25 ʻAi ʻai ʻai i ke aumoe no ka ʻai ʻana i ka pō, e like me ka ʻōlelo a kekahi mea ʻai meaʻai

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

Lā Hānau:

HoʻOuna

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

ʻOiai kā mākou hana maikaʻi loa e hiamoe maikaʻi i ka pō (heluhelu: paʻi i ka mauʻu ma 10 p.m. koi, lawe i kahi Instagram hiatus a mālama i kā mākou kelepona. hele aku mai ko mākou papaʻaina moe), aia kekahi mea koʻikoʻi e hoʻomau pinepine ai mākou i ka hoʻohuli a me ka huli ʻana i ka pō: Pōloli mākou. No laila, ma kahi o ka haʻalele ʻana iā mākou iho e hoʻouka i ka lumi kuke no kēlā me kēia mea koena hiki iā mākou ke loaʻa a ʻai iā lākou ma ke kukui o ka pahu hau (ʻike mākou iā ʻoe, e nā ʻēheu moa Buffalo), ua luʻu hohonu mākou a kūkākūkā i nā poʻe akamai. Eia ka 25 maikaʻi loa olakino ʻAi ʻai mākou i kēlā me kēia manawa o ka lā.

PILI: Quiz: E haʻi iā mākou e pili ana iā ʻoe iho a e haʻi mākou iā ʻoe i ka ʻai ʻai i ke aumoe e hana ai ʻoe i kēia pō

1. ʻO Hummus a me nā Paʻipaʻi Kūʻai piha a i ʻole nā ​​mea ʻai

ʻO mākou ike aia kekahi kumu i aloha ai mākou pīkī . Hoʻopiha ʻia lākou me ka protein - ʻekolu grams no kēlā me kēia punetēkē ʻelua, wahi a Kauka Daryl Gioffre, kahi meaʻai meaʻai ma New York City a me ka mea kākau o E wehe i kāu ʻakika . He kiʻekiʻe ka lysine i ka chickpeas, a ʻo ka tahini kahi kumu waiwai o ka amino acid methionine. ʻO kēlā me kēia, ʻo [chickpeas a me tahini] nā protein piha ʻole, akā ke hui ʻoe iā lākou e hana i ka hummus, hana lākou i kahi protein piha. No ke aha he mea koʻikoʻi nā protein piha, e nīnau ʻoe? ʻO ke kumu, mālama lākou iā ʻoe i ka piha, ʻo ia hoʻi ʻaʻole e hoʻokuʻu hou a huli me ka ʻōpū ʻūlū. No ka ʻai ʻana i ka pō pō, hiki iā ʻoe ke hoʻohana i ka hummus ma ke ʻano he ʻū no nā mea kanu maka a i ʻole ka berena Ezekiel, wahi a Gioffre. Mai noʻonoʻo inā hana mākou.

E ho'āʻo: Uala Hummus

nā lana ʻauʻau no nā mākua

E kūʻai mai: ʻO Veggicopia Creamy Original Hummus

2. Oatmeal

Hoʻopili paha ʻoe oatmeal me nā hola kakahiaka nui, akā he nui nā pōmaikaʻi o ka pō, pū kekahi. No ka hoʻomaka ʻana, ʻo ka oats kahi kalapona paʻakikī e wāwahi mālie, e kāohi ana i nā piʻi koko koko e hiki ke hoʻopilikia i kou hiamoe. A inā ʻike ʻoe i kahi kīʻaha mehana o ka oatmeal ʻoluʻolu a ʻoluʻolu, ʻaʻole ʻoe wale nō. Wahi a a ʻO ke aʻo ʻana o ke Kulanui ʻo Columbia , Ke hana maoli nei nā kalapona me kou lolo e hoʻokuʻu i ka neurotransmitter serotonin , ka mea e hoʻoikaika iā ʻoe i kahi noho mālie a kōkua i kou kino e hana i ka melatonin no ka hiamoe hiamoe ʻana.

