Hiki i kahi paena pūnaewele ke hāʻawi i ka mea wikiwiki a maʻalahi akā he mau nīnau a nā mākua. Hiki i kēia mau pale hoʻomana i nā koho kūpono no nā keiki? Me ka nui o nā hao i waho ma laila, aia kahi mea maikaʻi loa? ʻO ka manawa hea ka manawa kūpono no kahi keiki eʻai ai i nā meaʻai waiwai meaʻai?
ʻO kahi pale poʻomaʻomaʻoʻoi aku ka ikaika ma mua o ka pā hale granola, no ka mea, uaʻoi aku ka kiʻekiʻe i nā calories a,ʻoiaʻiʻo, pūmua.
Hiki i kēia keʻano he mea maikaʻi, akā, hiki i kēia mau kīʻaha ke piha i nā momona maikaʻiʻole a hoʻohuiʻia nā suʻi, no laila he pono ke kākau inoa. Eʻike i kahi manawa maikaʻi e hiki ai i kahi pale kinipona pint-sized a me ka mea e nānā ai i ke kūʻaiʻana no hoʻokahi.
Paʻa no nā keiki: i ka wā hea a me ka nui?
ʻO kaʻaiʻana i ka meaola e pili ana i ka manawa. No ke kinoʻole i mālamaʻia ka protein, he mea koʻikoʻi ka hoʻolahaʻana i ka laweʻana i nā lā a pau o ka lā. ʻO ke koiʻana o ke kino no ka protein i nā manawa a pau e loli i ka mea e maʻalahi ai kaʻaiʻana i nā mea liʻiliʻi i ka heleʻana o ka lā ma kahi o ka huʻu nui ma ka hoʻokahiʻai. Loaʻa i nā keiki nāʻoihana koʻikoʻiʻoi aʻe ma mua o nā mākua, akā, e like me nā poʻe mākua, aia kekahi mea nui. Ua hōʻikeʻia kahi noiʻi i paʻiʻia i ka 2017 e hiki ke loaʻa kahi pilina ma waena o kaʻai a me ka momona. ʻOiaiʻo kaʻoi aku o nā noiʻi i makemakeʻia, pono ka pahuhopu e hālāwai me nā pono,ʻaʻoleʻoi aku ma mua o kā lākou.
No ke kākoʻoʻana i ka uluʻana, pono nā keiki eʻai i nā kinona pono i kēlā me kēia lā.
ʻO ke keiki he 10 makahiki a he kaikamahine paha, he 0.95 kameka o ka protein i hoʻokahi kilokalo o ke kaumaha o ke kino, no laila e koiʻia he 80 paona keiki e pili ana i 35 grams i ka lā hoʻokahi. ʻO keʻano o ka 5 a 10 kalamaka ma nā pāʻina a me nā pōʻai i nā lā āpau ka hiki ke hōʻoluʻolu i nā pono kīpona.
Hiki ke hoʻopihaʻia nā pale pahū, aʻoi aku ke kūpono no ka meaʻoi aku i kūpono no ka hana maʻamau a iʻole no kahi kīʻaha nui ke lōʻihi kaʻaiʻana.
ʻO ka hōʻailonaʻana ma kahi o 30 mau minuke ma mua o kaʻaina awakea, e hōʻoiaʻiʻo paha e hoʻopau i ka makemake o kahi mea liʻiliʻi.
He mea e nānā
I ka wā e waiho ai i ka hale kūʻai, eʻimi i nā kī pūmua me nā mea maʻalahi aʻikeʻia. I ka wā e hiki ai, eʻimi i nāʻoihana e hoʻohana i nā meaʻai meaʻai āpau ma mua o nā mea'alapalapala i hoʻopiliʻia a me nā pālalā nui.
E hele i ka nānāʻana no nāʻaila hinuʻole (aka trans fats), a e hoʻomanaʻo i kēia mau kaola e ponoʻole e uhaki i ka calorie-hoʻonohoʻia o kahi papahana o 150 calories ma ke kau. E nānā i nā papa inoa no nā mea hou i hoʻohuiʻia e like me ka paʻakikena kānana, glucose, ka cane a me ka syrup malt. E koho i kahi pā kahi e pau loa ai kēiaʻano mau meaʻala a ma lalo paha o ka papa inoa. Eia kekahi mau hiʻohiʻona o nā pale kinamela hoʻohilahila-keiki:
- RX Bars:ʻO nā mea i hoʻohui pūʻia me ka waiu, ka lawaiʻa, ka gluten, a me ka soy, ua loaʻa i kēia mau kaola ka papa inoaʻoi aku o nā mea hana. Aia lākou i loko o kaʻehiku mau momona o ka protein mai nā hua manu a me nāʻanoʻono i nā lā. Hāʻawiʻia nā'ālanaʻo Flavor me Apple Cinnamon Raisin a Chocolate Chip.
