He aha e kūʻai ai a me ka mea e lele
He mea maʻalahi loa ka mālama ponoʻana o nā mākua i nā mākua i ka wā e kūʻai ai i ka pāʻina kakahiaka. Me nā'ōhū'ōniʻoniʻo a me nā'ōlelo hoʻopiʻopiʻi,ʻo ka'aele kale e like me ka Las Vegasʻoi aʻe ma mua o kou hale kūʻai.
Ma mua o ka pāʻaniʻana i ka pāʻani'ōpiopio o kāu keiki, e hoʻoikaika i ka kohoʻana me ka hoʻohanaʻana i kēia mau kulekele.
He mea e nānā
Hiki i nā'ōleʻa kakahiaka nui a me ka pōleʻa ke lilo i mea maikaʻi no kaʻai kakahiaka maikaʻi a me ka wikiwiki.
Hiki i kekahiʻohi ke hāʻawi i nā kīʻaha maikaʻi , nā momona maikaʻi , nā huamaʻa, nā mineral, a me ka ulana momona. E ninini i loko o kekahi mau'ōpala o ka wai waiwai waiwai calcium a hiki i ka palaoa piha, e hiki ke hoʻomaka i ka'āpanaʻai eʻoluʻolu. Akā, ke kono nei kēia hana i ka manawa kūpono no kaʻaina kakahiaka a piha i ke kōpaʻa a me nā kala hana hanaʻole ināʻaʻoleʻoe e noʻonoʻo.
Ma keʻano he kūlana maʻamau, inā heʻano pahu kiʻi pēpē ka huapalapala e like me ka mascot,ʻoi aku ka nui o ke kō iʻoi aku i kou makemake i kāu mau keiki. ʻOiai he mau kumu'ē aʻe kekahi i kēia, e makaʻala i nā huaʻona a me nā hua'ōlelo e hoʻolaha ana i ka meaʻai maikaʻi. E nānā i nā helu ma nā papahana meaʻai pono'ī a nānā i ka papa inoa hakuhana no kaʻikeʻana i nā mea i loko o kēlā pahu.
ʻO kaʻai no nā'ōpala me nāʻehāʻehā o ke kō, a emiʻole paha ma ka lawelaweʻana, keʻole lākou i loko o nā hua maloʻo. ʻO nā hua waina, nā huakīne, a me nā hua maloʻo'ē aʻe, e hoʻonui i ka grams o ke kō ma ka inoa, akā, no ka loaʻaʻana o kēia mau mea mai nā kumu maoli mai, he nui aku kā lākou e hāʻawi aku.
Ma mua o ka nele i nā calorie mai nā sukalina nui, i loko o nā hua maloʻo nā meaʻai e like me ka fipa, ka hao, a me ka huaora.
I ka heluheluʻana i nā papa helu helu, he mea nui nō hoʻi ke nīnau i nā meaʻokoʻaʻole. He mea maʻalahi ia no kaʻaiʻana i nā huaʻai me nāʻano huaora a me nā alumina he nui, me ka pula , ka hao, a me ka hao.
ʻO kēia mau huahana a me nā kolamu i hoʻohuiʻia e heluʻia e like me nā meaʻai aʻaʻole pono e hoʻonāʻia. Ma kahi kūpono, e kinaki i nā kānina e paʻakikī i ka haʻiʻana i nā mālama hoʻomalu a me nā kala kala.
Nā Laina Lapaʻa maikaʻi loa
Aia kekahi mea e like me ka meaʻai maikaʻi ināʻikeʻoe i kahi e nānā ai. ʻO kēia mau'āpanaʻelima he mau mea lanakila nui loa no ka ho'āʻoʻana, ka maikaʻi o kaʻai, a me kaʻaiʻana. ʻO nā lawelawe i heluʻia ma luna o kēia mau pahu e like me nā'āpanaʻekolu-hapahā i hoʻokahi kīʻaha,ʻo ia keʻano kūpono no ka nui o nā'ōpala.
ʻOiai e hoʻololi paha nā pono o kāu keiki, hiki i kekahi o kēia mau koho ke hana i kahi kakahiaka kakahiaka kūpono a me ke keiki ke hoʻohuiʻia me ka waiū a yogot a me ka lawelaweʻana i nā hua hou.
ʻO Rice Chex
ʻO kēia'ālekaʻiliahi-ʻole i hōʻikeʻia he 100 calories wale nō a meʻelua kīmaki o ke sugar no ka lawelaweʻana. Hoʻokomo i kahi lima o nā hua aiʻole i kekahi mau'āpana maiʻa i ke pola aiʻole ma kaʻaoʻao paha e hiki ke hoʻopau i kaʻai, me ka hāʻawiʻana i ka fiber a me kekahi meaʻono maoli.
Hāʻawi kēia'ālana i nāʻanoʻono heʻole gluten-ʻole eʻano likeʻole i ka fiber a me ka paʻakai, no laila e nānā pono i nā pahu eʻike i ka mea kūpono i kāu keiki.
ʻO Cascadian Pāʻani Organic Raina Bran
Mai hopohopoʻoe i nā melemu o ke kō ma kēia laikini-ʻo kēia pahu o Raina Bran kahiʻoi aku i piha iʻoi aku ka waina ma mua o nāʻano kīʻaha likeʻole.
