ʻO nā palaʻai kakahiaka: olakino a olakino ʻole paha?

Anter

• He aha ka cereal ʻaina kakahiaka?
• Hoʻouka ʻia me ke kō a me nā ʻākena i hoʻomaʻemaʻe ʻia
• Nā hoʻopiʻi olakino kuhi hewa
• Kūʻai pinepine ʻia i nā keiki
• Koho i nā ʻano ʻoi aku ke olakino
• Palena kō
• Pahuhopu no nā puluniu kiʻekiʻe
• E nānā i nā ʻāpana
• Heluhelu i nā papa inoa nā mea hoʻohui
• E hoʻohui i kahi protein
• Koho i nā pāʻina kakahiaka i hana ʻole ʻole ʻia
• Ke laina lalo
• Hoʻomākaukau Meaʻai: ʻAina kakahiaka i kēlā me kēia lā

ʻO nā palaʻai anuanu kahi meaʻai maʻalahi a maʻalahi hoʻi.

Ke haʻaheo nei ka hapa nui i nā koi olakino olakino a hoʻāʻo paha e hoʻolaulaha i ka loli hou. Akā kānalua paha ʻoe i ke olakino o kēia mau sereala e like me kā lākou e ʻōlelo nei.

Nānā kikoʻī kēia ʻatikala i nā cereala ʻaina kakahiaka a me nā hopena olakino.

He aha ka cereal ʻaina kakahiaka?

Hana ʻia ka cereal ʻaina kakahiaka mai nā hua pala i hana ʻia a paʻa pinepine ʻia me nā huaora a me nā minelala. ʻAi ʻia ia me ka waiū, yogurt, hua, a i ʻole nā ​​nati ().

Penei e hana maʻamau ai nā cereala ʻaina kakahiaka:

1. Ke hana nei. Hoʻomaʻamaʻa mau ʻia nā ʻanoʻai i palaoa maikaʻi a kuke ʻia.
2. Hoʻohuihui. Hoʻohui ʻia ka palaoa me nā mea like me ke kō, kō, a me ka wai.
3. Hoʻolaha. Hana ʻia nā cereala ʻaina kakahiaka ma o ka extrusion, kahi hana wela kiʻekiʻe e hoʻohana ai i ka mīkini e hana ai i ka cereal.
4. Hoʻomaloʻo. A laila, hoʻomaloʻo ʻia ka cereal.
5. Hoʻonohonoho. ʻO ka hope, hoʻohālikelike ʻia ka cereal i mau ʻano, e like me nā pōpō, nā hōkū, nā puka lou a i ʻole nā ​​huinahā.

Hoʻohui pū ʻia ʻia nā cereala ʻaina kakahiaka, ʻūlū ʻia, a ʻokiʻoki ʻia paha - a i uhi ʻia i ke kokoleka a i ʻole ka hau hau ma mua o ka maloo ʻana.

Hana ʻia ka cereal ʻaina kakahiaka mai nā hua kanu i hoʻomaʻemaʻe ʻia, pinepine ʻia e ke kaʻina i kapa ʻia extrusion. Hoʻonohonoho nui ʻia ia, me nā mea hoʻohui i hoʻohui ʻia.

Hoʻouka ʻia me ke kō a me nā ʻākena i hoʻomaʻemaʻe ʻia

Hoʻohui ʻia ke kō i mea hoʻohui maikaʻi loa i ka papaʻai o kēia au.

Hāʻawi ia i kekahi mau maʻi maʻi mau, a ʻo ka hapa nui o ka poʻe e ʻai nui nei i ((,,).

ʻO ka mea nui, ʻo ka hapa nui o kēia kō mai nā meaʻai i hana ʻia - a me nā cereala ʻaina kakahiaka i waena o nā meaʻai i hana ʻia i makemake nui ʻia e kiʻekiʻe i nā kō i hoʻohui ʻia.

I ka ʻoiaʻiʻo, ʻo ka hapa nui o nā cereala e helu i ke kō ma ke ʻano he ʻelua a ʻekolu paha o nā mea pono.

Ke hoʻomaka nei i ka lā me kahi kīʻaha kakahiaka nui kō e piʻi i kou kō kō a me nā kiʻekiʻe o ka insulin.

I kekahi mau hola ma hope mai, e hāʻule paha kāu kō kō, a e ʻiʻini kou kino i kahi papa ʻaina-momona a i ʻole meaʻai māmā - hiki ke hana i kahi pōʻai kino o ka ʻai nui ().

Hiki ke hoʻonui ʻia ka nui o ka ʻai kō i kou makaʻu i ka maʻi diabetes type 2, maʻi puʻuwai, a me ka maʻi ʻaʻai (,,).

