ʻO ka'ōina kakahiakaʻaʻoleʻo nā keiki wale nō a hiki ke lilo i mea maikaʻi a maikaʻi loa o kaʻai kakahiaka o nā mea ulu. E nānā i nāʻoihana i emi iho i ke kō, ka paʻakai , a me ka momona, akāʻoi aʻe ma ka fiber a me ke kinona. He mea nui ka heluʻana i nā kaloka. He mea maikaʻi nō hoʻi e nānā i ka papa inoa meaʻai. Pono nā kīʻaha a pau paha i ka luna o ka papa inoa meaʻai.
Nui nā'āpana a me nāʻano'āpana o ka'āpana kakahiaka i ka hale kūʻai. He nui ka hapanui o lākou i kālepaʻia i nā keiki, akā nui ka mau mele i hiki i ka mea nui ke aloha. E nānā hou aku i kaʻaiʻana i nā mele nuiʻehiku (Post, Kellog's, a me General Mills) i nā mea maikaʻi loa no nā mākua:
Hoʻopuka Post Shredded Wheat
| Hoʻopiʻi i ka pono o nā meaʻai | |
|---|---|
| Nā lawelawe o ka Māhele 1 e hoʻohana ana (49 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 170 | |
| Nā Kalo maiʻApa 9 | |
| Ka Honua Nui 1g | 2% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.5g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Pailapila 190mg | 5% |
| Nā Carbohydrates 40g | 13% |
| Dietary Fiber 6g | 24% |
| Nalu 0g | |
| Aiai 6g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 2% · Ke Ana 6% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
ʻO ka palaoa i kāwiliʻia ka meaʻoi loa loa o kaʻai. He meaʻole ka palaoa a me kahi BHT liʻiliʻi e like me ke kāohi . ʻAʻole ka paʻakai a me ke kōpaʻa a hoʻokahi kīʻaha o Shredded Wheat he 6 grams kahe a me 6 grams ka protein, aʻo ia ka mea i kohoʻia ma kahi maʻamau.
ʻO ka calorie-he akamai ia i waenakonu o ka pā, me 170 calories.
E lawelawe iā Shredded Wheat me nā hua hou a me ka waiū a me ka waiūmona almond. No ka loaʻaʻole o ke kō i kōʻia, hiki iāʻoe ke hoʻohui i kahi teaspoon o ke kōpaʻa aʻoi aku ma lalo o 5 mau kalamu ma kēlā me kēia lawelaweʻana.
ʻO Mills Fiber One
He maikaʻi ka manawa kakahiaka no ka loaʻaʻana o ka fiber, a hoʻokahi kīʻaha o kaʻea o ka lipide One he 28 grams o ke fiber.
ʻO ke kumu kumu hoʻokahiʻaʻole he kō a me 4 grams o ka protein. Aia ma kaʻaoʻao lalo loa o nā calories, me ka 120 pākahi. ʻO kāna mau meaʻaiʻeluaʻelua, he palaoa palaoa a me ka palaoa palaoa. ʻAʻole ia ka liʻiliʻi ma ka sodium, me 220 milligrams i ke kī. Akā,ʻaʻole kiʻekiʻe ka sodium.
Pono ka hapanui o ka poʻe iʻoi aku ka'ōpū akā e noʻonoʻoʻoe inā makemakeʻoe e hoʻololi i kēia mīkini mai ka'ōpala o lalo. Ponoʻoe e hoʻomaka me ka hapalua o ke kīʻaha (ʻo ia ka nui o ka lawelawe ma ka pahu) a hana i kou ala. ʻO ia ke kumu no ka mea he wahi manawa pōkole kāu e makemake ai e hoʻohana i ka fiber'ē aʻe.
