25 Manaʻo ʻaina kakahiaka maikaʻi no nā kamaliʻi

Anter

• ʻO nāʻaina kakahiaka-hua moa
• 1. Nā muffins hua-a-me-lau
• 2. ʻO nā hua i loko o kahi lua
• 3. Ham-me-cheese frittata
• 4. Nā kakaka-huamoa huapalaoa
• 5. Berry strata kakahiaka
• 6. Pepe mai ka hua moa i paila ʻia
• Nā koho hua palaoa olakino olakino
• 7. Oats i ka pō
• 8. Oatmeal i hoʻomoʻa ʻia
• 9. ʻO Porridge pear-and-sorghum
• 10. Puʻupuʻu poli poli
• 11. Paukū-quinoa porridge
• 12. Kuki ʻaina Peanut-butter-banana-kakahiaka
• 13. Nā pancake kokoleka kokoleka
• 14. Pāpala Strawberry ricotta
• Nā koho kakahiaka inu
• 15. Mālama kokoleka-peanut-butter-banana
• 16. ʻO ka mea momona ʻo Strawberry-almond-butter
• 17. Mea hoʻonani hua unicorn-a-greens
• 18. Mea hoʻonani ʻalani
• 19. Pākini smoothie Greek-yogurt
• Nā huaʻai a me nā mea kanu no ka ʻaina kakahiaka
• 20. Māhele ka maiʻa kakahiaka
• 21. Mele i hoʻomoʻa ʻia
• 22. Nā huaʻai yogurt Berry
• 23. Hoʻopiʻi ka tofu lauʻai
• 24. ʻO ka oatmeal maikaʻi me nā greens a me ka tī
• 25. ʻAla ʻAukake-kukama-kōmato
• Ke laina lalo
• Hoʻomākaukau Meaʻai: ʻAina kakahiaka i kēlā me kēia lā

He mea nui i nā keiki e ʻai i ka ʻaina kakahiaka maikaʻi e hoʻopiha hou i ko lākou mau kino ma hope o ka hiamoe, ʻoiai ke ulu nei ko lākou lolo a me nā kino ().

Eia naʻe, 20-30% o nā keiki a me nā ʻōpio ʻōpio e hōʻalo i kēia pāʻina ().

Hiki ke wikiwiki a maʻalahi hoʻi kahi ʻaina kakahiaka maikaʻi nāu a na kāu keiki paha e hana. Hiki ke hana ʻia i nā pāʻina kakahiaka ma mua o ka manawa, a lawe ʻia kekahi no ka ʻai ʻana ke hele.

Eia he 25 mau koho ʻaina kakahiaka maʻalahi a olakino hoʻi no nā keiki.

ʻO nāʻaina kakahiaka-hua moa

ʻO nā hua manu kahi meaʻai kakahiaka nui, no ka mea maʻalahi lākou e hoʻomākaukau, maʻalahi, a piha me nā protein kiʻekiʻe a me nā meaola ʻē aʻe ().

He mea nui ka protein i nā hua manu no ka ulu ʻana o nā keiki no ka mea kōkua ia i ke kūkulu ʻana i nā mākala a me nā ʻaʻa.

Hoʻohālikelike ʻia me ka cereal, mālama paha nā hua i nā keiki a piha i loko o ke kakahiaka ().

ʻO ka mea hou aku, he yolks hua manu kahi o nā antioxidant e like me lutein a me zeaxanthin, kahi e pōmaikaʻi ai ke olakino o ka maka a me ka lolo ().

Hoʻokahi o nā noi ʻana i nā keiki 8 a me 9 mau makahiki i ʻike i kēlā mau mea i ʻai i nā meaʻai momona he nui ka nui o nā lutein i kā lākou retina. Ua pili kēia me ka hoʻomaikaʻi ʻana i ka hana kula, me nā helu maikaʻi aʻe ma ka makemakika a me ka ʻōlelo kākau ().

