Maualuga-Kalori Meaʻai o le Taeao e Fafagaina Lou Taeao

Anotusi

• Waffles ma Blueberry Maple Syrup
• Spinach ma Bacon Omelet
• Maukeni ma Granola Parfait
• Bagel ma kulimi sisi ma Tomato
• Peanut Butter ma Faʻi Panikeke
• Blueberry-Pistachio Parfait
• Berry Smoothie
• Uafu-Grain Fafaʻatasi ma Ricotta, Paʻepaʻe, ma Almonds
• Warm Quinoa ma Apple Cereal
• Ricotta ma Pear Wrap
• Sereal atoa-Saito ma Faʻamago ma Faʻi
• Soifua Maloloina Maualalo-Kalori Meaʻai Aumai Filifiliga
• Iloilo mo

Atonu e saʻo le tala a Tina: “O le taeao o le taumafataga sili lea ona tāua o le aso.” O le mea moni, o le taumafaina o le meaʻai maualalo-kalori o se mea masani i aso uma mo le 78 pasene o i latou i le National Weight Control Registry (o i latou uma na leiloa le itiiti ifo i le 30 pauna ma taofia latou mo le itiiti ifo i le tasi le tausaga). Ma o le 2017 suʻesuʻega i le Tusi o talaaga a le American College of Cardiology faʻaopoopo atili faʻamaoniga o le lafoa o le 'aiga i le taeao o se valea meaai togafiti. Na maua ai o i latou e le 'ai i le' aiga o le taeao e sili atu le lamatiaga mo le tele o fatu fatu faʻamaʻi tulaga lamatia aofia ai le maualuga kolesterol ma toto maualuga.

Afai o loʻo e taumafai e faʻaalu le pauna, e te le manaʻo e lafoa uma le malu taeao ae filifili se tasi o nei meaʻai maualalo-kalori meaʻai taeao poʻo manatu taumafataga o le a faʻamalieina ai lou fia 'ai e aunoa ma le faʻaleagaina o ou soifua maloloina amioga. Ma taofi le kofe o lau 'aiga o le taeao ma kiki lou aso i se maloloina auala ma se tasi o nei maualalo-kalori taumafataga nai lo. (O lo'o soso'o mai: Manatu mo le taeao maloloina sa'o mai ia Jen Widerstrom)

Waffles ma Blueberry Maple Syrup

Laititi-kalori meaʻai i le taeao: 305 kalori

mea fa'aoga:

• 1/3 ipu blueberry faʻaisa
• 2 sipuniti maple syrup
• 2 waffles atoa-saga
• 1 sipuni pecans

Faʻafefea ona: Tu'u fa'atasi le blueberries ma le syrup mo le 2 i le 3 minute, se'ia fa'asusu fua. Fafaʻafilifiliina ufiufi ma luga ma mafanafana sipuni sukalati. Fafasi i pecan.

Spinach ma Bacon Omelet

Laititi-kalori meaʻai i le taeao: 308 kalori

mea fa'aoga:

• 1 fuamoa faʻatasi ai ma fuamoa papaʻe
• 2 fasi kuka pipi pipi, lapisi
• 1 ipu pepe spinach
• Fusi kuka
• 1 fasi falaoa falaoa atoa
• 1 sipuni ti pata

Faʻafefea ona: Oomi faatasi fuamoa, bacon, ma spinach. Faʻaofu le peleti i le kuka kuka; kuka paluga fuamoa ma tautua ma faʻamanu ma pata. (Fesoʻotaʻiga: O Fea e Sili Atu Ona Maloloina: O Fua atoa fuamoa poʻo fuamoa papaʻe?)

Maukeni ma Granola Parfait

Laititi-kalori meaʻai i le taeao: 304 kalori

mea fa'aoga:

• 1 koneteina (6 aunese) faigofie-gaʻo yogurt
• 2 sipuniti meli
• 1/4 sipuniti pai maukeni mea manogi
• 1 paluga fualaʻau saito atoa, ua nutililii
• 1/2 ipu maukeni tuuapa

Faʻafefea ona: Faafefiloi faatasi yogurt, meli, ma mea manogi pai maukeni. I totonu o se pesini, paluga yogurt paluga, granola-pa nutimomoia, ma maukeni.

Bagel ma kulimi sisi ma Tomato

Laititi-kalori meaʻai i le taeao: 302 kalori

mea fa'aoga:

• 1 tamaʻi (3-aunese) ato atoa
• 2 sipuni sisi sisi kulimi maualalo-gaʻo
• 2 fasi tamato tetele
• Masima ma pepa e tofo

Faʻafefea ona: Faʻaputuga bagel afa ma salalau ma kulimi sisi. Luga itu taʻitasi ma se fasi tamato ma le vaitau ma le masima ma le pepa.

