ʻAno kekeʻe mea hoʻonani i 10 mau minuke: kahi kīʻaha no nā keiki a me nā pākeke

ʻAʻole hoʻi ka palaoa no ka pono!

No ka mea ʻai palaoa no ka hana maikaʻi, pono ka ʻike, i ka liʻiliʻi loa, kākau VIX. No laila, he nui nā home kiaʻi e kūʻai i nā pōpoki i nā hale kūʻai a i ʻole nā ​​hale kūʻai.

Akā no ke aha e haʻalele ai i ka ʻohana o ka leʻaleʻa e leʻaleʻa i ka ʻono a me ka ʻono no ka hoʻomoʻa ʻana i ka home?

Hāʻawi mākou iā ʻoe i kahi hiʻohiʻona maʻalahi no nā buns lohi. Hiki iā ʻoe ke ʻai iā lākou ma ke ʻano o ka berena, a hoʻohana paha iā lākou no ka hana ʻana i mau hannele me ka pata a me nā mea hamburgers.

ʻOluʻolu i kahi mau kapa kai wela i ka mau minuke 10

1. ʻO Ham (i ke kumu ʻōlelo, hiki iā ʻoe ke lawe i kahi kīʻī a i ʻole kahi mea momona paha e aloha ai kou ʻohana), ʻoki ʻia i loko o nā kiʻī liʻiliʻi a hoʻouna i loko o kahi kīʻaha
2. ʻOkiʻoki ʻia ka tōmato ʻaila ʻia i loko o nā ʻāpana liʻiliʻi, i hui pū ʻia me ka ham.
3. ʻO kahi liʻiliʻi o nā kaamona, a me kahi ʻāpana liʻiliʻi o nā greens (loaʻa iaʻu ka pākīkī), nani i kuhi me ka pahi a hoʻoneʻe i kahi kīʻaha me nā koena o nā meaʻono.
4. Paʻa mākou i ka tīhi paʻakikī i kahi māla maikaʻi a hoʻouna iā ia i ka hoʻopiha ʻana.
5. Hoʻopiha mākou i ka hoʻopiha me ka mayonnaise a hui maikaʻi.
6. IIiiporocT. E aho ka hoʻohana ʻana i nā mayonnaise homemade no ka kuke ʻana: hiki ke hana ʻia i kekona mau kekona ma o ka hoʻohana ʻana mai i kā mākou pūnaewele.
7. E ʻokiʻoki i ka baguette a i ʻole lauf i kahi pōpō me ka lapalapa hoʻokahi pākahi o ka laulā.
8. Hoʻāʻo mākou e waiho i ka hoʻopiha piha e like me ka hiki ma kēlā me kēia ʻāpana o ka papa, ke kaomi ʻana me kou mau lima.
9. Hoʻopili mākou i ka papa ʻaina me ka pepa paena a kau i nā sandwich ma luna.
10. E kāpīpī iā lākou me ka pepa ʻeleʻele a me ka oregano ma luna.
11. Hoʻouna mākou i ka umu i hoʻomaikaʻi ʻia i nā kekahē he 190, no 5-8 mau minuke: i hoʻoilo ʻia ka ʻīhi a me nā puka maikaʻi.

He mea nani wale nō nā sanikina ʻaʻa: ʻai nā pōpoki, nui o nā mea ʻī a me nā hoʻopiha ʻono. E lilo lākou i mea ʻaina awakea a i ʻole nā ​​pōkā i ka lā: e ʻoluʻolu e hōʻoluʻolu i kou home me kēlā yummy. Mākaukau ʻē aʻe no nā keiki e noi iā lākou e hana hou a hana hou. E ʻike i nā mea momona hou aʻe no nā mea ʻai ʻono a maʻalahi hoʻi ma kā mākou pūnaewele.

2) E hoʻolōʻihi pono i nā 1 mau punina o ka waiū waiū i nā huaʻai, e kāwili maikaʻi i nā mea āpau i kēlā me kēia manawa.

lua pākaukau

3) Mai ka huina i kau ʻia, e hoʻohana i kahi puna e hana i nā pōpoki liʻiliʻi, kau i ka lapoʻa, hoʻomoʻa ʻia.

Waiho nui i waena o nā buns - e kū aʻe lākou i ka wā i hana ai ka palaoa.

ʻO nā pono o ka papa ʻaina meaʻai

ʻO kekahi o nā pono nui, ʻo kā lākou kālama kiʻekiʻe, ʻo nā wā ʻai i ka palaki home e hoʻohaʻahaʻa ʻia e ke kino, e hiki ai iā ʻoe ke mālama i ka luhi nui. Mahalo i ka hoʻomaʻamaʻa kūikawā ʻana o nā ʻanala i hana ʻia ai ka berena, mālama lākou i kahi nui o nā loina loea pono, nā huaora, nā meaʻono kai a me nā minela. He waiwai lākou i ka momona, ma muli o ia, ua hoʻomaʻamaʻa ka hana o ke kumu gastrointestinal, hoʻomaikaʻi ʻia ka ʻili a me ka lauoho.

Pono ʻoe e ʻike he hoʻokahi ʻāpana kīpī i kēlā me kēia lā ka mana o ka olakino e pili pono ana. Eia kekahi, loaʻa kēia huahana i ka protein, kahi e hana ai ia he huahana indispensable no ka poʻe e alakaʻi i ke ʻano ikaika. A mahalo i ka hoʻōla ʻana o ka metabolism, ʻo nā loina berena he huahana kūpono loa no ka poʻe e makemake ana i nalowalo i kekahi mau kilogram.

Eia nō naʻe, ʻo ka pono o ka ʻai ʻana i ka berena ma muli o ke ala a pau i hiki ai ke hoʻonui a hōʻemi paha. No laila, pono ʻoe e ʻai iā lākou i ka ʻōnaehana.

Hoʻopilikia i nā contraindications

E like me nā huahana meaʻai a pau, ʻaʻole hiki ke hoʻopili wale ʻia nā pōpoki palaoa, akā e hoʻopōʻino i ke kino. ʻOi aku pinepine ma mua o ka ʻole, ka mea pono o kahi huahana e hilinaʻi nui i kona ʻano. Ma ka hihia o ka berena, aia nō ke manawa ke kūʻai aku i ka hoʻopunipuni maʻamau o kekahi hōʻailona, ​​i hana hewa i ka ʻenehana hana ʻana. Ma ka hopena maikaʻi loa, ʻo ka hoʻohana ʻana o ia ʻano mea "ʻaiʻai" ʻaʻole ia e lawe i ka hopena kūpono, akā aia paha he hopena a ʻoi aku ka koʻikoʻi. No laila, pono ʻoe e kūʻai i nā huahana i nā wahi i hilinaʻi ʻia.

Akā naʻe, ʻo kahi huahana maikaʻi he contraindications. ʻO ka mea mua, nā papa i ka papa ʻaina ʻole nā ​​mea i loaʻa nā pilikia me ka ʻōpū.

Pono ʻoe e nānā i ke hoʻololi ʻana i kā lākou komo ʻana. Hoʻomaopopo ʻia e ʻai ʻole ma mua o nā ʻāpana 3-4 i kēlā me kēia lā, hoʻokahi i ka manawa me kēlā me kēia pāʻina.

ʻO ka mea maikaʻi a he mea nui loa, ua hoʻohālikelike lākou i nā keiki, me ka mea, ʻaʻole i hoʻohālikelike ʻia ko lākou ʻōpū no nā meaʻai kaumaha.

ʻOle ʻae Hapa Kūkaha

I ka mālama ʻana iā ʻoe iho i nā memes, hiki iā ʻoe ke kuke i ka ʻai ʻai ʻoe iho. E like me ka hōʻike ʻana o nā hoʻomaʻamaʻa, maʻalahi maʻalahi kēia.

E kuke i ka berena maʻalahi e pono ai ʻoe e lawe:

• 1 kolo o ka palaoa rio a me ka oatmeal
• 100 g palaoa bran and palaoa wīwīkū palē
• 600 ml wai wai
• ʻO ka paʻakai e hoʻāʻo.

ʻO ka oatmeal Grinded i kahi kāwele i hui ʻia me nā mea ʻono ʻē aʻe i kahi palaoa. Ma hope o kēlā, hoʻomoele kūleʻa ka lehulehu i ka palu pulu a kau i kahi pā ma ka umu. Pono ka palaoa i loko o kahi mahana o nā manawaʻoi aku ma mua o 190 degrees no 10 mau minuke. A laila pono ʻoe e kiʻi i ka papa palaoa ma waho o ka umu a me ka hōʻino e hōʻoki i ka pōpō semi-hoʻopau i nā ʻāpana. A laila kau hou i loko o ka umu no hoʻokahi hola.

ʻO ka berena bran meaʻai me ka bran

Hoʻokomo ʻia kahi papaʻaina meaʻai māmā me ka:

• 150 kalama oat bran,
• 60 g keleawe palaoa,
• 250 ml waiū skim waiū
• 2 mau hua liʻiliʻi
• 1-3 ʻulaʻula kākā,
• ʻO nā ʻōmaʻomaʻo, ka paʻakai, ka pepa e hoʻāʻo ai.

E kuke i kēlā meaʻai meaʻai ma ka home, pono ʻoe e ninini i ka bran i ka waiū a hoʻokahe ia no 20 mau minuke. A laila, paila aʻai a i ʻeli pīpī paha, ʻāwili a i ʻole ʻōpala (e hoʻāʻo) e hoʻohui i ka pā.

Ma hope o 20 mau minuke, hoʻolele ʻia nā hua i loko o ka palaoa, a kāwili nui ʻia ka ʻōpū holoʻokoʻa. Ma hope o ka liʻiliʻi liʻiliʻi, e kau ʻia ka palaoa ma luna o ka pā paona i uhi ʻia me ka ʻokiʻoki a hoʻomo ʻia no 20-30 mau minuke. A ʻoki ʻia ka ipu ʻaina i ʻāpana.

ʻAi, papaʻai, me nā pala flax

Aia kekahi i nā ʻoliʻoli me nā ʻano hoʻohui. ʻO keʻano kūikawā, nā hua flax, waiwai nō hoʻi i nā mea momona, hiki ke hoʻohana.

No ka kuke ʻana, pono e wili i 2 mau punetēpela o nā kinipōpō i kahi māla. A laila e hoʻohui i ka hapalua o ke kīʻaha o ka buckwheat a me kahi palaoa palaoa palaoa a me 2 mauʻa o ka palaoa palaoa ma laila.

Hoʻohui ʻia i loko o ka hui maloʻo i 1 hola kulu o ka huʻu maloʻo, ka kō a me ka paʻakai e hoʻāʻo. I kēia manawa hiki iā ʻoe ke hoʻopiha i ka wai, e like me ka nui o ka hoʻopili e lawe ai, akā ʻaʻole iʻoi aku ma mua o 2 mau aniani.

Ma hope o ke kāwili ʻia ʻana o ka palaoa i kahi waiū maka, ua pono ia e ʻae a hiki iā ʻoe ke hoʻomaka i ka palaoa.

Makaha Pahu Kiʻi Pahu

ʻAe lākou:

• ʻO kahi hui ʻana o nā hua sesame, flax, maukōkī. Hiki iā ʻoe ke hoʻohui i ka nut nalo - 20g,
• Lōpala niu - 10g
• Oatmeal - 80 g,
• Wai wai - 100 ml
• ʻO ka paʻakai e hoʻāʻo.

Hoʻokomo ʻia nā hua ʻāpana me ka palaoa, ma hope o ka ninini ʻana o ka wai. Pono e hoʻopili ʻia ka palaoa wīwī ma luna o ka pā palaoa a me nā pōpō i hoʻomo ʻia i ka umu ma ka mahana o 180 tikelī no 20 mau minuke. ʻOi aku ka maikaʻi o ka huahana i ʻāpana.

E like me ka huli ʻana, ʻo ka hana ʻana i ka ʻai na ka papa ʻaina he hana maʻalahi a ia, e hopena ana i nā mea ʻoluʻolu maikaʻi i ka hanu me ka berena.