ʻO nā meaʻai maikaʻi loa 18 e loaʻa wikiwiki ai ke kaupaona

Anter

• 1. Hoʻonani maikaʻi nā protein protein
• 2. Milk
• 3. Laiki
• 4. Nā huaʻai a me nā pāpapa nut
• 5. Nā ʻiʻo ʻulaʻula
• 6. ʻO kaʻuala a me nā starches
• 7. Salemona a me nā iʻa aila
• 8. ʻO nā mea kōkua pūmua
• 9. Nā hua maloʻo
• 10. Ka palaoa holoʻokoʻa
• 11. ʻApekikana
• 12. Nā huaʻai olakino
• 13. Paʻa palaʻai
• 14. Kokoleka pouli
• 15. Keiki
• 16. Huamoa holoʻokoʻa
• 17. yogurt momona piha
• 18. nā momona momona a me nā aila
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

No kekahi poʻe, ʻo ka loaʻa ʻana o ke kaumaha a i ʻole ka hoʻohui ʻana i nā mākala hiki ke paʻakikī e like me ka lilo ʻana o ka paona no haʻi.

Eia nō naʻe, ʻo ka hoʻohui wale ʻana i kekahi mau meaʻai i kāu papaʻai hiki ke hoʻonui i kāu kau paona i ke olakino a me ka maikaʻi.

Eia nā 18 o nā meaʻai maikaʻi loa e kōkua iā ʻoe e loaʻa ke kaupaona a i ʻole hoʻohui i nā mākala, ke ala olakino.

Nā kiʻi na Aya Brackett

1. Hoʻonani maikaʻi nā protein protein

Hiki i ka inu ʻana i nā mea momona homeemie ke lilo i ala momona a wikiwiki hoʻi e loaʻa ai ke kaupaona.

'O ka hanaʻana i kāu mau meaʻonike ke ala maikaʻi loa ma muli o ka piha pinepine o nā kō i nā kō a me ka nele i nā mea momona. Hāʻawi iā ia i ka mana piha ma luna o ka ʻono a me ka ʻike momona.

Eia kekahi mau ʻano ʻono ʻoluʻolu hiki iā ʻoe ke hoʻāʻo. Hiki iā ʻoe ke hoʻohui i kēlā me kēia me 2 mau kīʻaha (470 ML) o ka waiū waiū a i ʻole ka waiū soy inā loaʻa ʻole ka lactose intolerance. Loaʻa nā huaora a me nā calorie ʻelua ma mua o nā waiū ʻē aʻe.

• Lulu ka maiʻa kokoleka: Hoʻohui 1 maiʻa, 1 scoop o kokoleka whey protein, a me 1 punetēpē (15 mL) o ka pī a me kekahi hua nut.
• Lulu ka vanilla berry: Hoʻohui 1 kīʻaha (237 ml) o nā hua i kāwili ʻia a i ʻole hau paʻa, ka hau, 1 kīʻaha (237 ml) o ke protein kiʻekiʻe, ka yogurt Helene momona piha, a me ka 1 scoop o ka vanilla whey protein.
• Lulu kokoleka Hoʻohui i 15 auneke (444 ML) o ka waiū kokoleka me 1 scoop o ka kokoleka whey protein, 1 punetēpē (15 ML) o ka waiūpaka hazelnut, a me 1 avocado.
• Lulu ka apple apple Hoʻohui 1 ʻāpana ʻāpana, 1 kīʻaha (237 ml) o ka waiū Helene momona piha, 1 scoop o caramel- a i ʻole vanilla-flavored whey protein, a me 1 punetēpē (15 mL) o ka kō caramel-ʻole a me ka mea ʻono.
• Lulu ʻo Vanilla blueberry: Hoʻohui 1 kīʻaha (237 ML) o nā blueberry hou a i ʻole ka hau, 1 scoop o ka protein vanilla whey protein, 1 kīʻaha (237 ml) o ka vanilla Greek yogurt, a me ka meaʻono inā pono.
• Lulu ʻōmaʻomaʻo nui: Hoʻohui 1 kīʻaha (237 ml) o ka milo, 1 avocado, 1 maiʻa, 1 kīʻaha (237 ml) o ka pineapa, a me 1 scoop o nā protein protein a me nā vanilla whey i unflavored a i ʻole vanilla.

Hāʻawi kēia mau mea holoi holoʻokoʻa ma kahi o 400-600 calories, a me kahi nui o nā protein a me nā huaora a me nā minelala nui ʻē aʻe.

Nui a ʻono nā mea hoʻomalulu protein.Hōʻalo i nā mana kalepa nui, i loaʻa paha ka kō i hoʻohui ʻia a ʻaʻole momona.

2. Milk

Hoʻohana ʻia ka waiū ma ke ʻano he mea kaupaona a i ʻole mea hana muscle i mau makahiki (1).

Hāʻawi ia i kahi kaulike maikaʻi o nā protein, carbs, a me nā momona a kahi kumu maikaʻi o ka calcium, a me nā huaora a me nā minelala ʻē aʻe ().

No ka poʻe e hoʻāʻo nei e hoʻohui hou aku i nā mākala, ʻo ka waiū kahi kumu protein maikaʻi loa e hāʻawi i nā protein casein a me nā whey. Ua hōʻike ʻia kahi noiʻi hiki iā ia ke kōkua iā ʻoe e hoʻohui i nā mākala ke hoʻohui ʻia me ka hāpai hāpai kaumaha (3).

Hoʻohui ʻia, ua ʻike ʻia nā noiʻi i ka waiū, a i ʻole ka whey a me ka casein i hui pū ʻia, hiki ke alakaʻi i ka loaʻa kālā i ʻoi aku ka nui ma mua o nā kumu protein (4).

E hoʻāʻo e inu i hoʻokahi a i ʻole ʻelua mau aniani o ka waiū holoʻokoʻa (149 calories ma ke kīʻaha) ma ke ʻano he meaʻai māmā, me kahi pāʻina, a ma mua a ma hope paha o kahi hoʻolālā inā hoʻomaʻamaʻa ʻoe ().

