ʻO kaʻai no ke koko koko kiʻekiʻe: nā huahana meaʻai

ʻO kahi kīʻai me ke kiʻekiʻe o ka glucose ka mea e koi ai i ka mea kauʻaiʻaiʻai. ʻO ka hoʻokō ʻana me kekahi mau ʻōlelo aʻoaʻo e hiki ai ke lawe i ka kō i ke koko i ka maʻamau a pale i nā haunaele nui i loko o ke kino a me nā ʻano āpau.

ʻO ka pahuhopu nui o ka meaʻai ka mea e kaupalena i ka nui o nā minamina a i ʻole haʻalele iā lākou. Lā ʻia ka ʻai ʻai nā mea kalai ʻia. Pono ka haʻahaʻa o ka calorie, a loaʻa nā meaʻai i ka nui o ka waiora, a me nā huahana e hoʻonui i ke kōpaʻa koko e hoʻokaʻawale ʻia.

ʻO ka pinepine, me nā kiʻekiʻe o ka glucose, hoʻomaka nā pilikia me ka momona kaumaha, a me ka ʻai me ke kō koko kiʻekiʻe e hāʻawi i kahi manawa maikaʻi loa ʻaʻole wale e hoʻohaʻahaʻa i ke kō a hoʻohaʻahaʻa i nā metabolism, akā mālama pono i kou ʻano.

Pono ka papaʻai me ke koko koko kiʻekiʻe, e pono ka mahele o ka lā i kēlā me kēia lā i kā 5 - 7 ʻai a ʻai i nā ʻāpana liʻiliʻi, e pale aku ai i ka ʻai nui.

Ke hoʻomau nei i ka mea ʻai, pono ka uku nui ʻana i ke kaumaha o ke kino, nā maʻi i loaʻa, ke kōpaʻa o ke kō a me ka intolerance pilikino i kekahi huahana. ʻO ka mea nui nui ka hana a kekahi kanaka e manaʻo i nā kumukūʻai o ka ikehu e kū mai ai i ka wā o kahi meaʻai.

ʻAiʻai kaʻai kiʻekiʻe

No kēlā me kēia mea maʻi, pono i ke kauka ke kūkulu i kahi meaʻai. ʻO ke kānāwai nui ka maʻamau maʻamau. ʻO ke kumu o ka meaʻai pono nā kuki hou, nā inu a me nā wai laʻau, nā meaʻai haʻahaʻa haʻahaʻa.

ʻO ka ʻai me ke kō koko koko ʻaʻole ia ka manaʻo pono e hoʻopiha piha i nā ʻono, akā he mea nui ia e mālama i nā waihona o ke kō i loko o kēlā me kēia huahana ma lalo o kahi āpau. E noʻonoʻo pono e mālama i ka nui o ka protein, nā kalapona a me nā momona i ka meaʻai. Pono ka ʻai paona e kau ana he 45% ka nui, 20% protein a me ka momona o 35%. ʻO ia me kēia hoʻohālike e hiki i ka pae haʻahaʻa maʻamau e hiki ke hoʻokō.

ʻO ka papaʻaina me ke kōpaʻa kiʻekiʻe e mālama pono iā ʻoe i ka huaʻai i ka wā āu eʻai ai, no ka mea, ʻaʻole hiki ke ʻai ʻia ke ʻai ʻia. ʻAe ʻia nā grapefru, ʻuala a me nā hua ʻai, akā ʻaʻole hiki ke ʻai ʻia ka maiʻa.

Eia kekahi, kahi kīʻai me ka hānai nui e pono e hoʻopōmaikaʻi me ka pinepine o ka lawe ʻana i ka meaʻai. He maikaʻi ka ʻai pinepine ʻana ma nā wahi liʻiliʻi, no ka lā hiki iā ʻoe ke ʻai i ka 4 a 7 mau manawa. Hoʻomaopopo ʻia ka hoʻohana ʻana o ka paʻakai e palena, a haʻalele loa i ka waiʻona.

ʻO ka hapa nui loa o ka meaʻai, he mau meaʻai kuke (ʻoi ʻia, kupa, ka ʻai) a me nā hua. ʻO ka mea nui loa ka ka inu ʻona, i kēlā me kēia lā pono ʻoe e inu i ka liʻiliʻi o 2.5 lita o ka wai maʻemaʻe.