Eia kekahi mau ala scrumptious e lawelawe i nā hua no ka ʻaina kakahiaka.

1. Nā muffins hua-a-me-lau

ʻO kēia mau muffins kahi ala maikaʻi loa e sneak ai i nā mea kanu keu. Hoʻohui, maʻalahi lākou a maʻalahi hoʻi e hana i mua.

E hana iā lākou, e kāwili i nā hua, ka paʻakai, a me ka pepa i loko o kahi pola a hoʻohui i nā mea ʻai ʻokiʻoki i koho ʻia.

E mahele like i ka hui ʻana i loko o nā tini muffin i hamo ʻia a hoʻomoʻa i 400 ° F (200 ° C) no 12-15 mau minuke a i ʻole e pau.

2. ʻO nā hua i loko o kahi lua

Ke hoʻohana nei i kahi mea kalai kuki āpau, ʻokiʻoki i kahi puka i waenakonu o kahi ʻāpana o ka palaoa palaoa a waiho i loko o ka pā palai me kekahi aila ʻoliva a i waiūpala hoʻoheheʻe ʻia.

E haki i kahi hua manu i loko o ka lua a kuke ma ke kapuahi a hiki i ka pau ʻana.

3. Ham-me-cheese frittata

ʻO Frittatas kahi mana maʻalahi o nā omelet. Kuʻi wale i nā hua he 1-2 no kēlā me kēia kanaka me ka paʻakai a me ka pepa a ninini i loko o ka pā palai ʻole.

E kāpīpī me ka ham i ʻokiʻoki ʻia a me kēlā me kēia ʻano o ka tī wili, a laila kuke i ka wela mehana a hiki i ke kau ʻana o nā hua.

ʻAʻole koi ʻia ka flipping. ʻOkiʻoki i ka frittata i loko o ka wedges a lawelawe.

4. Nā kakaka-huamoa huapalaoa

No kahi wili leʻaleʻa a me ka hiki ke lawe ʻia ma nā tacos, scramble 1-2 mau hua no kēlā me kēia keiki a lawelawe i nā tortillas palaoa holoʻokoʻa i ka nui.

Inā makemake ʻia, luna me ka tī a me nā pīni ʻeleʻele no ka protein keu a me ka salsa no nā mea kanu a me nā mea ʻono.

5. Berry strata kakahiaka

ʻO Stratas kahi mana hana mua o ka toast Farani.

E hana i hoʻokahi, e hoʻopili i kahi pā bakena me nā ʻāpana ʻeono a i ʻole nā ​​ʻāpana haki o ka berena palaoa holoʻokoʻa. E kāpīpī i nā hua hou ma luna o ka berena.

Pākuʻi i nā hua he 6, 1/2 kīʻaha (120 ml) o ka waiū, a me 1 teaspoon (5 ml) o vanilla. ʻO ke koho, hiki iā ʻoe ke hoʻohui i 1 punetēpē (15 ml) o ka syrup maple.

E ninini i ka hui ʻana o ka hua manu ma luna o ka berena a me nā huaʻai, e uhi, a e hoʻomaʻalili i ka pō. I ke kakahiaka, hoʻomoʻa i ka strata ma 350 ° F (177 ° C) ma kahi o 30 mau minuke a i ʻole a puffy a gula hoʻi.

6. Pepe mai ka hua moa i paila ʻia

No ka hana ʻana i nā pops hua, ʻokiʻoki i kahi kāloti a i ʻole ʻūlau celery i ka hapalua o ka lōʻihi a laila i 4-ʻīniha (10-cm) ka lōʻihi. A laila, ihi i 1-2 mau hua moa paila no kēlā me kēia kanaka. E kuʻi pono i ke kāloti a i ʻole nā ​​lāʻau celery i loko o ka lalo o nā hua.

E kāpīpī me ka paʻakai a me ka pepa a hoʻohui i kahi pēpē o ka sinapi inā makemake ʻia.