ʻO ka waiū momona kekahi ala maikaʻi e hoʻohui i ka waiū i kāu papaʻai. No ka hoʻonui maʻalahi ʻana o ka protein o ke kakahiaka, e hoʻāʻo e hoʻohui i 1 mau kīʻaha o nā hua hau paʻa, 1 kīʻaha o ka waiū holoʻokoʻa, 2 teaspoon o ka meli, a me 1 teaspoon o vanilla (ma kahi o 275 calories).

ʻO ka inu waiū kahi ala maikaʻi loa e hoʻohui i ka protein i kāu papaʻai. Loaʻa iā ia nā casein a me nā protein whey.

3. Laiki

He laiki kūpono a laiki hoʻi ka raiki e kōkua iā ʻoe e loaʻa kaupaona. ʻO 1 wale nō kīʻaha (158 gram) o ka laiki keʻokeʻo i kuke ʻia e hāʻawi ai i 204 calories, 44 karamu o nā kālaki, a me nā momona liʻiliʻi ().

ʻO ka raiki pū kekahi me ka calorie-dense, ʻo ia hoʻi hiki iā ʻoe ke kiʻi maʻalahi i nā nui o nā carbs a me nā calorie mai kahi lawelawe hoʻokahi. Kōkua kēia iā ʻoe e ʻai i nā meaʻai hou aʻe, keu hoʻi inā ʻoe i kahi makemake maikaʻi ʻole a piha wikiwiki paha.

Ke hele nei ʻoe a i ʻole ka wikiwiki, hiki ke hoʻohui maʻalahi i nā ʻeke laiki 2 mau minuke i nā kumu protein ʻē aʻe a me nā papaʻai premade.

ʻO kekahi ʻano hana e hoʻomākaukau i kahi ipuhao laiki nui, hoʻomaʻalili iā ia a hoʻopaʻa i nā ʻāpana pākahi, a laila hoʻohui ʻia me nā protein ʻokoʻa a me nā momona momona no nā meaʻai like ʻole i loko o ka pule.

Nui a hewahewa nā ala e hoʻohuli ai i ka laiki laulaha i ke keu keu. ʻO ke ala maʻalahi e hoʻohui i ka ʻono, nā calories, a me kahi protein protein e hoʻonāukiuki wale i kekahi o kēia mau mea ma hope o ka kuke ʻana i kāu raiki.

• ka waiūpaka a me ka waiū Parmesan
• broccoli a me ka tī
• hua huaʻai
• i kanu ʻia ai nā ʻanoʻano sesame, nā pīni, a i ʻole nā ​​cashews

ʻO kekahi ala e hoʻonui ai i ka ʻono a me nā calorie e hoʻopiha i kāu raiki me kahi mea ʻono e like me curry, pesto, a alfredo paha. Hiki iā ʻoe ke kūʻai i kēia mau sausa mākaukau inā kaomi ʻia ʻoe no ka manawa.

Hiki i kahi pā laiki ke lilo i mea ʻai āpau. E hoʻāʻo i kēia laiki ʻāhiu a me ka kale moa no kahi ʻaina awakea olakino (400 calories i kēlā me kēia lawelawe).

Hiki iā ʻoe ke hoʻāla i kāu mea pono ponoʻī i ka punahele lawe lima Kina, ka laiki kāwili ʻia, me kēia pā-laiki "kālua" i ka laiki laiki - i hoʻomoʻa maoli ʻia.

ʻO ka raiki kahi kumu nui o nā kāpena i maʻalahi e ʻai a palu.

4. Nā huaʻai a me nā pāpapa nut

ʻO nā hua Nati a me nā nati nā koho kūpono inā ʻoe e ʻimi ana e hoʻonui i ka paona.

Hoʻokahi wale nō lima o nā ʻalemona maka (1/4 kīʻaha) i loaʻa he 170 calories, 6 gram o ka protein, 4 gram o ka fiber, a me 15 gram o nā momona momona ().

No ka mea he calorie-nui ka nati, ʻelua wale nō mau lima i kēlā me kēia lā me kahi pāʻina a i ʻole kahi meaʻai māmā hiki ke hoʻohui koke i nā haneli o nā calories.

Hiki iā ʻoe ke hoʻohui i nā kīʻaha nut i nā ʻano meaʻai like ʻole a i ʻole nā ​​kīʻaha, e like me nā mānoanoa, nā yogurts, a me nā pahū, e hoʻolilo iā lākou i meaʻai māmā calorie kiʻekiʻe i ka manawa ʻole.

No ke kiʻi wikiwiki ʻana mai iaʻu, e hoʻāʻo i kēia palaoa wai pīpī pīni, me ʻekolu wale nō mea hoʻohui (270 calories, e hoʻohana ana i ka waiū holoʻokoʻa). Inā loaʻa iā ʻoe kahi alani pīnū, e pani i kahi waiū nū ʻē aʻe.

Eia nō naʻe, e ʻohiʻohi i nā pākeke nut 100 pakeneka me ka ʻole o ka kō a i ʻole nā ​​aila keu. A ʻoi aku ka maikaʻi, e hana i kāu ponoʻī mai kēia papa hana almond butter butter. Maʻalahi e hana a maʻalahi hoʻi i kāu pēke.

ʻO nā hua Nati a me nā nati he ʻono, mālama i nā calorie kiʻekiʻe. Maikaʻi loa lākou iā ʻoe a maʻalahi hoʻi e hoʻohui i nā meaʻai māmā like ʻole a me nā meaʻai ʻē aʻe.

5. Nā ʻiʻo ʻulaʻula

ʻO nā ʻiʻo ʻulaʻula paha kekahi o nā meaʻai kūkulu nāʻiʻo maikaʻi loa i loaʻa.

ʻO kahi laʻana, aia he 6 auneke (170 gram) o ka steak ma kahi o 5 mau leucine o ka leucine.

ʻO Leucine ke kī amino acid e pono ai i kou kino e hoʻoulu i ka synthes protein muscle a hoʻohui i nāʻiʻo muscle hou, (9). Loaʻa iā ia he 456 calories a aneane he 49 gram o ka protein.