He kaha momona a me ka hapaha

Ke alakaʻi nei ka wahine hāpai i ka wahine e ʻai pinepine me nā kiʻekiʻe glucose. ʻO kekahi kuhi o kekahi o nā meaʻai, e hoʻopōʻino i ka pēpē ʻole a me ka makuahine. Pono ka nānā ʻana o nā makuahine e hiki mai ana me ke kō ka nui o ke kō i ko lākou koko i ka manawa āpau, a e ʻike i ka hoʻonui ʻia o kā lākou kolamu i ka wā hāpai.

No ka hana i kēia, hiki iā ʻoe ke kūʻai i kahi pāhaʻi kūikawā kahi e hiki ai iā ʻoe ke hoʻoholo i ke koʻikoʻi o ka glucose me kahi puna o ke koko. Pono ke ana ka Sugar ma loko o ka ʻōpū ʻole ma mua o ka ʻai ʻana.

Pono ʻoe e ʻai i kēlā me kēia hola 3, a i ka pō ʻoi aku ka lōʻihi o ka hola ma mua o 10 mau hola. He aha nā huaʻai a me ka waiū ʻaʻole i ʻae ʻia e hoʻopau ʻia i ka pō? Loa loa nā mea a pau!

Ke alakaʻi nei ka mea hāpai i ka mea nui e hana i ka meaʻaiʻai i ka ʻai ʻai i loko o ka liʻiliʻi o ka paʻakai, ka aila a me nā mea ʻala.

He aha ka maikaʻi e ʻai ai i ka cereal? Maikaʻi loa ʻo Buckwheat, a me ia ka palaoa moa, a mea ʻona mauʻu, a ʻai ʻole wale nō i nā lau ʻai. Mai nā kolu, nā meaʻai liʻiliʻi a me nā kuki huki kūpono. ʻAʻole ia e hāʻawi i ʻai i nā ʻai ʻulaʻula, i ka hua, ka momona a me ka mea lae hoʻi.

Hoʻonui i nā meaʻai momona kiʻekiʻe

Pono e hoʻokokoke ʻia kahi meaʻai no ka maʻi maʻi maʻi e like me ka makahiki o ka mea maʻi, kona paona a me ka pae kiʻekiʻe o ka glucose. ʻO Diet wale nō ke ala e lawe ai i ke kō i ka maʻamau, no laila e pono e koho pono ʻia ka mea ʻai, a ʻike i nā huahana e hele aku ai ma laila, e noʻonoʻo pono e hahai i nā ʻōlelo a kahi mea hoʻomaʻamaʻa a me ka endocrinologist. Ma kahi o ka meaʻai, hiki iā ʻoe ke noi i ka hana pilikino māmā, no laila he papahana piha.

Pono ka hoʻokumu ʻana o kaʻai i nā meaʻai haʻahaʻa-calorie. He mea nui ia e hoʻopau i nā lau ʻai makahiki, a pono e mālama i ka nui o nā hua, no ka mea nui ka nui o lākou i ke kō a nui ke kō i ka pae kiʻekiʻe. E pōmaikaʻi nui nā cereals no ka mea hiki iā lākou ke hoʻohaʻahaʻa i nā kiʻekiʻe o ke kō a pale i ka hoʻokumu ʻana i ka cholesterol. Me ka maʻa ʻaoʻao, hiki iā ʻoe ke ʻai i ka oatmeal, ka laiki a me ka buckwheat.

Nā meaʻai ʻaila kiʻekiʻe

ʻO ka nīnau no ka mea e hiki ke ʻai ʻia ma ka wā e hahai ana i ka ʻai ʻana i ke kōkōlohi me ka hopohopo he nui loa ka poʻe e loaʻa ke kō, a me nā pilikia me ke pancreas a i ʻole nā maʻi hormonal i loko o ke kino. ʻO ka papa inoa aʻe o nā huahana ka mea i ʻae ʻia ma ke koena kiʻekiʻe a ʻae e lawe i kāna hana a me ka hoʻokalakupua i nā mea maʻamau.

