E hōʻalo i kou mau pōloli makeʻole me ka'ānaiʻole i kāuʻaina awakea
Holo pinepine nā mea holo i ka pōloli i waena o nā meaʻai, akā makemake ka poʻe e hoʻonele i kā lākou calories. Ināʻoe e hoʻolālā e holo ma mua o ka pāʻinaʻana, hiki i kou pōloli pōloli ke kaumaha loa. Ponoʻoe i ka wahie no ka hoʻoikaika iāʻoe ma o ka hana. ʻO ke kī i ka paleʻana i ka pōloli a me ka loaʻaʻana o ka hoʻoulu waiwai nui i makemakeʻia,ʻo ia ke koho i kahi pōʻai hauʻai maikaʻi e 100 mau calorie.
Ma hope o kāu kauʻana, hiki iāʻoe ke hoʻohana i kēia mau mea i meaʻaiʻai hou. ʻAʻole kēia mau pōpū e puhi i kāu meaʻai a hoʻopau i kāuʻahaʻaina.
100-Calorie Loaʻa Carbohydrate no nā mea holo
ʻO kēia mau meaʻeha he nui loa nā pāpaʻi, kahi hiki ke kōkua i ka hoʻolālā i kāu holo.
- Nā hua waina liʻiliʻi : E pili ana i nā hua waina he 100 mau calories. Hoʻokomo iā lākou i loko o ka paʻale no nā holaʻelua a he meaʻai a hoʻomaha lākou i ka lā wela.
- ʻAhiʻAiʻA Apple: ʻAkahi'ōpona liʻiliʻi a hoʻopiha i ka'ōpū 1 a me ka'ōpona me ka kinamona. E puhiʻia i ka 350 F no 15 mau minuke, a hiki i ka hoʻomakaʻana o ke kōʻana i ka momona a me ka'ōlaʻi.
- Lauʻohi'Āpī : E ho'āʻo e loaʻa i 1 kīʻaha momona, nā meaʻaila hoʻolulu iki-sodium. He mea nui hoʻi kēia ma hope o ka holoʻana i waho o ke anu.
- ʻO ka huaʻopa a me ka meaʻai: Hoʻoponopono i 15 mau māla i 5 punetēpona ka mea momona momonaʻole o ka'ōlohelohe maikaʻi.
- Nā Kino a me Salsa: Inā makemakeʻoe i kahi meaʻeha a paʻakai, e ho'āʻo i 10 mau'āpana tortilla i kāwiliʻia me ka 1/4 kapu o salsa.
- Goldfish Crackers: Ma kahi o 40 mau kālepa Goldfish e'ākau ana he 100 calories. Inā makemakeʻoe i nāʻanoʻono'ē aʻe, e nānā i ka pūnaewele no kaʻikeʻana i nā heluna kālā.
100-Pākī Kaloni me kahi Puʻupuʻu
ʻO kēia mau'āpuni he pūpona kekahi a he kūpono i mua a ma hope paha o kāu holo.
- Lowfat Frozen Yogurt : E ho'āʻo i kahi kīʻuʻuku o ka waikiko maloʻo maloʻo no ka meaʻai he 100 kalo. Hiki ke mālama i kahi meaʻai maikaʻi inā lōʻihiʻoleʻoe i hele i luna.
- Kaloka Kahikiko: Ma hope o ka hoʻopihaʻana i ka nihoʻono,ʻeono oʻawa o ka waiū walaʻau walaʻau ka mea maikaʻi loa ma hope o ka holoʻana.
- Kōleka Chocolate: ʻO ka pahu wai 4-ounce o ka waikiko chocolate pudding containing 100 calories.
- ʻO Blueberries a me ka Cottage Cheese : E hoʻokuʻu i 1/4 kapu o ka blueberries i loko o ka'ūni kapu 1/2.
- Wasabi Peas: Inā makemakeʻoe i kahi kīʻaha me kekahi crunch a me ka kī liʻiliʻi, 1/4 kapu o wasabi peas hāʻawi iāʻoe 100 calories.
- Kaomi a me ka Hummus:ʻO kaʻaiʻana i 13 kāloti pēpē a me 2 punetēpō o ka hummus hiki ke lawe i ka palena mai kou pōloli.
- Ka Hopena Fudge Maʻemaʻeʻo Cowny Cow: ʻO kēia mau kīʻaha he 100 calories wale nō a he mea hōʻoluʻolu a he leʻaleʻa hoʻi.
- Ka Peanut Butter a me ka Celery: Ka meaʻoi aku kahi mea kanu me ka 1 punetū pīnī pīnaki no ka meaʻona a me kaʻona.
- ʻO Edamame (nā soybeans'ōmaʻomaʻo): E pili ana i 45 lūlū mokumahu he 100 calories. E kāpīpī i kahi paʻakai liʻiliʻi a me ka pepa ma luna o lākou no kahi ho'āla hou.
- Pistachios :ʻO kahiʻeke o 25 mau maloʻo maloʻo, nā pistachios i kālaiʻoleʻia he meaʻai nui loa i ka manawa e loaʻa ai ka pōloli ma luna o ka pā. Hiki pū me ka pilikino, e kōkua iāʻoe e hōʻolo. E koho i nā pistachios i loko o ka'ōpena, no ka mea hikiʻole iāʻoe keʻai nui ināʻoe e hana no lākou.
- ʻO nāʻAmona : E hana ana ka Emerald i nā pūkale 100-calorie o nā'alemona kalo koko i nui i ka wā e loaʻa ai ka pōloli pōloli.
- Pālaʻi Moli a me Hummus: E hoʻopili i nā paʻipaʻi o kahi pepaʻelimaʻulaʻula i loko o 2 punetēpē o ka hummus no kahi'ālaʻona maikaʻi.
- ʻO Apple a me kahi: Pīpī 1 kapu o ka'ōmoleʻalani me 1 auneke o ka palaoa kalo.
- ʻO kaʻulaʻula a me ka puaʻa momona: Ināʻaʻoleʻoe heʻano hummus nui, e hui i kāu kiʻi ulaʻula me 2 punetēpē o ka lūlū kao.
- ʻO ka paʻakīpī'Āpī : E kāpīpī i kekahi paʻakai, pepa, a paprika ma luna o kahi huapalapala pa'ūpili no ka'ā'ā 100-calorie maikaʻi.
Nā kūkākūkā no nā mea holo
E hoʻomanaʻo i nā meaʻai a pau ke kohoʻoe i kāu mau meaʻai. Ināʻoe he lactose-kaʻole, e makemakeʻoe e pale i nā hua laʻau e like me ka waiū a iʻole ka'ōmole ma mua o kāu kauʻana.
ʻOiaiʻo kahi hummus he kumu punaehu nui ia, hiki ia ia ke alakaʻi i nā kēpau a me ka holo pū . Hiki paha iāʻoe ke mālama i kēlā mau pōpilikia no ka ma hope o kāu holo.