He aha e ʻai ai ma mua o kahi lā

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Ma mua o kahi lā ʻaina awakea e ʻai i 1 kīʻaha lowfat Greek yogurt i kāwili ʻia me 1∕2 kīʻaha i kālai ʻia i nā strawberry, 1∕3 kīʻaha granola, a me 2 punetēpō

No ke aha yogurt?

E hoʻoikaika i kēia meaʻai momona i hoʻopiha ʻia i ka protein e komo i loko o kēlā lole ʻeleʻele liʻiliʻi. "Ke kōkua ka probiotics o ka yogurt i ka ʻai ʻana, ka mea e hoʻemi ai i ka ʻōpū o ka ʻōpū," wahi a Koff. ʻO ka mea hou aku, hoʻemi ka yogurt i ka nui o nā hua bacteria kumu ʻala i loko o kou waha, no laila ʻaʻole ʻoe e hopohopo no ka hanu ʻino.

No ke aha nā strawberry?

"Loaʻa iā lākou kahi kiʻekiʻe o ka wai, kahi e hydrating a hiki ke hoʻomālamalama i kou ʻili," wahi a Marjorie Nolan, R.D., kahi mea mālama meaʻai ma New York City. Eia kekahi, hiki i ka huaora C o ka hua ke kōkua iā ʻoe e noho mālie inā hopohopo ʻoe.

No ke aha ka granola a me nā walnuts?

Ma waho o ka hoʻohui ʻana i kahi crunch, hiki i kahi pīpī o ka granola a me nā walnuts ke kōkua i ke kiʻekiʻe o kou ʻuhane i ka pō holoʻokoʻa. ʻO ia no ka mea ʻo nā carbs i loko o kēlā mau ʻōpuʻu ʻoat e hoʻonui ai i nā pae o ka serotonin, kahi kemika lolo maikaʻi maikaʻi, ʻoiai ʻo ka omega-3 walnuts e pale aku i nā blues.

E ʻike i kāu mea e ʻai ai ma mua o kou lele ʻana

E hoʻi i ka mea e ʻai ai ma mua o kahi ʻaoʻao nui hanana

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