Nānā Meaʻai Cereal: Hana paha ia no ka lilo o ke kaupaona?

Anter

• Heluʻai papa olakino olakino: 2 mai ka 5
• He aha ka meaʻai cereal?
• Pehea e hahai ai i ka papaʻai cereal
• Kōkua anei ia i ka pohō kaumaha?
• Nā pōmaikaʻi kūpono ʻē aʻe
• Nā hopena hiki ʻole
• Hiki ke kiʻekiʻe i ke kō
• Haʻahaʻa i nā calorie, protein, a me nā momona momona
• Nā meaʻai e ʻai ai
• Nā meaʻai e hōʻalo ai
• Papa kuhikuhi hāpana 3 lā
• Lā 1
• Lā 2
• Lā 3
• Ke laina lalo

Heluʻai papa olakino olakino: 2 mai ka 5

Ma ka papaʻai cereal, pani ʻoe i ʻelua mau meaʻai i kēlā me kēia lā me ka cereal a me ka waiū.

ʻOiai ua puni ka papaʻai no kekahi manawa, ua piʻi aʻe i ka kaulana.

Me he mea lā he mana ia no ka pohō kaumaha o ka wā pōkole a hiki ke waiwai i ka fiber a me nā hua holoʻokoʻa. Eia naʻe, kiʻekiʻe paha ia i ke kō a me ka palena loa.

Eia kahi loiloi piha o ka papaʻai cereal e kōkua iā ʻoe e hoʻoholo inā he kūpono ia nāu.

• Huina piha: 2
• ʻO ka pohō kaumaha wikiwiki: 2.5
• Ka lōʻihi o ke kaupaona lōʻihi: 1
• Maʻalahi e hāhai: 2.5
• Ka maikaʻi kūpono: 2

LINE BOTTOM: Ma ka papaʻai cereal, pani ʻoe i ʻelua mau meaʻai i kēlā me kēia lā me ka cereal a me ka waiū ʻoiai e mālama ana i kāu kolu o ka ʻai a me nā meaʻai māmā haʻahaʻa i nā calorie. Hiki ke kōkua i ka pohō kaumaha o ka wā pōkole akā ʻaʻole kūpaʻa a kaulike ʻole ʻia hoʻi.

He aha ka meaʻai cereal?

Ua loaʻa i ka papaʻai cereal ke kaulana nui mai ka "Special K Challenge."

Ua kūʻai lōʻihi ʻia ka c cereal K ma ke ʻano he meaʻai olakino i hiki ke kōkua iā ʻoe e lilo i ka paona, a ʻo kekahi mau pahu o ka palaʻai i loaʻa nā ʻōlelo aʻo no nā pilikia ʻelua pule i paʻi ʻia ma luna o lākou.

Eia naʻe, ʻo Kellogg's - ʻO ka hui makua K K - ʻaʻole hoʻolaha hou i kēia hoʻopiʻi a i ʻole ka papaʻai cereal.

Ma kēia papaʻai, hoʻololi ʻoe i kāu ʻaina kakahiaka a me ka ʻāina awakea me ka lawelawe ʻana i ka palaoa palaoa a me ka skim a i ʻole ka waiū momona momona.

ʻO kāu pāʻina a me nā meaʻai māmā e liʻiliʻi, haʻahaʻa i nā calorie, a loaʻa i kahi protein momona, a me nā hua, nā huaʻai, a me nā mea kanu.

Eia kekahi, ʻo kekahi mau pilikia papaʻai e pili ana i ka ʻai ʻana i ka mea ʻē aʻe akā ka cereal me ka waiū no hoʻokahi pule holoʻokoʻa. Eia naʻe, ʻoi aku ka maikaʻi o ka hōʻalo ʻana i kēia mau pilikia, no ka mea hiki ke emi loa i ka nui o ka calorie a me ka protein a hiki i ke kumu o ka luhi, hoʻoliʻiliʻi ka nānā ʻana, a me nā loli o ke ʻano

Ma ka papaʻai cereal, hoʻololi ʻoe i ʻelua mau meaʻai i kēlā me kēia lā me ka lawelawe ʻana i ka palaoa palaoa a me ka waiū momona momona. ʻO kekahi mana kaulana ka "Special K Challenge."

Pehea e hahai ai i ka papaʻai cereal

Maʻalahi ke ukali i ka papaʻai cereal.

