ʻO nā hoʻolālā 3 no nā ʻaina ʻahaʻaina haʻahaʻa - hoʻomaikaʻi i kou olakino

ʻO ka ʻai ʻana i ka ʻai me ka haʻahaʻa-calorie kahi o nā hoʻolālā e hiki ai i nā mea a ke kanaka ke hahai i ka mālama i ke kaumaha. ʻOiai ke manaʻo nei kekahi poʻe e pono mākou e hōʻea i ka ʻaina ahiahi i ka "hoʻopakele kalala", i ka ʻoiaʻiʻo ka ʻoi aku ka maikaʻi o ka haʻalele ʻole i ka pāʻina.

Makemake ʻoe e aʻo i ke kuke ʻana i kēia mau paʻi? E ʻike i kā mākou koho makana liʻiliʻi ʻaha a 3.

No ke aha he mea nui e kau ai i ka pāʻina?

Kūlike ʻole i ka manaʻo o ka poʻe he nui, ʻO ka haʻalele ʻana i ka pāʻina ahiahi ʻaʻole ala maikaʻi ke lilo i ka momona. ʻOiaʻiʻo, e like me ka hōʻike o ka noiʻi i paʻi ʻia ma ka Nā'ōlelo koʻikoʻi i Food Food and Nutrition, ʻAʻohe mea i hōʻike i kēlā pāʻina pāʻinaobesity.

Akā, ua hōʻoia ʻia kēlā ka ʻai ʻana i nā meaʻai kiʻekiʻe-kiʻekiʻe ma mua o ka moe ʻana e hiki ke hoʻomake i ka hōʻuluʻulu momona. A ke hopena, i ka wā o ka manawa, alakaʻi kēia i ka momona nui a me nā momona. No laila he mea pono e aʻo e loaʻa nā meaʻai māmā me ka nui o ka nui o nā ʻiʻo.

I keia ala, loaʻa i ke kino ka nui o nā mea pono e hoʻokō ai i kāna mau hana i ka wā hoʻomaha. ʻOiai, hoʻokele mākou i mea maikaʻi aʻe kāohi i ka ʻono pēlā e pale aku ai i ka ʻai nui i ka lā aʻe.

Eʻike hou: Pāʻai ʻaina māmā e luhi i ka momona me ka ʻole e noho pōloli

Nā kiʻi ʻai no ka ʻaina ʻahaʻaina haʻahaʻa

I mea e hauʻoli ai i nā pono o kahi kīʻaha olakino, hāʻawi mākou i nā hōʻola 3 no nā ʻaina ʻahaʻaina haʻahaʻa. Hōʻalo nā mea i hoʻohui ʻia iā ʻoe e ʻoluʻolu i nā kīʻaha maikaʻi me ka makaʻu ʻole i ka loaʻa ʻana o ka paona. E hauʻoli ʻo ia me ke kaumaha ʻole!

1. Ua kālai ʻia ke kīpī me ka ʻuna

ʻO ka kumupaʻa kahi mea kanu i hoʻokaʻawale ʻia e kona kiʻekiʻe kiʻekiʻe o nā antioxidants. I kēia hihia, hāpai mākou e pānaʻi iā ia me nā tuna i loaʻa ai kahi ʻano momona i nā momona a me nā Omega-3. ʻOi aku ka maikaʻi, hoʻolako wale ia ma kahi o 253 calories i kēlā me kēia lawelawe.

nā mea hoʻohui

  • Kāpena ʻulaʻula (149 g)
  • Kanaka kūlohelohe (85 g)
  • Onion (100 g)
  • ʻO ka paʻakai a me ka pepa (e like me ka hoʻāʻo)
  • Kaʻaila mozzarella keke (20 g)

hoomalolo

  • E hoʻomaka, e holoi pololei i ka pepa ʻulaʻula a hoʻomohala i ka umu ma 180 ° C, me ka wela wela.
  • I ka manawa e wela ai, e kau i ka pepa ma luna o ka pā, a hoʻolapalapa no ka minuke 45.
  • I kēia manawa, e hoʻomākaukau i ke koena o nā mea kanu. E hoʻomaka me ka ʻoki i ke aniani i nā ʻāpana liʻiliʻi a kāwili i ke tuna a me kahi paʻakai liʻiliʻi a me ka pepa.
  • I ka mākaukau ʻana o ka pepa, ʻoluʻolu no ka manawa a laila e hoʻoneʻe i ka ʻeleʻele ʻeleʻele.
  • A laila ʻokiʻoki i ka ʻāpana i ka hapalua, e wehe i nā hua a loko a hoʻopiha me ka ʻano o ka tuna a me ka ʻala.
  • ʻO ka mea hope loa, pīpī me ka mozzarella liʻiliʻi a waiho hou iā ia i loko o ke kaila oven gratin no 2 a i ʻole 3 mau minuke.

