Nā Manaʻo Pōʻaka Kalorona Low-Calorie e wahie ai i kāu Kakahiaka

Anter

• Nā Waffles me ka Blueberry Maple Syrup
• ʻO Spinach a me Bacon Omelet
• ʻO kaʻuala a me Granola Parfait
• Bagel a me ka waiūpaʻa me ka ʻōmato
• Pākeke Pākī a me ka Maiʻa
• ʻO Blueberry-Pistachio Parfait
• Berry Smoothie
• ʻO nā Waffles Whole-Grain me Ricotta, Peaches, a me nā Almond
• ʻO Quinoa Warm a me Apple Cereal
• ʻO Ricotta lāua ʻo Wrap Wrap
• ʻO ka palaʻai huaʻai holoʻokoʻa me nā ʻalemone a me ka maiʻa
• ʻO nā koho ʻai kakahiaka haʻahaʻa-calorie maikaʻi
• Nānā no

Ua pololei paha ʻo Māmā i kāna ʻōlelo ʻana: "ʻO ka ʻāina kakahiaka ka ʻai nui nui o ka lā." ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana i ka ʻaina kakahiaka haʻahaʻa haʻahaʻa he mea maʻamau i kēlā me kēia lā no 78 pakeneka o ka poʻe i loko o ka National Weight Control Registry (ua nalowale lākou a pau ma kahi o 30 paona a mālama iā lākou no hoʻokahi makahiki). A kahi aʻo 2017 i ka Nūpepa o ka American College of Cardiology hoʻohui i nā hōʻike hou aʻe he kipi ka hoʻolālā ʻana i ka haʻalele ʻana i ka ʻaina kakahiaka. Ua ʻike ʻia ʻo ka poʻe ʻaʻole i ʻai i ka ʻaina kakahiaka, ʻoi aku ka nui o ka pilikia no nā maʻi maʻi cardiovascular e like me ka cholesterol kiʻekiʻe a me ke koko.

Inā ʻoe e hoʻāʻo e lilo i kaupaona, ʻaʻole makemake ʻoe e hōʻalo loa i ka ʻaina kakahiaka akā e koho i kekahi o kēia mau papa ʻaina ʻaina haʻahaʻa-calorie a i ʻole nā ​​manaʻo ʻai e māʻona ai kou pōloli me ka ʻole sabotaging i kāu ʻano olakino. No laila e ho'ōki i ka helu ʻana i ka kofe ma ke ʻano he ʻai ʻai a hoʻomaka i kou lā ma ke ʻano olakino me kekahi o kēia mau ʻaina kakahiaka haʻahaʻa haʻahaʻa. (Aʻe aʻe: ʻO nā manaʻo kakahiaka kakahiaka maikaʻi mai Jen Widerstrom)

Nā Waffles me ka Blueberry Maple Syrup

Nā helu pāʻina kakahiaka haʻahaʻa-calorie: 305 calories

Nā Pono:

• 1/3 kīʻaha blueberry paʻahau
• 2 teaspoons maple syrup
• 2 waffle palaoa holoʻokoʻa
• 1 mau puna pecan

Pehea e: ʻO nā blueberry uila a me ka syrup pū no 2 a 3 mau minuke, a pau ka wai i ka hua. Pālehu a hoʻomoʻa me ka syrup blueberry mehana. E kāpīpī me nā pecan.

ʻO Spinach a me Bacon Omelet

Nā helu o ka ʻaina kakahiaka haʻahaʻa-calorie: 308 calories

Nā Pono:

• 1 hua manu a me 2 hua manu keʻokeʻo
• 2 ʻāpana puaa turkey i hoʻomoʻa ʻia, ʻūlū ʻia
• 1 kīʻaha spinach pēpē
• Pākī kuke
• 1 ʻoki i ka toast-palaoa āpau
• 1 puna puna

Pehea e: Pākuʻi i nā hua, ka puaʻa, a me ka milo. E uhi i ka skillet me ka ehu kuke; kuke i ka hui hua moa a lawelawe me ka toast a me ka bata. (E pili ana: ʻO wai ka mea olakino: Whole Eggs or Egg Whites?)

ʻO kaʻuala a me Granola Parfait

Nā helu o ka ʻaina kakahiaka haʻahaʻa-calorie: 304 calories

Nā Pono:

• 1 ipu (6 auneke) yogurt haʻahaʻa momona
• 2 puna meli
• 1/4 teaspoon mea ʻala ʻala
• 1 kuina granola crunchy hua palaoa, haki
• 1/2 kīʻaha pākī kēne

Pehea e: Hui pū i ka yogurt, ka meli, a me nā mea ʻie paukena. I loko o kahi pola, hoʻohuihui ʻia ʻo ka yogurt, nā ʻāpana granola-bar, a me ka palaʻai.

Bagel a me ka waiūpaʻa me ka ʻōmato

Nā helu o ka ʻaina kakahiaka haʻahaʻa-calorie: 302 Kalepona

Nā Pono:

• 1 liʻiliʻi (3-auneke) ʻeke palaoa holoʻokoʻa
• 2 punetēpē kirīmi haʻahaʻa momona
• 2 ʻāpana kōmato nui
• ʻO ka paʻakai a me ka pepa eʻono ai

Pehea e: ʻO nā ʻāpana bagel i kālua ʻia a pālahalaha ʻia me ka tī waiū. ʻO luna i kēlā me kēia ʻaoʻao me kahi ʻāpana o ke kōmato a me ka wā me ka paʻakai a me ka pepa.

