Hiki ke loaʻa i nā meaʻai haʻahaʻa momona ka nui o ke kō, hiki ke hōʻino i kou olakino a ʻoi aku ka nui. No ka pale ʻana i nā hopena maikaʻi ʻole, e hoʻolohe i ka papa inoa o nā meaʻai ma ka ʻeke a koho i ka yogurt maoli me ka ʻole o nā mea ʻono. No ka ʻono, hoʻohui i nā huaʻai hou, nā hua, a i ʻole nā lā i ka yogurt.
ʻO ka hopu i ka hihia o ka wai a i ʻole smoothies e like me ka paukū mua - ma kahi o nā huaora, komo ke kō i ke kino (ʻaʻole mākou e kamaʻilio e pili ana i nā meaʻai i hoʻopaʻa ʻia a me nā canned - maopopo nā mea āpau ma aneʻi). Inā makemake nui ʻoe i nā mea inu huaʻai, ua lawa ia e hahai i ke kānāwai: “ʻaʻole ʻoi aku ma mua o 1 kīʻaha wai/smoothie me ke kō a me nā mea ʻono ʻē aʻe i kēlā me kēia lā." No ka ho'ēmiʻana i ka noʻonoʻo a ho'ēmi i ka nui o ke kō, e koho i nā huaʻono liʻiliʻi a iʻole e hoʻoheheʻe i ka wai me ka wai maʻemaʻe.
Hoʻohiki nā mea inu haʻuki iā mākou i ka ikehu hou no ka hoʻomaʻamaʻa ikaika a me ka hoʻomaikaʻi ʻana iā ʻoe iho, akā ʻaʻole e noʻonoʻo i ka ʻoiaʻiʻo ua hāʻawi ʻia kēia ikehu e ke kō. Ma ka awelika, hoʻokahi omole o isotonic e pili ana i 7 teaspoons o ke kō, a ʻo kēia ʻoiai ʻo ka mea maʻamau i kēlā me kēia lā no ke kāne he 9 teaspoons, a no ka wahine - 6 wale nō. , e ho'āʻo wale e hoʻololi me ka wai maʻemaʻe me nā ʻāpana huaʻai hou, nā huaʻai a i ʻole nā mea kanu.
ʻO ka lua o ka koho, no nā mea pāʻani kiʻekiʻe: hiki iā ʻoe ke hana i kāu mau mea inu haʻuki ponoʻī e mālama i ka paʻakai wai-paʻakai o ke kino. ʻO ka hana kūleʻa o ia mea inu:
• 3-4% mau kalapona (7-9,4 g mau kalapona no 237 ml)
• Sugar: 7-9,4 g glucose a me ka sucrose
• Sodium: 180-225 mg
• Pāuma: 60-75 mg
ʻO ka hapa nui o nā cereals ʻaina kakahiaka he kiʻekiʻe i ke kō, no laila ke koho ʻana i kahi granola, e hoʻomanaʻo ʻo "fiber kiʻekiʻe" a i ʻole "paʻa ʻia me nā huaora" ma luna o ka pōʻai ʻaʻole manaʻo he olakino ka nui o ke kō i loko o ka haku. E ʻimi i ka granola ʻaʻohe kō ma nā papa hale kūʻai a hana ʻoe iā ʻoe iho ma ka home, akā inā ʻaʻole ʻono ka ʻaina kakahiaka, e ʻono i ka granola me nā huaʻai hou, nā huaʻai, a i ʻole e hoʻohui i kāu mau nati punahele me kahi puna meli.
ʻO ka mea pōʻino, ʻaʻole loaʻa iā mākou ka manawa no ka ʻai piha ʻana, no laila me he mea lā ʻo nā bar meaʻai ka hopena kūpono no ka ʻai ʻana i ka holo. Eia nō naʻe, nui nā pahu i loko o ka nui o ke kō a me ka momona momona, kahi hopena maikaʻi ʻole i ko mākou olakino. Mai hilinaʻi i nā ʻōlelo hoʻohiwahiwa – e noʻonoʻo pono e aʻo i ka haku ʻana o kahi meaʻai meaʻai a i ʻole e hoʻāʻo e hana i nā meaʻai meaʻai mai kāu meaʻai punahele ma ka home.
Ua hoʻomākaukau ʻia ka ʻatikala e Elena lāua ʻo Anastasia Instagram: @twin.queen
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