Ke waiho mau nei kēia mau huahana i ka'ai a nā kauka

Loa'a ka'ike o nā kauka, a pono lākou e'ike i ke'ano o ka noho lō'ihi a me ka hau'oli. Eia ka papa inoa o nā huahana i loa'a i ka'a'ai o nā kauka. E ho'ā'o e ho'okomo iā lākou i kāu'ai.

Nā pua

Ho'oma'o nā kauka e'ai'u'uku i nā mea'ai mea'ai a kūkulu i kā lākou'ai ma ka mea kanu. Eia nō na'e, mai nā huahana o nā holoholona,'a'ole lākou e hō'ole i nā hua, no ka mea, he kumu maika'i o ka protein.

Tofu

'O Tofu kahi mea'ono like'ole e like me nā mea momona e like me ka pua'a ai'ole ka moa. 'A'ole pono ka protein ma muli o ka ulu'ana o ka no'ono'o, he mea nui nui ho'i ka ola o ka lolo a me kāna hana ma'amau.

'Ohi

Pono e'ike i nā i'a ma kāu papa'aina, a he nui nā kumu maika'i no kēia. 'O ka i'a e like me ka salmon hānai i ka lolo a me ka pu'uwai, piha i ke kino me nā wai'ona momona momona Omega-3.

Apples

He hua maika'i'o Apple, he mea maika'i no ka snacking. Hiki iā'oe ke kinai iā ia me ke kōkua'ana i ka pōloli.

'O Blueberries

He waiwai nui nā antioxidants,'o nā hua waina e like me ka blueberries e hō'ike mau'ia i ka'ai. 'O ka mea'ai e hā'awi iā'oe i ke olakino a me ka maika'i o ka'ili, a ke emi nei ka mea hiki ke ho'olālā i nā ma'i kuhumu, no ka mea, he mea kōkua ia i ka hakakā'ana i nā lā'au li'ili'i.

'O ka hua

Ma mua o ka ho'opau'ana i kou lā me kahi'ala'olu'olu, i piha i ke kō, e'oi aku ka maika'i o ka ho'opili'ana iā'oe iho me nā lālā. I nā lālā, he'ewalu kalamu o ke kī ma kēlā me kēia kī'aha, a'o ke kōkua, he mea kōkua nui ia i ka hakakā'ana i nā mea le'ale'a a me nā'āpala ma'amau.

'Akena

E ho'ā'o e ho'ohui i nā hua'ai a me nā huaka'i i kekahi kī'aha kahi e kūpono. I ka avocado he mau momona momona momona pono ia, e emi ana i ke ki'eki'e o ka cholesterol ma'amau. Eia nō na'e, e ho'omana'o kekahi no ke ana a loa'a kahi avocado ma nā'āpana li'ili'i.

Pākē

Aia nā hua'ōlelo i loa'a i nā kumukū'ai he'oko'a maika'i loa,'oiai he kumu maika'i'o ia o ka mea'ai'o A, he mea pono no ka lauoho maika'i a me ka'ili. E ho'oulu i ka'ōkihi i nā kī'aha mea kanu me kahi momona momona o ka protein - e loa'a iā'oe kahi'aha'aina nani e piha i nā mea'ai.

'Ahiha

Hō'alo pinepine nā'ōpū i ka mea'ai a nā kauka. He kāko'o maika'i kēia i nā pāla'i mea kanu. Ma nā halaha, nui nā hua B i kōkua i ke kino e loa'a ka ikehu mai ka mea'ai, eia kekahi, ho'onāukiuki lākou i ke kūkulu'ana i nā pūpū koko uila.

'Alika

'O ka manawa he mea maika'i ka'āpana i ka'ono o nā kī'aha, akā he kumu maika'i'o ia o ka huaora C. E kōkua ana kēia mau hua'aola i ka hakakā'ana i nā radical free and reduces the likelihood of cancer. E ho'opili pinepine i ka 'ai'iki i kāu kolo'ai.

Brokoli

E ho'ā'o e'ai i ke kaulike a'ai i nā mea kanu hou - no laila e'ōlelo ana nā kauka e hana. He hua'ai'o Broccoli kahi maika'i loa no ka loa'a'ana o nā mea'ai kūpono.

Mākī

'O ka ho'ohana'ana i ka'ōpena e kōkua iā'oe e ho'onui i ke kūpono o ka waiwai pilikino me ka nui'ole o ka hana. Eia kekahi, ua nui nā calories,'o ka protein - iwakālua maumu no kekahi wahi li'ili'i.

'O kahi pua'a

E kī'ahi ia mea no nā kāne, e'ai a ho'oma'ema'e paha. Ma kekahi hō'ailona,'o ka pua'api'i he mea nui loa ia i kāu'ai, no ka mea he nui ka fiber. Hō'ike kēia i ka hō'olu'u olakino.

'Amona

'O nā mea'ai i loko o nā momona maika'i e pono loa no ka lauoho. Iā lālā,'Amona - e'ai wale i ka'ai'ole me ka pa'akai! 'O nā hua li'ili'i'ole kahi koho maika'i loa no ka pa'ona maika'i.

'O ka'ōma'a mīkini kalo

Inā'ike'oe iā'oe iho i kahi hale'ai wikiwiki, e ho'ā'o e koho i kahi mea e like me ka salame me ka moa. Hiki iā'oe ke pale i ka ha'uki i ke koko glucose. Eia kekahi, he moa - he kumu nui o ka protein me ka nui o nā calorie.