Ma waho aʻeo kēia, ʻo nā ʻulaʻula kekahi o nā kumu kūlohelohe maikaʻi loa o ka dietary creatine, ʻo ia paha ka mea hoʻonui maikaʻi loa o ka honua i ka hoʻoikaika kino ʻana (10).

E noʻonoʻo e koho i nā ʻoki momona, e hāʻawi ana i nā calorie hou aʻe ma mua o nāʻiʻo momona, e kōkua ana iā ʻoe e lawe i nā calorie keu a hoʻohui i ka paona.

I hoʻokahi o nā noi ʻana, ua hoʻonui nā wahine he 100 i 6 auneke (170 gram) o ka ʻiʻo ʻulaʻula i kā lākou papaʻai a hoʻokō i ke aʻo kūpaʻa ʻana he 6 lā o ka pule no 6 pule.

Ua loaʻa nā wahine i ka nui o ka momona, ua loaʻa he 18 pākēneka hoʻonui i ka ikaika, a ua hoʻonui ʻia i ka nui o ka nui o ka hanaone muscle IGF-1 ().

ʻO nā ʻiʻo momona a momona hoʻi kahi kumu nui o ka protein, ʻoiai ʻo ka ʻiʻo momona e hāʻawi i nā calorie hou aku, hiki ke kōkua iā ʻoe e loaʻa ke kaupaona. ʻO kekahi o nā ipu pipi momona momona kaulana ʻo brisket.

ʻIke ʻia ʻo Brisket no ka hoʻolōʻihi ʻana i ka manawa e hoʻomākaukau ai, akā hiki ke ʻoi aku ka maʻalahi inā pono ʻoe i kahi kuke lohi.

E hoʻomaka i kēia papa hana brisket i ke kakahiaka a ʻai ʻoe i kahi ʻaina awakea nutritious ke kali nei iā ʻoe i ke ahiahi - ma kahi o 300 mau calorie no 3-auneke (85 gram) e lawelawe ana.

ʻO ka ʻulaʻula kahi kumu maikaʻi loa o ka protein e kōkua iā ʻoe e loaʻa i nā mākala. Loaʻa iā ia ka leucine, kahi amino acid e kōkua ai i ka stimulate muscle protein synthes. ʻO ka momona o kaʻiʻo, ʻoi aku ka nui o nā calories āu e lawe ai.

6. ʻO kaʻuala a me nā starches

ʻO kaʻuala a me nā meaʻai starchy he ala maʻalahi a me ke kumu kūʻai kūpono e hoʻohui i nā calorie keu.

E hoʻāʻo e koho i kekahi o kēia mau kumuwaiwai olakino o nā carbs starchy:

• quinoa
• ʻoka
• kulina
• palaoa
• ʻuala me kaʻuala
• paukū
• nā lau aʻa hoʻoilo
• nā pīni a me nā legume

ʻAʻole wale ka uala a me nā starches ʻē aʻe e hoʻohui i nā carbs a me nā calorie e kōkua iā ʻoe e loaʻa ke kaupaona - hoʻonui lākou i kou mau hale kūʻai glycogen mākala.

ʻO Glycogen ke kumu kumu waiwai wahie no ka nui o nā haʻuki a me nā hana (12).

Hāʻawi pū ka hapa nui o kēia mau kumu wai kūpona i nā meaola a me nā fiber nui, a me ka starch kūpale, i hiki ke kōkua i ka hānai ʻana i kou bacteria bacteria ().

Me nā ʻuala, hiki iā ʻoe ke hoʻāʻo i kahi o nā kū i Instagram i kēia manawa: ka ʻoka ʻuala. He mau minuke wale nō ka mākaukau. Hoʻomaka i ka holoi ʻana, hoʻomaloʻo ʻana, a me ka ʻoki liʻiliʻi ʻana i kahi ʻuala liʻiliʻi, a laila e hoʻomoʻa ia i kou makemake a i ʻole i ka ʻena hoʻomoʻa.

A laila hoʻohui ʻoe i kāu topopings punahele. Eia kekahi laʻana, e hoʻolei iā ia me ka avocado mashed a luna me kahi hua moa i hoʻomoʻa ʻia (300 calories i kēlā me kēia lawelawe). Loaʻa iā ʻoe ʻoe kahi ʻaina kakahiaka maikaʻi a i ʻole ka meaʻai ma hope o ka hoʻolālā.

He hua maoli ʻo Quinoa i hoʻomākaukau a ʻai ʻia e like me ka palaoa. Hiki ke kuke ʻia a ʻai ʻia e ia iho, hoʻohui ʻia i nā sopa, a i ʻole hana ʻia i palaoa a hoʻohana ʻia i ka berena, nā mea inu, a i ʻole ka porridge.

ʻOi aku ʻo Quinoa ma mua o nā hua ʻē aʻe he protein piha ia, ʻo ia hoʻi he ʻeiwa mau amino acid āpau i hiki ʻole i ko mākou kino ke hana ma o lākou iho. He kiʻekiʻe pū kekahi ia i loko o ka protein, nā minelala, a me nā huaora B.

E kiʻi i kahi lāʻau olakino o nā ʻuala ʻelua a me ka quinoa i loko o kēia papa ʻaina awakea nui no ka quinoa a me nā pola ʻuala i hoʻomoʻa ʻia (336 calories i kēlā me kēia lawelawe).

Nā ala ʻē aʻe e hoʻohui i nā calorie i nā carbs paʻakikī e komo pū me:

• e hoʻomoʻi ana i ka waiū momona i kaʻuala
• me ka hoʻohui ʻana i ka waiū wili i ka quinoa a i ʻole kaʻuala i kāwili ʻia
• hoʻohui i nā momona momona e like me ka ʻoliva a me ka aila avocado e hoʻomoʻa i kāu mau mea kanu
• me ka hoʻohui ʻana i nā ʻoliva i kālai ʻia ma ke ʻano he topping
• ke hoʻohui nei i ka hummus i ka palaoa a palaoa paha
• e hoʻohana ana i ka waiū a i ʻole ka waiū soy ma kahi o ka wai i kāu oatmeal a i ʻole nā ​​mea kanu wela

ʻO nā starches olakino kahi ala maikaʻi loa e kiʻi i nā mea momona a me nā fiber nui, e hoʻonui i kāu lawe ʻana i ka calorie, a hoʻonui i nā hale kūʻai glycogen mākala.

