka aniani.

Nā kumu no ka makemake i nā lewa

Hoʻohālikelike ka makemake ʻana no nā lole i ka mea i hoʻohui ʻia, ʻaʻole wale me ka waiʻona a me ka pāʻani ʻana, ʻaʻole ia e hoʻohewa ʻia mai e kekahi. Mākaukau ka niho momona e hōʻole i ka paʻakai, i ʻami ʻia, ka ʻaluna a me nā huahana ʻē aʻe e makemake ʻia nā mea ʻono. Aia paha he mau kumu o kēia kaohi:

hoʻoilina genetic
hoʻāliʻi koʻikoʻi koʻikoʻi
nele i ka chromium, magnesium i ke kino,
ka kuke ʻana, ka pastry, nā ʻōmaʻomaʻo i ʻike ʻia he kumu o ka hauʻoli a me ka hauʻoli.

No ka mālama i ka paona, ua lawa i ka nānā ʻana i ka loli - ʻaʻole iʻoi aku ma mua o ka lawelawe ʻana i kēlā me kēia lā, pono ʻia i ka kakahiaka.

1 nā loina o ka Pierre Ducane Diet no ka Nona Maona

Ua loaʻa i ka ʻai o Ducan ke kaulana kaulana i ka honua. Hāʻawi ka mea hānai meaʻai i nā ʻōlelo aʻoaʻo a hāʻawi ʻia i nā menus kūikawā i hoʻomohala ʻia e ia no kēlā me kēia lā.

ʻO ka hoʻolālā ʻana o ka hui ʻo Pierre Ducane

I ka papa inoa o nā huahana, e hoʻohui i nā mea nui, aia nā hua, nā mea kanu, nā hua ʻai. E noʻonoʻo e lawe i ka 2 mau honu o ka oatmeal i kēlā me kēia lā me ka wai.

No ka mea, ʻaʻohe wahi i loko o ka meaʻai no nā kuki, nā keke, nā ʻeke a me ka waiū i hoʻokahe ʻia, makemake ʻia nā mea aloha i nā meaʻai ʻono a me nā starchy e hoʻolapalapa iā lākou iho, me ka noʻonoʻo ʻana i nā koi o Ducane. ʻO ka papa inoa o nā mea e kōkua e hana i ka papa i kūpono e like me ka mea hiki no ka poʻe e makemake e hoʻolilo i ka paona e like me kēia:

1. Kuke ʻia ka meaʻai me ka momona.
2. Hoʻohana ʻia ka ʻeleʻele me ka ʻole o ka palena.
3. ʻAʻoleʻoi aku ka maʻamau o kēlā me kēia lā he ʻelua ma mua o ʻelua i kēlā me kēia lā, a me ka kolamu kiʻekiʻe - 3-4 i kēlā me kēia pule.
4. Hoʻolako ʻia ka huluhulu, akā aia wale nō me nā momona momona.
5. ʻO ka helu o kēlā me kēia lā o ka gluten (palaoa a me ka palaoa rye, palaoa) ʻaʻole iʻoi aku ma mua o 2 mau punetele o ka gluten.
6. ʻO Agar-agar, ka gelatin, ka pauna palaoa, hoʻomo ʻia ka huʻu no ka hoʻohana ʻana i nā mea liʻiliʻi.

Hiki i nā ʻono hoʻonoe kūpono e ʻae iā lākou e kāhiko iā lākou i nā mea ʻalima a ʻaʻole hōʻino i ke kino. A o ka hoʻohana ʻana i nā huaʻai, kaʻu a me ka oatmeal i loko o ia mea e kōkua i ka hoʻomaʻemaʻe i nā ʻalā o nā mea oona, a he mea nō hoʻi ia no ka momona momona.

2 ʻAi i ka palaoa ʻole

I ʻole e uhaʻi i ka moʻomeheu maʻamau o ka nalowale ʻana i kahi kīʻaha o ke kīwī a me kekahi mau ʻeke i ke kakahiaka, pono wale ʻoe e hoʻololi i nā kuki maʻamau me ka oatmeal, a me kahi keke me keke-bran me ka hoʻohana ʻole i ka honi. No ke ʻono, hiki iā ʻoe ke hoʻohui i ka mea maoli maoli a synthetic o kahi mea momona e like me ka wā e kuke ai. No laila, e nānā pono ʻia nā ʻōlelo aʻo nui o nā mea kanu meaʻai: ua kinai ka palaoa a me ke kō. Ma ke ala, hiki ke hoʻopau ʻia ke ʻano o ka oat a me ka bran i ke ahiahi me ka hōʻeha ʻole i ka olakino a me ke kino.

ʻAno ʻia kēlā mau mea laina ʻole ka poʻe makemake e hoʻemi i ka paona, akā, i nā wahine i ka wā hāpai, nā wā'ōpiopio e loaʻa ana i ka huehue, a me ka maʻi diabetes.

ʻAʻole pono ʻoe e kūʻai aku i ka maikaʻi i loko o nā hale kūʻai: loaʻa iā lākou ke kō, a me kekahi mau mea ʻono a me nā mea maikaʻi ʻole e hōʻino ai i ke kino. Kono ʻia ka hana---iho.

2,1 Kuki oatmeal kuki me nā apricot puree a me nā mea ʻono

ʻAʻohe hū a i ʻole palaoa ma kēia kuki. Mahalo i kēia, hiki ke ʻai ʻia e nā poʻe me ka maʻi diabetes a me nā poʻe makemake e hōʻemi i ke kaumaha.

ʻO Kūʻai Oatmeal me Kālea Kālepa

No ka kuke ʻana āu e pono ai:

1. Hoʻopili ʻia nā mea kanu āpau ma ke kīʻaha, ua hoʻopiʻi ʻia me kahi mea puhi.
2. Ma luna o kahi papa hoʻomehana i uhi ʻia me ka pepa palaoa, hoʻomoʻi me ka pūpū i hapa ʻāpana o ka palaoa, kāwili liʻiliʻi.
3. E hoʻomoʻa i nā kuki ma kahi mahana o 180 tikelī no 20 mau minuke.

2,2 Kuki oatmeal ma kefir

Me kaʻai kūpono, hiki iā ʻoe ke mālama iā ʻoe iho i kēlā me ka hoʻōla a me ka momona.

ʻO Kuke Oatmeal me nā Palapala Waihona

No ka hoʻomākaukau, pono ʻoe e kāwili i kēia mau ʻano:

Hoʻomaopopo kekahi mau laʻa me ka hoʻohana ʻana i ka meli maoli. ʻO kēia kuhi hewa nui. I ka mahana kiʻekiʻe, e nalowale ana ka huahana i nā waiwai āpau maikaʻi, a me ka nui o nā huamona i loko me ia ma mua o ke kōpaʻa maʻamau.

Ua hoomakau- 1.Hoʻopiha ʻia nā ʻōlaʻi me nā kefir (ʻo kekahi huahana wai hoʻomau ʻia) no 20 mau minuke.
2. Hoʻopulu i nā hua maloʻai i ka wai no ka hapaha hola.
3. Hoʻomaʻamaʻa ʻia ka ʻōpala a ʻala maikaʻi.
4. Ua kāwili ʻia nā mea kanu āpau i loko o kahi kīʻaha.
5. Ua uhi ʻia ka papa palaoa me ka pepa palaoa (hiki ke hoʻohana ʻia ka silicone).
6. Hoʻokomo ʻia ka palaoa ma nā wahi - hoʻokahi kīʻaha.
7. Kī ʻia nā kuki i 180 degere 20 mau minuke.

2,3 Sponge cake ‘No ka tea’ mai ka bran

Inā, ma kahi o ka palaoa, hoʻohana ʻia ka bran e hoʻomaikaʻi i ka hana o ka bowel, a laila e loaʻa nō kahi mea ʻono maikaʻi.

Mīkini kekeʻa bran a me kefir

Inā makemake ʻia, hiki ke hoʻonani ʻia me nā hua ono, ka waiʻa ʻole me ka honi, nā hua kīkū, nāʻaila coklat. ʻOi aku ka maikaʻi o ka hoʻohana ʻana i nā ʻili i loaʻa mai ka 72 pakeneka a ʻoi aku paha i ka pīni koko.

Hiki keʻoki ʻoe i ka ʻōmole me ka hana ʻana i kahi papaʻa o ka ʻaha. ʻO kekahi mau hale wahine i ninini ʻia ma luna o ka waiū me ka waiū ʻūlū ʻia, me kā lākou mau lima lima me ka honi ʻole.

E noi ʻia nā huahana hou no kahi keke:

Nā Kūlana Kūʻai:

1. Ua hui nā mea āpau.
2. Hoʻokuʻu ʻia ka ʻana no ka minamina no 10 mau minuke.
3. ʻO ka palaoa ma hope o ka hoʻonui ʻana i ka lihilihi e ninini ʻia i loko o kahi aniani silicone.
4. Hoʻokomo i kahi keke i ka mahana wela no nā minuke 40.

3.1 ka waiū i hoʻopaʻa ʻia i ka waiū i loko o ka umu

Maʻalahi ka hoʻomaʻamaʻa ʻana i ka waiū hoʻohaʻahaʻa. ʻOiaʻiʻo, e pau ai ka manawa.

ʻO ka waiū paʻū home

Kahi like ʻia ka waiū kīnā ʻole e ka poʻe keiki a ʻaʻole ʻino i nā niho.

1. Kīpī ʻia ka waiū pala i loko o kahi kīʻaha. Inā makemake ʻia, hiki ke hoʻohui ʻia kekahi mau mea momona e hoʻohui.
2. Kuhi ʻia ka waiū i loko o ka umu no ka hoʻomanawanui wikiwiki ʻana.
3. Hoʻopili i kēlā me kēia manawa i ka palu a hoʻohemo i ke kiʻiʻoniʻoni.

ʻOi aku ka lōʻihi o ka pauna i ka umu, ʻo ka mānoanoa kahi huli. ʻO ka maʻamau ʻo ka hana holoʻokoʻa e lawe i 5 mau hola a keu paha. Hiki ke mālama i ka huahana i hoʻopau ʻia i loko o kahi pahu aniani, i hoʻopaʻa ʻia me ka hermetically.

3.2 Hōʻulu ʻia ka waiū ʻole me ka honi mai ka skim a me ka waiū waiū i loko o ka mea hoʻolapalapa lohi

ʻO kekahi o nā mea waiwai i loko o kēia pākīpika ʻo ka pauka waiū maoli. Mai hoʻohana i kāna kiʻi kūlohelohe. Inā makemake ʻia, hiki ke hoʻololi ʻia me ka pehu o ke pēpē maloʻo (melemele manuahi).

ʻO ka waiū i hoʻoneʻe ʻia mai ka skim a me ka waiū waiū i loko o kahi mea hoʻolapalapa lohi

ʻOi aku ka maikaʻi o ka waiū ʻona ma mua o ka hale hana. A ʻoi aku ka nui o nā pono o kēia maikaʻi ma nā manawa he nui.

1. Ua kāwili ʻia nā mea kanu āpau i loko o kahi kīʻaha.
2. Ka hoʻohana ʻana i kahi kāwili a i ʻole ai e kāwili ʻia, kāohi i ka papaho a hiki i ka pae ʻana.
3. Kāwili ʻia ke ʻano i loko o kahi kīʻaha multicooker.
4. Hoʻoikaika i ke ʻano 'Soup'.
5. E hoʻonohonoho i ka manawa kuke i 10 mau minuke.
6. Ma hope o ka hōʻailona (i ka manawa e hoʻolapalapa ai ka waiū), wehe ʻia ka uhi o ka multicooker a hui ʻia ke kāwili.
7. E hoʻonohonoho i kēia manawa i ke ʻano 'Extinguishing' no kahi manawa o 10 mau minuke.
8. E hoʻomoʻi hou i ka ʻano kāwili.
9. E hana hou i ka algorithm o nā kuhikuhi 7 a me 8 2 mau manawa hou aku.
10. Hoʻomaʻamaʻa i ka mode ение Extinguishing 'no 20 mau minuke.
11. Ma hope o ka haʻalele ʻana i ka multicooker, waiho ʻia ka waiū i loko a hiki i ka hoʻomalulu ʻana.
12. E ninini i ka waiū semi-wai i loko o kahi kīʻaha a hoʻomāʻa ʻia me kahi mea kāwili a i ʻole ai nā kāwili i 5 mau minuke.
13. E ninini ʻia ka waiū i waiho ʻia i loko o kahi pahu aniani a pani ʻia ʻia me ka uhi palaki.
14. Hoʻokomo ʻia ka pahu wai me nā mea i loko o ka friji no 1-2 mau hola.

3.3 Lōkahi i kālai ʻia ʻole nā Sugar-free

Hiki iā ʻoe ke hoʻohana i kekahi o nā kaila aʻe i luna e hoʻomākaukau i kēia huahana mea nani i ka ʻono a me ke ʻano.

ʻO ka wai kalima ʻaole ʻōmole

No ka loaʻa ʻana o kēlā ʻano lapaʻau, pono ʻoe e hoʻohui i kahi puna o ka pauku koko i nā mea kanu. Hiki iā ʻoe ke hoʻohana i ka sīnika paakiki ma hope - e lawa ia e kāwili i nā ʻokiʻoki 2-3.

4 ʻAi ʻona a me ke kīwī ʻole

Hiki ke hoʻomākaukau ʻia nā huaʻai a me nā huaʻai no ka hoʻohana ʻana ma mua me ka honi ʻole. Pono ka hoʻomanaʻo o ka mālama ʻana o kēia huahana i ka hou i mau makahiki wale nō i loko o ka hoʻopili paʻa.

Hiki ke hoʻomākaukau a Jam me ka ʻole o ka hoʻohana ʻana i nā mea momona, akā no laila e liʻiliʻi ka hua.

ʻAʻole ia e hāʻawi i ka hoʻohana ʻana i ka xylitol a me nā sorbitol no ke kīlea.E loaʻa ka huahana i kahi kūlike o glassy ʻokoʻa loa ia mai ka ʻūʻī a ʻole paha. ʻOi aku ka maikaʻi o ka hoʻohana ʻana i nā mea momona ʻehā i nā papa, stevia maoli a i ʻole erythritol - i ʻole lākou i ka ikehu o ka ikehu a ʻaʻole i komo i ka metabolism.

4.1 Ka Hōʻona Berry

Ma kēia ala lākou i hana ai i nā papa no ka hoʻoilo. Hiki iā ʻoe ke hoʻohana i nā hua waina, nā hua i ʻoki ʻia.

Pono nui nā Blueberries: e hoʻohaʻahaʻa ana i ke kō koko koko a ua kōkua i ka hana maʻamau no ka pancreas.

1. ʻAi ʻia kekahi mau huaʻaina a maloʻo.
2. A laila hoʻopaʻa ʻia lākou i loko o nā ipu wai i ka ʻāʻī, me ka ʻole o ka haki.
3. Hoʻokomo nā pahu i kahi ʻauʻau.
4. I ka wā i loaʻa ai ka mana hāmeʻa i loko o kahi pahu, hōʻike ʻia nā hua waina i loko. Ua ʻae ʻia e hoʻohui i kekahi nui o nā mea kanu maoli maoli a synthetic i ka wai ʻāpala.
5. Ma hope o 40 mau minuke o ka hoʻolapalapa ʻana i ka wai i loko o ka ʻauʻau, ua uhi ʻia nā kīʻaha me nā momona maikaʻi a paʻa i nā ʻāpana.

4.2 Jam mai nā melemele a me nā lemona i kahi pākeke lohi

ʻO nā hua Citrus kahi hale mālama o nā huaora C. Noi ʻo kā lākou hoʻohana ʻana i ka poʻe makemake e hoʻemi i ka paona, no ka mea, hoʻomaikaʻi nā kaalolo i ka metabolism, a me nā pectins i loaʻa iā lākou e hoʻoikaika i ka hana o ka pua a hoʻoulu i ka hāhai ʻana.

Kāleʻa Noi Citrus Free

No laila, i ka wā koke e makemake ai ʻoe i kahi mea momona maikaʻi a i ʻole pono ʻoe e hoʻonani i kahi pōpō o kāu pāʻai (ʻoiaʻiʻo, mai ka bran, ʻaʻole palaoa), hiki iā ʻoe ke hoʻohana i ia ʻano momona a maikaʻi ʻole me ka honi.

No ka mea ʻaʻole wale ka pulp akā hoʻohana wale ka ʻili i nā hua citrus, hoʻopiha piha ʻia nā huaʻai no ka hana ʻana i ka hora. Akā naʻe, pono e hoʻomanaʻo i ka kahe ʻana o nā hua, ke hoʻolako nei no kā lākou hana me ka paraffin. No laila, ma mua o ka hoʻohana ʻana i nā hua citrus, pono lākou e ʻūpū pono me kahi ʻōmole soda a holoi ʻia me ka wai kahe.

