ʻO 10 mau meaʻai maikaʻi ʻole e ʻai i ke kakahiaka

Anter

• 1. ʻAla palaoa
• 2. Pancakes a me Waffles
• 3. Toast Me Margarine
• 4. Muffins
• 5. wai hua
• 6. Nā Pāʻina Meaʻala
• 7. Nā Scones Me Jam a me ka Krima
• 8. ʻO Yogurt non-momona momona
• 9. Nā pā pā Granola
• 10. Hana ʻia, Mea ʻai ʻAi Kakela-ʻAʻohe Gluten
• Lawe i ka Home Message

Ua lohe paha ʻoe i ka ʻaina kakahiaka ka meaʻai nui o ka lā.

Eia naʻe, he kaʻao kēia.

ʻOiai he ʻoiaʻiʻo paha ia no kekahi poʻe, ʻoi aku ka maikaʻi o ka hana a kekahi poʻe ke lele lākou i ka ʻaina kakahiaka.

Hoʻohui ʻia, ʻo ka ʻai ʻana i ka ʻaina kakahiaka maikaʻi ʻole hiki ke ʻoi aku ka maikaʻi ma mua o ka ʻai ʻole ʻana.

ʻO ka ʻaina kakahiaka maikaʻi e komo pū me ka fiber, protein a me ka momona olakino e hāʻawi iā ʻoe i ka ikehu a hōʻoluʻolu iā ʻoe.

I ka hoʻohālikelike ʻana, hiki i kahi ʻaina kakahiaka maikaʻi ʻole ke hoʻoluhi iā ʻoe, e hoʻonui iā ʻoe i ke kaupaona a hoʻonui i kou maka o ka maʻi maʻi.

Eia nā meaʻai 10 ʻoi loa i hiki iā ʻoe ke ʻai i ke kakahiaka.

1. ʻAla palaoa

Manaʻo ka poʻe he nui i ka palaoa kakahiaka he koho momona no nā keiki a me nā mākua.

Hoʻopili pinepine nā pūʻolo cereal i nā hoʻopiʻi olakino, e like me "loaʻa nā hua piha." Hōʻike paha kahi lepili i ka cereal kahi kumu maikaʻi o nā meaola e like me ka wikamina A a me ka hao.

I ka ʻoiaʻiʻo, hana nui ʻia kēia mau cereala a loaʻa wale i kahi mau liʻiliʻi o nā hua āpau. Eia kekahi, hoʻohui ʻia i ka meaʻai i kahi hana i kapa ʻia he fortification.

Ua ʻike ʻia kekahi o nā noi ʻana i nā keiki i hoʻopau i ka palaoa kakahiaka i hoʻopaʻa ʻia e hoʻomaikaʻi i ka hana pale a ka maʻi e like me ka pinepine o nā keiki ʻai ʻole i ka cereal ().

ʻO ka palaʻai ʻaina kakahiaka ka hapanui o nā hua a me ka kō.

ʻO ka ʻoiaʻiʻo, ʻo ke kō ka mea mua a ʻelua paha i ka papa inoa o nā mea hoʻohui. ʻO ke kiʻekiʻe ma ka papa inoa, ʻo ka nui ka nui.

ʻO kahi hōʻike 2011 e ka Environmental Working Group (EWG) i nānā ʻia i kekahi o nā cereala ʻaina kakahiaka nui i hoʻopau ʻia e nā keiki. Ua ʻike he kīʻaha ʻo 1 mau kīʻaha i ʻoi aku ka nui o ke kō ma mua o 3 mau kuki kokoleka.

ʻOiai nā koho cereal "nutritious", e like me ka granola i piha i ka ʻoka, hoʻouka pinepine ʻia me ke kō.

Hiki i ka lawe ʻana i ke kō ke kiʻekiʻe ke hāpai i ka makaʻu o ka momona, ʻano 2 diabetes, maʻi puʻuwai a me nā ʻano olakino ʻē aʻe ().

ʻOi aku ka nui o nā cereala ʻaina kakahiaka i ke kō ma mua o nā kuki a me nā mea ʻono. ʻO ka hoʻohui ʻana i nā hua āpau a i ʻole nā ​​wikamina a me nā mineral i hana ʻia ʻaʻole ia e koho maikaʻi iā lākou.