ʻO ka hapa nui o nā cereala ʻaina kakahiaka i hoʻouka ʻia me ke kō a me nā hua i hoʻomaʻemaʻe ʻia. Hoʻoweliweli ka ʻai ʻana i ke kō kiʻekiʻe a hoʻonui paha i kou makaʻi i nā maʻi he nui.

Nā hoʻopiʻi olakino kuhi hewa

Kūʻai ʻia nā cereala ʻaina kakahiaka ma ke ʻano he olakino.

Kūʻai ʻia nā cereala ʻaina kakahiaka ma ke ʻano he olakino - me nā pahu e hōʻike ana i nā kuleana olakino e like me "momona-momona" a me "palaoa holoʻokoʻa." Eia naʻe, ʻo kā lākou mau mea i helu mua ʻia e hoʻomaʻemaʻe pinepine ʻia i nā hua a me ke kō.

ʻAʻole maikaʻi nā hua liʻiliʻi o nā hua holoʻokoʻa i ke olakino maikaʻi o kēia huahana.

Eia naʻe, hōʻike nā noiʻi i kēia mau koi olakino kahi ala kūpono e alakaʻi hewa ai i ka poʻe e manaʻoʻiʻo he olakino kēia mau huahana (,).

ʻO nā cereala ʻaina kakahiaka i kuhi hewa ʻia i nā koi olakino olakino i paʻi ʻia ma ka pahu - akā ua piha i ke kō a me nā hua i hoʻomaʻemaʻe ʻia.

Kūʻai pinepine ʻia i nā keiki

Hoʻolālā pono nā mea hana meaʻai i nā keiki.

Hoʻohana nā ʻoihana i nā waihoʻoluʻu mālamalama, nā huapalapala cartoon, a me nā helu hana e ʻumeʻume i ka nānā o nā keiki.

Kupaianaha, kumu kēia i nā keiki e hoʻopili i nā cereala ʻaina kakahiaka me ka leʻaleʻa a me ka leʻaleʻa.

Hoʻopili kēia i nā makemake ʻono. Hōʻike nā noiʻi e makemake ana kekahi mau keiki i ka ʻono o nā meaʻai i loaʻa nā kiʻi kaha kiʻi ʻoniʻoni i ka ʻūpili (, 12).

Hōʻike ʻia ka hōʻike ʻana i ke kūʻai aku ʻana i ka meaʻai i mea weliweli no ka momona o ke kamaliʻi a me nā maʻi e pili ana i ka papaʻai (13).

ʻO kēia mau huahana like i loaʻa i nā hoʻopiʻi olakino hoʻopunipuni pū kekahi.

ʻOiai ʻo nā kala a me nā kiʻi paʻi kiʻi e hoʻonanea hou i nā huahana i nā keiki, ʻo nā ʻōlelo olakino e hōʻoluʻolu ai nā mākua e pili ana i ke kūʻai ʻana i nā huahana na kā lākou keiki.

He loea ka poʻe hana cereal i ke kūʻai aku ʻana - keu hoʻi i nā keiki. Hoʻohana lākou i nā kala ʻulaʻula a me nā kiʻi kaha kiʻi e hoʻoliʻiliʻi i ka nānā o nā keiki, nā hōʻike e hōʻike i ka makemake o ka ʻono.

Koho i nā ʻano ʻoi aku ke olakino

Inā koho ʻoe e ʻai i ka cereal no ka ʻaina kakahiaka, eia kekahi ʻōlelo aʻoaʻo e kōkua iā ʻoe e koho i kahi koho olakino.

Palena kō

E hoʻāʻo e koho i kahi cereal ʻaina kakahiaka ma lalo o 5 mau kō o ke kō no kēlā me kēia lawelawe. E heluhelu i ka lepili ʻai e ʻike ai i ka nui o ke kō i ka huahana.

Pahuhopu no nā puluniu kiʻekiʻe

ʻO nā huaʻai kakahiaka e ʻūlū ʻia ma ka liʻiliʻi he 3 mau huna o ka fiber no kēlā me kēia lawelawe. Hiki i ka ʻai ʻana i ka fiber ke loaʻa i nā pono olakino lehulehu ().

E nānā i nā ʻāpana

Kūleʻa a ʻono hoʻi nā cereala ʻaina kakahiaka, a maʻalahi hiki ke maʻalahi ke hoʻopau i kahi nui o nā calories. E hoʻāʻo e ana i ka nui āu e ʻai nei, e hoʻohana nei i ka ʻike i ka nui o ka lawelawe ma ka pūʻolo no ke alakaʻi.

