Hoʻomaʻamaʻa ʻia ko mākou mau kanaka i ka pāʻina i nā hana hōʻaau o ka Makahiki Hou i ka piha ʻana, e poina ana e pili ana i ka loli ʻana a me nā ʻano āpau. Inā ola kino kekahi kanaka, ʻaʻole hiki ke ʻano nui i ke kino i ke kino, he liʻiliʻi wale nō ka hoʻomākaukau ʻana o ka enzyme. Ka ʻokoʻa ke kūlana i ka wā i loaʻa ai nā maʻi ʻino, e like me ka mellitus maʻi diabetes, pancreatitis a atherosclerosis o nā kīʻaha koko.
ʻAʻole kūpono ke panic, akā pono ʻoe e kāohi iā ʻoe iho. Ke ʻike nei ka poʻe mālama i ko lākou olakino he koho maikaʻi loa ka koho ʻana o nā kīʻaha a me nā huahana no ka papa ʻaina meaʻai. E hana paʻakikī i kahi papa ʻaina like ʻole a paʻakikī, ʻaʻole ʻaina nā papa ʻaina o ka makahiki hou me ka atherosclerosis o nā kīʻaha koko.
Nā loea
Palapala Avocado
Hoʻomaka ka ʻahaʻaina me kekahi mea māmā, kahi koho ʻāpono avocado kahi koho nui. ʻO ia ka nui o nā momona momona omega-3 e hoʻonui ai i ka kolamu koko kiʻekiʻe a palupalu ke koko. No nā mau kīlani, pono ʻoe e kūʻai i nā kuki momona kīwī.
No ka kuke ʻana, e lawe i 4 mau ʻāpana a ka avocado, kahi kīʻaha o ke kāleka ʻala ʻia, 2 mau kihi liʻiliʻi o ka coriander lepo, kahi kīʻaha o ka wai lemon a me 200 g mea kihi o ka tofu. I ka hoʻāʻo ʻana e hoʻohui i kahi paʻakai liʻiliʻi a me ka pepa ʻeleʻele.
ʻO ka mea mua, he lepo nā mea kanu a pau me kahi mea hana palaoa a mea kāwili paha, a pono ke kiʻi ʻia ka pā homogeneous. A laila e pālahalaha ʻia ka pīpī ma luna o nā pā, hoʻoluʻu ʻia ma luna o kahi pāʻai, i hoʻonani ʻia me nā peka o ka pā.
Nā ʻoliva ʻohi
ʻO kahi mea hōʻono o nā ʻula ʻohiʻona, ʻaʻole loa e hoʻopōʻino ʻia, ʻo nā mea a pau e pono ai he noʻonoʻo liʻiliʻi. Pono ʻoe e kūʻai i nā pā o nā ʻaina pided, e hoʻohui iā lākou:
- ʻelua punia ʻaila ʻoliva;
- lau lau;
- 100 g ka wai lemon;
- hapalua kī liʻiliʻi liʻiliʻi o zest;
- e like me ka nui o ka paprika.
Kila ʻia nā ʻoliva me ka aahu, ʻikepili no kekahi mau hola a hiki iā ʻoe ke lawelawe koke i ka pā i ka papaʻaina.
Main papa
Peke pūahi
ʻO nā kīʻaha Nui Hou no ka atherosclerosis o nā kīʻaha koko ke mākaukau e hoʻomākaukau mai nā ʻano i ʻae ʻia. Pono ia e pale i nā ʻaina ʻulaʻula, i mea e hōʻeha ai ʻoe, piʻi ka nui o ka kolamu, a me ka piʻi o ka maʻi cardiovascular maʻi.
ʻO ka honu kahi koho maikaʻi loa, ʻānela me ka pīpī, ke kāleka, ka ʻaila ʻoliva, nā mea ʻala a me ka paʻakai. Hiki ke maʻi nā maʻi maʻi hypertensive e kāpae i ka paʻakai, e hoʻohuli me ka pepa o ka lemon.
Kuhi ʻia ka māla pipi i ka mea ʻala, hoʻōla, a i ka wa e wela ai ka umu. ʻO ka lōʻihi o ka hoʻomākaukau e pili ana i ka nui o ka manu; I hoʻokahi hora ma hope, e hoʻomau ʻia ka wāwae o ka turkey, inā hoʻomaka ka wai momona e kū i waho, ua mākaukau ka pā.
Lasagna
ʻO kahi koho, me ka atherosclerosis, hoʻomākaukau ʻia ka lasagna lāʻau i ka papa ʻaʻa Hou. Maikaʻi kā kēia kīʻaha no ka maʻi maʻi a me nā poʻe maʻi me nā maʻi lipo. ʻO ke ʻano nui, ʻo ia ka hoʻohana ʻana i ka lau lasagna palaoa palaoa piha ʻole.