E ho'āʻo: ʻO Chamomile a me Maple Porridge

E kūʻai mai: Nature's Path Organic Oatmeal

3. Popcorn

Ke ho'āʻo neiʻoe e hoʻopau i ka makemake,ʻaʻole e hoʻokomo iāʻoe iho i kahi coma meaʻai piha. Ma laila popcorn hele mai i ka pāʻani. He māmā maoli ka meaʻai paʻakai paʻakai (he kīʻaha ʻekolu kīʻaha e lawelawe ana i nā uaki ma kahi o 100 calories), no laila hiki iā ʻoe ke nosh me ke kaumaha ʻole ma mua o ka moe. ʻAe, a eia nō hoʻi ka mea paʻakikī paʻakikī - ʻo kahi kīʻaha holoʻokoʻa i ka wā e moe ai e pili ana i kou mau iwi ʻaoʻao ma mua o kahi kuki a i ʻole kīʻaha hau kalima ... e like me ka hoʻowalewale e like me kēlā kani. Inā makemake ʻoe maoli olakino, hiki iā ʻoe ke hoʻokomo i loko o ka ea popper, ka mea e hoʻopuka ai i nā ʻano kulina me ka—ua manaʻo ʻoe—e ea ma kahi o ka ʻaila a i ʻole ka pata.

E ho'āʻo: Popcorn Uhu Pahu Pono

E kūʻai mai: Lesser Evil Organic Popcorn

4. ʻO Yogurt Helene Haʻahaʻa momona a me nā hua

Ua ʻike mua mākou ʻo ka Greek yogurt kahi kumu nui o ka protein, akā ʻaʻohe o mākou manaʻo e hiki ke kōkua iā mākou e hopu i kekahi mau ZZZ. ʻO ka calcium i loko o ka yogurt kōkua i kou lolo e hoʻohana i ka tryptophan a me ka melatonin, a hoʻokahi Ke aʻo moe o ke Kulanui o Pennsylvania ʻōlelo ʻia hiki ke kōkua iā ʻoe e hiamoe lōʻihi. Ma kahi o ka hoʻouka ʻana i ka mea ʻono kō (hiki ke hoʻolei i kou kō koko mai ka ʻeha), e hoʻonui i kāu kīʻaha me nā huaʻai hou a me nā hua chia crunchy. (ʻAe, a inā ʻoe e maʻalahi i ka ʻeha o ka puʻuwai a me ka ʻai ʻana, hiki ke kumu mai nā meaʻai momona, e hoʻopili i kahi koho momona haʻahaʻa.)

E ho'āʻo: ʻO ka Greek Yogurt Parfaits maʻalahi

E kūʻai mai: Yogurt Māmā Haʻahaʻa Momona ʻO Stonyfield

5. ʻO ka pīkī pīkī a me ka Sandwich Jelly

ʻO wai ka mea i ʻike ʻo kā mākou mea punahele i ko mākou wā kamaliʻi he mea ʻai nui i ke aumoe? Eia ke kumu: Wahi a ka Kahua Moe Lahui , pīkī pīkī He kumu maoli o tryptophan (aka he amino acid e hoʻoulu ai i ka hiamoe). A ʻo nā kaʻaleʻa e hoʻonui i ka tryptophan i ka lolo. ʻO ka hui pū ʻana o ka pāpaʻi pīnī waiwai nui i ka protein a me nā kaʻa paʻakikī, ʻo ia ke kilokilo moe maʻemaʻe.

E ho'āʻo: Kinamona Toast PB&J

E kūʻai mai: Na Smucker's Uncrustables Hoemi Sugar

6. Hua ʻUkena

He aha ka paʻakai, crunchy a me kahi ala paʻa e hoʻomoe ai iā ʻoe? Nā hua ʻukena , oia. Wahi a ka ʻAhahui Moe ʻAmelika , He kumu maikaʻi kēia mau kāne o ka mineral magnesium a me ka amino acid tryptophan. Hoʻopiha pū ʻia lākou me ka zinc, hiki ke kōkua i ka lolo e hoʻohuli i kēlā tryptophan i serotonin. ʻAʻole hoʻi e ʻōlelo ʻia ua ʻoluʻolu lākou i ka crunchy a me ka ʻono i ka boot.