Nā koho hua palaoa olakino olakino

Nā hua a pau, i loaʻa nā ʻāpana ʻekolu o ka palaoa - germ, bran, and endosperm - kōpaʻa, e laʻa me ka laiki palaunu, ka palaoa holoʻokoʻa, nā ʻoka, ka quinoa, ke kō, a me ka mila. ʻOi aku ko lākou olakino ma mua o nā hua i hoʻomaʻemaʻe ʻia no ka mea ʻoi aku ka kiʻekiʻe o ka fiber, protein, vitamina, a me nā minelala ().

ʻOiaʻiʻo, pōmaikaʻi paha nā keiki i ka ʻai ʻana i ka nui o lākou.

I loko o kahi 9 mau makahiki o ke aʻo ʻana i nā keiki he 9-11 mau makahiki me ka nui o ke kaupaona, ʻo ka poʻe i ʻai i 3 mau meaʻai o ka palaoa piha i kēlā me kēia lā, he papa helu kino ko lākou (BMI), ke anapuni, a me ka pākēneka momona o ke kino, hoʻohālikelike ʻia me ʻai i kā lākou papaʻai maʻamau ().

Hiki ke hoʻomākaukau ka nui o nā kakahiaka kakahiaka i mua o ka manawa. Eia kekahi mau koho ʻono.

7. Oats i ka pō

Maʻalahi ka hana ʻana i ka ʻai i ka pō ma mua, a hiki i kāu keiki ke hoʻomaʻamaʻa i kēia pā me kā lākou mau punahele punahele.

Hoʻohui ma kahi o 1/4 kīʻaha (26 gram) o nā ʻoka i ʻōwili ʻia a me 1/2 kīʻaha (120 ml) o kēlā me kēia ʻano o ka waiū i loko o kahi ipu liʻiliʻi Mason. ʻO luna me nā nati, nā niu i wili ʻia, nā hua chia, a me nā hua maloʻo a hou paha.

Ma kahi o ka kuke ʻana, waiho i ka hue i loko o ka pahu hau a waiho i nā ʻopa e palupalu i ka pō.

8. Oatmeal i hoʻomoʻa ʻia

Ma hope o kou hoʻomoʻa ʻana i kēia ʻaina kakahiaka maikaʻi o nā hua a me nā hua a pau, hiki iā ʻoe ke ʻai ia loko o ka pule.

I loko o kahi pola, hui:

• 2 mau kīʻaha (208 gram) o nā ʻoka i ʻōwili ʻia
• 3 mau kīʻaha (700 ml) o kēlā me kēia ʻano o ka waiū
• 2 hua i kuʻi ʻia
• 2 teaspoon (10 ml) o vanilla
• ʻeleʻele kōpaʻa e ʻono
• kekahi ʻano huaʻai hou a i ʻole hau

E ninini i ka hui i loko o kahi pā bakena i hamo ʻia a hoʻomoʻa ma 350 ° F (180 ° C) ma kahi o 45 mau minuke a i ʻole a kau ʻia ka oatmeal.

9. ʻO Porridge pear-and-sorghum

ʻO Sorghum kahi palaoa piha ʻole me ka gluten me kahi ʻano momona, nutty.

Hoʻohui i ka sorghum i kuke ʻia me kekahi ʻano o ka waiū a kau i luna me ka pala pala pala, kālai ʻia - a i ʻole nā ​​hua kau.

10. Puʻupuʻu poli poli

Hoʻopiha ʻia nā blueberry hihiu me nā antioxidant a hoʻohui i kāu ʻaina kakahiaka nui.

I ka mug-palekana mug, kāwili:

• 1/4 kīʻaha (30 gram) o ka palaoa
• 1 punetēpō (12.5 gram) o ke kō kō
• 1/4 teaspoon (5 gram) o ka palaoa hoʻomoʻa
• kahi piniki o ka paʻakai a me ke kinamona
• 1 teaspoon (5 ml) o ka ʻaila ʻoliva
• 2 punetēpu (30 ml) o ka waiū
• i kahi lima liʻiliʻi o nā blueberry paʻahau

ʻO ka microwave i luna no 80-90 kekona.

