8 mau kuapo olakino no ka meaʻai a me nā mea inu i kēlā me kēia lā

Anter

• 1. Ma kahi o ka waiū kope e hoʻohana ai i ka homemade, creamer kō kō haʻahaʻa
• 2. E inu i ka wai aniani, tī tī, a i ʻole kombucha ma kahi o ka soda
• 3. E hoʻāʻo i ka oatmeal, chia pudding, a i ʻole ka yogurt parfait ma kahi o ka sereal kō
• 4. Koho i kahi pā granola olakino a home paha
• 5. E hoʻāʻo i nā tī a me kope ma kahi o nā mea inu ikaika
• 6. E ʻoliʻoli i nā mea ʻai i kālai ʻia, nā ʻāpana veggie homemade, a i ʻole nā ​​moa moa i hoʻomoʻa ʻia ma kahi o nā ʻāpana
• 7. E hoʻāʻo i ka palaoa a pau, i nā palaoa i kupu a i ʻole nā ​​mea ʻē aʻe me ka palaoa ma kahi o ka berena keʻokeʻo
• 8. E kuapo i nā hua maloʻo, nā kinipōpō ikehu, a i ʻole nā ​​hua kokoleka-i uhi ʻia no ke kanakē kō
• Loaʻa i kahi makemake Sugar? ʻAi i kēia ma kahi
• 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.

ʻO nā cereala Sugary, ka berena keʻokeʻo, ka soda, nā kī granola, a me nā mea inu ikaika ka laʻana o nā meaʻai a me nā mea inu e ʻai nui ka poʻe i kēlā me kēia lā.

ʻOiai paha he maʻalahi a ʻono kēia mau mea, hiki iā lākou ke hōʻeha i kou olakino inā ʻai pinepine ʻia.

ʻO ka mea pōmaikaʻi, he maʻalahi nā mea pani olakino no ka hapa nui o kēia mau mea e kūʻai a hana i ka home.

Eia nā swap olakino 8 no ka meaʻai a me nā mea inu i kēlā me kēia lā.

1. Ma kahi o ka waiū kope e hoʻohana ai i ka homemade, creamer kō kō haʻahaʻa

Hāʻawi ʻo Creamer i ka kofe i kahi ʻono momona a ʻono hoʻi a hele mai i nā ʻano ʻono scrumptious like ʻole, e like me ka mea ʻumeke a me ka mocha pepa.

Eia naʻe, ʻūpī maʻamau ia me ke kō kō, i ka manawa pinepine i ke ʻano o ka syrup kānina fructose kiʻekiʻe - kahi mea hoʻonanea e pili ana i nā hopena olakino maikaʻi ʻole e like me ka hoʻonui ʻana i ka nui o ka loaʻa kaumaha ().

Hoʻohui, nui nā kima kalima i loko nā kala like ʻole, nā mea mālama, a me nā mānoanoa e like me carrageenan ().

He mea maʻalahi ke hoʻololi i nā mea pani.

No kahi papa hana waiū ʻole, mea hoʻopili palena palena palena haʻahaʻa i hoʻonui ʻia i ke kō, e hoʻohana i kēia ʻano papa maʻalahi akā ʻono hoʻi:

• Hoʻokahi 13.5-auneke (400-ml) hiki i ka waiū niu momona a hoʻemi ʻia paha
• 1 punetēpu (15 ml) o ka maple syrup (a ʻoi aku paha e ʻono)
• 1 teaspoon (5 ml) o ka vanilla extract

E waiho wale i nā mea hana i loko o kahi ʻōmole a i ʻole ipu ipu aniani a hoʻoluliluli maikaʻi. E mālama iā ia i loko o ka pahu hau no 1 mau pule a i ʻole ka paʻa ʻana i nā pahu hau no ka mālama wā lōʻihi.

