Contents
ʻAi kakahiaka: palena mākou i nā huahana ʻoihana
ʻO nā cereals, pastries… Aia iā mākou a pau i loko o kā mākou kīʻaha. Maikaʻi loa, kēia
Eia nō naʻe, pono e ʻai ʻia kēia mau huahana me ka liʻiliʻi, no ka mea, ua hoʻopiha pinepine ʻia me nā kō i hoʻohui ʻia.
“ʻO ka ʻai ʻana i ka nui o nā kalapona no ka ʻaina kakahiaka hiki ke piʻi ke kiʻekiʻe o ke kō koko (ke koko koko,
ke kō i loko o ke koko), ka mea e hoʻomake ai i ka meaʻai i ke kakahiaka a hōʻemi i ka noʻonoʻo ʻana, "wahi a Magali Walkowicz, meaʻai meaʻai-nutritionist *. Eia kekahi, ʻo kēia mau meaʻai i hana ʻia he nui nā mea hoʻohui. A hana ʻia lākou mai nā ʻano huaʻai ultra-refined e hāʻawi i nā huaora, nā minerala a i ʻole ka fiber. "Ke makaʻala nei mākou i nā koi" Hoʻonui ʻia me nā kīʻaha holoʻokoʻa ", ʻōlelo ʻo ia, no ka mea he haʻahaʻa loa kā lākou ʻike. ʻO kahi pahele ʻē aʻe e pale aku ai, nā wai hua. No ka mea, loaʻa iā lākou ka nui o nā kō, ʻoiai inā he kō hua.
ʻAi kakahiaka: protein no ka ikehu
Hua, ham, cheese… ʻAʻole maʻa maoli mākou i ka waiho ʻana i ka protein ma ka papa kuhikuhi.
kakahiaka kakahiaka. Eia nō naʻe, pono lākou i kēia manawa o ka lā. Ua ʻike paha ʻoe i nā protein e hoʻomāʻona iā ʻoe? Hoʻopili kēia i ka pilikia o ka ʻai ʻana i ka wā
kakahiaka. Eia kekahi, he kumu ia o ka ikehu e pale aku ai i ka paopao. Ma ka hāʻawi ʻana i ka ʻaina kakahiaka maikaʻi i kāna keiki, hiki iā ia ke hauʻoli. Inā makemake ʻo ia i ka ʻono, koho mākou i nā huahana waiu maʻemaʻe (yogurts, cottage cheeses, etc.) ʻoiai inā ʻoi aku ka liʻiliʻi o ka protein ma mua o ka cheese. A i ka wā e loaʻa ai ka manawa, hoʻomākaukau mākou i nā pancakes a i ʻole pancakes mua i hana ʻia mai ka palaoa legume (chickpeas, lentils, etc.). Loaʻa i nā protein mea kanu, hāʻawi pū lākou i nā minerala a me nā huaora.
He aha ka mea inu no ka ʻaina kakahiaka?
Kekahi wai ! Hāʻawi mākou iā ia i kahi kīʻaha wai liʻiliʻi i kona ala ʻana i luna. Hoʻomaʻemaʻe ia i ke kino, hoʻāla mālie i ka ʻōnaehana digestive ma ka hoʻoulu ʻana i nā neʻe o ka ʻōpū a hoʻopau i ka
ʻōpala mai ka hoʻomaʻemaʻe ʻana i loko e hana ai ke kino i ka pō. Eia kekahi, inu wai
hana maikaʻi ma ka hana naʻauao. »Magali Walkowicz.
