ʻO ka māmā ka nui o ka ike, e like me ka heluna o nā calories, ma kahiʻano kaulike. Aia nāʻai waiwai-nui i ka nui o nā calorie ma ka lawelaweʻana. ʻO kahi hōʻailona o kahi meaʻai me ka nui o ka ikehu heʻene melemele no ka mea he nui nā calorie mai ke kō a me ka momona e kūpono i ka nui o ka lawelaweʻana. 'Oiho ka nui o ka ikehu ma muli o ka loaʻaʻana o nā calories wale nō i loko o kahi'ōhū maʻamau o nā lālā momona.
Hoʻoholoʻia ka mākau ikaika e ka likeʻana o nā macronutrients (protein, momona, mau haʻalulu), fiber, a me ka wai. ʻAʻole ka nui o ka calorie i ka wai a me ka wai, no laila,ʻoi ka nui o ka ike i nā meaʻai iʻoi aku ka nui o ka fiber a iʻole ka wai. ʻO ka momona heʻeiwa mau calories ma ka gram,ʻo ia hoʻi kaʻai iʻoi aku i ka momona ka ikaika nui.
Nā Mea Mea Laʻa Mea Loaʻo Energy Loa
ʻO nā meaʻai me ka liʻiliʻi o ka ikehu nui, he mau'alaʻula kiʻekiʻe a me nā mea kanu momona. ʻO nā meaʻai e like me nā hua liʻiliʻi ke emi iho nei ka'ikehuhu,ʻo ia hoʻi. ʻO nā meaʻaiʻai haʻahaʻa haʻahaʻa haʻahaʻa-haʻahaʻa he nui ka ikaika iki, akāʻaʻole i nā manawa a pau, no laila, he mea nui e heluhelu i nā hōʻailona moʻomeheu pono'ī iʻikeʻoe i ka nui o nā calories āu e loaʻa nei i kēlā me kēia lā.
ʻO ka mea maikaʻi e pili ana i nā meaʻai me ka maʻalahi o ka ikehu he mea maʻalahi ia i ka'alekai ,ʻo ia hoʻi he nui nā meaʻai ma ka nui o ka lawelaweʻana. Nui nāʻano hua, nā hua waina, a me nā huaʻai i nā calories, kiʻekiʻe i ka fiber a he nui nā huaora a me nā minela.
ʻO ka Power Energy Density
ʻO nā meaʻai waiwai-ʻai nā mea'alapalapa, nā mea'eneʻena hohonu, nā mea fīmī French, ka pīni, nā huaʻai starchy, nā mīni mālū, ka lihi, nā nati, a me nāʻanoʻano. ʻAʻole pono nāʻai kai ikaika a pau iāʻoe, akā ponoʻoe e nānā i kāu'āpana i ka wā eʻai aiʻoe.
ʻO kekahi meaʻai, e like me nā meaʻono a me nā mea inu, hiki ke loaʻa i ka nui o ka ikehu.
ʻO nā kānana me nā huapalapala a me nā huapalapala ka nui loa o ka ikehu i ka wā e hoʻonaniʻia ka'ōpū o ka'ōpū. ʻAʻole ka momona o ka waiū ma muli o ka waiū maʻamau, aʻo ka mea hoʻonaneaʻai ka liʻiliʻi ma lalo o ka wai inu inu .
Ka Manaʻo Manaʻo a me ka Kaumaha
ʻO ka hopena o ka hoʻomaluʻana e nānā i ka nui o nā calories āu e lawe ai me ka nui o nā calories āu e puhi ai. Ke hoʻopihaʻoe i nā meaʻai me ka nui o ka ikehu, ponoʻoe e hōʻoluʻolu i kou laweʻana i nā calorie. E hoʻolālā i kāu mau meaʻai a pau nā meaʻai me nā mea liʻiliʻi o ka ikehu iʻoi aku ka nui i nā meaʻai.
ʻOiaʻiʻo, heʻoiaʻiʻo nō hoʻi. Ināʻai nuiʻoe i nā meaʻene ike, ponoʻoe i ka nui o ka meaʻai e hoʻopiha iāʻoe, a ma muli o ka hopena, e laweʻoe i nā calorie'ē aʻe. ʻAʻole maikaʻi kēia inā makemakeʻoe e lilo i ka kaumaha, akā hiki paha ke kōkua inā e ho'āʻoʻoe e loaʻa ka kaumaha. Ināʻo ia kou kūlana, e hoʻomaopopo i ka kohoʻana i nā meaʻaihuhuhuhu nā meaʻai e like me nā avocados, nā nīpi, a me nāʻanoʻano ma mua o ka nui o nā meaʻai nā meaʻaiʻole-calorie.
Nā mea kōkua no ka nānāʻana i kāu kālā
E hoʻomaka i kahiʻaina me ka uku kīlapai maʻamau a iʻole ke pola o ka'ōmole māmā. E hoʻopiha kēia i kou puʻuwai ma mua o kouʻeliʻana i kekahi mea ikaikaʻoi aku e like me ka pātaʻi, pizza, a me kahi hoʻokiʻekiʻe kiʻekiʻe.
E waiho i nā pāpale salakeke kaumaha a pale aku i nā mea'ūpala iʻoi aku ka nui i nā calories.
E koho i nā hua hou no kaʻaʻai. ʻO nā mea kanu me nā meaʻono a me kaʻono. Akā, inā makemakeʻoe i kahi ice cream a iʻole cheesecake, e hoʻomaopopo pono aʻai i hoʻokahi wale nō lawelawe (e nānā i ka nui o ka lawelawe ma ka pōʻai) no ka mālamaʻana i kaʻai o ka calorie.
E hoʻoili i kāu pāpale me nā mea kanu. Pono ka hapalua o kāu pāpale e uhiʻia i nā hua kanu haʻahaʻa a me nā huaʻai. E waiho i kahi hapaha o kāu pāpale no kāu punaehomua, aʻo ka hapaha i koe e paʻa i ka lawelaweʻana i nā meaʻaiʻeleʻele e like me ka pātaʻi, kaʻuala, a me ka raiki.
Inu wai nui. ʻO ka waiʻole nā calories a hiki iā ia ke kōkua iāʻoe a hiki i kāu meaʻai hou, a iʻole ma lalo iki a hiki i ka loaʻaʻana o kahi meaʻai ka lua pele.
E mālama i nā hua a me nā huaʻai hou i kāu mau keiki. ʻO nā keiki eʻai ana i nā hua a me nā huaʻai hoʻi, eʻai ana lākou i nā meaʻai nui loa. Inā loaʻa iāʻoe kahi keiki eʻai i ka meaʻai, e hoʻomau i ka lawelaweʻana i nā mea maʻi; ma mua a ma hope paha, eʻikeʻo ia i kekahi mea āna i makemake ai.
> Puna:
> Kūkulu i nā Pūnaewele no ka Manaʻo a me ka Puʻiʻana i ka maʻi. " Ka Mea Pahu-Energy-Dense a me ka Weight Weight: Kaʻokiʻana i nā Kaloli Ma ka Manaʻoʻana i ka Makeʻe ."