Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 132
Kaona - 4g
Kaomi - 16g
Paena - 8g
Ka Honua Wā 365 min
Prep 5 min , Cook 360 min
Nā lawelawe 6 (1 hua helu kēlā me kēia)
ʻAmi maikaʻi nāʻano o kaʻaila me ka hua hou a me kaʻai. E hoʻoulu i ka hoʻomehana māmā o ka meli a loaʻa iāʻoe he pāʻina kakahiaka a me ka meaʻaiʻai no nā mea lanakila. Hiki iāʻoe keʻoliʻoli i kēia mau meaʻai a pau i loko o kēia meaʻai, akā,ʻaʻoleʻoe e nele i kīla no lākou-ʻo kahi wale nō o nā mea papa.
E hele i mua aʻoliʻoli i kēia hana hōʻoluʻolu maloʻo ma ka hele. Hiki iāʻoe ke mālama i kahi ola olakino meʻewalu kalakani'elepona ma ka pop, a heʻuʻuku ka nui o nā kalo a me ka momona i hiki iāʻoe ke leʻaleʻaʻelua i ka wāʻai. Bonus: makemake nā keiki i nā leʻaleʻa a me ka crunch. Hiki iā lākou ke kōkua iāʻoe e hoʻohui i nā meaʻai.
Nā meaʻai
- 2 mau kīʻaha keʻokeʻo holoʻokoʻa Greek yogurt
- 1 punetala ka meli
- 1 pākē i nā hua pālahalaha, hou a iʻole ka hau
- 1/2 kapu i ka'ōpala huapalapala piha (e nānā i nā helu ma lalo nei)
Hoʻomākaukau
- E hoʻopili i nā meaʻai a pau i loko o kahi kīla.
- Hoʻokaʻawale i ka huiʻana i loko o nā'ōpala palolo.
- E hoʻomaha no nā holaʻeono aʻewalu.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Nui nā inoa o nā kānana-no nā keiki a me nā mākua -e hoʻonui aku i ka waiwai kūpono. E like me keʻano o ke koʻikoʻi, e hoʻokele i nā kuʻomanaʻo nui a me nā meaʻai kūpono no nā pahu e helu ana i ka palaoa a pau e like me ka mea mua i loko a loaʻa iʻekolu mau kalamu o ke fiber a me ka protein, i lalo o ka 10 momona o ka wai, a emi iho ma lalo o 200mg sodium no ka lawelaweʻana.
ʻO kekahi mauʻano o Cheerios, Fiber One, Kashi, Kūikawā K, a me Post Shredded Wheat, no ka laʻana, e pili i kēia mau kuhikuhi.
Inā makemakeʻoe eʻoki i ka granola ma mua o kaʻai, e ho'āʻo e pili i kahi mea liʻiliʻi ma lalo o 250 calories ma ka hapalua kīʻaha . (e hoʻomaopopo i kēia ka hoʻonuiʻana i ka helu kalori o kēlā me kēia paʻi ma kahi o 30 calories). ʻO ka maikaʻi aʻe, e hanaʻoe i kāu iho i hiki iāʻoe ke hoʻoholo i nā mea e komo i loko. Nā koho e like me:
- Alemona a me Buckwheat Applesauce Granola (281 calories no 1/2 cup-hiki iāʻoe ke hoʻohana i 1/3 kapu)
- ʻO Granola Gluten-Coconut Coconut (113 calories no ka 1/4 kapu)
- ʻO ka pīkī Peanut Butter Granola (216 kaloni no ka 1/3 kapu)
ʻAiʻia ka waiʻona o ka waikene Greek yogurt i ka manamana momona i nā pope hope loa. Hiki paha iā ia ke kōkua iāʻoe e hōʻolo. Hiki iāʻoe ke hoʻohana i nā kalakoki Greek non-fat inā makemakeʻoe - e kahi i kahi 30 calories a hana i kēlā me kēia pop me ka momona.
Hiki iāʻoe ke hoʻololi i nā meaʻono o kāu poʻe me ka hoʻouluʻole i nā calo.
E hana i kahi kāleka chocolate me kahi kōpune kōpēpī i hoʻopiliʻia o ka pauka koko kokoʻole, ka mea e hoʻonui wale i nā calories i kēlā me kēia pā. Hoʻopiliʻia i loko o ka pīpī pīpī pīpī -ʻo ia ke hāʻawi aku i ke keʻa a pau me ka momona momona. Inā kohoʻoe i ka pīkī pīkī pākī pua paʻakai, hiki iāʻoe ke leʻaleʻa iʻelua mauʻono i hoʻokahi!
Nā lawelawe a me lawelawe lawelawe
Hiki iāʻoe ke hana i nāʻano bite-siho o kēia mau pop e hoʻopiha i ka pahu hau me ka pākene me ka yogurt ma mua aʻe o ka pulupulu nui.
Inā pilikiaʻoe e lawe i nā poʻe mai kaʻilima, e holo i lalo o ka pā ma lalo o ka wai wela no kahi 30 maukona, e ho'āʻo e wili i nā pop.