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He ʻenemi ke kāne no ke kuko. Manaʻo wau hiki iā mākou āpau ke ʻaelike ma luna. Akā inā pehea wau e haʻi aku iā ʻoe hiki iā ʻoe ke kaohi i kēia mau kuko ma ka ʻai ʻana i nā meaʻai māmā e pono ai kou olakino. Ke lohe ʻoe i ka huaʻōlelo 'snacks', kūlohelohe ka manaʻo o ko mākou noʻonoʻo 'maikaʻi ʻole' - akā e hoʻololi kāua i kēlā, e hiki anei iā mākou.
ʻAʻole ʻai ka hapa nui o mākou i ka ʻaina kakahiaka a olakino piha hoʻi i ke kakahiaka, e alakaʻi ana i kahi kakahiaka luhi a me nā hola o ka ʻaina awakea i mea paʻakikī iā ʻoe e noʻonoʻo i kāu hana a hoʻopau paha i kēlā ʻoihana i kūpono. No laila, ke kumu kēia iā ʻoe e hoʻomohala i ka ʻiʻini a hoʻopau pū ka hapanui me ʻoe i ka crunching ma kekahi ʻāpana a i ʻole ke kī ʻana i lalo i kahi burger nui.
I ka mālamalama like, loaʻa i ka hapanui o mākou ka maʻamau o ke ala ala i ka waena o ka pō a kīpoʻi i ka lumi kuke e nānā i ka pahu hau no kekahi pahūpahū a me nā kokoleka. Nui a hewahewa nā kumu no ke ʻano pōloli ʻoe i waenakonu o kou hiamoe, me ke kikowaena ke ʻano o ke au o kēia manawa, a me nā kūlana olakino a me nā lāʻau pū kekahi.
I loko o ka ʻatikala o kēia manawa, e hāʻawi mākou i kahi papa inoa o nā meaʻai māmā olakino hiki iā ʻoe ke loaʻa i ke kakahiaka a me ka pō, e kāpae ai i kāu mau pōloli wī a hoʻoliʻiliʻi hoʻi i ka hoʻohaʻahaʻa kaumaha i ke kaʻina.
ka wehe ʻana i ka māka ma ka home
1. Keiki a me nā ʻāpala Apple
ʻO nā pākaʻi i kāohi ʻia ʻo Portion kahi meaʻai māmā o ke kakahiaka nui. Loaʻa i kēia mau mea ʻehā mau huna o ka fiber a loaʻa ma kahi o 70 calories. Hiki iā ʻoe ke loaʻa me nā ʻāpala e hoʻonui i kāu lawe fiber. ʻO kēia kekahi o nā meaʻai māmā kakahiaka maikaʻi loa [1] .
2. ʻO Chickpeas pūlehu ʻia
Loaʻa i kēia mau mea he ʻewalu gram o ka protein a me ʻeono gram o ka fiber [elua] . Hiki i kahi pola o nā pīpī ke mālama i kou ʻōpū ma ka liʻiliʻi no 5 mau hola a kōkua i ke olakino e hōʻoluʻolu i nā wī wī. Hiki iā ʻoe ke mālama i kēia mau mea i kāu pākaukau ma ke ʻano o ka meaʻai māmā.
nā lāʻau hāʻule lauoho ma ayurveda
3. Strawberries A me Greek Yoghurt
Kuhi ʻia kēia combo piha me 20 mau mākia o ka satiating protein [3] . Hiki i nā strawberry ke hāʻawi iā ʻoe i ka nui o ke fiber i koi i kou kino a hōʻoluʻolu i kou wī wī. Hiki i ka hui ʻana o yoghurt a me strawberry ke pale iā ʻoe mai ka pōloli a hiki i ka wā o kou ʻaina awakea.