E ho'āʻo: Hua ʻAla ʻAla

E kūʻai mai: Hua Makeke Organic Pumpkin Thrive

7. ʻO ka maiʻa a me ka pī

E hoʻomanaʻo i ka ʻōlelo ʻana a kāu kumu aʻo mele kula kiʻekiʻe iā ʻoe e ʻai i ka maiʻa e pale a hōʻoluʻolu paha i ka ʻeha o ka wāwae? ʻO ia no ka mea he potassium ka maiʻa, e kōkua ana i ka hoʻomaha hoʻomaha. E hoʻohui i kēlā me ka pata pīnī no ka ʻai ʻana i ke aumoe, no ka mea, ʻaʻole ia he ʻono wale nō akā piha pū kekahi i nā momona maikaʻi e mālama ai ʻoe i ka māʻona, wahi a ka Halemai Cleveland . A ʻoiai hiki iā ʻoe ke paʻi i kahi PB ma ka maiʻa pala a kapa ʻia ʻo ia he lā, no ke aha e hana ʻole ai i kahi mea hau hau ʻelua meaʻai maikaʻi mai loko mai o ka hui? (A i ʻole e hoʻāʻo i kēia nahu maiʻa organik no ka nui.)

E ho'āʻo: ʻIce Kalika Maiʻa Piʻi Pākī

E kūʻai mai: ʻO Barnana Organic Chewy Peanut Butter Bites maiʻa

8. ʻO kahi lima o nā hua

Inā palaualelo ʻoe e like me mākou, ʻaʻole makemake ʻoe e hana hou aku i ka kuke ʻana a me nā kīʻaha no ka ʻai ʻai. ʻO kahi liʻiliʻi liʻiliʻi o nā nati i kūpono i ka bila no-cook, mahalo i ko lākou ʻano protein kiʻekiʻe a me nā momona olakino. Ua ʻōlelo ʻo Gioffre, ʻo nā nati (ʻokoʻa nā mea kūlohelohe) he mau hale mana meaʻai e hiki ke kōkua i ka hoʻoponopono ʻana i ke kiʻekiʻe o ke kō koko, hakakā ʻana i ka mumū, hoʻemi i nā koi pōloli, kōkua i ka hoʻemi kaumaha a hoʻohaʻahaʻa i kou pilikia o ka maʻi cardiovascular. ʻO kāna hele-tos? ʻAmona maka, pistachios a me macadamias. He kiʻekiʻe lākou i nā momona olakino, hoʻopau lākou i ka pōloli, hoʻoikaika i ka hana o ka lolo a kōkua iā ʻoe e puhi i ka momona. Eia hou, e like me ka Kahua Moe Lahui , nā ʻalemona a me nā walnuts i loaʻa i ka melatonin hormone hoʻoponopono hiamoe. E hoʻopaʻa pono ʻoe i ka ʻeke lima a ʻaʻole i ka ʻeke holoʻokoʻa - e hana ana ma kahi o 200 calories i kēlā me kēia hapaha kīʻaha, hāʻawi a lawe paha.

E ho'āʻo: Nati Huipuia Roasted Mixed Nuts

E kūʻai iā ia: ʻO nā ʻalemona maka

9. ʻAmona ʻAmona

'Ōlelo no nā nati, ʻalemona pata ʻO kahi koho hopu-a-hele like (er, snooze). A me ka noʻonoʻo ʻana i ka hapaha kīʻaha o nā ʻalemona he 24 pakeneka o kāu ʻai magnesium i ʻōlelo ʻia i kēlā me kēia lā, hou aku tryptophan a me ka potassium, he mea no-brainer lākou no ka pō pōloli ʻeha. Magnesium He mineral hoʻomaha maikaʻi nō hoʻi, no laila e kōkua iā ʻoe i ka makani i ke kokoke ʻana i ka wā moe. Hāʻawi pū ka pata ʻalemona i nā momona monounsaturated puʻuwai, nā huaora a me nā minela, maikaʻi ia no ʻoe i kēlā me kēia manawa o ka lā, e like me ka Cedars-Sinai Medical Center . ʻOiai ʻo ka pata ʻalemona āu e koho ai he maka a ʻaʻohe kō i hoʻohui ʻia, aia nā pono āpau o nā ʻalemona holoʻokoʻa.