Eia kekahi, pono e lawe i:
- ʻāʻī haʻahaʻa haʻahaʻa;
- ka puna kamato
- nā huina ʻae i ke ʻia no ka maʻi.
Hiki i ka mea hoʻomanawanui ke hoʻoponopono pono i ka nui o nā mea kanu a me nā mea ʻala.
ʻO ka mea mua, hoʻomehana i ka aila ʻoliva, hoʻohui i nā mea kanu iʻa, ʻalohi iki ma luna o ka wela wela, ka manawa me ka paʻakai. A laila, e like me nā ʻōkuhi, ua hoʻomākaukau ʻia nā ʻaoʻao.
Hōʻalo ʻia ka umu i nā 180 kiʻekiʻe, ua kālai ʻia ka pā kete me ka aila ʻaila. E hoʻomoʻa i nā ʻāpana o ka lasagna i nā papala a hoʻomoʻa iā lākou me ka pākaʻi, kāpīpī ʻia me nā lau ʻai, pono ʻoe e hana i kekahi mau papana. Hoʻokomo ʻia ka lau hope me ka saʻu, i kāpī ʻia me ka ʻī kō.
E uhi ʻia ka pepa i ka foil, waiho i loko o ka umu no ka hapalua hola. Ma kahi o 10 mau minuke ma mua o ka pau ʻana o ka kuke ʻana, pono ʻoe e hoʻokaʻawale i ka foil e hana i kahi ʻiʻo gula.
Hoʻopala i ka pulupulu kālai
ʻOiai he nui nā mea e hoʻopōʻino ʻia i nā ʻuala, pono e hoʻomoʻa ʻia ka mea kanu i ka wā lōʻihi. Ma nā hale kūʻai, hiki i kekahi manawa ke loaʻa i nā ʻuala o nā ʻano momona, he kūpono hoʻi ia no ka cholesterol kiʻekiʻe a me ka atherosclerosis o nā kīʻaha koko.
Pono ʻoe e lawe i ʻelua ʻāpana o ka ʻuala, kahi hapakolu o ke aniani o ka waiū skim, paʻakai, ka ʻeleʻele ʻeleʻele, ka pata. E hoʻolapalapa i ka ʻuala, kāwili me kahi blender, hoʻohui i nā mea ʻala, ka waiū a me ka pata.
Nā Waihue
ʻO nā kīʻaha no nā ʻai o ka Makahiki Hou no ka atherosclerosis vascular, ʻaʻole iʻokoʻa ʻē aʻe o nā kīʻaha nui.
ʻOle salala keʻokeʻo
No ka makahiki hou, ua hoʻomākaukau ʻia nā momona nani a maʻalahi mai nā huahana maʻamau, no ka laʻana, mai nā pīni. E lawe i ʻelua mau paila o nā keʻokeʻo keʻokeʻo, kahi kīʻaha o nā aila ʻaila, hapalua o kahi nui o ka lau manamana maikaʻi, 3 mau mea momona o ka parmesan. E hoʻohui i ka ono, e hoʻohui i kahi pepa liʻiliʻi liʻiliʻi, ka pauka kākāwai a me ka paʻakai.
ʻO ka mea mua, hoʻomehana ka umu, ʻoiai, ua hoʻokuʻu ʻia nā pīni i loko o kahi colander, hoʻohui, hoʻohui i nā mea ʻala a me ka ʻāwī pāpaʻi. Ua kau ʻia ka nui o ka hopena ma luna o ka pā palaoa, hoʻokaʻawale ʻia ma luna o ka ʻili, a kāpīpī ʻia me ka tīhi ma luna.
ʻO ka wā kuke - 15 mau minuke i ka mahana wela. E lawelawe i ka salati ma kahi ʻano mahana. ʻAi ʻole ka pāʻai a me ka pono, no ka mea e saturates ke kino me ka momona.
ʻ saladkā ʻaʻano
ʻO ka papa inoa o nā ʻāpana no ka salati:
- 200 g o nā poʻokela;
- 6 mau kukala;
- 2 mau huila o ka ʻaila ʻoliva;
- 2 nā kaila ʻulaʻula;
- he hapakolu o kahi ipu sherry;
- Dijon mustard, ʻeleʻele ʻeleʻele, paʻakai e hōʻono.
Me kahi kīwī aiʻole i kāwili i ka sherry, mustard, ka aila a me nā mea ʻala. Loaʻa ʻokiʻoki, ʻoki ʻoki, ʻūhā a me nā kukama, ʻoki ʻia i loko o nā apo lima, ninini i ka waiʻai, pono pono e uhi i nā lau.
