13 Manaʻo ʻaina kakahiaka maikaʻi

Anter

• ʻO Frittata koena
• ʻO Granola Berry Parfait
• ʻOluʻolu ʻo Jimmy Dean i kā Kanada Bacon Honey Wheat Muffin
• Nut-butter a me ka meli ma ka toast palaoa holoʻokoʻa
• ʻO Cereal olakino a me ka waiū
• Puka lā ʻAvocado
• Hoʻoikaika Smooth-Boosting Smoothie
• Oatmeal hoʻonui ikaika
• Nā Paʻa kakahiaka DIY
• ʻO Burrito Pōʻalima Homemade
• Starbucks 'Spinach, Roasted Tomato, Feta, and Egg Wrap
• ʻO Jamba Juice's MediterraneaYUM ™ Sandwich
• ʻO ke kakahiaka kakahiaka Dunkin 'Donuts maikaʻi loa
• Nā mea hou aʻe ma SHAPE.com:
• Nānā no

Hiki i ka ʻaina kakahiaka maikaʻi ke kōkua iā ʻoe e lilo i ke kaumaha, hoʻoikaika i ka lolo, hoʻonui i ka ikehu, a hoʻonohonoho i kahi leo olakino no ke koena o kou lā-no laila e helu i kēlā me kēia kakahiaka! "Hāʻawi kahi ʻaina kakahiaka nui i kekahi mau pūʻulu meaʻai, ʻo ia hoʻi nā mea i hāʻule ka hapa nui o ka poʻe ʻAmelika inā ʻaʻole lākou e hoʻokomo pū iā lākou i ka papa ʻaina mua o ka lā," wahi a Christen Cupples Cooper, MS, he kākāʻai i hoʻopaʻa inoa ʻia. Ma waho aʻe o ke kōkua ʻana iā ʻoe e mālama i ke kaupaona olakino a hoʻomau i ka nānā i ka lā holoʻokoʻa, hōʻike pū ʻia nā noiʻi e ʻai mau i ka ʻaina kakahiaka maikaʻi hiki ke pale aku i ka maʻi diabetes, nā maʻi puʻuwai, a me kekahi ʻano maʻi ʻaʻai.

I mea e kōkua ai iā ʻoe e hana pono i kāu pāʻina kakahiaka, ua noi mākou i ka poʻe loea no ko lākou mau manaʻo ʻaina kakahiaka nui-kalori i maʻalahi e hana (a i ʻole hiki iā ʻoe ke hopu i ka hele) a e ʻike ʻoe e māʻona a hiki i ka ʻaina awakea.

ʻO Frittata koena

ʻOiai he ʻaina kakahiaka nui nā hua i ka protein, ʻaʻole maʻalahi lākou e hana i ke kakahiaka nui. Ua paipai ʻo Mary Hartley, MPH, kahi kālaihonua i hoʻopaʻa inoa ʻia ma New York City e hana i kāu frittata i ka pō (a i ʻole ke ao) ma mua.

"ʻO kaʻu mea punahele ka frittata i hana ʻia me kaʻuala a me nā mea kanu i kuke ʻia. Hāʻawi wau iā ia i loko o ka hawewe uila no 30 kekona, a i ʻole ke ʻai anuanu," i ʻōlelo ʻo ia. "ʻOi loa ke olakino me ka liʻiliʻi ma mua o 200 calories i kēlā me kēia ʻāpana, a ua ʻai mua wau i nā mea kanu ma mua o ka hoʻomaka ʻana o koʻu lā!" Makemake mākou i kēia meaʻai Frittata meaʻai maʻalahi!

ʻO Granola Berry Parfait

No nā calories he 228 wale nō, hāʻawi kēia parfait berry iā ʻoe i 12.5 gram o ka protein, 3 gram o ka fiber, 44 pākēneka o kāu koi ʻia ʻana o ka wikamina C i kēlā me kēia lā, a me 33 pākēneka o kāu pono calcium i kēlā me kēia lā.

"ʻO kēia meaʻai liʻiliʻi he mea momona loa ia no nā calorie i lilo," wahi a Hartley. "Hana wau i ka pō ma mua, uhi, a hoʻomaʻalili, a i ke kakahiaka, palupalu ka granola a hoʻoheheʻe ʻia nā hua hau."

