ʻO nā meaʻai kūponaʻai pono no ka Loss Poha

by Malia Frey

E aʻo i kaʻaiʻana i kaʻai pono o ka meaʻai e kau i lalo

Keʻai neiʻoe i ka'āpanaʻai pono i mea e hina ai ka kaumaha? Ke hoʻopihaʻoe i kāu pāla i ka manawaʻai e kohoʻoe i ka nui o kaʻai eʻai ai? ʻO kēia mau nīnau e hoʻopilikia i nā mea make a me nā mea e ho'āʻo ana e mālama pono. ʻO kaʻimiʻana i ka pane maikaʻi loaʻo ia ke kī i ka pohō kaumaha . ʻO ka mea pōʻino, nui nā mea make e hewa.

ʻO ka nui me ka nui o ka lawelaweʻana

Inā nānāʻoe i ka lepili Nutrition Facts e loaʻa ai ka nui o nā meaʻai, hiki paha iāʻoe ke pilikia.

ʻO ka nui o nā lawelawe i heluʻia ma nā pōʻaiʻai ,ʻaʻole ia he nui o ka lawelawe lawelawe. ʻO kaʻoiaʻiʻo,ʻaʻole ia ka hapa nui, inā. ʻO ka lawelaweʻana i ka nui,ʻo ia wale nō ka nui o nā meaʻai i pau i kaʻai hoʻokahi, e like me nā kulekele i hāʻawiʻia e ka US Food and Drug Administration (FDA).

ʻO ka weheweheʻana i ka nui o ka hapanui . ʻO kou nui ka nui o ka meaʻai eʻai maoliʻoe. ʻOi paha ka nui a iʻole ka liʻiliʻi o kou nui ma mua o ka nui o ka helu FDA i paʻiʻia ma ka pepa inoa.

Eia kekahi lā, e'ōlelo mākou iāʻoe i kaʻaiʻana i ka popcorn microwave pop-calorie. ʻO ka nui o ka lawelaweʻana, e like me ka Nutrition Facts Labelʻehā (4) kapu. ʻElua mau lawelawe i kēlā me kēia pēke piha piha. No laila, ināʻoe eʻai i kaʻeke a pau,ʻewalu mau pāʻani (8) mau kīʻaha-pālua ka nui o ka nui.

A pehea paha inā eʻaiʻoe i ke kīʻaha waina? ʻO ka nui o ka lawelaweʻana o nā hua waina he hoʻokahi kīʻaha aiʻole i 16 mau hua waina. Ehia mau ipu i loko o ke pola?

ʻO ia maoli ma ka nui o ke kīʻaha, akā ināʻoe eʻai i ka paila waina,ʻoi aku kou nui ma mua o ke kīʻaha, kokoke paha i 2 a 3ʻoki waina.

No ke aha keʻano o nā mea kau i ka mea nui no ka Loss Lō

ʻO ka hōʻanoʻana i ka nui o ka nui o ka helu i kāu puke pai i nā lā a pau ke koʻikoʻi i ka wā e ho'āʻo anaʻoe e lilo i ka kaumaha.

Inā hōʻanoʻoe i ka nui a me ka nui o ka lawelaweʻana,ʻaʻole hewa kāu heluʻana i nā kaloila no ka lā aʻaʻoleʻoe e lilo i ka kaumaha.

Eia kekahi lā, e'ōlelo mākou e hoʻohana anaʻoe i ka meaʻai hoʻomanaʻo no ka hōʻokiʻana i ka'āpana popcorn microwave. Keʻikeʻoe i ka meaʻai ma kaʻikepiliʻai meaʻai,ʻike pahaʻoe e hoʻonohonoho ana i kahi lawelawe (4 mau kapu) e like me ka nui o ka palena. Ināʻaʻoleʻoe e hoʻolawa i kāu'āpana (eʻaiʻoe i 8 mau kapu) e hoʻopiliʻia ka helu kūpono o nā calories i kou waihona o ka lā. ʻO ka helu kaloʻai kūponoʻole paha e hoʻonui ai i kaʻai aʻaʻole paha e lilo i ka kaumaha no ka hopena.

Hoʻoponopono i nā Ui i ka Loilo

ʻAʻohe pono aʻaiʻole paha o kaʻai eʻai ai ke makemakeʻoe e lilo i ka kaumaha. ʻO nā lālā kūpono o kaʻai,ʻo ia nā'āpana e hāʻawi ai iāʻoe e hoʻolālā i kou kino me ka ikaika a me nā meaʻai, e hōʻoluʻolu a noho i loko o kāu kaloila no ka lā . ʻO ka nui o nāʻano nui e pili ana i kou makahiki, kou kaumaha, kāu kaulikeʻoihana a ma kekahi mau hana i kou mōʻaukala olakino.

No laila pehea eʻike ai i ka nui o kaʻai eʻai ai? Hiki iāʻoe ke hoʻohana i nā kūpono e lawelawe nuiʻana ma keʻano he alakaʻi. Hoʻolālāʻia kēia mau kulekele e nā hui olakino likeʻole a ua loli iki lākou mai ka manaʻo i ka hui. Akā,ʻaʻole i kūkalaʻia nā manaʻo hoʻohui noʻoe.

No ka loaʻaʻana o nā alakaʻi maʻamau no ka nui o kaʻai eʻai ai, e kipa i ka pūnaewele USDA SuperTracker. Ma hope o kou komoʻana i kāu mau nui a me kou mau kaumaha, ua hoʻolakoʻiaʻoe i kahi hoʻolālā pilikino pilikino me nā pūʻulu kulina. Ma kēia papahana, eʻikeʻoe i ka nui o nā hua, nā lau nahele, nā protein, nā palaoa a me ka waiu eʻai i kēlā lā i kēia lā. E loaʻa iāʻoe kekahiʻike kūikawā e pili ana i ka pehea e maopopo ai keʻai neiʻoe i ka nui pono.

Nā Manaʻo no ka Hoʻomaluʻana i nā Ui

Keʻikeʻoe i ka nui o kaʻaiʻana, ponoʻoe e hana i nā mea e mālama ai i nāʻano nui e hiki ai i kāu mau pahuhopu. Hiki iāʻoe ke hoʻohana i kēia mau kuhikuhi eʻai i nā'āpana kūpono i ka manawaʻai.

E hoʻohana i nā pāʻina mana mahele. Hiki iāʻoe keʻike i nā papa hana mana, lawelaweʻana i nā puna a me nā mea inu a me nā aniani waina ma ka pūnaewele a ma kekahi mau hale kūʻai. He mauʻano maʻalahi nā ipu e kōkua i nā meaʻai eʻai i ka nui pono o kēlā me kēia'āpanaʻai.
E ana i ka meaʻai me kahi pālākiō. Ma kāu mauʻai a pau, akā, i ka hoʻomakaʻana, he kōkua ia e hoʻohana i ka paona helu polokalamu e ana i kāuʻai. Pēlāʻoe eʻike pono ai i ka nui o ka meaʻai āu eʻai nei. Hiki iāʻoe ke hoʻohana i nāʻano'ē aʻe e ana i nā meaʻai ināʻaʻole kūpono ka paona.
E makaʻala i nā pohā. Kūlahilahi kekahi mau meaʻai . Hiki i nāʻanuʻu, no ka laʻana, hiki ke lilo i pōʻino kaumaha no ka poʻe pōloli pōloli. E hōʻike i keʻano o kāʻoukou mau mea i kohoʻia a e hoʻoholo e maʻa mau i kēia mau meaʻai ma mua o kaʻaiʻana iā lākou.
E hoʻohana i nā papa a me nā kīʻaha. ʻAʻoheʻai pono nā mea make ma waho o ka pahu a iʻole kaʻeke. Ua aneane hikiʻole keʻai i nā nui o ka nui no ka poho kaumaha keʻoleʻoe e hoʻolohe. No laila, kau i kāu meaʻai a me ka palaoa ma kahi pāʻani liʻiliʻi. Hana nā mea liʻiliʻi i kaʻoi aku o kāu meaʻai.

ʻO kaʻaiʻana i nā'āpana pololei loa o kaʻai e hiki ke hoʻomāmā i ka kaumaha aʻoi aku ka maikaʻi . E hoʻohana i nā kulekele alakaʻi a me nā'ōlelo pilikino no ka hikiʻana i kāu mau pahuhopu o kēlā me kēia lā i hikiʻole iāʻoe ke lilo i ka kaumaha wale nō, akā, loaʻa nā mākau e mālama i ke kaumaha no ka maikaʻi.

_{Nā kumuhana:}

_{Ka Code o nā Regulala Nānā-Nūpepa Meaʻai.} _{ʻO ka US Food and Drug Administration.} _{http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.12.}

_{ʻO ka lawelaweʻana i nā mea kūʻai i ka loaʻaʻana o kaʻike pololei.} _{ʻO ka US Food and Drug Administration.} _{http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm386203.htm.}

_{ʻO kaʻai meaʻai.} _{Hoʻoponopono i nāʻili:ʻO ka mea e mālama ai i ka māhele ma ka nānā.} _{Council Council Council of California.} _{http://www.healthyeating.org/Healthy-Eating/Healthy-Living/Weight-Management/Article-Viewer/Article/348/correct-portion-sizes-how-to-keep-portion-distortion-in-check. aspx}

_{ʻO Medline Plus.} _{ʻO ka nui.} _{Ka Waihona Puke Lapaʻauʻo US.} _{https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000337.htm}

_{Ka wehewehe.} _{Nā Papa Hana Hoʻonaʻauao o ka Moku'āinaʻo Hawaiʻi .. http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/portion-distortion.htm}

_{Nā Hoʻololi i Hāpaiʻia i ka Pepa Haʻuki Mea Nānā.} _{ʻO ka US Food and Drug Administration.} _{http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm.}

_{Ke lawelaweʻana i ka nui a me ka hapa:ʻAʻole anei he Difference?} _{Ke Kulanui o Nutrition a me Dietetics.} _{http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference.}

_{SuperTracker.} _{ʻO kaʻu Papa.} _{US Department of Agriculture.} _{https://www.supertracker.usda.gov/myplan.aspx.}

_{He aha ke lawelawe?} _{HuiʻAmelikaʻAmelika.} _{http://www.heart.org/HEARTORG/Caregiver/Replenish/WhatisaServing/What-is-a-Serving_UCM_301838_Article.jsp#.Vj94ra6rTG5}

ʻO ka nui me ka nui o ka lawelaweʻana

No ke aha keʻano o nā mea kau i ka mea nui no ka Loss Lō

Hoʻoponopono i nā Ui i ka Loilo

Nā Manaʻo no ka Hoʻomaluʻana i nā Ui

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