Meaʻai kūpono: ʻAi kakahiaka 12 Recipes

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Makemake ʻoe e ʻai pono i mea e ola ai ʻoe a me kou ʻohana? ʻO nā ʻai no ka ʻaina kakahiaka maikaʻi me ka helu haʻahaʻa o nā calorie, ʻo ia hoʻi (mai 70 a 285 calories), e hoʻokō i nā lula o ka ʻai olakino. ʻO nā ʻaina kakahiaka māmā me ka nui o ka fiber, protein, a me nā ʻakika momona unsaturated maikaʻi e hāʻawi iā ʻoe i kahi manaʻo piha lōʻihi.

ʻO nā ʻōlelo aʻoaʻo e pili ana i nā loina o ka meaʻai kūpono e hōʻike i ka pono o ka ʻaina kakahiaka piha i ka ʻai i kēlā me kēia lā. Ua hōʻoia i ka poʻe e ʻai i ka ʻaina kakahiaka he mea liʻiliʻi loa lākou i ka overeating uncontrolled, a, no laila, i ka nui o ka calorie intake, a mālama i kahi kiʻekiʻe o ka hana a puni ka lā.

ʻO 12 mau papaʻaina kakahiaka e like me nā loina o ka meaʻai kūpono

ʻO nā meaʻai kakahiaka maikaʻi i kūkulu ʻia e like me nā kumu o ka meaʻai kūpono e kūpono i nā keiki, nā wahine hāpai, nā poʻe me nā maʻi maʻi, a ʻoi aku ka poʻe me ka maʻi diabetes. Hiki ke hoʻomākaukau ʻia kekahi mau meaʻai no ka poʻe me ka gluten a i ʻole ka waiū intolerance. Hiki iā ʻoe ke loaʻa nā manaʻo kumu ma ka wehewehe ʻana o kēlā me kēia meaʻai.

No. 1 - ʻO ka meaʻai ʻo Ham, mushroom, a me ka spinach roll

Waiwai meaʻai.

Aia kekahi lawelawe:

  • 70 nā pālolo.
  • 4.5 g o ka momona i ka huina, me ka 1.5 g o ka momona momona (momona); 125 mg o ka cholesterol.
  • 180 mg o ka sodium, a me 135 mg o ka pālolo.
  • 1 g o nā kalapona; 0 g o ke kō.
  • 0 g o ka fiber.
  • 7 g o nā protein.

Ka nui o ka lawelawe - 1 mold, hīnaʻi, ʻōwili

Nā ʻano meaʻai:

  1. ʻO ka manawa kālua 20 min.
  2. Ka nui o ka manawa kuke 25 minuke.
  3. ʻO ka meaʻai no 8 mau lawelawe.
  4. ʻAina kakahiaka.
  5. ʻAʻohe Gluten.
  6. Haʻahaʻa i ka paʻakai (sodium).
  7. Mea ʻai no nā keiki.
  8. Hiki ke hoʻohana ʻia no ka maʻi diabetes.
  9. Hiki ke ʻai ʻia e nā wahine hāpai.
  10. Haʻahaʻa i nā calorie.

No. 2 - He ʻai no nā hua i kālua ʻia me ka avocado a me ka ʻōmato

Waiwai meaʻai.

Aia kekahi lawelawe:

  • 190 nā pālolo.
  • 8 g o ka momona i ka huina, me ka 2.5 g o ka momona momona (momona); 185 mg o ka cholesterol.
  • 80 mg sodium, 500 mg potassium.
  • 11 g o nā kalapona; 4 g o ke kō.
  • 4 g o ka fiber.
  • 8 g o ka protein.

Ka nui o ka lawelawe - 1 avocado

ʻO ka lakio o nā pūʻulu meaʻai nui

  • 2 ʻāpana mea kanu.
  • 2 ʻāpana momona.