Hoʻololi wale i ka ʻaina kakahiaka a me ka ʻaina awakea me ka lawelawe ʻana i ka cereal a me 1 / 2-2 / 3 cup (120-180 ml) o ka skim a i ʻole ka waiū momona momona. ʻOi aku ka maikaʻi, pono ka haʻahaʻa o ka cereal i nā kō i hoʻohui ʻia a hana ʻia mai nā hua palaoa a pau, e like me Special K, Total, a i ʻole nā ​​Flakes Corn maʻamau.

No ka ʻaina awakea, ua ʻōlelo ʻia ʻoe e koho i kahi pāʻina i momona i nā huaʻai, nā mea kanu, a me nā kīʻaha holoʻokoʻa, a me ka haʻahaʻa o ka momona a me nā calorie - kūpono he 450 a ʻoi aku paha nā calori.

ʻO nā laʻana e laʻa me kahi salakeke moa moa me ka lole vinaigrette a me nā huaʻai hou, a i ʻole ka laiki palaunu me ka salemona a me nā mea kanu i ʻike ʻia.

ʻAe ʻia ʻoe i ʻelua mau mea ʻono i kēlā me kēia lā, e hāʻawi ana kēlā me kēia i nā calorie he 100 a ʻoi aku paha.

Inā ʻoe e ukali pono i kēia papaʻai, hoʻopau paha ʻoe ma kahi o 1,200-1,500 mau calorie i kēlā lā i kēia lā, kahi e hopena ai i ka pohō kaumaha no ka hapa nui o ka poʻe. E hilinaʻi nā Calories i ka cereal āu e koho ai a me ka nui āu e ʻai ai.

Paipai ʻia e ʻai i hoʻokahi lawelawe ʻana o kāu cereal i koho ʻia i ka ʻaina kakahiaka a me ka ʻaina awakea. Hoʻomaopopo ʻia ka nui o ka lawelawe ʻana e ka lepili meaʻai ma ka pahu a maʻa mau ʻia he 2 / 3-1 kīʻaha (ma kahi o 28-42 gram).

Hāpai ka hapa nui o ka poʻe i ka papaʻai cereal no ʻelima mau lā a i ʻelua pule. ʻAʻole pono ʻoe e hāhai i ka papaʻai ma mua o kēlā, no ka mea paʻakikī ke hoʻopaʻa, haʻahaʻa paha i nā calories a me nā protein, a hiki i ka hopena o ka makemake i ka meaʻai (2,,).

E hāhai i ka ʻai cereal, e pani i ka ʻaina kakahiaka a me ka ʻaina awakea me ka lawelawe ʻana i ka palaoa palaoa me ka waiū momona momona. ʻO kāu pāʻina a me nā meaʻai māmā e hoʻohaʻahaʻa i nā calorie a loaʻa i nā protein momona, nā kīʻaha āpau, a me nā hua a me nā mea kanu.

Kōkua anei ia i ka pohō kaumaha?

He nui ka poʻe i lilo kaupaona ma ka papaʻai cereal ma muli o ke kaohi calorie e pili ana ().

Hoʻokahi kahi noiʻi ma 24 mau mākua ma ka 2 hebedoma "Special K Challenge" ʻike ʻia ua hōʻemi nā mea komo i kā lākou lawe ʻana ma kahi o 600 mau calorie i kēlā lā i kēia lā a ua lilo ka paona a me ka momona momona (2).

Eia naʻe, ua kākoʻo ʻia kēia noi e Kellogg's - nā mea hana o Special K - no laila e hoʻokau ʻia nā hopena (2).

Eia kekahi, ʻaʻole kūpaʻa ke kaupaona. Ke hoʻoliʻiliʻi nui nei i kāu lawe ʻana i ka calorie ma o ka hāhai ʻana i kahi papa kaohi e like me ka ʻai cereal i hōʻike ʻia e ʻoi aku ka paʻakikī o ka lilo ʻana o ke kaupaona a mālama iā ia i ka holo lōʻihi (,,).

ʻO kahi laʻana, nā pae o ka leptin, kahi hōmona e haʻi i kou kino ke lawa kāu meaʻai, e hoʻēmi ke kaohi ʻoe i kāu mau calorie. Hiki i nā pae leptin hōʻemi ke alakaʻi i ka hoʻonui ʻana i ka pōloli a me ka makemake o ka meaʻai (,).

Hoʻohui hou, ke hōʻemi koke ʻoe i ka nui o nā calorie āu e ʻai ai, uku ʻia kou kino e ka hōʻemi ʻana i kāu helu metabolic, a i ʻole ka helu o nā calorie āu e kuni ai ().