ʻO nā lau nahele - ke kumu o ka ʻai. ʻOkoʻi ka ʻai nui loa, akā hiki ke ʻai ʻia a ʻūlū ʻia. ʻAʻohe nāʻaina maloʻo i ʻōlelo ʻia.
Hoʻohana ʻia nā huaʻai - ʻo nā mea haʻahaʻa wale nō i ka koko a me ka glucose. Hōʻike ʻia lākou e ʻai ʻia ma hope o ka hoʻokomo ʻana i ka meaʻai nui.
Nā huahana tumō - nā lau a me nā huahana palaoa ʻē aʻe i loaʻa ka liʻiliʻi liʻiliʻi. ʻO kahi koho maikaʻi loa ʻo ka palaoa rye, palaoa āpau, pulehu palaoa a me ka palaoa bran. ʻAʻole hoʻohana ʻia ka hoʻohana ʻana i nā muffins, nā pōpoki, nā pōpō a me nā ʻōwili.
ʻAʻano - pono ʻo ia i ka ʻaʻai. ʻAe ʻia a veal, ʻai moa, ʻai, a me ka iʻa. ʻO kēia huahana a pau i kuke ʻia ai a ʻaihue paha.
Nā huahana waiū waiū - casseroles, ke kīkī pākīkī, kahi kīkī kekeʻe. Ke ʻoluʻolu, ke ʻimi ʻono a i ʻole kulu paha i lawe ʻia ma mua o ʻelua mau aniani i kēlā me kēia lā.
Nā hua hua - ʻaʻole hiki iā ʻoe ke ʻai i nā mea ʻelua i ʻelua lā. ʻO Krups ka mea pono e hoʻohana pono ai o ka pāʻai me ke kō, inā ua hiki iā lākou ke hoʻokaʻawale i ka kolamu, aia ka nui o nā protein o nā lau a me nā huaora B. , palaoa a millet. Akā ua pāpā ʻia ʻo semolina.

Nā meaʻai i papa ʻia

He kumuhana pili kūpono kēia i ka hoʻomākaukau ʻana o ka meaʻai. Me kahi minamina o ka glucose i loko o ke koko, pono ʻoe e kau palena a maikaʻi paha e haʻalele i ka hoʻohana ʻana i nā meaʻai i loaʻa nā nui o nā kīleʻopa, glucose a me ke kō.

ʻO ka hoʻopau piha loa i ka meaʻai, pono e hoʻokaʻawale i nā mea inu ʻona, a me nā pā ʻai, na mea ʻūlū (koe wale nō ka meli) a me kekahi mau huaʻai. Ma keʻano holoʻokoʻa, ua hōʻike mākou i ka like ʻole o ke kō koko a me ka waiʻona!

ʻO nā meaʻai e kōkua i ka hilahila haʻahaʻa e kiʻekiʻe i ka fiber. ʻAʻole hiki iā ʻoe ke ʻai i ka ʻiʻo, ka waina, ka maiʻa, ka paʻakai a me nā pā aniani, no ka mea e hoʻonui hou ai kēia kō i ke kō koko.

Hoʻopiʻi i ka Papa Kūʻai Nui kiʻekiʻe

No ka hoʻihoʻi ʻana i ke ʻano o ke kino i ke ʻano maʻamau, ʻo ia ka mea e hoʻomohala i kahi papa kuhikuhi a nānā pono ʻia. Inā hoʻokumu ʻia ka papa kuhikuhi i kahi papa inoa o nā meaʻai a ʻae ʻia a me nā mea i pāpā ʻia, hiki ke hoʻoponopono maʻalahi i ka meaʻai.

kekahi omelet i ʻelua hua o hoʻokahi mau ʻāpana, hoʻokahi puna o ka ʻona a me nā 100 g o ka bean pods,
ʻōmaʻomaʻo ʻō a i ʻole he decoction o nā kuʻi ma luna.

huelala ʻaala
berena me ka bran.

mea ʻai me ka palaʻai a i ʻole mea ʻai ʻai,
umauma moa
ʻawa a pau ka kalato,
inu wai.

kaʻaʻa a me ka iʻa palaoa.
huelala ʻaala
hoʻokahi kīʻī o ke keahi a i ʻole kaʻaheʻe mai nā mea kanu.

Me kēia meaʻai, ʻaʻohe manaʻo o ka pōloli, no laila e hoʻohaʻahaʻa loa ʻia.

