ʻO ka paleʻana i nā hua i kāuʻaiʻana, hiki ke manaʻo i ka liʻiliʻi o nā koho meaʻai, akāʻaʻole pono. Ināʻoe e hōʻeha i nā hua,ʻikeʻoe i nā koho'ē aʻe'ē aʻe e hiki ke kōkua i ka hoʻopiliʻana i kāuʻai a mālama pono i ka maikaʻi. ʻO nā meaʻai he wahi nui o ka meaʻai maikaʻi no nā poʻe likeʻole, nā keiki, a me nā mākua. ʻO kaʻoiaʻiʻo, nā haʻawina e hōʻike ana i kaʻaiʻana i kahi meaʻai e ulu ana i kahi punawai waiwai e kōkua iāʻoe e noho mālie a emiʻole ka hoʻouluʻana ma hope.
ʻO ka loaʻaʻana o nā pōʻai me nā hua'oleʻa, nā meaʻono, a maʻalahi ke hana,ʻaʻole i maʻalahi a hiki i kēia manawa. A, inā e nānā anaʻoe i kāu calories, maikaʻi, nānāʻoe i kāu calories. ʻAʻole makemakeʻoe i ka meaʻai i kēlā me kēia lā e uhaki i kāuʻike kālā calorie. A ināʻoe e like me aʻu, makemakeʻoe i kāu mau pōpō e hoʻonui i ka meaʻai i kou lā,ʻaʻole wale nā calorie'ē aʻe me nā meaʻai.
He 24 mau momona-momona, he mau momona momonaʻole e kūpono i kēia pilala: maikaʻi, waiwai waiwai, hoʻoluʻolu, piha i nāʻano likeʻole, a me nā hua manuʻole. Ua helu au i nā mea pilikino no kēlā me kēia. Mai poina e nānā i kēia mau manaʻo no kahi kakahiaka kakahiaka nui.
24 Egg-Free Snacks
- Nā pīpī pīpī pīpī : E hoʻomaʻemaʻe a holoi i kahi pānaʻi he 15-auneke o nā pīpī pibanzo; e maloʻo. E piʻi i kahi 400 F no ka 30-40 mau minuke aiʻole hiki i ke kala a me ke kaniʻuhū. E kāpīpī i ka paʻakai moana. Paʻi (ma kēlā kīʻaha): 18 grams.
- ʻO Turkika a me nā Pelzel Twists : 2 mau'āpana (2 auneke) o ka pipi liʻiliʻi a me ka 1 auneke (e pili ana i 17 pretzels) o nā mikina. Pana: 18 grams.
- Mālaʻula Cube Māla Medley : 4 mau kulupelu culu a me nāʻano puaʻa likeʻole me ka'oina waina, nā kope kukumba a me nā kāloti pēpē (2 mau kīʻaha piha) e hāʻawi iāʻoe 16 grams o ka meaʻai.
- ʻO Ionilla Greek Yogurt a me Blackberries :ʻO ka yogurt yogurt he mea nui i ke koko; ʻO ka pahuʻeono 6 auneke me ka ½ cup of blackberries (aiʻole kekahiʻoihana'ē aʻe āu i makemake ai e like me ka rōpō a iʻole ke kīpona). Pauna: 15 grams.
- Skyr (Icelandic yogurt) me Granola :ʻO kēia "yogurt" keʻano like ia me ka Greek yogurt akā ua hoʻopiliʻia he mau momona hou aʻe ma kēlā a me kēiaʻawa; Hoʻokumuʻia ke kinetona ma kahi pahuwai 5 auneke. E hoʻolā i loko o 2 punetēpuni o kāu mea kanu punahele maikaʻi loa. Pauna: 14-16 grams.
- Nā kuʻuna pua me nā melona: 2 kahe kahe a Mozzarella me 1 cup of melon (canloloupe, honeydew, or merelon). Pana: 14 grams.
