Ua pō ka pō a ua pōloliʻoe. Malia paha ua pōkoleʻoe a hiki wale i ka home a iʻole pahaʻaʻole hiki iāʻoe ke hiamoe a ke hōʻike nei kou'ōpū iāʻoe ua nele. No laila, he aha kekahi mau meaʻai wikiwiki a me ka maikaʻi i maikaʻi no ka pōʻaina pō? Eia kekahi o kā mākou punahele.
1 - Cereal a me ka Milk
He māmā a me ka maʻalahi o kaʻeliʻana i nā'āhā waena o nā pō. ʻO ka pō ka manawa kūpono e nānā ai i kekahi mea me ka nui o nā huapiʻa no ka mea hiki ke maʻalahi. E hoʻomoʻi i kahi kinetona a me ka fiber, a loaʻa iāʻoe ka'āʻalua pono o ka pō. E hōʻalo i ka meaʻai nui, no ka mea inā loaʻa iāʻoe nā pilikia me ka'ōpū lima.
Hiki iāʻoe ke hāʻawi i kahi fiber liʻiliʻi, me nā huaʻai hou, a me nā minela, aʻoi aku ka maikaʻi inā makemakeʻoe i kahi meaʻono. E hoʻomanaʻo i ka nui o nā kūlana maikaʻi i ka wā e hana aiʻoe i kāu meaʻai. ʻO kahi o ka palaoaʻeleʻele e pili ana i 3/4 kapu.
E hoʻomoʻa i kahi waiū liʻiliʻi, waiūmona, aiʻole ka laiki, a loaʻaʻoe i ka meaʻono awakea a me ka maikaʻi.
2 - He Pākeʻi o Berries
ʻO nā pīlaʻau kekahi o nā meaʻai loa e hiki ke loaʻa iāʻoe. Ua kiʻekiʻe lākou i nā huaora a me nā alumina, a me nā puaʻa e hāʻawi ana i nā hua i ko lākouʻele e piha i nā antioxidants e hiki ai ke loaʻa i nā pōmaikaʻi maikaʻi-a keʻono lākou i ka maikaʻi.
ʻO ka meaʻono i nā meaʻono a me nā mea kanu. ʻOi pū me nā huapiʻi a me nā'ulikō. E mālama i kāu mau hua'iliawa, e hoʻopili i kekahi mau huaʻoki'āpana a granola paha, i luna me kaʻulu pīpī, aiʻole ka'ōpala o ka waiʻona almond.
3 -'Ōnoa Peanut a me ka Pelekane Jelly Sandwich
Manaʻo e like me ke keiki hou a hana iāʻoe iho i ka pīkī pēpē a me ka lawaiʻa laulā a ninini i ke aniani o ka waiū e hele pū me ia. Akā, eʻoi aku ka maikaʻi o kou PB & J ma ka kohoʻana i ka palaoaʻai. He meaʻono i ka'alemona a me ka manu pipi. Ua maikaʻi kēlā.
Eia kekahi, kūʻai i uka ma 100% o nā mālama'āina. Malia pahaʻaʻole iʻoi aku ka maikaʻi o ka maikaʻi ma mua o ka jelly kahiko kahiko, akā uaʻoi aku ka maikaʻi.
4 - Pākē a me Crackers
Eia kahi manaʻo paʻi kumukūʻai maʻamau i waena o ka pō iāʻoe. E hana i kekahi mau lālani liʻiliʻi me nā mākīʻai'āhiʻona. ʻO ka'ōmaʻa kahi kumu nui o ka mea konupūmā, aʻo nā'ākī palaoa'āhiʻona ke hāʻawi aku i nā mea'ē aʻe.
E ho ohana i ka pīpī slicer a hoʻopau liʻiliʻi i kekahi o nā cheddar kahiko, kākā, a me ka hoʻonāukiuki paha. ʻO ka pipi brie a me ka brie maikaʻi nō hoʻi, a ma kahi paha me nā pīkī pīpī.
E mālama i ka nui o kāu lawelaweʻana ināʻoe e nānā ana i kou kaumaha no ka mea e hiki keʻai i nā meaʻai i nā calories inā eʻai anaʻoe i nā mea nui. Inā makemakeʻoe i kahi liʻiliʻi hou e hoʻopiha ai i kāu piʻi, e hōʻiliʻili i nā hua waina hou, nā'ōpalaʻalani, aiʻole nā pua hou.
5 - Yogurt a me ka hua
ʻO Yogurt kahi kumu maikaʻi loa o ka lāʻau calcium, protein, a me ka bacteria probiotic i maikaʻi no kāu'ōnaehana hanu. E hoʻomaka me ka'āpanaʻaeʻa a hoʻoulu i ka meaʻala me nā hua, nā hua liʻakai, a me nā meli.
Uaʻikeʻoe i kēlāʻanoʻanoʻano o nā kīʻahaʻono i loko o ka hale kūʻai. E huki i kāu mau punahele punahele i ka lima. Akā, e pono e heluhelu i nā lepili ma mua o kou kūʻaiʻana iā lākou no ka mea,ʻoi keʻano kiʻekiʻe o nāʻano kele a me nā calorie āu e ponoʻole ai.