2. Pancakes a me Waffles

ʻO nā Pancakes a me nā waffles nā koho i makemake nui ʻia no nā papa kakahiaka o ka hopena pule ma ka home a i ʻole nā ​​hale ʻaina.

Loaʻa nā pancakes a me nā waffles i ka palaoa, nā hua manu, ke kō a me ka waiū. Kuke ʻia lākou i kahi ʻokoʻa ʻokoʻa, akā naʻe, i mea e loaʻa ai kahi ʻano a me ke ʻano.

ʻOiai ʻoi aku ka nui o ko lākou protein ma mua o kekahi mau mea ʻaina kakahiaka, kiʻekiʻe loa nā pancake a me nā waffles i ka palaoa i hoʻomaʻemaʻe ʻia. Manaʻo ka poʻe noiʻi he nui nā hua i hoʻomaʻemaʻe ʻia e like me ka palaoa palaoa e kōkua i ke kūpaʻa ʻana o ka insulin a me ka momona (,).

Hoʻohui ʻia, hoʻopili ʻia nā pancake a me nā waffles me ka syrup pancake, kahi i loaʻa i ka syrup kānana kiʻekiʻe-fructose.

Hiki i ka syrup kānana fructose kiʻekiʻe ke hoʻonā i ka mumū e hoʻokuʻi ai i ke kūpaʻa o ka insulin, i alakaʻi ʻia ai i ka prediabetes a i ʻole ka ʻano diabetes 2 ().

ʻO kahi syrup maple maʻemaʻe kahi koho i ʻoi aku ka maikaʻi ma mua o ka pancake syrup, akā kiʻekiʻe mau ia i ke kō, kahi e hoʻohui ai i nā calorie nele i ka ʻai.

Wahi a ka American Heart Association, ʻo ka hapa nui o ka poʻe e ʻai 2-3 mau manawa i ka palena i ʻōlelo ʻia no kēlā me kēia lā no ka kō i hoʻohui ʻia ().

Hana ʻia nā pancakes a me nā waffles mai ka palaoa i hoʻomaʻemaʻe ʻia a kāpī ʻia me nā syrups kō-kiʻekiʻe. Hāpai paha lākou i ke kūpaʻa o ka insulin a hoʻonui i ka makaʻu o ka momona, ʻano 2 diabetes a me nā maʻi ʻē aʻe.

3. Toast Me Margarine

ʻO ka toast topped me margarine e like paha me kahi koho kakahiaka maikaʻi, ʻoiai ʻaʻohe ona momona momona a kō paha.

Eia naʻe, he ʻaina kakahiaka maikaʻi ʻole kēia no nā kumu ʻelua.

ʻO ka mea mua, no ka mea ua hoʻomaʻemaʻe ʻia ka palaoa i ka hapa nui o ka berena, hāʻawi ia iā ʻoe i kekahi mau mea momona a me ka fiber.

Ma muli o ke kiʻekiʻe o nā carbs i hoʻomaʻemaʻe ʻia a haʻahaʻa i ka fiber, hiki iā ia ke spike i ke kiʻekiʻe o ke kō i ke kō.

ʻO ke kō ke kō ke kiʻekiʻe e alakaʻi ai i ka pōloli e hiki ai iā ʻoe ke ʻai hou aʻe i ka pāʻina e hiki mai ana, kahi e hoʻonui ai iā ʻoe ().

ʻO ka lua, ʻo ka hapa nui o nā margarine i loko o nā momona trans, ʻo ia nā ʻano momona maikaʻi ʻole e hiki ke ʻai.

Hoʻokumu nā mea hana meaʻai i nā momona trans ma o ka hoʻohui ʻana i ka hydrogen i nā aila mea kanu i mea e ʻike ʻia ai e like me nā momona momona, i paʻa i ka mahana o ka lumi.

ʻOiai ʻaʻole i hōʻike ʻia nā haʻawina i nā momona momona e hana i ka ʻino, maikaʻi ʻole nā ​​momona trans nāu. Aia ka nui o nā hōʻike e hoʻonāukiuki loa nā momona trans a hoʻonui i kou makaʻi i ka maʻi (8,,).