- Mozzarella Cheese Quesadilla : E hoʻokuʻu i 1/2 cup of cheese cheese mozzarella i kahi tortilla momona 8-inch; ke wela ma ka mimiki kapuahi aʻoki i ka hapalua a me ka'āpana. Pana: 14 grams.
- ʻO ka palaoa me nā Blueberries a me Muesli : Top ½ cup of cheese cheese with ½ cup of blueberries and 2 tablespoons of muesli. Pana: 14 grams.
- E hāʻawi i ka meaʻai a me ka maloʻo : E hui pū me kahi auneke o ka meaʻai a me ka auneke o ka palaoa kāpīpī i loko o nā paipu. Pana: 14 grams.
- Ke kuʻi a me ka pīpī kāpena : Munch i 2 mau'eleka (6 mau'āpana) o kaʻaila a me ke kope a me 3 punetēpē o ka mea hānai. Pana: 14 grams.
- ʻO Edamame : Hoʻokahi kīʻaha o kēia mau leloheki kiʻekiʻe ma o lākou. eʻai ana iā lākou i kahi lōʻihi lōʻihi ke hoʻopaʻaʻia lākou i loko o ka pūpū. Pana: 12 grams.
- Peanuts a me Semi-Chocolate Chips : E hui i ka ¼ cup of peanuts with 2 tablespoons of chocolate chips. Pauna: 9 grams.
- Pumpkin Soy milk Smoothie : Hoʻohui i hoʻokahi kapu o ka waiū me ka ¼ cup of pumpkin puree and ice. No ka meaʻalaniʻia, e hoʻokomo i kahi kālepa o ka kinamona a me ka nutmeg. Pauna: 8 grams.
- Cashew Butter ma keʻanuʻu Rye : E hoʻokuʻu i 1 punetēpī o ka pipi walaʻau i 1 paʻi o kaʻaiʻono. Pauna: 8 grams.
- Nā Feta Cheese a me Kalamata Olives : Kūmole he 2 auneke o ka tīhi kululu a me nā pai me 6 Kalamata olives. Pauna: 8 grams.
- ʻO ka Bean Salsa a me nā Chips Cint :ʻO ke kauʻana i ka ¼ kīʻaha salsa a me ka ounce o nā mākoki (e pili ana i 10). Pauna: 7 grams.
- Ka pīnati Peanutē a me ka Celery : E kau i 2 punetēpō o ka wai pīnako ma nā'ōmaʻomaʻuʻelua o ka mea lola. Pauna: 7 grams.
- Alepona'Amone ma nā Līki Lui : E hoʻolaha i 2 punetēpeta o ka wai'alemona i 2 mau lālā raiki. Pauna: 7 grams.
- Nut Soy Yogurt Panalā Paʻa : E lawe i ka ½ i loko o ka'ūni kulina loloa a paʻiʻia me nā paʻi mai ka ½ʻia maiʻa a me 2 punetēpuni o ka walnuts. Pauna: 6 grams.
- Ka Honua Smoothie : E hoʻokuʻi i hoʻokahi kapu o ka mea i hui pūʻia me kaʻakika, ½ piha ka waiū waiū a me ka ¼ kapu o vanille a me ka huiʻana i luna. Pauna: 6 grams.
- Nā Miko Kuʻuna : E hāʻawi lima lima (e pili ana paha i ka ¼ cup). Pauna: 6 grams.
- ʻAla'Amāmona a me nā'Alika Mele : E helu i nā 25 almonds a me ka'āpana o ka'ōlaʻi maʻamau. Pauna: 6 grams.
- Nā Cashews a me nā Cherries Pele : Hoʻohui 1'auamu o nā huluhulu (e pili ana i xx) a me 2 punetēpē o nā cherries maloʻo. Pauna: 5 grams.
- Kaomi me nā kīʻaha Carrot : ʻAkahi wale nō punetēpu o kēia kinikano kiʻekiʻe,ʻo ka pālahalaha nui i hui pūʻia me ka ½ cup of carrots gives you 5 grams of proteins.
Nā Kālena: USDA Nutrient Database