ʻO nā calories kūpona ka calories (ike) ma ka meaʻai e hāʻawi ai i ka pono maikaʻiʻole. Hāʻawiʻia nā calorie huapalapala i ka ikehu ma keʻano o ke kōpū i kōpaʻa a me nā momona momona e like me ka momona momona a trans paha. He nui nāʻai calorie'ē aʻe e hāʻawi ana i ka sodium kiʻekiʻe.
Nānā nā Nutritionists i kekahi hua'ōlelo " SoFAS" i kekahi manawa e nānā i nā calories nele a me nā mea calorie kaʻawale. Aia nōʻo SoFAS no Solid Fats a me nā meaʻala i hoʻouluʻia.
- ʻO nā momona momona kahi paʻapaʻa i ke ana wela. ʻO kēia keʻano o ka pōkole,ʻo ka momona momona i nā meaʻai a me nā mea hana puaʻa a me ka momona momona. ʻO nā momona momona nā mea momona wai i hanaʻia e paʻa i ka mahana wela.
- Pākuʻiʻia nā sugars. ʻO ke kō mai keʻano maʻamau i ka meaʻai. ʻO kahi laʻana,ʻo ka hua o ka hua holoʻokoʻa he nui (sugar) (fructose). ʻAiʻia nā sugars i nā meaʻono e hoʻokomoʻia i ka meaʻai i ka hana hana no ka hoʻouluʻana i ka meaʻono a iʻole keʻano.
ʻAʻohe puka lālā o SoFAS a iʻole nā mealeʻa kalo kalo, akā uaʻike nāʻike loea o ke aupuni i kekahiʻano o nā meaʻai i ke kiʻekiʻe i nā calories a me ka liʻiliʻi i ka meaʻai . Kōleʻo lākou iāʻoe e hōʻemi i kou laweʻana i kēia mau meaʻai no ka mālamaʻana i kou kaumaha a me kou olakino ma ke ala.
1 - Nā Loaʻa Kalolika Loaʻa
Ehia mau calorieʻokoʻa e hiki ai iāʻoe keʻai i kēlā lā i kēia lā? I loko o kahi honua maikaʻi,ʻaʻoleʻoe e pau. Eʻai wale anaʻoe i nā hua a me nā meaʻai maikaʻi, a me nā meaʻai i hanaʻia me ka nuiʻole o nā meaʻai a me ka palahalaha. Akā no ka hapanui o mākou,ʻaʻole loa e hiki.
No laila ua hoʻonohonoho ka US Food and Drug Administration (USDA) i nā koina e kōkua iāʻoe e hōʻemi i ka heluna o nā calorie'aleʻa āu eʻai ai i kēlā me kēia lā. Hoʻolālā nā palena i ka makahiki a me kāu kāne.
- Nā keiki (2-8 makahiki): 120 calories i kēlā lā i kēia lā
- Nā keiki (9-13 mau makahiki): 120-250 calories i kēlā lā i kēia lā
- Nā kaikamāhine (14-18 mau makahiki): 120-250 calories i kēlā lā i kēia lā
- Nā keikikāne (14-18 makahiki): 160-330 calories i kēlā lā i kēia lā
- Nā wāhine nui: 120-250 calories i kēlā lā i kēia lā
- Nā kāneʻelemakule: 160-330 calories i kēlā lā i kēia lā
Ke manaʻo nei kēlā mau waihona kalo i loaʻaʻole i ka calorie'ē aʻe ma hope o kou hōʻeaʻana i kāu mea i manaʻoʻia e nā meaʻai'ē aʻe a me nāʻano meaʻai. A me nā calorie'ōlohelohe e pono e hoʻokomoʻia i hapa o kāu helu i ka calorie i manaʻoʻia .
Kū'ē? E kōkua paha kēia hana. Ināʻoe he wahine makuahine e ho'āʻo ana eʻae i ka kaumaha ma luna o ka calorie 1,200 i kēlā me kēia lā, hiki iāʻoe keʻai i nā calo he 250 aʻole i ka lā. Akā, ponoʻoe e hōʻoia i nā meaʻai a pau āu eʻai ai e kōkua iāʻoe e mālama i nā kulekele olakino maikaʻi aʻaʻoleʻoi aku i 950 calories.
ʻO ka mea pōʻino,ʻo ka hapanui o mākou e pau i ka nui o nā calorie nele. Hoʻomanaʻo ka USDA he 90% o nāʻAmelika e hoʻopau ana i nā calories nuiʻole.