General Mills Cheerios
Hoʻokahi kīʻaha o Cheerios (ke kumu) hoʻokahi wale nō gram ke kō, 3 grams o ke fiber, 3 grams o ka protein a hoʻokahi 100 calories wale nō. ʻO ka mea hana mua loa,ʻo kaʻohiʻokoʻa a me ka kānana. Loaʻa iā ia he 140 miligrams sodium no hoʻokahi kīʻaha kapu, no laila maikaʻi ia no kaʻai sodium paʻakai .
E lawelawe i nā koa me kāuʻano waiū punahele a me kekahi mau hua a me nā huaʻala. ʻO kahi kīʻaha'ē aʻe ka waiho i kahi lumi no kahi pūpū o ke kōpaʻa inā makemakeʻoe i kahi meaʻono.
ʻO ka nui o nā kuʻi kālā
ʻO ka mea nui loa,ʻo ia ka mea e hoʻouluʻia me ka huaora a me nā minela. ʻO kaʻoiaʻiʻo, ua paʻa pono kēia mau meaʻai a pau i kekahi mau micronutrients , akāʻo ka helu holoʻokoʻa he 100 pakeneka o ka hapanui o lākou.
He maikaʻi ia, akā, he mea nui e hoʻomau i kaʻaiʻana i nā huaʻai a me nā huaʻai maikaʻi i ke koena o ka lā.
Loaʻa ka lōʻihi no ka mea, he 4 mau kahe fiber, ma kahi o 3 grams ka protein, a me 133 calories. He maikaʻi loa ka sodium-wise, me ka 186 miligrams. Uaʻoi aku ka nui o ke kōleʻa ma mua o nā mana'ē aʻe, a ua heluʻiaʻo ia ma hope o ka huaheluʻelua, ma hope o ka palaoa palaoa a pau, a ma kahi o 7 grams o ke sukari i kēlā me kēia kīʻaha maloʻo maloʻo. Aka, ua maikaʻi ka lōʻihi o kou hoʻopiliʻoleʻana i ke kō. E hoʻonui i nā hua a me nā hua no ka meaʻono hou ma kahi.
Hoʻopiha i nā Honey Bunches o Oats
He mea kupanaha paha kēia no ka meaʻo ia kekahi o nā meaʻono, akā,ʻaʻole i makemake nā mea a pau i kahi mea eʻono like me ka pepa pahu i kēlā kakahiaka i kēia kakahiaka.
Akā,ʻoiai he meaʻono ia,ʻo kaʻai muaʻelua he palaoa a me ka palaoa palaoa piha (ke kahaha neiʻoe i ka nui o nā kānana i kohoʻia ma ka lua).
Loaʻa i ke kōkoʻaʻoi aʻe ma mua o nā mea'ē aʻe, me 8 grams i hoʻokahi kīʻaha maloʻo maloʻo, no laila,ʻaʻole maikaʻi e hoʻonui i ke kō i ke kīʻaha. Akā, ua aneane 3 grams o ka fiber a me 3 grams o ka protein. Hoʻokahi kīʻaha e pili ana i 160 calories a me 187 milligrams sodium,ʻaʻole maikaʻi.
General Mills Wheaties
ʻO ka kīʻahaʻaʻoleʻo ia i ka'āleʻaʻono, akā, loaʻa iā lākou kahi kōkuʻi liʻiliʻi. Eia naʻe, me 133 calories, 253 milligrams sodium, 5 grams sugar, 4 grams kepa a me 3 grams protein, he koho paʻakikī ia no kahi kakahiaka kakahiaka maikaʻi. ʻO ka meaʻai muaʻelua, he palaoa palaoa a me ka sukuka.
He maikaʻi nā kīʻaha i ka wā e hoʻopihaʻia me ka hua a hua paha, me kouʻano waiū punahele. Hiki paha i ka palaoa a pau i ka palaoa a me ka pipi i kaʻaoʻao.