ʻO nā loina nui o ka meaʻai

Hiki ke hoʻokaʻawale ʻia lākou i ka papa inoa:

Pono ka momona o ka ʻai.
ʻO ke ʻano maʻamau o kēlā me kēia lā ka waiwai 1500-1800 mau kalona.
Pono e hoʻoponopono ʻia ka polū.
ʻO ke kumu o ke olakino e pono e hōʻemi i nā kīleʻīleʻa paʻakikī, nā huaʻai, nā mea kanu, ʻo nā pilama holoholona a me nā mea kanu hoʻi.
Pono e haʻalele ʻia nā huahana ʻino. ʻO nā papa momona maʻalahi.
Pono ke koho ʻana o nā huahana i ka calorie liʻiliʻi, a me ke kāohi ʻana i ka glycemic index.
Pono ka maʻiʻaʻai. Eʻai i 5-6 mau lā i ka lā ma nā wahi liʻiliʻi.

ʻO ka poʻe e makemake ana i nā loina o ka papaʻaʻai e hōʻike ʻia ana no ke kō koko nui a me nā meaʻai i hōʻike ʻia no ka ʻaiʻai, pono lākou e ʻike he mea nui loa ka hahai ʻana i kahi hoʻoponopono inu. ʻAʻole ʻae ʻia ka make wai. ʻO ka helu o kēlā me kēia lā ma kahi o 2.5 lita o ka wai maʻemaʻe.

Pono e hoʻokaʻawale ʻia nā pī a me nā ʻuala mai ka meaʻai no ka mea he kiʻekiʻe ko lākou glycemic index. Pono e hāʻawi i ka makemake i ka palaoa i hoʻomoʻa ʻia, ka palaoa a me nā mea hou. Hoʻokumu lākou i kekahi o nā papa nui i hōʻike ʻia ma nā wahi puna koko koko nui.

ʻO nā huahana huahana i hiki ke hoʻopau ʻia me ka makaʻu ʻole e hoʻākāka ʻia i loko o ka papa inoa aʻe.

Pono nui nā mea kanu no ka mea he kumu lākou o nā mea kanu i komo i ka hoʻowalewale ʻana a me ka metabolic - ʻo kēia nā paʻakai mineral, nā huaora, nā huina o ka mea ʻai, nā mea kanu o ka meaʻai a me nā waʻa hanu.

Nā huaʻai a me nā hua waina

ʻO ka papaʻai i kauoha ʻia no ke kō koko koko nui e palena nā huahana o kēia pūʻulu. Pono e haʻalele ʻia nā ʻano momona - pono ʻoe e hoʻopaʻa i ka hoʻohana ʻana i nā huʻu, nā melons, nā hua waina, nā kīniki a me nā maiʻa. Pono maoli e hōʻole i nā lā.

Akā ua ʻae ʻia nā huahana aʻe:

Nā hua kanu ʻōpala: huehue, ʻona, lemon, mandarin.
Nā huaʻai: nā nectarines, nā huaʻalā, nā peach, nā plums, nā pears.
Me nā kumulāʻau a me nā māla huaʻai: nā cherries, nā huaʻala, nā huaʻai, nā ʻōpala, nā cranberry, currants, blueberries, blueberries.

ʻO nā hua huaʻai i loaʻa i nā mea momona ma mua o nā hua maʻamau, no laila pono lākou e haʻalele. Ma ke ala, mai nā hana e hiki ai iā ʻoe ke hana i nā kīʻaha hua, nā hoʻohui a me nā meaʻala ʻoluʻolu. ʻO nā ʻāpana ʻokoʻa e hoʻomaʻemaʻe i ka meaʻai.

Nā iʻa a me ka iʻa

Ke hoʻomau nei i ka papa inoa ʻana i nā papa inoa o nā huahana me ke kō koko koko kiʻekiʻe, pono e hoʻomaopopo ʻia ma kēia ʻano ua pono ia e hoʻohana i nā ʻano haʻahaʻa haʻahaʻa:

I ka ʻai ʻana i nā kīʻaha ʻai, pono e hoʻoneʻe i ka ʻili a me ka momona momona. Hāʻawi ʻia i kekahi manawa i ka hoʻohemo ʻana i ka meaʻai me ka offal - nā moa moa, ka ʻōlelo, nā leʻa. Akā pono ʻoe e haʻalele i nā huahana:

Nā Loʻi.
Nā Loʻi.
Lā ʻia a ʻala ʻia i ka palaoa.
ʻO ka pipi a me nā puaʻa momona.

