Bella Adams
ʻAʻole hiki ke ala i ke kakahiaka? Ua ʻeha ʻoe, luhi, a hiamoe? ʻAʻole ʻo ka kofe ke ala hilinaʻi wale nō e ala aʻe ai ka ikaika. Aia kekahi ala ʻoi aku ka olakino e hana ai.
No laila ke hāʻawi aku nei mākou iā ʻoe i kahi koho o nā meaʻai olakino he ʻumi e hoʻoikaika iā ʻoe i ke kakahiaka!
Oatmeal
ʻO nā mea waiwai nui o ka oatmeal he carbohydrates a me ka fiber. ʻO ka oatmeal ka lōʻihi o ka hoʻoheheʻe ʻana, e hāʻawi iā ʻoe i ka hoʻoikaika o ka ikehu a me ka manaʻo o ka piha no ka lā holoʻokoʻa.
ʻO 150 grams o ka oatmeal wale nō i ka lā e lawa ai ke ʻano.
ʻO Yogurt
He mea maikaʻi nā huahana waiu fermented no ka hoʻoikaika ʻana i ke kakahiaka. ʻO ka koho maikaʻi loa, ʻoiaʻiʻo, he yogurt maoli me ka ʻole o nā mea hoʻohui. ʻO ka pōmaikaʻi nui o ka yogurt ʻo ia ka Bifidus bacteria, ka mea e hoʻoikaika ai i ka ʻōnaehana pale a kōkua i ka ʻai ʻana. ʻO kahi kīʻaha yogurt wale nō me kahi lima o nā huaʻai he meaʻai kakahiaka nui.
hua
ʻO nā hua manu, i kuke ʻia i kēlā me kēia ʻano, he kumu ia o ka ikehu a me ke ola.
Loaʻa i nā hua nā mea mālama nui o ka protein, nā waikawa organik, nā huaora, a me nā minela. Mahalo i kēia mau hiʻohiʻona, ʻo kahi kīʻaha hua manu e kōkua maikaʻi iā ʻoe i ke koʻikoʻi o ke kino a me ka noʻonoʻo a kōkua iā ʻoe e hoʻōla.
mohihi
ʻO nā kīʻaha i hana ʻia mai ka pī, ka pī, a i ʻole nā legumes ʻē aʻe i hoʻopiha ʻia me ka ikehu e kōkua iā ʻoe e hoʻomau i ka lā. Loaʻa ka ikehu mai nā proteins, carbohydrates, vitamina, a me nā minela i loko o ka pī. A e kōkua ka fiber iā ʻoe e komo maikaʻi i kēia mau meaʻai nui.
Pāpaʻi
He koho maikaʻi nā mea kanu e hoʻoikaika iā ʻoe i ke kakahiaka. A ʻo ka koho maikaʻi loa he cauliflower. ʻO nā huaora B1, B2, CC, phosphorus, a me ka hao e kōkua iā ʻoe e lanakila i ka luhi a me ka huhū, kahi e hoʻopilikia pinepine ai i ka poʻe pono e ala koke.
Spinach
ʻAʻole mea kanu wale nō ka spinach. Loaʻa iā ia ka nui o ka hao a me ka huaora C, e kōkua iā ʻoe e lanakila i ka luhi a hoʻomaikaʻi i kāu hana. A ʻo ka mea nui loa, e mālama kēia mau meaʻai i ko lākou mau waiwai i ka wā o ka mālama wela.
kukui
He meaʻai nui ka nati e hāʻawi iā ʻoe i ka ikehu.
ʻO nā nati kahi kumu o ka ikehu me nā mea mālama o ka protein, fatty acids, vitamina a me nā minela. ʻO kēia cocktail o nā huaora e hoʻonui i ka lolo a me ke kino holoʻokoʻa me ka ikehu. ʻO kahi koho maikaʻi loa he 20-30 grams o nā nati i ke kakahiaka. Mai lawe wale i kēia huahana ma mua o ka moe.
maia
ʻO nā kalapona a me ka fiber ka mea e lanakila ai ka maiʻa ma waena o nā huaʻai ma ke ʻano o ka meaʻai. ʻAʻohe mea kupanaha e koho nā mea pāʻani i kēia huahana e hoʻopiha i ko lākou kino me ka ikaika. ʻO ka ʻai ʻana i 1-2 maiʻa i ka lā e hana maikaʻi wale ʻoe.
Berries
Hoʻopiha piha ʻia nā huaʻai me nā antioxidants e pale i ka lolo mai ka luku ʻana a he hopena maikaʻi loa i ka hana o ka lolo.
ʻO 200-300 grams o nā hua i ka lā e hauʻoli a ikaika.
kokoleka
He nūhou maikaʻi kā mākou no ka poʻe niho ʻono, ʻoiai aia nō ke kokoleka ma ka papa inoa o nā meaʻai olakino a ikaika e hoʻoikaika ai iā ʻoe i ke kakahiaka. Ma waho aʻe o ka ʻoiaʻiʻo i ʻike nui ʻia ka piha ʻana o nā pīni koko i nā meaʻai, ʻo ke kokoleka kahi kumu o ka hauʻoli endorphin hormone. Akā, mai hōʻino i kēia huahana, ʻoi aku ka nui o 30-40 grams i kēlā me kēia lā.