ʻO General Mills Corn Chex
ʻO ka kānana Chex kekahiʻano o ka'ōpalaʻoi aku, akā, he emi loa ia i nā calories a me ke kō. Hoʻokahi kīʻaha he 120 calories, 220 milligrams sodium, 3 grams sugar, 2 grams fiber, a me 2 grams protein. ʻO kaʻai muaʻelua, he palaoa kulina a me ka palaoa.
Ma muli o ke emiʻana o ke kōpaʻa, hiki iāʻoe ke hoʻonui i kahi kōlea maʻamau. Akā, no ka mea aia ma kaʻaoʻao haʻahaʻa a hiki i ka helu o ka fiber, manaʻo wau e pono ke kōkua nui i nā hua hou.
Nā Cereals nāna i hana i ka Topʻehiku
ʻAʻole maikaʻi loa kēia mau makamae noʻoe akāʻaʻole lākou i hana i ka papa inoa o nā meaʻai'ōmaʻomaʻo meaʻai maikaʻi loa.
Nā Mills nui o Golden Grahams
Nāʻike kumu waiwai no kēlā me kēia kīʻaha:
- 160 calories
- ʻO 320 milligrams sodium
- 13 kale
- 3 kahe fiber
- 3 grams ka protein
ʻO ka mua o nā meaʻelua:ʻo ka palaoa huapalaoa, ke kō
Hoʻomaopopo: Nui ka nui a me ka nui o ka sodium no ka pāʻina kakahiaka. He maikaʻi nā fiber a me nā kinetona, akā.
Nā'Ōlelo Kaupapa Nui Miller 4
Nāʻike kumu waiwai no kēlā me kēia kīʻaha:
- 200 calories
- 280 milligrams sodium
- 13 kale
- 4 kekona fiber
- 4 kaomika protein
ʻO nā mea muaʻelua:ʻo ka palaoa huapalaoa a pau, ka palaoa
Hoʻomaopopo:ʻAkahi kīʻaha me ka nui o ke kō. ʻAʻohe mea maikaʻi, no ka mea, ua lawa ka protein a me ka fiber i mea e hauʻoli ai au.
ʻO Kelloggʻo Raina Bran
Nāʻike kumu waiwai no kēlā me kēia kīʻaha:
- 190 calories
- 210 milligrams sodium
- 18 grams ke kō
- 7 kahe fihi
- 5 gramene protein
ʻO nā mea muaʻelua:ʻo ka huapalaoa palaoa a pau, ka waina
Hoʻomaopopo: He kiʻekiʻe ia i ke kō, akāʻo ka nui o ia mea e hele mai ana mai ka mau hua waina,ʻaʻole maikaʻi loa. He nui kona mau wepa a he nui keʻano o ka protein.
Ke Kūikawā Kūikawāʻo Kellogg
Nāʻike kumu waiwai no kēlā me kēia kīʻaha:
- 120 calories
- 220 milligrams sodium
- 4 kaomi ke kō
- Kalemu'elemu 0
- 6 grams protein
ʻAlua meaʻelua:ʻo kahi laiki,ʻo ka palaoa
Hoʻomaopopo: He nui nā kinetona a haʻahaʻa i loko o nā calories, akāʻo ka nele o ka fiber he mea hōʻeha.
Nā Huahana Kellogg 19
Nāʻike kumu waiwai no kēlā me kēia kīʻaha:
- 110 calories
- 220 milligrams sodium
- 4 kaomi ke kō
- 1 gram fiber
- 3 grams ka protein
ʻO ka mua o nā meaʻelua: ka palaoa i kālaiʻia, ke kō
Nānā:ʻAʻohe hewa. ʻO ke kaumaha i loko o ka calories a me ke kō, a loaʻa i kekahi kinona, akā, uaʻano haʻahaʻa hoʻi i ka fiber.