4. ʻO Pistachios i hoʻopili ʻia
Loaʻa i loko o kēia mau ʻeono mau gram o ka protein a ʻekolu mau hunaila o ka fiber [4] . Hiki i ka ʻai ʻana i nā pistachios pale ʻia ke kōkua i ka mālama ʻana i ka ʻiʻini a pale iā ʻoe mai ke kīkē ʻana i nā mea ʻai pono ʻole. Eia kekahi, ʻo nā pistachios i hoʻopaʻa ʻia kekahi o nā meaʻai māmā waena o ke kakahiaka no ka hoʻoliʻiliʻi kaumaha [5] .
5. Ke Keena Kūkulu Haʻihaʻi Loa a me ka maiʻa
ʻO ka tī kaiti kahi kumu waiwai nui o ka protein. Loaʻa iā ia ma kahi o 10 gram i ka hapahā kīʻaha [6] . Hiki i kahi maiʻa liʻiliʻi ke hoʻopuka ma kahi o 10 mau hunaila o ke olonā, no laila e māʻona iā ʻoe. ʻO kēia kekahi o nā meaʻai māmā kakahiaka maikaʻi loa no ka pohō kaumaha. ʻO ka ʻai ʻana i ka maiʻa holoʻokoʻa hiki ke kōkua i ka hōʻoluʻolu ʻana i nā pōloli pōloli me ke olakino loa.
6. Saladi Kapu
Nui ka momona i ka momona, haʻahaʻa loa i nā calorie a me nā momona [7] . 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. 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 [8] .
7. Piʻi maka
He mea maikaʻi ka pīni no kou olakino puʻuwai [9] . Nui lākou i nā antioxidants a me nā momona monounsaturated e kōkua ai e māʻona i kou pōloli i ke ala olakino hiki [10] . E hoʻopau wale i kahi peanuts i ka lā a ʻaʻole ʻoi aku i kēlā.
8. 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 [umikumākahi] . 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.
9. Poha
Hana ʻia mai ka laiki i pālahalaha ʻia, kahi kumu maikaʻi o nā meaʻai pākīkī olakino kēia pā. Mālamalama ʻo Poha ma ka ʻōpū a hiki ke maʻalahi ʻia, e hoʻolilo iā ia i meaʻai māmā maikaʻi loa no kou ʻiʻini [12] .
10. Pā Granola
Pono ʻoe e hele i nā kaola granola i ʻoi iki i ke kō a me ka ʻike calorie [13] . Loaʻa i loko o kēia ʻehiku mau hunaila o ka puluniu, ʻeono gram o ka protein, ʻelima mau kō o ke kō a maikaʻi loa no ka meaʻai kakahiaka, keu hoʻi ke hala ʻoe i kāu ʻaina kakahiaka.
pehea e lilo ai ka momona ma nā lima
11. Maiʻa me ka Pata ʻAmekona
ʻO ka maiʻa kekahi o nā meaʻai māmā a olakino olakino maikaʻi loa i waho. Hoʻomoʻu i kahi maiʻa liʻiliʻi i loko o ka puna o ka waiʻamona ʻAmelike ole a ʻai i ka wā e pāʻani ana nā pā pōloli me kou hiamoe. Kōkua ka huina calorie olakino i ka paipai ʻana i ka hiamoe [14] .
12. Cereal wela
ʻAʻole, ʻo nā cereala ʻaʻole no ka ʻaina kakahiaka wale nō. ʻO ka loaʻa ʻana o nā cereala palaoa e like me ka oatmeal maikaʻi no ke kuko ʻana i ka pō, no ka mea ʻaʻole ia e kōkua i ka hoʻopiha ʻana i kou ʻōpū akā hoʻoikaika pū hoʻi i ka hiamoe maikaʻi. [umikumālima] . Hoʻohui i ke kinamona a i ʻole nā hua maloʻo.
nā kumu o ka huaora e no ka lauoho
13. Hui Aloha
He olakino a ʻono hoʻi nā hui ʻana o ke ala [16] . Hiki iā ʻoe ke hana i kahi ala ala me nā ʻalemone ma ka home. Hoʻohui i nā hua maloʻo, cereal palaoa a pau a me kokoleka pouli e hoʻopau i ka hui a ʻai ia mea e hōʻoluʻolu ai i kou wī wī ma waena o ka pō.