Oilseeds: nā pono meaʻai no ka ʻaina kakahiaka
ʻO nā ʻalemona, nā wōnati, nā hazelnuts… ua hoʻolako maikaʻi ʻia me nā momona maikaʻi, nā momona momona koʻikoʻi, hoihoi no ka hana cerebral. "Eia hou, hōʻike nā haʻawina i ka ʻai ʻana i ka momona maikaʻi i ke kakahiaka e hōʻemi i kou makemake i ke kō i ka lā a pau," i hoʻohui ai ka mea ʻai meaʻai. Ma keʻano laulā, aia nā momona maikaʻi ma ka papaʻaina kakahiaka. No ka laʻana, laha ʻia ka pata organik ma ka palaoa ʻai piha a i ʻole ka ʻaila ʻoliva ma luna o ka tiihi hou. Akā ʻaʻole wale. He waiwai hoʻi ka ʻaila hinu i ka protein a me nā minela e like me ka magnesium, pono i ka hakakā ʻana i ka luhi a me ke kaumaha. Hoʻolaha mākou i ka ʻalemona a i ʻole ka hazelnut puree, ka pata pīni, ma nā ʻāpana berena.
No nā keiki ʻōpio, hāʻawi ʻia lākou i kahi lima o nā ʻalemona a i ʻole nā hazelnuts. A hiki iā ʻoe ke ʻono i ka yogurt maoli me 1 a i ʻole 2 punetēpē o ka pauka ʻalemona a me kahi kinamona liʻiliʻi.
ʻAi kakahiaka: hoʻonohonoho mākou iā mākou iho no ka pule holoʻokoʻa
No ka pale ʻana i ke kaumaha o ke kakahiaka, eia kekahi mau ʻōlelo aʻoaʻo no ka hoʻomākaukau ʻana i nā ʻaina kakahiaka maikaʻi a
kuko wale. Hoʻomoʻa mākou i ke ahiahi Sābati, kahi keke a me nā kuki maloʻo, hiki iā lākou
pau i kekahi mau lā. ʻElua a ʻekolu ʻano ʻano hua ʻaila, ʻelua a ʻekolu mau ʻano huaʻai, wholemeal a i ʻole multi-grain sourdough berena, ka pata organik, ka aila purees, nā hua manu a me hoʻokahi a ʻelua ʻano kīʻaha i loko o nā kīʻaha.
He aha ka ʻaina kakahiaka no nā keiki ma lalo o 3?
I kēia makahiki, hana nui ʻia ka ʻaina kakahiaka mai nā huahana waiū. Hoʻohui mākou i nā flakes i kāu waiū
o na keiki cereals. A laila e like me kona ʻono a me kona mau makahiki, nā ʻāpana liʻiliʻi o nā hua hou, nā mea ʻala (kinamona, vanilla…). E mahalo pū ʻo ia i ka yogurt a i ʻole ka cheese.
A, makemake nō ʻo ia e ʻono i kāu mea ma kāu pā.
E hele no ia ! He ala maikaʻi ia e hoʻāla ai i kona ʻono a hāʻawi iā ia i nā ʻano ʻai maikaʻi.
ʻO ka palaoa kakahiaka: hoʻomākaukau mākou iā lākou ma ka home
He mea puni ʻo ia i nā cereals ʻoihana !? ʻO ka mea maʻamau, ʻono lākou, me nā mea ʻono, hoʻoheheʻe ʻia… Akā hiki iā ʻoe ke hana iā ʻoe iho. He wikiwiki a ʻono. ʻO ka meaʻai a Magali Walkowicz: hoʻohui i 50 g o nā flakes cereal (buckwheat, oats, spelled, etc.) me 250 g o ka ʻaila ʻaila (almonds, macadamia nuts, etc.) i ʻoki ʻoki ʻia, 4 punetēpē o ka aila niu e kākoʻo maikaʻi i ka wela a me kahi punetune o 4 mea ʻala a vanilla paha. Hoʻokomoʻia nā mea a pau ma kahi pā a waihoʻia i loko o ka umu ma 150 ° C. no 35 mau minuke. E ʻoluʻolu a mālama i loko o kahi pahu paʻa no kekahi mau lā.
* Ka mea kākau o "P'tits Déj a me nā meaʻai momona haʻahaʻa", Thierry Soucar éditions.