Hoʻomaʻa pinepine ka poʻe Choter i ka saladi ma kahi kohoʻai no ka mea e manaʻo lākou e kōkua iā lākou e lilo i ka kaumaha. Akā he nui nā huaʻai a lākou e hana ai ma ka home a iʻole e kauoha lākou i loko o ka haleʻaina piha i ka momona a me nā calorie. ʻO ka hopena, loaʻa iā lākou ke kaumaha ma kahi.
Inā makemakeʻoe e hoʻokuʻu iho i ka wikiwiki, e pale i kēia mau meaʻai pāʻani maikaʻi heʻumi. ʻOiai lākou he pāʻina kaulana i loko o nā hua he nui, ua hoʻonui lākou i ka waiwai nui i kāuʻai. Ma ka hakahaka, hoʻopiha lākou i kāu kīla salaiha i ka momona momonaʻole a me nā caloriesʻole.
1 - Bacon
Hiki ke hoʻohui i ka pipi puaʻa i luna o kāu salakeke paʻakikī maikaʻi loa i kahi 400 calories a me 30 grams o ka momona i ka nui o ka meaʻai. ʻOiaʻiʻo, e pili ka helu i ka nui o ka puaʻa bale. Akā,ʻo ka baʻa ma nā pākeke a pau i hoʻopaʻaʻia e hoʻonui i ka momona a me ka kalo i loko o ka hale.
Pēlā e hoʻopili maikaʻi ai nā keke bacon-style? ʻaʻole naʻe. ʻO ka nui o nā meaʻai mai ka puaʻa mai ka hanaʻia (flavored)ʻaʻole i hana maoliʻia no kaʻiʻo, no lailaʻaʻole lākou e hāʻawi i ka waiwai maikaʻi. ʻO kaʻoiaʻiʻo,ʻo kahi kekahi o ka pailaʻana o ka momona momona, ka paʻakai a, e manaʻoʻiʻo paha iʻole,ʻo ke kō! No laila e hoʻokuʻu i ka paʻakai, ka momona momona a hoʻonui i ka momona a me ka meaʻala me nā meaʻai momona e like me nā kalala a me nā pepa .
2 - Kūkā
ʻO nā kūkekeʻaʻoleʻo ia ka mea hewa loa i ka wā eʻai ai i nā meaʻai-akā, hāʻawi lākou i nā calorie mai ka'ōpala i kālaiʻia me ka hāʻawiʻoleʻana i kekahi mea waiwai maikaʻi. A ua nui nā manawa i'ōwiliʻia ai nā kapu e hoʻonui lākou i ka momona i kāuʻaiʻai maikaʻiʻole.
Ināʻoe e hana ana i kāu saladona, e makaʻala i nā kālani kukui e nānā maikaʻi iʻole aiʻole ka liʻiliʻi i nā calories. ʻO ka nui o nā lawelawe i kākauʻia ma nā kumukūʻai pono meaʻai kūkeke heʻelua walekē punetēpō wale nō. ʻO ia e pili ana iʻelua mau kuʻi! Ināʻoe e hoʻohui i ka heluna o nā kūkeke e hoʻonuiʻia e ka hapa nui o nā kānaka, hiki pahaʻoe ke hoʻonui i ka calories 100 aʻoi aku paha i ka meaʻai a me kaʻaila.
Inā makemake nuiʻoe i ka loaʻaʻana o kahi crunch ma kāu saladi, e ho'āʻo e hoʻohui i hoʻokahi kōpune aʻelua paha o ka huapalai Paina. Loaʻa iāʻoe keʻano o nā mea a pau me ka maikaʻi o ka'ōpala o ka palaoa.
3 - Noʻonoʻoʻole i kekahi mea
ʻO ka moa he huahana olala maikaʻi. ʻO kahi'ōmoku kahi huahana olala maikaʻi. ʻO ka iʻa kahi meaʻai olamele maikaʻi. Akā inā eʻokiʻoe i kēia mau meaʻai i kaʻaila,ʻaʻole lākou e ola hou. Māʻona nā meaʻai momona i nā momona a me nā calories-ʻoiai i ka wā e pālaʻiʻia ai i loko o nāʻaila e ola ola .
