ʻO kekahi mau meaʻai he mea ia iʻikeʻia he halo hauʻoli -ʻo lākou e like me nā koho maikaʻi, akā i kaʻoiaʻiʻo,ʻaʻole. Kāhea wau iā lākou he meaʻaiʻai! Eia kekahi mau hiʻohiʻi punahele oʻu.
ʻO Granola
ʻOiaiʻo ka granola e hana i nā meaʻai olakino,ʻo ia ka nui o ka calorie,ʻo ia hoʻi, heʻano liʻiliʻi ka nui o nā calorie. A oiai e maikaʻi ana i nā lawelawe liʻiliʻi,ʻai pinepine pinepine ka poʻe i ka palakoola e like me ka meaʻai maʻamau a meaʻai paha e ka lima, a hiki ke loaʻa i ka calorie.
ʻO kahi kīʻaha o ka palaolau kahiko he 450 calories a me ka momona 16g! ʻO ka momona momona momona heʻehā paha nā calorie i kēlā me kēia kīʻaha. Ke heleʻoe i loko o ka manawa no ka 'aila, hoʻohui i kekahi mea kiʻekiʻe ma kaʻupena me kaʻala o ka momona no kekahi kīʻaha e hoʻopiha a piha.
ʻO Gregurt maʻamau
Aloha au i ka Greek yogurt akā paʻamau mau au i nā 0% aiʻole 2% mau momona. No ke aha mai? Uaʻoi aku ka nui o ka waikole Kelekole i piha i nā calorie a me ka momona. ʻO kahi 8-aunekeʻoihana o ka'ōpala palani he 280 konalo a me 20g momona. ʻO ka momona momonaʻole, ma kekahiʻaoʻao, he 130 calories ia no ka like hoʻokahi a loaʻa pinepine i nā pahuʻaiʻai me nā 100 calories. E noʻonoʻo, no ka mea, uaʻano like like nā pōpō!
Ināʻaʻoleʻoe i makemake eʻai i ka'āpanaʻohe Grecia, e hoʻopili i loko o kahi pālakiha hoʻolimalimaʻole, e hoʻoulu me ka hua, a me ka topena me ka'ōpala o ke kiʻekiʻe. ʻO ia kakahiaka kakahiaka nui loa! Ināʻoe eʻai ana i ka yogurt i meaʻai, eʻoluʻolu me ka salsa a me nā mea'ē aʻe .
ʻO ka palaoa Salads
Uaʻike wau i kou manaʻo. Pehea e hiki ai i kaʻai pāʻani liʻiliʻi he koho maikaʻiʻole? ʻO ka pilikiaʻaʻole iaʻo nā greens,ʻo ia nā mea a pau i hoʻonuiʻia i mea e hoʻonui ai i ka hua'ōlelo.
Kū i nā mea hana maʻamau? ʻO ka mīnū palaoa a me ka mīni, nā'ōpī kīpī, ka paʻakai momona a pau (a he nui!), Nā noodle fried a me nā lole tortilla, a me keʻano o ka lole momona.
Manaʻo pinepine nā kānaka i ke olakino, akā,ʻano pinepine lākou e like me ka momona. ʻO ka 2-hapakena ka waina o ka vinaigrette he 180 mau calories a me 18g ka momona, a ke hoʻoukaʻia a hoʻolimalimaʻia nā salamona hale iʻekolu aʻehā manawa.
E hoʻomau mau i ka pale lole ma kaʻaoʻao (mea maopopo, inā loaʻa iā lākou) a laila kaomi i kāu'ōpili i loko (e nininiʻole i ka waiwai a pau i kāu huapalaa). A laila, pale aku i kēlā mau loloa nui-calorie, a kau me nā hua'ōlelo hou a me nā meaʻai lean.
ʻO ka Wailua
He nui ka poʻe e noʻonoʻo ana i ke komoʻana i nā meaʻokoʻa'ē aʻe i nā kāleʻa kahiko, akā,ʻaʻole hiki ke hōʻemi i kaʻoiaʻiʻo.
