Rapua he parakuihi kai-kai hei awhina i te mate taimaha
Ka tukuna koe mo te wa i te ata, engari ehara i te mea me mahi koe kia tae noa ki te tina i runga i te kopu kore. Kua tae ki te wa ki te whakamutu i te parakuihi! Kei te hauora, he tere, he ngawari hoki ki te whakarite i enei whakaaro o te parakuihi.
15 Whakamaherearo Kaipoi I raro i te 300 Calories
Ko te huarahi pai ki te kai i te parakuihi hauora, kai-paraoa i nga ata katoa ko te whakarite i te kai i mua.
Ka taea e koe te whakarite i te wiki o te painga hauora i roto i te haora, i te ra o te Haapati ranei . Na ka whakauru noa iho ki te pouaka whakamātao, ka rite hoki ki te haere ki te wa e rite ana koe ki te kai. Ka taea hoki e koe te whakamahi i tetahi o enei whakaaro i te ata.
Breakfast Burrito
Mena ka pai koe ki te kai reka i te ata, ka kai te parakuihi-kai-parakuihi i to hiahia mate .
- Ko nga kakano, he 2, he pango
- Te tīhi iti-ngako, 1 te.
- Salsa, 2 Tbsp.
- Ko te tortilla witi katoa, 1
- 187 calories
Te Oatmeal Ataahua me te Nutty
Ko tenei parakuihi ka ki i te muka kia taea ai e koe te whakakore i nga hiahia e pa ana ki te 10 me te 11 i te ata.
- Te oatmeal tere tonu, 1 paati
- Pear, 1 reo
- Honey, 2 tsp.
- Amene, tapatapahi, 1 Tbsp.
- 300 calories
Waffles me te Panana
He reka te niho? Ko tenei parakuihi ka pai ki to niho reka engari ka whakarato ano hoki i nga karepe katoa hei pupuri i to taumata kaha .
- Ko nga waropu katoa-witi ngako-iti, 2
- Pecans, tapatapahi, 2 Tbsp.
- Panana, hawhe
- 300 calories
Te Kai Miihini
Kei te hiahia koe ki te whakanui i te kaha o te poari i te ata?
Ko tenei sandwich ka whakarato i te 17 karamu o te pūmua mo te 250 calories anake. Na ka nui atu te waiu i te atu!
- Ko Jimmy Dean Delights Applewood Hekena Whero Hukahi, Pei Whiti & Tunu Muffin Sandwich
- 1% te waiu, 4 oz.
- 300 calories
Ko te Parakarei a Denny i te Haere
Mena kei te rori koe me te hiahia ki te whakamutu mo te ngawari tere, kaore koe e mate ki te tukuna.
Kei a Denny tenei kōwhiringa hauora hei pupuri i to kai i te huarahi.
- Whakauruhia te Veggie Vegetie Omelet (hawhe)
- Ko te Muffin (no te pata)
- 300 calories
Jamba Juice
Mena kei te rere koe me te hiahia ki te inu tere ki te whakaki i a koe, ka kitea e koe he torutoru waahanga ki te Jamba Juice ki te makona i te kai o te ata. Engari ko to whiringa pai ko te miraka me te peihana oatmeal.
- Strawberry Kariki Yogurt Bowl
- Te wai me te rēmana
- 300 calories
Nga tira me nga tipu
He maha nga kaihauturu e aroha ana ki te witi, engari ko te momo kai e whiriwhiri ana koe he rereke nui. Me mohio koe ki te kohikohi i te pouaka witi katoa hei tiki i te muka ka awhina i a koe ki te ngaro i te taimaha .
- Katoa-witi oat cereal, 1 c. (Ko taku tohu ko Cascadian Farms Honey Nut Os)
- Te waiu kore-kore, 1 c.
- Blueberries, 1 c.
- 300 calories
Tuhinga o te parakuihi
E hiahia ana ahau ki te hanga i tenei parakuihi i te kainga ina he iti noa atu te wa mo te whakarite kai. E rima meneti te roa, e tino makona ana i taku hiakai. Ki te hanga, ka tuhia e ahau te tiihi me te pounamu i roto i te tortilla me te wera tae noa ki te rewa te tiihi. Na ka hurihia e ahau te aporo ka whakatakoto i te parakuihi i runga i te rihi hei mahi.
- Pounamu Kanata, 2 poro
- Karihana te puri, ¼ kapu.
- Ko te tortilla maoro, 1
- Apple, 1 iti
- 300 calories
Waweti Sandwich
Kahore he taro i roto i te whare? Kare he raru! Whakaritea tenei maimoatanga paraoa parakuihi-kai paraoa me nga waahi.
- Kua horahia nga wawine tirani miraka-katoa ki te:
- Honey, 1 Tbsp.