7. Salemona a me nā iʻa aila

E like me ka ʻulaʻula, ka salemona a me nā iʻa aila nā kumuwaiwai maikaʻi loa o ka protein a me nā momona olakino koʻikoʻi.

Mai loko mai o nā meaola āpau e hāʻawi ai nā iʻa salona a me nā iʻa aila, ʻo ka omega-3 fatty acid kekahi o nā mea nui a kaulana hoʻi.

Hāʻawi lākou i nā pono he nui no kou olakino a kōkua i ka hakakā ʻana i nā maʻi (14).

Hoʻokahi wale nō 6-auneke (170-gram) hoʻopiha o nā salona sockeye hihiu i hāʻawi ʻia e hāʻawi ma kahi o 250 mau calorie a me 12 mau gram o nā momona olakino. Hoʻopili ka lawelawe like i ka 37 gram o ka protein kiʻekiʻe, e kōkua ana iā ʻoe e kūkulu i nā mākala a loaʻa i ke kaumaha ().

Hiki iā ʻoe ke hoʻomākaukau i ka salemona i nā ʻano like ʻole: ka mahu, hoʻomomo ʻia, puhi ʻia, puhi ʻia, hoʻomoʻa ʻia, a i ʻūlū ʻia paha. Hiki iā ʻoe ke hoʻāʻo i ka salemona puhi ʻia a i ʻole ʻai i ka salemona maka i loko o ka sushi a me ka sashimi.

ʻO ka salemona hou a paʻahau paha i kahi manawa ke kumu kūʻai kiʻekiʻe aʻe, akā ʻo ka salemona kēpau kahi koho wikiwiki a me ke kumu kūʻai. ʻAneʻane kokoke i nā salemona kēpau āpau ma mua o ka mahiʻai ʻana, e hāʻawi ana i nā māka kiʻekiʻe no ka meaʻai.

E noʻonoʻo i kēia mau ala kūpono, olakino o ka hoʻohui ʻana i ka salemona i kāu papaʻai.

• E hoʻāʻo e hāʻawi i kāu salakeke "tuna" maʻamau i kahi wili hou, e hoʻohana ana i ka salemona kēpau ma kahi.
• E hana i kahi salakeke Cobb e pani ana i ka salemona kēpau no ka moa kuʻuna, a laila hoʻohui i ka puaʻa, ka hua moa i paila ʻia, ka ʻākena, ka leteto, a me nā ʻōmato.
• E hoʻāʻo i ka salemona puhi ʻia. Hoʻomoʻa i ka tī kima ma ka palaoa a palaoa paha, e hoʻonui i ka salemona i puhi ʻia, a luna me ka kukama, nā hua kōmato, a i ʻole nā ​​kāpena.
• E hana i kahi salakeke salmon me nā greens lau, asparagus, a me kahi momona momona Greek yogurt, mayonnaise, a i ʻole kirimona awaawa.

ʻO Salmon a me nā iʻa aila ʻē aʻe kahi kumu maikaʻi loa o ka momona omega-3 maikaʻi loa. Hāʻawi pū lākou i nā protein kiʻekiʻe e kōkua iā ʻoe e kūkulu i nā mākala.

8. ʻO nā mea kōkua pūmua

ʻO ka lawe ʻana i nā mea hoʻoliʻiliʻi protein kahi papahana maʻamau no nā mea haʻuki a me nā bodybuilders e makemake nei e loaʻa ka kaumaha. Nui a hewahewa nā ʻano i loaʻa, e like me ka whey, ka soy, ka hua manu, a me ka pī protein.

ʻO nā mea kōkua Whey protein a me nā mea loaʻa nui (nā mea kōkua e hiki ke kōkua iā ʻoe e loaʻa ka nui o nā mākala) hiki ke maʻalahi a me nā kumu kūʻai kumukūʻai e loaʻa ai ke kaupaona, ke hui pū ʻia me ka hoʻomaʻamaʻa ikaika (16).

Manaʻo kekahi poʻe he maikaʻi ʻole a kūlohelohe paha ka protein whey, akā ʻaʻole kēia ka hihia. Hana ʻia ka protein Whey mai ka waiū a hōʻike ʻia e kōkua i ka hoʻomaikaʻi ʻana i nā hōʻailona olakino a hoʻemi i ka makaʻi o ka maʻi (17).

ʻOi aku paha ka nui o nā mea hoʻohui pūmua inā ʻoe e hoʻomaʻamaʻa pū kekahi mai ka hoʻonui ʻana o kāu koi protein i kēlā me kēia lā.

E like me nā ʻiʻo a me nā huahana holoholona ʻē aʻe, loaʻa i nā protein whey nā amino acid pono āpau e pono ai e hoʻoulu i ka ulu ʻana o nā mākala ().

Hiki iā ʻoe ke hoʻohana ma mua a ma hope paha o kāu hoʻolālā a ma nā wahi ʻē aʻe i ka lā.

ʻO ke ala maʻalahi e hoʻohui i ka pauka protein i loko o kāu papaʻai me kahi mea momona protein, keu hoʻi no ka ʻaina kakahiaka. Hāʻawi kēlā iā ʻoe i ke koena o ka lā e hoʻohui i nā meaʻai momona a me nā meaʻai māmā e ʻike pono i ka loaʻa ʻana o kahi mea momona.

ʻO ka mea maʻamau, ʻo kahi mea leʻaleʻa āu e hana ai iā ʻoe iho e ʻoi aku ka momona o ka momona ma mua o ke kūʻai ʻana i hoʻokahi i hoʻomākaukau ʻia, a ua hoʻohui ʻia paha ke kō a me nā mea ʻono.

