1 - Hikiʻole nā meaʻai i ka hōʻino i kāuʻaʻai
ʻO ka nui o ka pāʻani ma kāu pāʻina hoʻomaha āpau e lilo i ke kiʻekiʻe i nā calorie, ka momona, ka sukakai a me ka sodium, akā hiki iāʻoe ke loaʻa kekahi mau meaʻai maikaʻi iāʻoe. He maikaʻi ia e hoʻokomo i nā meaʻai maʻamau, akā,ʻaʻole lākou e hoʻopiha i kāu pāpale. Eia ke nānāʻana i kekahi mau meaʻai āu eʻike ai ma ka papaʻaina eʻoluʻolu ana, maikaʻi no kou waistline a piha i ka meaʻai maikaʻi.
2 - Turkey
ʻO Turkey kahi kumu maikaʻi o nā pālāleʻa lean, zinc, hao, potassium, a me B. E mālama i ke olakino ma ka waiho waleʻana ia mea. Mai luʻi i ka'āpala a waiho i kaʻili ma luna o ke kī.
3 - Nānāʻo Beans
ʻO nā pīnī'ōmaʻomaʻo he mau fiber a me ka hua hua. He meaʻono ia a pau loa - e noʻonoʻo i ka'alemona alikeni uliuli aiʻole nāʻanoʻeleʻele'ōmaʻomaʻo maʻemaʻe maʻemaʻe ma mua o kaʻoihana kiʻekiʻe-kalori, ka nui o ka sodium green beerrole.
4 - Ka Pākana
Ua kiʻekiʻe kaʻuala ma nā mea'eneʻa A a me nā antioxidants e pili ana, a he kumu nui lākou o ke fiber. E mālama iā lākou i ka mea kanu ma ka kohoʻana i ka mīpona a iʻole ka maʻalahi o kaʻuala, ma mua o ke kīlaʻauʻuala.
5 - Naki
ʻO nāʻanuʻu, nā almonds, a me nā pekana e piha i nā mea'enela, protein, a me nā momona momona a momona. E kāpīpī i nā hua liʻiliʻi ma kahi salakeke a iʻole ka'āpanaʻaoʻao a iʻole kahi meaʻai ma kahi liʻiliʻi e like me ka meaʻai. E pāʻani i ka paʻi paʻakai, piha i ka paʻakai a me ka momona.
6 - Cranberries
ʻAleʻale kaʻalani, akā, heʻono. He kumu maikaʻi loa ia o ka huaora a me ka fiber. He lālā maikaʻi lākou i nāʻaoʻaoʻaoʻao mea kanu. ʻO ka waiʻalani ka wai inu maikaʻi ke hoʻohuiʻoe me kahi meaʻono e like me ka hua waina a me ka'ōmole.
7 - Nā hua no ka Dessert
Māleʻa maikaʻi nā huaʻoki i kahi'āhihi a me nā pīkī no nā mea hoʻomaka. Hiki i nā hua hou ke hana i ka meaʻahaʻaina maikaʻi, aiʻole e hiki iāʻoe ke hele iki aʻe ma luna aʻe a eʻoliʻoli i ka peʻa poached a iʻole i ka'ōpū.
8 -ʻO wai
Pono kou kino e noho me ka hydrated, i ka mea inā eʻaiʻoe i kahi o ka paʻakai a maikaʻiʻole paha i ka nui o nā meaʻona. E inu i ka wai a puni ka pāʻina a hiki i kou home.
9 - Ka palaoaʻala piha
ʻO ka palaoa hōʻailona piha he kumuʻoi aku kaʻoi aku o ka fiber ma mua o nā mea i hanaʻia me ka palaoaʻala maikaʻi. E koho i ka 100-ōkene i ka palaoa a me kaʻaina ahiahi a pau i ka manawa e hiki ai no ka fiber.
10 - Nā hua'ōpala
ʻO Kale, nā'ōpuʻu o Brussels, ka broccoli, a me ka puaʻaʻalaʻa he mea liʻiliʻi lākou i nā calorie, maikaʻi loa, a keʻono lākou i ka maikaʻi. E hoʻopiha i kāu pāpale me kekahi o kēia mau maʻi inā loaʻa iāʻoe ka manawa.
11 - Berries (a me Yogurt)
ʻO nā lau, nā mūkeke, nā hua, a me nā mākoki kaʻono a me ka meaʻai. ʻO nā momona i hanaʻia me ka yogurt a me nā hua me kahi kāpīpīʻana o nā mea kohi liʻiliʻi e hana i ka meaʻai maikaʻi a me ka meaʻono.
Puna:
ʻOihanaʻImi Waiwai,ʻAmelika Huipūʻia o kaʻOihana Nutrition Database no ke Kūlana Kūlana Kūlana 28. https://ndb.nal.usda.gov/ndb/search.