ʻO nā papa hana papaʻai kūleʻa loa ke kū mau i ka wā lōʻihi, me ka hōʻemi iki ʻana o nā calorie i ka manawa e hōʻemi ai i kēia mau hopena maikaʻi ʻole, ().

Hiki iā ʻoe ke lilo i kaupaona ma ka papaʻai cereal ma muli o ke kaohi o ka calorie. Eia nō naʻe, ʻaʻole hiki iā ʻoe ke mālama i ke kaupaona i ka wā lōʻihi ma muli o kekahi o nā hopena i loaʻa i ka kaohi calorie i kāu metabolism.

Nā pōmaikaʻi kūpono ʻē aʻe

Inā koho ʻoe i nā cereal palaoa holoʻokoʻa, a laila ke ukali nei i ka papaʻai cereal kahi ala maikaʻi loa e hoʻonui i kāu palaoa a me ka ʻai fiber.

Pili ka lawe ʻana i ka palaoa piha me nā hopena olakino maikaʻi a me ka hōʻemi ʻana i ka make o nā kumu āpau ().

I ka ʻoiaʻiʻo, i loko o hoʻokahi loiloi o nā noiʻi me nā mea i ʻoi aku ma mua o 1 miliona, ʻo kēlā me kēia 28 gram o nā hua āpau i hoʻopau ʻia i kēlā me kēia lā e pili pū ana me ka hōʻemi ʻana o 9% i ka make o kēlā me kēia kumu a me ka 14% haʻahaʻa o ka make ma ka puʻuwai puʻuwai () .

Hāpai ka fiber i nā kīʻaha holoʻokoʻa i ka digestion olakino a hiki ke kōkua iā ʻoe e hoʻokele i kou kaupaona ().

Eia nō naʻe, he mea nui e hoʻomaopopo i ka hoʻonui ʻana i kāu lawe ʻana i nā mea momona momona, nā meaʻai āpau e like me nā mea kanu a me nā huaʻai e hāʻawi i ka pono like.

Hiki ke waiwai kaʻai cereal i nā hua āpau a me nā fiber, i hoʻopili ʻia me nā hopena olakino maikaʻi, e like me ka makaʻu haʻahaʻa o ka make mai nā kumu āpau a hoʻonui i ka pohō kaumaha.

Nā hopena hiki ʻole

Ma waho aʻe o kahi papaʻai papa palena e hiki ʻole ke kōkua iā ʻoe e mālama i ke kaupaona i ka wā lōʻihi, aia i ka diet cereal nā downsides ʻē aʻe e noʻonoʻo ai.

Hiki ke kiʻekiʻe i ke kō

Hoʻopili ʻia nā sugary papaʻai i nā pilikia olakino a pono e kaupalena ʻia ma lalo o 5% o kāu nui o ka loaʻa ʻana o ka calorie ().

Hiki ke kiʻekiʻe loa i ka papaʻai cereal i ke kō. ʻOiai ke koho ʻoe i kahi cereal e ʻono ʻole ai, ʻo ka hapa nui o nā huahana i hoʻohui ʻia ke kō i kekahi ʻano.

ʻO ka mea hou aku, kiʻekiʻe ka cereal a me ka waiū i nā carbs, i haki i nā kō e hāʻawi i ka ikehu no kou kino.

ʻAʻole maikaʻi kēia mau sugars kūlohelohe akā hiki ke hoʻolilo i ka pohō kaumaha i mea paʻakikī a alakaʻi i ka fluctuations kō kō i loko o kekahi poʻe (,,).

Ke koho ʻana i nā cereala kō kō haʻahaʻa, e like me ke kumu K K, ʻoi aku ka maikaʻi o ke koho ma mua o nā huamoa kō e like me nā hua Loops a i ʻole Frosted Flakes.

Haʻahaʻa i nā calorie, protein, a me nā momona momona

Hiki i ka ʻai cereal ke haʻahaʻa i ka protein, ka momona olakino, a me nā calorie holoʻokoʻa ke ʻole ke hoʻolālā pono ʻia.

Pono i kou kino i ka protein e kūkulu a mālama i kou mau mākala, nāʻaʻaʻa, a me nā enzyme - nā protein i hoʻokumu ʻia i ka protein i kuhikuhi i nā hana o ke kino. E like me ka puluniu, kōkua pū ka protein i kou ʻano piha (,).

Hoʻohui ʻia, hoʻolaha ʻia ka papaʻai cereal ma ke ʻano he momona momona. Paipai ʻia ʻoe e hoʻohana i ka waiū skim a momona momona paha e hoʻohaʻahaʻa ai i kāu mau calorie.