Inā makemake ʻoe e hoʻokolohua me nā mea ʻono ʻē aʻe, e hoʻāʻo e hoʻohui i kahi pahu o ke kinamona a i ʻole ka hua niu. No kahi wili kau, e hoʻohui i kahi spoonful o ka paukena purée a me kahi pinch o ka paukena pie spice.

E hoʻoluliluli maikaʻi i kāu mea creamer ma mua o ka hoʻohana ʻana iā ia.

2. E inu i ka wai aniani, tī tī, a i ʻole kombucha ma kahi o ka soda

Ua hoʻokūpaʻa ʻia nā hopena olakino maikaʻi ʻole o ka soda a me nā mea inu wai kō ma nā makahiki o ka noiʻi ʻepekema.

ʻO kahi laʻana, pili ka soda me ka hoʻonui ʻia o ka maʻi diabetes, ka momona, ka ate momona, a me ka maʻi metabolic - kahi hui o nā ʻōuli e pili pū me ke koko kiʻekiʻe a me ke kō i hoʻokiʻekiʻe ʻia ().

ʻOiai manaʻo ka poʻe he nui ʻo ka hoʻololi ʻana i ka sodaʻai ke koho ʻoi loa, hoʻonui paha ia i kāu makaʻu o nā ʻano e like me ka maʻi metabolic a me ka hahau ʻana ().

Inā inu ʻoe i ka soda mau, e noʻonoʻo e hoʻāʻo i kēia mau inu fizzy ʻē aʻe ma kahi.

• Ka wai aniani i hoʻokomo ʻia. E hoʻolei i nā ʻāpana o kāu mau hua punahele i loko o kahi hue o ka wai ʻōlinolino no kahi mea ʻono, kahi soda maikaʻi.
• Pā tī ʻōmaʻomaʻo. Inā ʻoe e ʻiʻini i kahi hoʻoponopono ʻana i ka caffeine, ʻo nā lama kī ʻōniʻoniʻo e like me SOUND a i ʻole Minna i loaʻa ka liʻiliʻi o ke kō ma mua o ka soda. Hiki iā ʻoe ke hana i kāu ponoʻī ma ka hoʻohana ʻana i kēia meaʻai.
• Kombucha. No ka ʻono o ka ʻono lahilahi me nā pono keu o ke probiotics, e kiʻi i kahi kombucha kō kō haʻahaʻa. ʻO nā mea ʻono a Brew Dr.'s Clear Mind a me Ginger Turmeric he 10 wale nō mau kō o ke kō no 14-auneke (415-ml) e lawelawe ana.

E hoʻomanaʻo i ka wai maʻamau kāu koho maikaʻi loa no ka noho hydrated i loko o ka lā.

3. E hoʻāʻo i ka oatmeal, chia pudding, a i ʻole ka yogurt parfait ma kahi o ka sereal kō

ʻO kahi pola kīʻaha ka meaʻai kakahiaka nui no nā poʻe he nui. ʻOiai ʻoi aku ka maikaʻi o kekahi mau koho ma mua o nā mea ʻē aʻe, ʻo ka hapa nui o nā cereala e kiʻekiʻe i ke kō a haʻahaʻa i ka hoʻopiha ʻana i nā macronutrients e like me ka protein a me ka fiber.

ʻO ka mea hou aku, kūʻai ʻia nā cereala kō i nā keiki i piha pinepine ʻia me ka syrup kānana fructose kiʻekiʻe a me nā kalaʻai ʻimi hoʻopunipuni e like me Red 40 - e pili pū ana paha me nā pilikia pili i ka lawena i nā keiki maʻalahi (,).

