Meaʻai māmā maikaʻi kēia'ōlelo aʻo a me nā koho

Full aina kakahiaka - ka maʻamau functioning o ke kino ka uku pānaʻi no ka mea a pau ka lā. Akā, he nui loa e ole i manawa e ai aina kakahiaka, no ka pilipaa hana e he kūlana e loli ai i ka hana kaʻina hana: ka'ōpū hoʻomaka e rumble, a me ka manao ana o ka pololi i pau ai junk ai. Meaʻai māmā, ola a me kaʻono - keia ka mea hiki ke hoolaia, mai malnutrition i hana. Aia ma lalo eʻai paʻa i nā wikamina a me nā minelala hao ana e hoʻohana hiki like me ka meaʻai māmā me ka e hopohopo e pili ana i keʻano o ka oi kaumaha.

He aha ke ano o ka ai e ole e hoʻohana like me ka meaʻai māmā

Crisps, buns, hotdogs, shawarma a me burgers - a pau noʻonoʻo nā palapala ai i obesity, a ola pilikia ke kumu no. Ka mea, aia no iloko olaila nui dala o ke kaikea a me carbohydrates, a komo i ke kino, i na keʻano o ka hanaʻana o ka momona keena, i a laila ke kumu no ke kaupaonaʻana ka waiwai, a me ka naau vascular maʻi.

Maikaʻi kēia meaʻai māmā ma ka hana e:

• Paipai i maʻamau digestion.
• Kauoha aku kanaka ikehu no ka mea a pau ka lā.
• E lawa pono ai ka pololi.
• E haʻahaʻa-calorie.

Ia mea,ʻaʻole e pono ai i ka loa mamao au ma ka snacking i ka momona, a me nā carbohydrates, ka mea wale hoi - ka mea, pono e pololei.

e eiooaa? me ka waiū

Kēia kaʻawaʻawaʻana waiu huahana - he ola, ono meaʻai māmā. Ua ninoieo o ke kumuʻiʻo casein, koke ke kemu ma ke kino. Kalipuna na i loko o ka bata, he pono ia i ka iwi'aʻaʻa, solidifying a me ka hanai ana ia lakou.

Aie i ka mea i loko o ka waiū e eiooaa? Na holoholona momona, ka mea, ua manaoia he nutritious huahana. No pono e kuai neoneo ka waiū, me ka waiū ka bata - pinepine i loko o ia mau mea pono keia mau mea, e auou caiaiai pololei ka waiū bipi kūpaluʻia ma ka haʻahaʻa a iʻai (pāma, rapeseed aila), e kauoha ana indigestion.

Undershot, pono keia mau mea a me ka nutritious e komo i loko o ka bata ma ka hui pu ana, me ka lau, ka hua a me ka lau nahele. Calories 100 nā huna o ka momona e eiooaa? Ka waiū o 230-240 kcal.

ka berena

Ono crispbreads nō i kekahi koho maikaʻi i ka berena a me ka crackers. ka mea, i Calorie ka hola o ka ia me ka berena, akā, no ka mea, ua nui aku maikaʻi kēia. Koke lawa pono ai kou pololi, ka mea, aole e hana ino aku ia ola, kōkua i ka berena. Mea pono keia mau meaʻai māmā mea paakiki e noonoo ai i na ole ia huahana, i ua haku o dietary puluniu, 'amino nāʻakika, puluniu, nā wikamina a me nā minelala hao.

I ka koho breads, oe e malama noonoo i ka AEeAaOA, e like me kekahi Manufacturers i kaʻaʻahu o ka mea pono keia mau huahana ana kuai palai crackers, koloka flavored me nā meaʻala a me nā preservatives. Ka loa maikaʻi kēia mau paʻi palaoa i:

• Multizernovye (calorie - 300-350 kcal no 100 nā huna).
• Palaoa a me ka buckwheat (250-280 kcal no 100 nā huna).
• A pau, ka palaoa (280 kcal no 100 nā huna).

