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Ola Wellness Wellness oi-Shivangi Karn Na ʻO Shivangi Karn ma ʻApelila 7, 2021 ʻO ke kauwela ke kau o nā salakea e like me kā lākou e hana ai no ka papa ʻaina maikaʻi loa, ʻoluʻolu a olakino hoʻi. Ua hōʻike ʻia kahi noiʻi i ke kau kau, he nui nā hale ʻaina ma nā ʻāina mehana e like me Toronto, ke nānā nei i ka emi ʻana o ka poʻe kūʻai maʻamau, koe wale no kēlā mau hale ʻaina i loea i ka salakeke. ʻOiai paha he mau kumu ʻē aʻe no ka emi ʻana o nā mea kūʻai aku e like me nā hoʻomaha kauwela, ʻo ka neʻe ʻana o ka makemake i nā salakeke ma muli o nā wahi mehana e manaʻo ʻia ke kumu nui. [1]
ʻO kahi noi ʻē aʻe i paʻi ʻia i loko o ka puke pai Publish Health Nutrition ʻōlelo ʻia hiki ke loaʻa nā hopena pale a me nā saladi i nā hopena pale e kūʻē i nā ʻano maʻi e like me ke kanesa a me nā maʻi puʻuwai. [elua]
No laila, hiki iā mākou ke ʻōlelo aʻe ma waho o ka mālama ʻana iā mākou i ka wā o ke kauwela, kōkua pū nā salakeke i ka pale ʻana i nā maʻi he nui a mālama iā mākou i ke olakino.
Ma kēia ʻatikala, e kūkākūkā mākou i kahi papa inoa o nā salakeke kauwela momona a olakino hoʻi, me kā lākou mau ʻaoʻao. E koho pono.
1. Saladi ʻōpuʻu ʻōmaʻomaʻo
Hoʻopiha ʻia ʻo ka bean me nā antioxidant, magnesium, potassium a me nā meaʻai dietary. Hiki i nā antioxidant koʻikoʻi ʻelua i ka mung i kapa ʻia ʻo vitexin a me ka isovitexin ke kōkua i ka pale ʻana i ka makaʻu o ka sunstroke. Wahi a kahi noiʻi, kōkua ka gram ʻōmaʻomaʻo i ka detoxification, ke kinai ʻana i ka make wai, ke hāpai nei i ka urination a pēlā, e hoʻemi ana i nā pilikia wela o ke kauwela.
2. ʻO Broccoli, nā ʻalemona i hoʻomoʻa ʻia a me ka salakeke pasta
ʻO Broccoli kahi kumu maikaʻi o ka wikamina C, ka fiber a me ka folate. ʻO ia kekahi o nā lau lau koluse, i makemake nui ʻia i ke kauwela e hoʻomaikaʻi ai i ke olakino digestive. Ma ka ʻaoʻao ʻē aʻe, hoʻohui nā ʻalemone almond i kahi ʻono uahi i ka salakeke a me ka pasta (pasta-palaoa pasta) hoʻohui i ka helu o ka fiber a me ka protein.
Pehea e hoʻomākaukau ai
Nā Pono
● 2 kīʻaha broccoli ʻokiʻoki i mau ʻāpana liʻiliʻi
● Hoʻokahi kīʻaha o ka pasta pōkole
● 8-10 ʻalemona i hoʻomoʻa ʻia
● ʻElua mau aniani kaulike i ʻoki ʻia
● ʻO ka ʻehā o nā kīʻaha sunflower a i ʻole nā ʻano ʻupu
● ʻO ka paʻakai a me ka pepa (e like me ka ʻono)
● Kākahi hapahā o ka kirīmi kawa
Nā hana
● Hoʻomaʻa i ka pasta ma ke ʻano o ke aʻo ʻana i ka pūʻolo.
● I loko o kahi pola, e hoʻomoʻi i ka broccoli, pasta, aniani, nā ʻanoʻano, ka waiūpaʻa a kāwili ʻia me kou ʻono o ka paʻakai a me ka pepa.
● E kāpīpī i nā ʻalemona.
● Hoʻopaʻa i ka sāleta ma kahi o hoʻokahi hola ma mua o ka lawelawe ʻana.
3. Mākena maka, kukama a me ka salakeke chickpeas
Hoʻoponopono ka maka maka maka i nā electrolytes i loko o ke kino, pale aku i ka maloʻo, hoʻoliʻiliʻi i ka wela o ke kino a no laila, hoʻoliʻiliʻi i ka makaʻu o ka sunstroke i laha i ke kau. Hāʻawi ʻo Cucumber i kahi hopena hōʻoluʻolu i ka ʻōpū ʻoiai ʻo ka chickpeas e hāʻawi i kahi kumu maikaʻi o ka fiber, potassium, B vitamins, hao, selenium a me ka magnesium.