- Te tiihi riki, -2 Tbsp.
- 284 calories
Ko te Parakuihi Kawhe Tere
Ko etahi o nga toa kawhe kei te mahi i te oatmeal ka taea e koe te whakahau ki te haere koe. Ka taea hoki e koe te maka he putea i roto i to putea me te whakarite i te kapu o te wai wera me to kawhe. Mena kaore koe e pai ana ki te pukupuku, tirohia tenei atu rarangi o nga inu kawhe he kai-kai .
- Kashi apple cinnamon oatmeal, 1 paati
- Te kapi rorohiko iti
- 280 kalori
Nga tipu me te Cereal
Ka whakakotahi tenei parakuihi i nga hua o te muka me te hua antioxidant-hua mo te tīmatanga hauora ki to ra ra.
- Te tihi tiketike, 1 c.
- Ko nga hua tipu, 1 c.
- Te waiu kore-kore, 1 c.
- Te kawhe, me te pakaru o te waiu kore ngako
- 260 kalori
Pakeha Muffin me Yogurt
Haere ki te iti iti-kalori me tenei kai tere. Kohuatia te muffin english mo te waahi ki te hiahia koe.
- Katoa-witi Maori muffin
- 100-calorie huawhenua Greek-yogurt huawhenua,
- 220 kalori
Toast me Bacon
I etahi wa ka hiahia koe ki te reka o te pipi. Whakauruhia ki te parakuihi iti o te calorie me tenei huinga.
- Ko te taro iti-calorie, 2 poro
- Pounamu waikawa, 1 Tbsp.
- Pounamu tunu , 2 poro
- 240 calories
Tuhinga Maama
Ki te hiahia koe ki te rere atu i te tatau ki te tere, makahia enei taonga ki te pupuhi me te tango i to parakuihi hauora i runga i te haere.
- Te waiu huka, 4 oz.
- Ko te miraka te Kariki-iti, 4 oz.
- Berries, 4 oz.
- 236 calories
He tira me tetahi taha o te tironi
Ko te tira pai ka awhina i te parakuihi ka tino kaha ake.
- Raina Raina, 1 c.
- 1% te waiu, 1 c.
- Meiron, 1 c.
- 225 calories
Ētahi atu Whakamarama Parakuihi mo raro i te 350 Calories
Mena he iti noa atu te ruma mo nga kaata i roto i to kai paraoa ata, whakamatauria tetahi o enei whakaaro. Ko enei whakaaro o te parakuihi e 350-kaloka ka tino makona kia tae noa ki te wa o te tina.
Apple & PB Bagel
- Thomas 'Whole-grain Bagel, 1, ki te:
- Te Pearutaru Peanutuka Paawa-Riki-Riki, 1 Tbsp.
- Te aporo Granny Smith, iti, 1, te tapatapahi
- 335 calories
Yummy Yogurt
- Ko te kaipupuri o te Kawana Korero-Kariki Yogurt, ½ c., Kua tohaina ki te:
- Ko te granola iti-momona (kahore he karepe), ¼ c.
- Maama, he paraoa, 1 tīpune.
- Honey, 1 Tbsp.
- Blueberries, ½ c.
- 300 calories
Parakuihi Parakuihi
- Pepperidge Farm Whole-wheat Maori Muffin, 1, wehea ki te haurua, ka whakakiia ki:
- Ko nga pi, ko te 3, he repo
- Te tihi, ½ c.
- Te Tae Alpine Ko te Tupare Cheddar kua puta mai, 1 te poro
- Tomato, 1 poro
- 270 kalori
Whakamahia te Oatmeal
- Oatmeal tonu (panui), 1 te awhi, kua pana ki:
- Te waiu kore utu, ½ c.
- Fuji aporo, iti, tapatapahi
- Te tinamona me te huka parauri, 1 tsp.
- Walnuts, tapatapahi, 1 Tbsp.
- 255 kalori
Berry Pai Waffles
- Nutri-Grain Eggo Te Kohanga Katoa-Kohi Kai, 2
- Stonyfield Farm Lowfat Te miraka miraka, ¼ c.
- Rōpere, ½ c.
- Tirikara maple, 2 tsp.
- 246 calories
South o te Bord Breakfast
- Ko nga pihi o te pi, 3, he kowhatu, kua tohaina ki:
- Pīni pango, te horoi me te kapi, ¼ c.
- Sargento He kohanga iti-iti Te karaiti Cheddar, he tipu, 1 oz.
- Salsa, 2 Tbsp.
- 191 calories
I matekai mo etahi atu? Tirohia te kohinga katoa o nga kai parakuihi, nga tohutao, me nga whakaaro .
* He mea whakatikatika na Malia Frey