11. Paukū-quinoa porridge

ʻO Quinoa kahi palaoa gluten-kuke kuke wikiwiki, a ʻo kēia porridge ʻaina kakahiaka kahi pack o ka wikamina A mai ka ipu kaʻuala.

E hoʻolapalapa i hoʻokahi ʻāpana quinoa me nā ʻāpana ʻelua o kēlā me kēia ʻano o ka waiū, a laila e hoʻēmi i ka wela i ka haʻahaʻa a waiho iā ia e kuke no 10 mau minuke.

E hoʻowali i kahi paukena i hiki i ka kēpau, ke kinamona, a me kahi pinana nutmeg a e ʻū i ka wela haʻahaʻa no 5 mau minuke. Ma mua o ka lawelawe ʻana, kāpili iā ia me nā hua ʻai i kālai ʻia, kō kō, a i ʻole ka niu i wili ʻia.

12. Kuki ʻaina Peanut-butter-banana-kakahiaka

ʻO nā kuki ʻaina kakahiaka nā muffins kuki e hoʻopili i nā kīʻaha āpau i kāu hana maʻamau.

E hana iā lākou, makemake ʻoe:

• 1 kīʻaha (104 gram) o nā oats wikiwiki
• 3/4 kīʻaha (90 gram) o ka palaoa palaoa holoʻokoʻa
• he wahi paakai
• 1 teaspoon (5 ml) o ka vanilla extract
• 1/2 kīʻaha (115 gram) o ka maiʻa i pala mua loa
• 1/4 kīʻaha (59 ml) o ka syrup maple
• 1/4 cup (59 ml) o ka waiū
• 2 punetēpu (32 gram) o ka pata pīni māmā

Hoʻohui i nā mea hoʻohui, hoʻomehana mua i ka umu i 325 ° F (165 ° C), a kau i kahi pepa bakena me ka pepa ʻāpana.

E hoʻokuʻu i ka paila ma kahi o 12-15 mau kuki, pālahalaha liʻiliʻi me kahi spatula, a laila e hoʻomoʻa no 10-15 mau minuke a hiki i ka paʻa a me ke gula. E hōʻoluʻolu ma kahi papa hoʻoluʻu ma mua o ka lawelawe ʻana a i ʻole ka mālama ʻana i kahi pahu airtight.

13. Nā pancake kokoleka kokoleka

E hoʻomāʻona hou aku i kāu pancakes punahele ma ka hoʻohui ʻana i kahi scoop o ka kokoleka protein protein i ka paila. E hoʻohui i kahi wahi o ka waiū keu inā mānoanoa ka paila.

Hiki iā ʻoe ke hoʻonui i ka ʻike protein o pancakes ma ka hoʻohui ʻana i ka Greek yogurt, nā hua manu, nā hua flax o ka lepo, nā hua ʻupu, a i ʻole nā ​​hua chia i ka palaoa.

14. Pāpala Strawberry ricotta

Kuʻi kēia ʻai maʻalahi i nā pūʻulu meaʻai he nui i ka manawa hoʻokahi. E hohola i ka toast palaoa piha me ka tī ricotta a luna iā ia me nā strawberry i kālai ʻia.

Nā koho kakahiaka inu

ʻO kahi mea maʻalahi i ka ʻaina kakahiaka i mea maʻalahi e ʻūlū i kahi pāʻina holoʻokoʻa i mea inu. He ala maikaʻi lākou e hoʻohui i nā huaʻai a me nā mea kanu keu i ka papaʻai o kāu keiki.