1. Kuhi ʻia nā huaʻai i ka pā, ninini i ka wai e hoʻolapalapa ai ka uhi ʻana iā lākou i ka wai.
2. E uhi i ka pahu me ka uhi a waiho i ka hapalua hola e hoʻokuʻu i ka ʻehaʻawa.
3. Hoʻokuʻu ʻia mai ka wai, hua pākoi me ka ʻoluʻolu o ka lumi lumi.
4. E nānā pono me ka pale ʻana i ka pape keokeo.
5. Kāʻī ʻia ka zest, i hoʻopaʻa ʻia i loko o kahi kīʻaha multicooker.
6. Hoʻohui i ka like 2 like. la l pāleʻa a hoʻāla.
7. Hoʻopaʻa i ka multicooker, hoʻāla iā ia i ke ʻano 'Extinguishing' no 20 mau minuke.
8. I kēia manawa, ʻōlele ʻia nā hua citrus mai ka ʻāpana o ke keʻokeʻo.
9. ʻO ka pulp i keʻokeʻo, hoʻoneʻe i nā hua a me nā kiʻi ʻōpala o nā papahele.
10. Ma hope o ka hoʻōki ʻana o ka multicooker e hana, hoʻohui i nā pulpula hua liʻiliʻi a me 2-3 mau punina o ka stevia i ka kīʻī, hui.
11. Hoʻokomo i ka mea kuke lohi ma ka hana 'Jam' a i ʻole 'Jam', me ka ʻole o nā hana i hoʻohana i ka 'Stew' a i ʻole 'Baking'.
12. E hoʻonohonoho i ka manawa lawelawe multicooker i 40 mau minuke, huli ia, akā ʻaʻole e pani koke i ka uhi.
13. Na 10 mau minuke mua loa e hoʻomoʻi ʻia ka papala me ka uhi.
14. ʻO ka hapalua hola kīʻaha e kuke me ka uhi e pani ʻia.
15. Ma hope o ka hōʻailona, ʻaʻole i hāmama ka multicooker no 20 mau minuke - ʻae ʻia ka lehulehu a maloʻo, ʻāʻulu ka hua i loko o ka pala.
16. Ma hope o ke kāwili ʻana i nā hana mua, e lawe i ka ʻālana a, inā pono, hoʻohui i ka stevia a i ʻole ka citric acid.
17. Hoʻopau hou i ka multicooker i ke kaʻina i mua no 30 mau minuke me ka uhi ʻana.
18. Ma hope o ka hōʻailona, e nānā i ka uaka no ka lahilahi.
19. Inā ʻaʻole lawa ʻole ka nui, ua huli ka multicooker i kekahi hapalua hola.
20. Ua ʻae ʻia ma hope o ka pau ʻana o ka kuke ʻana e hoʻohui i ka gelatin i hoʻoheheʻe ʻia i ka pīpī i ka papale e like me nā ʻōlelo aʻoaʻo.

Hiki iā ʻoe ke pīpī i ka papaʻaʻai i hoʻopau me kahi mea e wīwī ai i nā ʻāpana huaʻai. Inā hoʻolālā ka hora i ka mālama ʻana, e ninini ʻia ka nui o ka wela i loko o nā ipu aniani a hoʻopaʻa ʻia a hoʻopaʻa ʻia ʻo ia me hermetically.

4.3 ʻeleʻele me ka hua pālani a me ka ʻūlū i kahi kuke lohi

Ua hoʻohana nui ʻia nā momona momona o ka ʻaila no ka mālama ʻana i ka pono. ʻO nā pectins e loaʻa nei i loko o nā hua apiki e hoʻopōmaikaʻi i ka hoʻōla o nā ʻawaʻawa.Me nā hua citrus, ua lilo kēia mau mea i loko i kahi pākeke e kōkua ai i ka momona.

Lohi lō ʻia i ka wai melemele me ka ʻōmole a me ka alohehe

Ma mua o ka kuke ʻana, pono e hoʻomaʻemaʻe pono ʻia nā hua citrus a me nā wai me ka wai hoʻoluʻu me ka wai hoʻoneʻe.

1. ʻO ka citrus scald me ka wai kaila a waiho i ka paila ma lalo o ka uhi no ka hapalua hola e haʻalele i ka ʻeha.
2. He mālamalama mālamalama o nā ʻāpana mai nā ʻāpana a me nā lemona, i paʻi ʻia e kahi mea kīwaha a i kahi pahi paha.
3. E ninini i ka zest iʻa ʻia i loko o ka ipu multicooker, e hoʻohui i ka stevia a me ka wai.
4. E huli i ka multicooker i ka 'Extinguishing' mode me ka pani o ka pani ʻana.
5. Mai nā kaeses e hoʻoneʻe i ka wahi keʻokeʻo o ka ʻili, kiʻi i nā ʻāpana, nā hua kanu.
6. ʻokiʻoki i ka pulpō ʻalo o nā ʻekepeke a ninini i loko o kahi kāwili wī.
7. Hoʻopili ʻia nā lemona me ka ʻāpana keʻokeʻo o ka ʻili.
8. Ua waiho ʻia lākou i loko o ka ipu multicooker, hui ʻia.
9. E hoʻonoho i ka manawa i 10 mau minuke a kuke i ka ʻano i ka pau ʻana i ke ʻano o ka quenching.
10. Paele ka ʻōpū, ʻoki ʻia ka pulpona me ka ʻole o ka nui.
11. Ma hope o ka hoʻohuli ʻana i ka multicooker, hoʻohui i kahi ʻākala a me nā ʻula ma ke kīʻaha.
12. Mai hoʻokaʻawale i ka kīʻaha me nā mea hana i ka mea hoʻoluhi lohi no ka hapaha o ka hola.
13. I kēia manawa, pīpī i ka ʻolea mai ka ʻili, a keʻokeʻo ma luna o kahi māla maikaʻi.
14. Ma hope o 15 mau minuke o ka infusion o ka papaho, ua hoʻohui ʻia ke kao kuikui me ia me ka wai i huna ʻia.
15. Kanu ʻia ke kola no 20 mau minuke i ka hana 'Stew' a i ʻole 'Jam'.

Pono hoʻolūleʻa ka ʻeke i kahi mea hoʻomalu lū ma lalo o ka uhi. Ma hope o kēlā, hiki iā ʻoe ke hoʻoiho i ka nui me kahi wili.

4.4 Mele kuʻi Apple

I ke hōʻiliʻili ʻana i ka ʻuʻu ʻuā, nui ka nui o nā cores. ʻAʻole lākou e hoʻolei ʻia, no ka mea he mea waiwai nui ia me nā mea nānā a me nā huaora. ʻOi aku ka maikaʻi ma ka kukeʻana i ka pīpī mai iā lākou, e hōʻoluʻolu i ka ʻai ʻana i nā mea e pili ana i kahi papaʻai.

1. Hoʻokomo ʻia nā Apple Apple i loko o ka pā, e lawe ana iā lākou i ka hapalua o ka nui.
2. E ninini i ka wai e hoʻolapalapa ana ma luna o nā kīʻaha kokoke i ka pulima.
3. E kau i ka pā ma luna o ka lohi ʻana a haʻalele i kaʻū ma lalo o ka uhi liʻiliʻi.
4. I kēlā me kēia manawa, ke hoʻoulu ʻia ka nui a i ʻole e pau i ka lalo. Pono ka wai i hoʻohemo i ka hapalua - e hanana kēia ma kahi 3 hola. Hiki iā ʻoe ke ʻae i ka palu maikaʻi ʻana i mea e hoʻolapalapa ai.
5. E hōʻalo i ka wai ma o ka sieve maikaʻi a hoʻolilo paha.
6. ʻO ke koʻi ʻai kolo i hoʻopaʻa ʻia ma ka cheesecloth, e hoʻopili ʻia i ka hapalua, hoʻoili i ka wai holoʻokoʻa i ka ʻāpana mua.
7. E hoʻohui i ka stevia i ka ʻai.

Hiki iā ʻoe ke hoʻohui i ka gelatin kalā i hoʻoheheʻe ʻia i loko o ia mea e like me ke kuhikuhi ʻana. ʻOiai eia ke koho. Ma hope o ka hoʻomoʻo, hoʻomāluulu ka ʻala iā ia iho, e lawe ana i ke ʻano o kahi aniani a like me ka ʻōnike e like me ka ʻōlio. Hoʻohui ʻia ʻo Gelatin i ka hihia āu e makemake ai e kiʻi i ka ʻele, like me ka marmalade.

Hāʻawi kēia mau ʻaila iā ʻoe e hana i ka ʻai a ke emi ʻana ka momona a hoʻomaha i ke kino o ke kaumaha a hōʻole i ka palaoa a me ka kō. ʻO ka maikaʻi a me ke olakino maikaʻi e hoʻomākaukau ʻia e ʻoe e like me nā ʻōlelo i kau ʻia i hoʻopili ʻole ʻia.

Pehea e hiki ai iaʻu ke hoʻololi i kaʻaila momona

Ke lilo ka momona, hiki iā ʻoe ke hoʻohana i nā hili gula pono, kahi e hōʻeuʻeu iā ʻoe, hāʻawi i ka leʻaleʻa, mai hoʻohui i nā paona hou. Hōʻalo i ka "hōʻehaʻeha kaumaha" ʻeha me kāu croissants punahele, nā kaola, ka caramel, pono ʻoe e ʻike pehea e hoʻohuli ai i ka momona o ke kaʻa me ka lilo o ka momona:

Pehea e hiki ai iaʻu ke hoʻololi i kaʻaila momona

ʻokaʻeleʻele. Hoʻonui ʻo ia i ka hoʻoneʻe ʻana, hoʻolalelale i ka hana o ka hormone o ka ʻoliʻoli, hoʻoikaika i ka ʻōnaehana paleʻai, hōʻoluʻolu i ke kaumaha, akā hiki ʻoe ke ʻai i nā ʻāpana 2-3 i ka lā a wale nō ke kakahiaka (a hiki i 16:00) i ka wā o ka pancreatic activation. I ke ahiahi, ʻaʻole hiki ke ʻai ʻia ka huahana, no ka mea ua lohi nā kaʻina o ka metabolic i ke kino. ʻO ka mea nui ʻaʻole ia o ka mea i loaʻa i nā nati, nā pōpoki pīpī, nā kuki. Me ka maʻi diabetes, ʻaʻole hiki iā ʻoe ke ʻai i ka keke,
Ice cream, no ka laʻana, sorbade homemade i hana ʻia mai nā huaʻaʻai a me nā hua. Inā ʻoe e hoʻohui i kahi mea momona iki mai ka stevia a hoʻokaʻawale i loko o ka friji, a laila e hoʻokaʻawale kahi leʻaleʻa maloʻo iā ʻoe me ka ʻono a ʻaʻole e alakaʻi i ka loaʻa momona,
ʻO ka meli he huahana kiʻekiʻe-calorie, akā maikaʻi no ka mea loaʻa nā minuke, glucose, fructose, waikawa amino. ʻAi ʻole ma mua o 1 tbsp. la l i ka la
hana ʻia ma ke kumu o ka agar-agar. ʻO ka mea nui, ʻaʻole ia e loaʻa i nā mea ʻono a me nā waikele. Pono ʻoe e ʻai a hiki i 50 g i kēlā me kēia lā.E kōkua ka huahana i ka hoʻoponopono ʻana i ke kolamu koko, hoʻopau i nā pesticides a me nā radionuclides, ka hoʻomaʻamaʻa i ka hana ate, hoʻomaikaʻi i ke ʻano o ka integumen o ke kino,
nā marshmallows i hana ʻia mai loko mai o ka appleauce e loaʻa ana i ka calcium, magnesium, phosphorus, a me ka hao. Hoʻomaka mua pono e hoʻōla i nā toxins, hoʻomaʻamaʻa i nā ʻōpū, ka ʻōpū, ka kelepaʻi thyroid. ʻAʻoleʻoi aku ka maʻamau i kēlā me kēia lā ma kahi o 50 g. Hiki iā ʻoe ke hoʻomākaukau i kahi mea ʻala ʻawaʻawa, ʻaʻole i like me nā keke, nā momona, ma ka home mai nā hua, nā huaʻai a me ka Berry puree, kaʻaila a me nā hua manu. Hiki iā ia ke lilo i makana punahele no ka poʻe makemake e pehea i ke kūleʻa ai i nā pale me ka pohō,
Hiki i nā marshmallows ke hoʻololi i ka kōpī no ke kīpī, hiki iā ia ke hoʻomaikaʻi i ka hoʻoneʻe ʻana, hoʻomaʻemaʻe i nā ʻoka mai nā mea i hōʻiliʻili ʻia, loaʻa kahi hopena maikaʻi i ka ʻōnaʻi thyroid, ka ate, a me nā kaʻina metabolic. ʻO kaʻoiaʻiʻo, ʻaʻole pono nā mea hoʻohui i nā hoʻohui hoʻohui. Kūleʻa - 50 g i kēlā me kēia lā,
ʻO ka Kozinaki kahi huahana maʻalahi a me ka pono e e hoʻoikaika no ka lā āpau, hoʻihoʻi i ke kino ma hope o ka hana kino, hoʻoikaika i ka ʻōnaehana pale. ʻO ka pohō ʻana o ka momona momona hiki ke 100 a i kēlā me kēia lā,
hua maloʻo (huaʻala maloʻo, nā apricots maloʻo) - 100% momona maoli i aʻo ʻia e nā mea hoʻolako no ka mea kaumaha. Loaʻa i ka pectin, nā meaʻaiʻai eʻai i nā meaʻai, nā huaora, ka fructose, nā minerale. ʻAi ʻole ma mua o 150 g, inā ʻaʻole hiki ke loaʻa ka laxative effect, hoʻolauna flatulence,
halva - kahi makana oriental hana e hoʻōla i ke kahe o ke koko, hoʻohaʻahaʻa i ka cholesterol, hoʻolohi i ka kaʻina hana kahiko. Hoʻohui pinepine ia e nā mea hānai meaʻai i kahi meaʻai therapeutic. Akā, ʻo kahi huahana kiʻekiʻe-calorie. ʻAi i kahi lā lohi i ke kaumaha ʻaʻole hiki i nā 30 g.

Ikemaka! ʻO nā lālani he hoʻokūkū kūwili i nā pale umauma. Mahalo i nā waikina amino, kākoʻo lākou i ka ʻōnaehana hoʻonaninani maʻamau, hoʻihoʻi i ka microflora ponoʻa. ʻO ka mea nui ka ʻai ʻana ma mua o 15-16 mau pcs. i ka la.

He aha e hiki ke hoʻololi i ka palaoa

ʻAʻole ʻoe e hōʻole i ka palaoa, no ka mea e pili ana i ka pp, hiki iā ʻoe ke kīʻohi iā ʻoe iho me nā pancakes, nā kuki, nā ʻapo. Pehea e hoʻololi ai i ka palaoa a me ka momona e hoʻolilo ai i ke kaupaona? Pau e pili ana i ka hoʻohana 'ana i nā mea kūpono e like me:

ʻO kahi pāʻina maikaʻi no nā kuki oatmeal haʻahaʻa-calorie:

oatmeal (300 g) ninini i ka wai kai (1 kīʻaha),
koi, malu
hoʻohui i kekahi mea liʻiliʻi o nā kīnika, nā hua maloʻo, kahi ʻāmani o ke kō,
kāwili ʻia, kāwele i ka umu.

ʻO ka Oatmeal, ke aʻa a me ka bran he mau palanikeke paʻakikī e kūleʻa koke i ka ʻōpū, e hāʻawi ana i ka piha o ka piha. ʻAʻole hoʻonāukiuki nā huahana i ka loaʻa o ka mea momona a hoʻonui i ke kō o ke koko. Akā e hoʻomaha lākou i ka constipation, normalization metabolism. Pono nā hoʻokomo o nā kīleau haʻahaʻa i loko o ka papa ʻaina meaʻai. Akā i ka wā e kuke ʻole hiki iā ʻoe ke hoʻohana i ka palaoa keʻokeʻo a me nā aila ea. ʻO ka papaʻaina i makemake ʻia ka silicone. E hoʻohana ʻana i nā hua i ʻole pau, akā wale nō kā lākou protein. Ke hoʻohana nei i ka waiū waiū, pono ʻoe e makaʻala i nā huahana me ka momona momona haʻahaʻa.

He aha ka mea e hiki ai ke hoʻololi i nā meaʻai momona me ke kaumaha kaumaha, hōʻeuʻeu i nā mea makemake e hoʻemi i ka momona. Pono ʻoe e hiki ke hoʻololi i nā pōpoki, nā pastries me nā ʻōpala hua, nā cheesecakes, nā muffins kākole me ka hoʻohui o vanilla, kinamona, a me ka poppy no ka ʻono.

IIiiporocT! E haʻalele i nā kaomi i nā maʻamau maʻamau, aila ʻia e loaʻa i nā huahana o ke kaulike like iā lākou - nā mea momona e hiki ai ke loaʻa ka pōmaikaʻi a me ka leʻaleʻa, pale aku i ke kaumaha.

Loaʻa ke olakino olakino

Ikemaka! Hoʻopilikia ka lole i ke olakino, akā ka glucose i ka lolo, mālama i ka hana noʻonoʻo pono.

ʻO ka Sugar kahi kumu o ka ikehu a me nā antioxidants. ʻO ia:

hua ana i ka holi o ka hauʻoli
hoopau i ke kaumaha, nā hana hōʻeha,
e hoʻonui i ka hana motor,
kāpae i nā toxins, nā toxins mai ke kino,
hopena maikaʻi i ka hana o ka ʻōnaehana endocrine,
hoʻāla pilikino i ka ʻōhua o ka hormonal i nā wahine.

Hoʻopau maikaʻi ʻia ka Sugar me nā huahana (gingerbread, chocolate, sweets) a hiki i 30 g i kēlā me kēia lā. Akā inā makemake ʻoe e lilo i ka momona, pono ʻoe e mālama i kahi kaulike, mai haʻalele i nā dosis.