No ka hana ʻana: I loko o kahi kīʻaha, e kau i ʻelua mau mea ʻai: nā hua (1/4 kīʻaha o nā strawberries i ʻoki ʻia a me ¼ kīʻaha blueberries-hiki ke hou i ka hau), 6 auneke o ka yogurt haʻahaʻa momona vanilla, a me 2 punetēpē o ka granola ( a hoʻopau me kekahi mau hua ma luna).

ʻOluʻolu ʻo Jimmy Dean i kā Kanada Bacon Honey Wheat Muffin

Makemake i kahi mea maʻalahi e hana (a ʻoi aku ka maʻalahi o ka ʻai ʻana) i ke kakahiaka kakahiaka nui? E hoʻāʻo iā Jimmy Dean Delights 'Kanada Bacon Honey Wheat Muffin. E hoʻopaʻa i kahi muffin hau i loko o ka microwave a mākaukau kāu ʻaina kakahiaka e ʻai ma lalo o ʻelima mau minuke.

"I hana ʻia me ka puaʻa Kanada, nā hua manu keʻokeʻo, a me kahi liʻiliʻi liʻiliʻi wale nō, ʻoi aku ka olakino o kēia sandwich ma mua o nā mea ʻē aʻe," wahi a Hartley. Me 210 wale nō calories a me 4.5 mau momona o ka momona, nā ʻūlū kakahiaka wikiwiki a maʻalahi hoʻi kēia i 15 mau kolamu o ke protein e māʻona ai ʻoe a piha i ka ikehu no nā hola.

Nut-butter a me ka meli ma ka toast palaoa holoʻokoʻa

"Aloha au i ka ʻono o ka waiūpē pī maoli a i ʻole ka ʻalemona almond ma ka palaoa, ka palaoa palaoa āpau i kāpili ʻia me kahi meli," wahi a Hartley."Hoʻohaʻahaʻa wau me kahi aniani waiu momona ʻole, hopu i kahi ʻāpana huaʻai, a aia wau i waho o ka puka!" ʻO kēia pāʻina kakahiaka kaulike a me ka nui (me ka waiū a me nā hua) aia ma kahi o 320 mau calories.

ʻO Cereal olakino a me ka waiū

Inā manaʻo ʻoe e hele mai ka ʻaina kakahiaka i loko o ke kīʻaha, loaʻa iā Cooper kekahi mau ʻōlelo aʻoaʻo e kōkua iā ʻoe e koho i kahi cereal akamai: e ʻimi i kahi hōʻailona i loaʻa ma ka liʻiliʻi ʻelima grama (a ʻoi aku paha) o ka fiber no ka lawelawe ʻana, e hoʻohui i ka hapalua kīʻaha skim a haʻahaʻa paha. -he waiū momona i kāu pola e hāʻawi i ka calcium a me ka protein, a hoʻolei i ka lawelawe ʻana i nā hua (hua maikaʻi a me nā maiʻa e hele maikaʻi me ka palaoa) e hoʻonui ai i ka piha o ka fiber i kāu ʻai. A inā makemake ʻoe i ka cereal akā ʻaʻohe ou manawa e noho ai i lalo me kahi pola, lawe mai i loko o kahi ʻeke a ʻai me kahi ipu ʻono auneki o ka yogurt, i ʻōlelo ʻia e ka mea ʻai ʻo Amelia Winslow, ka mea nāna i hoʻokumu ʻo Eating Made Easy.

Puka lā ʻAvocado

ʻAʻole ka pā o nā meaʻai kakahiaka kakahiaka? E hoʻāʻo i kēia ʻaina kakahiaka maʻalahi, hoʻōla: e ʻoki i kahi ʻāpala pala i ka hapalua, huki iā ia mai ka peel, wehe i ka hua, kau i kāu salsa hou punahele ma kahi o ka hua, a kāpīpī me kahi paʻakai kai.

"ʻAʻole kēia ʻo kāu ʻaina kakahiaka maʻamau, akā kūpono ia no ka poʻe e ʻimi nei e hoʻomau ʻia me ka ikaika a me ka piha i ka lā. kahi kumu maikaʻi o ka huaʻai K, kahi huaola i mea nui i ke kahe kūpono a me ka iwi, "wahi a Margaux J. Rathbun, ka mea hoʻomaʻamaʻa hoʻomaʻamaʻa hoʻomaʻamaʻa hōʻoiaʻiʻo a me ka mea hoʻokumu o Autnessic Self Wellness.