E ho'āʻo: Paleo Almond Butter Granola Bars

home remedies no ka ʻeleʻele ma ka maka

E kūʻai mai: ʻO Justin's Almond Butter

10. He Sandwich Tureke

ʻAʻole loa ʻoe e poina i ka wā i hiamoe ai kou ʻAnakala Bill i waenakonu o ka ʻahaʻaina Hoʻomaikaʻi. Mahalo paha i ka Kuleke , ka mea i ʻike ʻia no ka waiwai ʻana i ka tryptophan e hana ana i ka serotonin, a ʻo ia ka mea i koho maikaʻi ai no ka ʻaina awakea. E hui pū me ia me ka palaoa palaoa holoʻokoʻa e hele ai i loko o kekahi mau kalapona paʻakikī (hiki iā ʻoe ke hele i ke ala o ka laiki jasmine a i ʻole ka ʻuala, wahi a Lapaau Komohana Akau ), aiʻole e mālama i ka haʻahaʻa-cal a kau i kekahi mau ʻāpana i loko o kahi ʻōwili letus.

E ho'āʻo: ʻO Tureke Lettuce Wrap Sandwich

E kūʻai mai: 365 na Whole Foods Market Oven-Roasted Turkey Breast Deli Slices

11. Kīpī Paʻu momona haʻahaʻa

He rap maikaʻi ʻole ʻo Cottage cheese no ka lilo ʻana i mea maʻalahi, hoʻoluhi i ke kaumaha o ke kaumaha i ka lā, akā he mea huna ia no ka poʻe insomniac (ʻaʻole e haʻi i ka ʻono i ka kāmaʻa). ʻO ka protein lean (e hele mai ana mai ka casein lohi-digesting) kōkua i ka hoʻoikaika ʻana i kēlā serotonin i ʻōlelo ʻia, a e like me ka he haʻawina hou mai ke Kulanui ʻo Cambridge, hiki iā ʻoe ke kōkua iā ʻoe e paʻi i kāu mau pahu paona i kou hiamoe ʻana ma ke kōkua ʻana iā ʻoe e māʻona a hoʻonui i kāu hoʻolimalima ikehu hoʻomaha i ke kakahiaka aʻe. Makemake ʻoe e hoʻonui i ka snooze-factor? ʻO luna i ka hapalua kīʻaha e lawelawe ana me nā raspberries no kahi ʻai ʻai 100-calorie i ke aumoe me kahi paʻi hou o ka melatonin.

E ho'āʻo: Poʻa ʻAi Paʻi Paʻi

E kūʻai mai: Moʻomeheu maikaʻi ʻo Organic Low-Fat Cottage Cheese

12. Moa Edamame

Hoʻopaʻanaʻau i kēia hoʻohālikelike: ʻO ka protein me ka fiber e like me ka hiamoe maikaʻi loa o kou ola. ʻO ka Edamame (aka soybeans i loko o kā lākou pods) e hele no lākou, no laila he koho maʻamau ke makemake ʻoe i ka nahu wikiwiki. A ua ʻike ʻia nā pūhui kikoʻī i ka soy (i kapa ʻia soy isoflavones) hiki ke hoʻonui i ka lōʻihi o ka hiamoe, e like me ka keia ao ana Kepani .

