ʻO kēia mau meaʻai meaʻai ikaika he 11 e hoʻokuʻu iā ʻoe i loko o kou hāʻule ʻana o ke ahiahi

Anter

• Maiʻa hou a me ka ʻApala
• Yogurt a me ka palaoa
• Popcorn
• He hapalua o ka Sandwich Tureke
• ʻO Peppers ʻulaʻula a me Hummus
• ʻAmelemona a me nā Walnuts
• ʻO Crisps Soy
• Nānā no

ʻO ka hola 10 a.m., he mau hola wale nō ma mua o kāu hoʻomaʻamaʻa kakahiaka a me ka ʻaina kakahiaka, a ke hoʻomaka nei ʻoe e manaʻo i ka hoʻemi ʻana o kou ikaika. A i ka wā i loaʻa ai iā ʻoe ʻelua kīʻaha kofe, pehea ʻoe e kiʻi ai i kahi koho koho pono? Apo i kāu munchies.

"Hoʻomau ka ʻai ʻana i kāu metabolism a he ala maikaʻi loa ia e hoʻonui ai i kou ikehu," wahi a Tara Gidus, RD Akā ʻaʻole kahi paʻa granola sugary ka mea hoʻoponopono - pono ʻoe i kahi kīʻaha piha i nā meaʻai hoʻolaʻa e mālama iā ʻoe mai kahi pre- pōʻai awakea. Ma mua o kou hāʻule ʻana i luna o kāu noho pākaukau, e iho i nā meaʻai māmā ikaika a Gidus.

Maiʻa hou a me ka ʻApala

Hoʻopiha ʻia me ka huaʻai C, antioxidants, a me ka fiber, ʻo nā huaʻai he mau meaʻai ikaika nui ke makemake ʻoe i kahi hoʻonui liʻiliʻi. "Loaʻa [iā lākou] nā huaora, nā minelala, a me nā kalebona maikaʻi, e hāʻawi ai iā ʻoe i ka ikaika wikiwiki," wahi a Gidus. E koho i nā hua āu e makemake ai—ʻo ka maiʻa, nā ʻāpala, a me nā ʻalani he maʻalahi ke lawe pū me ʻoe no ka mea ʻaʻole pono lākou i ka pahu hau. ʻOiai ʻaʻole lākou ʻoi loa ka lawe ʻana, ʻo nā hua kahi koho meaʻai haʻahaʻa haʻahaʻa. (Pono hou i ka inspo? E hana me ka maʻalahi me ke ʻano olakino e ʻai i ka hua.)

Ka nui o ka lawelawe ʻana: 1 ʻāpana hua hou a i ʻole 1 kīʻaha o nā hua ʻoki a i ʻole nā ​​hua

Kalepona: 80-120, kaukaʻi ʻia i ka hua

Yogurt a me ka palaoa

Ke makemake ʻoe i kahi koho e like me ka pana o espresso—e ʻōlelo, ma mua o ka hoʻomaʻamaʻa ʻana a i ʻole he mau hola kaʻaina ahiahi—e huli i ka yogurt. Paipai ʻo Gidus i ka pīpī ʻana i kahi cereal crunchy ma luna no kahi meaʻai māmā hoʻoikaika e paʻa ai iā ʻoe a hiki i kāu pāʻina aʻe. "E loaʻa iā ʻoe nā kalapona i loko o ka yogurt a me ka cereal no ka ikehu, a me ka protein mai ka yogurt, kahi e hoʻolōʻihi ai ʻoe i ka piha ʻana," wahi āna.

Ka nui o ka lawelawe ʻana: 1 6-auneke ipu o ka yogurt

Kalepona: 100-200, ma muli o ke koho ʻana i kahi yogurt momona ʻole a momona liʻiliʻi paha

Popcorn

ʻO kekahi o nā meaʻai ʻoi loa ma lalo o ka radar ikehu? ʻO kāu hele i ke kiʻi ʻoniʻoni (lawe i kēlā pata, ʻoiaʻiʻo). "He meaʻai maikaʻi ka popcorn no ka mea loaʻa iā ʻoe ka nui o ka leo a me ka fiber (no ka mea e ʻoluʻolu ai ʻoe), a ʻo ia ka palaoa holoʻokoʻa, no laila ʻoi aku ka maikaʻi ma mua o ka meaʻai e like me nā pretzels," wahi a Gidus. ʻO ka mea hou aku, he maʻalahi ka hoʻomākaukau ʻana i ka microwave haʻahaʻa momona a haʻahaʻa i nā calorie. E hoʻopaʻa i kahi ʻeke lawelawe hoʻokahi i loko o kāu drawer pākaukau no ka meaʻai māmā maʻalahi ke ʻike ʻoe i ka hāʻule o ke awakea. (A laila e ho'āʻo e hoʻohui i kēia mau mea haʻahaʻa haʻahaʻa a me nā mea ʻala.)