Hoʻopau maikaʻi ʻia ka Sugar me nā huahana (gingerbread, chocolate, sweets) a hiki i 30 g i kēlā me kēia lā

ʻAʻole pono mākou e poina e pili ana i nā pono o nā hua, nā mea i loaʻa i nā huapalapala, nā antioxidants, nā huaora. ʻO lākou nō hoʻi ke kō, ke olakino naʻe, ʻaʻole like i loko o kahi ʻāpana momona. ʻO nā hua a me nā huaʻai, e like me:

Hoʻonui ka blueberries (antioxidant) i ka hoʻohuihui 'ana i ka insulin, hoʻopau i ka momona ma ka ʻōpū. ʻO kekahi kīʻaha he 84 mau kalona
apana. He hopena haʻahaʻa glycemic haʻahaʻa kēia. Loaʻa kahi calorie i loko o 1 pc. - 95 kcal, he ʻokoʻa ka mania e hoʻohana mau ʻia e like me kahi meaʻono meaʻai maikaʻi,
paina - kahi kumu o ka bromelain enzyme (kōkua o ka digestive). Kāohi i nā maʻi pā, e hoʻomaha i nā huhū a me nā ʻehaʻeha. Mea maikaʻi no nā bun, sweets,
Kiwi nā pūpū e wāwahi ai i ka protein, kahi e hāʻawi ai i ka ʻeha. Pono nui ka huahana no ka constipation, IBS. I nā hua 1 - 46 kcal,
he waiu hoʻonāola ka mea hoʻāla. Aia ia citrulline, hoʻomaikaʻi i ka hana o ke ʻōnaehana cardiovascular. 100 g ka māmona pulela he 46 kalona wale nō.
Hoʻopau ʻo Cherry i ka hōʻeha ʻeha, hōʻoluʻolu ke kuni, hōʻailona o ka maʻi gout a me nā maʻi laʻa. Loaʻa he hormone - melatonin, kahi a, me ka meli hoʻōla, hiki iā lākou ke hoʻomaha mālie a hiamoe hoʻi. I loko o kahi kīʻaha - 87 kcal,
ʻO nā maiʻa e hoʻōho i ke koko, e kākoʻo i ke olakino naʻau. I hoʻokahi hua - 0,5 g o pāhare pāpaho a me nā kōina o kēlā me kēia lā i ka momona B,
Hoʻomaʻamaʻa ka awehala i nā makemake no nā mea ʻala, hoʻonoho i ke kōhi koko, loaʻa nā momona maikaʻi, pale i ka overeating, ʻo ia ka mea i mahalo ʻia e nā mea mālama meaʻai.

Nā Kaukaʻi ʻona

Ikemaka! Ke hoʻomohala nei i kahi papa hana no kēlā me kēia lā no ka lilo ʻana o ka momona, ʻoi aku ka liʻiliʻi o ka momona.

ʻOiai ʻaʻole pono ʻoe e hāʻawi iki i kāu mau kīʻaha punahele loa, no ka mea, ʻaʻole i hoʻonāukiuki ka maikaʻi i ka maikaʻi, nāwaliwali, nā pilikia olakino hou. Hāʻawi nā mea Nutritionists i kēia mau ʻōlelo hōʻike:

Pono ka laweʻana i nā kāloli

Pono nā momona o ka hōʻemi i ka hoʻohaʻahaʻa, hōʻemi i ka nui o 100 i ka lā no ka laʻana no ke kaupaona ʻana,
i ka hoʻololi hiki iā ʻoe ke ʻai i nā halva, marshmallows, marmalade, candied hua, nā ʻapaʻa, nā tangerines, ka meli, nā hua maloʻo (figs, nā apricots maloʻo, prunes, raisins, nā lā, apricot),
ma ka papa meaʻai, hiki iā ʻoe ke hoʻohana i nā mea momona (pectin, stevia), kūʻai aku i kekahi hale kūʻai pūnaewele, hypermarket,
ua pāpā ʻia kēlā mau huahana i hana i ka hoʻoliʻi ʻana i ka hoʻouka ʻana; loaʻa iā lākou nā momona, nā meaʻono, nā mea hoʻonoho, a me nā carcinogens. He kīʻaha kiʻekiʻe-calorie e hoʻopilikia ana i ka hana kūwili, ʻōnaehana cardiovascular,
nā ʻūlima āu e hōʻole ai i ka wā e nalowale ana i ke kaupaona: nā mea kanu me ka hoʻopiha hua, nā kīwī, nā kuki, ka waiū sime, nā lālā, muffins, sweets, carbonated a me nā mea inu ikaika,
ʻaʻole i nele ka hana noʻonoʻo i ka nele o nā sweets, i mea hou i ka ʻokiʻoki ʻana i nā ʻono, hiki iā ʻoe ke hoʻohui i ka ʻaila agave, ke kō a pau, keola holookoa, nā ʻula ʻula, nā wai ʻai hou, nā hua ʻai, nā huaʻai (huaʻawa, ʻekima, ʻaʻa) me ka ʻona momona kiʻekiʻe.
ʻO nā huluhulu ka nui-kalapona, hoʻonāukiuki i ka hana ʻana o nā momona momona, no ka mea ʻaʻole ia pau loa i ka lawe ʻia ʻana mai ke kino, a me nā mea he haʻahaʻa iho nei, pono e komo pū ʻia i loko o ka papa ʻaina o nā papa liʻiliʻi. Pono ka Glucose i ka lolo. Hiki ke hoʻopilikia kino i ke kino o ka nalo ʻana, ke kumu e hopohopo ai i ka ʻole o ka hana o ka hormone hauʻoli,
he mea nui ia e ʻai piha a me nā kumu kūpono nā meaʻai maikaʻi, kahi e kūleʻa ai nā palahaloli māmā a me nā pectin momona.
ʻoi aku ka maikaʻi ma ka ʻaina ʻana i ka wai ma mua o ka ʻaina awakea e hoʻoiho hou i kāu mau pahu i ka lā holoʻokoʻa, a hōʻole hoʻi iā lākou ma hope o ke ahiahi ahiahi.

No laila, he nui nā ala a me nā huahana e hoʻoponopono i ka pilikia ma mua o ka hoʻopili ʻana i nā pale i ka hoʻolako momona. ʻAʻole kūpono ke haʻalele piha ʻana i nā kalapona, ʻoiai pono ia no ka hana i hoʻonohonoho ʻia o ke kino. ʻO ka mea nui, ʻo nā huahana i olakino a ʻono hoʻi.

He aha hiki ke hoʻololi i nā meaʻai momona a me nā starchy i ka meaʻai me ka meaʻai kūpono

ʻO kēlā mau leʻaleʻa a me nā mea e ʻono ai, nā ʻono, nā keke a me nā pastry i kūpono ʻole i ka meaʻai. ʻO ka hoʻonohonoho pono o nā lepe e waiho nui ai e makemake ʻia - he nui ke kō, nā momona, a me nā ʻano waiʻai. Ke alakaʻi nei lākou i ka momona momona a me ke ʻano o ka cellulite.

He mea paʻakikī ʻole kekahi no kekahi e hāʻawi i kā lākou mau punahele punahele a me nā mea paʻi maikaʻi. A hiki ʻole hiki ke hoʻokaʻawale loa i nā meaʻai momona a pau mai ka meaʻai, ʻoiai ke kaumaha nei kēia no ke kino a ke alakaʻi nei ia i ka naha. Eia kekahi, pono ka glucose i ka hana maʻamau o ka lolo a me ka hana kaʻawale i loko o ke kino.

No laila, he mea nui e kiʻi i kahi haʻahaʻa haʻahaʻa a me ke olakino olakino no kāu lole momona punahele. Hoʻohana ʻia ka hoʻohana ʻana i ʻole ka hoʻōki ʻana o ke kaʻina o ka kaumaha.

He aha hiki ke ʻai ʻia ma kahi o ka moʻo a me ka starchy aʻo ke kaupaona ʻana?

Maʻalahi loa e hiki ʻole i kekahi poʻe ke hōʻole aku i nā ʻupena, inā no kekahi poʻe ʻaʻole ia he paʻakikī, ʻo ia hoʻi ka niho momona, ka mea i kēlā me kēia lā e ʻohi ʻia i loko o nā pōpoki, nā sweets. ʻO ka nīnau: "Pehea e hoʻohuli ai i ka meaʻai momona a me nā Starchy i ka wā e pau ai ka paona?", Kū pono ʻo ia i ka ʻona. Hoʻohana mākou e pili i ka loli maʻamau o nā maikaʻi maikaʻi maikaʻi ʻole.

Nā koho koho

E hoʻoholo i nā huahana e lilo i mau kōkua i ke kaʻina hana e hōʻemi ai i ka paona.

Hoʻōla. ^ E Ha yM. Papa luna o ka papa inoa o nā pono hoʻololi. ʻO nā huaʻai, ʻaʻole e like me kā lākou mau punahele punahele a me nā pastry, loaʻa nā puna momona a me ka glucose. Makemake ka niho momona? E hōʻoluʻolu i ka ʻai o nā hua ʻuala, nā maiʻa, ka kiwi, nānaka, nā pineapples, nā grapefruits, nā tangerines, nā ʻale. Ma ke ala, ʻo ka ʻōpala a me ka paila ka mea e hoʻopiha ʻole ai i ka pono no ka maikaʻi, akā ke kōkua pū nō hoʻi i ka hōʻino ʻana o ka momona, a me nā kiwi a me ka maiʻa e hōʻoluʻolu pono i ka pōloli. Hiki iā ʻoe ke hana i kahi salad huaʻai a hoʻoilo me ke kumuika i ka momona haʻahaʻa. 10000 ka nui o ka momona.

Nā beri. ^ E Ha yM. ʻO ia ka mea hiki iā ʻoe ke hoʻololi i nā sweets me ka pohō kaumaha. ʻĀwili kūpono nā ʻuala, nā ʻōpala, nā huaora, nā cherries, cherries, blueberries, currants, raspberry. Kahiʻu liʻiliʻi kahi lā e lawa ai. ʻAʻole hui wale ka Berries i mea pono iā ʻoe no kāu mau punahele punahele, akā he kumu ia i nā mea momona olakino.

Nā hua maloʻo. ^ E Ha yM. Hiki paha ke hoʻololi iā lākou i nā mea momona nani a i nā sweets i kahi papaʻai? ʻAe, hana i kahi ʻano o ka apricots maloʻo, prun, raisa a me nā hua maloʻo ʻē aʻe me ka meli. Inā makemake ʻoe i nā ʻekala, a laila kūpono nā hua maloʻo no kaʻaila a me hoʻokahi. Akā mai hoʻomaloka, ʻaʻole iʻoi loa ma mua o ka 100 greka no ka lā he hiki ʻole.

Nā laupala. ^ E Ha yM. ʻO nā lau ʻala momona o nā kaloti, ka ʻaka, ke ʻipi, ka kukama, ka ʻōmato e kūpono i ka papaʻaina.

Laula. ^ E Ha yM. Pehea e kahuli ai i nā sweets i kahi papaʻai inā ʻaʻole pehea o kēia mea momona? A lawa ke kīʻaha ʻeka. Loaʻa ia i nā waiwai pono a nānā i ka maikaʻi, hoʻomaikaʻi i ka metabolism, e pale ai i nā momona momona.

Kāleʻeleʻeleʻele. ^ E Ha yM. ʻAʻole ʻeha ka pā hoʻokahi i ka lā. E hoʻolohe i ka ʻonohono, pono ke kumukūʻai o ka ʻoka ma kahi o 75% koko. ʻO keʻano, he hao.

ʻO ka wai huaʻai hou me ka mālama ʻole. ^ E Ha yM. Hiki iā ʻoe ke hoʻokuʻi i nā hua waina i ka wai, a loaʻa iā ʻoe nā ʻāpana o ka hau me nā hua.

E lawe i kēia mau meaʻai a pau i ke kakahiaka.

E hoʻolilo ʻoe iā ʻoe iho e inu i ka kīʻaha me ka kō, inā i mua ʻoe e hou ai iā ʻoe, akā, i ka manawa e aʻo ʻoe e ʻike i ke ʻano o nā lau ʻulaʻu i loko o kahi moʻo, a ʻo ka ʻōpala o ke kōpaʻa i hoʻohui ʻia e ʻike ʻia ka ʻiliʻili maoli. Inā paʻakikī ke hōʻole i ka gula, a laila hiki iā ʻoe ke kuke i nā ʻeke me ka stevia, ua manaʻo ʻia he mea ʻono mea kūlohelohe.

Koi ʻia no ka pōloli ʻole no ka ti

ʻO ka mea mua, makemake wau e ʻōlelo e pili ana i ka ʻike noʻonoʻo, e pili ana i ka manaʻo a me nā manaʻo.

Inā hoʻoholo ʻoe e hoʻololi i nā meaʻai momona a me ke kō me kaʻai kūpono, ua maikaʻi loa ʻoe! I mea e haʻalele iki ai i ka hōʻino ʻia, pono ʻoe e hoʻomaopopo pono i ke kumu a me ke ʻano o ka luku ʻia ʻana o ke kino e nā sweets. A ʻo ke ʻano maoli ka loaʻa ʻana o nā ʻōmaʻomaʻi piha ʻole like ʻole i nā kālai kila maʻalahi.

Ke ʻai ʻana kekahi kanaka i kahi ʻāpana, ʻo kona glycemic index, e hōʻike ana i ke kiʻekiʻe o ka honi i loko o ke koko, e lawe pū ʻia ana i ka lewa.

Ke ola nei kēia ʻano ma muli o ka pono ʻole o ke kino e kau i ka ikaika ma ka wāwahi o nā kalapona, ʻoiai he mea maʻalahi. A laila aia kahi hāʻule nui o ka nui o ke kō.

ʻO ia ke ʻano huʻi aʻi hope hoihoi i manaʻo ai i ka laula, ua uhaʻi ʻoe, ke ʻai hou ʻana i kahi kuki lua a i ʻole keke paha. Aia ke hilinaʻi.

E pili kēia i nā ʻōlelo aʻo mua a me kēia:

E hoʻoikaika iā ʻoe iho, ʻike ʻoe i ke kumu o ka makemake ʻole ʻole. Hoʻohui, noʻonoʻo i ka hopena o ka ʻai ʻana i nā meaʻai momona a me ke kīpī: nā mākau, ka ʻoni ʻoni, nā mea e hoʻoluʻihue iki i kēlā me kēia hiʻi o nā kuʻekuʻe, nā puʻupuʻu, nā ʻōpū, nā kāʻei momona, ma kahi o ka pūna.
ʻAʻole ʻoe e piha piha i ka hoʻoulu ʻana. He mea hiki ʻole ke hoʻololi piha i ka momona a me ka palaoa me nā protein, akā ʻo kā lākou pono ʻo ia ka mea e ʻai ai ʻoe iā ʻoe ua poina e pili ana i ka palaoa no ka loaʻa ʻana o ka ʻōpū. He waiwai maikaʻi kēia no ke kino. ʻO nā iʻa kūpono, nā ʻiʻo keʻokeʻo, nā moa, kai kai.
Hoʻoikaika i nā hoʻopunipuni, palupalu i kou mau niho. ʻAʻole kōkua kēia e poina e pili ana i nā pōpō, akā ʻo ka meaʻai nō hoʻi ma ke kumu.
E inu i ka nui o ka wai, no laila e hoʻopiha ai i ka ʻōpū. Hiki iā ʻoe ke hoʻomākaukau i ka pepiint tinture a hoʻohui i nā lemele lemon i ka wai.
E alakaʻi i kahi ʻano hana ola: ʻauʻau, holo, snowboarding.
E hoʻokaʻawale iā ʻoe iho ma ka heluhelu ʻana i kahi puke, e nānā ana i kahi kiʻiʻoniʻoni. ʻO ke hiamoe maikaʻi e kōkua i ka hoʻohemo i nā kuko.
ʻO kahi ala maʻalahi - ma mua o kou makemake e hoʻāʻo i ka leī curd glded a i ʻole he mea ʻē aʻe e like me kēlā, e heluhelu i ka haku ʻana. E maopopo, ma hope o nā huaʻōlelo "monosodium glutamate", "ʻono e like me nā nati kūlohelohe" a me nā mea hoʻohui e like me ka palapala E, makemake ʻoe e ʻoluʻolu.

I kēia manawa ke ʻike nei ʻoe i ke hoʻololi ʻana i nā mea ʻono i ka wāʻai, makemake mākou iā ʻoe e kāpae i kēia mea hoʻohui a ʻai e ʻai a me nā meaʻai maikaʻi. Me ka papa inoa ma luna, e lanakila ʻoe!

Pehea e hoʻololi ai i ka momona a me ka palaoa me ka nalowale kaumaha?

Ua hoʻoili ʻia ke aloha no ka lole i ke kanaka mai nā wā kahiko a ʻo ia kekahi o nā mea makemake nui culinary honua e hoʻohui ai i nā kontineta, nā lāhui a me nā ʻāina. Hāʻawi nā mau pālani iā mākou i ka socety wikiwiki i ka wā hana, ke hauʻoli a me ka leʻaleʻa.

Akā, naʻe, ʻoi aku ka maikaʻi me ka hanaʻole - ʻaʻole lākou he hopena maikaʻi loa i ke olakino a me ke ʻano. ʻO ka hoʻopiʻi ʻana i nā meaʻai momona a me ke starchy i kāu papaʻai, ʻo ia ka hana mua i ka nui o ka nalowale ʻana o ka paona.

Akā i ke ola maʻamau, me kona mau koʻikoʻi a me kahi papa hana papaʻaina, kahi hoʻopau keʻae piha loa o nā hulu. ʻAe, ʻaʻole hoʻi ʻo ka ʻāpono ʻana, no ka mea, ke hāʻawi nei nā sweets iā mākou i ka leʻaleʻa a hiki iā mākou ke hauʻoli i kahi lā i mea ʻole he hala.

