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Nisi o meaai e te 'ai mo le' aiga o le taeao mafai a le mafai ona faia pe malepe lou aso. Ina ia faʻatautaia lou tino ma maualuga maualuga maualuga i le aso atoa faʻalagolago i le auala e amata ai lou taeao. Ma, o le saʻo tuʻufaʻatasiga o polotini, alava ma gaʻo maloloina e manaʻomia e fai ai lau 'aiga o le taeao o se taumafataga-tumu taumafataga.
Meaʻai pei o fualaʻau, oatmeal, spinach, egg omelette, ma le yogurt Greek e tatau ona tuʻuina i lau taumafataga o le taeao. Ae, nai lo lea, o le tele o tagata filifili mo ato, pastry, keke keke, ma isi Meaʻai e mafai ona faʻafiafiaina ai oe i le faʻavaivai, faʻateleina le ono aʻafia o faʻamaʻi tumau ma e iʻu ina maua lou mamafa.
Lenei o le lisi o meaʻai e tatau ona e 'alo i le' ai i le taeao.
Meaʻai E Tatau Ona Aloʻese mai 'Ai I Le Taeao
1. Meaʻai o le taeao
O le tele o meaʻai o meaʻai i taeao na tusia i luga o afifi o loʻo iai a latou fatu. Ae, o le mea moni, nei sereala e sili ona gaosia ma aofia ai se laʻititi numera o atoa fatu ma tele lava faʻamamaina fatu ma faʻaopopo suka. [1] . E faʻateleina ai le ono iai o faʻamaʻi tumau, e aofia ai le lapoʻa.
2. O sanuisi taeao na faʻatau e le faleoloa
Atonu e te manatu o le mauaina o se sanuisi mai se soʻoga meaʻai e maloloina ma se faʻatumuina filifiliga mo le 'aiga o le taeao. Ae, e mafai ona e sese ona o le tele o nei sandwiches teuina e maualuga i kalama faamamaina ma maualalo i alava. Ole mea lea e mafai ona tupu ai le faʻaputuga ole suka ile toto, faʻateleina le leaga o le kolisi ma maua ai lou mamafa [lua] .
3. Oatmeal muamua-fefiloi
O le faleoloa na faʻatauina i le faleoloa oatmeal e faʻafaigofie ai ou taeao, ae o le mea moni, ua naʻo ni sioi atigipusa ua natia. O fualaʻau vela vela o meaʻai sili ona leaga na 'ai ile taeao ona e matua tumu ile suka ma maualalo le fiber.
E tusa ai ma se suʻesuʻega, o tagata na faʻaaogaina le oatmeal na faʻateleina le faʻatumuina ma faʻaititia le fia 'aʻai pe a faʻatusatusa ia i latou na faʻaaogaina oat-based ready-to-eat breakfast cereal [3] .
4. Muffins
Muffins ei ai le igoa taʻuleleia mo le soifua maloloina, ae le ona ona na faia i fualaʻau suauʻu, suka ma le falaoa faʻamamaina. O loʻo iai foʻi ma suka faʻaopopo pe faʻatumuina i fualaʻau mamago ma sukalati sukalati.
5. Panikeke ma waffles
O pancakes ma waffles e mautinoa o ni filifiliga lauiloa mo le 'aiga o le taeao, ae o meaʻai na e sili ona leaga e ai i le taeao. E mafua ona e maualuga tele i latou i le falaoa lelei ma o loʻo faʻatumuina i le pancake syrup, o loʻo iai le maualuga o le syrup fructose corn [4] .
6. Pastries
Pastries, croissants ma donuts o meaʻai sili ona leaga e 'ai i le taeao mo le' aiga o le taeao ona latou te le lava i le alava ma porotini ma o loʻo tumu foi i sili atu kalori, suka ma gaʻo le maloloina. [5] .
7. Vai fualaʻau na faʻatau mai i le faleoloa
O e masani i le 'uʻuina o se fualaʻau suamalie poʻo se lamolemole mai lau meaʻai e te fiafia iai? Afai o le ioe, ona taofi lea ona fai aua ua latou faʻaopopoina suka. O nisi o nei mea lamolemole o loʻo i ai le susu gaʻo atoa, aisa ma kulimi ma e pei lava o se susu nai lo se mea faʻasusu [6] . Filifili mo le fale-faia fualaʻau lamolemole faia ma Greek yogurt.
8. Faamau Granola
Granola faʻamau e pei o le sili ona lelei taeao filifiliga, a ea? Ae, e masani ona le sili atu nai lo lole lole ma latou aofia ai le tele o faʻaopopo suka. Granola faʻamau aofia ai se tuʻufaʻatasia o suka, meli ma sana syrup. Ole mea lea e mafai ai ona siʻitia lou maualuga ile inisalini, mumu male suka ile toto.
9. yogurt vela
O yogurt vela o se meaʻai le maloloina i le taeao. E leai ni gaʻoa maloloina ma e tumu i le suka e faʻatusatusa i le yogurt Greek. O le faʻamamaina o le gaʻo mai le yogurt o le a faʻaumatia ai lou tino mai le taua o meaʻai.
10. Scones
Scones e masani ona faʻatumuina i siamu poʻo kulimi ma o le toʻatele o tagata e fai mo le meaʻai o le taeao. Ae leʻo iloa e le toʻatele o se meaʻai le lelei o le ti o le taeao aua e maualuga i kalori, ma e faʻamamaina meaʻai ma e maualalo le alava ma polotini.
