ʻO kekahi o nā pōmaikaʻi o ka holoʻana, hiki iāʻoe ke hele aku me kaʻaiʻana i nā laupala a me nā meaʻai'ē aʻe he nui aku kaʻai i nā mea pinepine. E hele a maikaʻi aʻoluʻoluʻoe, akā, i ka wā eʻai anaʻoe i nā meaʻai olaʻai, nā meaʻai e ola ai, e like me nā pōʻai. No laila i ka manawa o ka manawa e pōloli anaʻoe (kahi e nui ai nā mea holo) a hiki i kēlāʻeke o ka'ūlapaʻuala a iʻole kahi pōkoleʻo Oreos, e noʻonoʻoʻoe i kahi o kēia mau meaʻai maikaʻi.
1 - Nā'ōpala Apple me ka wai pīkī
ʻO nā kānaka a pau eʻike ana i nā'ōlaʻi he maikaʻi ia noʻoe, akāʻaʻole lākou i nā manawa a pau, maikaʻi, eʻoluʻolu. E ho'āʻo i kaʻaiʻana i ka'ōpona a me kahi momona pilakeke pēhea, kahi kumu nui o ka momona a me ka protein. Eʻimi i ka waiʻona paʻa kai pīkino maoli no ka hoʻohemoʻana i kaʻaila a me ka hinu i hoʻohuiʻia.
2 - Pākī palaoa a me ka paʻakai
ʻO ka laulau a me ka poʻe pīkī ka hopena maikaʻi e pale ai i ka pōloli o waena. Hoʻokumuʻia nā'ōpili a me nā kāpili maikaʻi,ʻoiaiʻo ka tīhi e hāʻawi aku ana i ka protein a me ka calcium.
3 - Panana
Hiki iāʻoe kahi'āpana mai ka maiʻa a me ka pālolo pālolo, e kāohi ana i nā māmā. ʻO nā mea maʻalahi a me ka liʻiliʻi o ka fiber ka meaʻona hiki ke maʻalahi i kaʻeliʻana,ʻo ia hoʻi, he meaʻai maikaʻi ia ma mua o ka holoʻana (eʻoluʻolu e hoʻomau iāʻoe iho i 90 mau minuke ma mua o ka holoʻana ma hope o kaʻaiʻana).
4 - Ke kaha aiʻole ka lāʻau
Inā makemakeʻoe i kahi kīʻaha e maʻalahi e hoʻokomo i loko o kāu pēke gym, hiki i ka pahumu aiʻole ka ike kaha ke koho i kahi koho ola. E mālama wale i ka kohoʻana i kāu mau kaola - kekahi o lākou e like me ka momona a me ka sugar e like me nā kī lole! E koho i nā kī kī i kahi mau meaʻai wale nō, no laila eʻikeʻoeʻaʻole i hoʻopihaʻia lākou me nā mea ponoʻole. ʻO nā laka maikaʻi nā mea maikaʻi a maikaʻi. Nui nāʻano o nā meaʻono e koho mai a ua hanaʻia mai nā meaʻai āpau.
5 - Nalu
Hiki i nā līlū keʻai i ka meaʻono a me ka hoʻohaʻoluʻolu hou no nā mea kūkini,ʻoiai ka hoʻopuka hopeʻana. E hoʻokuʻu i 1/2 kapu o ka waiū a me ka wai, ka maiʻa, a me nā hua'aniani (aiʻole nā huaʻoluʻolu āu e aloha ai) i ka mea e hoʻomalu ai i ka laleʻa maikaʻi a hoʻomaha.
7 Nā meaʻono a me nā momona no nā mea holo
6 - Mīmū me ka hua hou
ʻOkoʻa ka momona a maikaʻi loa i loko o nā kiʻopaʻa,ʻo ke kalo he kumu maikaʻi loa ia o ka mea konupomi, protein a me ka potassium. He maikaʻi kona lāhui ola a me kaʻoihana no ka'ōnaehana'ōpiopio.
7 - Kaʻo waiūmaʻi
Hiki i ka waiūmaaka ke hāʻawi mai i ka nui o ka protein, ka waiʻalulu a me ka hua B - e lilo ia i mea inu nui . Hiki keʻoluʻolu i ka waiū waiū ma hope o ka holoʻana. ʻO kekahi haʻawina:ʻO ke koloka e kōkua i ka ikaika o kou mau iwi. ʻO kekahi poʻe kukini e like me ka kūʻaiʻana i nā pahu kiko'ī o ka waiūkeke balaka a inu i ka wai anuanu ma hope o ka holo lōʻihi.
8 - Kaloka
Kapiʻiaʻoe e Karots ma ka mea nui i nā calories, hoʻolilo iā lākou i meaʻai nui no ka poʻe kukini e ho'āʻo ana eʻalo i ka kaumaha a mālama i ko lākou kaumaha. ʻO ka wā nui eʻai ai iā lākou inā makemakeʻoe i ka pōloli a ma mua o kaʻaina awakea, no laila hiki iāʻoe ke hoʻomāʻona i nā pōloli o kou pōloli a pale i kaʻaiʻana i kaʻahaʻaina awakea.