E hoʻokele kākou i nā ʻike i loko o kā mākou mau lima pehea e kahuli ai i nā ʻahuʻula i ka meaʻaiʻai a me ka uku no ka nele o ke kō i loko o ke kino.

No ke aha mākou i makemake nui ai i nā sweets?

ʻAʻole maʻalahi ke ʻano o kēia makemake i ka mea maʻalahi e like me ka nānā mua. ʻIke mākou a pau loa i ka makemake inā makemake ʻoe i nā sweets - inā ʻoe he "lohi" maikaʻi ʻole, ʻaʻole lawa ka pāʻina, he ahiahi ua, a i ʻole he menstruation, i ka hopena.

Nui nā poʻe e makemake i kahi manawa aloha, mai kahi hana a me nā hana o ka hale, i ka manawa hiki ke hoʻomaha a ʻaʻole manaʻo e pili i kekahi mea. ʻO kekahi "ʻoliʻoli" i kahi lā maikaʻi, nā pilikia i loko o kona ola ponoʻī, ka leʻaleʻa iā ia iho.

Aia kekahi māhele ʻē aʻe o ka niho momona - kēlā mau kānaka ʻole ʻole a makemake ʻole e kuke, no ka mea, ʻoi aku ka maʻalahi o ka ʻai ʻana i kahi "kekona" me kahi anuʻala "e loaʻa koke i ka manawa koke.

Nui nā kumu no ka hapanui o nā wahine (a nui nā kāne, ʻoiai ʻaʻole lākou e hōʻaia iā lākou) makemake i kekahi mea ʻono. ʻO ka mea mua, huki kā mākou kino i nā mālama o ka ikehu no ka hana maʻamau mai ka glucose, kahi ʻano o ke kō. ʻOi loa ka loaʻa mai o ka palaoa a me ka momona ma mua o nā hāmeʻa paʻakikī e like me ka porridge o ka buckwheat a i ʻole nā mea kanu ʻai.

ʻO ke kumu ʻelua he kaumaha a me ka hoʻoluhi.Eia ka ʻāpana "ʻelua ʻāpana": pono ka lolo e like me ka glucose e hoʻohālikelike ai i nā mea koʻikoʻi a hana i ka hana maʻamau, a me ka leʻaleʻa.

Kuhi i hoʻolaʻa ʻia i nā kaumaha - ʻaʻohe mea i ke kino a i ka naʻau paha - pono ke ʻano o ka hoʻopaʻi no ka pilikia, he uku ma ke ʻano o ka makana momona.

Hoʻololi loa kēia ʻano hana i ka pono o ka ʻawaʻawa, ma ke ʻano he kahe.

ʻO ke kolu o nā ʻaoʻao e maʻalahi e nānā i ka nānā ʻana i kāu mau mea i hoʻohui ai. I ko mākou mau ola, nui nā mea e hoʻohua nei i nā manawa a me nā hanana ma mua ke ʻano o kahi hanana kuʻuna. ʻO kēia kahi hiʻohiʻona o ka psyche, ʻoi aku ka maʻalahi e like me ke kālai ʻia ʻana o ke kaulahao o nā hanana i hala.

Ke hui nei me nā kaikuahine wahine i loko o kahi haleʻaina me ke kīkī a me ka keke, kahi kipa mai nā mākua a me kahi keke i ulu ʻē ʻia, ka lā hānau ma ka hana me kahi keke kūlohelohe. ʻO kēia mau ʻano āpau i ka hopena i nā hanana i kēlā me kēia lā, hana i ka pahuhopu mau, ka mea hiki ke paʻakikī loa i ka lilo ʻana me ke kaupaona ʻana.

ʻO ke ake nui o nā makemake no nā sweets ke hōʻailona pū kekahi i ka nele o ka magnesium a me ka chromium i loko o ke kino, a ma kekahi mau pōpoki. Eia kekahi, pono i nā maʻi hormonal, no ka laʻana, kahi hana hewa i ka ʻōnaehana hana adrenaline. I kēia hihia, ʻoiaʻiʻo, kahi kipa kipa koke i ka endocrinologist a i ʻole ma ka lāʻau lapaʻau i kahi o kahi e noho ai.

ʻO kekahi kumu nui e makemake ai kaʻai ʻana e ʻai i kahi mea momona ʻo ia ka momona kaumaha. Aia kēlā me kēlā me kēia wahine i ka papaʻai, a ʻike ʻo ia i nā hiʻohiʻona a pau o kona ʻano i ka meaʻai.

I ke kūlana o ka nele o nā calorie a me nā waihona momona momona, ʻo ka psyche mau "craves" i nā meaʻai momona e hiki a hoʻopau koke i ka nele o ka glucose.

ʻO kēia kekahi o nā mea lahilahi a kūlikeʻole i ke ʻano, he makemake e pale i ka mea paʻakikī loa, a i kekahi manawa hikiʻole ke maʻalahi. No laila, e kamaʻilio mākou e pili ana i kahi mea hou e kolo ai i ka hoʻoilo ʻana i ka mea momona.

He aha nā mea e hoʻololi ai i ka momona me kahi meaʻai?

ʻO ka mea ʻono nui e hāʻawi ʻia e nā mea ʻai meaʻai he hua. Kūkulu lākou i ka fructose a me nā kohu paʻakikī e hiki ke "hoʻopunipuni" i ke kino, ke ʻimi nei no ka keke a i ʻole kaʻaila.

He ʻokoʻa, ʻokoʻa nā meaʻai, me ka poʻe no ka hoʻokaʻawale ʻana i nā huaʻai, akā ma ka hapanui o nā ʻoi ʻana o ka nui o ke kaupaona ʻana ʻo ia kahi manawa e hiki ai ke hana no ka loaʻa ʻole o nā ʻula. Pono e hoʻomaopopo ʻia ma ke ʻano, ʻo ke kino, i ka ʻai lōʻihi a me ke ʻano.

ʻAe, ʻoiaʻiʻo, ʻaʻohe hoʻolaha piha i nā mania maʻamau a me nā pears, akā naʻe, hiki i ka psyche kahi huakaʻi a me nā exoticism. A ʻae, ʻoi aku ka nui o ke kō (ma kēia hihia fructose).

I waena o nā hua i loaʻa i nā mākeke maʻamau maʻamau, hiki i kekahi ke hoʻokaʻawale i ka paina a me ka papaya. I ka hopena hope aku, loaʻa i ka nui o ka ʻoliʻoli, a me kahi kīʻaha me ia e hiki ke hoʻomālū ʻoluʻolu a me ka makemake nui i nā pāpale. Ma waho aʻe o nā paina, ua loaʻa nō ka paina ka hopena i ka momona momona, i hoʻohui ʻia i ka waiwai o ka meaʻai.

Hiki iā ʻoe ke hoʻohana i ka maiʻa, a me ka kiwis, ʻaʻole i ʻāpono ʻia ke ʻano momona, akā he haʻahaʻa kal calorie hoʻi, akā ʻoi iki ka hoʻopau ʻana i ka manaʻo o ka pōloli. No ka hopena "hoʻolauleʻa" maikaʻi loa, hiki iā ʻoe ke hoʻohui i nā hua i loko o nā pā i paʻakikī a paʻakikī. Ke hana nei hoʻi nā hua maloʻo ma ke kānāwai like, kahi i hiki ai ke kiʻekiʻe aʻe ka loaʻa o ka fructose ma mua o nā mea hou, e like me nā apricots maloʻo.

Hana lākou i nā mea hoʻonaʻauao ʻono maikaʻi a me nā uzvars hiki ke pani i ke kīʻī maikaʻi a i ʻole kaʻaapaʻa.

ʻO kahi koho maikaʻi e hoʻololi i nā meaʻai momona a me ke starchy kahi meaʻai momona. ʻOiai ka ʻike ʻole o ka kō, ʻo ia ka haki o ka hoʻonaʻauao protein i ka emi ʻana o ka makemake no nā mea like.

Mai ke kaona momona maikaʻi loa, hiki ke hoʻokaʻawale ke kino iā ia i nā mea pono e pono ai, a inā ʻaʻole i pau loa ka makemake e ʻai i nāʻu, akā, e hoʻēmi ʻia naʻe.

Eia kekahi, ʻoluʻolu hoʻi ka meaʻai o ka protein, kahi hoʻoliʻawale i kekahi ma muli o ka "nele o ka hauʻoli."

Hoʻomaopopo kekahi mau mea mālama meaʻai kīwī me ke ʻano o ke ola ola e hōʻemi ana i nā kuko no nā mea ʻono, a no nā meaʻai ʻoi loa. Pono ikaika ka kupa a ʻaʻole i loaʻa ka hoʻohui i nā extritives, e komo pū ana i nā ʻōmaʻomaʻo maʻamau a ʻele paha paha.

Ke koho nei i ke mea e hoʻololi ai i nā momona i ka meaʻai, mai poina e pili ana i nā huahana kūikawā no nā maʻi maʻi. He kikowaena a i ʻole paha i noho ai kēlā me kēia pākeke māhina me kahi ulaula ʻulaʻula. I waena o kēia mau huahana, aia wale nō nā sweets me nā mea momona, kahi e like me ka waiwai calorific a me ka hopena ma luna o ke kaupaona ʻana i nā kau maʻamau.

Akā aia nō kekahi huahana me ka hoʻemi ʻana o ka ikehu ikehu, ʻoiai ka hoʻōla ʻono o ka ʻono a hāʻawi i ko mākou kino i ka ʻoliʻoli like me nā mea aloha.

I waena o kēia mau huahana, ua kū ka halva me ka mea momona (ʻaʻole pono ʻoe e lawe aku pū me ia, ʻoiaʻiʻo) a me ka māmā marshmallows, akā ma mua o ke kūʻai ʻana, pono ʻoe e ʻike pono i ka hoʻopili ʻana a me ka ʻike kumu.

ʻAʻole paʻakikī i ka loaʻa ʻana o nā pena like ʻole ma ka Pūnaewele no nā huahana i hana ʻia e ka home, no ka laʻana, e ka noi ʻana ʻo "pastry no ka hoʻolilo kaumaha." Ponoia he ʻōlelo ʻole kekahi o nā meaʻaiʻaiʻai e ʻai i kēlā mau huahana, akā inā ʻoe maoli kūleʻa ʻole, eia paha ke ala hoʻokahi e mālama ai iā ʻoe iho i nā ʻeleʻala kokoke no ka mea maoli.

ʻO ke kumuhana hoʻokaʻawale i ka "pilikia o nā nane" ʻoi ka hoʻopilikia ʻana i ka meaʻai. ʻAe, e hana mai nā kuʻikahi mai nā lula, a hiki i nā kiʻina liʻiliʻi o ka "ʻai maʻamau" ke hana me kahi hopena ʻole.

I mea e hōʻino ʻole iā ʻoe iho no ka ʻai ʻana i kahi pōpoki a i ʻole he makana o ke koki, pono ʻoe e hoʻolauna i kahi rula uku.

ʻO ka manaʻo hewa ʻaʻole ia ke kōkua maikaʻi loa i ka nalowale o nā paona he nui, no laila ma hope o ka hoʻoiho ʻana ʻoe e pono ai e hana ma hope o ke kula, no ka laʻana, e holo ana i ka mākeke a i ʻole nā nū i ka nūpepa i nā ala hoʻokipa.

Nā koho koho ʻaina meaʻai maikaʻi

Kuhi ʻia nā hua a me nā mea ʻai hua e komo i ka meaʻai i ka wā eʻai ai. ʻO lākou he mau huaora a me nā minerala, hoʻoikaika i ka ʻōnaehana pale, make no ka nele o nā mea pono i loko o ke kino.

I nā huaʻai, ʻaʻole like me kāuʻaoʻao punahele a me kāu maʻa pono loa, he olakino ke kō. Hiki iā ʻoe ke ʻai i nā hua ʻuala, maiʻa, kiwis, nā hua pāpaʻi, nā pineapples, tangerines, nā ʻale. Inā loaʻa iā ʻoe kahi mōʻaukala o ka maʻi maʻi, pono e koho i nā hua momona ʻokoʻa, e nānā pehea ke pane aku nei ka maʻi glucose i kā lākou ʻai.

ʻAʻole wale nā Grapefruits a me nā pineapples e hoʻopiha i nā pono no nā sweets, akā e hāʻawi pū i ka hōʻemi ʻana i nā momona. Me lākou hiki iā ʻoe ke hoʻomākaukau i kahi huakaʻi huaʻai ʻono, hoʻopaʻa ʻia me ka sika. ʻĀina ʻia ia e ʻai i ka wā hāpai.

No laila he aha ka momona? Hiki iā ʻoe ke hoʻolohe i nā hoopili hou:

Nā beri Hoʻomaopopo ʻia e ʻai i nā blackberry, strawberry, strawberry, blueberries, ʻeleʻele a me nā ʻulaʻula ʻulaʻula. Eʻai hou, hiki ke ʻai ʻia ma hope o ka manuahi.
Nā hua maloʻo. Mai nā apricots maloʻo, prunes, malo maloʻo a me nā hua maloʻo ʻē aʻe, ua hoʻomākaukau ʻia kahi hui. Inā makemake ʻoe i nā sweets, hiki iā ʻoe ke ʻai i nā kīpona me ke kīʻaha ʻole me ke kō. He 100 g i kēlā me kēia lā, ʻaʻohe lōʻihi
ʻO kahi hou, nui ka mea e hāʻawi i nā lau iʻa hou - nā pōpō pepa, kāloti, nā tamato, nā kukama,
Hoʻomaopopo nā Nutritionist i ke kālaiʻana i nā momona me ka meli. Hoʻokahi ʻo ka punetēlia e hoʻopau i ka makemake e ʻai i ke kīʻala. He huahana kūpono nā huahana beekeeping, e kōkua i ka hoʻohālikelike i nā kaʻina metabolic a me ka metabolic i ke kino,
Kēlā momona hua home. E ninini i kahi mau punetēpela o nā hua lāʻau kalalona a i ʻole raspberry me ka 500 ml o ka wai mahana, waiho no 15 mau minuke. Hiki iā ʻoe ke inu me ka laʻa.

DIY ʻaila lole

Inā makemake ʻoe i nā sweets, hiki iā ʻoe ke hana i nā kuki oatmeal no kaʻa.Loaʻa i kahi helu liʻiliʻi o nā kaloli, ʻaʻole ia e hōʻeha i ka puʻuwai, e like me ka pinepine o ka hihia ma hope o ka ʻai ʻana i ka waiwai ʻē aʻe. He maʻalahi ka kaʻina hana kuke. Pono e ninini i ka 300 g o nā lem oat o ka oatmeal me ka wai wela, e koi a ʻoluʻolu loa.

I loko o kahi kīʻaha kaʻawale, hoʻomoʻi i nā kīnika, nā wai ʻōpala maloʻo a me ka prunes. Hoʻohui i nā mea āpau i ka pā hoʻokahi, hoʻohui i kahi kinamona liʻiliʻi, kahi ʻāpana o nā hua ʻalā. E hoʻomoʻi a hiki i kahi mea homogeneous, a laila e hoʻopili i nā pōpō o ka nui.

E hoʻomo i kahi umu preheated no hapalua hola. ʻO ka palena o ka mahana wela ma kahi o 180 degere. I ka hopena o kēia manawa, ua mākaukau ke kīpakai, hiki iā ʻoe ke ʻai i ka wela a me ke anu.

ʻO nā kalele kala kalaiwa-malo kalona liʻiliʻi:

E holoi i 500 g o nā hua meli i lalo o ka wai e kahe ana, e hoʻolele i ka wai nui, maloʻo kahi liʻiliʻi me ka kāwele pepa.
E wili i kahi blender i kahi kūlana puree, a laila e hoʻohui i ka 500 ml o ka wai, e lawe i kahi kupa a hoʻōki i ke ahi no nā mau minuke 4-6,
I loko o kahi kīʻaha hoʻokaʻawale, hoʻohemo iā 20 g o ka gelatin (ma mua o ka hoʻohui ʻana i ka wai ʻomaʻoma e pono ai e kānana).
E ninini i ka hoʻonā gelatin i loko o ka wai Berry, hui,
E ninini i loko o nā palu, paila i loko o ka lumi kuke, a hoʻomoʻo a hiki i ka paʻa.

Hōʻike ka manaʻo o nā mea maʻi he nui i ʻai i nā huaʻai i kālua ʻia ma ka papa ʻaina. Nui nā koho e hoʻomākaukau i ka leʻaleʻa, a ʻo ka mea nui, he lihilihi. Hoʻopili kekahi poʻe i ke kinamona, ʻo ka poʻe ʻē aʻe e like me ke ʻano ʻohu o ka ʻolima, aʻo kekahi mau mea hoʻopiha piha.

ʻO ka hiʻohiʻona maʻamau no nā ʻenehana i hoʻomoʻa ʻia.

E holoi i nā huaʻala, kāwele maloʻo. Ua hoʻomaʻemaʻe ʻē kekahi kekahi, ʻaʻole naʻe kekahi. I ka hihia hope loa, hiki loa ke mālama pono i ka ʻano huahana.
E hoʻomo i ka umu ma ka mahana o 180-200 mau kekona no 15 mau minuke.
ʻO kahi liʻiliʻi o ka meli a me nā pōkole o nā kinamona ke hui ʻia i loko o kahi pahu kaʻawale. Ninini ʻia kēia ʻaila ma luna o ka ʻono.