Pākeke Pākī a me ka Maiʻa

Nā helu o ka ʻaina kakahiaka haʻahaʻa-calorie: 306 calories

Nā Pono:

• 1/2 maiʻa liʻiliʻi, ʻokiʻoki
• 2 teaspoons pata pīnī
• 1/3 kīʻaha i hoʻomākaukau ʻia i ka paila palaoa piha
• 1 meli kōpana

Pehea e: E hoʻomoʻa i ka maiʻa a me ka waiʻona i ka palaoa. Hoʻomoʻa i nā pancake e like me nā ʻōlelo ʻōkuhi, a lawelawe me ka meli i kahe ʻia ma luna. (Pili: 10 Keto-ʻAe ʻAi Pancake Recipe)

ʻO Blueberry-Pistachio Parfait

Nā helu o ka ʻaina kakahiaka haʻahaʻa-calorie: 310 Kalepona

Nā Pono:

• 3/4 kīʻaha nonfat Greek yogurt
• 1 meli kōpana
• 1 mau punetelu pistachios ʻokiʻoki
• Kinamona 1 teaspoon
• 3/4 kīʻaha blueberry (hou a paʻa paha) 1/2 kīʻaha Kashi GoLean Honey Almond Flax Crunch

Pehea e: Hoʻohui yogurt, meli, pistachios, a me ke kinamona. ʻO luna me nā blueberries a me Kashi cereal.

Berry Smoothie

Nā helu o ka ʻaina kakahiaka haʻahaʻa-calorie: 310 Kalepona

Nā Pono:

• 1 kīʻaha kaila Helene momona ʻole
• 1/2 kīʻaha huʻa hua (kekahi ʻano)
• 1/2 maiʻa
• 1/2 kīʻaha vanilla soy waiu

Pehea e: Hoʻohui i nā mea hoʻohui āpau i ka blender a kāwili a hui pū ʻia. (Related: 10 Green Smoothies e aloha kekahi)

ʻO nā Waffles Whole-Grain me Ricotta, Peaches, a me nā Almond

Nā helu o ka ʻaina kakahiaka haʻahaʻa-calorie: 410 calories

Nā Pono:

• 2 mau waffle-palaoa piha (toasted)
• 1/4 kīʻaha ʻāpana skim-skim
• 1/2 ʻoki ʻoki ʻia nā peach paʻahau
• 1 mau punetune i hōʻoki ʻia i nā ʻalemona

Pehea e: E hohola kaulike i nā waffle me ka ricotta. ʻO luna me nā peach paʻakai a me nā ʻalemona.

ʻO Quinoa Warm a me Apple Cereal

Nā helu o ka ʻaina kakahiaka haʻahaʻa-calorie: 400 calories

Nā Pono:

• 2/3 kīʻaha quinoa i kuke ʻia
• 1/2 kīʻaha waiū nonfat
• ʻ cuppala ʻoki ʻoki
• 1 punetune nā walnuts ʻoki ʻia
• Kinamona, no ka pāpale

Pehea e: E puhi i ka quinoa, ka waiū, a me nā ʻāpala i loko o ka microwave no 30 kekona. ʻO luna me nā walnuts a kāpīpī me ka kinamona. (E pili pū ana: ʻO kēia mau mea ʻai ʻai Quinoa 10 e poina iā ʻoe a pau e pili ana i ka Oatmeal)

ʻO Ricotta lāua ʻo Wrap Wrap

Nā helu o ka ʻaina kakahiaka haʻahaʻa-calorie: 400 calories

Nā Pono:

• 1/3 kīʻaha hapa-skim ricotta
• 1 tortilla palaoa piha
• 1/2 kīʻaha ʻāpana pears
• 4 teaspoons ʻokiʻoki i nā pistachio

Pehea e: E hohola pono i ka ricotta ma kekahi ʻaoʻao o ka tortilla. ʻO luna me nā pears a me nā pistachios a me nā ʻōwili.

ʻO ka palaʻai huaʻai holoʻokoʻa me nā ʻalemone a me ka maiʻa

Nā helu o ka ʻaina kakahiaka haʻahaʻa-calorie: 410 calories

Nā Pono:

• 1 kīʻaha palaoa i wili ʻia
• 3/4 kīʻaha waiū nonfat
• 2 punetune nā ʻalemona slivered
• 1/2 maiʻa, ʻoki

Pehea e: E ninini i ka palaoa i wili ʻia i loko o kahi pola. ʻO luna me ka waiū, nā ʻalemona, a me ka maiʻa.

ʻO nā koho ʻai kakahiaka haʻahaʻa-calorie maikaʻi

Mai Starbucks

• Oatmeal me ke kō ʻulaʻula a me nā nati (310 calories)
• Kope ʻeleʻele kiʻekiʻe

Mai Dunkin 'Donuts

• Veggie Egg White Sandwich (290 calories)
• Kofe maʻamau me ka waiū skim (25 calories)

Nānā no