Heluhelu i nā papa inoa nā mea hoʻohui

Hoʻowahāwahā i nā kuleana olakino ma ke alo o ka pahu, e nānā pono i ka papa inoa o nā mea hoʻohui. ʻO nā mea mua ʻelua a ʻekolu paha mea nui, no ka mea, ʻo ka hapa nui o ka cereal.

Eia nō naʻe, hiki i nā mea hana meaʻai ke hoʻohana i nā hana maʻalea e hūnā i ka nui o ke kō i kā lākou huahana.

Inā helu ʻia ke kō i nā manawa he nui ma lalo o nā inoa like ʻole - ʻoiai ʻaʻole ia ma nā wahi mua - kiʻekiʻe loa paha ka huahana i ke kō.

E hoʻohui i kahi protein

ʻO ka protein ka macronutrient piha loa. Hoʻonui ia i ka piha a hoʻoliʻiliʻi i ka makemake.

ʻO ia paha no ka hoʻololi ʻana o ka protein i nā pae o kekahi mau hormones, e like me ka wī wī a me ka hōmona piha i kapa ʻia ʻo peptide YY (,,,).

ʻO ka yogurt Greek a i ʻole ka piha lima o nā nati a i ʻole nā ​​ʻanoʻano nā koho maikaʻi no ka protein keu.

Inā ʻoe e ʻai i ka cereal ʻaina kakahiaka, e hōʻoia i ka haʻahaʻa o ke kō a kiʻekiʻe i ka fiber. E nānā i nā nui o ka ʻāpana, a heluhelu mau i ka papa inoa o nā mea hoʻohui. Hiki iā ʻoe ke hoʻonui i kāu cereal ma ka hoʻohui ʻana i kāu protein.

Koho i nā pāʻina kakahiaka i hana ʻole ʻole ʻia

Inā pōloli ʻoe i ke kakahiaka, ʻai ʻoe i ka ʻaina kakahiaka. Eia nō naʻe, ʻoi aku ka maikaʻi o ke koho ʻana i nā meaʻai āpau.

Eia kekahi mau koho maikaʻi loa:

• ka oatmeal me nā hua puaʻa a me nā nati
• ʻO ka yogurt Greek me nā nati a me nā hua i kālai ʻia
• 'ōpala i nā hua me nā mea kanu

ʻO kahi hua manu holoʻokoʻa kahi koho kakahiaka maikaʻi loa no ka mea kiʻekiʻe lākou i ka protein, nā momona momona, a me nā mea momona. ʻO ka mea hou aku, mālama lākou iā ʻoe i ka lōʻihi no ka manawa lōʻihi a hoʻonui paha i ka pohō kaumaha.

Hoʻokahi o nā noi ʻana i nā kaikamahine ʻōpio i ʻike i ka hoʻonui ʻana o ka piha kakahiaka i ka protein nui o nā hua manu a me nā pīpī wīwī. Hoʻoemi ia i ka ʻiʻini a me ka pō ahiahi ().

Hoʻomaopopo nā noiʻi ʻē aʻe i ka hoʻololi ʻana i kahi ʻaina kakahiaka i hoʻokumu ʻia me ka hua moa hiki ke kōkua iā ʻoe e piha i nā hola he 36 e hiki mai ana - a lilo i 65% ʻoi ke kaupaona (,).

ʻOi aku ka maikaʻi e koho i nā meaʻai āpau e like me nā hua manu no ka ʻaina kakahiaka, no ka mea, momona loa lākou a hoʻopiha. Hiki i nā pāʻina protein kiʻekiʻe ke kōkua i ka hōʻemi ʻana i ka ʻiʻini a hāpai i ka pohō kaumaha.

Ke laina lalo

Hoʻomaʻamaʻa nui ʻia nā cereala ʻaina kakahiaka, piha pinepine me nā kō a me nā ʻākeke i hoʻomaʻemaʻe ʻia. Loaʻa i kā lākou pūʻolo i nā hoʻopiʻi olakino hoʻopunipuni.

Inā ʻai ʻoe i ka cereal, heluhelu i ka papa inoa o nā mea hoʻohui a hoʻokokoke i nā kuleana olakino me ka skepticism. ʻO nā palaʻai maikaʻi loa he kiʻekiʻe i ka fiber a haʻahaʻa i ke kō.

ʻLelo ia, nui nā koho ʻaina kakahiaka maikaʻi loa. ʻO nā meaʻai āpau, hoʻokahi pono - e like me ka oat porridge a i ʻole nā ​​hua manu - kahi koho maikaʻi loa.

ʻO ka hoʻomākaukau ʻana i ka ʻaina kakahiaka maikaʻi mai nā meaʻai āpau ʻaʻole maʻalahi wale akā hoʻomaka i kou lā me ka nui o ka meaʻai.

Hoʻomākaukau Meaʻai: ʻAina kakahiaka i kēlā me kēia lā