Hiki ke hānai ʻia nā ʻeleʻele me kahi hui o ka curd - hui pū me 200 g o ke kīʻaha haʻahaʻa haʻahaʻa me 2 mau kiki o ka momona momona aʻa, hoʻohui i kahi kōnike gula, ʻokiʻoki ʻokiʻoki maʻa, ʻuʻoki, a me nā kīloi liʻiliʻi.

ʻO nā huaʻai, e like me ka pāala ma mua, holoi mua ʻia, holoi ʻia me ke kāwele, a laila ʻoki ʻia ka "uhi" a ʻoki ʻia ka nui. E hoʻokomo i ka lemi pāpaʻi i loko, i kokoke me kahi uhi o ka ʻōpū, kālua no 15-20 mau minuke.

Hiki i nā ʻōmoleʻai ke ʻai ʻia i kēlā me kēia lā, maikaʻi loa ma ka hapa mua o ka lā.

Pehea e hōʻole ai i nā lepe e haʻi ʻia e nā poʻe loea i ke wikiō ma kēia ʻatikala.

E wehewehe i kāu honi a koho ʻole paha i kahi kāne no nā ʻōkuhi Huli ʻAʻole i ʻike ʻia ka huli ʻole ʻana

Pehea e kahuli ai i nā ʻono a me ka palaoa me ka pohō kaumaha: ʻoi aku nā koho maikaʻi aʻe

ʻO kekahi o nā kumu nui o ka meaʻai kūpono a me kekahi mea kūpono i ka meaʻai maikaʻi, ʻo ka hōʻole ʻana i nā sweets. Maʻalahi loa kēia lula.

I ka ʻoiaʻiʻo, ke kiki ʻana i ka papa o ka laʻa o ka inu ʻawaʻī a me ke kō me ka kō, ʻaʻole i maʻalahi maʻalahi. Akā ʻaʻole mākou e koi iā ʻoe i ka hoʻopau piha loa i nā mea momona kūpono a i kaʻai.

Hāʻawi mākou i kahi hoʻololi kūpono i mea e lilo ai nā huahana i nā mea pono ʻole e hoʻololi ʻia e nā pono kūpono e loaʻa i ka glucose "kūpono". E uhaele!

Ma mua o ka honi, ka meli

ʻO ka Sugar ka mea mua e hoʻololi. ʻAʻohe mea waiwai ma loko, a ma kahi o ia, e hoʻolohi ana i ka hana o ke kaupaona ʻana. ʻOiai ka meli ʻoi aku ka nui o ka meli, ʻoi aku ka nui o ka momona ma mua o ke kō, no laila, ʻaʻole hiki iā ʻoe ke ʻai iā ia i ka nui. Ke hoʻololi nei i ke kō, me ka meli, e hoʻopau ʻoe i ka hapalua o nā kalona.

Nā hua maloʻo ma kahi o nā ʻono

Manaʻo mākou ua ʻike ʻoe e pili ana i nā pōʻino o nā sweets, no laila e aʻo mākou iā ʻoe e hoʻololi iā lākou i nā hua maloʻo - apricots maloʻo, nā lā, nā kīloi a me nā mea kanu. He mau kumuwaiwai ia a me ke kōkua i ka hakakā ʻana i nā pilikia like ʻole.

Pākuʻi maloʻo, ʻokoʻa, hoʻoikaika i ka ʻōnaehana cardiovascular, kōkua i ke puhi ʻana i ka momona momona, a hoʻoikaika i nā kohi i ka ʻōnaehana nerve.

Hōʻoluʻolu ka paʻapū i ka momona, kōkua i nā ʻōpū, hoʻomaikaʻi i ke ʻano o ka ʻili, a me nā lā e hoʻoikaika a hoʻonui i ka hana pono.

Ma kahi o ka waiū waiū - ʻeleʻele

ʻAe, ʻae, makemake nō mākou i ka waiū waiū, akā inā makemake ʻoe e loaʻa i ke kino o ka moeʻuhane, pono ʻoe e hāʻawi. Hoʻopili iā ia me nā pōkoki pōkole me ke aniani o ka koko i ka liʻiliʻi o 70 pakeneka. ʻAi i 50 g o nā palona pōkole i ka lā e hōʻeuʻeu i kou puʻuwai, hoʻoulu i ka hana noʻonoʻo, a hui pū me kāu pehu. Mai haʻalele i ke kala.

Ma kahi o kahi pōpō - marmalade, jelly a me nā marshmallows

Heʻuʻuku ka poʻe e ʻike i ka hoʻopili ʻana o nā marshmallows aia ʻole maikaʻi loa pāpaʻi (ʻaʻohe lau ʻai a mea ʻole holoholona). ʻO ia ka protein, hua a me ka Berry puree, kōpaʻa, agar-agar a me ka pectin, e hoʻopilikia maikaʻi ana i ke ʻano o nā kui, ka lauoho a me nā ʻili, a he kōkua pū no ka hoʻomaikaʻi ʻana i ka hoʻoneʻe ʻana.

Eia kekahi, hiki ke hoʻololi ʻia nā huahana palaoa me ka jelly a me ka marmalade. ʻO ka palaka kalona he 80 kcal no 100 mau huahana o ka huahana. Hoʻomaʻemaʻe ʻo Pectin i ka palu i nā ʻāpana mai nā pōhaku, nā mea huʻala, a me nā glycine i mea maikaʻi no ka hōʻino ʻana i ka cartilage a me nā iwi.

ʻO Marmalade kahi o nā kumu kūlohelohe (kahi i lawe ʻia mai nā hua apu a me nā hua ʻē aʻe). Eia kekahi, kōkua ia i ka hoʻohuihui i nā ate a hoʻoneʻe i nā toxins a me nā toxins i hōʻiliʻili i ke kino.

Loaʻa ka Marmalade i ka huaora PP, ka sodium, calcium, ka phosphorus, hao, magnesium a me ka pāhana.

Ma mua o nā kuki, nā kuki oatmeal a i ʻole nāʻaina

ʻO nā kuki mākou e kūʻai ai i loko o ka hale kūʻai, he nui ka kō. Eia kekahi, ʻo ka hinu aila i loaʻa i loko o kona ʻano, kahi i hana ʻole ʻia a excreted e ke kino, akā e waiho ʻia i loko o ka ate a kau i nā paia o nā kahe koko. ʻO kēia, ma ka hopena, hiki ke alakaʻi i ka momona.

ʻO ka mea pono kuki kūpono wale ʻia ʻo nā kuki oatmeal a me nā huaʻai. ʻO kaʻoiaʻiʻo, ʻoi aku ka maikaʻi o ka pā ʻana iā ʻoe iho.

Kuke ʻia ma ka kumu o oatmeal, nā kime oatmeal i loaʻa ka nui o ka fiber, ka mea e hoʻoulu ai i ke kaʻina hana ʻana a hoʻoneʻe i nā toxins mai nā ʻāpana ʻole.

Momona ka ʻai i nā palaka, nā momona momona, nā huaora a me nā minelala, a me ka waikawa amino, e pono ai no ka pono o ka lolo a me ka olakino o ke ʻano o ke ʻano. Akā e hoʻomanaʻo he nui loa nā nati i nā kaloli, a ʻo kā lākou intake pono e kaupalena ʻia i kekahi mau kalo i kēlā lā i kēia lā.

Pono ka huaila a me nā hua ma kahi o nā wai waiʻai

Inā makemake ʻoe i ka waiʻonaʻai, e hoʻāʻo e loli iā lākou me nā huaʻai a me nā momona. ʻO ka ʻoiaʻiʻo ʻo ia ka mea āu i kūʻai ai i loko o ka hale kūʻai. ʻO ka wai huaʻai he hapa liʻiliʻi o nā mea kanu a me nā momona o ke kō a me ke kalo nui, e like me ka hapa nui o ka wai momona. No laila, hoʻolaha mākou i ke hou ʻana i ka wai i kūʻai ʻia me kahi pīhoihoi maikaʻi a hōʻoluʻolu ʻia.

Hoʻohana ʻoluʻolu ma mua o ka palaoa.

Inā hiki ʻole ʻoe e hōʻole i ka palaoa, ʻōlelo mākou iā ʻoe e haku i nā ʻano kīlea no ka kuke ʻana i ka meaʻai kīkeke, ka liʻiliʻi o ka momona, ke kō, akā i ka manawa like ʻole nā ʻokoʻa ma ka ʻono.

Inā makemake ʻoe i nā sweets, inu i kaʻaila kokahi: hoʻōla pono ia i ka manaʻo o ka pōloli a me ka makemake e hele i nā ʻono.

I kēia manawa ke ʻike nei ʻoe i ka hoʻololi ʻana i nā meaʻai momona a me ke kīwaha i ka wā e nalowale ana ke kaumaha a i ʻole ke hoʻololi ʻana i ka meaʻai pono. E like me kāu e ʻike ai, ʻaʻole nā meaʻai maikaʻi wale nō, akā maikaʻi pū kekahi. Makemake mākou he meaʻai maʻalahi.

Pehea e hoʻololi ai i nā sweets i kahi papaʻai?

ʻO ka hōʻole ʻana i nā loiloi i ka wāʻai he hōʻike koʻikoʻi loa loa no ka niho momona. ʻImi ʻia ka nele o ka huahana punahele e like me ke koʻikoʻi, no laila ke nīnau nei, pehea e hoʻololi ai i nā sweets i kahi meaʻaiʻaililo i nā mea kūpono loa. Eia kekahi, hiki ʻole ke haʻalele piha i nā kalapona, no ka mea pono no ka hana piha o ka lolo.

Kāleʻeleʻeleʻeleʻele

Noi ʻia kēia huahana e nā meaʻai meaʻai. ʻO kahi iki o 30 g o ka waiʻeleʻele e hōʻino ʻole i ke kiʻi, akā e mau pono no ka pono maʻamau.Loaʻa i ka huahana nā flavonoids, e hoʻemi i ka paleʻana i ka insulin a hoʻoponopono i ka hoʻokomo o ka glucose. Ua hōʻike ʻia ma ka ʻepekema ʻo ke kū'ē o ka insulin e hoʻonāukiuki i ka nui o ke kaumaha, a hiki i ka momona.

No laila, ʻo kaʻai ʻana i ke kīpē he pōmaikaʻi hoʻi i ka wā eʻai ai. Eia kekahi, hoʻomaikaʻi ia i ka microflora ʻōpū, loaʻa nā huaola pono a loaʻa nā hana anti-minamina, e pale ai i ka hoʻomaka ʻana o ke kaumaha.

Nā huaʻai a me nā hua maloʻo

ʻO nā hua hou a maloʻo - ʻo ia ka koho maʻalahi a maikaʻi loa ma mua o nā sweets ke hiki ke hoʻololi ʻia. ʻAʻole kūpono nā huahana a pau i kēia mau kumu, no ka mea, ʻo ka ʻenehana kuke e komo i ka hoʻohui ʻana o ke kō, a i ka wā o ka meaʻai, ʻo lākou ka mea mua e hōʻole.

Paipai nā Nīlio i ka ʻai ʻana i nā hua momona i ke kakahiaka. Akā inā makemake ʻoe e ʻai i kekahi mea ʻoluʻolu i ke ahiahi, a laila ʻoi aku ka meli a i ʻole ka lau i kēia ʻohana nui a ʻoi aku ka maikaʻi o ka nui o ka calorie ma ke ʻano like ʻole me kahi ʻāpana.

Mai nā hua āu e hiki ai ke hoʻomākaukau i kahi ʻano pānaʻi, nā ʻāpana ʻāpana, nā keke like ʻole, nā puna wai hou, a i ʻole a leʻaleʻa paha i ko lākou pristine ʻono.

ʻAʻole kōkua iki nā hua maloʻo ma mua o kā lākou "kūlike" ʻano hou. ʻO ka mea wale nō e hoʻokaʻawale ai iā lākou ka hoʻonui ʻia o ka calorie e hoʻonui ai, no laila i ka wā o ka meaʻai i ka nui o ka lā maʻamau i kaupalena ʻia i kekahi mau mea. Loaʻa ka huaʻai Candied i nā waiwai kiʻekiʻe o 240 kcal n 100 g.

ʻO ka pastille i hana ʻia mai kahi ʻula a hua ʻole paha. Aia ka nui o nā fiber, pectin, potassium, iodine, calcium a me nā mea laʻa ʻē aʻe, he waiwai i nā lako wai no kona hoʻomākaukau. Loaʻa ka maikaʻi o ka huahana i kona hiki ke paipai i nā pae kolamu a pale i ka ʻōnaehana cardiovascular. 100 g ka 330 kcal.

Nui! ʻO nā pastillet home wale nō i loaʻa nā waiwai pono. Aia i nā analogue ʻenehana ka mālama ʻia, ka kō a me nā mea hoʻohui ʻē aʻe, no laila ʻoi aku ka maikaʻi o kēia huahana ma mua o ka maikaʻi.

ʻO Marshmallow ke kupuna o marshmallow. Aia nā hua o ka puree hua, hua keʻokeʻo a me nā thickeners: gelatin, pectin, agar-agar. Hāʻawi kēia mau māhele i ka hoʻoikaika ʻana i ka pale ʻana, hoʻomaʻemaʻe a hoʻomaikaʻi i ka hana o nā ate a me ka lolo.

Ke hoʻololi nei i nā sweets ma kahi meaʻai me nā marshmallows, ʻaʻole e poina ka mea e pili ana i ke ʻano o ka hoʻohālikelike ʻana, no ka mea ʻo kona haʻaha kalolo he 320 kcal. Akā he mea kūpono e hoʻohanohano i kekahi pono i kuhihewa - ʻo ia ka ea a me ka māmā māmā o ka huahana. ʻO ka paona o hoʻokahi ʻāpana e like me 35 g, kahi pili i 100 kcal.

Nā Palapala Muesli

ʻO kahi koho e pono ai a me ke olakino, kahi mea e hiki ke hoʻololi i ka palaoa a me ka momona. No ka hoʻomākaukauʻana i kēlā mau pahu, nā cereals i hoʻopaʻa ʻia, nā hua maloʻo, nā huaʻai, ka meli. I ʻole nīnau e pili pono i kā lākou mea pono a me nā waiwai i nā meaʻai, ʻoi aku ka maikaʻi o ka hoʻomākaukau ʻana i nā lāʻau iā ʻoe iho. ʻAʻole nui ka hana i ka wā, a ʻo ka mea iʻoi aku ka nui o nā mea āpau.

Pehea e hoʻohuli ai i nā sweets me ka pohō kaumaha

ʻAi ʻo Katya i ʻumi pōpō a hauʻoli o ka elepani ...

akā aloha ʻole ʻo ka wahine

ʻIke ka poʻe i ka loaʻa o ka nui o ke kaumaha mai nā sweets a i hōʻemi ke kaumaha, pono e hoʻokaʻawale ʻia lākou mai ka meaʻai. I ka manawa like, ʻo ke kāpae ʻana i nā "ʻono manawaleʻa" i loko o kāu papaʻai he pilikia nui loa ia no ka hapanui o ka poʻe ... Pehea e hana ai, he momona a ʻoluʻolu hoʻi)

a he kumu hou aʻe e like me ke kō, nā ʻolo a me nā ʻoloka.

Ma kahi hoʻomaka, e unuhi wau i kekahi o nā leka; ʻike ka lehulehu i kā lākou kūlana ma aneʻi: "Aloha Sergey! Makemake wau e hoʻomaikaʻi iā ʻoe no nā papahana maikaʻi loa no ka mālama ʻana i ke olakino a no kāu mau ʻōlelo kōkua.

I kēia manawa, ke kau nei wau i ʻelua o kāu mau papahana: Fitness Man a me kahi papahana kūikawā no ka ʻōpiopio. Akā ʻo kēia ka nīnau e hoʻomāʻeha mau iaʻu. ʻO ka ʻoiaʻiʻo ʻo wau i haʻalele i nā kalaiola wikiwiki mai kaʻu mau meaʻai, e komo me nā ʻoliʻoli.

Eia naʻe, ʻiho nui ka mea "huki".Ma kēia e pili ai, ke nīnau: he aha ke ʻano o nā koho ʻē aʻe?

Mahalo mua iā ʻoe ”

HE MEA E HIKI AI I KA POE

1. ʻO kou mau momona he huaʻai a me nā hua! ʻO kēia kahi koho maikaʻi a maikaʻi loa. Makemake i kahi mea ʻala? Lawe i kahi hua meli a iʻa ʻōmaʻomaʻo paha, uala ʻōpala a i ʻole palaʻa. Hiki i nā hua kai a me nā hua ke hoʻōla i ka makana, ka momona moa momona a ʻāpono hoʻi a me kaʻaila.

ʻO nā hua a me nā huaʻai i kūpono koe wale nō nā maiʻa a me nā hua waina (he nui ka nui o nā mea ʻawaʻawa) He aha ka mea e hāʻawi ai iā ʻoe i ke kō a he momona momona paha ʻAʻohe mea momona wale ma ka papa.

Hāʻawi ʻoe i nā huaʻai a me nā huaʻai i ka ikehu kūpono, ikaika, stamina, vitamina, mineral, nā mea ikaika a lāʻau e hoʻoikaika ai i ka pale ʻana, a me nā hua lāʻau e hoʻomaikaʻi ai i ka hana bowel. ʻO nā Strawberry a me nā apricots iʻoi aku ma mua o nā sweets, a me ka peach a me ka momona momona i ʻoi aku ka maikaʻi ma mua o nā buns.

Kiʻi 1 - Mai kūʻai mai i nā ʻuloa a me ka gingerbread, i ʻole e hoʻowalewale ʻia.