No kahi koho olakino, koho i kahi o nā protein kiʻekiʻe, nā ʻaina kakahiaka nui:

• Oatmeal. ʻO ka Oatmeal kahi koho cereal kūlohelohe i kiʻekiʻe i ka fiber a me ka protein. E hoʻāʻo e hoʻohana i ka oats, ʻolokaʻa ʻia, a i ʻoki ʻia hoʻi me nā mea momona e like me nā hua, nā nati, nā niu unsweetened, a me nā hua nati ().
• Pahu Chia. No kahi pāʻina momona a momona naʻe i ʻoluʻolu ʻia e nā keiki, e hoʻāʻo i kēia meaʻai momona, protein chia pudding.
• ʻO Yogurt parfait. Pākuʻi piha a i ʻole 2% mālamalama Greek yogurt me nā hua hou, ka niu unsweetened, a me nā ʻalemona i hamo ʻia no kahi koho kakahiaka piha.

ʻO ka mea hou aku, maʻalahi nā muesli homues a i ʻole granola e loaʻa ma ka pūnaewele.

4. Koho i kahi pā granola olakino a home paha

ʻO nā kī Granola kahi koho i kahi meaʻai māmā no nā poʻe he nui. Eia nō naʻe, hoʻopihapiha ʻia nā kī granola i makemake nui ʻia me nā kō a i hoʻohui ʻia a me nā mea ʻono ʻē aʻe, e like me nā ʻāpana kokoleka a i ʻole nā ​​pale candy

Kūlike nā mea āpau, hana kekahi mau mana i nā koho olakino. ʻO Thunderbird, RX, Purely Elizabeth, a me Autumn's Gold granola mau kī he mau laʻana e hoʻohana i nā meaʻai āpau a hoʻopaʻa i nā protein a me nā fiber.

Hoʻohui, hiki iā ʻoe ke hoʻāʻo i kahi papa hana granola homemade homemade, e like me kēia. He haʻahaʻa ia i hoʻohui ʻia i ke kō a hoʻohana i nā mea olakino e like me nā nati, nā ʻoka, nā hua, ka niu, a me nā hua maloʻo.

5. E hoʻāʻo i nā tī a me kope ma kahi o nā mea inu ikaika

ʻO ka poʻe e ʻimi nei i kahi wikiwiki e hoʻoikaika iā lākou ma o kā lākou lā e huli pinepine i nā mea inu ikehu.

ʻOiai hiki i kēia mau mea inu ke hoʻonui i ka noʻonoʻo a me ka nānā, ʻo ka hapa nui o ke awa i ka nui o nā kō a me nā mea stimulants. Inā pau i ka nui loa, hiki i kēia mau mea inu ke hana i nā pilikia olakino, e like me ka wikiwiki o ka puʻuwai a me ka hōʻino ʻana o ka puʻupaʻa ().

Hana nā mea inu inu ʻole momona a maikaʻi ʻole i ke kū maikaʻi no nā mea inu ikehu, e hoʻōla iā ʻoe me ka ʻole o nā hopena ʻē aʻe i makemake ʻole ʻia ().

Pākuʻi ʻia kēia i ke kī ʻōmaʻomaʻo, tī ʻeleʻele, tī oolong, yerba mate, a me ke kope.

I ka ʻoiaʻiʻo, hāʻawi paha lākou i nā keu pono ʻē aʻe. ʻO kahi laʻana, piha ka tī ʻōmaʻomaʻo me nā antioxidant i hiki ke hoʻonui i ke olakino puʻuwai a kōkua i ka hoʻohaʻahaʻa i nā pae kō kō (().

No ka makaʻala a kia nui ʻana, hiki iā ʻoe ke hana i nā loli nohona ʻē aʻe, e like me ka hiamoe nui ʻana, ka ʻai ʻana i ka papaʻai olakino, a me ka hoʻēmi ʻana i ke kaumaha. ʻO kēia ala, ʻaʻole ʻoe e hilinaʻi i nā mea hoʻonāukiuki.

6. E ʻoliʻoli i nā mea ʻai i kālai ʻia, nā ʻāpana veggie homemade, a i ʻole nā ​​moa moa i hoʻomoʻa ʻia ma kahi o nā ʻāpana

Me kā lākou ʻono paʻakai a me ka hulu crunchy, nā mea ʻai i meaʻai māmā loa.

