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He mea nui loa ia no nā maʻi maʻi e nānā pono i kā lākou mālama, me ka nui a me ka maikaʻi o nā kaloli e pau ai. Inā manaʻo ʻoe ua pōloli ʻoe, a i ʻole ka hoʻolaʻa kino ʻana ma mua o 30 mau minuke, pono ʻoe e loaʻa kahi kīmua, ʻo ia, ma kekahi lima, e kōkua nui ai i kāu pōloli, a ma kekahi ʻaoʻao, ʻaʻole e hoʻokō i ka hoʻoheheʻe i loko o ke kō koko. Ke hoʻolako nei mākou i kahi kīʻaha maikaʻi 8 a pololei i kēia wahi.

Nā ʻili

I ka huina, ka hapa lima o nā nati (kahi ma kahi o 40 g) kahi mea momona meaʻai me kahi liʻiliʻi o nā ono. ʻO nā alamona, nā hazelnuts, nā walnuts, macadamia, kahe, nā pistachios a i ʻole nā mea momona i waiwai momona. E maopopo e koho i ka lēʻaina a palaha liʻiliʻi paha.

Kāhu

ʻO nā haʻahaʻa e haʻahaʻa loa i ka momona, e like me ricotta a me mozzarella, nui ka protein a kōkua i ka mālama ʻana i ke kō koko. He kūpono no ka snacking a me ke kāhi. Lawe ma kahi o 50 g o ke kao kuke, hoʻohui i kekahi hua a hoʻohui i ka ʻai palaoa a me ka ricotta.

Hummus

ʻAe, he mau kālaiāʻaʻa, akā hoʻoila nīnū nei lākou. ʻO kēia ʻokoʻa ʻaʻole hōʻalo kou kino iā lākou e like me ka poʻe ʻē aʻe, a e hele lūlū ke kō i ke kahe a ke koko, me ka lele ʻole. ʻO nā Chickpeas i kahi hummus ka nui o ka fiber a me ka protein, kahi e hāʻawi ai i ka manaʻo o ka satiety maikaʻi. E hoʻohana ia e like me ka palaoa kīʻaha a e pālahalaha loa i ka nui o nā mea ʻala maloʻo.

Nā hua ʻaka

ʻO ka ʻawa momona ka pā ʻai paʻakai kiʻekiʻe. Hiki iāʻoe ke hoʻolapalapa i nā hua moa i ʻokiʻoki a mālama iā lākou no ka kiki wikiwiki.

Lūkini

E ʻokiʻoki i nā hua i ka wai i loko o ka wai kalaka haʻahaʻa a loaʻa kahi papa momona maikaʻi me ka wai ʻole o nā kaola, a i ʻole kahi mea momona maikaʻi ma mua o ka hoʻomaʻamaʻa. Inā makemake ʻoe i ka paʻakai hou, e hoʻohui i nā mea kanu a me nā mea ʻala āu e makemake ai iā ia, a hoʻōki i nā ʻokiʻala a me nā mea hoʻohua me ka haʻahaʻa ma ka wai paʻakai haʻahaʻa.

Pūnaewele

Iʻa kiʻi o ka popo i loko o kahi ʻāpana mau. Hiki iā ʻoe ke hoʻohui i kahi pine o ka paʻakai e launa ai me ka leʻaleʻa.

Avocado

ʻO Avocado kahi hua eʻono ai maikaʻi iā ia iho, akā hiki iā ʻoe ke hana i kahi mea momona maikaʻi loa iā ia. Mash 3 avocados, hoʻohui i salsa, kahi cilantro liʻiliʻi a me ka wai līmi, a voila - loaʻa iā guacamole. ʻO kahi mahele o 50 g aia wale nō ka 20 g o nā kalepona.