ʻAʻole nāʻaina 'pōpōpōʻai' he meaʻai a ke kohoʻana i nā meaʻai hewaʻole e hiki ke hoʻololi i kāuʻai kakahiaka maikaʻi i kahi calorie nui, kaʻinoʻino palekana. Eia kekahi mauʻano maʻamau e hōʻino ai nā kānaka i kahi kakahiaka kakahiaka maikaʻi.
Ka hanaʻana i ka meaʻala kakahiaka nui
E nānā pono i kēlā mau meaʻai mua loa i ka manawa e hele aiʻoe i ka hale kūʻai. ʻO ka hapanui o kēia mau meaʻai sugary wale nō nā pahu o ka candy me kahi mau huaʻai a me nā mineral i hoʻohuiʻia i loko o ka hui.
Akāʻo ka pilikia ma mua o kaʻaila mua wale nō-nui ka poʻe e'āpana kakahiaka me nā pākaniʻono, nā kawana o ka syrup, a me nā mea hau i hōʻaho i ka meaʻala.
E hoʻokaʻawale i ke kō kō.
- E koho i nā kānana'ohiʻoʻoʻole. E hoʻopili wale i kahi pīpī o ka wai ma luna, akā,ʻaʻole iʻoi aku kahi teaspoon.
- Ma mua o ka pipi pua, e hoʻopiha i kahi'āpana o ka palaoa palaoa piha i loko o ka meaʻala a me ka luna me kahi hua 100-pakene. Loaʻa iāʻoe kaʻalaʻala, akā he hapa nui ke kō .
- E loaʻa i ke kīʻaha o ka'ōmaʻomaʻa wela me nā hua hou a me nā papa liʻiliʻi. ʻAʻoleʻoluʻolu? Hoʻohui i kahi pulu maoliʻo ka maple syrup aiʻole kahi teaspoon o ke kō.
ʻAʻole eʻae pū me ka Pūnohu Nui
ʻAʻole anei he meaʻoluʻolu pehea mākou e hoʻohui ai i kekahi meaʻai me kaʻaina kakahiaka? ʻO ka'ōlaʻi, ka pancakes, a me nā waffles i hoʻopiliʻia i ka syrup e hoʻopiʻi i nā kānaka he nui. Ua kiʻekiʻe lākou i ka mākiko a me ke kōpaʻa a me ka liʻiliʻi i loko o ka protein. Ke hoʻomalu neiʻo Protein i kou lōʻihi no ka meaʻaʻoleʻoe e hopohopo nui i ka waenakonu o ke kakahiaka.
E hōʻoia i loaʻa iāʻoe kekahi'enela maikaʻi maikaʻi:
- E kūʻai i kahi'āpana 100-ōkoa i ka palaoa a me ka wai pīnī pēpona a me ka waiūmona a me ka'ōmole o ka waiū.
- E ho'āʻo i ka salmon a iʻole ka tuna me kaʻaila wahie a me ka mayo paha ma nā pēke huapalaoa āpau a me ka moena.
- E hoʻohana i ka lepo protein i ka huaʻaina kakahiaka.
Ka mālamaʻana i nā kīʻahaʻokoʻa
ʻO ka hapanui o kēlā mau meaʻai pōʻai a me nā mea pākī, he mea haʻahaʻa nō hoʻi i ka fiber.
Hāʻawiʻia ka'ōpū i ka'ōpū, hiki ke mālama i kāu mau cholesterol a mālama i kāu kamepiula.
E koho i nā'ōpū piha a me nā meaʻai wela kiʻekiʻe :
- Eʻai i ka palaoa a pau, ka wela ahiahi a hoʻomahaʻole.
- E hoʻohana i ka palaoaʻai a pau ma mua aʻe o ka palaoa keʻokeʻo no kāu meaʻai.
- Hana i nā kuffins oat bran momona.
ʻAʻoleʻAi i kekahi huaʻai a huaʻai paha
ʻO nā hua a me nā huaʻai nā mea maʻamau i nā calories a lako i nā meaʻai a me nā kineticko. Hōʻoia nāʻoihana eʻai kākou iʻelima aʻeiwa mau huaʻai a me nā meaʻai i kēlā me kēia lā (ʻaʻole,ʻaʻole i heluʻia kēlā kīʻaha o ka meaʻai i ka meaʻai.).
E kiʻi i nā hua a me nā meaʻai:
- E hana i ka omeletene me nā haloo, ka pepa, a me nā'alem.
- E koli i ka huaʻala aiʻole kaʻalani i ka hapalua a lawelawe me ka'āpana o ka palaoa piha i ka meaʻala me ka pīnī pēpē.
- E hōʻiliʻili i nā hua, nā huawaina, aʻole ka maiʻa i kāu'ōhi palaoa a pau.
Hoʻomahaʻo Breakfast Breakfast
Malia paha e hoʻomahaʻoe i ka kakahiaka no ka mea wikiwikiʻoe, aiʻole e manaʻoʻoe e hoʻokuʻu i kaʻaina kakahiaka he ala maikaʻi eʻoki ai i nā calories. Akāʻaʻoleʻo ia. ʻO ka poʻe hopohopo i kaʻaina kakahiaka, nui paha lākou i ke kaumaha, no ka mea eʻai nui ana lākou i ka lā.
Hiki iāʻoe ke loaʻa kakahiaka kakahiaka maikaʻi loa:
- E mālama i nā meaʻai eʻai i nā meaʻai likeʻole i nā huapalapala i hoʻolapalapaʻia, nā hua a me nā hua hou.
- Hana i ka momona no ka mea kakahiaka.
- E hana i kāu mau kīʻahi kakahiaka me nā huapalaoaʻokoʻa.
Nā kumuhana
Lichtenstein AH, Kennedy E, Barrier P, Danford D, Ernst ND, Grundy SM, Leveille GA, Van Horn L, Williams CL. "Keʻai nui a me ke olakino." Booth SL.Nutr Rev. 1998 Mei, 56 (5 Pt 2): S3-19; ke kūkākūkā S19-28.
Stevenson EJ, Williams C, Mash LE, Phillips B, Nute ML. "I hoʻolālā i nā meaʻono me ke kīpona me ka'aleʻaleʻaʻokoʻa ma nā meaʻokoʻa i ka hoʻohanaʻana ma ka hana ma hope o ka hanaʻana o nā wāhine." ʻO'Am J Kokū Nutr. 2006 Aug, 84 (2): 354-60.
ʻO Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. "Ka hopena pōkole o nā hua ma ka paʻakikī i nā mea kaumaha a me nā mea nui loa." J Am Coll Nutr. 2005 Dec, 24 (6): 510-5.
Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. "Ka hopena o ka pāʻina kakahiaka nui i ka pilikino ma ke noiʻana mai o ka ulia." ʻO'Am J Kokū Nutr. 2006 Feb, 83 (2): 211-20.