ʻO nā manaʻo kakahiaka kakahiaka wikiwiki a olakino hoʻi

Anter

• Ua noi mākou iā Mitzi Dulan, ka mea ʻai papa inoa a me ka mea kākau o ʻO ka papaʻai All-Pro, no ka manaʻo wikiwiki, olakino kakahiaka no ka pule holoʻokoʻa.
• Papa inoa meaʻai olakino:
• Ka papa inoa o nā meaʻai olakino:
• E ʻike i nā meaʻai olakino maikaʻi āu e hauʻoli ai i ka Pōʻakolu a i ka Pōʻalima.
• ʻO ka mea papa inoa papa inoa a me ka mea kākau o ʻO ka papaʻai All-Pro, ʻO Mitzi Dulan, kaʻana like i nā manaʻo kakahiaka a me ke olakino olakino no kou Pōʻakolu a hiki i ka Pōʻalima.
• Ka papa inoa o nā meaʻai olakino:
• Ka papa inoa o nā meaʻai olakino:
• Ka papa inoa o nā meaʻai olakino:
• Nānā no

Ua noi mākou iā Mitzi Dulan, ka mea ʻai papa inoa a me ka mea kākau o ʻO ka papaʻai All-Pro, no ka manaʻo wikiwiki, olakino kakahiaka no ka pule holoʻokoʻa.

Ke waiho nei nā kīʻaha cereal iā ʻoe me ka ʻole o ka hoʻouluulu ʻia - a māluhiluhi hoʻi e 10 a? Eia ka luʻi a Mitzi: ʻO kēlā me kēia manaʻo ʻaina kakahiaka maikaʻi hiki ke lawe i 10 mau minuke (a i ʻole ka liʻiliʻi) no ka hoʻomākaukau ʻana a pono e hoʻopiha ʻia me nā meaʻai e lawa ai ʻoe i ke kakahiaka. Eia nā meaʻai i piha i nā meaʻai olakino āna i lawe mai ai (ʻaʻole i hoʻokomo ʻia ka blender).

PŌʻAKAHI

E ho'ōla i kāu hihia o ka Pōʻakahi - a pale i ke anu o kāu hoa hana - me kahi smoothie hoʻoikaika kino. E hoʻokuʻu wale i nā meaʻai a pau i loko o kahi blender, kaomi i ke pihi a laila inu i kou ala i kahi pule olakino. Hoʻomaopopo: Inā ʻaʻole kāu waiū ka mea maʻamau, e kuapo no ka waiū soy.

Papa inoa meaʻai olakino:

1/2 maiʻa

1 kīʻaha hua paʻahau

1 scoop ka pauka protein whey

2 kāloti

ʻO ka lima o ka milo pēpē hou

1 kīʻaha 1% waiū kūlohelohe

helu calorie: 300

PŌʻALUA

E hoʻomaka i ka hoʻomaka mua ʻana i ka pale ʻana i nā maʻi puʻuwai a me ka mālama ʻana i kāu kōkōlika i kahi pae olakino me ke kakahiaka o ka fiber. Hoʻohui i ka piha lima o nā blueberry-kahi kumu waiwai nui o nā antioxidants-i kahi pola o ka oatmeal. E hoʻolapalapa i kahi hua manu no kahi ʻaoʻao o ka protein (ʻoluʻolu e ʻoki i ka melemele).

Ka papa inoa o nā meaʻai olakino:

1 kīʻaha oatmeal

½ kīʻaha blueberries

1 hua manu

Helu Kalori: 225

E ʻike i nā meaʻai olakino maikaʻi āu e hauʻoli ai i ka Pōʻakolu a i ka Pōʻalima.

[poʻomanaʻo = ʻOi aku nā manaʻo nui o ka ʻaina kakahiaka mai ke kauka mea hoʻopaʻa inoa & ka mea kākau ʻo Mitzi Dulan.]

ʻO ka mea papa inoa papa inoa a me ka mea kākau o ʻO ka papaʻai All-Pro, ʻO Mitzi Dulan, kaʻana like i nā manaʻo kakahiaka a me ke olakino olakino no kou Pōʻakolu a hiki i ka Pōʻalima.

PŌʻAKOLU

ʻO kēia lā puʻupuʻu! E hoʻopaʻa iā ʻoe iho ma luna o ka ʻūhā waena o ka pule me ka hoʻoulu ʻana i ka ikehu. He mea maʻalahi kēia ʻai wikiwiki e like me ka ninini ʻana i kahi pahu cereal: E hui wale i nā hua a me ka waiū i loko o ke kīʻaha, e hoʻolei i loko o ka pā i uhi ʻia me ka ʻaila wōnati, e hoʻohui i nā mea ʻē aʻe a hui pū me ka ʻōpala a loaʻa iā ʻoe kahi ʻai. puʻu hua manu a me nā mea ʻai.

Ka papa inoa o nā meaʻai olakino:

1 aila puna aila

3 hua (2 keʻokeʻo a me 1 me ka yolk)

3 punetēpō 1% waiū kūlohelohe

1 kīʻaha keiki spinach hou

Nā kīʻaha bele ʻoki 1 kīʻaha (kekahi kala)

Helu Kalori: 270

PŌʻAHĀ

Mālama i kāu ʻōnaehana digestive i ke olakino me nā probiotics - "bacteria maikaʻi" maikaʻi e pale ai i ka ʻōpū a kōkua i ka mālama ʻana i nā pilikia o ka ʻōpū / ʻōpū. ʻO kekahi bonus: Hiki i kēia mau mea ola ke pale i nā maʻi hū, e hoʻolilo iā lākou i kahi slot i kāu lineup meaʻai. ʻ Tiplelo Aʻo: E hoʻohana i ka yogurt Greek no ka liʻiliʻi o ke kō a ʻelua mau manawa o ka protein ma mua o nā māka maʻamau. Māhele i kahi kiwi ma luna no nā wikamina A, C a me E - ʻaʻole e hōʻike i ka ʻono keu.

Ka papa inoa o nā meaʻai olakino:

5.3 oz ʻOikos Greek Yogurt

1 kiwi

helu calorie: 180

PŌʻALIMA

ʻO kaʻaina awakea no ka ʻaina kakahiaka? ʻĀ, ʻaʻole kēia nō kāu uku ma ke ʻano o ke kakahiaka. E hoʻopau i ka hebedoma me ka hui ʻana o nā protein momona, nā hua a me nā fiber me kahi sanwiti ham hamo i hoʻopili ʻia me ka ʻāpala āpau lahilahi. Inā ʻoe e noʻonoʻo i ka ʻai ʻana i ka ham no ka ʻaina kakahiaka, e noʻonoʻo i kēia: ʻO kekahi mau ʻāpana momona momona ʻoi aku ka olakino ma mua o kahi papa puaʻa. ʻO kēia kahi pāʻina ʻai hou loa, no laila e hoʻopaʻa i loko o kāu ʻekeʻeke inā e lohi ana ʻoe.

Ka papa inoa o nā meaʻai olakino:

ʻOroweat Whole Wheat Sandwich Berena ( lahilahi)

3 ʻāpana ham i hana liʻiliʻi ʻia

2 punetēpē mayo māmā

1 ʻāpala

helu calorie: 250

Nānā no