ʻOiai ke lahilahi o tortillas, he nui loa lākou. E hoʻoneʻe i kahi kāwili a loaʻa paha i kahi tortilla ka nui o kāu kaʻa hoʻokele! ʻO ia wale nō i loko o ka waihona 300 + calories. ʻO ka mea nui, hiki i kēlā mau tortilla ke paʻa i nā meaʻai ma mua oʻelua'āpana berena,ʻo ia hoʻi he mau caloni'ē aʻe!
Ināʻoe e hele, koho i kahi sandwich i nā'āpana liʻiliʻi o ka palaoa a me ka palaoa a pau paha a noi paha eʻomiʻia i ka leomi. Ma ka hale kūʻai, e nānā i nā tortillas kiʻekiʻe me ka 110 mau calories a iʻole ka liʻiliʻi.
Hiki ke hoʻopiha i ka sanwī me nā kinipona momona e like me nā paʻi turuki a me ka umauma moa, ka nui o nā mea momona, a me ka hoʻoulu kalo-loloa (he meaʻono ke kohoʻia).
Pākī
Ma keʻano laulā, e hiki ke hana maikaʻi i kaʻuala i hanaʻia, akā,ʻo ka pilikia me ke kauohaʻana i kahi kīlaʻau i paniʻia i ka wā e pukaʻoe i waho,ʻo ia nā haleʻaina e mālama i nā mea nui.
ʻOiai ka nui o ka hoʻolahaʻana i ke kīlapai i ka'ailala i hoʻolapalapaʻia he 6 mau auneke kupono,ʻo kaʻoi o nā hale hanaʻai e hoʻomau i ka uala i ka hola i 12 mau'uneke,ʻo ia hoʻi he 300 mau caloka kēlā me kēia. ʻO ia i mua o kāu e hoʻohui i kekahi mea iā lākou! ʻO kou maikaʻi maikaʻi loa,ʻo ia ke pili i ka hapalua o kaʻuala a kau i luna me ka paʻakai aʻai malū paha.
Hoʻopuka Sugar-Free / Fat-Free
He mea maʻalahi ke manaʻoʻia he meaʻaiʻole ka meaʻaiʻole iʻole kahi momona-momona.
Akā,ʻo kēia mau meaʻai e hoʻonui pinepineʻia i nā calories, me ka haʻahaʻa i ke kō a me ka momona.
ʻO nā meaʻala liʻiliʻiʻole ka nui o ka momona a me nā momona o ka momona e komo pinepine ai i ka nui o ke kō. Ināʻoe i waho a makemake a me ka makemake i ka papahele, hele no nā hua hou me kahi'āpana o ka pīpī'ūpī a iʻole e loaʻa i kahi liʻiliʻi o ka sorbet. A ma ke kahakai nui, e nānā mau i nā inoa kūpono no ka loaʻaʻana o ka moʻolelo.
ʻOi Muffins
ʻO nā lālā muhū pinepineʻole i kaʻahaʻainaʻai. ʻAʻohe mea i haʻiʻia iāʻoe i nā makahiki i hala iho nei a me ka nui o nā fiber i loaʻa iā lākou,ʻo nāʻano kīmene'āpanaʻaʻole ia he kohoʻaina kakahiaka maikaʻi .
ʻO ka lepo, ka pata, ka huka, nā hua manu, kaʻaila ... e hana kekahi o kēia mau mea i ka mālamalama iāʻoe? ʻO kaʻeke kūkope'enera ma waena o 450 calories a me 14g momona! ʻO nā muffins hoʻi iʻikeʻia ka momona liʻiliʻi e hoʻonui pinepineʻia i ka nui o nā calories sugary.
Ināʻoe e pāʻina kakahiaka, uaʻoi aku ka maikaʻi ma mua o ka hōʻiliʻili hua manu-keʻokeʻo. I kahi hui pilipo? E kiʻi i kahi'āpana hua nui. A inā makemakeʻoe e hana i nā muffins i ka home, e hoʻohana i nāʻano maikaʻi-no-ʻoe e like me ke kukui i paiʻia i ka waiūpaka a iʻole ka pahūʻana i ka mīkini kukui.
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!