He aha e ia i kaʻai aina kakahiaka

Inā 'oe makemake i kou lolo ma ka lā mālama i hana, e pono e hoʻomaka i kou lā me ke olakino aina kakahiaka. Eia hou kekahi, a me na makahiki, i ke kino o koi no ka hoʻoulu ola ai a me kaʻai aina kakahiaka lilo i kela la i keia mea. Lilo mua, e hiki ole wale lawe i kekahi pahu o cereal a pulehu iho la i ka mea hahau i pancakes e hoʻomaka i ka lā. Pono e koho i ka piha-fledged ai i loaʻa i na māhuaola i ke kōkua i kou kino.

Pilikanaka hōʻike i, i mawaho i ka hou 'ana i ola,ʻai aina kakahiaka hiki iaʻu ke kōkua e malama i ke koko mahi kō i ka a eia i pae, lalo naʻokoko pae a kāohi' ia paha i ka hoʻomohala oʻano 2 mimikō. I ka liana a ka i kou kino me ka elemakule, nele poʻeʻuʻuku calories, akā,ʻaʻole i loko o ka nui o ka māhuaola. Kou kino, aole ia e kala mai, ina e hanai ia mea palapala, donuts a me ka waʻa chops.

Hoomakaukau mai i ke ola i ke kakahiaka hoi mai ai pilikia. Pono malama i kekahi mau kī kumu ma ka naau:

Mai eʻoi aku "ka hoʻokele waiwai" me calories. Kou kino ua starving a pau ka po, a kakahiaka - ka maikai manawa e refuel a me ka ikehu. A piha aina kakahiakaʻai no ka hana o na wahine, e lilo ia 450-500 calories. Men ke hoʻohui hou 100 a hiki i 200 calories (ma ka māhuahua hookauwa ole ai lakou).

Mau loaʻa ke ola i keʻai o ke kumuʻiʻo (ma ka liʻiliʻi 15 nā huna) a me ka hailona o ka puluniu - mai ka 8 a hiki i 10 nā huna. E hoʻohana i nā huahana me ka "lohi" carbohydrates, e like me hou hua a me ka mānoanoa.

Aia ma lalo nō he mau examples o pehea e nana, e like me ka pihaʻai aina kakahiaka. E hoʻohana i ia me UAAIIeIIeX i hiki ke Hoʻololi 'e hoopii i kou ho'āʻo iho au i.

Ka mea ike i ke ano o ka Classic pancakes me ka Jam a malakeke - heʻoiaʻiʻo ala e hoala mai ke koko kōpaʻa pae. Healing hiki ke malama i kekahi koho no pancakes, pulehu mai oatmeal a pau-palaoa palaoa - ka mea,ʻo ka mea ono, aʻala. Ma kahi o ka poʻe e lū ia me ka malakeke a me Jam, wa pono pancakes me ka hou sliced ka hua a me ka yogurt.

Ka berena a me kahi o hua - na mau aina kakahiaka no ka poe mea mau i loko o ka wikiwiki. Akā, i ka wa a Pōʻalima hua manu oia hoi, ua hui me ka momona, ka berena a me ka croissant, a me ke ahiahi, a me ka poe koa hou o ka momoma sausage a me ka waiū - keia aina kakahiaka hoi i kahi o ka inoino naʻokoko, i ka ikehu.

E hoohuli i kou punahele me ka hui pu ana o huahana ma ka dietary aina kakahiaka, e hana i Hawaii me ka hua ma luna o wholemeal berena. E puku i sausage a me ka waiū me nā huahana, a ua 'oi aku oi māhuaola - lau (spinach, peppers, onion, nā komako), a me ka fungi.

A pola o ka palaoa flakes a me ka poe liilii, a oat cereal me ka waiu - mea i kama'āina i na mea he nui i kekahi kakahiaka meaʻai. Eia naʻe, i kēia mau ka pāʻina komo o ka "hookeai" carbohydrates a hoonui loa aku au i ka nui o ke kō i loko o ke koko. No ia mea, ia mea maikaʻi, e kālele ana ma luna o ka-palaoa kiliala, a me ma ka liʻiliʻiʻelima nā huna o ka puluniu no i mālama aku. Eia hou, i kaʻai o ka porridge a me muesli e ole no i ka puu o ke kōpaʻa. Five eono a me nā huna o ka "mea ala make" i loko o ka'āina (he uuku oi ma mua o ka teaspoon) - ka hailona. E aho kua ia naciiiuo hua a hui aku hua, i pihaʻi me nā mea a pau i ka māhuaola, like hoʻi me ka pono puluniu, e kōkua malama i kou digestive'ōnaehana i ka maikai shape.