ʻO ka maikaʻiʻo ka meaʻai aʻaʻole ka Calories he mea helu

E hoʻomaha a hauʻoli eʻai i ka'ākau

Ua haʻiʻia iā mākou no nā makahiki he nui ka heluʻana i nā kaloliko ke ala hoʻokahi e lilo ai ka kaumaha, loaʻa ka musika a hoʻemi i ka momona, akā, ua hoʻololiʻia nā papaʻaina. ʻOiai he mea nui ka calories,ʻike ka poʻe akamai maiau e pono ke nānā aku i ka maikaʻi o kā lākou calories ma mua o ka nui o lākou -ʻo ia ke kumu.

Ka Manaʻo i ka Helu Kikoʻole

Hiki paha ke hiki i ko mākou mau ola olakino a me ko mākou mau momona i ka wā e ho'ōki ai mākou i ka heluʻana i nā calories? Wahi a nā haʻawina i hala iho nei, e kau i ka hilinaʻi ma keʻano o kaʻai, ka nui a me ka nuiʻole o nā helu. ʻO kaʻAmelikaʻAmelika e pili ana i ka hoʻomehana hōʻike "hōʻike ka heluʻana i nā calorie, hoʻolāʻihi i ka manawa a me ke ala ponoʻole eʻaiʻole i kaʻai." Ua hōʻea mai kēia me he hau hou lā i ka poʻe e hakakā ana me ka hoʻopiliʻana i nā heluʻai. Hoʻomaopopo ka nui o nā meaʻaiʻai lāʻau ma ka kākauʻana i nā meaʻai maikaʻi i nā puke pai kai e mālama i kaʻai o kaʻai ma kahi o kēlā me kēia gram, oea a kalole. ʻO ka'ōlelo Hawaiʻiʻo Heather Mangieri, MS, RD, CSSD, LDN e wehewehe nei i kaʻaiʻai calorie-ʻole ka mea maikaʻi loa e loaʻa ai ka olakino a pinepineʻole i nā meaʻai kūpono.

ʻAʻole i hanaʻia nā caloriesʻElia

ʻO kaʻilima palekana e pili ana i ka maikaʻi o kaʻai meaʻai, ka nui a me ka nui o kaʻoliʻoli i kāu mea eʻai nei. ʻO ka huliʻana i ka mea āu eʻai ai iʻikeʻia ma keʻano he kumu waiwai e hoʻopaʻa ai i nā'ōnaehana o nā meaʻai maʻamau aʻo ka hoʻolālā o ka manawa e helu i nā calories. Ke nānā nei ka mea i kēia manawa ma ka kohoʻana i nā koho pono maoli ma mua o ka heluʻana i nā calories. He akamai mākou i ka hoʻomaopopoʻana i kaʻaiʻana i 100 mau calorie o ke kō i ka hopena'ē aʻe i ko mākou kino ma mua o 100 calories o nā mea kanu. ʻO kaʻAha MokuʻAmelika i nā nīnau o ka hoʻolālāʻana ka hoʻomauʻana o ka manaʻo kuhi o ka heluʻana i nā kaloila i ka wā eʻai ai no ka olakino e pili ana i nā meaʻai maikaʻi.

Eʻai wale i ka mea olama no ka holomua

Wahi a ka Harwina Public Health o ke Harvard, ʻo kaʻai maikaʻi loa mai kaʻai maikaʻi. ʻIkeʻia kaʻikeʻana i ke kūpono o nā calories akā hōʻikeʻia ka hōʻikeʻoi loa i ka loaʻaʻana o ka kaumaha a me ka olakino maikaʻi loa i ka manawa e nānāʻia ai ke kūlana o ka meaʻai. Ua lawelaweʻo ka ' Oihanaʻo Harvard Nutrition i kahi hanana e pili ana i 120,000 mau kāne a me nā wāhine ola ma kahi o 20 mau makahiki e kāpae i ke kumumanaʻo "ʻo kahi kalori he calori."ʻO ka waiwai i loaʻa i kēia manawa i hāʻawiʻia i nā meaʻai eʻai ana i ka'ōpī a me nā meaʻai ka meaʻai a me ka inu wai. ʻOiai ua hōʻikeʻia nā pohō kaumaha i nā kumuhana, nā mea i pau i ka huaʻai, nā'ōpū piha, nā hua, nā hua, a me ka waina. Hōʻike nā mea noiʻi hoʻokahiʻano nui i nā meaʻai a pauʻole no ka nui o nā genetics a me nāʻano noho. Eia naʻe, hiki i nā kānaka ke hahai i ka "Harvard School of Health Public, Healthy Eating Plate" a me nā pyramidʻai no ka hoʻolālā maikaʻi. ʻO ka "Mea Ola Ola" e nānā i ka maikaʻi o ka meaʻai a māhele i nā'āpanaʻai i loko o ka ½ huaʻai, ¼ nā kupa piha, a me kaʻiʻo ¼.