Pāle'a ke'o

Mai hopohopo i ka'ai'ana i nā hua'oa a pau, akā, he maika'i loa nā'ōpū hua. E ho'opiha'ia kēia melota i ka pilikino!

'O nā'ōwili'ōpala

Hiki iā'oe ke ho'ohui i kāu pūlālākole me nā hua'ai a me nā pōpō palaoa maika'i loa. 'O ka ho'ohana'ana i nā'ehi'oko'a i ke kakahiaka e kōkua iā'oe e ho'opiha i ke kino me ka ikaika a ho'onui i ka'ōmole'ana ma muli o ka'ikepili ki'eki'e.

Sushi

E nānā i ke ki'eki'e o ka pa'akai i nā mea'ai a me ka palena'ana i ka laiki, i'ole,'a'ole pono e hopohopo i ka sushi. He koho maika'i loa kēia no ka lāina awakea, piha i nā momona maika'i a me ka protein.

Kaomi

'O nā kāloti me ka hummus he mea kūpono ia no ka mea'ai. Ua hau'oli'o Karots i ka crunch a hā'awi i ke kino i ka nui o ka beta-carotene.

'O Humus

'O ka mea nui o kēia'ati'a he moa. No laila,'o kahi hummus he kumu maika'i o ka protein o ka mea kanu a me ka mea e kōkua ai i ka hau'oli, a me ka mālama pono i ke kūpa'a o ka nui o ke koko.

Nā lā'au lau'a

'O ka'i'o kalo ka mea'ono. Ua māhele like'ia lākou i nā'āpana, i ka mea hou, no laila hiki iā'oe ke ho'onui i ke ki'eki'e o ka protein i kāu'ai.

'O Turmeric

Inā kūpono, e ho'ā'o i ka pihi a me ka turmeric i nā pālaha. He mea maika'i loa ia no ka'ili, ma waho a'e o ka mea pumehana e ho'emi ai i ka nui o nā papahana inflammatory.

Kapena Cale

Pau ka mea'ai i ka mea'alalapa kalepa, no laila e ho'ā'o e ho'okomo pinepine i loko o kāu hua'ai cocktails.

Nā Pā'ālua

'O kēia mau'ano li'ili'i nui ka nui o nā omega-3'ele'a momona, he mea nui no ke ola o ka na'au, a'o lākou pū kekahi me nā antioxidants.

Mango

'O Mango he wahi maika'i loa o nā hua momona hua maika'i. I ka mango, he nui o ka fiber a me ka wai, e kōkua i ka ho'oulu'ana i nā'ōpū.

Letusi

'O kahi leafy greens nui loa ia o nā huamona a hua'ona paha.

Helene Helene

Inā makemake'oe i nā laupala, e ho'ā'o e'ai i ka yogurt Greek me ka mai'a, ka meli a me ka hinamona. No laila hiki iā'oe ke loa'a kahi le'ale'a o ka protein. Eia kekahi,'o ka Greek yogurt he kumu maika'i o nā hana pāpa'i.

'O Honey

'O ka meli ka punahele maoli o nā kolamu: keleawe, hao, magnesium, manganese, phosphorus, potassium, zinc.

'Apona

He mea kūpono kēia mea'ai no nā mea'ai, ho'emi'ia ka pilikia o ka ulu'ana i ka ma'i hīhē a me ka ma'i ma'i.

'O nā kala kala kālepa

E koho i nā kī me ka mea li'ili'i loa, mai nā mea like'ole e like me nā lā a me ka niu.

'o Guacamole

Mahalo i ka mea nui, avocado, guacamole he mea momona maika'i loa, waiwai i nā momona maika'i a me ka fiber.

'O ka hinu'aila

'O kēia kekahi o nā huahana nui o ka mea'ai Mediterranean, kahi kumu maika'i loa o nā momona momona. 'O ka manawa me ka saladi.

Balsamic winika

Hana ka balsamic vinegar i kekahi mea'ona huahana. Loa'a i nā calories, eia kekahi, he ha'aha'a ha'aha'a glycemic ka mea i ho'oholo maika'i loa inā makemake'oe e lilo i ka kaumaha.

Cherries

He nui nā cherē no nā hua o ka momona a mālama iā'oe mai ka hō'ili'ili'ana i ka momona nui.

'O Chard

'O kēia'ano'ōma'oma'o'a'ole paha i'oi aku ka maika'i loa, akā he mea maika'i loa ia. I ho'okahi'āpana - he hapa lua o nā hua'aina A.

'O ka palaoa kauhale

'O ka'akihi he mea maika'i loa i ka kakahiaka kakahiaka, ka lā awakea a me ka'aina awakea paha. E ho'ohui me ka palaoa'oko'a ai'ole e ho'onui'ia i ka palaoa.

Nā hua li'ili'i

Hā'awi'ia ka'ōpū i ka'ōpū me ka fiber, he mea nui ia no ka hō'olu'u olakino. Me ko lākou kōkua, e'olu'olu'oe i ka lō'ihi o ka noho'olu'olu, a'o ka mea'ē a'e, hiki iā'oe ke emi iho i ke ki'eki'e o ka cholesterol.

'Ala waina

'O ka hua waina he koho nui loa no kahi'ā'ā ai'ole he kakahiaka kakahiaka.

Hō'ike

E hana i nā mea'alapona me ka palaoa'ai āpau a me ka tuna no ka loa'a'ana o ka protein.

'O Edamame beans

Me ka makahiki, hiki i ke kanaka ke lilo i ka nui o ka muscle. E mālama i kēia e kōkua i ka ho'ona'auao'ana a me ka lawa'ana o ka'ai o ka protein, a he nui ka pi'i!