Ka nui o ka lawelawe ʻana: 1 ʻōkuhi lawelawe hoʻokahi o ka popcorn microwave momona momona

Kalepona: 100

He hapalua o ka Sandwich Tureke

ʻAʻole, ʻaʻole no ka ʻaina awakea wale nō nā sandwiches. "Manaʻo ka poʻe he nui nā meaʻai māmā i meaʻai māmā, akā hiki iā ʻoe ke ʻai i ka meaʻai maoli me he meaʻai māmā," wahi a Gidus. ʻO ka hapalua o ka turkey wīwī a i ʻole ka moa sanwiti ma ka berena palaoa holoʻokoʻa me ka sinapi e hāʻawi iā ʻoe i nā kalapona ikaika a me ka protein ultra-satisfying e pono ai ʻoe no kahi kīʻaha maikaʻi e mālama ai iā ʻoe no nā hola. (E pili pū ana: 10 Sandwiches wela e hoʻomāʻona i kāu makemake meaʻai hoʻoilo)

Paipai ʻia ka nui o ka lawelawe ʻana: ʻO ka hapalua o ka sanwiti, i hana ʻia me 2 auneke o ka ʻiʻo turkey wīwī a me 1 ʻāpana berena palaoa holoʻokoʻa.

Kalepona: Ma kahi o 200

ʻO Peppers ʻulaʻula a me Hummus

E hoʻomanaʻo i nā kāloti pēpē a me nā kīʻaha hānai i hoʻokomo ʻia e kou mau mākua i kāu ʻaina awakea i kou wā kamaliʻi? ʻO kēia munchie ka mana makua. ʻO nā mea ʻelua a me nā hummus nā meaʻai ikaika a puni, no laila ke hoʻohui ʻia, he duo paʻa ʻole ia. E hana i kāu ʻeke meaʻai ponoʻī me nā huaʻai hele a Gidus - nā pepa ʻulaʻula, ka zucchini, nā haloo, nā pī paʻi kō, a me ka asparagus maka-no ka nui o nā kalapona maikaʻi no ʻoe, fiber, a me nā huaora. E hui pū me kahi puna nui o ka hummus, kahi e hoʻohui ai i kekahi pūmua e hoʻonui i ka mana o ka ʻai.

Paipai ʻia ka nui o ka lawelawe ʻana: nā mea kanu palena ʻole a me ka 1/4 kīʻaha hummus

Kalepona: Ma kahi o 100

ʻAmelemona a me nā Walnuts

I ka hiki ʻana mai i nā mea ʻai ʻuala, hiki nō iā ʻoe ke loaʻa i kēlā ʻōpala ʻuala maikaʻi loa me ka ʻole o ka momona a pau me nā nati kālua. Hoʻopiha ʻia nā ʻalemona a me nā walnuts me ka fiber, nā momona maikaʻi, e kōkua iā ʻoe e noho piha, a me nā meaʻai e like me selenium, vitamina E, a me omega-3s. Ma muli o ka maʻalahi o ka nīni i ka ʻai, ua paipai ʻo Gidus i kēia maʻa: Hoʻopiha i kahi pahu Altoids hakahaka me nā nati no ka nui o ka lawelawe ʻana (e pili ana i ka auneke).

Ka nui o ka lawelawe ʻana: 1 auneke o nā ʻalemona a i ʻole nā ​​walnuts

Kalepona: 160-170

ʻO Crisps Soy

I kekahi manawa, makemake wale ʻoe e ʻai i ka ʻeke piha o nā meaʻai meaʻai, a me ka soy crisps ʻo ia ka A-maikaʻi. Hana ʻia me ka puffed soy protein, ʻo kēia milo ola kino ma kāu puʻupuʻu kuʻuna "ʻo ka paʻakai, crunchy, snacky mea nui o mākou e makemake ai i ka ʻai." A me ʻelima mau gram o ka protein i kēlā me kēia lawelawe, ʻoi aku ka nui o ko lākou mana ma mua o kahi ʻeke o nā ʻāpana maʻamau a i ʻole nā ​​pretzels.

Ka nui o ka lawelawe ʻana: 1 2 ʻeke lawelawe (ʻai i ka mea a pau!)

Kalepona: 140

Nānā no