Ke lohe pinepine nei au i ka poʻe kukini, "He aha ka momona maikaʻi loa eʻai ai ma mua o ka holo lōʻihi?" ʻO ka mea āu eʻai ai i ka kakahiaka o kāu holo lōʻihi,ʻaʻole ia e like me kaʻokoʻa o kāu kakahiaka kakahiaka. Ma nā kūlanaʻelua, makemakeʻoe e hoʻomaka i ka lā ma waho me ka pāʻina kaulike, meaʻai.
Ināʻoe e holo nei a hele i kahi hana a kula paha,ʻo ke kī i ka kūkuluʻana i ka pāʻina kakahiaka maikaʻi e pale.
E ho'āʻo e hoʻohui iʻekolu mauʻano kai likeʻole i kāuʻaina. Ponoʻoe e ho'āʻo i ka hoʻohui i kekahi kinetona, nā kāhuʻalulu paʻakiki, a me ka fiber e hāʻawi i ka ikehu a kōkua iāʻoe e pale i ka pōloli.
Pahiʻia no nā manaʻo i ka mea eʻai ai? Eia kekahi mau manaʻo no ka hoʻolālā wikiwiki a me ka pono e kōkua ai i ka hoʻohana i kāu mau holo.
1. Oatmeal me Yogurt: E hoʻomākaukau koke i kahi oatamela manawa a me ka luna me ka 1 cup non-free vanilla yogurt a me 2 punetēpē hua waina. Pāleona me 8 'auneke calcium-i hoʻopaʻaʻia, a me ka waiʻalani paila.
2. Apple a me ka palaoa: Pāpaʻi i ka'ōlaʻi maʻamau a me ka 1 a 2'uneke o nā pīpī ceddah a me 1/4 mau kīʻaha a me nā'alemona.
3. Ka'Iina Mana a me ka Banana: E huli i nā kalaka kāpili / kahakai i loaʻa i ka 3 a 5 mau kemu o ka fiber a me ka 10 momona o ka protein. ʻO Odwalla, Kashi GoLean, KIND, a me TruSoy nā koho maikaʻi loa. E kīki pū i kahi maiʻa, no ka wikiwiki wikiwiki i ka lā kakahiaka.
4. Smoothie: Me nā mea likeʻole me nā hua maloʻo, ka waina, a me ka wai, hiki iāʻoe ke hahau i kahi mea momona a maikaʻi i loko o nā minuke.
E ho'āʻo i kekahi o kēia mau mea laʻa maikaʻi maikaʻi .
5. ka pīnake pīpī ma ka pānaʻi: ʻOʻelua mau'āpana'āpana kīʻaha o ka palaoa me 1 punetēpē pīpī pila. E loaʻa hoʻokahi kīʻaha o ka yogurt momona a me 8 'auneke o ka waiʻalani e kaupaʻi i waho.
6. Kaʻaila me ka Milka: No ka'ōlaʻa wikiwiki, e loaʻa iʻelua mau kapu i kālaiʻia me ka 1 cup 1 ka waiū waiu a iʻole ka waiu waiu ikaika, me ka 1/2ʻepa palaoa piha i pālahalahaʻia me 1 punetēpē pīpīʻewalu a 8 ounhe waiʻalani.
7. Greek Yogurt Pafait: Inā makemakeʻoe i kahi wikiwikiʻoi aku i kahi smoothie, e hoʻokuʻu i ka mea holoi a hoʻohui wale i nā hua a me ka yogurt Greek. E hoʻokomo i 3/4 kapu o ka waina Kelemō liʻiliʻi i loko o ke kīʻaha a me ke kīʻaha paha. I luna me kaʻeke kapu o ka pineapple chunks, blueberries, a iʻole ka papaya a kāpīpīʻia i 1 punetēpī ka'ōpala i ka palaoa.
8. Wahiʻiaʻo Waffle me ka hua a me ka Yogurt: ʻO ka palaoa i ka palaoa (ua maikaʻi keʻano o ka'ākākā) me ka ½ mau momona i ka momona a me ka 1 kīʻaha, nā lālā, a me nā mākoki.
9. Ka 'ai kakahiaka nui Burrito: Hoʻopili i ka'ōpōʻi kakahiaka ma ke kāwiliʻana i ka huapalaoa palaoa a me nā hua i'ōwiliʻia (hoʻokahi huahelu aʻelua paha o nā hulu manu), he lima lima o nā mea'alalapa'āpana, a hoʻokahi punetēpē kalo.
10. English Muffin me ka hua: ʻAi i ka'āpala a me ka palaoa i ka palaoa a me ka palaoa 1 kaʻaila a me ka'āpana momona.
11. Peanut Butter / Banana Banana: E hohola i ka pīni'elepili ma kahi'āpana'āpana palaoa a me kahi'āpana keʻakeʻa ma luna. E kau i kahi'āpana palaoa hou ma luna a eʻoliʻoli.
12. Ke kinai kauhale i ka pīpī hua: Scoop 1/2 kahe i loko o kahi kōleʻa a me ka hapalua manawa.
ʻO kaʻoihana koʻikoʻi ka hoʻomaopopoʻaʻoleʻoe e hoʻomaha i kaʻaina kakahiaka. ʻAʻole wale kaʻai kakahiaka maikaʻi e hoʻopau ai i kāu mau holo, akā hiki iā ia ke kōkua pono iāʻoe e lilo i ka kaumaha .
Ua hōʻike nā haʻawina i nā poʻe eʻai mau ana i kaʻaina kakahiaka ke emi mai.
E nānā pū: