4 Pāʻina olakino naʻau e lawe i 20 mau minuke a ʻoi iki paha

Anter

• Kaha ʻAlika Papaya Mahana
• Nā Pono
• Kuhikuhi
• ʻO Blueberry lāua ʻo Cacao Chiaseed Pudding
• Nā Pono
• Kuhikuhi
• ʻO ka niu a me ka Berry Quinoa Porridge
• Nā Pono
• Kuhikuhi
• ʻAla Uala Salmon uahi
• Nā Pono
• Kuhikuhi
• Hoʻomākaukau Meaʻai: ʻAina kakahiaka i kēlā me kēia lā

Hiki i kekahi ke hana i ka pō ma mua.

Loaʻa iā mākou āpau kēlā mau kakahiaka kakahiaka ke manaʻo nei ʻoe e holo nei ʻoe e hoʻāʻo nei e hana i nā mea he nui i ka manawa hoʻokahi. A i kēia mau kakahiaka, e hāʻule pinepine ana ka ʻai ʻana i ka ʻaina kakahiaka maikaʻi ma ke ala. E ʻalohi paha ʻoe i ka ʻaina kakahiaka e waiho ana iā ʻoe me ka pōloli i hoʻokahi hola ma hope a i ʻole haʻalele wale nei i ka ʻaina kakahiaka.

Ke hoʻomaka nei i kou lā me kahi papa ʻaina momona ka mea maʻamau no ke olakino lōʻihi. Heʻoiaʻiʻo maoli nō kēia i ka hoʻokomo ʻana o kāu kakahiaka i nā mea olakino naʻau e hoʻohui i ka fiber, nā antioxidants, a me ka omega-3.

ʻOiai ʻo ka maʻi puʻuwai ke kumu o ka make ma waena o nā kāne a me nā wahine ʻelua o ʻAmelika, hiki i kāu papaʻai ke hana ma ke ʻano he hoʻokahi ala e koho ai e kōkua i ka hōʻemi ʻana i kou makaʻi.

No laila, pehea ʻoe e hōʻoia ai ke nānā nei i kou puʻuwai ʻoiai ke hele nei i kēlā mau kakahiaka chaotic? No ka hāʻawi ʻana iā ʻoe i kekahi mau manaʻo, ua hōʻuluʻulu wau i ʻehā mau huaʻai wikiwiki, naʻau-maikaʻi, kekahi o ia mau mea hiki iā ʻoe ke hoʻomākaukau ma mua o ka manawa.

Kaha ʻAlika Papaya Mahana

ʻO kēia meaʻai kahi koho hoʻopiha! ʻO Papaya a me nā ʻoka i ʻōwili ʻia i loko o ka naʻau olakino puʻuwai, nā minelala, a me kahi liʻiliʻi o nā protein i hoʻokumu ʻia me nā mea kanu. ʻAʻole e hōʻike ʻia ka waiwai o ka papaya i ka wikamina C. Hiki iā ʻoe ke hana i nā ʻāpana he nui o kēia e hoʻomākaukau ka ʻaina kakahiaka no ka pule holoʻokoʻa.

Ka lawelawe ʻana i ka nui: 1

Ka manawa kuke: 10 mau minuke

Nā Pono

• 1/2 kī ʻoka i ʻōwili ʻia
• 1 / 2-1 kīʻaha wai wela (e pili ana i ka mānoanoa āu e makemake ai i kāu cereal)
• dash of cinnamon
• 1/2 kīʻaha kokoleka
• 1/2 kīʻaha papaya hou
• 1/4 kīʻaha granola
• 1 scoop o ka vanilla protein-based protein (pono ʻole)

Kuhikuhi

1. Hoʻohui i nā ʻoka i ʻōwili ʻia, ke kinamona, a me ka wai wela i loko o ka ipu hao.
2. Kuke ma ke kapuahi no 5-10 mau minuke, a i ʻole mānoanoa.
3. I loko o kahi pola lawelawe, hoʻohui i ka yogurt niu, papaya hou, a me granola.

ʻO Blueberry lāua ʻo Cacao Chiaseed Pudding

ʻO nā puddings Chiaseed kahi koho kakahiaka nui loa no ka mea maʻalahi lākou e hoʻolei pū i ka pō ma mua a mālama i loko o ka pahu hau no ka ʻai wikiwiki i ka lā kakahiaka.

ʻO nā hua Chia kahi kumu nui o ka fiber hiki ke hoʻoheheʻe ʻia a me ka omega-3 a loaʻa i kahi nui o nā protein i hoʻokumu ʻia me nā mea kanu. Nui ka waiwai o ka Cacao nibs i ka magnesium, kahi mineral nui e hoʻokani i nā mea i ʻoi aku ma mua o 300 mau enzymes i hoʻohana ʻia i nā hana koʻikoʻi e like me synthesizing DNA, RNA, a me nā protein.

Ma ke ʻano he ʻaoʻao, hiki ke mālama ʻia i ka puding chiaseed i loko o kahi pahu aniani lele i loko o ka pahu hau no hoʻokahi pule.

Lawelawe: 2

Ka manawa kuke: 20 mau minuke

Nā Pono

• 1 mau kīʻaha chia
• 2 mau kīʻaha waiū waiū ʻole (e hoʻāʻo i ka ʻalemona, cashew, a i ʻole ka waiū niu)
• 1/2 kīʻaha blueberry hou
• 1/4 kīʻaha nibao kakao maka
• meaʻono e ʻono, e like me ka maple syrup a i ʻole ka meli kūloko (pono ʻole)

Kuhikuhi

1. Hoʻohui pū i nā ʻano chia, ka waiū waiu ʻole, a me nā mea hoʻohiʻona koho ʻole a waiho i loko o ka pahu hau no 20 mau minuke a hiki i ke ʻano o ka gel. E hoʻoulu i kekahi manawa i kēia manawa.
2. Kaha: Hiki iā ʻoe ke hana i kāu puding chiaseed a mānoanoa ma ka hoʻemi ʻana i ka wai. Hoʻohui i ka wai e hoʻoliʻiliʻi. Inā ʻoe e hoʻohana ana i ka wai niu momona momona, e mānoanoa ka puding.
3. ʻO luna me nā blueberry hou a me nā nibao kakao.

ʻO ka niu a me ka Berry Quinoa Porridge

Manaʻo ʻo quinoa wale no nā ipu momona? E noʻonoʻo hou! ʻO Quinoa kahi ʻano ʻenehana, akā hana ia e like me ka palaoa. He momona ia i ka fiber, protein, a me nā minelala. ʻO ka pōmaikaʻi o ka hana ʻana i ka porridge kakahiaka me ka hoʻohana ʻana i ka quinoa hiki ke hana ʻia i ka pō ma mua, a laila hiki iā ʻoe ke hoʻomaʻamaʻa hou i ke kakahiaka aʻe.

Lawelawe: 1

Ka manawa kuke: 10 mau minuke

Nā Pono

• 1/2 kīʻaha quinoa
• 1 kiaha wai
• 1/2 kīʻaha waiu niu momona piha
• 1 tbsp syrup maple
• 2 kele. nā hua hemp
• wai o 1/2 lemona
• ʻāpana o ke kinamona honua
• 1/2 kīʻaha raspberry hou
• 1/4 kīʻaha kīʻaha niu

Kuhikuhi

1. E kāwili i ka wai a me nā flakes quinoa i loko o ka ipu hao. Hoʻomaʻa i ka wela mehana a palupalu nā flakes. E hoʻomoʻi i ka waiū niu a kuke a mānoanoa ka porridge.
2. E hoʻoulu i ka syrup maple, nā ʻano hemp, a me ka wai lemon.
3. Eia hou, ma muli o ke ʻano āu e hoʻohana nei, hiki i ka manawa kuke ke lawe i kēlā me kēia wahi mai 90 kekona a i 5 mau minuke.
4. ʻO luna me ke kinamona honua, nā huaʻaleka hou, a me nā flakes niu shredded.

ʻAla Uala Salmon uahi

ʻO ka salmon puhi kahi kumu waiwai nui o ka protein a me ka omega-3. ʻO ka ʻai ʻana i nā meaʻai i waiwai i ka omega-3 fatty acid hiki ke hoʻēmi i nā triglycerides a me ke kahe o ke koko, hiki ke hoʻohaʻahaʻa i ka pilikia o ka maʻi puʻuwai. Hiki i ka Omega-3 momona mau waikawa ke hoʻemi i ka mumū a hoʻomaikaʻi i ke olakino olakino a me ka olakino olakino.

Lawelawe: 4

Ka manawa kuke: 15-20 mau minuke

Nā Pono

• 1 ʻuala nui
• 1 tbsp hummus maʻalahi
• 4 oz salmon puhi
• ʻO Dijon mākeke e ʻono
• parsley hou e hoʻonani

Kuhikuhi

1. E ʻokiʻoki i ka ʻuala loloa i nā ʻāpana mānoanoa 1/4.
2. E kau i nā ʻualaʻuala i loko o kahi mea hoʻomoʻa ma kahi kiʻekiʻe ma kahi o 5 mau minuke a hiki i ka kuke ʻana. Pono ʻoe e toast i nā manawa he nui e pili ana i ka lōʻihi o kāu hoʻonohonoho toaster.
3. ʻO luna me hummus a me Dijon mustard. E kau i ka salemona puhi ʻia ma luna a hoʻopau me ka pāhiri hou.

Hoʻomākaukau Meaʻai: ʻAina kakahiaka i kēlā me kēia lā

ʻO McKel Hill, MS, RD, ka mea nāna i hoʻokumu oUa wehe ʻia ka meaʻai, kahi pūnaewele ola olakino i hoʻolaʻa ʻia no ka hoʻonui ʻana i ke olakino o nā wahine ma ka honua holoʻokoʻa ma o nā kuhikuhi ʻana, nā ʻōlelo aʻoaʻo pono, nā pono, a me nā mea hou aʻe. ʻO kāna puke kuke, "Nutr Stripped," kahi mea kūʻai aku maikaʻi loa loa, a ua hōʻike ʻia ʻo ia i ka Magazine Magazine a me ka Magazine Health Women.