Mea ʻai māmā wikiwiki a me ke olakino

Anter

• ʻO nā manawa maikaʻi loa no ka ʻaina awakea
• ʻO ka palaoa smoothie maiʻa me ka kokoleka
• Nā Pono:
• Hoʻomākaukau hoʻomākaukau:
• ʻO ka palaoa kuki Oatmeal
• Nā Pono:
• Hoʻomākaukau hoʻomākaukau:

E maʻalahi e hoʻomākaukau i nā meaʻai māmā a me ke olakino a pono e loaʻa nā meaʻai waiwai i nā mea pono kūpono no ka hana pono ʻana o ke kino, e like me nā hua, nā hua, nā kīʻaha piha a me nā huahana waiū. ʻO kēia mau meaʻai māmā nā koho maikaʻi loa no nā meaʻai māmā a maʻalahi hoʻi e ʻai ai i ke kakahiaka a i ke awakea, a i ʻole e ʻai ai ma mua o ka hiamoe. ʻO kekahi mau laʻana o nā meaʻai māmā a wikiwiki hoʻi:

• Huaʻai huaʻai;
• ʻO ka yogurt skimmed me nā hua maloʻo a me nā ʻanoʻano;
• Waiū Skimmed me ka granola;
• ʻO nā hua me nā pahū e like me Maria a i ʻole cracker;
• ʻO nā wai momona hua kō ʻole, me nā lau lau a me nā ʻanoʻano.

E nānā i nā koho maikaʻi loa i loko o ke wikiō ma lalo:

ʻO nā manawa maikaʻi loa no ka ʻaina awakea

Pono e hana i nā meaʻai māmā i kēlā me kēia 2 a i ʻole 3 mau hola, a pēlā e pale ai i nā wā o ka hoʻokēʻai a me ka ikehu haʻahaʻa. ʻO nā mea ʻai māmā i hana ʻia i ka pō, ma ka ʻaoʻao ʻē aʻe, pono e hoʻopau ʻia ma ka liʻiliʻi o ka hapalua hola ma mua o ka hiamoe, i mea e hoʻopilikia ʻole ai ka digestion i ka hiamoe a no laila ʻaʻole ke kumu o ka ʻai i ka reflux. Eia hou, pono nō hoʻi ʻoe e hōʻalo i ka inu ʻana i nā mea inu caffeine, e like me ke kope a me ke kī ʻōmaʻomaʻo, a i 3 mau hola ma mua o ka hiamoe ʻana, i ʻole e hoʻomoe i ka hiamoe.

Pono nā keiki e ulu ana a me nā ʻōpio e hoʻohana i ka waiū holoʻokoʻa a i ʻole semi-skimmed a me nā mea hana waiū, ʻoiai ʻo ka momona i loko o kēia mau meaʻai nā mea momona nui no ka ulu pono ʻana.

ʻO nā mea aʻe ʻelua mau meaʻai no ka meaʻai māmā a me ke olakino hiki ke hoʻopau ʻia i ka lā holoʻokoʻa.

ʻO ka palaoa smoothie maiʻa me ka kokoleka

Nā Pono:

• 200 ml o ka waiū skimmed
• 1 maiʻa
• 1 punipuni chia
• 2 punetune kokoleka māmā

Hoʻomākaukau hoʻomākaukau:

Peel i ka maiʻa a kuʻi i nā mea āpau i ka blender. Hiki ke hele pū me kēia inu me 3 toast holoʻokoʻa a i ʻole 4 Maria ʻano kuki.

ʻO ka palaoa kuki Oatmeal

Nā Pono:

• 2 mau kīʻaha palaoa āpau;
• 2 mau kīʻaha oaka;
• 1 kīʻaha kokoleka;
• 3/4 kīʻaha kō;
• 2 puna puna hu;
• 1 Huamoa;
• 250 i ka 300 g pata, inā makemake ʻoe ia i ke ʻano palupalu a i ʻole 150 g no nā kuki ʻoi aku ka paʻakikī;
• 1/4 kīʻaha olonā;
• 1/4 kīʻaha o Sesame.

Hoʻomākaukau hoʻomākaukau:

1. Hoʻohui i nā mea āpau me kahi puna a kāwili / kāwili i nā mea āpau me ka lima. Inā hiki, e hoʻohana pū me ke kui kui, i like ai ka palaoa me ka homogeneous i hiki.

2. E wehe i ka palaoa a ʻokiʻoki i mau ʻāpana me ka hoʻohana ʻana i kahi kinona liʻiliʻi a i ʻole ke kinona āu e makemake ai. A laila, waiho i nā kuki i loko o ka pepa bakena i uhi ʻia me ka pepa ʻāpana, e hohola ana i nā kuki i mea e pili ʻole ai kekahi i kekahi.

3. E waiho i ka umu i preheated ma 180ºC ma kahi o 15 mau minuke a i ka manawa e kuke ai ka palaoa.

Hiki ke hana i nā kuki Oatmeal i ka hopena pule e pau ai ma ke ʻano he meaʻai māmā a olakino olakino i loko o ka pule. ʻO ka loaʻa ʻana o nā ʻanoʻano e waiwai nā kuki i nā momona momona no ka puʻuwai a me nā olonā e hoʻomaikaʻi ai i ka hana o ka ʻōpū.

E ʻike i nā manaʻo hoʻomoʻa olakino ʻē aʻe i:

• Meaʻai māmā
• Mea ʻai ahiahi