Nā ʻano meaʻai:

  1. ʻO ka manawa kālua 5-6 min.
  2. Ka nui o ka manawa kuke 10 minuke.
  3. Mea ʻai no 4 mau lawelawe
  4. ʻAina kakahiaka.
  5. ʻAʻohe Gluten.
  6. Nui ka fiber.
  7. Haʻahaʻa i ka paʻakai (sodium).
  8. He meaʻai no nā keiki.
  9. Hiki ke ʻai me ka maʻi diabetes.
  10. Hiki ke ʻai ʻia e nā wahine hāpai.
  11. Haʻahaʻa i nā calorie
  12. ʻAʻohe Gluten.
  13. Mea ʻai meaʻai.
  14. Mea ʻai Mekiko.

No. 3 - He meaʻai no nā tōmato i kālua ʻia me ka hua manu

Waiwai meaʻai.

Aia kekahi lawelawe:

  • 130 nā pālolo.
  • 7 g o ka momona i ka huina, me ka 2.5 g o ka momona momona (momona); 195 mg o ka cholesterol.
  • 200 mg sodium, 440 mg potassium, 170 mg phosphorus.
  • 7 g o nā kalapona; 4 g o ke kō.
  • 2 g o ka fiber.
  • 10 g o nā protein.

Ka nui o ka lawelawe ʻana: 1 tomato

ʻO ka lakio o nā pūʻulu meaʻai nui

  • 1 ʻāpana hua ʻai ʻole starchy.
  • 1 hapa o ka ʻiʻo wīwī.
  • 1 hapa momona.

Nā ʻano meaʻai:

  1. ʻO ka manawa kālua 20 min.
  2. Ka nui o ka manawa kuke 40 minuke.
  3. Mea ʻai no 4 mau lawelawe.
  4. ʻAina kakahiaka.
  5. ʻAʻohe Gluten.
  6. Nui ka fiber.
  7. Haʻahaʻa i ka paʻakai (sodium).
  8. He meaʻai no nā keiki.
  9. Hiki ke ʻai me ka maʻi diabetes.
  10. Hiki ke ʻai ʻia e nā wahine hāpai.
  11. Haʻahaʻa i nā calorie.
  12. ʻAʻohe Gluten.
  13. Mea ʻai meaʻai.

No. 4 - Ka meaʻai no ka oatmeal me nā strawberries a me nā ʻalemona

Waiwai meaʻai.

Aia kekahi lawelawe:

  • 205 nā pālolo.
  • 6 g o ka momona i ka huina, me ka 0.5 g o ka momona momona (momona); 0 mg o ka cholesterol.
  • 160 mg o ka sodium, a me 270 mg o ka pālolo.
  • 33 g o nā kalapona; 12 g o ke kō.
  • 5 g o ka fiber.
  • 5 g o ka protein.

ʻO ka lawelawe ʻana - ½ kīʻaha oatmeal + ½ kīʻaha hua + 1 tbsp ʻalemona

Nā ʻano meaʻai:

  1. Ka nui o ka manawa kuke 20 minuke.
  2. Mea ʻai no 4 mau lawelawe.
  3. ʻAina kakahiaka.
  4. ʻAʻohe Gluten.
  5. Nui ka fiber.
  6. Haʻahaʻa i ka paʻakai (sodium).
  7. Hiki ke ʻai me ka maʻi diabetes.
  8. Pono no nā keiki.
  9. Hiki ke ʻai ʻia e nā wahine hāpai.
  10. Haʻahaʻa i nā calorie.
  11. ʻAʻohe Gluten.
  12. Mea ʻai meaʻai.

No. 5 - He meaʻai no nā pancakes me ka oatmeal a me ka pecans

Waiwai meaʻai.

Aia kekahi lawelawe:

  • 130 nā pālolo.
  • 7 g o ka momona i ka huina, me ka 1 g o ka momona momona (momona); 60 mg o ka cholesterol.
  • 120 mg sodium, 150 mg potassium, 230 mg phosphorus.
  • 13 g o nā kalapona; 3 g o ke kō.
  • 2 g o ka fiber.
  • 5 g o nā protein.

