10 Nā ʻAi Pono ʻoe e ʻalo ai i ka ʻai ʻana i ke kakahiaka

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ʻO kekahi mau meaʻai āu e ʻai ai no ka ʻaina kakahiaka hiki ke hana a haki paha i kou lā. E holo ai kou kino me nā pae ikehu kiʻekiʻe ma loko o ka lā e pili ana i ka hoʻomaka ʻana o kou kakahiaka. No laila, koi ʻia ka hui kūpono o nā protein, puluniu a me nā momona momona e hoʻolilo i kāu ʻaina kakahiaka i meaʻai nui.

Pono e hoʻokomo i nā meaʻai e like me nā hua, ʻoatmeal, spinach, egg omelette, a me Greek yogurt i kāu ʻaina kakahiaka. Akā, ma kahi o, koho ka hapanui o ka poʻe i nā ʻeke, nā pōpō, nā pōpō pīpī, a pēlā aku. Hiki i kēia mau meaʻai ke lohi, hoʻonui i ka hopena o nā maʻi maʻi a hiki iā ʻoe ke hopena i ka loaʻa ʻana o ka paona.

Eia kahi papa inoa o nā meaʻai āu e hōʻalo ai i ka ʻai ʻana i ke kakahiaka.

Nā Mea ʻAi Pono ʻoe e hōʻalo i ka ʻai ʻana i ke kakahiaka

1. Nā huaʻai kakahiaka

Ua kākau ka nui o nā palaʻai palaoa kakahiaka i nā pūʻolo i piha iā lākou ka palaoa. Akā, i ka ʻoiaʻiʻo, ua hana nui ʻia kēia mau cereala a loaʻa i kahi helu liʻiliʻi o nā hua āpau a me ka nui o nā hua i hoʻomaʻemaʻe ʻia a hoʻohui ʻia nā kō [1] . Hoʻonui kēia i ka makaʻu o nā maʻi maʻi he nui, me ka momona.

2. Nā pākuʻu kakahiaka kakahiaka i kūʻai ʻia me ka hale kūʻai

E noʻonoʻo paha ʻoe i ka loaʻa ʻana o ka sanwī mai kahi hui meaʻai he olakino a me kahi koho hoʻopihapiha no ka ʻaina kakahiaka. Akā, hiki iā ʻoe ke kuhihewa ʻoiai he nui kēia mau sandwiches i hoʻopaʻa ʻia i kiʻekiʻe i nā carbs i hoʻomaʻemaʻe ʻia a haʻahaʻa i ka fiber. Hiki i kēia ke alakaʻi i kahi spike i ke kō kō, hoʻonui i ka cholesterol maikaʻi ʻole a hoʻonui i kou kaumaha [elua] .

3. Oatmeal hui mua

ʻO ka oatmeal packet i kūʻai ʻia i ka hale kūʻai e maʻalahi ai kāu kakahiaka, akā, ʻoiaʻiʻo, he cereal pahu wale nō ia e hūnā. ʻO nā mea momona momona ka mea ʻai maikaʻi loa e ʻai ai i ke kakahiaka no ka mea ua piha i ke kō a me ka haʻahaʻa o ka fiber.

Wahi a kahi noiʻi, ʻo ka poʻe i ʻai i ka oatmeal ua hoʻonui i ka piha a hoʻoliʻiliʻi i ka pōloli ke hoʻohālikelike ʻia me ka poʻe i ʻai ʻia i ka palaoa kakahiaka i hoʻomākaukau [3] .

4. Muffins

He kūlana maikaʻi ko Muffins no ke olakino, akā ʻaʻole ia no ka mea i hana ʻia me nā aila mea kanu, kō a me ka palaoa i hoʻomaʻemaʻe ʻia. Hoʻopili pū ʻia lākou i nā kō a i hoʻopiha ʻia me nā hua maloʻo a me nā ʻā kokoleka.

5. Nā pancakes a me nā waffles

ʻO nā Pancakes a me nā waffles nā koho i makemake nui ʻia no ka ʻaina kakahiaka, akā ʻo ia nā meaʻai maikaʻi ʻole e ʻai i ke kakahiaka. ʻO ia no ka mea kiʻekiʻe loa lākou i ka palaoa i hoʻomaʻemaʻe ʻia a kāpī ʻia me ka syrup pancake, kahi i loaʻa i ka syrup kānana fructose kiʻekiʻe [4] .

6. Pālei

ʻO nā pāʻina, nā croissant a me nā donuts nā meaʻai maikaʻi ʻole e ʻai i ke kakahiaka no ka ʻaina kakahiaka no ka mea nele lākou i ka fiber a me ka protein a kau pū ʻia me nā calorie keu, ke kō a me nā momona momona. [5] .

kachi ghani ʻaila sinapi no ka lauoho

7. Ka wai huaʻai i kūʻai ʻia i hale kūʻai

Maʻa ʻoe i ka lālau ʻana i kahi wai momona a i ʻole ka ʻono mai kāu puka meaʻai? Inā ʻae, a laila e hooki i ka hana ʻana e like me kā lākou pākuʻi ʻana i nā kō. Aia kekahi o kēia mau mea ʻono i ka waiū momona piha, ka hau a me ka kalima a ʻoi aku ka like me ka milkshake ma mua o kahi mea momona [6] . Koho i nā hua leʻaleʻa hua home i hana ʻia me ka yogurt Greek.

8. Nā lāʻau kī Granola

ʻO ke kani o nā kī Granola e like me ke koho kakahiaka maikaʻi loa, ʻeā? Akā, ʻaʻole lākou i ʻoi aku ka maikaʻi ma mua o nā kīkēpepa kope a loaʻa iā lākou ka nui o nā kō i hoʻohui ʻia. Aia nā kī ʻo Granola i kahi hui o ke kō, ka meli a me ka syrup kō. Hiki i kēia ke hāpai i kāu kiʻekiʻe o ka insulin, ka mumū a me ke kō kō.

9. ʻO yogurt Flavored

ʻO ka yogurt Flavored kahi meaʻai ʻaina kakahiaka maikaʻi ʻole. ʻAʻohe ona momona olakino a piha i ke kō ke hoʻohālikelike ʻia i ka Greek yogurt. ʻO ka hoʻopau ʻana i ka momona mai ka yogurt e hoʻopau i kou kino mai ka nutrient pono.

10. Nānā

Hoʻokomo pinepine ʻia nā Scones me ka jam a me ka kirimalu a ʻo ka hapa nui o ka poʻe i loaʻa no ka ʻaina kakahiaka. Akā ʻaʻole ʻike ka hapa nui he papa ʻaina kakahiaka maikaʻi ʻole ia no ka mea kiʻekiʻe ia i nā calories, a hoʻomaʻemaʻe ʻia i nā carbs a haʻahaʻa i ka fiber a me ka protein.

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