Nā mea kanu e pili ana i nā Nānā

Ke hoʻokaʻakaʻa mākou i nā meaʻai o ka meaʻai i kaʻai kūpono, ponoʻole ka helu pono i nā calorie. Ua loheʻoe i ka'ōlelo kaulana "ʻaʻohe kanaka i momona i kaʻai nui loa," aʻo ia kahi kahi o ka noiʻi. Kale, e like me nā meaʻai'ē aʻe i piha i nā meaʻai kūpono akā i lalo ma ka kalori. ʻO kaʻai pono ka mea e ola ai i kahi ola olakino, hiki iā mākou ke mālama i ke kaumaha olakino, hoʻoikaika i nā'ōleʻa, hoʻonui i ka hana o ke kino, a hoʻemi i ko mākou pilikia o ka maʻi. Ke hoʻopau nei ka Academy of Nutrition and Dietetics i ka meaʻai a mākou e hoʻokomo nei i loko o ko mākou kino e hōʻike ana i nā meaʻai e hanaʻole a heluʻana i nā kalolaʻaʻoleʻo ia ka holomua o ko mākou olakino a me ke olakino.

Nā Pilaʻai Mea Ola Manua:

1. Nā huaʻona a me ka hua: Loaʻa he 50% o kaʻai. E hoʻopiha i ka'½ o kāu pāʻani me ka nui o nāʻili, ka pepa, a me keʻano e like me ka'ōnihi, kale, broccoli, pepa a me ka'ōpala. E hāʻawi i kēia meaʻai maʻamau no kaʻoiaʻiʻoʻo Sautéed Broccolini me kaʻaila a me ka'Olive.

2. Ka'Āina Akahi: Hana i ka ¼ o kāu pāpale. Eʻoliʻoli i nā kīʻaha piha e like me ka quinoa, ka laiki laka a me ka bale. ʻO kēia mau meaʻai e kiʻekiʻe i ka fiber a me nā'aleʻaleʻa nui.

3. Lean Protein: ʻO ke koena o ka papa i mālamaʻia no ka protein pīni . E hauʻoli i kāu iʻa punahele, ka moa o ka moa, ka tofu a me nā pī.

4. Ma hope, e inu nui i ka wai a e noho paʻa ma keʻano he ola ola ola!

_{Nā kumuhana:}

_{KaʻAhaʻAmelika i ka hoʻomehana, nā hanana o ka nohona hanaʻole, ka heluʻana i nā calories a me nā calories ma ka.}

_{Ke Kulaʻo Harvard o ke Ola Nui,ʻO Nutrition Source,ʻO ka mea maikaʻi loa: Ka maikaʻi o nāʻike}

_{Ke Kula Nui o ka Meaʻai a me nā Dietetics, Ke Kauoha Hou o ka heluʻana i nā Kalo, Sharon Denny, MS, RDN, 2/14}

_{Nā Nūʻau Pāʻani Hou o kaʻEnelani, Ka hoʻololiʻana i ka meaʻai a me keʻano o ka nohona a me ka waiwai i ka wā lōʻihi i nā wāhine a me nā kāne, Mozaffarian D et al., 6/2/11/11}

_{Ke Kulaʻo Harvard o ke ola o ka lehulehu, ke kumu waiwai waiwai, ka papaʻaiʻaiʻai olaʻai a me ka meaʻai hānai maikaʻi, 2011}