6 - Turkey Sandwich
ʻO ka wīwī turkey me ka palaoaʻohi a me ka mea liʻiliʻi paha, e māʻonaʻoe i ka pōloli me ka hoʻomaʻamaʻaʻole iāʻoe. ʻO ia ke kumu o kāu hui pūʻana i ka protein a me ka fiber. E hoʻomoʻa i kahi'āpana tōmato a me kahi lihi o ka letus, a loaʻa iāʻoe ka'ā'ā maikaʻi i waena o ka pō.
7 - Nā hua'ōlelo hou a me ka wehe
Hoʻopihaʻia nā puaʻa hou i nā fiber, nā huameʻa, a me nā minela, a ua kū pono lākou e lilo i meaʻai hauʻoli maikaʻi i waena o ka pō. ʻO kēlā me kēia huiʻana o nā kāloti kalo, nā pua nani broccoli, nā kope kukumba, keleki, zucchini, nā pepa, a me nā māla waina e hana maikaʻi. E hoʻonui i ka'ōlaʻi me kahi o ka mīkini wili, ka pulunaʻi pīlaʻi maoli, kahi o ka palena salade, aiʻole ka hummus.
8 - Popcorn
Paipaiʻia ka Popcorn e like me ka huaʻokoʻa a pau, i lilo ia i meaʻono a weliweli. He maikaʻi nō hoʻi i kou waistline e like me ka lōʻihi o kou hoʻomauʻoleʻana i ka waiū. ʻO kaʻoiaʻiʻo,ʻekolu mau kīʻaha pāʻani popporn i emi iho i ka 100 calories a me 4 grams kahe.
ʻAʻole hiki i ka ea pāʻani? Hiki iāʻoe ke hana i ka popcorn hauʻoli me kahiʻaila wale, kahiʻeke pepaʻaina (mea maʻalahi ke loaʻa ma kahi hale kūʻai) a me ka microwave. E kau wale i ka 1/2 cup popcorn kaulanaʻole a hoʻokahi teaspoon kaʻaila i loko o ke pola a huiʻia a hiki i ka uhiʻiaʻana o nā kernena, a laila kāpīpīʻia me ka 1/2 teaspoon puna.
Hulu i ka popcorn, kaʻaila a me ka paʻakai i loko o kaʻeke pepa pepa aʻeli pinepine i ka palena o kaʻeke iʻelua manawa.
E kau i kaʻeke ma ka umauma wela a e kuke i ka mana piha noʻekolu mau minuke aiʻole hiki i ka paʻiʻana o ka paʻi a hiki i hoʻokahi aʻelua mau pa ma ka lua. E loaʻa ana kekahi mau aʻa makaʻole, akāʻo kaʻohi lōʻihi e puhi i ka popcorn.
9 - Nā hua a me nā namu hou
Hoʻopihaʻia nā hua hou me ka'ōloʻo, fiber, a me nā huaora. ʻOi aku nā meaʻaila a me ke kumukūʻai liʻiliʻi, no laila, hanaʻia ka huiʻana i kahi hui hoʻomalu e mālama ai iāʻoe i hiki ai iāʻoe ke hiamoe.
ʻO nāʻaha maikaʻi e komo pū me ka'ōlaʻi me ka lima o nā'alemona, ka maiʻa, a me nā pekani he 12, a iʻole he pea me kekahi mau walnuts. Ināʻoe a pau i ka hua'ōlelo, hiki iāʻoe ke hohola i ka pīnī'ekene ma nā'anana maia a iʻole e kāpili i kāu'ōpalaʻalani ma ka wai'alemona . Inā paʻapaʻa ka wai'alamona a mānoanoa no kaʻokiʻana, e waiho i ka hapalēkeke aʻelua paha o ka wai'alemona i loko o ka mīkini umauma uila a me ka microwave no 30 maukona aiʻole ia a maikaʻi loa.
10 - Oatmeal
Hiki i kahi mahana momona o ka oatmeal wale nō ka mea no kahi pō hiamoe hiamoe. ʻO Oatmeal kahi kumu maikaʻi o ka fiber, e like me ka beta-glucan, hiki ke kōkua i ka mālamaʻana i kāu mau helu cholesterol.
ʻO kaʻohi o kaʻohi pōhaku he pai keʻano o kaʻilima a me ka ho'āla, akā lōʻihi ka manawa e kuke ai, no laila, e hoʻomoe i nā'ōpili māmā i ka lima a hiki i ka māmā a me ke olakino i waena o ka pō. E hānai i kāu meaʻai ma ka hoʻouluʻana i nā hua hou, nā nati, aiʻole nā hua maloʻo.
> Puna:
> Ke KeʻenaʻOihana Hui PūʻIa a me ka Ola Ola a me ka lawelawe kanaka. "Nā Dietary Guidelines no nāʻAmelika 2015-2020, 8th Edition."