2. Pasta me ka parmesan kesi a me nā mea kanu

Ka mea i ʻōlelo ʻole hiki ʻole ʻai i ka pasta i ka ʻaina awakea? ʻO ka mea nui ʻo ka hoʻohui pū ʻana iā lākou me nā mea ʻala haʻahaʻa haʻahaʻa i ʻole eʻoi aku i ka mea i kau ʻia i kēlā lā i kēia lā. Inā ʻoluʻolu ʻoe i kēia papa ʻaina, ʻo kēia ʻanuʻu no ʻoe. Hāʻawi wale ia i nā kalia ʻo 281.

nā mea hoʻohui

  • Pasta (150 g)
  • 4 pū'āpū o kaʻailaʻaila (60 ml)
  • ʻO ka paʻakai (inā pono)
  • ʻAnohea (100 g)
  • Tomato (20 g)
  • He ʻulaʻula nui
  • ʻO 2 punetēpula waina keʻokeʻo (30 ml)
  • Kāhi kihi (20 g)

hoomalolo

  • ʻO ka mua, e kuke i ka pasta i ka wai me ka hoʻolapalapa me nā wai o ka ʻaila ʻoliva a me ka paʻakai.
  • Ke hele a mākaukau, hoʻoheheʻe iā lākou a mālama iā lākou.
  • Nohoʻokoʻa, i kahi loea, hoʻomehana i ke koena lāʻau ʻala a kuke i ka asparagus a hiki i ka ʻōpio.
  • A laila e hoʻohui i kahi kamato, kahi kāwele pīpī keʻokeʻo, a me kahi la o kaina waina keʻokeʻo.
  • I ka mākaukau ʻana o kēia hoʻomākaukauʻa ʻana, e hui pū me ka pasta a lawelawe i kēia loiloi me ka waiū Parmesan liʻiliʻi.

Eʻike houʻia: ʻO nā salaki 3 ʻoluʻolu me ka quinoa

3. Pāʻai me ka moa a me nā lau

ʻO ka wīwī a me nā palaʻai i ʻai ʻia ma waena o nā pāʻina haʻahaʻa-calorie

Pono e hoʻomaopopo he pīpī a me nā meaʻai ʻaʻa kahi o nā laʻa maikaʻi loa no ka pāʻina ahiahi e like me ia hoʻolako wale iā 243 calories. Ma ke ʻano ʻē aʻe, he ʻula nā mea e loaʻa ai nā palekinika, nā huaora, nā minerala a me nā mea nui ʻē aʻe e kōkua ai i ko mākou ola.

nā mea hoʻohui

  • ʻIli pākihi (29 g)
  • Hoʻokomo (50 g)
  • Onion (50 g)
  • Keila pepeke (100 g)
  • Kāpena ʻulaʻula (100 g)

hoomalolo

  • E hoʻomaka, ʻokiʻoki i nā pepa i nā kaula lōʻihi.
  • Kāʻoki ʻia hoʻi ka ʻala i ka julienne.
  • A laila e hoʻomoʻi i kahi pā me kahiʻuʻuku o nāaila olila a hoʻomoʻa i nā mea ʻai. Pōleʻa no nā minuke 5.
  • Eia naʻe, ʻokiʻoki i ka moa i loko o kaʻulaʻula a hoʻohui ʻia i ka pā i loko o ke koena o ka mea kanu.
  • Pomi i nā mea āpau no nā minuke 5 a i ʻole a hiki i ka hōʻea ʻana i ka palapala.
  • E hoʻohui i ka paʻakai a me ka pepa a laila mai ka wela.
  • ʻO ka hopena hope loa, e hoʻomoʻi i kahi loea maʻemaʻe a kuke i ka ʻōpala palaoa.
  • I ka wela (e pili ana iā 2 a i ʻole 3 mau minuke), e hoʻohiolo me nā lau a me ka moa.
  • A laila e hoʻopili i kēlā me ka pākeke a hauʻoli!

ʻO ʻoe paha kekahi o ka poʻe e mokue i ka pāʻina ahiahi no ka makaʻu ke loaʻa ʻana o ka paona? E like me kāu e ʻike nei, Mahalo i kēia mau ʻāpana o ka ʻaina ʻaneʻane haʻahaʻa, hiki ʻoe ke hoʻāʻo i kēia ʻai me ka minamina. Mai kali iki aʻe ʻoe e hoʻāʻo iā lākou i ka home!

Uaʻike muaʻia kēiaʻatikala https://amelioretasante.com/3-recettes-pour-des-diners-faibles-en-calories/