E hoʻāʻo i kēia papa kuhikuhi whey lulilua e hoʻomaka i kou lā me kahi ʻaina kakahiaka nui ikaika. No nā protein i ʻoi aku ka nui, e hoʻāʻo e hoʻohui i ka pīpī, ka ʻalemona almond, nā flaxseeds, a i ʻole nā ​​hua chia.

Hiki ke hoʻohui ʻia i ka protein whey unflavored i nā kīʻaha e like me nā kopa, nāʻuala i kāwili ʻia, a me ka oatmeal e hoʻonui ai i ka ʻike protein.

Kūʻai ma ka pūnaewele no nā mea hoʻoliʻiliʻi protein.

ʻO nā mea hoʻopono Protein kahi maʻalahi a maʻalahi hoʻi i kāu papaʻai e kōkua iā ʻoe e hoʻonui i ka lawe ʻana o ka protein.

9. Nā hua maloʻo

ʻO ka hua maloʻo kahi meaʻai calorie kiʻekiʻe e hāʻawi pū i nā antioxidant a me nā micronutrients (19).

Hiki iā ʻoe ke kiʻi i nā ʻano hua like ʻole o ka hua maloʻo, a he waiwai kō kō a pau ma loko o lākou āpau. Hana maikaʻi kēia iā lākou no ka loaʻa ʻana o ke kaumaha, ʻoiai ʻoiai maʻalahi lākou e ʻai a ʻono loa.

ʻOiai he nui ka poʻe e manaʻo e nalowale nā ​​huaʻai i kā lākou mau mea momona ke hoʻomaloʻo, ʻaʻole kēia ka hihia. Loaʻa nā hua maloʻo i ka nui o nā fiber a ʻo ka hapa nui o kā lākou mau huaora a me nā minelala e paʻa mau ().

E hoʻāʻo e hoʻohui i kekahi mau hua maloʻo me kahi kumu protein, e like me ka ʻoki ʻana o kaʻiʻo, ka tī, a i ʻole ka hoʻolulu protein whey. Hoʻohui maikaʻi lākou me nā nati a me ka yogurt Helene momona momona piha, e hāʻawi ana i ka hui ʻana o nā momona olakino, protein, a me nā mea kōkua nui ʻē aʻe.

Kūpono nā lā, piha i ka fiber, a kiʻekiʻe i nā antioxidants. ʻO lākou nō hoʻi i maʻalahi a maʻalahi hoʻi e hoʻomākaukau e like me ka meaʻai māmā calorie kiʻekiʻe. Hāʻawi wale ʻelua mau lā Medjool iā lākou iho ma kahi o 130 mau calorie ().

E hoʻāʻo e hoʻopiha i nā lā me ka waiūpaka nut, ka waiū waiū, a i ʻole nā ​​hua i kuke ʻia e like me ka laiki a me ka quinoa Hoʻohui i hoʻokahi a ʻelua paha mau lā i nā mea leʻaleʻa, nā mea ʻono, a me nā ʻaukā no ka hoʻopā o ka mea ʻono.

Hoʻopiha ʻia nā hua maloʻo me nā calories, pulupulu olakino, a me nā antioxidants. He ala maʻalahi ia e hoʻohui i nā meaʻai a me nā calorie i kāu papaʻai.

10. Ka palaoa holoʻokoʻa

ʻO nā berena palaoa piha kekahi kumu ʻona maikaʻi e kōkua iā ʻoe e kaupaona.

Hiki iā ʻoe ke hana i kahi mea maʻalahi, calorie kiʻekiʻe, a me nā meaʻai kaulike maikaʻi ma ka hoʻohui ʻana i ka berena me nā kumu protein e like me nā hua manu, kaʻiʻo, a me ka tī.

Ke kūʻai ʻana i ka berena, e kuhikuhi i nā palaoa a me nā palaoa i lūlū ʻia. Loaʻa nā mana ʻoi aku ka olakino, e like me ka berena ʻo Ezekiel, i ka nui o nā hale kūʻai.

ʻO ka sanwika kekahi o nā meaʻai maʻalahi, maʻalahi hoʻi, a me nā mea lawe lima no ke kōkua ʻana iā ʻoe e kau i ke kaupaona. Hoʻopili ʻia kā lākou mea hoʻohui e kou mau manaʻo: nā ʻiʻo, ka tī, nā mea ʻai, hoʻolaha ka waiūpaka nut, avocado, a me nā mea hou aʻe.

E hoʻāʻo i kekahi o kēia mau mea ʻono sandwich. E ʻike ʻoe i nā mea āpau mai ka Rubena kumu a i nā wahī olakino i kekahi mau manaʻo kuhihewa i ka tī ʻaila mau o ka manawa.

Ua lilo a kaulana loa ka palaoa Sourdough i ka wā pandemic a no ke kumu kūpono. ʻO ia kekahi o nā berena momona a momona hoʻi.

I ka wā o ke ahulau, he nui ka poʻe e aʻo ana pehea e hoʻomaka ai ka sourdough. ʻEkolu wale nō mea hana maʻalahi ka palaoa Sourdough: ka palaoa, ka wai, a me ka paʻakai. ʻO kahi ʻāpana o 2 auneke (56 g) e hāʻawi iā ʻoe ma kahi o 160 mau calorie.

ʻO ke koʻohune maikaʻi i loko o ka sourdough e hānai ai i nā koʻohune i ka ʻōpū, hiki ke hoʻoikaika i kāu ʻōnaehana pale ().

Hiki ke hoʻohana pono ʻia nā berena palaoa āpau i ka loaʻa ʻana o ke kaumaha, keu hoʻi ke hui pū ʻia me kahi kumu protein maikaʻi.

11. ʻApekikana

Hāpai ʻia nā avocados me nā momona momona.

ʻAʻole like me nā hua ʻē aʻe āpau, ʻo ka avocados he calorie-dense a no laila he meaʻai nui e kōkua iā ʻoe e loaʻa kaupaona.