ʻO ke ala maikaʻi loa e pale ai i nā meaʻai i hoʻopiliʻia i loko o kāu ukuōlā,ʻo ia ke maʻalahi ke heluheluʻoe i ka papa inoa. ʻO nā meaʻai "ʻeleʻele," "paʻipaʻi," "pānaʻi," "crunchy," aiʻole ka "ʻokiʻia" ua aneane mauʻia. Ināʻaʻoleʻoe e maopopo, e noi i kāu kikowaena. E noi i kahi mea i hoʻokipaʻia.
4 - Kaʻaila Salamele
ʻOiai inā e hoʻopihaʻoe i kāu pālaha salala me ka mea olakino, nā meaʻai nā meaʻai e hiki ai iāʻoe ke'āpala pono i ka lole ula. E helu i nā kalola i kēia mau loina kaulana.
- ʻOkoʻa Blue : 146 kealani, 15 grams momona
- Ka Ranch Dressing : 126 calories, 14 grams momona
- Kahiki tausani : 114 calories, 11 momona momona
- ʻO ke Akua'ōmaʻomaʻo : 128 calories, 13 grams momona
A ināʻoe e noʻonoʻo pono i nā loleʻaʻahu momonaʻole, e noʻonoʻo hou! Nui nā'āmole e hoʻohui i ka wai e uku no ka momona i laweʻia. ʻAʻole i nāwaliwali loa ke kualo. Hoʻoholo kekahi i ka nui o ka calories 60 -80 no 2 punetune ka lawelawe.
Inā makemakeʻoe i kaʻaʻahu, e kau i kahi lawelawe olakino maikaʻi, home vinade. A iʻole e hana i kāu loleʻulu ponoi ma ka home . A iʻole maikaʻi maikaʻi, e hoʻopiha i kāu kīla saladi me nā meaʻai maikaʻi a hoʻokuʻu i kaʻaʻahu a pau loa.
5 - Nānāʻia Deli Meats
He manaʻo nui ia e hoʻohui i ka pilikino i kāu saladi , akā,ʻaʻole ka mea maʻamau i koho i nā meaʻai. ʻO Sarami, he laʻana, heʻano kaulana ia i hoʻokomoʻia i nā mīmū palaʻai. Hoʻoiho kahi lau hoʻokahi o ka salami i nā kāleka he 43 a me ka 3 momona o ka momona i kou waistline. ʻOiaiʻaʻole heʻano kiʻekiʻe loa kēlā mau hua'ōlelo, hiki i kahi sālaina pāʻinaʻai maʻamau ke loaʻa he 4 mau salani salami ma luna.
Inā makemakeʻoe i kaʻiʻo-kau ma kāu saladi, e kuʻi i ka moa, turkey a iʻole ham. Akā, e hoʻomanaʻo i ka nui o nā meaʻai a pau loa i ka paʻakai, pēlā nō nā mea eʻoki ana i kā lākouʻai i ka meaʻai.
6 - Nānā
He nui nā haleʻai e hoʻolaha ana i nā palamoku'Ahīpī piha i nā mea kanu olakino a me nāʻiʻo leʻa. ʻO kekahi poʻe e hoʻopiha ana i ka pālati sala me nā meaʻalani paʻi e like me keʻano o nā kīʻaha. Hiki iā lākou ke hoʻohui i nā paʻi lanakila i kāu saladi a iʻole kāwili i nā mea i loko o nā mea kāpili a me ka pā. Ma ke ala e hiki ai i ka helu momona a me ka kalo o kāu huamela piʻi aʻe aʻaʻole hiki keʻai hou kāuʻai-keʻoluʻolu.
No laila, ponoʻoe e hoʻokuʻu i ka sāla a'Āsia ma hope? ʻAʻole. Akā, e noi i kāu kikowaena e lawelawe i ka saladi me ka meaʻole. Hiki iāʻoe ke ho'ōla iāʻoe iho 100-200 calories a 7-13 grams o ka momona ma ka haʻaleleʻana i nā piʻo.
7 - Kahiki Bowl
He paʻakikī keʻimi i kahi salakeke taco i maikaʻi. Akāʻo ka māmā loa o ka hanaʻana i kahi olakiko kaco maikaʻiʻoi aku,ʻo ia ke hoʻokuʻu i ka ipu kī taʻano. ʻAʻole wale ia he mea hōʻeha a me ka pono ole, akā, hoʻonuiʻia ka 8co inch fried taco shell i 220 calories a 11 grams o ka momona i kāuʻai.
