ʻAʻole mākou ʻo ka mea mua e haʻi iā ʻoe ʻo ka ʻaina kakahiaka ka meaʻai nui loa o ka lā. Akā nā kāne: ʻO ia ka meaʻai nui loa o ka lā . No laila e hana pololei me kekahi o kēia mau hui mana lanakila.
ʻO ka maiʻa + kokoleka + ka pata nut
Hāʻawi kēia triumvirate nui i ʻekolu mau meaʻai: protein, fiber a me ka calcium galore. E hui pū i ka mea a pau i loko o ka mea huila a i ʻole e hohola i nā meaʻai i kēlā me kēia ma kahi ʻāpana berena palaoa.
Toast + Avocado + Hua
ʻO ka Avo-toast ka mea maʻamau, akā ua piha pū me nā antioxidants a me nā momona maikaʻi e mālama ai iā ʻoe i ka maikaʻi a māʻona a hiki i ka ʻaina awakea.
RELATED: 7 Smashing Avocado Recipes
ʻO nā oats i ʻoki kila + nā hua + nati hui ʻia
ʻO kēia ke kumu makemake mākou i ka oats: Hoʻomaʻamaʻa lākou i ka ʻai ʻana, hoʻohaʻahaʻa lākou i ka cholesterol a mālama lākou iā ʻoe i ka piha no nā hola. E hoʻolei i nā hua momona momona a me nā nati i hoʻopiha ʻia i ka protein, a loaʻa iā ʻoe kahi ʻaina kakahiaka nui.
ʻO ka hua manu holoʻokoʻa + kale + kao kao
Ua ʻike mākou a pau he maikaʻi ka kale (fiber, potassium a me nā huaora B6 a me C). Akā ʻo ka nūhou maikaʻi no ka poʻe makemake waiu, ʻo ka cheese kao he mea olakino maikaʻi loa ia, no ka mea he haʻahaʻa ia i nā calorie a he kumu paʻa o ka calcium a me ka protein. E lawe mai i ka omelet kakahiaka.
ʻO ka muffin palaoa holoʻokoʻa + yogurt + Huaʻala + blueberry
ʻO kahi ʻāpana o ka palaoa palaoa a i ʻole ka muffin e hoʻopiha iā ʻoe i ka fiber. A laila e hui pū i kekahi mau hua flax (omega-3 fatty acids), blueberries (potassium heart-healthy) a me ka momona-free yogurt (calcium, protein) no ke kīʻaha smoothie o kāu mau moeʻuhane.