ʻO Kellogg's Cracklin 'Oat Bran
Nāʻike kumu waiwai no kēlā me kēia kīʻaha:
- 257 mau calories
- 180 miligrams sodium
- 19 kahe ke kō
- 8 kahe fihi
- 5 gramene protein
ʻO nā mea muaʻelua:ʻo kaʻohiʻokoʻa a pau, ke kō
Nānā: Ma kaʻaoʻao maikaʻiʻaʻole ia he kiʻekiʻe ma ka sodium a he nui ka fiber a me ka protein. ʻO kekahi ma lalo, he nui ka nui o ke kō, aʻo ia kaʻai hoʻokahi i nui ka momona, me 9 grams.
Pūpala Paina Hale
Nāʻike kumu waiwai no kēlā me kēia kīʻaha:
- 420 calories
- 540 milligrams sodium
- 10 kaomi ke kō
- 14 kahe fihi
- 12 kaomika protein
ʻAlua meaʻelua:ʻo ka palaoa palaoa palaoa a pau, ka palaoa bale
Hoʻomaopopo: He nui nā calories no ka pāʻina kakahiaka a me ka sodium nui loa. Akā ua kiʻekiʻe ia i ka fiber a me ka protein.
Hoʻopiʻiʻia ka pua'oina
Nāʻike kumu waiwai no kēlā me kēia kīʻaha:
- 190 calories
- 230 milligrams sodium
- 20 kale ke kō
- 8 kahe fihi
- 5 gramene protein
ʻO nā mea muaʻelua:ʻo ka huapalaoa palaoa a pau, ka waina
Hoʻomaopopo: Eia kekahi hihia hou kahi e hiki mai ai ke kō mai ke kumu waina. He nui kona mau fiber a me kona protein.
ʻAʻohe maikaʻi maikaʻi ke kuʻi
No laila he aha ka meaʻono o ka pāʻina kakahiaka e likeʻole ai? ʻAʻole nele kēia mau kīʻaha i ka'ōpala piha no ka meaʻaʻole he hapa aʻaʻohe hapa. Aʻo kekahi he nui ke kō. E like me kēia:
ʻO Kellogg's Rice Crispies
Nāʻike kumu waiwai no kēlā me kēia kīʻaha:
- 160 calories
- 227 milligrams sodium
- 12 kaomi ke kō
- Kalemu'elemu 0
- 1ʻelima kala
ʻAlua meaʻelua: keiki, ke kō
Hoʻomaopopo:ʻAʻole kēia heʻai maikaʻi loa, akā, he mea hōʻeha loa ia.
Ka Pelekane Fruity Pebbles
Nāʻike no kaʻaila no kēlā me kēia kīʻaha:
- 145 calories
- 192 milligrams sodium
- 12 kaomi ke kō
- Kalemu'elemu 0
- 2 kaomika protein
ʻAlua meaʻelua: keiki, ke kō
Hoʻomaopopo: He mau lālāʻiliahi kūleʻa kēia.
ʻO nā loliʻo Kellog's Froot
Nāʻike kumu waiwai no kēlā me kēia kīʻaha:
- 113 calories
- 141 milligrams sodium
- 13 kale
- 3 kahe fiber
- 2 kaomika protein
ʻAlua meaʻelua: ke kō, ka palaoa palaoa
Nānā: Ma muli paha o ka makemake'ōpio akāʻaʻoleʻo ka koho nui.
ʻO kahi hua'ōlelo mai
ʻO kaʻaiʻana i kaʻai no kaʻaina kakahiaka he mea maikaʻi loa ia no ka mea he maʻalahi ia e hoʻomākaukau ai. Hiki iāʻoe keʻai i ka meaʻai wikiwiki a puka i waho i ka puka e hoʻomaka ai i kāu lā hana. E koho i nā'āpana hana me nā kīʻaha maikaʻi me ke kōʻole o ka wai a hōʻaʻahu iā lākou i nā huaʻala a me nā hua waina no nā pono o ka maikaʻi.
Nā kumuhana:
General Mills Inc. "Na hana."
Kellogg Co. "Ko kā mākou Makau."
ʻO ka meaʻai. "Ko makou mau inoa."