E ho'āʻo: Edamame i kālua ʻia

E kūʻai mai: 365 na Whole Foods Market Organic Shelled Edamame

13. Huamoa

I kēia manawa, hiki paha iā ʻoe ke koho i ke kumu he ʻai maikaʻi nā hua manu i ke aumoe: He waiwai lākou i ka protein a piha i ka tryptophan. ʻO ka ʻAhahui Moe ʻAmelika 'ōlelo lākou e hiamoe paha ʻoe no kēlā kumu, akā makemake pū mākou ua ʻāpana ʻia lākou a hoʻopaʻa ʻia no ka ʻai maʻalahi. Eia hou, ua loaʻa iā ʻoe kahi ʻōpala o nā hua jammy i loko o kāu pahu hau no ka hoʻoulu ʻana i nā salakeke a me ka toast, pololei?

E ho'āʻo: ʻO nā mea a pau Deviled Egg

E kūʻai mai: Nā Huamoa Kūʻokoʻa Kūʻokoʻa ʻo Organic Valley

14. Kīkī a me nā Pahū

I ka hiki ʻana i ka hiamoe, ʻo ka cheese kahi koho maikaʻi loa. ʻO ia no ka mea kiʻekiʻe i ka calcium, ʻo ia ua hoʻopaʻa ʻia i ka hiamoe maikaʻi . Hoʻopiha pū ʻia me ka protein, me ka tryptophan a me ka melatonin no ke ana maikaʻi. E hoʻohui i kekahi mau ʻāpana paʻakai me kekahi mau pahū palaoa piha, berena ulu a i ʻole ʻāpala nā ʻāpana no ka hui pū ʻana o ka protein-carb.

E ho'āʻo: ʻO Ritz Crackers me Whipped Honey Ricotta a me Bacon

E kūʻai mai: Pūʻai ʻai meaʻai ʻo Gusto Calabrese

15. Avocado Toast

ʻO ka nūhou maikaʻi no nā millennials e hoʻomana nei ma ke kuahu toast avo: Ua kapa ʻo Kauka Gioffre i ka hua (ʻae, he hua) ʻo ka pata a ke Akua. ʻO ia no ka loaʻa ʻana o ke koena maikaʻi o nā momona maikaʻi, ʻoi aku ka nui o ka potassium ma mua o ka maiʻa a me ka nui o ka fiber e mālama pono i kāu ʻai ʻana. Makemake ʻoe e hoʻonui iā ia? Manaʻo ʻo Kauka Gioffre e hana i kāu mea ʻai me ka berena ulu, ka ʻōmato, ka aila ʻoliva puʻupaʻa, ke kumini, ka paʻakai kai, ka pepa ʻeleʻele a me ka jalapeño no kahi kī hou. He ʻāpana ʻai i ke aumoe, ʻāpana ʻai meaʻai.

E ho'āʻo: ʻO ka meaʻai meaʻai ʻAvocado Vegan

nā lauoho lauoho hou loa no ka lauoho pōkole

E kūʻai mai: Organic Hass ʻAvocados

16. Huaai hou

ʻAʻole hiki iā ʻoe ke hele hewa me nā mea kanu maka. ʻO ka hoʻopunipuni ke hoʻohauʻoli nui nei iā ʻoe makemake e ai ia lakou. (ʻO kēia ʻano mea ʻulaʻula ʻulaʻula e hana i kēlā, akā hiki iā ʻoe ke hilinaʻi ma luna o kēlā me kēia lole āu i waiho ai i loko o ka pahu hau.) ʻO ka hōʻailona wale nō? E hoʻokaʻawale i nā mea kanu i loaʻa i ka nui o ka fiber (e like me kā kāloti a me nā beets) i pale aku ai i ka pehu a me ke kinoea ma mua o ka moe ʻana. Hoʻoponopono Ola Ola. ʻO nā mea kanu cruciferous , e like me ka broccoli a me ka cauliflower, ʻoi aku ka maikaʻi o ka pale ʻana i ka pō no ka mea he nui ka fiber insoluble. Akā, e hele i ka letus, kale, nā ʻōmato a me nā huaʻai e like me ke kiwi a me nā cheri.