Ka nui o ka lawelawe - 1 pancake (pancake)

ʻO ka lakio o nā pūʻulu meaʻai nui

  • 1 hapa o ka starch.
  • 1 hapa momona.

Nā ʻano meaʻai:

  1. Ka manawa palai 10 min.
  2. Ka nui o ka manawa kuke 15 minuke.
  3. Mea ʻai no 6 mau lawelawe.
  4. ʻAina kakahiaka.
  5. ʻO ka meaʻai nui.
  6. He meaʻai no ka hana.
  7. ʻAʻohe Gluten.
  8. Nui ka fiber.
  9. Haʻahaʻa i ka paʻakai (sodium).
  10. No na keiki.
  11. Hiki ke ʻai me ka maʻi diabetes.
  12. Hiki ke ʻai ʻia e nā wahine hāpai.
  13. Haʻahaʻa i nā calorie.
  14. ʻAʻohe Gluten.

No. 6 - He ʻai no ka quiche me ka spinach a me nā halo

Waiwai meaʻai.

Aia kekahi lawelawe:

  • 205 nā pālolo.
  • 7 g o ka momona i ka huina, me ka 3 g o ka momona momona (momona); 20 mg o ka cholesterol.
  • 400 mg o ka sodium.
  • 16 g o nā kalapona.
  • 3 g o ka fiber.
  • 20 g o nā protein.

Ka nui o ka lawelawe - 1 quiche

Nā ʻano meaʻai:

  1. Ka nui o ka manawa kuke 15 minuke.
  2. Mea ʻai no 2 mau lawelawe.
  3. ʻAina kakahiaka.
  4. ʻAina awakea.
  5. Koho nui.
  6. ʻai Palani.
  7. Nui ka fiber.
  8. Haʻahaʻa i ka paʻakai (sodium).
  9. Hiki ke ʻai me ka maʻi diabetes.
  10. Hiki ke ʻai ʻia e nā wahine hāpai.
  11. Haʻahaʻa i nā calorie.
  12. Mea ʻai meaʻai.

Helu 7 - ʻO ka meaʻai no ka toast me ka avocado a me ka hua manu

Waiwai meaʻai.

Aia kekahi lawelawe:

  • 240 nā pālolo.
  • 12 g o ka momona i ka huina, me ka 3 g o ka momona momona (momona); 185 mg o ka cholesterol.
  • 230 mg o ka sodium, a me 330 mg o ka pālolo.
  • 25 g o nā kalapona; 4 g o ke kō.
  • 9 g o ka fiber.
  • 12 g o nā protein.

Ka nui o ka lawelawe ʻana: 1 toast.

Nā ʻano meaʻai:

  1. Ka nui o ka manawa kuke 15 minuke.
  2. Mea ʻai no 4 mau lawelawe.
  3. ʻAina kakahiaka.
  4. ʻAina awakea.
  5. ʻAina ʻaina awakea.
  6. He kīʻaha kālā.
  7. Nui ka fiber.
  8. Haʻahaʻa i ka paʻakai (sodium).
  9. Hiki ke ʻai me ka maʻi diabetes.
  10. Hiki ke ʻai ʻia e nā wahine hāpai.
  11. Haʻahaʻa i nā calorie.
  12. Mea ʻai meaʻai.

No. 8 - ʻO ka meaʻai no ka casserole mea kanu i ka umu

Waiwai meaʻai.

Aia kekahi lawelawe:

  • 120 nā pālolo.
  • 6 g o ka momona i ka huina, me ka 2 g o ka momona momona (momona); 5 mg o ka cholesterol.
  • 190 mg sodium, 460 mg potassium, 105 mg phosphorus.
  • 7 g o nā kalapona; 4 g o ke kō.
  • 2 g o ka fiber.
  • 10 g o nā protein.

Ka nui o ka lawelawe ʻana: 1 ʻāpana

ʻO ka lakio o nā pūʻulu meaʻai nui

  • 1 ʻāpana hua ʻai ʻole starchy.
  • 1 hapa o ka ʻiʻo wīwī.
  • 1 hapa momona.