Peanut Butter ma Faʻi Panikeke

Laititi-kalori meaʻai i le taeao: 306 kalori

mea fa'aoga:

• 1/2 tama'i fa'i, tipi
• 2 sipuni pata pīnati
• 1/3 ipu saunia lelei-sipuni panikeke batter
• 1 sipuniti meli

Faʻafefea ona: Faʻaopopo le faʻi ma le pata pinati i le paluga. Kuka panikeke e tusa ai ma faʻatonuga o afifi, ma tautua ma le meli ua mimigi i luga. (Fesoʻotaʻiga: 10 Keto-Faʻamaonia Pancake Recipe)

Blueberry-Pistachio Parfait

Laititi-kalori meaʻai i le taeao: 310 kalori

mea fa'aoga:

• 3/4 ipu manino yogurt nonfat Greek
• 1 sipuniti meli
• 1 sipuni sipuni sisina pistachios
• 1 sipuni ti sinamoni
• 3/4 ipu blueberry (fou pe faʻaaisa) 1/2 ipu Kashi GoLean Honey Almond Flax Crunch

Faʻafefea ona: Faafefiloi le yogurt, meli, pistachios, ma le kinamoni. Maualuga ma blueberry ma Kashi cereal.

Berry Smoothie

Laititi-kalori meaʻai i le taeao: 310 kalori

mea fa'aoga:

• 1 ipu yogurt Greek e leʻo faʻatumuina
• 1/2 ipu fua faʻaʻaisa (soʻo se ituaiga)
• 1/2 fa'i
• 1/2 ipu vanila soya susu

Fa'afefea ona: Faʻatasia uma mea i totonu o le paluga ma palu seʻi maeʻa tuʻufaʻatasia. (Fesoʻotaʻiga: 10 Green Smoothies Soo se tasi e Alofa)

Uafu-Grain Fafaʻatasi ma Ricotta, Paʻepaʻe, ma Almonds

Laititi-kalori meaʻai i le taeao: 410 kalori

mea fa'aoga:

• 2 waffles atoa-saito (toasted)
• 1/4 ipu vaega-skim ricotta
• 1/2 ipu fasi peaches aisa
• 1 sipuni sipuni almonds slivered

Faʻafefea ona: Faʻasalalau faʻafuaseʻi waffles ma ricotta. Luga ma paʻu faʻamimisa ma almonds.

Warm Quinoa ma Apple Cereal

Laititi-kalori meaʻai i le taeao: 400 kalori

mea fa'aoga:

• 2/3 ipu kuka kuka
• 1/2 ipu susu e leʻo gaʻo
• 1/2 ipu apu tipi
• 1 sipuni sipuni kenari
• Kanamoni, mo le topping

Faʻafefea ona: Faʻavevela le quinoa, susu, ma apu i totonu o le microwave mo le 30 sekone. Luga ma kenari ma faʻasusu ma le kinamoni. (Faʻafesoʻotaʻiga: Nei 10 Suka Auka Quinoa Recipe O Le A Faia Oe Galo Mea Uma Lava Oatmeal)

Ricotta ma Pear Wrap

Laititi-kalori meaʻai i le taeao: 400 kalori

mea fa'aoga:

• 1/3 ipu vaega-skim ricotta
• 1 atoa le satia totila
• 1/2 ipu otioti fasi
• 4 sipuni tiina tatipi pistachios

Faʻafefea ona: Fa'asasolo tutusa le ricotta ile tasi itu ole totila. Maualuga ma pea ma pistachios ma taavale.

Sereal atoa-Saito ma Faʻamago ma Faʻi

Laititi-kalori meaʻai i le taeao: 410 kalori

mea fa'aoga:

• 1 ipu saito pala
• 3/4 ipu susu e leʻo gaʻoa
• 2 sipuni sipuni faʻamago almonds
• 1/2 fa'i, tipi

Faʻafefea ona: Liligi sasaʻa saito i totonu o se pesini. Luga ma susu, almonds, ma le faʻi.

Soifua Maloloina Maualalo-Kalori Meaʻai Aumai Filifiliga

Mai Starbucks

• Oatmeal ma suka suka ma nati (310 kalori)
• Kofe uliuli umi

Mai Dunkin 'Donuts

• Veggie Egg White sanuisi (290 kalori)
• Feololo kofe ma susu susu (25 kalori)

Iloilo mo