Ka Mana 2 - E mālama mau i ka hīnaʻi o nā hua like ʻole a me nā huaʻai ma ka home.

2. Nā hua maloʻo (prunes, apricots maloʻo) ʻAʻole kēia ka koho maikaʻi loa no ka hili ʻana i nā lole, akā e hiki ʻia. ʻO nā hua maloʻo nā mea i kūleʻoliʻu ʻia, no laila ʻaʻole hiki iā ʻoe ke ʻai i ka nui o lākou. Eia nō naʻe, inā he koho e ʻoi aku ka maikaʻi o ka lole a i ʻole nā prunes, pono e koho i ka lua. ʻAʻole wau e'ōlelo i nā kīnika - ua ʻike ʻia ia.

Inā ʻaʻole hiki ʻole ʻoe e ola me ka nalo ʻole, a laila hiki ke ʻoki ʻia i nā ʻāpana ʻelua i loko o ka hapa o ke kao hoʻohaʻahaʻa iki, a ma kahi o ke kō, e kau i nā apricots maloʻo i kou waha. Hiki iā ʻoe ke hana i ke kīpī me nā hua maloʻo ma mua o ke kō, e loaʻa ai ia i kahi momona maikaʻi a me ka ʻono.

Pehea ka hopena o ka hua maloʻo e hiki ke hoʻoholo e ka wikiwiki o ke kaupaona ʻana: Inā hiki ke loli pono ke kaupaona ʻana, a laila hiki iā ʻoe ke hoʻohui iki iā lākou i ka ʻai.

Inā makemake ʻoe e hoʻonui i ka wikiwiki o ka nalowale ʻana o ka paona, a laila pono ʻoe e kāpae i nā mea pono ʻole a pau i ka nui.

3. Kāleʻeleʻeleʻeleʻeleʻele me kahi pālahalaha kiʻekiʻe Heʻano hou aku kēia o nā sweets, ʻoi hoʻi he "hoʻomanaʻo" o lākou. ʻOiaʻiʻo, ʻaʻole hiki ke hoʻokaʻawale ʻia kēia ʻano, ʻo ia wale nō kahi koho e pale aku ai i nā meaʻai momona hou aʻe.

I ka manawa like, ʻo ka mea nui - ka koko, loaʻa nā mea waiwai e pono ai e kōkua i ka saturate i ka "hoʻoluʻu ʻoluʻolu."

E noi hele i nā hana maʻalahi - 1-2 mau ʻāpana, aia wale nō i nā kūlana koʻikoʻi)) no ka laʻana, ʻōlelo ʻia ke ʻano o nā haumāna a i ʻole ka nalowale o ka ikaika.

E hoʻopaʻa i kahi ʻāpana o ke kīkē ʻeleʻele i kou waha e hoʻokaʻawale i kāu mau ʻalani ʻono.

4. Kuke i ka ʻano like ʻole me nā mea ʻono like ʻole Makemake pinepine ʻia nā poʻe i nā sweets, no ka mea, ʻaʻole lawa ka hoʻoweliweli ʻoluʻolu. ʻO ka laʻana, i ka wā o nā mea hoʻomohala e like me "mono-kaʻai" a i ʻole mai nā palaualelo a me ka makemake ʻole e kuke.

Inā he ua like ka meaʻai, inā ʻoe e ʻai maikaʻi, a laila ʻaʻole ʻoe e huki ʻia i kahi kakala a i ʻole ʻāpana gula. E hauʻoli a kāhāhā i kou kino me nā ʻano ʻono, aʻo ʻoe e ʻai wale i nā meaʻai kūpono ʻole a he overeat.

Hiki i ka saliki lauʻaʻomaʻa maʻalahi ke loaʻa i nā pakanikena like ʻole a me ka momona nui-waha. E hōʻike i kāu noʻonoʻo ʻana a hoʻohui i nā ʻano like i kāu meaʻai.

Manaʻo wau e heluhelu i ka ʻāpana "Nā ʻale no ka hoʻolilo ʻana o ka momona"

Kiʻi 1 - I kāu kīnā pono e momona i nā ʻano ʻono.
Ka Mana 2 - ʻai ʻaʻano, "maikaʻi e ʻai ai" a me ka "gobble" ʻole nā mea like ʻole.

5. Loaʻa ʻia nā hulu Makemake ʻoe i kekahi kī? He aha kāu i hana ai? Hāʻawi ka hakahaka i ka ikaika - pono ke lilo i ka ikehu a pau āu e ʻai ai, inā ʻaʻole e lilo i momona a i luna i kou ʻōpū a me ke kahuna.

Noho nō ʻoe ma ka noho i ke ao a pau? Minamina, no ka ʻaʻa awakea ua loaʻa iā ʻoe nā pōpō a me nā kefir haʻahaʻa haʻahaʻa. No ke aha ʻoe e koi ai i ka ikehu inā ʻaʻole ʻoe e lilo? ʻOiai inā ʻoe e hana ana i ke olakino, aia nā ala he nui e kau ai i kou mau ʻiʻo a kōkua i kou kino.

Inā loaʻa iā ʻoe kahi hana maʻalahi a me ke ʻano kala, ʻoluʻolu pono kēia no kāu olakino! Ua hana ʻoe ma ka lā a pau? E lole i nā kāmaʻa hāmeʻa, e hele i waho a holoholo a puni i ka wikiwiki me ka wikiwiki o 5 mau kilomita.

Kuhi aku i kahi pila a i ʻole nā mea uwela a holo i ka mākeke, hoʻokomo i ka home home hoʻomaʻamaʻa, hele i ka jogging māmā, kiʻi i nā dumbbells i hoʻomaʻamaʻa ma ka home, e kau inoa no ka yoga, aerobics a i ʻole ka hula.

ʻO nā haneli he haneli - wale nō i pono kāu hoʻoholo. ʻAʻole maopopo i kahi e hoʻomaka ai - ʻike i ka ʻāpana "Nā papahana aʻo"

E hoʻomanaʻo i ke kumu i hāʻawi ʻia e ke ʻano iā mākou: "ʻO ke neʻe ʻana ke ola"

LOA HANAU IA MAIKE EIA MAIKAU E KOLOHE ANA LIMA HOOKA Ua hānai nui wau i nā poʻe a me nā makahiki he nui koʻu ʻike i kēia: inā ʻaʻole ʻoe eʻai i nā meaʻai momona, nā meaʻai i hoʻohui ʻia me ke aniani a me nā momona gula no nā mahina he nui, e hoʻomaʻemaʻe ke kino.

Hoʻomaka maoli kekahi kanaka i ka ʻono a me ke ʻono o nā meaʻai a pau, ke ʻano ke kino nei i nā huahana ʻaʻole i kūpono iā ia. Ua lilo ʻoe i mea ʻai, ʻaʻole ʻoe makemake e hoʻopiha i kou ʻōpū me ka kō, nā palaoa a me nā momona, ʻike ʻoe i ka hui pū ʻana o nā momona a me ke kō o nā huahana.

ʻO ka hapa nui o ka poʻe ma hope o ka hoʻopaʻa ʻana o ka papa ʻaina, ʻaʻole hiki ke ʻai hou i kēia mau mea maikaʻi ʻole a lākou i ʻai ai ma mua.

ʻO ka meaʻai momona loa, ke kīkī mai ka kō, nā palaoa a me nā momona i hoʻopili ʻole i loko o kou waha.

No ka hoʻokō ʻana i nā hopena i hōʻoia i ka hoʻolilo ʻana i ka paona, ua hoʻomohala wau i kahi meaʻai kūikawā. Kahi ʻia kēia hoʻolālā i ka meaʻai like ʻole, hoʻomākaukau ʻia nā kīʻaha āpau a maʻalahi loa mai nā huahana i loaʻa. Eia nō naʻe, kūpono iki ka hoʻolālā a kūpono mai ke ʻano olakino maʻi.

ʻO ka hoʻolālā kūikawā no nā wahine

ʻO ka hoʻolālāʻai hoʻolālā maikaʻi maikaʻi i nā kāne

ʻO nā mea ʻē aʻe e kōkua iā ʻoe e hoʻokō i kāu pahuhopu:
Hoʻomoe menina
ʻO nā hana kūpono no ke kaupaona ʻana

ʻAe ʻia nā kuleana āpau i nā waihona i paʻi ʻia ma kēia pūnaewele. ʻAʻohe mea
ʻAʻole hiki ke hoʻopuka ʻia nā mea i luna me ka ʻole i ʻae ʻia e ka mea kākau a me ka mea nona ka kope kope

Makemake ʻoe e ʻike i ka mea hou o ka Blog Athletic?
KOLOTEA - a ke ola me nā haʻuki!

ʻO nā kumu nui no ka hoʻohui i nā ʻōlima

Hoʻopiliʻia nā lāʻau meli a me nā meaʻai momona i nā haʻala momona e hiki ke hoʻāpono ʻia e nā peculiarities o ke kino o ke kanaka, ka nele o kekahi mau meaʻai a a me nā mea ʻoluʻolu maikaʻi paha o ka honua i kāna meaʻai. He mea maʻamau ia e hōʻike:

ka hilinaʻi ʻana o nā meaola ma ke kō
noʻonoʻo hilinaʻi
nā manaʻo psychosomatic no ka hoʻomohala ʻana i kahi niho momona.
ʻaʻole i lawa nā ʻike o ka magnesium, chromium a me nā mea ʻē aʻe o ke kākau inoa i nā meaʻai.

Hoʻokumu ʻia ka hilinaʻi ʻana o ka psychological ma luna o nā pale i ka poʻe i piha ka nohona o ke kaumaha a i ʻole ka hapa nui o ka hana. ʻO kekahi mau meaʻai (kīhi, koki) a me ka waiʻona e hana ai i nā kikowaena leʻaleʻa a alakaʻi i ka hana ʻana o "hormones o ka hauʻoli" i nā pupu liʻiliʻi.

No laila, inā ʻaʻole launa pili kanaka, hana ikaika a ʻike ʻole i nā leʻaleʻa ʻē aʻe, e hoʻomaka ʻo ia e loaʻa i nā manaʻo maikaʻi mai ka ʻai ʻana i kekahi mau meaʻai.

I kēia hihia, e lilo ia i mea paʻakikī iā ʻoe iho i nā mea leʻaleʻa a, inā ʻaʻole ʻoe ʻai i ka sweets a me ka palaoa, loaʻa ʻoe i kahi ala e hoʻomaikaʻi hou ai ʻoe i kou ʻano.

ʻO kekahi manawa hana like ka maʻamau o ka ʻai ʻana i nā kahe i ka wā kamaliʻi. He kamaʻāina kēia a ʻaʻohe mea hou. I kēia hihia, hiki i nā māmiki ke loaʻa kahi loli no ke kōlala a iʻa paha, e hoʻomaʻamaʻa ana i kāu meaʻaiʻai, a no laila ʻoe e lilo ai i ke kaupaona nui inā ʻaʻole ʻoe e ʻai i nā ʻono.

Hiki iaʻu ke lilo i ka momona ma ka ʻai ʻana i nā meaʻai momona a nā kalaiwa.

Hiki paha ke lilo i ka momona inā ʻaʻole ʻoe e ʻai i nā ʻupena a me ka berena? ʻO kaʻoiaʻiʻo, hiki ke hoʻokō inā loaʻa nā huahana bak, nā kō, nā kō a me nā ʻeke nā paʻakai o ka liona.

Eia naʻe, ke kū nei ka ʻōlelo aʻo o nā mea hānai e like me ka pau ʻana o ka hoʻohana pinepine ʻana i kekahi huahana maʻamau no ka minamina no ke kino. ʻAʻole pono kēia e hana no kekahi mau kumu.

ʻO ka mea mua, no ka mea ma lalo o ke koʻikoʻi, e pono ai ke kino i ka nui o nā sweets me ka ikaika, a me ka lua, no ka mea e pono hou ana ko mākou kino i ka glucose a me ka aʻe. ʻO ka nīnau holoʻokoʻa ka nui o ka huahana a me kona maikaʻi.

Inā ʻaʻole ʻoe ʻai i ka berena a me nā ʻoliʻoli, he mea maoli maoli paha e emi ka momona? ʻOiaʻiʻo, inā ʻaʻole ʻoe e hoʻonui i ka ʻai ʻana o nā huahana ʻē aʻe.

I mea e pale ai i ka hoʻonui ʻana i ka papaʻaʻai, ʻōlelo ka poʻe akamai i ka hōʻemi ʻana i ka nui o ka palaoa a me nā ʻeke ʻana i hoʻopau palupalu. Pono e hoʻolei i ka hoʻohana ʻana o nā sweets a hiki i ka 12.00.

Ua manaʻoʻiʻo ia ma kēia hihia, e loaʻa ka manawa i ke kino e hoʻoili ai i ka glucose i loaʻa ma loko o ia hana a holo no ka hana.

Ehia a pehea e hiki ai iā ʻoe ke lilo i ke kaumaha inā ʻaʻole ʻoe e hoʻokaʻawale i nā mea momona a me nā starchy mai ka meaʻai? Ke pili nei i ka nui o kou i hoʻopau ai. Inā he wai ʻohi ʻoe a ʻaʻole hiki iā ʻoe ke noho me nā pōpoki, a laila e nalowale loa ʻoe, a hiki i 3 kg i hoʻokahi pule.

Ehia a pehea e hiki ai iā ʻoe ke lilo i ke kaupaona inā ka hoʻokaʻawale ʻana i nā mea momona i kāu papaʻai? Ke aniani 1-1.5 kg i ka pule me kahi lāʻai paʻa. Ke koho ʻana i kahi meaʻai, e hoʻomanaʻo ʻia ʻo ka hoʻoluhi wikiwiki ʻana ʻaʻole pono ka mea pono wale no ke kino, akā no ka mea nō pū kekahi.

Pehea e "hoʻomaikaʻi ai i ke ola maikaʻi"?

Pehea e hāʻawi ai i nā sweets? ʻO ka mea mua pono e hoʻoholo i ka mea kūpono a hana paha a lawa paha e hōʻemi ai i kona hoʻohana ʻana a loaʻa kahi pono. Kūleʻa nā mea hōʻike i ka lua.

Pehea e hoʻololi ai i nā sweets me ke kaumaha kaumaha? ʻOiaʻiʻo, nā huahana kūpono e hoʻolako ke kino i ke kino maikaʻi a ʻoluʻolu loa i nā meaʻai, no ka laʻana, he hua maloʻo. Ma kahi o kahi pōpō a maʻa paha, ʻoi aku ka maikaʻi e ʻai i nā prunes, nā lā, nā apricots malo a i ʻole fiku paha.

Eia nō naʻe, no kēlā mau huahana aia nō kekahi maʻa - 100 g i kēlā me kēia lā. Hoʻokumu ʻia ia mau nā palena no ka manaʻo maoli o ke kō maoli i loko o ia mau mea ʻaʻole he calorie, a inā ʻoe e ʻai iā ʻoe i nā nui, ʻaʻole hiki ke hoʻēmi ʻia ke kaupaona.

I ka manawa like, ua hui pū ʻia kekahi ʻono momona momona i loko o kēia mau huahana me ka nui o ka waiū a me nā minela, no laila e ʻae ʻia nā meaʻai.

He aha nā mea e hoʻololi ai i ka mea kūlohelohe? ʻO Marshmallows, kahi marshmallows a me kahi marmade home. ʻAʻole waiwai o ka marmalade maoli i ka waiwai nui o ka calorie, akā waiwai nui i nā mea kanu, hoʻomaikaʻi i ka hana o ka ʻōpū, kāpae i nā toxins a me nā toxins. ʻOi aku ka liʻiliʻi o ka Marshmallows i nā hua maloʻo, loaʻa iā lākou ka nui o ka lecithin, i mea pono no ka lolo, ka protein a me ka hao.

Pehea e hoʻololi ai i nā sweets i nā mea inu? Hoʻolālā pinepine ʻia ka meli. He huahana maikaʻi paha kēia e hoʻopilikia pono ana i ka ʻōnaehana pale kino o ke kino, ka nui o nā mea trace a me nā huaora.

Akā ʻike ka poʻe aloha i kaʻaila a me ke kīpē ʻaʻole pono e hānai ʻia ka meli i loko o kahi wai wela, no ka mea e pau ai kāna mau waiwai maikaʻi.

Inā haʻalele kahi palaoa, pehea lā e hoʻololi ʻia ai? Nā kaulā momona kalolo liʻiliʻi:

pākaʻi lāʻau
ʻaumau ʻaʻa
nā kīʻaha cereal
mau ʻekeʻeke.

Pehea e hoʻololi ai i nā momona i ka palaoa, inā he mau mea kīʻaha hale?

Pehea e hāʻawi ai i nā sweets i mea e nalowale i ke kaumaha? He aha ka mea e hana koke ʻole ana? Inā paʻakikī ka haʻalele koke ʻana i nā sweets, ma ka papa mua i manaʻo ʻia ʻo ia e ʻai e 50 g o ke kīkē ʻeleʻele i ʻelua mau manawa i ka hebedoma, i ke kauwela hiki iā ʻoe ke hoʻokaʻawale iā ʻoe iho i kahi hapa (a hiki i 150 g) o ka aila.

ʻO ka ʻai ʻana me ka ʻaʻa ʻole, ka liʻiliʻi ma ka manawa lōʻihi, i kēia lā ka nīnau nui. Hiki paha ke lilo i ka momona me ka hāʻawi ʻana i nā mea ʻono? ʻO kaʻoiaʻiʻo, hiki iā ʻoe ke hoʻemi i ke kaupaona ʻana ma o ka haʻalele ʻana i nā meaʻai momona a me ke kō.