E ho'āʻo: Spring Crudités me Romesco Sauce

E kūʻai mai: Paʻa Laʻai Organic Earthbound Farm me ka Ranch Dip

17. Guacamole

Inā aia ka avocado toast ma ka papa ʻai meaʻai, pēlā nō guacamole . E like me kā Dr. Gioffre i ʻōlelo ai ma luna, ʻo nā momona olakino o ka avocado e hoʻopiha iā ʻoe a hiki i kāna mea pālolo ke kōkua iā ʻoe e hiamoe maikaʻi. Hiki i nā mea ʻē aʻe i loko o ka guac ke hoʻonui i kou hiamoe: ʻO nā ʻōmato Hoʻopiha ʻia me ka lycopene, e kōkua ana i ke olakino o ka naʻau a me ka iwi, a me ka potassium hoʻoulu hiamoe, ʻoiai ʻo tryptophan-rich. aniani kōkua i ka hoʻohaʻahaʻa i kou pae kaumaha a kōkua i ka hoʻomaha. (E hoʻomaʻamaʻa wale i ka wai lime inā loaʻa iā ʻoe ka reflux acid a i ʻole ka ʻai ʻana.) No kahi wili hou ʻana i ka luʻu, e hoʻāʻo i kēia hummus avocado spicy e hoʻohauʻoli nei i ʻelua mau meaʻai i ʻōlelo ʻia i loko o hoʻokahi pūʻolo momona. Hoʻopaʻa i nā ʻāpana pita, nā ʻōmato cherry a i ʻole nā ​​​​pahū, a i ʻole e ʻimi i kahi spoonful a kapa ʻia he pō.

E ho'āʻo: Hummus ʻAvocado ʻono

E kūʻai mai: 365 Mākeke ʻAi Kūʻai Kūʻai Guacamole

18. He Smoothie

No ke aha e leʻaleʻa ai nā kakahiaka? Hiki ke ʻai ʻia i ka maʻemaʻe i ka pō, a maikaʻi lākou e like me nā mea āu e hoʻokomo ai i loko. ʻO ka hui pū ʻana i nā meaʻai hoʻoulu hiamoe e like me wai cherry tart, pistachios a i ʻole hiki i ka avocado ke kōkua iā ʻoe e hōʻoluʻolu loa. Inā hoʻohana ʻoe i ka kefir a i ʻole yogurt i ka smoothie, ʻo ka probiotics Hiki paha ke kōkua i ka hoʻokuʻu ʻana o ke serotonin i loko o kou lolo, wahi a ka loea meaʻai ʻo Frances Largeman-Roth, RDN. E hoʻohui i nā hua hemp a i ʻole nā ​​hua chia no ka nui o ke kākoʻo hiamoe. ʻO ka hua avocado a me ka chia i loko o kēia smoothie ʻōmaʻomaʻo e mālama iā ʻoe i ka piha, ʻoiai ʻo ka maiʻa a me Granny Smith apple e ʻono ia e hoʻomāʻona i kou makemake i ka pō.

E ho'āʻo: ʻO Green Smoothie me ʻAvocado a me Apple

E kūʻai mai: ʻOhi i kēlā me kēia lā

19. ʻAi ʻAi ʻAi

ʻO kā mākou kryptonite: ʻuala. Hiki iā mākou ke ʻai i hoʻokahi miliona o ia mau mea me ka ʻole ʻana o ka uila, akā e hiamoe koke ana ma hope o nā mea a pau e waiho ai ka paʻakai a me ka ʻaila iā mākou me ka ʻona a me ka momona. ʻO ka mea pōmaikaʻi, ʻo kēia mau mea ʻokoʻa zucchini e like me ka ʻono a me ka ʻono - hoʻemi i ka palai. Akā, aia kekahi mau ʻano waiwai waiwai ʻē aʻe e ʻai ai, e like me nā ʻāpana turnip, nā ʻāpana kāloti a me nā ʻuala ʻuala. ʻOiai lākou i kālua ʻia ma kahi o ka palai (a i ʻole ka ʻaila i ka ea me ka ʻaila ʻole), he koho paʻa lākou, wahi a Kūkākūkā moe .