Nā ʻano meaʻai:

  1. Ka nui o ka manawa kuke 55 minuke.
  2. Mea ʻai no 8 mau lawelawe.
  3. ʻAina kakahiaka.
  4. ʻAina awakea.
  5. Koho nui.
  6. ʻAʻohe Gluten.
  7. Nui ka fiber.
  8. Haʻahaʻa i ka paʻakai (sodium).
  9. Hiki ke ʻai me ka maʻi diabetes.
  10. Hiki ke ʻai ʻia e nā wahine hāpai.
  11. Haʻahaʻa i nā calorie.
  12. ʻAʻohe Gluten.
  13. Mea ʻai meaʻai.

No 9 - Frittata me nā mea kanu a me ka paʻakai i ka umu

Waiwai meaʻai.

Aia kekahi lawelawe:

  • 200 nā pālolo.
  • 8 g o ka momona i ka huina, me ka 3 g o ka momona momona (momona); 195 mg o ka cholesterol.
  • 440 mg sodium, 410 mg potassium, 240 mg phosphorus.
  • 15 g o nā kalapona; 4 g o ke kō.
  • 3 g o ka fiber.
  • 16 g o nā protein.

Ka nui o ka lawelawe - 1 mold (tartlet)

ʻO ka lakio o nā pūʻulu meaʻai nui

  • 1 ʻāpana hua ʻai ʻole starchy.
  • 1/2 hapa o ka starch.
  • 2 ʻāpana ʻiʻo momona momona.

Nā ʻano meaʻai:

  1. ʻO ka manawa kuke he 15 min, ʻo ka manawa kuke he 20 min.
  2. Ka nui o ka manawa kuke 35 minuke.
  3. ʻO ka meaʻai no 4 mau lawelawe.
  4. ʻAina kakahiaka.
  5. ʻAʻohe Gluten.
  6. Nui ka fiber.
  7. Haʻahaʻa i ka paʻakai (sodium).
  8. Hiki ke ʻai me ka maʻi diabetes.
  9. Hiki ke ʻai ʻia e nā wahine hāpai.
  10. Haʻahaʻa i nā calorie.
  11. ʻAʻohe Gluten.
  12. Mea ʻai meaʻai.

Helu 10 - He ʻai no nā kuki maiʻa oatmeal me nā nati

Ka waiwai waiwai o nā kuki hua maiʻa Oatmeal

Aia kekahi lawelawe:

  • 176 kalepona;
  • 6.2 g o ka momona a pau, me 1.2 g o ka momona momona (momona); 33 mg o ka cholesterol;
  • 166 mg sodium, 228 mg potassium;
  • 26.4 g o nā kalapona; 11 g o ke kō, a me 6 g o ke kō i hoʻohui ʻia;
  • 3.1 g o ka fiber;
  • 5.2 g o nā protein;
  • 119 IU o ka huaora A;
  • 2 mg o ka huaora C;
  • 20 mcg o ka waikawa folic;
  • 85 mg o ka calcium;
  • 1 mg o ka hao;
  • 36 mg o ka magnesium.

Ka nui o ka lawelawe ʻana: 1 biscuit

ʻO ka lakio o nā pūʻulu meaʻai nui

  • 1 hapa momona
  • 1 ʻāpana starch
  • ½ hua
  • ½ mau kalapona ʻē aʻe

Nā ʻano meaʻai:

  1. ʻO ka manawa kālua 15 -25 min.
  2. Huina manawa kuke 50 min
  3. Hana i 12 mau lawelawe
  4. Me ka soya ʻole
  5. ʻO Gluten-free
  6. Kiʻekiʻe i ka fiber
  7. Haʻahaʻa i ka paʻakai (sodium)
  8. Hiki ke hoʻohana ʻia no ka maʻi diabetes
  9. Hiki ke hoʻohana ʻia no nā maʻi cardiovascular
  10. Haʻahaʻa i nā calorie
  11. Kanaka MeaʻAi Kanu