Akā naʻe, ʻaʻole ia ka liʻiliʻi o ka papa inoa o nā huahana no ke kō koko koko kiʻekiʻe. Hiki ke hoʻololi i ka meaʻai a ke kai.

ʻO ka mea nui, ʻo ka hoʻomaʻamaʻa pono i nā kumu o ka protein holoholona. ʻAʻohe hihia e hoʻomoʻa iā ʻoe. ʻOi aku ka maikaʻi i ka kuke ʻana a i ʻole ka pipi. ʻO kēlā mau kīʻaha e olakino a me ke olakino.

Nā huahana huahana

Mai ka meaʻai e hoʻokaʻawale i kēlā mau huahana:

Kālā keke.
No kaʻaila a me kaʻaila momona.
ʻO ka waiū momona.
Kāwī, margarine a me ka pata.

Akā ma ka ʻaoʻao ʻē aʻe, kahi papaʻa me ka hoʻoliʻiliʻi koko e hiki ai iā ʻoe ke hoʻohana i kēia mau huahana:

Ryazhenka.
Kefir low-fat.
Ke ola "Health".
Suluguni.
Brynza.
Uono maoli i ka nui.
ʻO ka moena hoʻohaʻahaʻa haʻahaʻa.

ʻOiai ke kūpono o kēia mau huahana, a i ka wā e hoʻohana ai iā ia, pono ʻoe e ʻike i ke ana. Pono ka kefir kīʻaha haʻahaʻa, akā ʻaʻole ʻoe e inu i ka lita i ka manawa, e like me nā mea he nui a aloha hoʻi.

He punawai nui loa o nā mea lae paʻakikī i ka nui o ke kō koko koko. ʻO ka papa inoa o nā huahana i ʻae ʻia e ka meaʻai e like me kēia:

Mālama maikaʻi kēia mau kōpī i nā nui o ke kō. Akā e haʻalele ʻia nā semolina a me keʻokeʻo keʻokeʻo. Hele like no ka grama a me nā cereals koke. ʻO lākou he preservatives a me stabilizers, a me ka mea e hānai ai i hōʻeha maikaʻi.

Ma ke ala, ʻoi aku ka maikaʻi o ke koho i nā grits coarse.

Hoʻokāhewa

ʻO kahi kīʻai me ke kō koko koko nui koʻikoʻi. ʻO ka mea hoʻomaka i ka nānā ʻana, e hāʻawi ʻo ia i ka nui, me nā mea maikaʻi maʻamau.

Paʻa wai momona curd.
Kālā
Kāleau.
Nā wai ʻala a me nā ikaika.
Paulo.
Nāoa
ʻO nā wai momona.
Halva.
Kalikimaka.
ʻO kekahi kikoʻī a me nā mea ʻala.
Hana i nā bakery, nā pōpō, nā muffins, nā pōpō, nā pōpoki, a me nā mea.
ʻAkohola

ʻO kēia mau huahana hōʻino - ʻo ia hoʻi kahi liʻiliʻi me ka nui o ke kō koko koko e "lele" i nā pae koʻikoʻi.

Hoʻopau maikaʻi i ke keke vanilla

E noʻonoʻo paha he mea paʻakikī loa kaʻai ʻana me ka pau ʻole o nā ʻaina. Akā ʻaʻole, ʻo ka hahai ʻana i kahi papaʻai me ke kō koko koko kiʻekiʻe, hiki ke papa ʻia ka papa ʻaina. Ke aʻo ʻana i kekahi mau ʻoni kūpono, ʻike maopopo maoli ʻoe i kēia.

Inā makemake ʻoe i kahi mea kuhi, hiki paha iā ʻoe ke hana i keke kolo. No ka hana ʻana i kēia, pono ʻoe i nā ʻōhua like:

momona-momona maoli i loko o ka wai - 250 g,
hua moa - 2 pcs.,
palaoa - 7 tbsp. l., taai a.
momona momona-momona 100 - g,
kūpaʻa - 4 tbsp. l., taai a.
kahi pākī i ka pōpō palaoa a me ka vanillin.

ʻO ka mea mua ke pono iā ʻoe e kāwili i ka fructose me nā hua moa moa, a laila, e hoʻohui ai i ka vanilla, ke kīwī kekāwili, ka palaoa a me ka paʻu palaoa i loko, ua kī maikaʻi.