Uhiia ka pahu i ka uhi, waiho i loko o ka friji e hoʻonāuki i hoʻokahi mau hola. Ke lawelawe nei i ka lettu, e pale i ka moana.
Uila huakai
200 g squid, kūhala hou, ʻala liʻiliʻi, he ʻupena o ka lettu, kahi hua manu, 10 mau ʻalāʻau ʻoliva, ʻaila ʻoliva a me ka wai lemon e hoʻolaʻa no ka kīʻaha.
Kohu ʻia nā squids i hoʻokahi mau minuke a hoʻouna koke ʻia i ka wai kohua, hoʻōla ʻia, ʻoki ʻia i loko o nā kaula. A laila ʻokiʻoki i ka kukama me ka mauʻu like, ʻokiʻoki i ka lemiki i ka hapa o nā apo, ʻohi i ka wai lemon, e hoʻohui pū i ka cime.
ʻOki ʻia nā ʻūlā i ka hapalua, hui ʻia nā mea a pau, ʻāpī ʻia me ka wai lemon, kāila aila. Hoʻokomo ʻia ka Lettuce ma ka pākī, a ninini ka pāla ma luna.
Nā ʻĀina
No nā mea hoʻonoina, ua hoʻomākaukau ʻia nā kīʻaha māmā no ka papaʻaina o ka makahiki Hou, e hoʻohana ana i nā ʻano hua ʻae ʻia.
Kuhi paʻa
He haʻahaʻa loa ka kuhikuhi ʻana glycemic of a pear me ka maʻi diabetes mellitus a me nā hoʻololi atherosclerotic, ua ʻōlelo ʻia i ka hoʻonaninani. ʻAʻole paʻakikī ke kino i ka hoʻokaʻawale ʻana i ka hua, ʻoi aku ka pono no ka puʻuwai a me nā puʻu.
Pono ʻoe e lawe i nā kīʻī he 4, hapa aniani o ka wai o ka wai i loko aʻe o ka wai o ka wai, kahi ʻūhā iki, nā aila ʻoliva. Hoʻopili ʻia nā ʻili, ua palu ʻia nā mea koena, hoʻoulu ʻia me ka hua. A laila e hoʻohuli ʻia ka pia i ka pahu kapu a simmer no nā hola ʻelua i ke ahi lohi.
ʻO nā pala mai nā apu
No ka kuke ʻana, pono ʻoe e kūʻai i nā ʻano ʻano ʻano maikaʻi o nā hua manamana. ʻAkala ko lākou ʻili, ʻaʻohe pono e hoʻohui i kahi mea suana. Hoʻohui ʻia, ua hoʻohana ʻia nā walnuts a i ʻoleatemeal.
Papa inoa o nā mea:
- 4 nā apu
- he aniani oatmeal;
- hapalua o ke kīʻaha palaoa āpau;
- he hapaha hapaha o nā ʻalemona;
- aila ʻaila;
- ʻōhule ʻaʻa.
Ua ʻoki ʻia nā kālai i loko o nā ʻāpana, pālahalaha ʻia i loko o kahi pānaʻi. Ua hoʻokaʻawale, palaoa, palaoa, ʻāʻama, kāwili ʻia, ʻāwīwī ʻia e nā ʻalemona me ka hoʻōla. Ninini ia ka mea hana me ka aila oliva, kau ʻia i ka umu i ke ana ma kahi o 180 degere. Ma mua o ka lawelawe ʻana, e hoʻomaikaʻi i ka momona, ninini ʻia ka mea ʻono me ka skim cream.
Malelake
Hāʻawi kahi makana Hou Hou no ka atherosclerosis o ka moku a me ka diabetes mellitus kahi makela momona a nani hoʻi. Inā e kuke ʻoe e like me kahi laana kūikawā, ʻaʻole i ʻike ʻia ka ʻokoʻa i ka ʻono, akā ʻaʻohe mea e hōʻeha i ke kino. No ka hoʻomākaukau, ka gelatin, ka wai, kahi mea ʻono a me nā mea inu ʻole i inu ʻia, no ka laʻana, ʻĀpana, ua hoʻohana ʻia.
Mākaukau ka mea ʻona ma luna o kahi aniani o ka wai maʻemaʻe, a laila maloʻo, kau i ka lāʻau. ʻO 30 g o ka gelatin e ninini ʻia me ka wai, ʻae ʻia e hoʻopili maikaʻi a hoʻohui ʻia i kahi wai wela, i hoʻokahe ʻia mai ka pulehu. Hoʻokomo ʻia ka ʻano o ka hui ʻana, kānana, hoʻopiʻi i ka kō, ua ninini ʻia i loko o kahi pahu no nā hola he mau no ka solidification. A laila ʻoki ʻia ka ʻono ʻana i nā ʻāpana a lawelawe ʻia.