E hoʻomanaʻo hoʻi hiki i ka margarine ke kapa ʻia ʻo "trans fat free" akā paʻa mau nā momona trans, inā ʻoi aku ka liʻiliʻi ma mua o 0.5 gram i kēlā me kēia lawelawe ().

Hoʻāla ka toast me margarine i kou kō kō a me nā kiʻekiʻe o ka insulin, e hoʻoulu ai i ka pōloli a hoʻonui i ka makaʻu o ka loaʻa kaumaha a me nā maʻi puʻuwai.

4. Muffins

ʻOiai ke kūlana maikaʻi no ke olakino, ʻo ka hapa nui o nā muffins he mau popo liʻiliʻi wale nō.

Hana ʻia lākou mai ka palaoa i hoʻomaʻemaʻe ʻia, nā aila mea kanu, nā hua manu a me nā kō. ʻO nā hua hua wale nō ke olakino.

Eia kekahi, ʻo nā muffins i kūʻai ʻia aku i ke kālepa he nui loa. Hoʻokahi loiloi i loaʻa kahi muffin pūʻolo maʻamau ma mua o ka nui o ka mahele USDA e 333% ().

ʻO ka hoʻonui nui ʻana i nā nui o nā ʻāpana i nā makahiki 30 i hala iho nei i manaʻo ʻia he kuleana nui i ka maʻi pīpī momona.

I kekahi manawa hoʻopihapiha ʻia nā muffins me ke kō, a i ʻole hoʻopiha ʻia me nā ʻāpala kokoleka a i ʻole nā ​​hua maloʻo, e hoʻohui hou nei i kā lākou kō a me ka ʻike calorie.

ʻOi aku ka kiʻekiʻe o nā muffins i ka palaoa i hoʻomaʻemaʻe ʻia, nā aila mea kanu i hoʻomaʻemaʻe ʻia a me ke kō, a maikaʻi ʻole ke kino o lākou āpau.

5. wai hua

ʻO ka wai huaʻai kekahi o nā koho maikaʻi loa hiki iā ʻoe ke hana inā e hoʻāʻo ana ʻoe e hōʻalo i ka wī, loaʻa i ke kaumaha a me nā maʻi maʻi mau.

Loaʻa i loko o kekahi wai wai huaʻai ma ka mākeke kahi wai liʻiliʻi loa a ʻono ʻia me ke kō a me ka syrup kānana fructose kiʻekiʻe. Hoʻonui ka kiʻekiʻe o ke kō i kou makaʻi o ka momona, metabolic syndrome, ʻano 2 diabetes a me nā maʻi ʻē aʻe (,,).

ʻOiai ʻo 100% wai momona ka nui o ke kō. ʻO ka ʻai ʻana i ka nui o ka wai huaʻai hiki ke loaʻa nā hopena like i kou kaupaona a me kou olakino e like me ka inu ʻana i nā mea inu kō.

ʻO ka inu ʻana i ka wai huaʻai ke kumu e ala koke ai kou kō kō i ke kō no ka mea ʻaʻohe momona a ʻaʻa paha e hoʻohiohi i ka lawe ʻana. ʻO ka hopena o ka piʻi ʻana o ka insulin a hāʻule i ke kō kō e hiki ai iā ʻoe ke luhi, haʻalulu a pōloli.

ʻOiai ke kūlana maikaʻi no ke olakino, nui loa ka wai momona i ka kō. Loaʻa iā ia kahi nui like me ka soda kō.

6. Nā Pāʻina Meaʻala

ʻO nā pōpō palaoa kāwili ʻia kahi koho kakahiaka kakahiaka a maʻalahi hoʻi i hōʻole ʻole ʻia. Eia nō naʻe, he mea ʻole kā lākou mea hoʻohui akā olakino.

ʻO kahi laʻana, loaʻa i nā Pop Tarts palaoa keʻokeʻo, kō kō, a me nā ʻaila soybean ʻaila fructose kiʻekiʻe.

Kuhi ʻia ka hoʻopiʻi olakino "hoʻomoʻa ʻia me nā hua maoli" ma ka mua o ka pahu, i ka hoʻāʻo ʻana e hoʻohuli iā ʻoe i kēia mau pāʻina kahi koho kakahiaka momona.