E uhi i ka papa palaoa me ka pepa a ninini i ka palaoa i laila, a laila e hoʻouna i ka umu, hoʻomoʻi ʻia i 250 ° C. Hoʻomoʻa no 20 mau minuke. ʻOiai e hoʻomākaukau ana ka palupalu, hiki iā ʻoe ke hana i kaʻaila - hahau i ka vanilla, cream cream a me ka fructose.

Hoʻopili i ka pā hopena i hana ʻia me kēia ʻano momona, a hoʻonani i kou hua punahele ma luna. A i ʻole ʻala.

Omelet me nā broccoli a me nā hua moa

ʻO kahi koho maikaʻi no ka pāʻina ʻono a me nā pāʻina kakahiaka. No ka hoʻomākaukau i ka ʻāpana hana, e pono ai ʻoe:

wai lemon - 4 kolo,
brocoli - 1 pc.,
ʻānā huaʻai - 3 pcs.,
aila ʻaila - 50 ml,
he paʻakai liʻiliʻi ka paʻakai
wai - 15 ml.

I kahi pahu liʻiliʻi, hahau i nā hua a hoʻohui i ka paʻakai, ka wai a me ka wai lemon i ka nui. E holoi maikaʻi i ka ʻōpalaʻala a hoʻōla ia mea. E ninini i loko o ka pālolo hua, hui ʻia, a ninini i loko o ka pā pā i loko o ka pā kuke ʻia E hoʻomākaukau i ka omelet no 6 mau minuke no ka wela wela.

Paki ka pōpō me ka pulu

ʻO nā meaʻai i ʻae ʻia me ke kōhi nui i ke koko, hiki iā ʻoe ke hana i kahi pākaha ʻono. E pono ʻoe i nā ʻāpana like:

Kāleʻa - 50 g
wai momona haʻahaʻa - 50 ml,
mele ʻōpiopio - 100 g,
lemon - 1 pc.,
aila oliva - 40 ml,
kīwī pōpoki - 1 pc.,
he paikia o ka paakai a me ka pepa.

No laila, pono ʻoe e holoi i nā mea kanu a hoʻōla maikaʻi iā lākou, e hui pū me ka panikena a me kaʻaila momona. I kēia huina, hoʻohui i ka wai i kulu ʻia mai nā ʻeleʻele lemon 2-3. A laila hoʻomoʻa i ka ʻaila ʻoliva i loko o ka pā a hoʻōla pālua i nā ʻaoʻao ʻelua.

I ka mākaukau ʻana, kau i kahi pā, a ninini i loko o nā pā i hana mua ʻia.

ʻĀhu hā

Pono e hoʻokomo i kēia kīʻaha i kāu papaʻai inā hōʻeha ʻia kekahi kanaka i nā hōʻailona leʻaleʻa a me ke kō koko kiʻekiʻe. Hoʻokipa maikaʻi ka hupa ʻeke i ka ʻaina. No laila, pono ʻoe i nā huahana hou:

maunu porcini hou - 200 g,
kāpiki - 200 g
kalepa - 2 pcs.,
pāhala ʻala - 1 pc.,
kēpala paʻala - ½ kīʻaha,
kamato - 1 pc.,
aniani - 1 pc.,
pata - 2 tbsp. l., taai a.
lau lau - 2 pcs.,
ʻeleʻele ʻeleʻele - 5 nui,
kekahi mau greens a me nā māla wai e hoʻāʻo.

Inā maʻamau ke ʻano o ke kanaka a ʻae ʻia ke kauka, a laila hiki iā ʻoe ke hoʻohui i kahi ʻuala liʻiliʻi 4, ʻele ʻia i mua o ka lawe ʻana i ke kīwī.

Pono e ninini i nā ʻōpū me ka wai wela no 10 mau minuke. Ma hope o ka manawa, hoʻoneʻe a wīwī. Mai ninini i ka wai - e koi ʻia ia e hana i ka ʻai.

Hoʻokomo ʻia nā palahala i loko o kahi pā i loko o ka pata, me ka ʻōmole a ʻōʻī i ka aniani wai, ka ʻōmato a me nā kaloti. Ma hope o 7 mau minuke e hoʻohui i ka waiū a hoʻohui i ka nui o ka nalo me ka wai. E ninini i ka kāpeti kalaka. E lawe mai i kahi kuke ma luna o ka wela wela, a laila e kuke no 1/3 hola ma ka lohi.

