Wahi a nā Dietary Guidelines no nāʻAmelika, e pili ana i ka hapalua o kā calories o ka lā mai ke kūpona mai. No laila ua nui loa. Akā,ʻoi aku kaʻoi aku o ia mau mea ma mua o ka nui o nā kinikini āu e pono ai -ʻo kahi mau kumu o nā'ōpolikoʻoi aku ka maikaʻi iāʻoe ma mua o ka poʻe'ē aʻe .
ʻO ka mea mua, he aha nā kopa? Loaʻaʻia nā'ōpelu i nā mea kanu kahi e hāʻawi ai lākou i ka ike a me ka hoʻolālā.
Hiki i nā'ōpili, nā meaʻai, a me nā lālā i loko o kēia māhele. A no ka pono a me kaʻaiʻana nā holoholona i nā'ōpona'aleʻa,ʻaʻoleʻoe eʻike i nā pūhaka i loko o kaʻiʻo, iʻa, a me ka moa. Akā, eʻikeʻoe i nā pahu i loko o ka waiū a me nā hua laʻa no ka mea he lactose nō lākou,ʻo ia hoʻi keʻano o ke kō.
He aha nā pahu nui e pono ana iāʻoe?
Hiki ke hoʻokumuʻia kāu mau waipiʻa ma kāu laweʻana i ka caloric. Ināʻikeʻoe i ka nui o nā calories āu e pono ai i kēlā lā i kēia lā, hiki iāʻoe keʻike i ka nui o nā gramomi o nā kaha e pono aiʻoe:
- E hoʻomaka i ka hoʻoholoʻana i kāu ponoi i kēlā me kēia lā a māhele i kēlā helu i ka hapalua. Ehia mau calorie e hele mai mai nā'ōpū.
- ʻO kēlā me kēia'elemona o ke kaʻapona heʻehā calories. E hoʻokaʻawale i ka helu āu i loaʻa mai ka hana mua eʻehā.
- ʻO ka helu hope loa e like me ka nui o nā'ōpona i loko o ke kalamu āu e pono ai i kēlā me kēia lā.
Eia kekahi laʻana,ʻo ka mea eʻai ana i 2,000 calories i kēlā lā i kēia lā, e laweʻia he 250 grams o nā'ōpona'aleʻa (2,000 i māheleʻia e 2 = 1,000 a 1,000 i māheleʻia e 4 = 250).
Ke huli i kāu Kiʻi Waiʻaleʻa
E hahai i kēia mau hana maʻalahi:
- E huli i ka grabohydrate ma ka Nutrition Facts liʻiliʻi ma nā mea i hoʻomohalaʻia. Hiki iāʻoe keʻike i nāʻike kaloila ma laila, akā e hōʻoia e pālua-e nānā i ka nui o ka lawelawe a me ka helu o nā lawelawe ma ka pūnaewele.
- E ho ohana i ka USDA National Nutrient Database no ke Kuhikuhina Kuhikuhina e ho omaulia i ka wai o ka hamo a me ka mea hou. He pūnaewele nui ia e hoʻololi mauʻia ana.
- E hoʻomau i kahi puke moʻolelo no ka hahaiʻana i kāuʻike. Hiki iāʻoe ke paʻi i kāu mauʻaoʻao a mālama iā lākou i loko o kahi pakuhi.
ʻO nā huiʻo ia ka meaʻoi aku
ʻO nā'ōpelu'okāpiʻa he mau'aleʻaleʻa likeʻole, e like me nā momona, a me nā meaʻokoʻa maʻalahi e like me ka keʻokeʻo, ka kānana kānana kānana, a me ka meli. E hele i kahi mau lāʻau kanu i kanuʻia, e koho i 100 pakeneka piha i nā hua a me nā huaʻai a me nā huaʻai no ka nui o kāu mau 'āpana.
ʻO ka poʻomanaʻo koʻikoʻiʻo ia ke 'hana i ka hapalua o kāu'ōpala.' ʻO kēlāʻaoʻao, inā eʻaiʻoe iʻelima mau huaʻai a me nā huaʻai, e hoʻonuiʻoe i ka nui o ka fiber i kāuʻai.
ʻOiaʻiʻo,ʻaʻoleʻoe makemake eʻai i nā kaʻa wale. Ponoʻoe i ka momona a me ka momona,ʻaʻole likeʻole. E hoʻolālā i kāu kohoʻana me nā pūmua protein, e like me kaʻiʻo lean, ka moa, nā hua, a me nā iʻa, a me kekahi momona maikaʻi e like me kaʻaila olive , avocado, aiʻole nā nuts a me nāʻanoʻano. ʻO ka protein i hui pūʻia me nā kāpiliʻili-kiʻekiʻe ke kōkua iāʻoe e mālama i ka piha i waena o nā meaʻai.
E nānā i nā meaʻala
ʻO nā kumu momona aʻoi aku kaʻoi aku o ka meaʻai, e like me nā mea i hanaʻia me ka paʻakai, ka meli, ka syrup kānake a me ka paʻakikī nani. ʻO kēia mau meaʻai he nui nā calories akā hāʻawi nui iʻole ka waiwai kūpono.
E pale i nā meaʻai'āla, nā mea pāʻani, nā meaʻawaʻawa momona , nā lole, a me nā kuki.
A mālama i ka maka no nā meaʻai maʻamau i mālama pinepineʻia i nā mea he nui i koe,ʻo nā mea hoʻi i pāʻole i ka meaʻono.
Puna:
ʻO'Alahui Hui PūʻIa Hui PūʻIaʻoʻAmelika Huipūʻia a me ka United Health Health Department. "Dietary Guidelines no nāʻAmelika Hui Pūʻia 2010."