Hāʻawi wale kahi avocado nui ma kahi o 322 mau calorie, 29 mau momona o ka momona, a me 14 mau huna o ka puluniu ().

He kiʻekiʻena ʻo Avocados i nā wikamina, nā minelala, a me nā ʻano mea kanu pono like ʻole.

E hoʻāʻo e hoʻohui i nā avocados i kāu mau papaʻai nui a me nā kīʻaha ʻē aʻe e like me nā omelet a i ʻole nā ​​sanwiches.

ʻO kekahi o nā ala kaulana a maʻalahi hoʻi o ka leʻaleʻa ʻana i ka avocado ma ka avocado toast. E hoʻowali wale i kahi avocado a hohola ma kāu toast. Maʻalahi loa ia!

ʻO nā ala ʻono ʻē aʻe e ʻoliʻoli ai i ka avocado maʻalahi me:

• guacamole
• salakeke
• ʻāpala
• wahī
• ʻūlili ʻili
• kālua
• sushi
• ma ke ʻano he pāpale
• ma ke ʻano he pani mayonnaise
• puhi
• moʻa
• ʻohiʻohi

Piha ʻo ʻApocados i nā momona momona a me nā meaola. He mākaukau lākou a hiki ke hoʻohui ʻia i nā ʻano meaʻai like ʻole a i ʻole ʻai ʻia iā lākou iho.

12. Nā huaʻai olakino

Hiki i nā cereala olakino ke lilo i kumu maikaʻi loa o nā carbs, nā calorie, a me nā meaʻai.

ʻOiai ʻoe e hōʻalo i nā hana, nā cereala kō kiʻekiʻe, nā ʻano ʻoi aku ke olakino, e like me ka oatmeal i kuke ʻia me ka waiū holoʻokoʻa, hiki ke lilo i kumu waiwai kalebona nui e hoʻohui i kāu papaʻai.

E loaʻa iā ʻoe ma kahi o 130 mau kalori mai kahi lawelawe kīʻaha 1 o ka oatmeal i kuke ʻia, a me nā calorie i kēlā me kēia waiū holoʻokoʻa a i ʻole nā ​​ʻaina topping āu e hoʻohui ai ().

E noʻonoʻo e hoʻopili i kāu mau ʻohana wela, nā ʻai o ka pō, a i ʻole ka yogurt Helene momona piha me:

• hua kukui
• hua maloʻo
• hua chia
• hua hou
• granola homemade

Loaʻa i nā cereala a me nā palaʻai nā huaʻai maikaʻi e like me ka fiber a me nā antioxidant olakino (25).

Ke kūʻai ʻana i nā cereala, e nānā i kēia mau koho olakino:

• ʻoka
• granola
• nā multigrains
• ʻākala
• Mīkini ʻo Ezekiela

E ʻike pono e heluhelu i ka lepili a pale i nā cereala me ke kō i hoʻohui ʻia. Koho i ka poʻe me ka puluniu ʻoi loa ke hiki.

ʻO Granola kahi hui calorie-dense o nā cereal, nā hua maloʻo, a me nā nati. He momona ia i ka protein, fiber, a me nā micronutrients. Hiki i hoʻokahi hapalua kīʻaha o granola ke hoʻolako i waena o 200-300 calories.

Hiki paha iā ʻoe ke hoʻāʻo e hana i kāu granola ponoʻī e hōʻalo ai i nā kō i hoʻohui ʻia i kekahi mana i kūʻai ʻia e ka hale kūʻai.

Hiki i ka ʻai ʻana i ka palaʻai ke lilo i ala maikaʻi loa e loaʻa ai ke kaupaona a hoʻopau i nā fiber. Eia nō naʻe, pili i nā ʻano olakino e like me ka oatmeal.

13. Paʻa palaʻai

ʻO kekahi o nā kīleʻa cereal ʻoi aku ke olakino ma ka mākeke hiki ke lilo i meaʻai māmā nui kiʻekiʻe loa ke hele aku nei ʻoe. ʻO ka hapa nui o nā kaola ma waena o 150-200 calories.

He koho maikaʻi nō hoʻi lākou ma mua a ma hope paha o kahi hālāwai hoʻomaʻamaʻa mai ka wā e mālama lākou i kahi hui o nā kalakeke lohi a me ka wikiwiki.

Ma ke ʻano he meaʻai māmā a meaʻai paha i ka hele, e hoʻāʻo e hoʻohui i kahi pā cereal me nā kumu protein ʻē aʻe, e like me ka yogurt Helene momona piha, nā hua hua i hoʻolapalapa ʻia, nā ʻoki anuanu o kaʻiʻo, a i ʻole kahi lulu protein.

ʻOiai ke olakino nei kekahi mau kīʻaha cereal, ua hoʻohui kekahi mau mea ʻē aʻe i ke kō, nā aila, ka paʻakai, a me nā preservatives ʻaʻole makemake ʻia. Hiki paha iā ʻoe ke hoʻāʻo e hana i kāu mau kī ponoʻī. ʻOi aku ka maʻalahi ma mua o kāu e noʻonoʻo ai.

E hoʻāʻo i kēia mau meaʻai e hana i kāu mau kīʻaha cereal ponoʻī. ʻO ka manawa pinepine, pono ʻoe i kekahi mau mea wale nō, a aia paha iā ʻoe i loko o kāu waihona i kēia manawa.

Akā inā ʻaʻole mākaukau ʻoe i ka lumi kuke, hiki nō ke ʻike i nā kī kīʻai i kūʻai ʻia mai e ka hale kūʻai. E hoʻopili wale i nā kī i hana ʻia mai nā hua palaoa olakino a me nā mea olakino ʻē aʻe, e like me nā hua maloʻo, nā nati, a nā hua paha.

E hoʻopili i nā kī kīnai i loaʻa nā kīʻaha piha a me nā mea olakino ʻē aʻe, e like me nā hua maloʻo a me nā nati.

14. Kokoleka pouli

Hāʻawi ke kokoleka pouli kiʻekiʻe i hoʻokahi tone o nā antioxidant a me nā pono olakino.