Aka, e pōmaikaʻi paha kēia kaupaona momona inā ka hui pū ʻana me ka ʻeha, hōʻemi i ka hana a me kahi ʻano maikaʻi ʻole? Inā haʻalele piha mākou i ka momona, hoʻoemi mākou i ke kino ʻaʻole wale ka leʻaleʻa, akā, nā hopena maikaʻi loa o ka glucose, e pono ai ka lolo.

Pono maikaʻi ka hoʻohana ʻana i nā sweets kūlohelohe wale no ke kino, ʻoiai inā ʻoe e makemake i ka momona.

He aha e hiki ai ke hoʻololi i ka momona a me ka palaoa?

Ma hope o ka papa ʻai nui a i ʻole he makoa, makemake nui ʻoe i kekahi mea no ka ʻono. ʻO nā lole a i ʻole nā keko, nā ʻōwili, nā palani. I kēia lā, ke kikoʻī e pili ana i ka nalowale i ke kaumaha, "E nalowale ana au i ke kaupaona" e haʻi iā ʻoe pehea e hoʻololi ai i nā leʻaleʻa me ka pohō kaumaha.

E like me ka ʻāpana o ka hale kūʻai - he nui nā haki, nā ʻōpala, nā ʻāpana ʻenehana. Ke alakaʻi nei kēia mau mea i ka hoʻonohonoho o ka nui o ka nui a me ka hiʻohiʻona o ka cellulite.

He paʻakikī i nā mea he nui e hoʻokumu i ka meaʻai kūpono a haʻalele i nā mea momona loa. I ka manawa like, hiki ʻole iā ia ke hōʻole loa i ka pale ʻana, no ka mea i kēia hihia ke koʻikoʻi ke kino, a hiki i kēia ke alakaʻi i nā hakakā a me ke kaupaona ʻana.Eia kekahi, ʻaʻohe hona o ka glucose, ke hana ʻana o ka lolo a me ka hoʻokumu i nā kaʻina metabolic i ke kino ke hiki ʻole.

A no kou hiki ʻole ke hōʻole i nā ʻono, pono ʻoe e noʻonoʻo e pili ana i ka pehea e hiki ai iā ʻoe ke kahakaha i nā ʻono. A no kēia mea pono ʻoe e ʻike i ke kumu āu e makemake ai i nā sweets.

ʻO ke kumu

Hoʻohui lāʻau maikaʻi i nā sweets. Hōʻike pinepine pinepine ia no ka predisposition genetic.
ʻO ke ʻano noʻonoʻo o ke hilinaʻi ʻana. ʻO ka overeating hiki i ka naʻau. ʻO ka laʻana, ua loaʻa iā ʻoe ke kaumaha ma muli o ka loaʻa ʻole o ka ʻaoʻao ponoʻī a i ʻole ma ka hana, hakakā me nā hoa hana. A hoʻoluhi ʻoluʻolu paha ʻaʻohe manawa e hopohopo. He mea ʻoluʻolu a me ka ulu maikaʻi ma ka lima (a i ʻole ma kahi hale kūʻai kokoke loa), hiki iā ʻoe ke ʻai - a ke kauoha.

ʻO ka paukū mua e pili ana i nā mea i kapa ʻia nā psychosomatics. Ke pono ʻoe e ʻoliʻoli, e ʻoliʻoli, akā i ke ola ʻaʻohe ʻoliʻoli kūikawā.

ʻAʻole lawa ka nui o ka chromium, magnesium, aia nā pilikia hormonal.

He aha nā mea e ʻai ai no ka mea momona inā makemake ʻoe e lilo i ka momona?

Hua: ʻo a a ka

ʻO ka poho o ka paona ke kau ʻia ʻana o nā sweets, nā keke, akā, ʻaʻole kēia manaʻo e hiki ʻole iā ʻoe ke ʻai i ka hua. He kaila wai maoli. ʻO lākou he mau momona kūpono, nā huaora. mamua o ka wiwo ʻana i ka mea momona i kahi meaʻai: nā hua ʻai ʻōmaʻomaʻo, nā kiwi, nā peaches, ka ʻona. Ua ʻōlelo ʻia ka nui o ka limuuma a me ka paina ikaika.

ʻO kaʻoiaʻiʻo, ʻaʻole nā hua a pau e ʻai ʻia e ka poʻe makemake e lilo i ka momona. Nui ka nui o ke kō i ka paina, hua waina. E kaawale ʻia lākou.

Eia kekahi, aia kahi manawa i hiki ke ʻai i ka hua: a hiki i ka 16:00.

Hiki i nā ʻano meaʻai hua i hiki ke hana e like me kēia: e hoʻomākaukau i kahi huapalapala hua, e lawe i nā ʻeneka kūlohelohe e like me ke kapa.

ʻO kekahi ʻōlelo hou aʻe: hoʻoneʻe i ka kumu nui mai nā huaʻī a i ʻole nā ʻāʻī paha, kālua me ke kīwī ʻaʻa (hiki iā ʻoe ke ricotta) A no nā ʻanuʻu - kahi puna o ka meli. Hiki iā ʻoe ke mālama i nā poʻe ʻaina me kahi mea ʻono o kēlā.

Nā hua maloʻo

Pehea e hoʻohuli ai i nā lepe me ka meaʻai kūpono - nā nati, nā hua. ʻO kēia mau huahana nā mea maikaʻi no ke kino, hāʻawi i ke ʻano o ka piha piha a he mea waiwai loa ia.

Loaʻa i nā hua maloʻo ka nui o ka fiber, no laila hoʻomaʻemaʻe pono lākou i nā palupalu.

Hoʻomaopopo ka poʻe Nutrist i ka mea kūpono ke kiaʻi nui loa me nā hua maloʻi a me nā kinikona. A kūikawā me kā lākou helu. ʻO ka makekau o kēlā me kēia lā no nā mea makemake e nalowale i ke kaumaha, ʻaʻole pono eʻoi aku ma mua o 30 g.

Hiki iā ʻoe ke kāwili i nā hua maloʻo me nā nati e hana i kahi kāwili. Ma ka loina like - e hana ʻia nā lole homemade. Hoʻokomo ʻia nā hua maloʻo, ʻili ʻia i ka pōpō, ʻalili i ka niu, niu. E huli aʻe ka papa ʻala a i ke olakino. He hoʻoholo maikaʻi loa i ka mea e lawelawe ai no kaʻaila - ʻo ia ke ʻano e hoʻohuli ai i nā meaʻai momona a me ke kīpē.

ʻO nā hulu e pono ai e hoʻololi ʻia

ʻAʻole naʻe nā mea āpau i ʻike iā mākou. Pēlā i mea hoʻohālike, ʻaʻole pono ke hoʻololi ʻia ka marmalade. ʻO ke kumukūʻai olakino o kēia mau huahana a me nā ʻaina nā momi a me ka ʻike haʻahaʻa nā haʻahaʻa. No ka hana ʻana o kēia mau hoʻomaʻamaʻa, ua hoʻohana ʻia ka pectin a i ole agar-agar. No laila, he mea maikaʻi kēlā momona:

e hoʻoikaika ai i ke kōkana,
e hōʻemi i ka nānāʻana o ka cholesterol kino,
e hoʻomehana i ke kino me ka yodine a me ka calcium.

E loaʻa ke kaumaha koʻikoʻi inā ʻaʻole ʻoe e hōʻino i kēia mau mea ʻono. I kekahi mau lā āu e ʻai ʻole ai ma mua o 50 gr. ʻOiai ka manaʻo o nā momona maikaʻi, he nui ia i kaloria.

ʻOi aku ka maikaʻi, e hoʻololi i nā pale i nā pale me nā mea ʻono home. Ma waho o ka hoʻohuihui ʻana i ke kō, ua hoʻemi ʻia ka ʻike o ka calorie.

ʻO ka mea kūpono ua hāʻawi ʻia hoʻi e hiki ke ʻai i ka pastille. Pono e loko o ka meli a me nā huaʻai wale. A laila ʻaʻole 100 mau kalama ma mua o 50 kalona.

Pipi a me ka meli

Ma mua o ka lawe ʻana i kahi mea palaoa no kaʻaīa, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka meli. He mea momona maoli. Akā, ʻo ia ka calorie kiʻekiʻe. No laila, ʻo ka poʻe e makemake e lilo i ka paona, ʻaʻole lākou e hoʻopau i ka nui o ka meli.

Inā makemake ʻoe i ka pā palaka

ʻO ka nalowale i ke kaupaona ʻaʻole ia ke hōʻole hou ʻana i ke kāleka. Hiki iā ʻoe ka ʻeha, ʻo 72% e kau pū ana i ka pīni koko. Loaʻa kēlā me kēia palaʻai i nā antioxidants, mau mea momona. E hāʻawi kēia huahana i kahi mea maikaʻi loa, e hōʻoluʻolu i ke kaumaha.

ʻO Muesli a me Bars

I ke kūʻai aku i kēia manawa no kahi snack hiki iā ʻoe ke loaʻa nā kī. Akā e nānā makaʻala i ka mea hoʻohui no ia mea ʻaʻole i loko o ka fructose, kō, kō, palaoa (palaoa ʻaʻole hiki), syrup. A ʻoi aku ka mea e hana ʻoe iā ʻoe iho. No ka hanaʻana i kēia, e lawe i nā hua kūlohelohe a i ʻole wā kūpaʻa - nā hua maloʻai, hiki iā ʻoe ke huaʻai a me nā huaʻai, me nā huaʻai.

Makemake ʻoe i ka lau me ka croissant i ke kakahiaka?

ʻAe, he meaʻaiʻai ʻoe. He mea paʻakikī ke hāʻawi aku i kēia ʻano ʻai. Akā ʻo kēia palaoa, e hōʻino i ka meaʻai kūpono, a pale i ka hāʻawi kaumaha. ʻOi aku ka maikaʻi ma ke kūʻana ... me kaʻaila. ʻO wale nō ia e kiʻi ai i ka hau i kaʻaila hau ʻole me ka wai ʻole, nā kuki, nā lālani crispy a me nā mea hoʻohui ʻē aʻe. ʻAʻohe hueloʻi. Mālama i ka g g 70. Hiki iā ʻoe ke peani me nā lau mint, ke aniani, nā hua waina.

E nānā i ka meaʻai ma ka laulā

Ma mua o kēlā, ua kamaʻilio mākou i ke ʻano, ma ke kānāwai, hiki ke hoʻololi ʻia nā mea momona i nā mea momona ʻē aʻe. A eia kekahi mau hana maʻamau ʻole.

Pono ʻoe e ʻai i nā meaʻai me ka protein. ʻO kēia ka mea e hoʻemi ai i ka makemake nui no nā sweets, a me ka loaʻa ʻana o ka meaʻai i ka nui o ka ikehu.
Hana i kahi kīʻī o ka pepi pepa. Hoʻemi kēia i ka makemake e ʻai i nā ʻono.
Ma hope o kēlā me kēia ʻāpana kekā, e hele i kahi hoʻomaikaʻi ikaika ikaika.

No laila, ua ʻike mākou pehea e hoʻololi ai i kahi momona kiʻekiʻe a kiʻekiʻe loa. E hoʻomohala i kahiʻai ʻai olakino, a he mau nō hoʻi e launa pū ai. Ma kahi o nā ʻoni - "ʻūlū" no ka ʻuhane. E hoʻolaʻa iā ʻoe iho me kahi ʻaahu hou - e ʻike ʻoe, e hoʻonui aʻe ke ʻano. ʻAʻole e hoʻonui nui nā kilograms. E waiho wale ana lākou ma hope o ka hale kūʻai kūʻai.

Pehea e hoʻololi ai i ka momona a me ka palaoa me ka pohō nui a me ka meaʻai?

ʻO ka hōʻoleʻana o nā meaʻai momona a me ke starchy ke kumu nui o kaʻai kūpono a me ka meaʻai i ka wā e nalowale ana ka paona. He mea paʻakikī loa ka hoʻoikaika ʻana iā ʻoe iho e hoʻopau ʻokoʻa i nā ʻupena. Pono e loli pono nā huahana e loaʻa nā huahana e loaʻa ai ka glucose kūpono a ʻaʻole i hōʻeha i ke kino. Pehea e hiki ai iā mākou ke hoʻololi i nā mea momona a me nā pastry?

Pehea e hoʻololi ai i nā sweets?

ʻO ka meaʻai momona a me ke kolo, e hoʻopau ʻia i ka nui, ʻo ia kekahi o nā kumu nui i ka ulu ʻana o ka momona nui. Hoʻomaopopo ka poʻe loiloi i ka hapanui o ka nui o nā mea ʻeke a me nā ʻōwili a ʻoi aku ka leʻa ma mua o ka pono o ke ʻano. Aia kekahi mau kumu no kēia hilinaʻi:

ka hoʻohana ʻana o kēia mau huahana e hauʻoli a e hōʻoluʻolu i ke kaumaha,
ka nohona a hilinaʻi paha i ka mea ʻono o nā ʻono.

ʻO ke kumu paha, ʻo nā loea i ke kaupaona ʻoi ka mea nui o ka hoʻolilo ʻana i ka hoʻohana ʻana i nā huahana like a hiki i ke kiʻekiʻe ke wikiwiki i ke kaʻina o ka momona.

No ka hōʻoluʻolu i ka pale ʻana i kēlā ʻano maikaʻi, hoʻolilo nā poʻe loea i ka hōʻemi a me ka hoʻololi i kēia mau huahana me nā mea hou a pono.

Pono e hoʻonui hoʻi i ka ʻai o nā meaʻai i waiwai i ka protein. Inā puka ʻia ka makemake e ʻai i nā panula i ka manawa hiki ʻole, ʻōlelo kuhihewa nā mea noʻonoʻo.

Hiki iā ia ke hele, kahi kala punahele punahele, ʻaʻole paha e kamaʻilio me ke kelepona.

ʻO ka Sugar kahi huahana e pono e lawe ʻia mai i ka papaʻaina ma kahi mua, ʻoiai ʻaʻole i loaʻa nā mea i pono no ke kino, a me ka haʻahaʻa o ka calorie kiʻekiʻe e hōloli ana i ke kaʻina o ke kaupaona ʻana a hiki ke alakaʻi i nā pilikia olakino koʻikoʻi. ʻO kahi koho hou aʻe ma luna o ka huahana ʻoi aku ka meli.

Ke hoʻohana nei i ka meli ma ke ʻano he mea ʻono ia, ʻoi aku ka liʻiliʻi o nā ʻona e komo i loko o ke kino, aʻoi aku ka nui o nā mea waiwai. No ka mea momona kēia huahana i ka fructose, hiki ke hoʻopau ʻia e ka poʻe me ke kō koko kiʻekiʻe.

Eia kekahi, hiki ke hoʻohana ʻia ka pāpaʻi agave ma ke ʻano he mea momona, akā ʻoi aku ka maikaʻi o kēia huahana me ka meli i ka nui o nā mea pono, a hoʻohana pinepine ʻia e hiki ai i nā ʻano like ʻole i loko o ka ate.

Hiki ke hoʻololi i nā ʻula a me nā kīkoi nā huaʻai maloʻo, e like me:

E kōkua kēia mau huahana e saturate i ke kino me nā mea kūpono a hoʻomaikaʻi i ka hana ʻana o ke akea gastrointestinal, a me ka wikiwiki hoʻi i ka metabolism.

Ma ka home, hiki iā ʻoe ke hoʻomākaukau i nā kaola olakino e pili ana i ka bran a me nā hua wai maloʻo a hoʻohana ʻia no nā kīmona.

Pono e hoʻololi ke kaila a me ka ʻulaʻula keʻokeʻo, i loko o kāna mea i loaʻa ai ka hapa nui o ka niu. Hoʻomaopopo nā poʻe loea i kahi ʻāpana liʻiliʻi o ka tiakiki e hōʻemi i ka pōloli, hoʻomaikaʻi i ka naʻau a hoʻonui i ka hana o ka lolo.

Hiki i nā mea palaoa, ʻo ka pākīkī a me nā pōpoki, hiki ke hoʻololi ʻia me nā kuki oatmeal a me nā nati. No ka loina home, e pono ke hoʻololi ʻia i ka palaoa mua me ka bran a i ʻolematomi. E kōkua ia mau ʻano e hoʻemi i ke kaumaha, hoʻokaʻawale i ke kōpaʻa i ke kino a pale i nā pilikia o ka ʻōpū, hiki i nā hanana me nā ʻano kīʻī like ʻole.

Nui ka pūpū o ka oatmeal i nā mea pono e kōkua ai i ka hoʻōla i nā ʻōpū a hoʻomaʻemaʻe i ke kino. ʻO nā ʻoki, ʻo ia hoʻi, e kōkua i ka hoʻonui ʻana i ka hana o ka lolo a hoʻoikaika i ka pale ʻole, akā e hoʻomanaʻo ʻia ua loaʻa kēia haʻuki kalolo kiʻekiʻe.

No nā poʻe aloha i nā mea ʻono a me nā mālama i ka wai o kaʻaila, ʻōlelo aku nā loea i ka ʻai ʻana i nā ʻano wai ʻono like ʻole i like me nā mea inu wai. Hiki ke hoʻohana ʻia nā smoothies e like me nā makana.

Ma kahi o nā ʻanuʻu like ʻole, e ʻōlelo e hoʻohui i nā hua momona, ke kime kīwī a i ʻole nā mea kanu hua ʻole o ka hoʻomākaukau kūʻokoʻa i ka meaʻai. E lawe mai lākou i nā pōmaikaʻi nui i ke kino, ke kōkua e loaʻa i nā mea pono e pono ai a e hoʻomaikaʻi i ka helehelena.