Pehea e hoʻomākaukau ai
Nā Pono
● He kīʻaha moa i pulu i ka pō
● ʻokiʻoki ʻia hoʻokahi kōmato
nā kiʻiʻoniʻoni thriller i ka wā mua
● ʻokiʻoki ʻia kekahi kukama
● Ka hapalua kīʻaha o nā mango maka maka
● Hoʻokahi ʻakaʻoki
● ʻO nā chillies ʻōmaʻomaʻo (pono ʻole)
● ʻO ka paʻakai e like me ka ʻono
● Nā lau mint a me nā lau koriana
● ʻElua punetēpu o ka wai lemon
● ʻO kahi teaspoon o ka ʻaila sunflower
Nā hana
● E holoi i nā pīpī i ka wai anuanu hou.
● Hoʻohui i nā mea āpau i loko o kahi pola salakeke, kāhiko ʻia me ka lau a me nā lau koriana a lawelawe.
4. ʻO Quinoa a me ka salakeke kamako salakeke
Māmā ka saladi Quinoa e hoʻomākaukau a hana no kahi papaʻai olakino piha me nā protein, nā wikamina a me nā minelala. Ma ka maʻalahi o ka digest a me ka gluten-ʻole, hoʻolauna ka quinoa i ke olakino digestive maikaʻi i ke kauwela. Hoʻohui ʻia, ʻo nā kōmato cherry nā huaʻai maikaʻi loa o ke kauwela i hoʻopiha ʻia me ka wai a me nā mea momona e like me ka wikamina C, E, A a me ka potassium e kōkua i ka mālama ʻana i nā electrolytes o ke kino
Pehea e hoʻomākaukau ai
Nā Pono
● ʻElua kīʻaha kīmato cherry
● He kīʻaha o ka quinoa maloʻo
pehea e lilo ai ke kaumaha mai nā lima
● hoʻokahi aila ʻoliva teaspoon
● ʻElua kīʻaha koma kukai
● ʻO ka paʻakai a me ka pepa e like me ka ʻono
● ʻO ka hapalua kīʻaha o ka ʻakaʻoki kuala
● ʻElua punetēpona wai momona
● Nā lau coriander ʻokiʻoki
Nā hana
● Hoʻohui i ka aila ʻoliva, ka paʻakai a me ka pepa i loko o nā kōmato cherry
● I loko o ka umu, hoʻomoʻa iā lākou a palupalu a hū lākou, ma kahi o 15-20 mau minuke.
● Hiki iā ʻoe ke pūlehu pono iā lākou i ka lapalapaahi inā koi ʻia.
● Hoʻomoʻa i ka quinoa e like me ka hāʻawi ʻia i ka pūʻolo.
● I loko o kahi pola, e hoʻomoʻi i ka quinoa i kuke ʻia, nā ʻōmato i hoʻomoʻa ʻia, ka kukama, nā ʻakaʻula, ka paʻakai, ka wai lemon a me ka pepa.
● E hoʻonaninani me nā lau coriander a lawelawe.
5. ʻO nā pīni ʻōmaʻomaʻo, kāloti a me ka salakeke noodle
Hāʻawi nā kāloti a i ʻole wai kāloti i kahi hopena hōʻoluʻolu i ka ʻōnaehana digestive ke pau. Hoʻopiha ʻia me ka maikaʻi o nā antioxidant, wikamina K a me beta-carotene. Ke kāpī ʻia me nā pīni ʻōmaʻomaʻo, hoʻonui ka meaʻai o ka salakeke. Eia kekahi, kōkua nā noodle haʻahaʻa-calorie i ka hāʻawi ʻana i kahi ʻano o ka māʻona a kōkua i ka hoʻohaʻahaʻa i nā pae kolesterol.
Pehea e hoʻomākaukau ai
Nā Pono
● ʻO kahi kīʻaha o nā pīni ʻōmaʻoma i ʻoki liʻiliʻi ʻia.
● He kīʻaha o nā kāloti ʻokiʻoki
● Ma kahi o ʻelua kīʻaha noodles.
● ʻElua punetēpō o ka aila mea kanu
● ʻElua mau aniani i kālai ʻia i waena.
● ʻElua punetēpu o ka vīnega a me ka vīnega waina.
● Nā lau mint.
● ʻO ka paʻakai a me ka pepa e like me ka ʻono
Nā hana
● I loko o ka pā, e hoʻomoʻa i ka pī a me ka ʻaka on a me ka aila mea kanu ma luna o ka lapalapa ahi.
● Hoʻomoʻa i ka noodles e like me nā ʻōlelo aʻo.
● I loko o kahi pola, e hoʻomoʻi i nā noodles, nā pīni palaoa a me nā ʻaka, nā kāloti a me ka vīnega waina.
● Hoʻohui i ka paʻakai a me ka pepa.
● ʻO luna me nā lau mint a lawelawe.