ʻO ka kokoleka pouli me ka liʻiliʻi he 70 pākēneka cacao (ka hua a ke kokoleka i hana ʻia ai) i ʻōlelo ʻia e kōkua ai i ka mālama ʻana i nā hormones koʻikoʻi a me nā pae kō kō.

Hiki iā ia ke kōkua i ka hōʻemi ʻana i ka maʻi o ka maʻi puʻuwai, kekahi o nā maʻi ʻaʻai, ka pehu ʻana, ke koʻikoʻi, a me ka maʻi kōkō ʻelua. (26).

E like me nā mea momona momona kiʻekiʻe, loaʻa i ka kokoleka pouli ke kiʻekiʻe o ka calorie kiʻekiʻe, ʻo ia hoʻi he maʻalahi loa ke kiʻi i nā calorie he nui mai ia mea.

ʻO kēlā me kēia pā he 100-gram (3.5-auneke) me 60-75 pakeneka mau paʻa cacao ma kahi o 600 calories a piha me nā micronutrients a me nā mea hoʻolauleʻa olakino, e like me ka fiber, magnesium, a me nā antioxidants ().

Nui a hewahewa nā ala e leʻaleʻa ai i ka kokoleka pouli me ka ʻai pono ʻana.

E hoʻonani me ka palaoa kakahiaka me ia, e kau i kahi mau wili ma luna o kahi pā hua, a i ʻole e hana i kahi mea inu wela a wela (a i ʻole ka ʻono ʻana) kokoleka e like me ka Parisisa.

Hiki iā ʻoe ke hana i nā mea ʻono kokoleka olakino, e like me ka nahu ʻana o ka ikehu, nā truffle kokoleka hewa ʻole, a i ʻole nā ​​kokoleka pīnī pīpī pīpī avocado.

Hoʻopiha ʻia nā aisle supermarket me nā ʻano a me nā ʻano o ka kokoleka pouli. E koho pono i kekahi mea kiʻekiʻe me ka hapa liʻiliʻi he 70 pākēneka cacao.

E nānā i kēia alakaʻi no ka ʻōlelo aʻoaʻo kūʻai loea.

Hoʻopiha ʻia ka kokoleka pouli me nā antioxidant a me nā mea kōkua ʻē aʻe, a me nā calories he nui e kōkua iā ʻoe e loaʻa kaupaona.

15. Keiki

He meaʻai nui nā kope i nā kenekulia.

E like me ke kokoleka ʻeleʻele, kiʻekiʻe ia i nā calories a me nā momona. ʻO 1 wale nō ʻaila o ka tī cheddar (28 gram) he 110 mau pālolo a me 7 mau kolamu o nā protein (). ʻOi aku ka liʻiliʻi o hoʻokahi auneke ma mua o kāu e noʻonoʻo ai. E pili ana ia i ka nui o kahi pālua dice.

No ka mea ʻono ka tī, hiki iā ʻoe ke hoʻokomo iā ia i ka hapanui o nā pā a hoʻohui maʻalahi i nā calorie keu.

Loaʻa ka tī i nā ʻano lehulehu ʻole, mai ka kalima, a palupalu, a paʻakikī. E nānā i kēia papa inoa o nā paʻi waiū olakino e ʻike i nā mea i kūpono i kou leʻo.

Nui nā chees i kiʻekiʻe i ka kolesterol a me ka momona momona. E like me ka nui o nā meaʻai calorie kiʻekiʻe, ʻo nā tī o nā ʻano like ʻole e hoʻopau maikaʻi ʻia i ka hoʻohaʻahaʻa.

ʻO kekahi o nā kīʻaha tī i aloha nui ʻia ʻo ka mac a me ka tī. E iho maʻalahi ia, ʻoiai inā ʻaʻohe ou makemake nui. E hoʻāʻo i kēia papa ʻaina mac a me ka waiū no kahi mana olakino o ka punahele punahele.

ʻ, a ʻaʻole hiki iā mākou ke hoʻopoina i ka haʻi ʻana i ka sandwich cheese grilled. I kēia manawa a laila, ma ka berena palaoa a i ʻole nā ​​muffins ʻEnelani, ʻo wai ka mea hiki ke pale aku i kā mākou punahele punahele?

ʻO ke kīʻaha kahi kumu maikaʻi loa o ka protein a waiwai i nā momona olakino. Hoʻohui ia i nā pāʻina inā pono ʻoe i kahi calorie a me ka hoʻoulu ʻono.

16. Huamoa holoʻokoʻa

ʻO nā hua manu kekahi o nā meaʻai e kūkulu kino ana i nāʻiʻo ma ka honua. Hāʻawi lākou i kahi hui maikaʻi o nā protein kiʻekiʻe a me nā momona momona. ʻO kēlā me kēia hua manu nui e kau ana i 2 auneke, me ka pūpū (50 gram), aia ma kahi o 74 mau calorie ().

He mea nui pū kekahi e ʻai i ka hua manu holoʻokoʻa. I ka ʻoiaʻiʻo, ʻaneʻane kokoke i nā huaʻai pono āpau i nā hua manu i loaʻa i ka yolk.

Inā ʻaʻohe ou ahonui i nā hua, ʻaʻohe pono e kaupalena i kāu ʻai hua manu - hiki iā ʻoe ke ʻai maʻalahi i ʻekolu mau hua i kēlā me kēia lā inā makemake ʻoe.

ʻO ka ʻoiaʻiʻo, e ʻai nā mea pāʻani he nui a i ʻole bodybuilding i ʻeono a ʻoi paha i kēlā me kēia lā.

Nui a maʻalahi nā hua moa a hiki ke kuke i nā ala he nui, e like me ka paila ʻana, ka moa ʻana, ka palai ʻana, ka hoʻomoʻa ʻana, a me ka scrambling.

