13ʻai e pono ai ma mua a ma hope hoʻokō

Poina hooluhi aʻo ma luna o ka nele'ōpū: ka pono huahana e kōkuaʻoe pakele o ka pololi. E huli mai mea oe e ai ai i mua o ke kula, a ma hope i ka hopena, ua pau e pono ai.

Ma mua o ka papa: maia

E mālama i ka maiʻa, a e hiki ai ma ke ala a hiki i ka hale haʻuki. 'O kēia ka hua hemolele, no ka mea, ua hoʻomaka koke paka, a iloko o laila potasiuma kōkua i nā nāʻiʻo. Simple a me ka maʻalahi ala, e hoomakaukau ai no ke aʻo!

Ma mua o ka papa: oatmeal

Ua piha ka puluniu, a hoʻohiki i ke kali digestion o carbohydrates Hearty Oatmeal. No ka mea, o keia kou pae ikehu e E ku paa auanei. Inā 'oe e hana i loko o ka hapa mua o ka lā, pono e porridge no ka aina kakahiaka.

Ma mua o ka hana o ka yogurt a me ka granola

Koho Greek yogurt me ka hailona o ke kumuʻiʻo, a complements ia flakes me ka mahi kō a me ka hou hua. Kēia, e kōkuaʻoe e hoala i ka nui o ka ikaika ma mua hoʻokō '. Yogurt hiki i ke paʻahau a me na flakes, mea e Nohie imu.

Ma mua o ka papa:'ōwili me ka Tureke

Elua hola ma mua o ka hoʻomaka 'ana o ka papa oe e ai i kekahi mea, i ka hui pu ana o carbohydrates, i ka momona, a me ka kumuʻiʻo. ka berena Wholegrain me ka haʻahaʻa-momona Tureke, hummus a me kaʻai iā mea he maikaʻi pāʻoihana no ka poe i makemake ai mau kīʻaha hua a me ka mea ala.

Ma mua o ka papa: applesauce

Inā 'oe i ka hapalua o ka hora mua hoʻokō', e ai ohia meaʻai kākele. He oluolu e hoomakaukau mai ohia, okioki ia pono i ka iki, a ma ka pa laila. Kēia mea he ono Dessert me ka lawa nui o ka puluniu, a e ole pilikia i kou'ōpū.

Ma mua o ka papa: Muesli kī

Maloo hua - maikaʻi na mea carbohydrates, e like me ka mea, e haawi mai oe i ka ikehu i ka ia mea, e oluolu e hōʻuluʻulu. Kukui e hāʻawi 'oe me ka kumuʻiʻo a me ka puluniu. Ka hui malu pu ana o kēia mau huahana hana i ka meaʻai māmā hemolele! Akā, e hoomanao i kou pono e koho i nā kaola akau: kekahi iloko olaila he nui loa kō, a hiki kokoleka, uaʻano likeʻole i ole nui maikai no kou kino.

Ma hope o ka hana ana o flakes

Pola o ka cereal me ka skim ka waiū e akakaʻi panai ai i kou pololi ma hope o ka workout. Pono a hiki Lolina me kōpaʻa, no ka mea, ka mea kōkua i ka hoʻihoʻi Muscle.

Ma hope o ka ha awina: bun

Wholegrain bun, e kōkuaʻoe e ola ai ma hope o ka, pili workout. Nāʻiʻo hoʻolimalima i hapa carbohydrates, a me ka Beef, a Jam kōkua hoʻopiha kino kumuʻiʻo a me ka kōpaʻa.

Ma hope o ka hana: e eiooaa? Me ka waiū

He He hearty meaʻai māmā ma i mau carbohydrates a kiʻekiʻe ma ka kumuʻiʻo. An maikaʻi i waeʻia no ka poe i makemake e lilo ke kaupaonaʻana, a kūkulu Muscle poe. Eia hou, ka mea e kokua ai i ka pāʻana i kou ikaika loa ka makemake, pela no oe laila, e ole makemake e ai i keu hapa.

Ma hope o ka ha awina: carrots me ka hummus

Ma hope o 'oe e hana mai, i kou kino, nele i ka ikehu no ka piha ke ola. Eʻaiʻoukou i kekahi carrots me nā tablespoons o ka hummus e kiʻi lawa kumuʻiʻo.

Ma hope o ka ha awina: edamame

Meaʻai māmā mahu ka papapa maka, e kiʻi lawa ka puluniu a me ka kumuʻiʻo i ka momona haʻahaʻa. Edamame pihaʻi me momoma nāʻakika e kōkua haʻahaʻa naʻokoko i loko o ke koko.

Ma hope o ka hana o ke kii onohi me ka Beef

E kiʻi i kekahi mahele lāʻau o ke ola mau konahua, haukaʻe i slices o ka ohia creamy Beef. Monounsaturated kona kaikea a kōkua kuni i ka mea momona a me ka kūkulu nāʻiʻo, ma ka hou, ka mea e loaa ia haawi ikehu.

Ma hope o ka ha awina: kokoleka waiu

Kēia meaʻai māmā e ae oe e haha aku me he keiki hou, he okoa ka mea, e haawi aku i kou kino i ka manawa e ola. Kou kino, e kiʻi i kekahi hapa o carbohydrates a me kumuʻiʻo, a mea i pono iā ia.