Hoʻoikaika Smooth-Boosting Smoothie

Ua piha kēia smoothie i nā antioxidants immune-boosting a me ka nui o ka fiber, a me nā hua chia e hoʻohui i ka protein, calcium, magnesium, potassium, a me omega-3 fatty acids.

"ʻO kēia mea ʻono he ala ʻono ia e hoʻonui ai i kou ʻōnaehana pale pale i ka hāʻawi ʻana iā ʻoe i kahi hāpai kūlohelohe o ka ikehu," wahi a Rathbun.

E hana: hoʻohui i 1 kīʻaha o nā strawberry, 1 kīʻaha o nā raspberry (Paipai ʻo Rathbun i ka hoʻohana ʻana i nā hua ʻokanika e kaupalena i kou hōʻike ʻana i nā pesticides), he hapalua kīʻaha o ka paina, 1 punetēpō o nā hua chia, ʻelima punetēpu o ka yogurt mile piha (a i ʻole kefir) , a me eono punetune o ka wai niu i loko o ka mea huila a hui a maalahi. (Inā makemake ʻoe e hoʻolilo i ke anuanu, hoʻolei i kahi mau pahu hau i loko o ka blender).

Oatmeal hoʻonui ikaika

He mea ʻono, meaʻai, a maʻalahi hoʻi ka hana ʻana i kēia meaʻai hoʻoikaika ikaika, wahi a Rathbun. "Hāʻawi ka aila flax i hoʻohui ʻia i kēia ʻaina kakahiaka i kahi omega-3 fatty acid, kūpono no ka paepae ʻana i ka puʻuwai olakino, ka ʻili, ka lauoho, a me nā kui. a ʻo ka oats kahi kumu maikaʻi loa o ka wikamina E, thiamin, niacin, riboflavin, calcium, a me ka hao. "

No ka hana ʻana: hoʻohui i 1 kīʻaha o ka oats kahiko a me 2 kīʻaha waiu laiki, waiu waiu, a i ʻole wai i loko o kahi ipu a hoʻolapalapa. Hoʻomaʻa no kahi mau minuke 1 ma kahi wela waena, e hoʻouluulu nei i kekahi manawa. Wehe i ka wela, hoʻohui i ka asp teaspoon o vanilla (paipai ʻo Rathbun i ka hoʻohana ʻana i kahi inoa kūlohelohe a me nā meaola), e kāpīpī i loko o kekahi kinamona a me ka meli (e ʻono) a laila e hoʻoulu i ʻelua punetēpō o ka aila flax.

Nā Paʻa kakahiaka DIY

Hōʻalo i nā kī ʻaina kakahiaka i hiki ke hoʻouka ʻia me ke kō a hoʻāʻo i ka papa maʻalahi ʻo Rathbun no nā Pā ʻAina kakahiaka Do-It-Oe iho.

"Hoʻouka kēia mau kī i nā huaora, nā minelala, a me nā momona 'maikaʻi' e kīkiʻi ai i ka pololi, e hāʻawi iā ʻoe i ka ikaika, i ka noe o ka lolo, a kōkua iā ʻoe e hele i kou lā. ʻO ka fiber e kōkua i ka hoʻoikaika ʻana i ka ʻai ʻana maikaʻi. Manaʻo wau e hana i kahi pūʻulu ma ka Lāpule i loaʻa iā ʻoe nā pā kakahiaka ma ka lima i ka pule."

E hana: hoʻohui i ¼ paona pitted, maloʻo maloʻo, ¼ paona o nā lā, ¼ paona o nā fiku a me ¼ paona o nā hua puaʻa i loko o kahi mea hana meaʻai a kāwili ʻia. I loko o kahi pola, e hoʻouluulu i ke kīʻaha o ka meli maka, 3 punetēpō o ka wai lemona, 3 punetēpō o ka aila flax, ½ kīʻaha o ka germ germ, a me 1 punetune o ka ʻalani ʻalani grated. E hoʻopili i nā hua i hana ʻia a hui pū. Hoʻopili i ka hui i loko o ka pā a me ka pahu hau no hoʻokahi hola, a laila ʻokiʻoki i nā kī a lawelawe. (Hāʻawi ke kuke i nā lāʻau he 12). Hiki iā ʻoe ke hoʻokuʻu i nā kaola e hoʻolōʻihi iā lākou i ka hebedoma, wahi a Rathbun.