Ma ka hapalua e mākaukau e hoʻohui i nā pī a me nā mea ʻala.Hoʻomake ʻia keʻa iʻa me nā lau ʻala ʻala a maikaʻi ʻole.

Nāwī hua ʻoki

Hiki i kēia meaʻenehana ʻē aʻe ke ʻano o ka ʻai. Eia kahi mea e pono ai e kuke iā ia:

hua pomegerane - 70 g,
keokeo - 2 ʻōpō,
ʻōpala - 2 pcs.,
hōʻino - 50 g,
ʻaila ʻaila - 30 ml,
he mākeke o ka paʻakai.

Pono e holoi ʻia ka ʻōpala, a ʻokiʻoki i nā huelo, e hoʻomo i ka umu ma ke ana wela o 180 ° C a pau i ka piha piha. A laila eʻoluʻolu, e kulu a waiho i loko o kahi kīʻaha blender. E hoʻohui i nā ʻanuʻu ʻokiʻoki, kaʻaila a me ka kālai maikaʻi loa.

Pono e loaʻa i ka papahiki homogeneous, kahi e hoʻomoʻa ʻia me ka ʻaila aila, paʻakai a me ka ʻulaʻula. Ma hope o kāu e hiki ke lawelawe.

Polikula Pula

ʻO kekahi hiʻohiʻona maikaʻi. ʻOi ka paila o kākena pakano no ka kō, a ʻo ka mea pono ʻoe e hoʻomākaukau ai i kēia momona.

hua eama māmā - 1,5 l,
aniani a me nā kāloti - 2 pcs.,
pāhuʻi - 350 g
pata - 50 g,
paona aato - 70 g,
greens a me kekeke,
he paikia o ka paakai a me ka pepa.

Eia hou, inā e hāʻawi ke kauka i kekahi manawa iā ʻoe e ʻai i ka ʻuala, hiki iā ʻoe ke hoʻohui i ka 2 kūleʻa (e akahele mua ma mua o ke kōkau.

E liki i nā mea kanu. Kohuʻa i ka hupa, e hoʻolei i ka ʻuala ma laila a kuke no 10 mau minuke. I kēia manawa, kāpī i nā kāloti, nā aniani a me ka paukena i ka pata (lawa 7-8 mau minuke). A laila hoʻohui iā lākou i ka kalo. Kuki a maloʻo ka paukena. A laila hiki iāʻoe ke hoʻohui i ka paʻakai a me ka pepa.

E hōʻalo i ka pauka, a hoʻomau i ka koena nui me kahi kāwili i loko o ka lehulehu homogeneous. A laila, me ka pau ʻole o ka hoʻopili ʻana, e ninini i loko o ka waiū - kahi kālā i loaʻa ke ʻano creamy ʻano.

E lawelawe me nā croutons, kāpīpī i ka paka me nā mea kanu, ke kō a me nā pua ʻala.

Papa no ka pule

Pono e noʻonoʻo nā mea a pau e nīnau ʻia e ka poʻe e nīnau i ka nīnau: "A inā e hoʻemi ʻia ke kō koko, pehea e hoʻohaʻahaʻa ai?" Hiki ke ʻano ke momona a ʻono nā meaʻai, ʻo ka mea nui ka ʻimi ʻana i nā manamana hou a mai hopohopo e unuhi iā lākou i ka ʻoiaʻiʻo. A ka mea hope loa, pono ia e noʻonoʻo i kahi papahele haʻahaʻa no ka hebedoma, ka mea i mālama ʻia e nā mea hoʻoponopono kaiʻai.

Ka ʻaina kakahiaka: ʻo ka waiū pōkole momona haʻahaʻa, kahi lawelawe o ka loko o ka buckwheat a me kahi aniani o ka koko.
Snack: kahi aniani o ka waiū.
ʻAina awakea: ʻo ka mea momona haʻalulu me ka kāpeti hou, kahi pīpī o kaʻai i hoʻolapalapa a me ka hua leʻaleʻa.
ʻAhina ahiahi: kaʻaila ʻona.
ʻAi ʻaina: iʻa ʻāpala me ka waiū waiū, kahi kīʻaha o kaʻaila a me ka kāpeti me ka kāpeti.