Eia nō naʻe, ʻoi aku ka nui o nā calorie o ka momona ma ka gram ma mua o ka protein a carbs paha, e hōʻike ana nā noiʻi hou e pili ana nā momona momona, me nā mea momona, i ʻāpana o kahi papaʻai olakino a kōkua paha iā ʻoe e lilo i ka paona no ka mea ke hoʻopiha nei lākou,,,,).

ʻO ka mea hope loa, hiki i ka kaohi ʻana i ka nui o nā calorie ke kumu i nā loli metabolic e paʻakikī ai ka mālama ʻana i ke kaumaha, a ʻo ke alakaʻi hoʻi i ka luhi a me ka hōʻemi ʻana i ka maopopo o ka noʻonoʻo (,,).

ʻO kaʻai cereal he kiʻekiʻe i ke kō, a he mea paʻakikī ia e lilo ai ke kaumaha. Eia kekahi, hiki ke haʻahaʻa i ka protein a me nā momona momona.

Nā meaʻai e ʻai ai

Ma ka papaʻai cereal, ʻai mua ʻoe i ka palaoa a me ka waiū. Eia nō naʻe, paipai ia i ka ʻai ʻana i nā ʻiʻo momona, nā huaʻai, nā lau, a me nā kīʻaha āpau ma ka meaʻai māmā- a me ka ʻaina awakea.

Eia kahi papa inoa o nā meaʻai hiki iā ʻoe ke ʻai i ka papaʻai cereal:

• Kāpena: palaʻai palaoa piha, berena palaoa holoʻokoʻa, pasta palaoa piha, ʻoliva, grits, popcorn ea-lele
• Hua: ʻo nā hua āpau āpau, e like me nā ʻāpala, maiʻa, ʻalani, strawberry, a me ka melemona
• Nā mea kanu: nā mea kanu, me ka letus, ka milo, nā kāloti, nā bele a me nā lau
• Kumuʻiʻo: nā pīni, tofu, pīpī pīpī, hua keʻokeʻo, nāʻiʻo momona e like me ka moa a me ka umauma kuhukukū
• Waiu: waiū momona a momona paha, haʻalulu momona a momona ʻole, nā waiūpaʻa momona, nā yogurt Helene
• Nā momona: hoʻemi ʻia ka momona, nā aila e pili ana i ka aila, aila ʻoliva (i ka hoʻohaʻahaʻa), nā kuke kuke, ka mayonnaise hoʻoliʻiliʻi

Ma ka papaʻai cereal, paipai ʻia ʻoe e koho i ka palaoa palaoa a me ka waiū momona momona me ka hoʻohui ʻana i nā protein momona, nā kīʻaha piha, nā huaʻai, a me nā mea kanu.

Nā meaʻai e hōʻalo ai

Pono e hōʻalo i nā meaʻai aʻe ma ka papaʻai cereal, no ka mea, kiʻekiʻe lākou i ka momona, nā kō i hoʻoheheʻe ʻia, a me nā calorie.

• Nā meaʻai Sugary: nā pōpō, nā kuki, nā pā ʻai, ke kanakē, nā biscuits, pancakes, waffles
• Hua: nā wai momona huaʻai, nā mea hoʻoulu huaʻai e like me ka pudding maiʻa a me ka pai cherry
• Nā mea kanu: ʻO nā palai Palani, nā mea ʻai i kuʻi ʻia a i palai ʻia paha
• Kumuʻiʻo: ʻoki momona o ka ʻiʻo, yolks hua manu, nā mea i hoʻomoʻa ʻia a i palai ʻia paha e like me ka moa palai, ka puaʻa sausage, a me ka puaʻa
• Pipi waiū piha: ka waiū momona piha, ka yogurt momona piha, ka momona momona, ka hapalua a me ka hapalua, ka ʻaikalima, ka ʻai kalima, ka kalima momona, nā paʻi waiū momona piha
• Nā momona: ka bata, ka aila i ka nui, ka mayonnaise momona piha

ʻOiai ma ka papaʻai cereal, pono ʻoe e hōʻalo i nā meaʻai i kiʻekiʻe i ka momona, ke kō i hoʻomaʻemaʻe ʻia, a i ʻole nā ​​calorie, e like me nā pōpō, nā meaʻai palai, a me nā huahana waiū momona piha.

Papa kuhikuhi hāpana 3 lā

Ma lalo iho kahi papa kuhikuhi lālau 3 lā no ka papaʻai cereal, kahi e hoʻopili ai i ʻelua mau mea ʻai māmā i kēlā me kēia lā.

