Uaʻike mākou i ka nui o ka meaʻai a me ka'ōleloʻai e pili ana i ka liloʻana o ke kaumaha, akā inā he lahilahiʻoe, eʻimi ana pahaʻoe i nā ala e loaʻa ai ke kaumaha. Hiki iā mākou ke kōkua!
1 - E hele i nā Meaʻai Ola Mea Ola-Dense
No ka loaʻaʻana o ke kaumaha, ponoʻoe eʻai i nā calorie'ē aʻe ma mua o kou puhiʻana i kēlā me kēia lā . Eʻai hou i nā meaʻai a me nā meaʻai nui. Akā,ʻoluʻoluʻaʻole e hilinaʻi i nā meaʻaʻai i ka nui o ka calorieʻole ponoʻole i ka wā e loaʻa ai nā meaʻaihuhuhu i mea maikaʻi iāʻoe. Eia nāʻeiwa o kā mākou mau meaʻai nui loa.
2 - Bagels
ʻO ka palaoa a me ka palaoa, ma keʻano nui, he mau kumu maikaʻi o nā'ōpopo'aleʻa nui kou kino e pono ai no ka ikehu. ʻO nāʻeleʻele e hoʻonui i ka calorie-nui i ko lākou mau hoahānau kūpono. ʻOiai hoʻokahi pōpō berena e pili ana paha i nā calo he 70, uaʻoi aku ka nui o kahi pahu liʻiliʻi he 3-inch i 150 mau calories. Aʻo kēlā mau koleke kālepa nui he 300 aʻoi aku calories. ʻO ke poʻo o kāu pēpē me ka hulu kulī a me kahi hua 100-hapa i hoʻolapalapaʻia no ka calo kiʻekiʻe (akā he olakino maikaʻi). ʻOi aku ka maikaʻi o nāʻeke palaoa piha no ka mea e hoʻonui ai lākou i kāu i ke kiko.
3 - Pāʻaha
ʻO ka pasta kahi kumu nui o ka calorie-nui o nā'ōpalūlū i hiki ke hoʻohanaʻia ma ke kumu o kaʻaiʻai hauʻoli a kiʻekiʻe-calorie (e like paha, hoʻokahi kīʻaha o nā'ahuhi spaghetti cooked has 220 calories). E hoʻolālā i kāu paku me kaʻaila marinara waiwai waiwaiʻo lycopene a hoʻonui i kaʻehā kīʻaha o ke kāpuni lūlū no nā calorie a me ka calcium. A iʻole e koho i kahi kānaluaʻo Alfredo kalo. Inā makemakeʻiaʻoe no ka manawa a me ke kālā, hiki iāʻoe ke ho'āʻo i kahi hōʻano hou noodle . A e koho i nā pī palaoa palaoa a pau i hiki iāʻoe.
4 - Nā hua i'ānaiʻia
Hāʻawi iāʻoe iho i kahi kāleka wikiwiki eʻai i ka lima aʻelua paha o nā hua maloʻo. Heʻuʻuku ka liʻiliʻi ma mua o ko lākou mau mea hou, aʻo ia hoʻi,ʻo kahi hua maloʻo he hapalua aʻoi aku kaʻoi aku o kaʻai ma mua o ka hou. Eia kekahi laʻana, hoʻokahi kīʻaha waina i loaʻa he 200 calorie e like me kahi kīʻaha piha o nā hua waina, a he 60 calories kona. ʻO nā hua waina i kaulana loa i loko o ka hale kūʻai o ka hale kūʻai, akā, hiki iāʻoe keʻike i nā hua maloʻo, nā'āpana, nā kumulāʻau, a me nā huaʻaina.
5 - NāʻAla Ola
ʻO ka hāʻawiʻana i ka momona momona i kāu meaʻai, he ala maʻalahi ia e hoʻonui i ka calories, akā makemakeʻoe e koho i nā momona a me nāʻaila i pono iāʻoe. Hiki keʻaila i ka momona momona momona a hiki ke hoʻonui aku i ka calories a me ka meaʻono i ka paʻi, ka berena, aiʻole nā huaʻai. ʻO kaʻaila Canola kahi kumu maikaʻi o ka omega-3 a me nā momona momona, a hanaʻia e ia he meaʻaila maikaʻi loa. ʻO nā'iliala a me nāʻaila o ka hua waina he māmā a maikaʻi loa no ka mīmūʻai.
6 - Avocados
Hoʻopihaʻiaʻo'Avocados i nā mea momona momona me ka momona K , potassium, a me ka fiber. Hoʻokahi avocado iʻoi aku i 200 mau calories no laila he ala maikaʻi ia e hoʻonui i nā calorie me ka mōhaiʻole i ka meaʻai maikaʻi. Eʻae aku i nā'āleka pākomo i kāu mau'okaike aiʻole e hana guacamole a lawelawe me nā'āpana tortilla baked. Hiki nō hoʻi iāʻoe ke hoʻohui i ka guacamole e hoʻouluulu i nā tacos a i nā burritos
7 - NĀ Kino a me nā Lāʻau
Aia nā'ōpala a me nā'anopaʻa i nā momona polyunsaturated e hoʻonui i nā calorie maikaʻi i kāuʻai. ʻO nā huapalapalaʻo Brazil, nā'alemona, nā huakai, nā pekans, nā'ōpala, nā hua puaʻa , nā hua lola, a me nā huakena'okena he mea maikaʻi loa iāʻoe. Eʻai i nā'ōpala a me nāʻanoʻano ma ka lima a hoʻopaʻa paha i kahi hua paka ma ka'ōpala no ka meaʻai hoʻopoʻeluʻu a me ka calorie.
8 - Granola
E hana i kāu granola me kekahi hui pūʻana o nā huapalaoa'ōpala maloʻo maloʻo, nā nuts, nāʻanoʻano a me nā hua maloʻo. E mālama i kāu hale lole i loko o ka pahu pale a lawelawe iā ia no kaʻaina kakahiaka . E hoʻolako i kahi palako ma nā pahu liʻiliʻi liʻiliʻi e hiki iāʻoe ke lawe pū meʻoe i ka lā paʻa. No nā meaʻala'ē aʻe a me nā calories, hiki iāʻoe ke hoʻohui i nā kalukeka makaleka aiʻole ka pīkī pilakeke.
9 -ʻO ka hua waina
E koho i ka wai hua 100-hapa ma kahi o ka sugary sodas a me ka mea inu mea inu . E nānā i nā inu meaʻai-mea nui loaʻo ia ka nui o ka sugar a iʻole nā kānana kānana kiʻekiʻe-fructose no ka meaʻaʻole lākou i loaʻa ka waiwai waiwai o ka wai hua 100-hapa. ʻO ka meaʻai huaʻai (low-sodium ka maikaʻi)ʻoi aku ka emi i loko o ka calories, akā aia nō naʻe i loko o nā hua'ōlelo a pau a me nā mineral āu e pono ai.
10 - Pāʻani Pāpale
Hiki iāʻoe ke hoʻonui i kāu i loaʻa i ke kinetona (a me nā calories) me nā poho prote. Hiki iāʻoe ke kūʻai iā lākou i ka nui o kahi kūʻai mea kūʻai a hale kūʻai paha, a iʻole e hana i kāu mau paleʻaina hoʻohui home . Eʻai i hoʻokahi aʻelua paha mau pale momona i kāʻei i kāuʻai mau -ʻaʻole lākou e kōkua iāʻoe e loaʻa ke kaumaha ke hoʻohanaʻoe iā lākou e pani i nā meaʻai'ē aʻe.