Inā e noho i loko o ka haku mele 'ana o breads palaoa, hūʻole, ka waiūpaʻa a me margarine, alaila, e kuai ia kekahi huahana mea i ke kumukuai o ia, no ka mea, e ole lawe mai i ka hoʻohana' o ia i loko o ka ai i kekahi mea maikai.

muesli

Meaʻai māmā, ola a me ka nutritious - i ka läÿau, he kukui, kiliala a maloʻo hua. Muesli hiki ke piha i akaka ka wai, waiu, kefir, yogurt, wai mai keia huahana,ʻaʻole e lilo ia i mea ino loa. Kona mea e like kiliala pihaʻi okoa mānoanoa, kekahi mau ʻano o nā kukui, a me ka maloo hua.

Ua mea waiwai 'ana i kumumanaʻo i ka waiwai meaʻai māmā no losing ke kaupaonaʻana,ʻaʻole e e haku o kiliala me kiʻekiʻe kō maʻiʻo (huahana me ka meli glazed peanuts). No hoi i paipai no ka hoʻohana like me ka hoopiha reconstituted wai, kaumaha holika a me ka vinega holika. Ka awelika calorific 100 g. - 360 kcal.

kefir

Kekahi waiu huahana, i ole ala e emi ai i ka bata. E ho ohana i ka yogurt kōkua e hoʻopau toxins mai i ke kino, e hooikaika i ka moku pa. E inu e huikala i ka na naau oʻu, i ka mehana laxative hookoia, maikaʻi 'aʻole ikaika loa ka makemake.

Calorie 100 g. O ka yogurt mea ihola ia kalele iho ma luna o kona momona maʻiʻo.

• 1 a me ka 1.5% - mai ka 40 a hiki i 45 kcal.
• Low momona - 30 calories.
• Homemade yogurt - 60 i ka 70 kcal.
• 2 a 2,5% - mai ka 50 a hiki i 55 kcal.
• 3.2% - 56 kcal.

Ke kaumaha ma muli o ka Hookah, a me ka feedstock calorie huahana e ĸokoĸa ana nä pane.

Pono huahana no ka meaʻai māmā: hua, a maloʻo ka hua

People kiai ana i ko lakou kaumaha, mākaukau Paipai 'ai hua a me ka hua, e like me maloo hua. Mau nā:

• Fiku (56 kcal / 100 g). Ua kōkua kaua obesity, maoli ka aiiay oihana o ke kino.
• Mele (52 kcal / 100 g). Hua waiwai ma ka puluniu, i hoonui ae i digestion a me nā wikamina a me ke aloha nāʻakika.
• Maia (89 kcal / 100 g). Maia mea he kumu o ka ai no na nāʻiʻo komo 20% o ka kela la i keia koi 'ana o nā wikamina o ka pae B, a me ka wikamina C.
• Pineapples (50 kcal / 100 g). Ua loaʻa he waiwai bromelain, ka paepaeʻana kokololio omo o nā polokina.
• Kuraga (241 kcal / 100 g). I loko nō o ka calorie kiʻekiʻe, maloo apricots e pono keia mau mea maloo hua. ? Aeiiaiaiaaia e hana no ka poʻe me mimikō. Waiwai komo i loko o kona haku mele 'ana, ua wehe' ia mai ke kino mai o oi naʻokoko, i hoonui ae i ka functioning o na ipu naau a me ke koko.
• Kamako iki (50 kcal / 100 g). Ai hua stabilizes ka naau.
• Blackcurrant (56 kcal / 100 g). Black hua waiwai ma ka wikamina C, currants hoʻohana like me ka meaʻai māmā hoʻokāʻoi aʻe ana i hoʻonele.

Lolina maikaʻi kēia snacking hiki ke e lauwili i makemake hiki ke hui like hou hua me ka hua, a maloʻo. Kukui i hoʻohuiʻia ma ka hua Appetizers, ae e lawa pono ai ka pololi wikiwiki.

ka lau

Hou naciiiuo ka lau, nā like me ka hookaawale nani a me ka Appetizers, hemolele no ka snacking. Ka mea, i ka haʻahaʻa calorie maʻiʻo, i lako oukou ma ka puluniu a me nā wikamina. ʻaʻahuʻoluʻolu ke kanaka 'ike pono koiia komo pono keia mau mea nō hoʻi meaʻai māmā.