Eia nō naʻe, nā mea ʻai hou, kālai ʻia e like me ka kukama, kāloti, keleka, nā radishes, a me ka daikon e hāʻawi pū i kahi crunch ʻoluʻolu. ʻO ka mea hou aku, kau lākou i ka fiber, nā wikamina, nā minelala, a me nā antioxidant.

E hoʻopili i kāu mau mea kanu me ka mea hoʻowali momona-momona e like me guacamole, hummus, a i ʻole ʻūlū pi ʻeleʻele no ka hoʻopihapiha, meaʻai māmā.

Eia kekahi mau mea ukana huaʻai hou aku.

• ʻĀpana Kale. Haʻihaʻi i nā calorie akā hoʻopili ʻia me nā mea momona, hele mai nā kaleka kale i nā ʻono like ʻole. Hiki iā ʻoe ke hana i kāu mau puʻupuʻu cheesy ponoʻī ma ka hāhai ʻana i kēia kuhikuhi.
• Nā ʻāpana beet. ʻO nā beets nā lau momona i hāʻawi ʻia i nā pono he nui, e like me ka hōʻemi ʻana i ka mumū a me ka hoʻoikaika ʻana i ka olakino puʻuwai. ʻOno lākou ke hana ʻia i loko o nā mea momona, nā ʻāpana crunchy ().
• Pepeiao moa. Hāpai ʻia ʻo Chickpeas me ka fiber a me ka magnesium - he mineral he mea nui ia no ka kaohi kō kō a me nā hana a ke aʻalolo. E hāhai i kēia papa hana e hana i nā pipiʻi crispy no kahi koho ʻāpana kikoʻī ().

Hiki iā ʻoe ke hana i nā mea kanu, zucchinis, parsnips, eggplant, kāloti, a me nā radishes i loko o nā ʻāpana nutritious i ka umu.

Hoʻohui ʻia, ma ka hoʻomoʻa ʻana i nā ʻāpana lahilahi o kaʻuala a ʻuala paha, hiki iā ʻoe ke hana i kahi koho ʻoi aku ke olakino e kūʻai aku i nā ʻuala i kūʻai ʻia mai ka hale kūʻai, i kiʻekiʻe pinepine i nā caloriu, nā aila, a me ka paʻakai.

7. E hoʻāʻo i ka palaoa a pau, i nā palaoa i kupu a i ʻole nā ​​mea ʻē aʻe me ka palaoa ma kahi o ka berena keʻokeʻo

Makemake ka hapa nui o ka poʻe i ka palupalu, ka uluna o ka berena keʻokeʻo ma mua o nā berena puʻuwai e like me ka palaoa a me ka rai. Eia nō naʻe, e like me nā huahana palaoa a pau i hoʻomaʻemaʻe ʻia, hāʻawi ka berena keʻokeʻo i ka waiwai liʻiliʻi, no ka mea, haʻahaʻa ia i ka fiber, protein, vitamins, minerals, a me nā antioxidants ().

E like me ka mea, ke kuapo ʻana iā ia me nā koho kūpono hou aʻe hiki ke hoʻomaikaʻi i kou olakino.

Inā ʻoe e ʻimi nei i kahi berena olakino, e koho i kahi palaoa āpau, i kupu ʻia aʻe, e like me ka berena ʻo Ezekiel. He kiʻekiʻe i loko o ka protein a me ka fiber, a ke hoʻonui nei ke kaʻina sprouting i ka loaʻa o kekahi mau mea momona a hoʻemi i ka hopena o ka berena i kāu pae kō kō (().