Lā 1

• ʻAina kakahiaka: 1 cup (40 gram) o Total cereal (a i ʻole kahi cereal palaoa holoʻokoʻa) me 1/2 kīʻaha (120 ml) o ka waiū skim
• Mea ʻai māmā 1: 3 mau pepa momona momona me 1 punetēpō (10 gram) o ka līkī momona momona momona i hoʻolaha
• ʻAina awakea: 1 cup (40 gram) o Total cereal (a i ʻole kahi cereal palaoa holoʻokoʻa) me 1/2 kīʻaha (120 ml) o ka waiū skim
• Snack 2: 1/2 kīʻaha (74 gram) o nā blueberry me 1/2 kīʻaha (123 gram) o ka yogurt momona momona
• ʻAina ahiahi: 1 loulou o ka sausage moa, 1/2 kīʻaha (93 gram) o nā pīni ʻulaʻula, 1/2 kīʻaha (50 gram) o ka laiki ʻeleʻele, a me 1/2 kīʻaha (80 gram) o ka ʻoki ʻoki i kuke ʻia me ka ʻala kuke ʻaila ʻoliva.

Lā 2

• ʻAina kakahiaka: 1 cup (40 gram) o Total cereal (a i ʻole kahi cereal palaoa holoʻokoʻa) me 1/2 kīʻaha (120 ml) o ka waiū skim
• Mea ʻai māmā 1: 1 ʻōpala liʻiliʻi me 1/2 kīʻaha (123 gram) o ka yogurt momona momona
• ʻAina awakea: 1 cup (40 gram) o Total cereal (a i ʻole kahi cereal palaoa holoʻokoʻa) me 1/2 kīʻaha (120 ml) o ka waiū skim
• Snack 2: 1 auneke (28 gram) o ka tī momona momona me 5 mau paʻi palaoa piha
• ʻAina ahiahi: 1/2 kīʻaha (70 gram) o ka spaghetti palaoa holoʻokoʻa, 1 kīʻaha (250 gram) o ka ipu spaghetti me ka pākī o ka ʻāina, 1 auneke (28 gram) o ka waiū mozzarella momona momona, a me 1 kīʻaha (160 gram) o ka broccoli mahu.

Lā 3

• ʻAina kakahiaka: 1 cup (40 gram) o Total cereal (a i ʻole kahi cereal palaoa holoʻokoʻa) me 1/2 kīʻaha (120 ml) o ka waiū skim
• Mea ʻai māmā 1: 2 mau mauʻu o ke kinikini me 1 punetēpē (16 gram) o ka waiūnū
• ʻAina awakea: 1 cup (40 gram) o Total cereal (a i ʻole kahi cereal palaoa holoʻokoʻa) me 1/2 kīʻaha (120 ml) o ka waiū skim
• Snack 2: 1/2 o kahi wīwī nui me 1/2 kīʻaha (105 gram) o ka tī tī
• ʻAina ahiahi: 2 ʻāpana berena palaoa holoʻokoʻa, 3 auneke (85 gram) o ka pākī kālua ʻia me ke ʻano delesta, 1 ʻāpana o ka tī Kuisa, 2 teaspoon (10 gram) o ka sinapi meli, a me kahi salakeke ʻaoʻao liʻiliʻi me 1 punetēpē (16 gram) o vinaigrette

ʻO ka papa kuhikuhi ma mua o 3 lā no ka papaʻai cereal me ʻelua mau meaʻai i kēlā me kēia lā o ka cereal a me ka waiū, ke kolu o ka ʻai kaulike, a ʻelua mau meaʻai māmā haʻahaʻa-calorie i kēlā me kēia lā.

Ke laina lalo

Ma ka papaʻai cereal, ʻai ʻoe i ka cereal me ka waiū i ʻelua mau manawa i ka lā. ʻO kāu kolu o ka ʻai a me nā meaʻai māmā e hoʻohaʻahaʻa i nā calories.

Nui kaʻai i ka palaoa a me ka fiber a kōkua paha i ka lilo ʻana o ke kaupaona pōkole inā hana pololei ʻia.

Eia nō naʻe, hiki ke kiʻekiʻe i ke kō a haʻahaʻa i nā calorie, protein, a me nā momona momona. Inā ʻoe e ʻimi ana e hoʻokō i ka lilo o ke kaupaona mau loa, ʻē aʻe, ʻoi aku ka maikaʻi a me ke kūpaʻa o nā papaʻai papaʻai.