Ma kēia wikiō, haʻi ka mea hōʻike pehea e hāʻawi ai i nā ʻono a me nā mea e pono ai a me nā mea kūlohelohe hiki ke hoʻololi i nā leʻaleʻa kiʻekiʻe.

ʻO nā lole momona kaloli

No kēlā mea, ʻo ia ke kumu, ʻaʻole hiki ke ʻae i nā ʻano mea ʻono a ʻaʻole hiki ke noʻonoʻo i ka kīaʻa ʻole o nā ʻūmaʻa a me nā kuki, nā momona, akā hiki ke hoʻohui ʻia nā meaʻai a me ka haʻahaʻa haʻahaʻa i ka meaʻai me ke ʻano he ʻano ʻē aʻe. E pili ana kēia:

na polareha
ʻōmole
pastille
nā ʻāpana maikaʻi
hau kalima.

Ua hoʻomākaukau ʻia ka Marshmallows a me ka marmalade, ma ke ʻano he kānāwai, e kōkua ana i ka wikiwiki o ka metabolism a hoʻomaʻemaʻe i ke kino.

ʻO ka hui pū ʻana o nā mea pastilles e hoʻopili ai i ka appleauce a me ka keʻokeʻo hua manu. Ma muli o kēia ʻano, he haʻahaʻa kalolo haʻahaʻa loa, kahi e hiki ai iā ʻoe ke hoʻohana i kēia huahana a me kahi meaʻai paʻa.

ʻO nā pahu, kahi e loaʻa ai nā hua maloʻo, bran a me nā cereals, he meaʻai maikaʻi loa. Ua hōʻoluʻolu maʻalahi lākou i ka manaʻo o ka pōloli ma kahi haʻahaʻa kaloli haʻahaʻa.

ʻO kahi kinikini keʻokeʻo maʻalahi, ʻaʻohe kīpili a me nā ʻano mea like ʻole, kūpono maoli no ka makana i ke kakahiaka, no ka mea ke hoʻohana ʻoe i ia ʻano ʻano maloʻo ʻano, hoʻolilo ke kino i nā ʻāpana hou aʻe i ke kaʻina hana o ka aila.

Eia kekahi, i kekahi manawa ka manaʻo o ka pōloli a me ka makemake e ʻai i kahi mea momona hiki ke tupu inā ʻaʻole lawa ka wai i loko o ke kino. No laila, i ka mua, pono ia e hoʻopau i ka 1.5-2 lita o ka wai inu ʻokoʻa i kēlā me kēia lā. E heluhelu hou aku e pili ana i nā huluhulu haʻahaʻa loa.

Ke kūʻai nei i nā mea ʻala i loko o kahi hale kūʻai, ʻaʻole hiki iā ʻoe ke hoʻomaopopo piha i kā lākou ʻano mea pono. No laila, hiki iā ʻoe ke kuke i ka ʻano o nā palaka haʻahaʻa a me nā mea momona a me nā huahana palaoa ma ka home.

ʻO nā ʻono hoʻoliʻiliʻi haʻahaʻa

Nui nā hiʻohiʻona no nā huahana haʻahaʻa-calorie a me nā maʻi. E noʻonoʻo i kahi kīʻaha kaulana kaulana a me ka hoʻopono ʻole ʻana.

ʻĀlapa

ʻO kēia kālala, ʻo ke kumu o ka meaʻai kāmela kaulana. Nā mea wai

4 tbsp. la l bran
3 tbsp. la l moʻo moa ʻaina kīwī liʻiliʻi,
2 mau hua liʻiliʻi.

Kāwili i nā mea kanu a pau. E ninini i ka palaoa i kahi pā i hoʻomoʻa ʻia a kālua palaoa no 1 mau minuke i kēlā me kēia ʻaoʻao. Hiki iā ʻoe ke ʻai i kahi papa ʻaina kūʻokoʻa, a hoʻohui i nā hua like ʻole.

Souffle mai i ke koena ʻaina a me ka maiʻa i ka paila lohi

500 g kīkaha pākahi momona liʻiliʻi,
3 tbsp. la l semolina
2 mau māmā māmā
2 mau hua liʻiliʻi.

E ninini i nā kuahi me ka wai a waiho no 5 mau minuke. E hoʻohui i ke kīwī ʻaina, nā hua a me nā maiʻa i ʻoki ʻia. E hoʻokomo i ka hui ʻana i ka pākaʻi, e huli i ke ala hoʻokele no 30 mau minuke. Ma hope o ka hoʻolālā ʻana o ka papahana, haʻalele e hoʻomālamalama maikaʻi loa. Hiki ke hoʻohui ʻia kahi liʻiliʻi o ka meli ma ke ʻano he mea punahele. Hiki ke hoʻololi ʻia ka maiʻa me nā hua like ʻole i kāu makemake.

Granola

Laha loa kēia pākaha ma nā wahi āpau o ke ao. Hiki ke hoʻohanaʻia no ka ʻaina kakahiaka e like me kaolaola a i hana ʻia no nā kī ʻaoa. Hāʻawi ʻia kahi pākoli haʻahaʻa ma ʻaneʻi.

2 ipu oatmeal
0,5 kīʻaha o nā ʻāpana,
0,5 kīpē o nā hua maloʻo
he ʻāpana o nā hua
0,5 kolo o ka meli.

E kuʻi i nā huaʻai, nā hua maloʻo a me nā huaʻai, hoʻohui i nā pīpī, kāwili maikaʻi. E hoʻohui i ka meli mahana (inā he maloʻo loa, hiki iā ʻoe ke kau me ia me kahi wai liʻiliʻi). Hoʻohui maikaʻi i nā mea āpau.

Līwī i ka pā me kahi mea liʻiliʻi o ka aila (hiki ke uhi ʻia me ka pepa parchment), a e kikoo i ka hoʻopili. E kau i ka umu preheated (150-160 ° C). E hōʻalo a hiki i kahi'ōmaʻomaʻo gula.

Mālama i kēia huahana i kahi pahu i hoʻopaʻa ʻia. Loaʻa i kahi ola papa ola ʻo Granola, no laila e hiki ke mākaukau kēia huahana no hoʻokahi mahina.

ʻO nā kuki Oatmeal

60 g oatmeal
2 mauʻa liʻiliʻi
2 ʻōpō ʻōpio
40 g bran
300 ml keleawe haʻahaʻa.
80 g Kī wīwū.

E kāwili i nā mea kanu a pau i ka pā homogeneous. Hoʻokumu i nā kuki e hiki mai ana a kau i kahi papa palaoa i uhi ʻia me ka pepa parchment. E hoʻomoʻa i ka umu ma 180 ° C a hoʻomoʻa no 10 mau minuke. I loko o ka palaoa, hiki iāʻoe ke hoʻohui i kekahi hua maloʻo i ka ʻono.

ʻO nā ʻono ʻana o nā mea ʻono a me nā pastri kiʻekiʻe e lawe wale i ka pōmaikaʻi o ke kino, akā hiki ke alakaʻi ʻia i nā maʻi ʻano like ʻole. No laila, no ke olakino maikaʻi a me ka nalo ʻole ʻana o nā pilikia me ke kaumaha nui, pono ʻoe e kiaʻi mau i kāu meaʻai, e koho ana i nā meaʻai maikaʻi a me ke kūpono.

Ma mua o ka honi, ka meli

ʻO ka Sugar ka mea mua e hoʻololi. ʻAʻohe mea waiwai ma loko, a ma kahi o ia, e hoʻolohi ana i ka hana o ke kaupaona ʻana. Hoʻokahi liʻiliʻi kahi pona o ka meli i ka pono o ka mālama koko. Eia nō naʻe, pono ʻoe e ʻai i nā ʻāpana liʻiliʻi, ʻoiai he 100 g ka nui o kā 900 kcal. Ke hoʻololi nei i ke kō, me ka meli, e hoʻopau ʻoe i ka hapalua o nā kalona.

Ma kahi o nā momona - nā hua a me nā hua maloʻo

ʻO nā hua hou a maloʻo - ʻo ia ka koho maʻalahi a maikaʻi loa ma mua o nā sweets ke hiki ke hoʻololi ʻia.

Aia nā hua momona i nā puna kūlohelohe i maikaʻi no kou olakino, me ka miner a me nā huaora. ʻO nā ʻomi, kiwi, nā ʻalā ʻōmaʻomaʻo a me nā kaila e waiwai i nā puna. Hiki iā lākou ke kahuli i nā sweets a i ke kaʻina o ka nalowale ʻana. ʻĀ, inā hoʻohui ʻoe i nā pineapples a i ʻole grapefruits paha i ka mea ʻai, a wikiwiki lākou i ke kaʻina o ka puhi ʻana i ka momona. Loaʻa ka nui o ke kō i loko o nā hua waina, akā pono e ʻai ʻia ma nā wahi liʻiliʻi. ʻAʻole wale kahi banana kahi mea e hoʻopili wale ai i nā sweets, akā e kōkua pū i ka lawa. ʻO nā ʻī a me nā hua ʻoma he kūpono no ka palaoa, e hana ai iā lākou ʻoi loa.

Mai nā hua āu e hiki ai ke hoʻomākaukau i kahi ʻano pānaʻi, nā ʻāpana ʻāpana, nā keke like ʻole, nā puna wai hou, a i ʻole a leʻaleʻa paha i ko lākou pristine ʻono.

Loaʻa nā hua maloʻo i ka nui o ke kō, no laila pono ʻoe e ʻai iā lākou i nā mea liʻiliʻi. ʻO lākou nā mea momona a me nā saturate no ka lōʻihi. Hiki iā lākou ke hoʻomaʻemaʻe i nā kaole o nā huahana kahiko. Hoʻomaopopo ʻia e ʻai a hiki i 30 g mau hua maloʻo i kēlā me kēia lā ma PP.

ʻO nā hua maloʻo nā kumu hoʻopono a me ke kōkua i ka hakakā ʻana i nā pilikia like ʻole. ʻO nā apricots maloʻo, no ka laʻana, hoʻoikaika i ka ʻōnaehana cardiovascular, e hoʻomaʻemaʻe i ka momona o ka momona, a me nā kīloi e hoʻoikaika i ka pūnao.Hōʻoluʻolu ka paʻapū i ka momona, kōkua i nā ʻōpū, hoʻomaikaʻi i ke ʻano o ka ʻili, a me nā lā e hoʻoikaika a hoʻonui i ka hana pono.

Ma mua o ka waiū waiu - ʻawaʻawa

ʻO kahi kalaiwaʻeleʻele me kahi waihona koko a ma kahi o ka 70 pakeneka ʻaʻole e hōʻino ka kiʻi ma kekahi ala. Loaʻa i ka huahana nā flavonoids, e hoʻemi i ka paleʻana i ka insulin a hoʻoponopono i ka hoʻokomo o ka glucose. Ua hōʻike ʻia ma ka ʻepekema ʻo ke kū'ē o ka insulin e hoʻonāukiuki i ka nui o ke kaumaha, a hiki i ka momona.

ʻAi i 50 g o nā palona pōkole i ka lā e hōʻeuʻeu i kou puʻuwai, hoʻoulu i ka hana noʻonoʻo, a hui pū me kāu pehu. Eia kekahi, hoʻomaikaʻi ia i ka microflora ʻōpū, loaʻa nā huaola pono a loaʻa nā hana anti-minamina, e pale ai i ka hoʻomaka ʻana o ke kaumaha.

Ma kahi o kahi pōpō - marmalade, jelly a me nā marshmallows

ʻO kēia mau lole momona manuahi a momona i nā momona momona, inā e kuke pono. Hoʻomaʻamaʻa kēlā mau hana i ka pahuhopu a me nā haʻahaʻa haʻahaʻa, a hāʻawi pū i ka calcium a me ka iodine. I ka lā hiki iā ʻoe ke ʻai a hiki i 10-20 g o ka lehu, akā ʻaʻole iʻoi aʻe ma mua o 3 mau manawa i ka pule. I ka hale kūʻai, koho i ka huahana maʻamau loa me ke kīlea.

Nā Lōmole

Heʻuʻuku ka poʻe e ʻike i nā poloka ʻole i loko o nā lau marshmallows. Aia nā hua o ka puree hua, hua keʻokeʻo a me nā thickeners: gelatin, pectin, agar-agar. Hāʻawi kēia mau māhele i ka hoʻoikaika ʻana i ka ʻōnaehana pale, hoʻomaʻemaʻe a hoʻomaikaʻi i ka hana o nā ate, ka lolo, ka maikaʻi i ka ʻōnaehana o nā kui, ka lauoho a me nā ʻuʻuku, a kōkua pū hoʻi i ka hoʻomaikaʻi ʻana i ka hoʻoneʻe ʻana.

ʻMallelo lauole, ʻōlima

Eia kekahi, hiki ke hoʻololi ʻia nā huahana palaoa me ka jelly a me ka marmalade. Ma kahi o ka Berry a me ka hoʻomaʻemaʻe hua, ʻo kēia mau huahana he nui ka nui o ka gelatin a me ka pectin. ʻAʻohe ʻōmole i nā ʻōmole. ʻO nā waiwai waiwai e like me nā marshmallows.

ʻO ka palaka kalona he 80 kcal no 100 mau huahana o ka huahana. Hoʻomaʻemaʻe ʻo Pectin i ka palu i nā ʻāpana mai nā pōhaku, nā mea huʻala, a me nā glycine i mea maikaʻi no ka hōʻino ʻana i ka cartilage a me nā iwi. ʻO Marmalade kahi o nā kumu kūlohelohe (kahi i lawe ʻia mai nā hua apu a me nā hua ʻē aʻe). Eia kekahi, kōkua ia i ka hoʻohuihui i nā ate a hoʻoneʻe i nā toxins a me nā toxins i hōʻiliʻili i ke kino. Loaʻa ka Marmalade i ka huaora PP, ka sodium, calcium, ka phosphorus, hao, magnesium a me ka pāhana.

Ma mua o nā kuki, nā kuki oatmeal a i ʻole nāʻaina

ʻO nā kuki mākou e kūʻai ai i loko o ka hale kūʻai, he nui ka kō. ʻO ka mea pono kuki kūpono wale ʻia ʻo nā kuki oatmeal a me nā huaʻai. ʻO kaʻoiaʻiʻo, ʻoi aku ka maikaʻi o ka pā ʻana iā ʻoe iho. Kuke ʻia ma ka kumu o oatmeal, nā kime oatmeal i loaʻa ka nui o ka fiber, ka mea e hoʻoulu ai i ke kaʻina hana ʻana a hoʻoneʻe i nā toxins mai nā ʻāpana ʻole.

Momona ka ʻai i nā palaka, nā momona momona, nā huaora a me nā minelala, a me ka waikawa amino, e pono ai no ka pono o ka lolo a me ka olakino o ke ʻano o ke ʻano. Akā e hoʻomanaʻo ʻoe i nā nati

caloric maoli, a no ka lilo ʻana o kā lākou ʻai i nā pā hale i hoʻokahi lā.

Pono ka huaila a me nā hua ma kahi o nā wai waiʻai

Inā makemake ʻoe i ka waiʻonaʻai, e hoʻāʻo e loli iā lākou me nā huaʻai a me nā momona. Hoʻomaʻama pinepine nā wai iʻa a mākou e kūʻai ai i loko o ka hale kūʻai i ka wai kōkōlō huaʻai huaʻaʻai. ʻO ka wai huaʻai he hapa liʻiliʻi o nā mea kanu a me nā momona o ke kō a me ke kalo nui, e like me ka hapa nui o ka wai momona. No laila, hoʻolaha mākou i ke hou ʻana i ka wai i kūʻai ʻia me kahi pīhoihoi maikaʻi a hōʻoluʻolu ʻia.

Hoʻohana ʻoluʻolu ma mua o ka palaoa.

Iloko o ka manawa o ka nalo ʻana o ke kaumaha a me ka hahai ʻana i nā lula o ka ʻai olakino, pono e haʻalele ʻia i nā pōpoki a me nā ʻūle. Akā no ka haʻalele loa ʻana i ka palaoa i ka papaʻai ʻaʻole pono ia. Hiki iā ʻoe ke hoʻomaʻemaʻe iā ʻoe iho me nā ʻupena, nā pancakes a i ʻole nā kuki, akā wale nō mai nā mea kūpono, ʻo ia hoʻi:

ʻO kaʻai no ka pēke haʻahaʻa-calorie ma kahi papaʻaʻai ʻaʻole pono e hānai i kahi 150 g.

I ka wā kuke, hoʻohana i nā rula:

Mai hoʻohana i ka aila.
Inā pono ka papa ʻaina i kahi huahana wai hoʻomau ʻia, a laila e lawe i kahi haʻahaʻa haʻahaʻa haʻahaʻa.
Mai nā hua hua, hoʻohana wale i ka protein.
Hoʻopili i ke kō me ka mea momona a i ʻole ka papa ʻaina.
Lawe iā Hercules ma mua o nā nati.
Hoʻomoʻa i nā silsone silicone, ʻaʻole pono lākou e launa ʻia me ka momona momona.

Kahi pinepine, ʻaʻole i haʻahaʻa nā haʻahaʻa haʻahaʻa haʻahaʻa i ka mea ʻono me ke kō. ʻO nā ʻano mea hoʻohui o ka vanillin, poppy, cinnamon e hāʻawi iā lākou i kahi meaʻono nani loa. A hāʻawi ka meaʻai ʻaʻai meaʻai i ka māmā i ke kino a ʻaʻole i hoʻohui i ka centimeter i nā hope.