Ua hiki mai ke awakea a ke ʻōhumu nei kou ʻōpū. Akā, aia nā koho ʻoi aku ka maikaʻi ma mua o kāu saladi pākaukau kaumaha maʻamau a i ʻole nā koena Kina i ka pō nei. Eia: ʻehiku mau ʻai meaʻai ʻaina awakea e hāʻawi iā ʻoe i ka wahie e noho ʻoi, upbeat a māʻona maʻamau i ke ola.
1. ʻO ka pita palaoa holoʻokoʻa + ʻoki ʻia ka umauma turkey + ʻāpala + kao kao
E hoʻomaka me ka pita, he haʻahaʻa i ka calorie a me ka momona akā kiʻekiʻe i ka fiber. E hoʻopiha iā ia me ka turkey kālua ma kahi o nā mea deli-counter e pale aku i kēlā sodium pono ʻole.
2. Kale + quinoa + feta cheese + avocado
Hoʻopili ʻia me ka protein, fiber a me nā momona olakino, ʻo kēia mau mea ʻehā e paʻa i ke kī i ka saladi hoʻopiha a ʻoluʻolu.
3. ʻOpiʻi palaoa holoʻokoʻa + spinach + pepa ʻulaʻula + hummus
Hiki iā mākou ke iho i lalo me ka meaʻai Mediterranean. ʻO Hummus--hoʻopiha ʻia me nā momona unsaturated, protein a me ka fiber--ʻo ia ka mea hoʻopiha sandwich kūpono. E hoʻohui i kahi ʻōmaʻomaʻo ʻeleʻele a me ka lau e like me ka spinach a me nā mea kanu crunchy e like me ka pepa no nā huaora a me nā minela hou.
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4. ʻuala + umauma moa + avocado
Aia kekahi kumu i manaʻo ʻia ai ka ʻuala ʻo ia kekahi o nā mea kanu olakino maikaʻi loa a puni - ʻaʻohe momona ʻoiai ke kiʻekiʻe i ka potassium, calcium a me nā huaora A a me C. ʻO ka moa, i kēia manawa, he ala maikaʻi loa ia e hoʻopiha ai i ka protein. me ka ʻai ʻole ʻana i nā momona momona. E ʻoki i kahi avocado (nā momona maikaʻi, nā kānaka) a hoʻolei iā ia a pau ma luna o ka salakeke a i ʻole nā kīʻaha no kahi papa waihoʻoluʻu koʻikoʻi.
5. Nā ʻōmaʻomaʻo hui ʻia + iʻa Tuna + pīni cannellini + ʻaila ʻoliva puʻupaʻa
Ua ʻike paha ʻoe i ka lawelawe ʻana o ka tuna i loaʻa ma kahi o 100 calories wale nō? E ʻai ia ma luna o ka salakeke a i ʻole ka sanwiti me nā pīni keʻokeʻo (hoʻopiha ʻia me ka fiber, hao a me ka magnesium) a me kahi wai o E.V.O.O. Yum.
6. Lentils + chickpeas + cauliflower + curry pauka
ʻO kēia pāʻina meaʻai meaʻai maikaʻi loa (e hahau iā ia i loko o ka wok a hoʻolei i loko o kahi pahu Tupperware) ua piha i nā tona o nā meaʻai maikaʻi. Loaʻa nā lentils a me ka moa i ka fiber a me ka protein, aʻo nā huaʻai cruciferous e like me ka cauliflower he kiʻekiʻe i ka huaora C a me ka potassium.
7. ʻO ka palaoa palaoa a pau + broccoli + pine nuts + Parmesan
ʻAʻohe hewa i ka pātaʻi no ka ʻaina awakea, ʻoiai ʻoe e ʻai me ka maʻalahi. E hoʻonui i ke kīʻaha o nā noodle palaoa holoʻokoʻa me ka broccoli haʻahaʻa haʻahaʻa, fiber-fiber a hoʻonani me nā hua paina, aia ka nui o ka momona monounsaturated, antioxidants a me ka hao.