Inā makemakeʻoe e kūkulu i kahi sālaʻai maikaʻi i ka home, e hoʻohana i kahi kīʻaha maʻamau a hoʻopiha i ka meaʻai maikaʻi loa. E hoʻohana i ka umauma moaʻana o ka moa ma ka umauma moa. E hoʻemi i kāu lawelaweʻana i ka baʻa i hoʻokahi hoʻokahi auneke a me kāu lawelaweʻana o ka avocado i 1-2 punetēpē. Eʻalu i kāu huameli me nā meaʻala liʻiliʻi, nā'ōmato hou, ka palaoa a me nā momi momona no ka meaʻai-texx mex-friendly.
8 - NĀ MĀʻU KĀLĀ
He aha ke ala maikaʻi loa e lawe ai i kahi meaʻai maikaʻi maikaʻi a me ka hoʻopōʻinoʻana? E hoʻohui i ka meli. Hiki paha iāʻoe keʻike i ka moa meli ma ka meli a me ka hamo meli i kekahi mau mena salade, akā pinepine, eʻikeʻoe i nā huapalapala'ehi.
He mau meaʻai maikaʻi kēia no ka paleʻana ināʻoe e ho'āʻo nei e mālama i kā kāu kōpaʻa i ka mana a me ka palenaʻana i ka helu o nā calories i kāu saladi. Eʻike pinepineʻoe i nā'alamona a me nā'alemona i hoʻouluʻia i ka meli i hoʻonuiʻia i nā salamala hema. Hoʻopiha lākou i ka'ōpala i kāu pāʻina, akā lākou pū kekahi i nā calorie ponoʻole.
Inā makemakeʻoe i nā hua ma kāu huamata, e hoʻonui i kahi'āpanaʻamona a me ka walnuts. E loaʻa iāʻoe nā meaʻai a pau a me nā pono maikaʻi e hāʻawiʻia e nā huapalapala, akā me kaʻole o nā calories'ē aʻe a me ke kō.
9 - Pāleʻa
ʻAʻole i ka palaoa ka hōʻailona maikaʻi i kāu saladi. ʻO kahiʻanoʻano o ka pīlaʻau kaulana, e like me ka cheddar, hāʻawiʻia ka protein a me ka calcium. Akā he kumu momona momona. No laila, ināʻoe e hōʻoki i ka cheese i kāu saladi, ponoʻoe e makaʻala i ka nui āu e hoʻohui ai. A ma muli o ka hapa nui o mākouʻaʻole maikaʻi loa i ka hoʻohālikelikeʻana a me ke anaʻana i keʻano he nui, i kekahi manawa maikaʻi e peʻe i ka lihi.
Ināʻoe e hōʻoki i ka cheese i kāu saladi, e hahai i kekahi mau kaula. ʻO ka mea mua, eʻikeʻoe heʻohi maoli. Aia kekahi mau "ʻai" cheese i loaʻa i kāu hale kūʻai e hāʻawi mai ana i kahi'ōhinu momona (a me nā momona a pau) me ka hāʻawiʻoleʻana i nā pono maikaʻi. ʻO ka lua, e ana i ka hīnaʻi ma mua o kāu hoʻohuiʻana i kāu salakeke. ʻO hoʻokahi wale nō kahi cheese he hoʻokahi aune wale nō. E hoʻohana i ka pālākiō kālā e hōʻoiaʻaʻoleʻoe e hoʻohui i nā mea'ē aʻe ma mua o kāu e pono ai.
10 - NĀʻU
ʻOiai e hiki i ka pipi ke lilo i hapa o kaʻai palekana maikaʻi ,ʻo ka pipi i hoʻohuiʻia i nā hua he nuiʻaʻole i pinepine maikaʻi. ʻO ka sāladika taco i kauohaʻia eʻoe i kahi haleʻaiʻai wikiwiki, no ka mea paha, hiki i nā pipi he nui loa i loko o nā momona a me nā calorie.
Ināʻoe e hana ana i kāu huamata a makemakeʻoe e hoʻohui i ka pipi, e ho'āʻo e hoʻohui i ke lean, kahi hau. Inā makemakeʻoe i ka meaʻono o ka pipiʻai honua ma kāu huamele, hiki iāʻoe ke ho'āʻo i ka hoʻohanaʻana i ka ground bison lean a me ka turkey lean ground.