No ke kaupaona poho a me ka ola hou ana ua waiho e hoʻohana i ka i kēiaʻai:

• Yam (86 kcal / 100 g).
• Broccoli (34 kcal / 100 g).
• White cabbage (25 kcal / 100 g).
• Nā komako (18 kcal / 100 g).
• Eggplant (25 kcal / 100 g).
• Kaʻukama (16 kcal / 100 g).
• Radish (19 kcal / 100 g).
• Radish (32 kcal / 100 g).
• Carrot (41 kcal / 100 g).
• Kekahi pahūpahū (20 kcal / 100 g).

Together me ka lau i e kekahi greens. Parsley, dill, cilantro - nō a pau o ia waiwai i loko o antioxidants a me nā wikamina, kā lākou hoʻohana hoonui ae i ka ili, lauoho, kui, i ka restorative ia ma luna o ke kino.

ideas

Mini-ʻai, malamalama salads a me ka wela mau e oluolu e hoomakaukau, ka mea i literally i loko o kekahi mea o ka minuke. Mea pono keia mau meaʻai māmā, ideas i helu 'ia ma lalo iho nei, e hiki ke kukeʻana i ka hana i lunchtime, a ma ka hale.

Na wale caveat - nā huahana e wale e hoʻohana hou, momoma iie hiki ole ke hou.

Ka berena me ka holika me ka waiū

No ka makaukau o ka haʻahaʻa-momona e eiooaa? Waiū meaʻai māmā e pono ai, a pau ka palaoa breads, a me nā lāʻau ikiʻai (parsley, chives a me kālika). Me ka waiū Mix me greens, makaukau Mix hohola ma luna o ka berena.

Ma keia beauty, e hiki ke hoʻololi i ka eiiiiiaiou, a mai i hou nā mea hoʻohui. Inā e hoʻohui i ka neoneo ka waiū a me kua ia kamako a me kekahi pahūpahū, alaila, e hiki tastier meaʻai māmā.

Chops me ka moa

Meaʻai māmā, ola a me ka nutritious - he Hawaii palaoa berena a me ka lau, a hoolapalapaia moa umauma. Ai mea maikaʻi, e hoomakaukau i mua ma mua ana i ka hana. 2 apana uuku o ka berena, e kau sliced, kau i ka mau o ka slices o kaʻukama, he wahi paakai, a pīpī me ka lau nahele. Inā makemake, chops hiki e lalana ana ia ia i loko o ka hawewe umu.

ola porridge

Oat a buckwheat flakes e oluolu e hoomakaukau. Nui ka mea, e ninini iho ia i loko o ke kiaha, ninini hoolapalapa wai, a ma hope o kekahi mau minuke he piha makaukauʻono meaʻai māmā, he pono keia mau mea a me ka nutritious. Ke porridge nui ana ke hooloihi i ka hua, ai hua pisetakia, a maloʻo hua, e like me ka pono me ka'āpana o maoli ka bata.

Mai kūʻai pūʻolo helu porridge hookeai ai, no ka mea, ka pinepine, e hoʻoikaika 'i kaʻaiʻana a me ka mea ulu holopapa ola ka mea, hui emulsifiers, stabilizers, flavorings a me colorings.

Appetizers "Hao"

E hoomakaukau ai i kaʻai, e pono ai:

• 1 kaʻukama.
• Pickled cabbage - 50 g.
• Hapalua o ka carrots (kaʻoi loa opiopio).
• Green onions.
• Olive kaʻaila no ka ua kahikoia a nani.
• Salt e hoao.

Kaʻukama okioki i holehole mai ai, carrots manamana pukapuka, hui a pau o ka cabbage, hui aku i ka onion, he aila iki a me ka paʻakai.

Chops me ka iʻa

No ka chops maikaʻi, e hoʻohana iʻa aila-waiwai Salemona, Salemona paha trout. Fish auka e paa ai i ka rai i ka berena, a kau ma luna o ka lettuce a kaʻukama slices. Ola,ʻono a me ka waiwai meaʻai māmā mea makaukau.

