ʻAʻohe mea leʻaleʻa i ka makeʻana o ka kaumaha, aʻaʻohe mau pōkole - ponoʻoe eʻaiʻuʻuku. Hiki ke loiloi, a lohi ka holomua. Hiki iāʻoe ke manaʻo ua nele i kāu mau mea aloha maikaʻi loa.
Nā Loss Loss Huakaʻi
Ponoʻoe eʻai i ka meaʻaiʻole aʻoi aʻe paha i ke kino. Eia maikaʻi, e hana i nā meaʻelua. Ma ka hoʻolālā e kōkua iāʻoe e lilo i ka kaumaha a hoʻonui i kou olakino.
ʻAʻole ponoʻoe e hana i kekahi mea lele, e hele wale no hoʻokahi hora o ka heleʻana i nā lāʻelima i kēlā me kēia pule. A iʻole paha, hiki iāʻoe ke koho i ka nui o ka hoʻonaʻauao kūpono a hoʻolālā papa paha ma kahi lāʻau ola . E koho wale i kahi hana e mālama ai iāʻoe.
E hoʻi hou i kāuʻai. Pono ka mālamaʻana i kāu mau meaʻai kūpono no laila e lilo ia i mea nui ma kou ola. ʻO ka mua, ponoʻoe eʻike i ka nui o nā calories e lawe ai i kēlā me kēia lā. E hoʻohana i ka calcile calorie e kōkua iāʻoe e hoʻohālike i kēia. Ponoʻoe eʻai i nā kalo ka nui ma mua o kaʻaiʻana i kēlā me kēia lā e lilo i ka kaumaha, akāʻaʻoleʻoe e hele ma lalo o 1,200 calories i kēlā lā i kēia lā me ka kamaʻilioʻoleʻana i kāu kauka.
Ponoʻoe e mālama i nā calories āu e lawe ai (a me nā calories āu e puhi ai i ka wā o ka hana). E hoʻohana i ka diary kākau e hoʻomanaʻo i nā meaʻai a pau āu eʻai ai.
E koho i nā meaʻai palekana
Aia ma mua o ka makeʻana ma mua o kaʻokiʻana i nā calories . Ponoʻoe eʻai i nā meaʻai e ola ai a me ka pono kūpono i ka nui o nā huapiʻa, protein a me nā momona, me ka nui o nā huaora, nā minelala, a me ka fila a ke pale nei i nā momona momona, nā momona, nā meaʻono, a me ka sodium .
ʻO ke ala maikaʻi e hana ai i kēia,ʻo ia ke hoʻolālā i kāu meaʻai i mua o ka manawa, i kēlā me kēia lā.
Ponoʻoe e hoʻomaopopo i ka nui o ka meaʻai āu eʻai maoli nei. He nui ka hapanui o mākou e hōʻehaʻeha i ka nui o kaʻai a mākou eʻai ai i ka lā, no laila, maikaʻi loa ke anaʻana i kāu mau lawelawe a pau, a hiki i ka wā e maʻalahiʻoe i ke kohoʻana i nā nui ma kaʻikeʻana.
E hoʻopili i kahi pāʻanihini kīhini maʻamau a hoʻohana i nā kī a me nā spoons a me ka anaʻana i nā mea a pau.
E hana i ka papaʻai kai
No laila,ʻo wai nā meaʻai e komo i kāu papaʻai ? Eʻike i ka koho ma kohoMyPlate.gov no laila eʻikeʻoe i ka nui o nā hui likeʻole e pono aiʻoe. Kuhi no:
- ʻElima a he 11 mau huaʻai (ʻo ka hapalua o kāu lawelaweʻana he palaoa piha ia ).
- ʻElua iʻekolu mau meaʻai laʻa a meaʻai paha i kiʻekiʻe i ka calcium .
- Hoʻokahi aʻelua paha mau kumu o nā kumu protein e like me kaʻiʻo, nā hua, ka moa, iʻa, a me nā lemu.
- ʻElima aʻeiwa mau huaʻai a me nā meaʻai i kēlā me kēia lā.
E hoʻemi i ka nui o ka momona, ka sodium, a me ka paʻakai i loaʻa i ka condiment, i ka lole, a me nā meaʻai.
E ho'āʻo e hoʻopiha i kāu hoʻolālāʻai i kēlā me kēia lā me nā meaʻai likeʻole a waihoʻia kahi lumi no kahi mea liʻiliʻi e hiki ai iāʻoe ke noʻonoʻo i ka nele. E hoʻomanaʻo i ka heluʻana i nā calories.