Ma waho aʻe o ke kiʻekiʻe i ke kō a me ka palaoa i hoʻomaʻemaʻe ʻia, nā pālolo kolo hānai wale nō i kahi mau gram o ka protein.

Ua hōʻike ʻia kahi noiʻi i ʻai nui nā wahine i ʻai i ka ʻaina kakahiaka me 3 mau kolamu o ka protein a me 44 mau kolamu a ʻoi aku ka nui o ka ʻai i ka ʻaina awakea ma mua o nā wahine i ʻai i ka ʻaina protein, low-carb ().

ʻOi nā kōpaʻa kōpaʻa i ke kō a me nā carbs i hoʻomaʻemaʻe ʻia, akā haʻahaʻa i ka protein, hiki ke hoʻonui i ka wī a me ka lawe ʻana o ka meaʻai.

7. Nā Scones Me Jam a me ka Krima

ʻOi aku ka nui o nā scones me ka jam e like me ka mea ʻono ma mua o ka pāʻina.

Hana ʻia nā Scones e ka hoʻohuihui ʻana i ka palaoa palaoa i hoʻomaʻemaʻe ʻia, ka bata a me ke kō me nā mea ʻono i makemake ʻia. Hoʻomaopopo ʻia ka palaoa i mau puni liʻiliʻi a hoʻomoʻa ʻia.

Hoʻopili mau ʻia lākou me ka kirimalu a me ka Jam a me ka jelly. ʻO ka hopena he calorie kiʻekiʻe, ʻaina kakahiaka sugary me ka liʻiliʻi o ka fiber a me ka protein.

Ua hōʻike ʻia nā noiʻi he nui nā pono o ka fiber, me ka mālama pono ʻana i kāu kō kō. Hoʻomaʻamaʻa nō ia iā ʻoe no laila e hōʻemi ʻoe i ka ʻai ʻana ().

Ma ka ʻaoʻao ʻē aʻe, ʻo ka ʻai ʻana i ka ʻaina kakahiaka i kiʻekiʻe i nā carbs i hoʻomaʻemaʻe ʻia hiki ke hoʻoulu i kāu kō kō a hoʻoliʻiliʻi ʻoe.

I hoʻokahi o nā noi ʻana, ua hōʻike nā keiki nui i ka manaʻo nui ʻole i ka pōloli a me ka liʻiliʻi o ka māʻona ma hope o ka ʻai ʻana i ka pāʻina momona kiʻekiʻe ma mua o ka ʻai ʻana i kahi protein-protein, low-carb. Ua loli ko lākou wī a me nā homona māʻona ().

Hoʻopili ʻia nā scones me ka kirimalu a me ka Jam i nā meaʻai liʻiliʻi ʻē aʻe ma mua o nā calori. Hiki ke hoʻoulu koke ʻia nā carbs a me ka nele o ka fiber i ka pōloli, e alakaʻi ana i ka hoʻonui ʻia o ka ʻai a me ke kaupaona.

8. ʻO Yogurt non-momona momona

ʻO kahi pola o ka yogurt Helene Helene waiū piha i hoʻopiha ʻia me nā hua he laʻana maikaʻi loa o ka ʻaina kakahiaka maikaʻi.

Eia nō naʻe, ʻaʻole kahi ipu o ka momona momona, kō kō-ʻono momona.

I ka ʻoiaʻiʻo, nui nā kōkō waiu momona ʻole i piha ke kō ma mua o ka lawelawe ʻana o ka ʻaikalima.

Kōkua ka momona i ka piha ʻana iā ʻoe no ka mea ʻoi aku ka lōʻihi o ke kō ʻana ma mua o ka carbs, a hoʻonāuki ʻia nō hoʻi ia i ka hoʻokuʻu ʻia o ka piha o ka hormone cholecystokinin (CCK) ().

ʻO ka hemo ʻana i ka momona mai nā huahana waiū a me ka hoʻohui ʻana i ke kō e hoʻololi i kahi koho kakahiaka nui i loko o kahi meaʻai i kūpono e like me kahi mālama maʻamau.

ʻO ke yogurt momona momona ʻole he kiʻekiʻe loa i ke kō, a ʻoi aku paha ka nui o ia mea ma mua o ka hau kalima. ʻAʻohe hoʻi i ka momona waiū kūlohelohe i hiki ke hoʻonui i ka piha.