Lama hoʻohuihui o yogurt, a me ka maiʻa

Ma ka home, a ma ka hana e like me ka malamalama meaʻai māmā hiki e pono e hoʻohana i ka lama hoʻohuihui ma ke kulanui o kefir. Ke inu Ua puni hoʻi: maiʻa slices i hoonoho iho i loko o ke aniani, a pepe iho la ka kekahi, pola, alaila, hui aku ia i ke aniani o ka haʻahaʻa-momona yogurt, a me ka ae like ana o ke kinamona. A pau loa i hui pūʻia.

I hana, i kou aina awakea wanaao ae, e hiki Masa oia hookahi pumaia, me ka ke'ō a me ka puna, a hui pu me ka yogurt. Hana mau, e paipai aku yogurt. Ke lama hoʻohuihui mea i pono, e hoʻouka hou aku au kōpaʻa - aie i kaʻono o ka maiʻaʻiʻo pepa inu e e iki ono.

hua Appetizers

Oe ke hui pu iho la kekahi ano i keia ano o ka hua, o ka poe hou a me ka maloo.

Maloo apricots holoi a finely e kua. Apple kaha onionio, oki i holehole mai ai, a hui pu me maloʻo apricots, hui aku papa manamana, carrots. Appetizers kahikoia me maoli yogurt a haʻahaʻa-momona ka vinega holika.

Elua nui maia oki i loko o ka poe liilii, polū, hui pu iho la me kua ia fiku, a ninini iho hapalua o ka kīʻaha o ka yogurt. Fiku haawi i ka paʻono a me aroma o ka hikina.

homemade granola

Homemade granola He nui healthier a tastier ma mua o waiho ukana kuai.

Papa Inoa o nā mea hoʻohui:

• Oatmeal - 1 kiaha.
• Buckwheat cereal - 1 kiaha.
• Maia - 1 PC.
• Apple - 1 PC.
• Kua ia hua pisetakia ('alemona, walnuts) - 100 g.
• Kua ia maloo hua (apricots, fiku, maloʻo 'ole e paʻipaʻi i) - 100 g.
• Maloo Pineapple (kanakē no hua) - 50 g.

Apple manamana pukapuka, maiʻa Masa me ka ke'ō. Ka hua Mix i loko o ka pola me maloo hua, kanakē no hua, hua pisetakia, buckwheat a me Hercules flakes. Ke kūpono läÿau, ua loa kikoo i kou lima. A laila, e waiho ana kālua i ke kāluaʻia ka pepa, a kau ia ma luna o cereal, ahu iho i hou aku 1.5 kenimika. E hoʻonohoʻoukou i loko o ka umu a me ka hana kālua ma ¹⁸⁰ ° C a ka luna browning. Ma keia hihia, i loko o ka pa e e pahee a me ka iki hua. Makaukau muesli, ia lakou e noho nō wela, oki i loko o kekahi mau apana.

E like me ka nui pono keia mau mea ideas meaʻai māmā, e hiki no hoi hoʻololi i nā nā mea hoʻohui. Add kou hua punahele, e hoʻohana i ka nuiʻano o kiliala, improvise.

Nō shawarma moa umauma

Keia pa, oia no ka hemolele no ka poÿe i aloha ai shawarma mau, akā, e ma o kaʻai, a hiki i kūʻai ia gastronomic makemake.

Papa Inoa o nā huahana.

• Lavash - 1 PC.
• Nā komako - 2 pcs.
• Appetizers - 1 kuina.
• Moa umauma (hoolapalapaia) - 100 g.
• Greens - he paʻa o nā manamana o ka dill a me ka parsley, 2 onions hulu.
• Low-momona e eiooaa? Waiū - 1 tablespoon.
• Kekahi pahūpahū a me ka paʻakai - e hoao.

Nā komako okioki i slices, wa pono me ka paakai a me kekahi pahūpahū. Appetizers a me ka mōhaiʻai oki i loko o ka wehe ', kua i nā greens. Haumana o ka lavash oil me ka waiū, a laila, luna me ka lau, umauma, lettuce a me nā lau mulea. Ke hoopiha kōā kaulike ma ka tortilla, laila, eʻolokaʻa mai i loko o ka pita palapala a me ka mahele i mau apana.