ʻOiaiʻoiai he 13 mau sukari o ke kōpaʻa ma ka lawelaweʻana,ʻo ka hapa nui o ia mea e loaʻa mai ia mai nā huawaina maikaʻi. ʻO ka nui o nāʻeono o ke fiber ma ka lawelaweʻana e kōkua i ka mālamaʻana i nā keiki me ka hoʻonaniʻia i ke kakahiaka nui.
Pākīpika Pāʻaniʻo Pelekaneʻo Barbara
Hiki i ka Peanut butter buttersticks ke kani i kēia mau momona o ka maikaʻi. ʻO ka helu o ke kaʻina o kēiaʻai ka mea iʻoi aʻe ka nui ma mua o nā mana'ē aʻe i hōʻikeʻia maʻaneʻi, meʻeono kaheʻo ke kōpaʻa no ka lawelaweʻana, akāʻoiʻoi aku ka maikaʻi ma mua o ke kiʻi ma luna o ka pahuʻoniʻoni i hoʻonaniʻia i ka pīkī pīkī pata e hele mai ana i 10 grams ma ke ana.
ʻO Cheerios
ʻOiai ka mea e ola nei i kēia wā, he mō'ī ia o ka puʻuwai maikaʻi.
Me ka 100 mau calorie a me kahi momona 1 gram o ke kōpaʻa no ka lawelaweʻana, he mea maikaʻi loa no nā mea liʻiliʻi e hoʻomaha i ke kakahiaka kakahiaka, me ka waiū a me ka hua. No kahi pakeleʻana mai ke kīʻaha, e ho'āʻo eʻalo ma kahi'āpala e hoʻomaloʻo, e like me kahi'āpanaʻai.
Loaa Milk?
A me ka haunaele o ka palaoa e hele mai ana ka puʻupuʻu o ka mea eʻai ai me ia. Manaʻo ka Milk i ka koho maikaʻi, akā he nui nāʻano e koho mai.
No ka nuiʻana o nā'ōpala i loko o ke kōleona, koho i ka waiū a iʻole ka waiū waiū e hoʻopiliʻia i loko o ka pilina e mālama i nā keiki liʻiliʻi i ka kakahiaka a pau. ʻO ka Lactose free Fairlife Superkids he 50 pakeneka kaʻoi aku o ka pilina ma mua o nā kohoʻana i nā waiū a like me ka DHA omega-3 momona. Inā makemakeʻoe i kahiʻano waiū waiū lawaiʻa,ʻo ka waiūmahu ka meaʻoi loa o nā kinaikai ma mua o ka waiū o ka wahine. ʻO ka mea kūʻai kūʻaiʻo Joe's Organic Organic Soy Milk he mea maikaʻi loa no ka'ō kakahiaka.
ʻO ka hopena,ʻo kāu koho waiū ma muli o ka makemake o kāu keiki a makemakeʻo ia e inu. Nui nā koho i loaʻa no ka mālamaʻana i nā mea maʻi a me nā meaʻai maʻamau. Hōʻike me nāʻano'ē aʻe'ē aʻe e like me ka waiu niu, ka waiū laiki, aiʻole ka wai almond-milk but but check labels, no ka mea,ʻoi aku ka nui o kaʻenehana waiwai o kēia mau mea. E noʻonoʻo e hui pū me ia me kahi'āpana kōmua kiʻekiʻe aʻe me kaʻaina kakahiaka a me ke kinakiʻana i nāʻano likeʻole ma hope o ka lā.
DIY Cereals
Ma mua o ka hinaʻana ma waena o ka meaʻaiʻai, e noʻonoʻo e hana i kāu kohoʻana i ka pō kakahiaka kakahiaka nui me kahi granola homema. Mai ka nui o ka calorie i ka granola, e ho'ēmi i nā'āpana.
E kāpīpī i kou mau homepun granola ma luna o kekahi pola o nā hua hou, ka nihi, a iʻole ka parani a iʻole e hui pū i kekahi mau punetēpō i loko o hoʻokahi kīʻaha o ka meaʻai liʻiliʻi.
Coconut-Cranberry Granola
(Hanaʻia e pili ana i 4½ mau kīʻaha)
2 ½ i kaʻaila i'ōwiliʻia
¼ ka ipu'alamona
¼ kaomi kulina huakī
½ kapu ka niu i kuʻiʻoleʻia
¼ teaspoon kosher paʻakai
1/3 kapu me ka meli a me ka'ākau agave
1 kaha kala canola
1'Āina i nā kekele maloʻo
- ʻO ka umuʻehu e 300F.
- E puhi i kahi pepa bakena nui me ka mea kukeʻole i ka mea kuke.
- Eʻohi i nā'ōmoa, nā'alemona, ka niu i kālaiʻia, ka paʻakai, ka meli (aiʻole ka agave), a me ka hinu canola i loko o kekahi pola nui. Hoʻopili maikaʻi me kahi spatula caba a hoʻololi i ka huiʻana i ka hoʻomākaukauʻana i ka pepa bakena.
- 'Ohua, hoʻonāukiuki i kekahi manawa, a hiki i ke gula'ōmaʻomaʻo (e pili ana i 15 i 20 mau minuke). Laweʻia mai ka umu.
- I ka manawa eʻoluʻolu, e hoʻohui i nā lālā. E kūʻai i loko o kahi pahu pale no kahi o hoʻokahi pule.