No. 11 - Ka ʻai no ka muesli me nā raspberries

Nutritional waiwai o Muesli me raspberries

Aia kekahi lawelawe:

  • Nā kāleka 287
  • 6.6 g o ka momona, nona ka 1.2 g o ka momona momona, 9 mg o ka cholesterol (cholesterol)
  • 82 mg o ka sodium
  • 460 mg o ka potasiuma
  • 51.8 g o nā kalapona, 13.3 g o ka fiber
  • 21 g kō
  • 13 g o nā protein
  • 399 IU (IU) vitamina A
  • 32 mg wikamina C
  • 13 mcg o ka waikawa folic (folate)
  • 286 mg o ka puna
  • 2 mg hao
  • 47 g o ka magnesium

Hoʻolālā ʻia ka meaʻai no ka lawelawe 1 - 1 ¾ kīʻaha

ʻO ka lakio o nā pūʻulu meaʻai nui

  • 2 ʻāpana o ka starch
  • 1 hapa o ka hua
  • ½ waiu momona haʻahaʻa

Nā ʻano meaʻai:

  1. ʻO ka manawa kālua 5 min.
  2. Ka helu o nā lawelawe 1
  3. Me ka hua ʻole
  4. Maikaʻi no ke olakino iwi
  5. Hiki ke ʻai ʻia e nā wahine hāpai
  6. ʻO ke kiʻekiʻe o ka calcium
  7. Haʻahaʻa i ke kō i hoʻohui ʻia
  8. Haʻahaʻa i ka paʻakai (sodium)
  9. Kaʻawale ka soya
  10. Hoʻokomo ʻia i nā papahana ʻelemakule olakino
  11. Maʻiʻo fiber kiʻekiʻe
  12. Haʻahaʻa i nā calorie
  13. Mea ʻai meaʻai

No. 12 - ʻO nā hua manu i ka pepa me ka avocado

Nutritional waiwai o Eggs i ka pepa me ka avocado

Aia kekahi lawelawe:

  • Nā kāleka 285
  • 19.5 g ka momona i ka huina, 4.6 g o ka momona momona, 372 mg o ka cholesterol (kolesterol)
  • 589 mg o ka sodium
  • 716 mg o ka potasiuma
  • 14.2 g o nā kalapona, 5.9 g fiber, 6 g kō
  • 15.1 g protein
  • 3168 IU o ka huaora A
  • 99 mg o ka wikamina C
  • 131 mg o ka waikawa folic (folate)
  • 81 mg o ka puna
  • 3 mg hao
  • 45 mg o ka makanekiuma

Hoʻolālā ʻia ka meaʻai no 4 mau lawelawe

  • 1 lawelawe - 2 hua manu a me ¾ kīʻaha avocado me ka ʻuala wela

Nā ʻano meaʻai:

  1. Ka manawa kuke 35 minuke
  2. Hoʻolālā ʻia ka meaʻai no 4 mau lawelawe
  3. Me ka ʻole o ka waiū a me nā huahana waiu
  4. ʻAʻohe nati
  5. Maikaʻi no ke olakino iwi
  6. ʻO Gluten-free
  7. Hoʻoikaika i ka palekana
  8. Pāʻai haʻahaʻa-calorie
  9. Mea ʻai meaʻai
  10. ʻAʻohe hua
  11. Me ka soya ʻole
  12. Paipai ʻia no ka maʻi maʻi maʻi
  13. He kūpono no nā papahana ʻai olakino
  14. Nui ka fiber
  15. Haʻahaʻa i ka carbohydrate
Kiʻi Avatar

i kakauia ma Bella Adams

He chef hoʻokō au i hoʻomaʻamaʻa ʻia i ka ʻoihana me ka ʻoi aku o ʻumi makahiki ma ka hale ʻaina Culinary a me ka hoʻokele hoʻokipa. ʻIke i nā meaʻai kūikawā, me ka Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, a me nā mea hou aku. Ma waho o ka lumi kuke, kākau wau e pili ana i nā mea ola e pili ana i ka maikaʻi.

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