ʻO ka papa inoa olakino maikaʻi loa no nā pohō kaumaha e komo ana i nāʻano meaʻai likeʻole. A, no ka manaʻo aʻaʻole paha,ʻo ka hapa nui o nā mea pohō maikaʻi loaʻaʻole nā "meaʻai" aiʻole nā mea i hoʻolahaʻia e lilo i "low-calorie."
Inā makemakeʻoe e hoʻonui i kou mau ikaika, eʻai i ka maikaʻi, a hoʻokuʻu i lalo, e lawe i kēia papa inoa meʻoe i ka meaʻai a hoʻopiha i kāu kaʻa me kēia mau meaʻai, olakino, a me nā meaʻai maoli.
Ka Pipi a me nā Cereals
- Pau ka palaoa
- ʻO ka palaoa a pau
- Oatmeal
Hoʻopihaʻia nā'ōpala a me nā meaʻai i ke kōpaʻa a me nā meaʻai'eneʻena. ʻO lākou ka poʻe meaʻai akamai e kapa nei i "nā kapaʻino."
No ka hōʻoleʻana iā lākou, e heluhelu i nā lepili a nānā i nā huahana i loaʻa nā'āpana'ōpala aʻaʻole nā meaʻai hūnāʻia . Hiki iāʻoe keʻike i nā huahana maikaʻi loa ma nā hale haʻahaʻa loa kahi e paʻakikī keʻike.
ʻOi a me nā iʻa
- Pākī ka honua
- ʻO ka meaʻeleʻele, kaʻiʻo moaʻole
- Hoʻopili i ka umauma
- Hoʻopauʻo Lean i ka pipi
- ʻO kahi kai
- Kaupalapala hou
- ʻO ka'ōlaʻi puaʻa
Mai hopohopoʻoe e nīnau i kāu mea paʻapa e pili ana i nāʻoki liʻiliʻi o ka meli a me nā meaʻai'ē aʻe . Hiki iā ia keʻokiʻoki i ka momona o kāu kai punahele e hōʻemi i ka helu momona a me ka kalo.
E hopu i hoʻokahi aʻelua paha mau iʻa. ʻO ka momona maikaʻi i loko o ka iʻa he mea hōʻailona maikaʻi ia i ka meaʻai nele. A hōʻoia me nāʻano kele o ka iʻa keʻo e like me ke cod a tilapia paha.
Eʻoki i nāʻupena a hoʻohana iā lākou i ka tacos aiʻole e hoʻohana waleʻia me nā hōkū puaʻa hou.
ʻO nā meaʻai a me ka hōʻailonaʻai
- Pākī laiki
- Pākī palaoa nui
- Quinoa, ka bale, a iʻole nā huaʻokoʻa'ē aʻe
- Pākī maloʻo a me nā pī
- ʻO nā mea i puhiʻia
ʻO ka meaʻai i hoʻolakoʻia e kahi mea e pono ai i nā mea kūʻai kūʻai akamai e ikaika. He nui nā'ōleʻa a me nā pahu pahu iʻike i ka maikaʻi akāʻo nā mea nui i hoʻokomoʻia, he paʻakai, a he momona.
No laila e pale i ka lepili ma mua a heluhelu i nā mea pono e pono ai e kākau i ka kohoʻana.
E hoʻopiha i kāu kaʻa me nā pīni, nā lelo, a me ka palaoa e like me ka quinoa, ka bale, aiʻole ka couscous. Hāʻawi kēia mau meaʻai i ka lapaʻau maikaʻi o ka pilina i nā palemai a me nā kīʻahaʻaoʻao. E hoʻopili i kahi laikiʻeleʻele a me ka pīpī keʻokeʻo me nā hōʻaiha'ōpiopio holoʻokoʻa e hoʻonui i kāu iʻai a me ka pōloli .
Nā hua a me nā meaʻai
- ʻO ka'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo maloʻo (ka'ōnihi, ka kale, ka'āpana)
- ʻO nā meaʻoluʻolu, nā meaʻala liʻiliʻi (pepa, nā pālahalaha)
- Nā mea'awaʻalo no nā meli, nā meaʻalani (nā tōmato, nā kukama, ka leka i ka hau mākū)
- Pākīʻai nā meaʻai (kāloti, kaʻihi, jicama)
- Nā huaʻona meaʻai kūmāmā (ʻula, bananas, alani)
- Nā hua hou (blueberries, huakō, huakeke)
- ʻO nā meaʻono i ka manawa (melon, pineape, kiwi)
Pau nā manawa o ka makeʻana o nā mea make ma ka'āpana huahana o ka mākeke. Hiki iāʻoe ke kamaʻilio i ka luna hua eʻike i nā mea i ka wā a loaʻa nā manaʻo noʻonoʻo no ka hoʻohanaʻana i kāu mau meaʻai.
Inā kūʻai ka hua hou, kūʻai i nā hua maloʻo a me nā huaʻai. E nānā i nāʻekeʻole i loko o nā syrups i hoʻokomoʻia, ka paʻakai, a me ke kō.
Kahua Laau
- Ka momona momonaʻole aiʻole ka momona momona
- ʻO ka momona momona a momonaʻole
- Kūleʻa momona
- Kūleʻa momona momona
- Kūʻai aiʻole hua iʻa
ʻAʻole nā palena o nā hua laʻau no nā mea nui loa. Akā, e like me nā mea i ulanaʻia, hiki i kekahi mau huahana ke hoʻokomoʻia i ke kōpaʻa, no laila e nānā i ka papa inoa ma mua o kāu kohoʻana.
ʻO ka meaʻaʻole e kūʻai
E nānā akuʻoeʻaʻole he mau meaʻai, pale lole a me nā mea hoʻolauleʻa paha ma kēia papa kūʻaiʻoihana kūʻai. No ke aha mai? No ka meaʻo kahi o nā ala maʻalahi loa eʻoki ai i nā calorie i loko o ke kīʻalo ,ʻo ia ke hoʻopau i nā kānana calorie nui a me nā pālahalaha. E'ānai wale i kāu meaʻai me nā manawa like me ka paʻakai a me ka pepa a me nā mea kanu hou paha.
ʻAʻole nō hoʻi kekahi meaʻai ka meaʻai pāʻani, nā mea i kāluaʻia aiʻole nā momona momona. Hoʻopili i nā mea hōʻoluʻolu hou i ka lā aʻoliʻoli i nā huaʻono no kaʻaʻa.
Me kēia papahana papaʻai maikaʻi, e hoʻopiha pihaʻia kāu lumi kuke me nā meaʻai maikaʻi loa e kōkua iāʻoe e hoʻokuʻu iho i lalo a ola i ke ola maikaʻi.