I ke aʻo ʻana i ka poʻe ʻōpio, ke hoʻolauna nei i nā hua leʻaleʻa hua e like me ka ʻaina kakahiaka kakahiaka o ke kula i hoʻonui i ka pākēneka o nā haumāna i ʻai i ka lawelawe piha ʻana o nā hua mai 4.3% a 45.1% ()

Eia nō naʻe, hōʻike kahi noiʻi ʻē aʻe i ka inu ʻana - ma kahi o ka ʻai ʻana - nā hua a me nā mea kanu e hoʻoliʻiliʻi i ka loaʻa ʻana o ke kaumaha. No laila, ʻoi aku ka maikaʻi o ka nānā ʻana i nā nui o nā ʻāpana ().

No kahi meaʻai kakahiaka kakahiaka maikaʻi, e hoʻohana i kahi lawelawe liʻiliʻi o ka hua ʻole a i ʻole ka hau i hua ʻole ʻia. Hoʻohui i kahi mau lau o nā lau lau ʻōmaʻomaʻo, kahi spoonful o ka momona momona no ka momona olakino, a me ka waiū, Greek yogurt, a i ʻole ka lawelawe ʻana i nā legume moa moʻa no ka protein.

Eia kekahi mau koho kakahiaka inu.

15. Mālama kokoleka-peanut-butter-banana

Hoʻohui ʻia i kahi maiʻa maloʻo, scoop of peanut butter, 1 punetēpē (7.5 gram) o ka paukū koko momona ʻole, a me ka waiū.

16. ʻO ka mea momona ʻo Strawberry-almond-butter

ʻOi aku nā strawberry paʻahau no kēia smoothie. Hoʻohui iā lākou me kahi waiū almond a me ka waiū.

17. Mea hoʻonani hua unicorn-a-greens

Hana i kahi mea olakino olakino, kala ʻia e ka hoʻohuihui ʻana i ke kefir waiwai-probiotic me nā hua like ʻole a me nā greens.

No ka loaʻa ʻana o nā ānuenue, kāwili ʻokoʻa i kēlā me kēia meaʻai a ninini ʻia i loko o ke kīʻaha. Kauō māmā i kahi mauʻu i loko o nā papa e huli pū iā lākou.

18. Mea hoʻonani ʻalani

Piha kēia smoothie i ka wikamina C e hoʻonui ai i kou ʻōnaehana pale, potassium no nā electrolytes, a me ka protein e hoʻoulu i kou mau mākala.

Hoʻohui i kēia:

• hapa o ka maiʻa maloʻo
• ka hua a me ka zest o ʻalani ʻalani liʻiliʻi
• 1 teaspoon (5 ml) o ka vanilla extract
• 1/2 kīʻaha (120 ml) o ka wai ʻalani
• 1/2 kīʻaha (150 gram) o ka vanilla Greek yogurt

19. Pākini smoothie Greek-yogurt

ʻO nā kīʻaha Smoothie kahi mea ʻai kakahiaka hōʻoluʻolu. E ninini i kahi smoothie mānoanoa keu i loko o kahi pola a luna iā ia me nā hua, nā hua, a me nā ʻanoʻano. Hana kahi yogurt Greek i kumu maikaʻi loa.

Nā huaʻai a me nā mea kanu no ka ʻaina kakahiaka

ʻO nā huaʻai a me nā mea kanu nui ka momona, akā ʻo ka hapa nui o nā keiki - a me nā mākua - mai ʻai i nā nui i koi ʻia i kēlā me kēia lā ().

Loaʻa nā ʻai i paipai ʻia mai 1.5-4 mau kīʻaha no nā mea kanu a me 1-2.5 kīʻaha no nā hua i kēlā lā i kēia lā, ke kaukaʻi ʻia i ka makahiki o ke keiki. Inā ʻoe e hoʻohana i ka ʻōnaehana metric, e hoʻomanaʻo i ka nui o ka nui o nā kaulike gram no kēia mau nui (,).

ʻO ka lawelawe ʻana i nā huaʻai a me nā mea kanu i ka manawa ʻaina kakahiaka hiki ke kōkua i nā keiki e hoʻokumu i nā ʻano hana olakino maikaʻi.