2 - No kaʻaeʻana i nā Kaloka Kaona no Dieters
Pono pono nā Dieters e noʻonoʻo e pili ana i nā calories nele a hiki paha ke makemake i kaʻaiʻana ma lalo o nā kūlana i'ōleloʻia. No ke aha mai? No ka mea e ho'āʻo anaʻoe e lilo i ka kaumaha, e helu ana kēlā me kēia kalo. Hiki paha iāʻoe ke noho , eʻai i nā'āpana pono a mālama i kou ikaika i nā lā a pau inā kohoʻoe i nā mea i lako i ka meaʻai. ʻAʻole hiki i nā mea kalole kalo ke hāʻawi i ka waiwai kūpono maikaʻi e kūpono i ka nui o kā lākou loloa caloric.
Akā, he mea maʻalahi no nā mea calorie kaʻawale e hele ai i kāu meaʻai - keʻanoʻoe i ka wā e ho'āʻo anaʻoe e kaomi. He nui nāʻai calorie nele i ke olakino maikaʻi a hoʻokomoʻia i kahi ala e manaʻo aiʻoe eʻai anaʻoe i kahi mea maikaʻi noʻoe.
No laila ma mua o kou hikiʻana i ka hale kūʻai a i ka haleʻaina ma kahiʻoihana a kula paha, e nānā i kēia papa inoa o nā mea calorie loloa maoli. E ho'āʻo e hoʻoholo i kāu laweʻana i kēia mau meaʻai a koho i nā meaʻaiʻoi aku ka maikaʻi no ka make kaumaha .
3 -'Ōlapa Sugary
ʻO kaʻai kakahiaka a me ka oatmeal hōʻailona e hiki ke piha i ke kōpaʻa i kō aku a i kekahi manawa ai nā momona maikaʻiʻole. ʻO ka'ōmaʻomaʻo,ʻo ka meaʻono i ka meaʻai nui, akā,ʻo kekahi mau huahana e nānā i ke ola piha i ka mea kanuʻaiʻole. E nānā i ka papa inoa o ka meʻa a me ka momona i mua o kou kūʻai. E ho'āʻo e koho i nā mele e kiʻekiʻe i ke fiber a haʻahaʻa i ke kō.
4 - Soda aiʻole Diet Soda
ʻO nā kineta momona i hoʻonaniʻia he kiʻekiʻe loa i nā calorie aʻaʻole hoʻi e hāʻawi i ka waiwai palekana kūpono. ʻO nā pūlaʻa momona me ka momona ka piha i nā calories nele. Hiki i nā dila sodas ke hoʻemi i nā calorie liʻiliʻi akāʻaʻole lākou e hāʻawi i ka pono kūpono. E ho'āʻo e inu wai ma kahi. Inā makemakeʻoe i kahi'ōpala e hoʻoulu wale i ka hua a iʻole nā mea kanu eʻoluʻolu ai .
5 - Mahele
ʻO nā kīʻaha pīlaʻi a me nā kāpili palaoa ka mea maʻamau o nā calories nele. Nui ka poʻe i paʻiʻia i loko o kaʻaila i hoʻomaʻemaʻeʻia. Akā,ʻo nā'ākī'ūpī i manaʻoʻia e loaʻa i nā mea make ka calories nele. ʻO kekahi o nā koina i hoʻopiliʻia a hāʻawi nui i ka waiwai kūpono.
6 - Pretzels
ʻO ka nui o nā pretzels ke emi aku i kaʻai i nā meaʻai e like me ka'ālaʻi pīlaʻi no laila ke koho pinepine nei nā mea'ānai iā lākou i meaʻai maikaʻi . Akā hiki nō iā lākou ke hoʻonui i ka nui o nā kalo i kāu helu i nā lā a pau i kaʻaiʻana i ka nui o lākou. Hāʻawi lākou i ka meaʻaiʻole liʻiliʻi a he nui keʻano o ka sodium. ʻO nā hua'iliala momona iʻoi aku ka maikaʻi no nā mea make no ka mea hāʻawi lākou i ka crunch a me ka meaʻai no kahi mau calo.
7 - Muffins
ʻO nā kāpena'āpana hoʻonani maikaʻi a me nā mea momona pōlehu i kūʻaiʻia i ka hale kālepa, ua piha i ka paʻakai, nā kīpala maikaʻiʻole, a me ka momona. E pale iā lākou inā makemakeʻoe e ho'ēmi i kāu laweʻana i nā mea kalo-calorie. E hopu i kahi hua manu palau a hana i kahi laleʻa olakino inā ponoʻoe eʻai ma ka hele.
8 - Nīnati Kala
ʻO kēlā mauʻawa inu hoʻonāʻau āu e hoʻohana ai no ka'ōhū o ka ike, he kumu maʻamau o nā calories nālowale. Ma waho aʻe o ka momona momona i loko o ka waiū holoʻokoʻa,ʻo nā mea inu he nui nā kalo koko, kaʻaila a me ka candy toppings. Hana i kou kino inu kino i ka hale, inu wai lemoni a iʻole e huki i ke kīʻaha no ka wikiwiki.