9. Nā pā pā Granola

ʻO nā kī Granola paha e like me nā koho kakahiaka nui, akā ʻaʻole lākou i ʻoi aku ka maikaʻi ma mua o nā kīʻaha candy.

ʻOiai ʻoi aku ka nui o nā oats i hana ʻole ʻia ma ka fiber, hāʻawi nā kī kī granola i 1-3 wale nō mau hunaila o ka fiber, ma ka awelika. Eia nō naʻe, nui nā kō i loko o lākou.

I ka ʻoiaʻiʻo, aia kekahi o nā mana kaulana loa i kahi hui o ke kō, syrup syrup a me ka meli. Hiki i nā nui o kēia kō ke hāpai i ke kō kō, nā pae o ka insulin a me ka mumū ().

Ke hoʻoulu hou nei i kā lākou ʻike kō, loaʻa nā kī granola i kekahi manawa i nā ʻā kokoleka a i nā hua maloʻo paha.

ʻO ka protein i loko o nā pā granola e haʻahaʻa pū kekahi, e hōʻoia hou ana he koho maikaʻi ʻole lākou i ka ʻaina kakahiaka.

Loaʻa i nā kī Granola i kekahi mau ʻano kō i kū maikaʻi ʻole i ke kō kō a me nā pae o ka insulin. Ua nele lākou i ka protein a me ka fiber.

10. Hana ʻia, Mea ʻai ʻAi Kakela-ʻAʻohe Gluten

Ua lilo i mea makemake nui ʻia nā papaʻai gluten-ʻole i nā makahiki i hala aku nei ma muli o ka hopohopo e pili ana i nā hopena olakino maikaʻi ʻole o gluten ().

ʻOiai ʻaʻohe mea ʻino e hōʻalo ai i ka gluten, ʻo ka ʻai ʻana i nā meaʻai gluten-manuahi i hana ʻia i kēia manawa e hana i nā pilikia.

ʻO kahi laʻana, kahi hui ʻana o nā palaoa i hana ʻia mai ka laiki, kaʻuala a me ka tapioca e hoʻololi i ka palaoa palaoa i ka palaoa gluten-ʻole a me nā mea i hoʻomoʻa ʻia.

Loaʻa i kēia mau palaoa ka papa kuhikuhi glycemic kiʻekiʻe, no laila piʻi wikiwiki lākou i ke kō kō. ʻO kēia piʻi e alakaʻi i nā pae insulin kiʻekiʻe hiki ke hoʻoulu i ka pōloli a me ke kaupaona ().

Eia kekahi, ʻoi aku ka maikaʻi o nā pancakes ʻole gluten, muffins a me nā mea i hoʻomoʻa ʻia ma mua o nā mana i hoʻokumu ʻia i ka palaoa ma muli o ka haʻahaʻa o ka protein a me ka fiber.

Hana ʻia nā mea ʻai pūʻolo ʻole me ka gluten me nā palaoa e hāpai i ke kō kō, e alakaʻi ʻia ai i ka insulin kiʻekiʻe, hoʻonui ʻia ka makemake a me ke kaupaona. Nele lākou i ka protein a me ka fiber, i mea e hoʻopiha ai.

Lawe i ka Home Message

Hiki i ka ʻaina kakahiaka ke hoʻonohonoho iā ʻoe no kahi lā o ka nui o ka ikehu, kūpaʻa ke kō kō a me ka kaohi i kou makemake a me ke kaupaona.

Ma ka ʻaoʻao ʻē aʻe, ke hana ʻana i kahi koho maikaʻi ʻole i ka ʻaina kakahiaka hiki ke waiho iā ʻoe i ka pōloli a me ka hakakā e hele i ke koena o ka lā.

Hiki iā ia ke hoʻonui i kou makaʻu i ka hoʻomohala ʻana i nā pilikia olakino i ka wā e hiki mai ana.

Inā ʻoe e ʻai i ka ʻaina kakahiaka, hana i hoʻokahi i loko o ka protein, momona momona a me nā fiber mai nā mea i hana ʻole ʻia, nā meaʻai āpau.