E hana i kāu papaʻai no nā lā he nui i ka manawa e hiki ai iāʻoe ke hele i ka hale kūʻai a kūʻai i nā meaʻai a pau āu e makemake ai. ʻO ka hoʻolālāʻana i nā meaʻai e kōkua iāʻoe e mālama i ke kālā kālā ke hoʻopauʻoe i ka kūʻaiʻana i nā mea noiʻole mai kaʻaʻaiʻai.
Eia keʻano o ka papaʻai meaʻai no hoʻokahi lā. Hāʻawi ia i nā calories 1,800 no ka lā a pau, me ka nui o nā fiber a me nā meaʻai. Inā makemakeʻoe e hoʻoneʻeneʻe i kekahi mau calorie hou, hiki iāʻoe ke hoʻohemo i ka aniani o ka waina, kalekinalekaʻeleʻele, ka meli, ka mayonnaise, kaʻaila a me ka vīneka, a me ka waipū e mālama ai i 450 calories.
Hiki iāʻoe ke nānā no nāʻano kalo o ke kalo o kāu mau mea aloha a me kou mau lole a hoʻohana i nā meaʻala meaʻole e hoʻopau i kou niho maikaʻi.
ʻO ka mea āu e makemakeʻole ai, eʻokiʻoki i nā huaʻai maikaʻi, nā mea kanu, a me nā'ōpala piha no ka mea, ua lako lākou i nā meaʻai a me ke kaula.
ʻO ka kakahiaka kakahiaka
- ʻO ka'ohemāmāʻekolu
- Hoʻokahi punetune ka meli
- ʻO ka hapalua o ka waiū o ka mea momonaʻole
- Hoʻokahi hapahā bailakeke
- ʻEonoʻaina a me ka waiʻona
- Hoʻokahi kīʻahaʻekeʻeleʻele
Paʻi Mākū Loa
- ʻO kahi aʻola
- 'Aluamona
- ʻO wai wai me ka lemon
ʻO kaʻaina awakea
- ʻO kaʻanuʻu meʻekolu'eleni o kaʻaina, he kōmato ulu mānoanoa, hoʻokahi kapēpē ka mayonnaise a me ka letus ma nā paʻiʻelua i ka palaoa a pau.
- Hoʻokahi kīʻaha kīpōpō pēpē
- ʻO ka wai māmā a wai inu paha
Pōʻaliʻi Snack
- Hoʻokahi kīʻaha kīkoleʻaʻohe momona
- ʻO ka huehi hapaha heʻehā o ka palaoa
- Hoʻokahi punetune ka meli
Eʻai
- Salamele me hoʻokahi kīʻaha paila'ōniʻoniʻo, hoʻokahiʻawaʻawa cheese, ka hapalua a me ka hapalua'atila cherry a hoʻokahi kaha punakaiʻaila a me ka vīneka.
- ʻO kahiʻohuʻekolu aunema
- ʻO ka hapalua o ka kīʻaha pākīkaʻi'atila me ka pāpaka hoʻokahi
- Hoʻokahi kīʻaha'ōmaʻomaʻo
- ʻEhā'ekene waina waina
Pākī ahiahi
- Hookahi a me ka hapalua auneke i ka chocolate
Ke nānā aku nei paha kēia'ōʻaiʻai i ka mea e hiki ai iāʻoe ke hōʻoluʻolu i ka lā a pau? Ināʻole, hiki iāʻoe ke hoʻololi i kāu papaʻaiʻai e komo i nāʻano meaʻai-nui , haʻahaʻa haʻahaʻa e like me nā'ōmaʻomaʻo'ōmaʻomaʻo me ka lau. Ināʻae kāu papaʻai meaʻai i ka pōloli i nā lā a pau, hiki paha iāʻoe keʻoki i kāu mau calorie.
E hoʻomanaʻo i ka maikaʻi e lilo i ke kaumaha me ka māmā.
Ponoʻoe eʻae i kahi lumi no kahi maʻamau i kēlā me kēia lā (e pili ana i 100 calories) a hiki iāʻoe ke hoʻokolo i nā mea'alamakai kūikawā no ka mālamaʻana i kaʻawa .
E inu i ka wai. ʻAʻole kekahi calorie nui o ka wai i loaʻa ka calories, a hiki iāʻoe ke'ō aku i kahi'āpana lemon a iʻole ka lime, aiʻole e koho i ke kaiʻeleʻele inā makemakeʻoe i ka fizz.