9 - Nānā Desserts
ʻO nā kīʻaha, nā pōpō, nā pies, a me nā meaʻoluʻolu'ē aʻe ma hope o kaʻaina ahiahi ua piha i nā calories nele. ʻO kaʻoiaʻiʻo,ʻo nā meaʻai i kauʻia ma loko o ka palaoa kekahi o nā calorieʻona likeʻole iʻikeʻia e ka USDA. A i kekahi manawa ua kau inoaʻia lākou e hōʻoiaʻoe uaʻoi aku ko lākou ola ma mua o ko lākou. Eia kekahi laʻana, he mau kuki ka meaʻole nā GMO non-organic, nā kuki gluten-free. A ua piha mau lākou i ka paʻakai a me ka momona (nele) calories.
10 - Candy
ʻO kēlā kīʻaha o nā kukui paʻakikī, hiki ke hana i nā kāleka chocolate ma kāu papa kīhini a iʻole ke keʻenaʻoi aku paha i ka wā e make aiʻoe. Akāʻo ka candy kekahi o nā mea kalo maʻamau loa i loaʻa. A no ka maʻalahi o ka'āpana mīkini. E kuhi i ke pola palaoa -ʻaʻole pono lākou.
11 - Nā mea inuʻono
ʻO kēlā mau momona wai inu i loaʻa iāʻoe i loko o ka māhele refrigerator o ka hale kūʻaiʻaʻole iʻoi aku ka maikaʻi no kou kino ma mua o nā meaʻawaʻawa kalo. ʻOiai inā ua maikaʻi ka'ōleka a me keʻano maoli, nui nā koina i hoʻopiliʻia a me nā meaʻala'ē aʻe. E nānā i ka papa inoa papahana a me ka label Facts Facts before you buy. A iʻole e mālama i kāu kālā a kāʻili i kāu keona ma ka home me ka meaʻalaʻole.
12 - Wai wai inu
ʻAi pinepineʻia nā mea inu meaʻai (e like me ka momona hua) e nā kumuhana'aiwai no ko lākou kiʻekiʻe kiʻekiʻe o ka sugar a me ka waiwai kumu waiwai liʻiliʻi. Hiki iāʻoe ke kōkua i kāu keiki e hoʻopau i kāna laweʻana i nā calories nele ināʻoe e pale aku iā lākou. Inā makemakeʻoe a iʻole kāu mea liʻiliʻi i kahi kānana maikaʻi, kiʻi i nā hua hou a me ka wai.
13 - French Fries
ʻO ka hua Farani keʻano o nā mealeʻaʻoi loa aku i nā calorie. No ke aha mai? No ka mea, ua hoʻoulu waleʻia he mau mea kanu me nā calorie a me ka momona. ʻO kahi o nā mea kanu e hāʻawi i kahi 400 calories a me ka meaʻaiʻole liʻiliʻi. No kēia kumu, mahalo ka USDA iāʻoe e hana i kāu'ūla i kāwiliʻia. A iʻole hiki iāʻoe ke koho i ka saladi a iʻole nā'āpala'āpala i kaʻaoʻaoʻaoʻao.
14 - Nānā
Inā loaʻa i kāu'ōpala i ka home me nā'ōmaʻa maoli,ʻaʻole hiki ke nui i ke kō. Akā, ua hoʻopihaʻia kekahi mau kīʻaha i hoʻolapalapaʻia a me nā kīʻaha o ka'ōʻaleʻa. No laila, piha kēia kīʻaha maikaʻi i ke kīʻaha maikaʻi i nā calories'ē aʻe.
E koho i nā hua hou i nā manawa hiki ke hanaʻia no ka mea e hoʻolako ana i ka'ōpū me ke kō maoli. Inā makemakeʻoe i ka applesauce, e hana i kāu pono pono'ī a miki i ke kō.
15 -ʻO ka momona momona a me nā meaʻoihana waiū
Nānā pinepine ka poʻe meaʻai i ka waiū a me ka waiu waiu a pau loa e like me ka sīkeke, ka pata a me ka hau i loko o kā lākou papa inoa o nā mea calorie nele. Hāʻawiʻia kēia mau meaʻai i ka waiwai maikaʻi, akā, aia nō lākou i loko o ka momona momona aʻo kekahi mau mea i hoʻopaʻaʻia me ke kō. Hōʻoia mau nā kauka e kohoʻoe i nā hua puaʻa a me nā momona momona ma kahi.