9 - Popcorn
ʻOiai ka lōʻihiʻole i laweʻia i ka waiū, kaʻaila, ka paʻakai, aiʻole nā pihi o ka paʻakai, hiki i kaʻene popupona paʻi ke mālama i kahi meaʻai maikaʻi. ʻO nā'ōkō kernel he hua liʻiliʻi, no laila, ua like nā pono kūpono maikaʻi i ka laiki laiki a iʻole ka palaoa palaoa a pau. Hoʻopihaʻia ka pīkini i ka fiber , no laila,ʻo ka lawelaweʻana he 100-calorie (e pili ana i 3 mau kapu) e kōkua iāʻoe eʻike i ka lōʻihi lōʻihi.
10 - Pāpaʻi a me ka nihi
ʻAʻole wale ia ka hui pūʻana o ka pineapple a me ka'ati niho, hoʻopihaʻiaʻoe, no laila,ʻo ke awakea awakea a i ke awakea awakea paha. ʻO ka pineapi he bromelain, kahi hiki ke hoʻouka pono i ka hanaʻana o ka moa. Aʻo ka hīnī kahi i loko o ka protein a me ka calcium, he mea nui i nā mea holo.
11 - Peanut butter ma luna o ka mīkini 'ōlelo Pelekane
ʻO ka peanut butter he mea kiʻekiʻe ia i loko o ka protein protein a me nā momona maikaʻi, no laila e hoʻomāhuahuaʻoe i ka momona no kou mauʻiʻo a lōʻihi ke lōʻihi. ka mea e hoʻonui ai i nāʻiʻo a mālama ai i nā kiʻekiʻe o ka ikehu. Hoʻomākaukau wale i kahi mau punetēpona o ka wai pīnī pēpē ma kahi huapalapala'iliapala mai ka palaoa a pihaʻoe i ka meaʻono a maikaʻi. Pākuʻi i kahi maia a lilo i ka kakahiaka kakahiaka a māmā.
12 - Pretzels a me hummus
He meaʻai nui nā pretzels, akā,ʻo kaʻaiʻana iā lākou me ka hummus e hāʻawi ai i kahiʻala hou a me nā pono'ē aʻe. He maʻalahi ka maʻalahi o nā pretzels, no laila e loaʻa ai ka ikaika ikaika, a me ka paʻakai hou. Hāʻawi ka hummus i kekahi hao a me ka paʻani, i mea nui no ka poʻe holo. e hāʻawi iāʻoe i nā kāpili māmā-i-diges no ka ikaika o ka ikehu me ka sodium e mālama iāʻoe i ka hydrated; Hāʻawi ka hummus i ka hao no ka ikaika, a me ka protein.
13 - Nā hua liʻiliʻi
ʻO nā puaa kahi kumu maikaʻi loa o nā meaʻai e like me ka riboflavin a me ka biotin,ʻo ia ka mea e pono ai ka metabolism o nā'ōpelu, nā protein a me nā momona. Hoʻokahi o nā mea paʻakikī i hoʻopiliʻia he 100 calories. E kāpīpī i kekahi paʻakai, pepa, a me paprika ma ka hua manu no kahi'ā'āʻoluʻolu a māʻona.
14 - Nā lā
ʻO nā lā ka hopenaʻai nui i waena o nā poʻe holo, inā paha eʻai waleʻia ana a meʻole paha me kekahi mau hua'ōlelo. Heʻanoʻono ia a he kumu nui hoʻi ia o nā pūpū a me ka protein. Loaʻa i ka 1/4 kapu o nā lā he 110 calories.
15 - Cereal me ka waiū
He wikiwiki a maʻalahi ka lole a hiki i kahi kumu maikaʻi o nā'ōpoki māmā-digestible, no laila he meaʻono maikaʻi loa ia . A ma muli o ka maʻalahi o kaʻikeʻana i kaʻike o ka meaʻai ma ka pahu, hiki iāʻoe ke nānā i kahi mea i hoʻopaʻaʻia me nā huaora a me nā minelala a me ka kiʻekiʻe i ke fiber e mālama iāʻoe. Hiki iāʻoe ke hoʻohui i kekahi hua, e like me nā hua i huiʻia, ma luna no nā meaʻai'ē aʻe.
16 - Haʻawina alanui
Hanaʻia ka pilina o nā alahele mai nāʻano likeʻole o ka peni, kahi kumu nui o ka protein a me ka fiber, a me kekahi meaʻono e like me ka mau māla aiʻole nā makalekaleka. Hiki ke hoʻolahalahaʻia ka hui o ke ala mua i hoʻonohonohoʻia, a he nui nā kukini e like me ke mālamaʻana i ke kālā ma ka hanaʻana i kā lākou hui me kā lākou mau punahele punahele, ka hua maloʻo, a me nā hua maloʻo.
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