E ho'āʻo: Māmā Zucchini Chips

E kūʻai mai: ʻO nā ʻuala ʻuala maʻa a Brad

20. Palai ʻuala

ʻAʻole mākou i ʻike i kahi palai Palani a mākou i makemake ʻole ai, akā, no ka mea, ua kālua ʻia kēia mau mea ma mua o ka palai ʻia, ʻaʻole liʻiliʻi ka momona o lākou - a ʻaʻole liʻiliʻi ka pōʻino i ka hoʻomākaukau ʻana. Hana ʻia lākou me ʻuala , he nui nā huaora a me nā minela, a me kahi pūmua e hoʻopaʻa iā ʻoe ma mua o ka wā e moe ai. Akā ʻo ka mea nui, ua piha lākou i ka hoʻomaha potassium, magnesium a me ka calcium (ʻoi loa inā haʻalele ʻoe i ko lākou ʻili). ʻO kā lākou ʻano kalapona e maʻalahi i kou lolo ke komo i ka tryptophan, a laila e hoʻololi ʻia i ka niacin hana serotonin.

E ho'āʻo: ʻuala i kālua ʻia

E kūʻai mai: 365 na Whole Foods Market Crinkle-Cut Sweet Potato Fries

21. Pipi Pipi

Polokina ʻO ia ke ala e hele ai ke manaʻo ʻoe e hele mai ana ka makemake o ka pō, ʻoiai ʻaʻole ʻoe e ʻai nui i ia mea. ʻO ka ʻai ʻana i kahi ʻāpana nui ma mua o ka moe ʻana hiki ke mālama i kou kino no ka ʻai ʻana, a me ka nui o ka protein ma mua o ka moe ʻana e hāʻawi nui iā ʻoe. ikehu ma mua o ka hahau ʻana i ka mauʻu. Akā inā makemake ʻoe i kahi mea ʻono a hoʻopiha, ʻoi aku ka maikaʻi o ka loaʻa ʻana o kahi ʻāpana liʻiliʻi a ʻelua paha (ʻoi aku inā ʻoe e ʻai ana e like me keto a i ʻole Paleo). Hana ʻoe iā ʻoe iho ma mua o ka hilinaʻi ʻana i ka jerky i kūʻai ʻia i ka hale kūʻai. ʻO Jerky kahi kumu nui o ka protein a me ka hao; E hoʻomaopopo wale i hiki ke kiʻekiʻe i ka sodium, no ka mea, hoʻōla maʻamau ia i ka wai paʻakai. No laila, ʻaʻole pono ʻoe e noʻonoʻo iā ia 24/7, ʻoi aku ka nui inā he koko kiʻekiʻe kou.

E ho'āʻo: Pipi Pipi

E kūʻai mai: 365 na Whole Foods Market Reduced Sodium Grass-Fed Beef Jerky

22. ʻAiʻi ʻia

Aloha ʻoe i ka hummus—no ke aha e hoʻolauleʻa ʻole ai i kēia mau pōhaku liʻiliʻi i ko lākou ʻano maʻemaʻe a ʻoi loa? Hoʻohanohano ʻo Chickpeas i ka protein, ka fiber, nā huaora a me nā minela, e hoʻolilo iā lākou i koho olakino kaulana. Akā, loaʻa iā lākou kahi ton o tryptophan hoʻoulu moe, nā kaʻa paʻakikī a me folate , hiki ke kōkua i ka hoʻoponopono ʻana i kāu ʻano moe. ʻO ka mea ʻē aʻe, ua ʻike ʻoe i nā moa crispy ma ka hale kūʻai i kēia manawa, akā maʻalahi ka hana ʻana iā ʻoe iho e like me ka hoʻomoʻa ʻana iā lākou e like me kou makemake a kālua iā lākou a maloʻo a maloʻo.