ʻO Burrito Pōʻalima Homemade

Pono i kahi ʻaina kakahiaka i hiki iā ʻoe ke ʻai i ke hele? E hoʻopaʻa i kahi burrito pāʻina kakahiaka nui me ka protein. Hoʻohui i hoʻokahi hua manuahi (scramble a egg in a mug and microwave 45-60 kekona a i ʻole fluffy), ʻelua punetēpu o ka tī cheddar i kuʻi ʻia, a ʻelua punetēpu o ka salsa a ʻolokaʻa ʻia i tortilla palaoa holoʻokoʻa, wahi a Winslow. ʻAʻole kahi peʻa o nā hua manu i ke kakahiaka? E hoʻonanea i kāu burrito: e hohola i hoʻokahi punetēpuni o ka pīni pata ma luna o ka tortilla palaoa holoʻokoʻa, ka papa me nā ʻāpala i ʻoki ʻia a i ʻole ka maiʻa, a ʻōwili i kahi burrito.

Starbucks 'Spinach, Roasted Tomato, Feta, and Egg Wrap

Loaʻa i kāu Starbucks i ke kakahiaka? E hoʻokuʻu i kā lākou calorie a me nā mea momona momona a me nā mocha-lattes a kauoha i kahi Spinach, Roasted Tomato, Feta a me Egg wrap me kahi kofe lōʻihi me ka waiū momona haʻahaʻa, wahi a Winslow. Loaʻa i ka wahī nā 270 calories wale nō, 4 mau huna o ka momona momona, a hāʻawi i ka 14 gram o ka protein a me 8 gram o ka hoʻopiha piha.

ʻO Jamba Juice's MediterraneaYUM ™ Sandwich

ʻOiai ʻo Jamba Juice he wahi olakino maikaʻi loa ia e ʻai ai i ka ʻaina kakahiaka, he alakaʻi hewa paha kā lākou papa kuhikuhi. "Hiki i nā Smoothies ke hoʻopunipuni, e waiho ana iā ʻoe me ka nui o ke kō a me nā calorie me ka loaʻa ʻole o kahi manaʻo piha piha," i ʻōlelo ʻia e Rania Batayneh, MPH, kahi mea hānai a me ka Strategist Eating America. "Inā ʻaʻole ʻoe e koho i ka papa kuhikuhi māmā (kahi e hoʻohana ai i nā mea hoʻonaninani hana ʻia), ʻo kāu koho maikaʻi loa ma Jamba Juice e hele mau no kahi mea liʻiliʻi a hoʻohui i ka protein protein."

ʻOi aku ka maikaʻi, e kauoha ʻoe i kā lākou sanwīwī palahalaha, ʻo ka MediterraneaYUM.™ No nā calorie 320 wale nō, e loaʻa iā ʻoe he 13 kalama o ka hoʻopiha ʻana i ka protein (ma kahi o 16 auneke, 300 calorie Strawberry Surf Rider Smoothie he 2 grams wale nō ka protein), a me kahi. ʻo ka sanani e mālama pono iā ʻoe a hiki i kāu pāʻina e hiki mai ana, wahi a Batayneh

ʻO ke kakahiaka kakahiaka Dunkin 'Donuts maikaʻi loa

ʻO Dunkin' Donuts kāu wahi e hele ai i ka ʻaina kakahiaka ma kou ala e hana ai? Mai noʻonoʻo e pili ana i ka hele no kahi donut-calorie donut i kumu e hāʻule ai ke kō kō i ke kakahiaka. Akā, e hoʻonohonoho i kahi Egg White Turkey Sausage Wake-Up Wrap, ʻōlelo ʻo Batayneh. No ka 150 calorie, hoʻokomo kēia ʻeke ʻoluʻolu i 11 kalama o ka protein a waiho mau iā ʻoe i kahi lumi calorie no kahi kofe nui me ka waiū.

Nā mea hou aʻe ma SHAPE.com:

20 Ala wikiwiki a maʻalahi hoʻi e kuke ai i nā hua manu

4 Mai hana i kāu kakahiaka kakahiaka aʻe

He aha nā mea e ʻai ai nā mea ʻai no ka ʻaina kakahiaka?

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