E hoʻohana iā lākou i:

• salakeke
• ʻūpā kope
• ʻūlili ʻili
• moʻa hua moa i hoʻomoʻa ʻia
• pani hakahaka
• nā mea ʻono like me ka custard hua manu a me créme brûlée (i ke akahai, ʻoiaʻiʻo)

ʻO ka Omelets kahiʻaina punahele i kēlā me kēia manawa o ka lā. Hiki iā ʻoe ke hoʻohui i nā ʻiʻo, nā mea ʻai, a me ka tī, a laila e hoʻomoʻi me ka waiʻawa kawa a me ka avocado no kahi hoʻohanohano calorie kiʻekiʻe.

E hoʻāʻo i kēia mau meaʻai no ka ʻaina kakahiaka nui hua manu (a ʻaʻole mākou e haʻi inā loaʻa iā lākou no ka ʻaina awakea a i ʻole ka ʻaina awakea).

ʻO nā hua manu kekahi o nā meaʻai maikaʻi loa no ke kūkulu ʻana i nā mākala. ʻAʻohe palena i ka helu āu e ʻai ai i ka lā, a ua piha lākou i nā meaola.

17. yogurt momona piha

ʻO ka yogurt Helene momona piha kekahi meaʻai māmā a maʻalahi hoʻi. Loaʻa iā ia kahi pilikino pono maikaʻi, e like me kahi hui kaulike o ka protein, carbs, a me ka momona.

ʻO kēlā me kēia lawelawe he 6 auneke o ka māmā, ka waiū yogurt āpau e hāʻawi iā ʻoe i 165 mau caloriu a me 15 mau kolamu o nā protein, a ma mua o kou hoʻohui ʻana i kāu hiʻohilohi momona a me nā pāpale ().

Nui a hewahewa nā calorie liʻiliʻi a me nā papa kuhikuhi waiwai loaʻa pono ke kaupaona ʻia ma muli o ka yogurt. Eia kekahi:

• Yogurt a me nā hua: Hoʻohui 1-2 mau kīʻaha o ka yogurt me nā huaʻai maloʻo a maloʻo paha. Hiki iā ʻoe ke hoʻohui i nā nati, nā hua, ka meli, ka granola, kokoleka pouli, a i ʻole nā ​​niu niu.
• Pulu pīnī pīlī kokoleka: E kāwili i nā kīʻaha 1-2 o ka yogurt me ka 100 pakeneka koko ka pauka, ka pī a me nā waiūpona nut, a me kahi mea ʻono e like me stevia, meli, a kō. Hiki iā ʻoe ke hoʻohui i kahi scoop o whey no nā protein.
• ʻO Yogurt parfait: Hoʻohui 1-2 mau kīʻaha o ka yogurt me ka granola a me nā hua i hui ʻia i nā papa e hana i kahi ʻaina kakahiaka maikaʻi a maikaʻi a i ʻole meaʻai māmā.
• Smoothies: ʻO ka yogurt Helene momona piha kahi hoʻohui maikaʻi loa i ka ʻaneʻane o nā smoothie e hoʻonui i ka ʻike protein a hāʻawi iā ia i kahi creamier, milkshake-like mānoanoa.

E hoʻāʻo i ka waiū Greek Greek no ka mea ʻoi aku ka nui o nā calorie, hoʻēmi i ke kō, a ʻane ʻelua manawa ka protein o ka yogurt maʻamau (). Hoʻopili ʻia ka yogurt Greek a ʻoi aku ka mānoanoa. Hana kēia i mea maikaʻi no nā topping a i ʻole me he mea ʻono maikaʻi nāna iho.

Ke koho nei i ka yogurt ʻoi loa i waena o nā koho he nui ma ka hale kūʻai hiki ke paʻakikī. E heluhelu i ka lepili a hōʻalo i nā mea me nā mea hoʻohui e like me ke kō, nā mānoanoa, a i ʻole nā ​​mea mālama.

E nānā no ke kūʻai ʻana i nā ʻōlelo aʻoaʻo maanei.

ʻO ka yogurt Greek momona piha kahi mea pono e hiki ke kōkua iā ʻoe e hoʻohui i nā momona momona a me ka protein i kāu papaʻai. He maikaʻi loa ia iā ia iho a i ʻole he mea hoʻohui e hana i nā pā he nui.

18. nā momona momona a me nā aila

ʻO nā momona momona a me nā aila kekahi o nā meaʻai calorie-nui loa ma ka honua ().

Hoʻohui wale i 1 punetēpō o ka aila ʻoliva (15 ml) o ka aila i nā mea ʻono, nā sāleta, a i ka wā o ka kuke ʻana hiki ke hoʻohui koke i nā calorie he 120 ().

ʻO nā aila olakino pū kekahi:

• ʻaila ʻoliva keu
• ʻaila avokado
• ʻaila niu

ʻO kahi ala maʻamau o ka loaʻa ʻana o nā momona olakino ka loaʻa ʻana o ka kofe pata no ka ʻaina kakahiaka a i ʻole me he meaʻai calorie kiʻekiʻe. Hoʻohui i kahi kīʻaha o ka kofe brewed me ka aila niu a me ka waiūpaʻa unsalted a hiki i kona ʻano he latte hua.

He mea nui e hoʻopili i nā momona momona a me nā aila i loko o kāu papaʻai, keu hoʻi inā e hoʻāʻo nei ʻoe e loaʻa ka kaumaha. Hoʻopili i nā aila olakino e like me ka aila a me ka ʻaila avocado.

Ke laina lalo

ʻO ka mea huna ma hope o ka loaʻa ʻana o ke kaupaona ke ʻai mau nei i nā calorie hou aʻe ma mua o ka wela ʻana me ka hana.

He mea nui hoʻi ka hāpai ʻana i nā kaupaona, i hiki ai ke hoʻohana i nā calorie hou aʻe mai nā meaʻai a me nā mea ʻai māmā kiʻekiʻe e kūkulu i nā mākala ma kahi o ka hoʻohui wale ʻana i ka momona.

Hoʻohui i nā meaʻai i kēia papa inoa i loko o nā papa ʻaina a me nā papa ʻaina āu e leʻaleʻa ai a hiki ke pili pū no ka wā lōʻihi.