Hoʻohui, hiki iā ʻoe ke koho mai nā ʻano ʻono ʻono, ʻaʻohe palaoa, e like me:

• ʻAlalā ʻuala. ʻO ka lahilahi, nā ʻoki palaʻai uala e hana i kahi pani maikaʻi loa no ka berena keʻokeʻo. ʻAʻole wale ka momona o ka ʻuala momona akā maʻalahi pū kekahi, no ka mea hiki ke uhi ʻia me nā mea āpau ().
• Hoʻopili ka chard Swiss a lettuce paha. ʻO ka hoʻopaʻa ʻana i ka sanima i loko o ka lau o ka chard Swiss a i ʻole ka lettuce romaine hiki ke hoʻoliʻiliʻi nui i kāu loaʻa ʻana o ka calorie. Hoʻopili, piha kēia mau lau ʻōmaʻomaʻo me nā huaora, nā minelala, a me nā antioxidants (,).
• Nā pāpale mushroom Portobello. Hoʻopiha ʻia nā hāhi Portobello me nā mea momona e like me nā huaora B, puluniu, a me selenium. Eia kekahi, haʻahaʻa lākou i nā calories ().

ʻO Butternut squash toast, berena cauliflower, berena flax, a me 100% rai palaoa nā koho olakino ʻē aʻe hiki iā ʻoe ke hoʻohana ma kahi o ka berena keʻokeʻo.

8. E kuapo i nā hua maloʻo, nā kinipōpō ikehu, a i ʻole nā ​​hua kokoleka-i uhi ʻia no ke kanakē kō

ʻO ka leʻaleʻa ʻana i kahi wahi momona momona maikaʻi ke olakino maikaʻi. Eia nō naʻe, ʻo ka ʻai ʻana i nā meaʻai kō e like me ke kanakē pinepine hiki ke hoʻonui i kou makaʻu i nā ʻano e like me ka momona, diabetes, a me nā maʻi puʻuwai ().

Eia nō naʻe, maʻalahi ke kūʻai aku a hana i nā mea ʻono ʻono ʻē aʻe he nui. Pākuʻi ʻia kēia mau mea:

• Hua maloʻo. ʻO nā hua maloʻo kahi kumu paʻa o nā mea momona e hāʻawi i ka waiwai waiwai nui aʻe ma mua o ka momona. E hoʻāʻo e kuapo i nā kanakē me nā mea liʻiliʻi o nā strawberry maloʻo maloʻo ʻole, nā manga, a me nā ʻāpala ().
• Nā kinipōpō ikehu. Hoʻopili nā pōpō ikehu homemade i kahi momona o ka momona. E hoʻāʻo i kēia meaʻai, kahi e kaulike i nā mea momona me nā protein-waiwai.
• ʻO ka hua-uhi kokoleka. ʻO ka hoʻowalewale ʻana i nā meaʻai momona maoli e like me nā ʻāpana maiʻa a i ʻole nā ​​strawberry i loko o ke kokoleka pouli waiwai nui kahi ala olakino e hoʻopiha ai i kāu mau momona momona ().

ʻO Smoothies, nā yogurt parfaits, a me nā huaʻai hou me ka waiūpaka nut kekahi mau koho olakino ʻē aʻe inā ʻoe e ʻokiʻoki ana i ke kanakē.

Loaʻa i kahi makemake Sugar? ʻAi i kēia ma kahi

Ke laina lalo

E like me kāu e ʻike ai, hiki ke maʻalahi a ʻono hoʻi ka hana ʻana i nā swaps olakino no nā meaʻai o kēlā me kēia lā.

Hoʻohui, hōʻemi i kāu lawe ʻana i ka momona o ka calori, nā mea momona momona i ke koho ʻana i nā meaʻai āpau ke hoʻomaikaʻi i kou olakino holoʻokoʻa.

E hoʻāʻo i kekahi o nā mea ʻono ʻē aʻe i helu ʻia ma luna ke makemake ʻoe i kahi meaʻai māmā a hoʻomākaukau paha i kāu papaʻai aʻe.