16 - Pizza
Hoʻomaʻa pinepineʻia ka pizza i waena o nā meaʻaʻohe kalo kalo ma muli o ka momona o nā mea momona o nā polia kaulana. ʻO kekahi mau pizza e hoʻokomo i ke kō i ka paʻi maʻoma. Inā heʻano pizza paʻakikīʻoe, e ho'āʻo e loaʻa kahi pizza huapalaoa ma kāu mea kanu āpau a hāpai i luna me ka nui o nā mea momona, a maikaʻi paha, e hana i kāu pizza puaʻa pono'ī ma ka home .
17 - Margarine
ʻO ke kala o Margarine he meaʻoi aku ka maikaʻi ma mua o ka pata. Akā i nā manawa he nui,ʻaʻole. ʻO kekahi mau momona margarine e pili ana i ka momona momona. Inā hiki iāʻoe ke hōʻemi i kouʻaiʻana i ka pata, pono i ka manawaʻoi aku ka maikaʻiʻoi aku. A iʻole e hiki iāʻoe ke nānā i ka margarine tub i lokoʻole o ka hinu i hoʻouluʻia (trans fat). Akā, ma nāʻano he nui,ʻo ka avocado (kapaʻia kekahi manawa "he waiū o ka meaʻilihune) heʻoi aku maikaʻi aʻe no ka mea he kumu maikaʻiʻo ka momona momona .
18 - Jelly
Hiki paha iāʻoe ke hele i ka'eliʻeliʻo i kāu meaʻai i ke kakahiaka, akā, he kumu ia o nā calories nele. Nui nā'āpana kelepona kalepa i hoʻopihaʻia me nā meaʻala likeʻole me ka syrup maʻamau. E koho i kahi hua a pau i hoʻolahaʻia ma kahi ... aiʻole eʻai wale i ka hua holoʻokoʻa!
19 - Pākiʻi a mālamaʻia nā meaʻai
He nui nā meaʻai e like me ka hausa (a me nā meaʻai i hanaʻia ma ka papa inoa) i loko o kā lākou papa inoa o nā meaʻai e hāʻawi ana i nā calo. Hiki i ka moa ma ka moa a me ka puakiiki paha ke komo i loko o ka momona momona i ka hanaʻana me kaʻili a me nā mea momona nui o ka holoholona. Hiki iāʻoe ke hana i kāu loulu olakino ma ka home , a nānā i nā hōʻailona pono i ka wā kūʻaiʻoe i nā hua lehua i ka hale kūʻai.
20 -'Akena kakahiaka a me nā pōʻaiʻai
ʻO ka mea iʻikeʻia i nā kīkeke kīkeke kakahiaka aiʻole nā kīhā paʻakaʻaʻole i like maikaʻi me kāu e noʻonoʻo ai. ʻO kaʻoiaʻiʻo,ʻaʻole i hāʻawi kekahi i ka waiwai kūpono ma mua o ka pahu candy kapu. He nui nā kōmole i hōʻiliʻiliʻia, he mau kānāʻulaʻula, a he momona maikaʻiʻole. E koho i kahiʻanuʻu maikaʻi aʻe me ka fiber a me ka protein e hoʻopiha iāʻoe ae nānā i nā mele me ka liʻiliʻi o ke kō.
21 - Yogurt Frozen
He nui nā mea make e manaʻo nei i ke kīkole koko, aiʻole ka "fro-yo" e like me ka mea i kapaʻia ai, heʻoi aku ka maikaʻi ma mua o kaʻaila cream. Akā,ʻo nā manawa he nui,ʻo kēiaʻai hoʻouluʻaiʻole i loko o nā kōpū nui i kōʻia a me ka meaʻaiʻole liʻiliʻi. Akāʻaʻole kaʻaila kirikino iʻoi loa. ʻO nā maʻamauʻeluaʻelua ua heluʻia e like me nā mea calorie nele.
Inā kohoʻoe eʻoluʻolu, e nānā i kāu nui. Hoʻokahi wale nō kīʻaha hoʻokahi wale nō kīlapa 1 a loaʻa pinepine nā calorie. Hiki iāʻoe ke koho i kahiʻulu cream-calorie koko kūmole e emi iho i ka helu o ka lelo.
22 - E ho'ēmi i nā calories
I kēia manawa eʻike nuiʻoe i nā mea calorie kaʻawale, eʻoi aku ka makaukau eʻike aku iā lākou i ka hale kūʻai, i nā haleʻai, a ma kāu pāpale. E koho i nā meaʻai hou i ka meaʻai aiʻole e hiki iāʻoe keʻai i ka meaʻai no ka mea ke emiʻole nā caloi a hiki i kāu pahu hopena kaumaha a me ka maʻalahi.