Ka ʻaina kakahiaka: he ʻāpana o ka paila hulina, a coleslaw, hua manu kuke ʻia a me ka mea inu ʻawa.
Snack: kahi aniani o ka waiū.
ʻAina awakea: huehue ka pīpī, pickle, pipi momona me ka waiū a me kahi aniani o ka puna.
Snack: ʻele hua.
ʻAiina: moa iʻa ʻia, kākele a me kahi kīʻaha o kaʻaila.

Ka ʻaha kakahiaka: kahi ʻōpala i ʻōmole ʻole me ka hua manu me nā mea kanu hou, umauma kūpaʻa, kāmato hau, kahi ʻāpana i ka palaoa a me kā lākou.
Snack: ʻaʻa a me ka nunu me ka bifidobacteria.
ʻAkahi ʻaina: huela ʻaʻai, ʻaila lemi, moa moa iʻa ʻia, kahi ʻāpana o ka pākana i hoʻomoʻa ʻia me kahi ʻāpana berena la.
Snack: māmā kukui a me ka hua ʻohi.
ʻAina pāʻina: ʻoʻa iʻa lau a me ka lau ʻuala, hou ka ʻāpī ʻia mai nā hua ʻala.

ʻAina kakahiaka: kahi ʻāpana o ka buckwheat, hapa kīkī liʻiliʻi me ka waiū kekeke a me ka inu kīkē.
Snack: kefir.
ʻAiʻaʻa: ʻaina wai kāpī me ka laila hou, ka palaoa i hoʻomoʻa ʻia me ka palaoa a me kahi aniani o ka compote.
Snack: pear.
ʻAiina: ʻāpala me ka kāpeti, nā iʻa iʻa me ka waiū iʻa, kaʻaila.

Ka ʻaina kakahiaka: kekahi oatmeal, ke kīkī pākala me ke kapa ʻono ʻona a me ke aniani o ka niu.
Snack: ʻele.
ʻAi ʻaina: borsch kūʻaina, kahi ʻāpana i kalua, kahi ʻāpana o ka buckwheat a me kaʻaila.
Snack: hoʻokahi lepili i ʻoki ʻia.
Kaʻaina: hua manu hānai, vinaigrette a me kaʻaila.

Ka ʻaina kakahiaka: ʻo ka paila bakwheat, kekahi caviar squash, kahi ʻāpana o ka palaoa a me kaʻaila.
Snack: 2-3 mau ʻanuʻu maloʻo, hāpana hua.
ʻAina awakea: kākāū iʻaila, sauerkraut, hoʻohui wai ʻia me ka ʻaha o ka iʻa momona haʻahaʻa, compote fruit.
Snack: kahi'ōmaʻomaʻo liʻiliʻi a me kahi karai o kaʻaila.
ʻAi ʻaina: casserole kākā o ke kō me nā hua ono, ka momona rosehip.

Ka ʻaina kakahiaka: ka paʻakai ʻala, ʻoki ʻia (1-2 ʻōpala), kahi ʻāpana pōpō, hapa hapalua o kahi ʻōmala a me kahi kīʻī o kaʻaila.
Snack: kekeahi momona kīwī, hua ʻomaʻo.
ʻAkahi meaʻaʻai.
Nā kīʻaha: nā kīwī, ʻoi me ka waiū.
ʻAi ʻaina: pīpī iʻa me ka pipi kīwī, ʻōpala a me kaʻaila.

Hoʻokumu ʻia, e hiki ke hoʻomaopopo i ka mea ʻai i ke kō o ke kō. I ka ʻoiaʻiʻo, hiki ke hoʻololi ʻia - he mau kekeʻe o nā kīʻaha e wikiwiki e hoʻomākaukau a me ka momona loa. ʻO ka mea nui ka hoʻopau ʻana i ke ʻano ponoʻai no ke kino.

Ma ke ala, hiki iā ʻoe ke loaʻa nā kīʻaha ahiahi i nā hola 2 ma mua o ka hiamoe. Hiki i kēia ʻōmole paʻakai, kahi kīʻaha o ke kewa haʻahaʻa haʻahaʻa, nā hua i kuke ʻia, kekahi inu waiū-momona, ʻelua kīʻaha me kaʻaila, a pēlā aku.