E ho'āʻo: ʻAiʻi ʻia ʻo Kinamona-Sugar Chickpeas

E kūʻai mai: ʻO Saffron Road Organic Sea Salt Crunchy Chickpea Snack

pehea e mālama ai i ka lauoho i ka hoʻoilo

23. Ka palaoa a me ka waiu

E like me ka oatmeal, kīʻaha Ua like ka maikaʻi iā ʻoe i ka pō e like me ka mea mua i ke kakahiaka. No ka mea, nui nā cereals kumu kulina kiʻekiʻe-glycemic carbs , hiki iā lākou ke hoʻemi i ka manawa e hiamoe ai ʻoe. ʻOi aku ka maikaʻi, ʻo ka waiū kahi kumu nui o ka calcium, he mineral e pono ai no ka hana ʻana o ka melatonin. E koho i kahi mea me ka liʻiliʻi o ke kō a hoʻohana i ka waiū momona haʻahaʻa e mālama i kāu mau calorie haʻahaʻa a e hoʻomaʻamaʻa i ka ʻai.

E ho'āʻo: Paleo Cinnamon Toast Crunch

E kūʻai mai: ʻEkolu Manaʻo ʻAi ʻAi ʻAʻole Protein Cereal

24. Laiki Keokeo

ʻO ka glycemic index kiʻekiʻe o ka raiki keʻokeʻo, ʻo ia ka mea e hāʻawi i kou koko koko a me ka insulin i mea hoʻoikaika maoli, no laila e kōkua ana i ka tryptophan e hoʻomoe i kou lolo e hiamoe, wahi a ka ʻAhahui Moe ʻAmelika . ʻAʻole hoʻi e haʻi ʻia he kiʻekiʻe ka laiki i ka magnesium, a he mea kōkua hoʻi i ka hiamoe, a he maʻalahi hoʻi e ʻeli, e like me ka mea ʻai meaʻai. Samina Qureshi , RD. Makemake ʻoe e ʻoi aku ka ʻoluʻolu a me ka ʻoluʻolu? E hui pū me ka hupa kī ʻōmaʻomaʻo a me ka salmon, inā ʻoe e pōloli hou aku— nā iʻa momona Hiki ke kōkua i nā pae kiʻekiʻe o ka vitamina D e hoʻomaikaʻi i ka maikaʻi o kāu hiamoe.

E ho'āʻo: ʻO ka iʻa Salmon a me Spinach Rice Bowl a Antoni Porowski me ka hupa kī ʻōmaʻomaʻo

E kūʻai mai: 365 na Whole Foods Market White Thai Jasmine Rice

25. Sobeta

No kēlā mau pō e uē ai kou puʻuwai 'ice cream,' akā ʻōlelo kou lolo 'hiki iā mākou ke hana ʻoi aku ka maikaʻi ma mua o kēlā.' Eia ka iʻa: ʻoi aku ka haʻahaʻa o ka Sorbet i ka momona ma mua o ka ice cream, akā e like me ke kiʻekiʻe o ke kō. ʻO ka ʻimi ʻana i kahi kō-ʻole-a ʻoi aku ka maikaʻi, ʻo ka hana ʻana iā ʻoe iho-he mea nui ia e hōʻoia ʻaʻole e loaʻa iā ʻoe ke kō ma mua o ka paʻi ʻana i ka uluna. (Ma kēlā ʻōlelo, a 2014 haʻawina ua ʻike ʻia ua pili ka ʻai nui i ke kō i ka hiamoe maikaʻi ʻole.) He maʻalahi ia e like me ka hui ʻana hua hau me ka paapu waiu. ( yogurt hau ʻo ia kekahi ʻano hauʻulu paʻa.) E koho i kekahi mea ʻono āu e makemake ai, akā ua ʻāpana mākou i kēia ʻano melika paʻa paʻa ʻelua ʻaʻole makemake i ke kō hou. Hiki iā ʻoe ke ʻeli iho inā he waiu ʻole a kokoke i ka hua maʻemaʻe.

E ho'āʻo: Hoʻokahi mea ʻano wai melon Sorbet

E kūʻai mai: ʻO Talenti Roman Raspberry Sorbet Waiwai ʻAʻohe

PILI: ʻO 30 mau ʻai ʻai maikaʻi loa hiki iā ʻoe ke kūʻai ma ka hale kūʻai

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E `Ike

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele