Eʻai pono i waena o nā meaʻai
Loaʻa i ka pōloli ma mua o kaʻaina awakea a iʻole kahiʻahaʻaina a me ka haohao i ka mea eʻai ai? Hiki iā mākou ke pili i kēiaʻano. Ma ka hoʻomākaukauʻana me ka'ālaʻai wikiwiki e hiki ai iāʻoe ke hōʻoluʻolu ma mua o kaʻaina ahiahi a hoʻonui paha i nā calorie e pāʻani i ka lumi hau.
He nui ka hapanui o mākou e noho i loko o ka helu kaloila e hāʻawi a lawe i kekahi mau mea no ka mālamaʻana i ke kino olakino. Loaʻa ka holo kalo-calo he 100 calories aiʻole ka liʻiliʻi ka pane kūpono e mālama ai i kou kino, e waiho mau ana i kahi lumi no kaʻaina awakea.
ʻO ka papa inoa o 100 mau kālekaʻoi aku kalo e lawe i nā kumukūʻai o ka mea eʻai ai, hoʻolako i nā meaʻai pono, a eʻae iāʻoe e noʻonoʻo maikaʻi e pili ana i kāu koho.
1 - Pākīpika hou ma kaʻaila'Āina
Manaʻo Snack : hoʻohana i ka 1/4 mau pākīpika pāʻani ma luna o ka huapalapala'alapalapala a iʻole ia i hoʻolapalapaʻia i meaʻala no kahi meaʻai momona a ma lalo o 100 calories.
ʻO nā meaʻai pono : nā kīʻaha piha he kumu waiwai nui ia o ke fiber, kōkua i ka poho kaumaha a ua hōʻikeʻia e hoʻemi i ko mākou hopena o ka maʻi. Hoʻopiliʻia ka pākoma hou he momona momona maikaʻiʻole a he koho loa i ka paila maoli. Wahi a nā Pōʻani Kūmole i nā Food Science and Nutrition reports, ua piha nā avocados i nā huaora hua nui a me nā momona maikaʻi e pā ana i nā lipopona lipid ola (cholesterol) a me nā pohō kaumaha.
2 - Greek Yogurt me Blueberries
Manaʻo Snack : ana ke ana i ka ½ kapu i kahi haʻahaʻa Kelemānia Greg (no sugar added) a me ka luna me ka 1/3 kapu blueberries no 95 mau calorie ma ka lawelaweʻana.
Nā meaʻai e pono ai : e like me ka Eat Right Academy, ua loaʻa nā huaʻai waiwai nui, nā pākanaʻi a me ka protein whey no kou olakino a me kou olakino. Hoʻohālikelikeʻia nā pāpikipiki e hoʻonuiʻia ka digestion, hoʻonui i ka huapiʻi maikaʻi , a hoʻonui i nā kūlana PH maʻamau i loko o ke kino. Hōʻike nā haʻawina e hōʻike ana i ka maikaʻi o ka maʻi lele (bacteria) e hōʻemi i ke kino o ka momona no ka pōʻaleʻa pōkole lōʻihi.
ʻO ka hopena maikaʻi :ʻaʻole e hoʻokuʻu i ka hōʻiliʻili wai ma luna o ka pahu yogurt no ka meaʻo ia nō ka protein pilyino e pono ai no ka hale musua.
3 - Hummus a me Raw Veggies
Manaʻo Snack : E hoʻomoe i ka 100 calories ma kaʻaiʻana i 2 punetēpē o ka momona me ka 1 cup hua iʻa.
Nā meaʻai e pono ai : e like me ka Academy of Nutrition and Dietetics, inā pōkole pahaʻoe i ka manawa, e hopu i kahi hummus a me nā mea momona. ʻO ka hummus me ka'ōpala chickpeas ponoʻole iʻole me nā mea kanu hou a me nā meaʻala. Loaʻa i loko o ka Omega-3'aleʻa momona ka mea e kōkua ai i ka hoʻemiʻana i ka momona a me ka hoʻomalu kaumaha. ʻO ke kāpiliʻana i kāu mau meaʻai momona momona e hāʻawi pono i nā kumuhana kūpono he nui a me ka fiber i mea nui no ke olakino a me ka loaʻaʻole o ka maʻi.
4 - Nūʻau Paʻa Maʻemaʻe
Manaʻo Snack : ke komo mai i loko o 75 mau calorie ma ke lawelaweʻana me ka'ōmole, nā hua e hana i ka meaʻaʻai maikaʻi no kahi wikiwiki wikiwiki.
ʻO nā meaʻai nā meaʻai :ʻo nā huapalapala pa'ūpī hiki loa paha kekahi o nā'āpalaʻoi aku iʻoi aku ka waiwai a me ka momona i nā meaola maikaʻi, nā hua B B, a me choline. Wahi a ka Harvard School of Health Health, ua loaʻa nā huaʻona i nā meaʻai waiwai a me nā protein i pili i ka hoʻohaʻahaʻaʻia o ka maʻi maʻi. Hoʻomalowalowaʻia nā ulana o ka iʻa a uaʻikeʻia ka puʻupaʻa kūpono no ka loaʻaʻana o ka hapalua.
5 - Ka'Āina Pīpī Aʻo me ka'Amone Poʻomaʻo
Manaʻo Snack : e mālama i ka nui o ka lawelawe ma 100 calories ma ka hoʻonaniʻana i hoʻokahi'āpana o ka palaoaʻai piha i piha i ka ½ punetēpona ka wai'alemona.
Nā meaʻai e pono ai : e like me kaʻAmelika Hui Pūʻona o Nutrition, ua'ōleloʻia nā'āpana'ōpū e like me ka meaʻai maikaʻi. Hoʻohālikelikeʻia kaʻaiʻana i nā meaʻai āpau i ka pilikia o ka maʻi maʻamau a kōkua iā mākou e hoʻonele i ka momona o ke kino. ʻO nā'ōpū piha kekahi i ka wela, nā mea kanu o ka mea kanu, nā momona maikaʻi a mālama i kou kino no nā hola
6 - Nā'ōpala
Manaʻo Snack :ʻo kahi lima o nā'alemona maka (e pili ana i 13 ma ka lawelaweʻana) he 75 mau calo mai a he mea kūʻai maikaʻi loa.
Nā meaʻai nā meaʻai : nā hua'ōmaʻomaʻo nui, hiki ke maʻalahi, a noʻonoʻo i kekahi o nā meaʻai maikaʻi loa. ʻO nā mea kanu e like me nā pistachios, almonds, a me walnuts he mau mea wale nō i hōʻikeʻia e hoʻolako i nā momona maikaʻi no ka maikaʻi. Wahi a ka noiʻi maʻamau,ʻo kaʻaiʻana i nā hua baʻa pono nā momona maikaʻi a me ka fiber i hōʻikeʻia e hōʻemi ai i kāu maʻi o ka maʻi. ʻO nā haʻawina'ē aʻe e hōʻike ana i ke koʻaiʻai ma keʻano he māhele o nā papahana pohō ka lōʻihi.
7 - Fresh Fruit
Ka Snack idea :ʻo kaʻaiʻana i kahi apple apple e hāʻawi ana i lalo o 100 caloriesʻonika-nui a me kekahi o nā'āpana momona maikaʻi aʻoi aku e hoʻopau i kou kino.
Nā meaʻai : nā hua liʻiliʻi i nā calories akā kiʻekiʻe i nā meaʻai. He hopena nui kēia e wehewehe i kahi meaʻai wikiwiki a me ka maikaʻi. ʻO nā hua e like me nā'ōmaʻa he kumu waiwai o ka quercetin , he anti-inflammatory maoli, a maikaʻi loa no ka ho'ōlaʻana i kaʻiʻo. Piʻiʻia nā piʻi i ka fiber a hōʻikeʻia e hoʻonui i kāu kinabolism a hoʻonui i ka pohō kaumaha.
8 - Keʻena Smoinie Pūlehu
Pākīkī : hoʻokuʻu i ka 1/2 cup i ka mea i hoʻokaʻakaʻoleʻia e ka waiʻona almond, 1/2 kope paʻipaʻi aiʻole 1/4 banana maiʻa, 1/4 kapu kale ka'ōnihi paha, a me 1/4 kapi kaʻaila a me ka huiʻana no ka hale kūʻai 100 calo i piha i ka waiwai nui. nā meaʻai.
Nā meaʻai meaʻai : nā meaʻawaʻawaʻeleʻele he meaʻoluʻolu, maʻalahi, a leʻaleʻa no ke kākoʻoʻana i kaʻaiʻai e ola nei me nā meaʻai'ē aʻe. Heʻano likeʻole nā meaʻalani keʻokeʻo me nā koho likeʻole mai kale, ka'ōnihi, a me nā hua e hoʻopiliʻia me kāu puna protein. Aia nā'āpana leafy i nā antioxidants ikaika e hōʻikeʻia ana e ho'ēmi i ka hoʻomāmā a me kou pilikia o ka maʻi a me kekahi mau maʻi lapaʻau.
9 - Ka Peanut Butter ma Celery
Manaʻo Snack : Hoʻouka i hoʻokahi kōpēpī pīpī pīpī ma kahi'ōmole lōʻihi no ka 100 calories o nā meaʻai kumuʻai.
ʻO nā meaʻai e pono ai :ʻo ka pīnati pēpē ka meaʻoihana i makemakeʻia a he kumu waiwai nui o ka mea kanu kanu, nā momona maikaʻi, a me ka fiber. Wahi a nā mea i hōʻikeʻia i loko o ka National Health Institute,'eleʻaleʻa ka paona pīkino i kou olakino a hāʻawi i ka ikehu lōʻihi lōʻihi. ʻOiai heʻano he legume maoli ka pīkī (ʻo ia ka meaʻai o ka mea kanu) aʻaʻole kumu lāʻau, keʻoluʻolu nei mākou e nānā i nā pēa he nīpī.
Ka hopena maikaʻi : he kiʻekiʻe ka mea'alele i loko o ka nitrate a hoʻohuli i kaʻeha nitric inā pau. Hoʻokumuʻia ka'ōmole nitric e hoʻoikaika i ka'ahamele a ho'ēmi i ka hanu.
10 - Hui'Āina Hui a me ka Pineapple
Manaʻo Snack : i luna o ka 1/2 kīʻaha pīpī momona me ka 1/4 kapu i hoʻoulu ai i ka'ōpona hou aiʻole ka pineapona paina (i loko o nā wai maoli) no kahi meaʻono kaloka nui loa.
Nā meaʻai nā meaʻai : kahi kiʻekiʻe o ka paila wahie i ke kinona momona e hōʻikeʻia e kōkua i ka hoʻemiʻana i ka momona o ka momona a hoʻonui i ka nui o nā lean. Aia nō hoʻi i loko o ka tīhi nā hua'ōlelo hoʻonāuki e hōʻikeʻia e hoʻonui i ka'eliʻuʻana a hoʻonui i ka huakiko maikaʻi. Ua'ōleloʻia nā enzymes (bromelain) i loaʻa i ka pāpale pānaʻi e hoʻonui i ka digestion a me ka absorption o ka protein.
11 - Kāhiʻia i kaʻai me ka hua
Pākīkī : ke kīʻaha 1/4 mau kīʻaha maloʻo no 75 mau calories, a me ka top me ka 1/4 kapu o kāu mau punahele punahele, aiʻole ka 1/4 paʻipaʻiʻaila.
ʻO ka meaʻai nā meaʻai :ʻaʻole hiki i ka'ōleʻa kakahiaka wale nō a he kumu maikaʻi o nā antioxidants, vitamins, minerals, a me ke fiber. Wahi a ka Academy of Nutrition and Dietetics, ua loaʻa pū i nāʻohe beta-glucan fiber e pili ana i ka maikaʻi o ka palekana a me ka cholesterol i hoʻohaʻahaʻaʻia. ʻO kaʻai ka mea makemake loa a me ka hānai hopeʻana no ka mea lawelawe pinepineʻia nā mea hana maʻamau me nā hua'ōpū no ka meaola'ē aʻe.
Kaomi maikaʻi : blueberries loko o nā antioxidants mana e hōʻikeʻia e hōʻemi i ka hopena o ka maʻi maʻi a me ka hoʻomaikaʻiʻana i ka lolo.
12 - Popcorn
Manaʻo Snack : Pop 1-ʻae i kaʻaki no kahi 3 ½ -cup lawelawe a me 90 calories ka nui. Heʻoi aku ka maikaʻi o ka'īlio i ka hau a paʻiʻia i loko o ka ipu nui ma luna o ka pahu ma luna o ka home. Hoʻopiha pinepineʻia nā paʻi a me nāʻeke i nā preservatives a me nā meaʻono, nā momona momona, ka sodium, aʻoi aʻe i nā calories.
ʻO nā meaʻai pono : popcorn he meaʻai maikaʻi a manaʻoʻiaʻo ka palaoa piha. He kiʻekiʻe ia i ka fiber a ke hoʻolako nei i kekahi mea waiwai. ʻO kaʻoiaʻiʻo, he 4 mau'emu ke kikowaena, he 4 mau'elemona ka nui, a hoʻokahi 110 calories wale nō. Aia nō i ka Popcorn nā polyphenols , nā antioxidants i hōʻikeʻia e hoʻonui i ke olakiko o ka naʻau a hoʻemiʻia ka pilikia o kekahi mau maʻi lapaʻau. Ma muli o ka piha o ka popcorn i ka ea, hiki iāʻoe keʻai i kahi'āpana nui loa me ka nuiʻole o nā calories.
ʻO ka hopena maikaʻi : hiki i ka pīpī mele ke hoʻonani, akā e hoʻomanaʻo i kekahi e hoʻonui aku i nā calorie i kāu pōpō momona. Eia kekahi mau mea i hoʻohui houʻia ma ka popcorn:
- ʻO ka wai paʻakai i hoʻomaloʻoʻia - hoʻolimalima ½ tbsp. kahe i ka waiū a hoʻolimalima maikaʻi no 68 mau mea kanu'ē aʻe.
- Kōleka - kāpīpī 1 tbsp. Pākīnika makalekaleka ma luna o ka popcorn wela, hoʻoulu aʻai i ka mahana, akā he mea momona no nā calo he 50 hou aku. Hiki ke hoʻolahaʻia ka popcorn maʻamau i ka pepa kuki a hiki i ka hoʻonohonohoʻana ma mua o kaʻaiʻana.
- ʻAi ka meaʻai kūpiko - kāpīpī 2 tbsp. ma luna o ka popcorn a wela. A 2 tbsp. ʻo ka lawelaweʻana i ka meaʻahaʻainaʻai he 60 mau calories, a loaʻa iāʻoe 8g o ka momona hou a me 6g o ke fiber.
> Kālā:
> Andrea Giancoli, MPH, RD, 5'Akene Kino no ka Hoʻomaluhia o ko Family, Academy of Nutrition and Dietetics , 9/2016.
> Emilio Ros, Nä Hualala Ola o ka Nut Consumption, Nä Kinohi Nutritionnts , 2010.
> Satya S. Jonnalagadda, Hoʻokumu i ka Puzzle Puke Puʻupuʻu: Nā Paipai Ola e hui pūʻia me ka palaoa piha, American Society for Nutrition , 2010.
> Sharon Denny, MS, RDN, Yogurt Mania, Academy of Nutrition and Dietetics , 6/2015.