I ke aʻo ʻana i nā haumāna he 16 a he 17 mau makahiki, ua pili ka ʻai ʻana i nā mea kanu me nā kaomi koko haʻahaʻa a me nā pae kolesterol, ʻoiai ke ʻai nei i nā hua he nui e pili ana me kahi BMI haʻahaʻa ().

Hoʻomaopopo nā kānaka noiʻi i ka hāʻawi ʻana i nā hua a me nā mea ʻai ma ka home, a me ka ʻai ʻana me lākou me kāu mau keiki, kōkua iā lākou e maʻa i ka ʻai ʻana i kēia mau meaʻai ().

Eia kekahi mau meaʻai maʻalahi.

20. Māhele ka maiʻa kakahiaka

I loko o kahi pola, e kau i luna i kahi maiʻa i ihi ʻia me ka yogurt Helene, nā strawberry i kālai ʻia, granola, a me nā nati ʻokiʻoki e hana i ka maiʻa maiʻa olakino.

21. Mele i hoʻomoʻa ʻia

Ma hope o ke ʻākoʻako ʻana i kekahi mau ʻāpala, hoʻopiha iā lākou me kahi pā bata, kekahi mau puna o ka ʻoka, a me kekahi kinamona.

Hoʻomoʻa i kahi kuke lohi ma kahi haʻahaʻa no 5 mau hola a i ʻole a palupalu a palupalu. ʻO ka hope, e kau iā lākou me ka yogurt Greek no kekahi protein keu.

22. Nā huaʻai yogurt Berry

ʻO ka yogurt Greek Greek protein kiʻekiʻe me nā hua hou a me ka pīpī ʻana o ka granola no kahi papa wikiwiki a maʻalahi hoʻi e pā ana i nā pūʻulu meaʻai.

23. Hoʻopiʻi ka tofu lauʻai

He koho maikaʻi loa ʻo Tofu scramble no ka mea ʻai ʻole i nā hua manu akā makemake i kahi ʻaina kakahiaka nui protein.

I mea e hana ai, e kāpala i ka ʻaka onioni i ka aila a hoʻonui i ka ʻūlū paʻa a paʻa hoʻi ma ka ʻaoʻao o kāu mea ʻala a me nā mea kanu. ʻO nā hui ʻono e hoʻopili ʻia me ka spinach, nā hua ʻai, a me nā ʻōmato, a i ʻole nā ​​ʻulaʻula i hoʻomoʻa ʻia a me nā ʻōmato maloʻo o ka lā me ka basil hou.

24. ʻO ka oatmeal maikaʻi me nā greens a me ka tī

ʻAʻole pono ka momona o ka Oatmeal a kau ʻia me ka hua. E hoʻāʻo e kāwili i ka milo - a i ʻole nā ​​mea kanu ʻē aʻe - a me ka tī me ka ʻāpana o ka paʻakai no kahi wili ʻono.

25. ʻAla ʻAukake-kukama-kōmato

Hoʻolahalaha i ka avocado i kāwili ʻia ma luna o ka toast palaoa holoʻokoʻa, a laila luna me nā kukama a me nā kōmato i kālai ʻia no ka sanwī kakahiaka kakahiaka nui.

Ke laina lalo

Hiki i nā koho kakahiaka nui olakino ke kōkua i nā keiki e loaʻa nā meaʻai e pono ai no ka lā.

ʻO ka ʻaina kakahiaka kahi manawa kūpono loa ia e hoʻouka i nā protein, nā huaʻai, nā mea kanu, a me nā hua holoʻokoʻa.

Hiki i kēia mau kīʻaha momona ke lilo i mea nui i ka hoʻokumu ʻana i nā ʻano meaʻai olakino ʻaʻole wale no kāu poʻe keiki akā ʻo kou ʻohana holoʻokoʻa hoʻi.

Hoʻomākaukau Meaʻai: ʻAina kakahiaka i kēlā me kēia lā