12 mau meaʻai māmā olakino me 200 calories a ʻoi iki paha

He mea liʻiliʻi nā meaʻai māmā, nā meaʻai liʻiliʻi wikiwiki. ʻAi ʻia nā meaʻai māmā ma waena o nā meaʻai a kōkua iā ʻoe e māʻona.Me ka loaʻa ʻana o kahi kumu protein (e like me nā nati, nā pi, a i ʻole ka waiū momona momona a momona ʻole) a i ʻole ka palaoa holoʻokoʻa (e like me ka berena palaoa holoʻokoʻa) hiki ke hāʻawi i nā meaʻai māmā i ka "noho mana" no laila ʻaʻole ʻoe e pōloli hou. ʻO nā meaʻai māmā olakino:

• Palaoa holoʻokoʻa
• Paakai haʻahaʻa
• Haʻahaʻa i kō kō
• ʻO nā meaʻai hou e like me nā huaʻai a me nā mea kanu

Eia he ʻumikūmālua mau manaʻo meaʻai māmā hiki iā ʻoe ke hoʻāʻo.

1. Hoʻokahi pākahi waena a pear paha me 12 almonds
2. ʻO ka hapalua kīʻaha (120 milliliters, mL) o nā hua me 6 auneke (oz), a i ʻole 170 gram (g), o ka yogurt maʻamau a i ʻole ka waiū momona momona momona
3. Hoʻokahi maiʻa liʻiliʻi me ka punetune 1 (tbsp), a i ʻole (15 mL), ka pīni pīpaka unsalted a i ʻole ka bata ʻalemona
4. Hoʻokahi ʻaha hapahā (62 mL) ala hui me nā hua maloʻo a me nā nati (me ke kō ʻole a me ka paʻakai i hoʻohui ʻia)
5. ʻEkolu mau kīʻaha (720 mL) i popcorn ka ea me 2 tbsp (30 ml) i ka tī parmesan
6. Hoʻokahi kīʻaha (240 mL) o nā hua waina a i ʻole nā ​​kōmato cherry me hoʻokahi tī kīkaha momona momona
7. Hoʻokahi kīʻaha (240 ML) kāloti maka, broccoli, a i ʻole nā ​​pepa bele me 2 tbsp (30 ML) o hummus a i ʻole ʻūlū pi ʻeleʻele
8. Hoʻokahi kīʻaha (240 mL) hupa kōmato me ʻelima mau paʻi huaʻai piha
9. Hoʻokahi kolu o ke kīʻaha (80 mL) i ʻōwili ʻia i kuke ʻia i 1 kīʻaha (240 ML) waiū momona me ka kinamona
10. ʻO kahi hua moa i paila ʻia a me nā ʻalemona he 12
11. ʻO ka hua hua momona me 1 kīʻaha (240 ML) waiū momona, hapa hapalua liʻiliʻi, a me ka hapalua kīʻaha (120 g) hua
12. ʻElima mau pahū palaoa a me 1 oz (28 g) cheddar haʻahaʻa momona

Maikaʻi nā mea māmā nāu, inā ʻoe e hoʻopili i nā koho olakino a me ka meaʻai māmā me ka noʻonoʻo. (ʻO kahi laʻana, kau i ka nui o ka meaʻai i makemake ʻia ma ka pā ma mua o ka ʻai pololei ʻana mai ka ʻeke.) Hiki i nā mea ʻono liʻiliʻi ma waena o nā meaʻai ke mālama iā ʻoe mai ka ʻai nui ʻana i nā manawa ʻaina a kōkua iā ʻoe e hoʻokele i kou kaupaona.

Hiki i nā meaʻai māmā olakino no nā mākua ke hāʻawi i ka ikehu no ka hana a me ka hoʻoikaika kino. Hāʻawi nā meaʻai māmā a me nā mea inu no nā keiki i ka ikehu e pono ai no ka ulu ʻana, ke kula, a me nā haʻuki. Hāʻawi i nā keiki ʻōpio i nā mea olakino olakino, a koho paha lākou iā lākou iho i ko lākou wā makua. Hōʻalo i nā meaʻai māmā me ke kō i hoʻohui ʻia e kōkua iā ʻoe e mālama i nā niho olakino.

ʻO ka ʻai ʻana i nā ʻano meaʻai like ʻole e like me nā mea ma luna e hāʻawi iā ʻoe i nā huaora keu, nā minelala, nā pulupulu, nā antioxidant (nā mea e kōkua ai e pale aku i ka hōʻino ʻia o nā pūnaewele) Ke koho ʻana i nā meaʻai māmā haʻahaʻa-calorie hiki ke kōkua iā ʻoe a i kāu keiki e mālama i kahi kaupaona olakino.

E kaupalena i nā mea inu haʻuki calorie kiʻekiʻe a hoʻopili ʻia, nā meaʻai māmā i hana ʻia, makemake i nā ʻāpana a i ʻole nā ​​kuki. Hoʻopili i kahi kīʻaha wai me kāu meaʻai māmā ma kahi o kahi mea inu momona.

Inā loaʻa ʻoe i ka maʻi diabetes, pono paha ʻoe e hoʻolohe i ka helu o nā carbohydrates i loko o kāu mau meaʻai māmā.

Nā Nibles; ʻAnoʻai; ʻAi olakino - meaʻai māmā olakino; ʻO ka hōʻemi kaumaha - nā meaʻai māmā; Papaʻai olakino - nā meaʻai māmā olakino; Wellness - nā meaʻai māmā olakino

Pūnaewele ʻAhahui Diabetes ʻAmelika. Ua maʻalahi nā kohoʻai olakino. www.diabetes.org/nutrition/healthy-food-choices-made-easy. Loaʻa iā Iune 30, 2020.

Nā kikowaena no ka pūnaewele Disease Control a me Prevent. Pehea e hoʻohana ai i nā hua a me nā mea ʻai e hoʻokele ai i kou kaupaona. www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html. Hoʻohou i Ianuali 31, 2020. Loaʻa iā Iune 30, 2020.

ʻO ka pūnaewele ʻOihana Ola a me nā lawelawe lawelawe kanaka ʻo U.S. Nā meaʻai māmā: nā ʻōlelo aʻoaʻo wikiwiki no nā mākua. health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips- tīpuna. Hoʻohou i Iulai 24, 2020. Loaʻa iā Kepakemapa 29, 2020.

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