14. Keʻokeʻo hua moa i paila ʻia
ʻO ka protein mai ka hua manu keʻokeʻo maikaʻi loa ia no kou olakino, no ka mea he mea kōkua ia e mālama i kou kō kō a paʻa a no laila ke mālama olakino nei i nā pōloli pōloli. [17] . Hiki iā ʻoe ke hana i nā muffins hua manu, i hana ʻia e ka hoʻohuihui ʻana i nā mea kanu a me nā hua keʻokeʻo (ʻoi aku ka maikaʻi inā hana ʻoe i kekahi i ke ahiahi ma mua o ka lima a mālama ʻia e hoʻomaʻalili ʻia).
15. Nā Paukū
ʻO kekahi o nā hopena maikaʻi loa no ka wī o ke aumoe ka hua ʻāpala. ʻO ka paʻakai, crunchy a olakino hoʻi, waiwai nā hua ʻumeke i ka magnesium i hiki ke kōkua i ka hoʻonui a hoʻomaikaʻi i kou maikaʻi hiamoe pū kekahi [18] .
Ma kahi palapala hope loa…
ʻOiai ke kōkua ʻana iā ʻoe e hōʻoluʻolu i kāu kū koke ʻana o nā pōloli pōloli, ʻo kēia mau mea olakino olakino kahi mea maikaʻi no ka pohō kaumaha. Ma muli o ke alo o ka momona olakino a me ka ʻike maikaʻi o ka fiber, maʻalahi nā meaʻai māmā a maikaʻi hoʻi e ʻai.
Ayurvedic tonic no ka ulu lauoho
Nā nīnau i nīnau pinepine ʻia
P. Maikaʻi anei ka ʻai māmā no ka pohō kaumaha?
TO. Hōʻike ka hapa nui o nā noiʻi i ka meaʻai māmā ma waena o nā meaʻai ʻaʻole pili i ka kaumaha. A, ʻo ka ʻai ʻana i ka protein, waiwai nui nā meaʻai māmā i hiki ke kōkua iā ʻoe e lilo i ka paona. '
P. He aha kaʻu e ʻai ai no ka ʻaina awakea inā makemake wau e lilo i ka kaumaha?
TO. ʻO nā meaʻai e like me nā hua holoʻokoʻa, nā lau lau, salemona, nā lau lau, nā ʻuala i hoʻolapalapa ʻia a me nā pīni a me nā legume kekahi o nā koho maikaʻi loa.
P. He aha nā mea ʻai e hōʻalo ai i ka make ʻana i ka ʻai?
TO. ʻO nā meaʻai palai e like me nā fries Farani, nā mea inu kō, nā berena keʻokeʻo, nā kīʻaha, nā pōpō, nā kuki, nā pōpō a me nā kalima kahi ʻano o nā meaʻai e pono ke hōʻalo ʻia ma ka papaʻai.
P. ʻEhia mau mea ʻono e ʻai ai i ka lā e lilo ke kaupaona?
TO. ʻO kekahi o nā huikau maʻamau e pili ana i ka papa hoʻohaʻahaʻa kaumaha ka helu o nā pāʻina e ʻai ai kekahi i kēlā me kēia lā. ʻOiai kekahi mau noiʻi e ʻōlelo nei e ʻai ana i ʻekolu mau meaʻai i kēlā me kēia lā, me ka ʻole o nā meaʻai māmā ma waena o nā hana i ʻoi aku ka maikaʻi, manaʻo kekahi poʻe i ka ʻai ʻana i ʻono mau meaʻai liʻiliʻi no ka mālama ʻana i ke kaupaona maikaʻi.
