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Aia ʻoe ma ke keʻena a hana i kahi papahana no ka lōʻihi loa - kūlohelohe ia i kou lima e hoʻolōʻihi i kēlā pola o nā meaʻai māmā āu i mālama ai no ka palu ʻana. Ke koho nei i nā meaʻai māmā maikaʻi e māʻona ai kou kuko a hāʻawi pū i nā mea momona.
ʻO kahi meaʻai māmā olakino, nele i nā kō a i ʻole nā momona momona i hiki ke kōkua i ka hōʻemi ʻana i kou pōloli ʻoiai e hoʻomaikaʻi ana i kou olakino. ʻOno a olakino hoʻi - makemake wau, he aha hou aʻe e noi ai kekahi i ka wā o ka meaʻai māmā.
E nānā i kekahi o nā meaʻai māmā India maikaʻi loa i hiki ke hāʻawi iā ʻoe i kahi wai nui o nā pono olakino. ʻAʻole hopohopo, no ka mea he 'olakino' lākou ʻaʻole ia he kumu a hū ʻole lākou. E ʻai i kēia mau mea e māʻona ai kou mau pōloli i ke ala olakino loa.
1. Chana i hoʻomoʻa ʻia
ʻO chana i hoʻomoʻa ʻia kekahi o nā meaʻai māmā India maʻamau. Loaʻa i ka 1 pola o ka chana maloʻo maloʻo he 12.5 mau huna o ka fiber, kahi e hoʻopiha ai i nā meaʻai [1] . He haʻahaʻa hoʻi ia i ka papa kuhikuhi glycemic a me nā calorie. Hiki iā ʻoe ke ʻai i kēia meaʻai māmā i hoʻokahi manawa a i ʻole ʻelua mau manawa i ka lā.
2. Paneer Roasted Me nā Hua Flax
Hoʻomoʻa ʻia kahi meaʻai māmā ahiahi maikaʻi āpau me nā hua flax (hiki iā ʻoe ke hoʻohana i nā ʻano chia). He kiʻekiʻe ʻo Paneer i ka ʻike protein e kōkua ai i ke kūkulu ʻana i kou mau mākala a me nā hua flax i waiwai i nā waikawa momona omega-3 [elua] . Eia kekahi, hoʻopiha ʻia nā hua chia me nā meaʻai kūpono āpau [3] .
pehea e ulu wikiwiki ai kou mau kui
3. Salad kupu
Nui ka momona i ka momona, haʻahaʻa loa i nā calorie a me nā momona. Hiki iā ʻoe ke hoʻohana i nā moong sprouts e kōkua e hōʻemi i nā pae o ke koko a e kōkua e detoxify i ke koko [4] . Hiki iā ʻoe ke ʻai i ka sāleta me kahi lemona, a kōkua pū nō hoʻi ia i ke ahi me ka ʻoi loa o ke olakino [5] .
4. ʻO Chaat Corn Spat
Kau ʻia ka kānana me nā antioxidant a me ka fiber, i kōkua i ka detoxification o ke kino a mālama pū i kou ʻōpū [6] . Aia i ka ʻulaʻula chilli kaola capsaicin e mālama ana i kou kaupaona, no laila hiki iā ʻoe ke ʻai me ka makaʻu ʻole o ka loaʻa ʻana o kekahi paona keu. [7] .
5. ʻO kaʻuala uala
ʻOi aku ka ʻuala i ka nui o ka fiber a me ka wai a haʻahaʻa pū kekahi hoʻi i nā calories. He mea momona lākou a hoʻouka ʻia me ka fiber e mālama ai i kou ʻōpū no ka wā lōʻihi, no laila e hōʻalo ai i ka pono e hoʻomāū mau i kekahi mea. [8] .
6. Kurmura (Puffed Rice)
Haʻahaʻa i nā calorie, ʻaʻohe momona a me ka sodium ʻole, ʻo kurmura kahi mea a mākou e kamaʻāina nui ai (ke ʻōlelo nei wau, he aha ka wā kamaliʻi me ka ʻole o nā kurmura tadka pololei?). Hiki ke ʻai ʻia kēia meaʻai māmā māmā i kēlā me kēia manawa o ka lā.
Hiki iā ʻoe ke hoʻomoʻa iā ia i loko o kahi wahi o ka aila ʻoliva, ka paʻakai a me ka pepa e hoʻomaʻemaʻe i kāu manawa māmā. ʻO kahi hui kūpono o ka fiber, protein a me nā huehue paʻakikī, kahi laiki puffed kahi koho olakino e māʻona i ka ʻiʻini [9] .
7. Tilgul (Sesame Balls)
ʻAʻole ʻono wale kēia meaʻai māmā India akā maikaʻi loa ke olakino. Hana ʻia me ka hua sesame a me ka jaggery, ua hoʻokau ʻia kēia mau pōpō sesame me nā huaora, calcium a me ka hao [10] [umikumākahi] . ʻO ka Tilguls ka hopena kūpono no kāu mau mea momona.
papa inoa kiʻiʻoniʻoni pumehana Enelani
8. Piʻi maka
He mea maikaʻi ka pīni no kou olakino puʻuwai [12] . Nui lākou i nā antioxidants a me nā momona monounsaturated e kōkua ai e māʻona i kou pōloli i ke ala olakino hiki [13] . E hoʻopau wale i kahi peanuts i ka lā a ʻaʻole ʻoi aku i kēlā.
9. Lassi (ʻO Chhoured Yoghurt)
Pono maikaʻi loa no kāu ʻōnaehana digestive, kōkua ka inu ʻana i ka lassi i ka ʻōpū e kāpae i nā waikawa e hoʻonāukiuki ai a me ka puʻuwai. [14] . ʻO ka bacteria lactobacillus i loko o ka mea inu e kōkua i ka lubricate i nā ʻōpū, wāwahi i ka meaʻai a lawe i nā mea waiwai nui - i nā manawa āpau e hoʻomāmā ai i kou wī.
10. Makhana (Fox Nuts)
Haʻihaʻi i ka kolesterol, momona a me ka sodium, ʻo makhana kahi meaʻai māmā e hoʻonaona i kāu ma waena o nā pā pōloli o ka ʻai [umikumālima] . ʻO nā kānaka e ʻeha nei i ke koko kiʻekiʻe, nā maʻi puʻuwai a me nā momona e hiki ke pōmaikaʻi mai kēia meaʻai māmā [16] .
Inā he manawa hou kāu i kou lima, hiki iā ʻoe ke hana i ka palaoa upma a me nā mea kanu mea ulu.
11. Poha
Hana ʻia mai ka laiki i pālahalaha ʻia, kahi kumu maikaʻi o nā kōpona kopa olakino kēia kīʻaha. Mālamalama ʻo Poha ma ka ʻōpū a hiki ke maʻalahi ʻia, e hoʻolilo iā ia i meaʻai māmā maikaʻi loa no kou ʻiʻini.
Ma kahi palapala hope loa…
Mai ka hōʻoluʻolu ʻana i kāu makemake i ka hoʻomaikaʻi ʻana i kou olakino i hoʻokahi hele, ʻo nā meaʻai māmā maikaʻi he boon. I ka manawa aʻe makemake ʻoe e puʻuwai, mai hele e ʻike i kahi ʻāpana o nā ʻāpana a i ʻole kahi ʻāpana keke a ʻai i kēia mau mea. Hauʻoli Mīkini!
ka hoʻohana ʻana i ka ʻaila ʻalemona no ka lauoho