- ʻO Bar Con Cliff:ʻO kēia mau kaola e hanaʻia me ka meaʻai. ʻOiai ka papa inoa o nāʻano hana paʻakikī, uaʻoluʻolu ia a ua loaʻa iā ia he 130 calories a me 5 grams o ka pāʻanika pākahi. ʻO nā'alapalapa heʻohe Chocolate Mint a me ke Peanut Butter Chocolate Chip.
- Nā Zing Bars:ʻAʻole i hoʻonohonoho ponoʻia kēia mau kīʻaha no nā keiki, akā ua hanaʻia me nā mea kūpono a hele mai i nāʻanoʻano likeʻole (Coconut Cashew Crisp-yes please!). No ka mea he nui nā hoʻolāʻau he 200 calorie a me 10 grams o ka protein, hiki iāʻoe ke noʻonoʻo e pili i ka hoʻokaʻaʻikeʻana i kekahi o kēia mau kī me kāu mea liʻiliʻi a iʻole kūʻai i ka pahu o nā kīʻaha hapalua hapa.
Pale Paʻa Hanaloha
Me kahi mau papaʻahaʻaina o nā mea maʻamau, hiki iāʻoe ke paʻi i nā kī o ka hale me 6 grams o ka protein i kēlā me kēia lawelaweʻana. ʻO ka papahele o ka meaʻono melemele maikaʻi, nā meaʻono maoli, nā nūnū momona a me nā hua maloʻo, e hōʻoluʻolu paha e pili ana i kekahi keiki kao.
He nui nāʻano e hana ai i kēia meaʻai e pāʻina ai. E hoʻopili hou i ka pua hua palaoa me ka 1/4 kapu i ka palaoa iki no ka hanaʻana i kēia mau bars gluten-free; E mālama pono hoʻi i ka'ōpalaʻiliahi a hōʻoiaʻia. No ka mālamaʻana i nā pākena nut, hoʻololi i ka paila nutū me ka waiʻakai manu a waiho i nā'alemona.
NāʻAle Beta Crunchy Nut
Hanaʻo ia i 14 mau kī
- 1/2 ka pele
- 1½ kīʻaha wai'alemona a iʻole ka pīpī pēpē
- 2 punetēpē kaʻina kahe
- 1 kaha kala canola
- 1/4 kapu kīʻaha koko
- 1/4 teaspoon meramona
- 2 kīʻaha i'ōwiliʻia
- 2 mau kīʻaha e paʻi ana i ka lauiki laiki
- 1/4 ke kīʻaha
- 1/2 kīʻaha'alemona
- 1 kapu hua maloʻo maloʻoʻia (manaʻo: mau fiku,'āpana, cherries, blueberries)
- 1/2 teaspoon kosher paʻakai
- E puhi i kaʻaila he 9x13-'eneha me ka kuke kuke a hoʻokaʻawaleʻia.
- I kahi'āpana liʻiliʻi e hui pū me ka meli, ka baʻakai pa'ū, ka pa'ūpili maple, ka hinu canola, kaʻulaʻula, a me ka kinamona. E puhi a kuke i ka mahana a hiki i ka hoʻomakaʻana o ka hoʻomakaʻana e hoʻonui, kahi 3 a 5 mau minuke.
- I loko o kahi kīʻaha nui, e hui pū i kaʻohi, ka lauiki raiki, ka hua koruma, nā'alemona, nā hua maloʻo, a me ka paʻakai.
- E paila i ka pailaʻana ma ka oatmeal a hoʻonoe me ke aloha me kahi manawa a hui pūʻia.
- Ke hoʻololi i ka papa kuke, e uhi i ka pepa pepa a hoʻokomo paʻa i ka papa.
- E hoʻomaha i loko o ka fīkoi ma mua o kaʻokiʻana i nā'āpana aiʻole nā kī.
> Puna:
> Beyerlein, A., Uusitalo, UM, Virtanen, S. M, et al. (2017), Paʻi ka waihona o ka ikehu a me ka protein i ka nui o ka hopena i ka 5.5 mau makahiki: Nā hopena mai ka nānāʻana i ka TEDDY aʻo. ʻO ka nui. ia: 10.1002 / oby.21897