ʻO kēia mau meaʻai'eleponaʻeono e hiki ke hoʻopunipuni
ʻOiai no ka meaʻai ka meaʻai ka meaʻole i ke kaumaha i nā calories. ʻAʻohe pono, akāʻoiaʻiʻo! Eia nāʻeono "olakino"ʻeono iʻoi aku ka nui i ka calories a me ka momona.
ʻO Hummus
He maikaʻi ia noʻoe. I ka nānā muaʻana,ʻo kaʻawelike o ka heluʻai kumu kūʻai o 60 calories ma kēlā me kēia lawelawe he meaʻinoʻole. ʻO ka pilikia? ʻO kēlā lawelaweʻana heʻelua wale nō punetēpō wale nō.
ʻAʻohe i kū i kekahi ma hope oʻelua mau punetēpō o hummus ?! Ma mua o ka mea paha, e hoʻohana anaʻoe i ka 1/3 kapu (e pili ana i 160 calories!). Hoʻohana i kekahi mau pilikino pita, a ke nānā neiʻoe i 300 + calories no kahi'āpana liʻiliʻi. ʻO kaʻu'ōlelo aʻo? E ana i kahi hana hummus, a hoʻohui me ia he mau punetēpē he nui o ke sallo kalo. I laila e kuʻi me nā lāʻau kākāka no ka pīpī!
ʻAi
ʻO ka huaʻai kahi kumu maikaʻi o ka protein a me ka fiber, a he mea ia e lawaiʻa maikaʻi ai - akā,ʻo nā mea makaʻole e hiki ke lilo i mea hiamoe maikaʻi. Ināʻoe eʻai i ka nati, ponoʻoe e kaohi i kēlā mau'āpana. ʻO ka hapalua o ke kīʻaha o nā mea'alapuni - ka mea hiki ke komo i ka poho o kou lima - he 400 mau calorie a me 35 mau momona. E nānā i nā paʻi 100-calorie o nā hua'ōlelo, e like me nā mea i hanaʻia e Emerald a me Blue Diamond. A iʻole ka lāʻau me nā pistachios i ka shell. (Ke hoʻopau iki nei lākou i kaʻai!)ʻO kekahi ala'ē aʻe e hoʻopiha ai i ka'ō'ō'ōpiopio me ka wai pīpī pīpī - ināʻaʻoleʻoe i ho'āʻo,ʻaʻohe manawa e like me kēia.
He mea weliweli loa!
ʻO Granola
Ka manawaʻoiaʻiʻo: Hoʻokahi pahu o granola e pili ana i 600 mau calories a 30 grams o ka momona. Yep, ua heluheluʻoe i kēlā pono. Aʻo ia ma mua o ka waiū. ʻO ka momona momona momona ka loaʻa he 400 mau calorie i kēlā me kēia kī. No ke aha iʻikeʻole aiʻoe i kēia mau mea hoʻokūmāhi i nā panalāʻau kai? ʻO ka nui o ka lawelaweʻana no ka granola nui he ipu kūpono a me ka pololeiʻole.
Mele! Ke ho'āʻo nei au e pale aku i ka granola a pau - akā inā e loaʻa iāʻoe, e hoʻohui i kahi'āpana o nā mea me kahi kalo kalo liʻiliʻi e like me ka huapalapala paʻakī.
ʻO Helene Yogurt
Hoʻokomoʻia nā waihona nui i nā pahu o ka Greek yogurt, akā,ʻaʻole lākou a pau e pale pa. ʻO ke kīʻaha o nā mea momona piha he 220 kaloila a hiki i ka 11 mau momona. ʻOiai, he kiʻekiʻe ia i loko o ka protein - akā pēlā nō ka version nonfat, ka mea i emi iho nā calories a momona. He mea nui wau i ka hoʻohanaʻana i ka'ōlelo Helene Greek e like me ka hapa o kaʻaina kakahiaka a iʻole kahi'ākena, akā e mālama ponoʻoe i kaʻano momona. No ka hoʻonuiʻana i ka hauʻoli, e hoʻopili i kekahi mea'alalaʻauʻole-kalo maoli a me kekahi mau huaʻokoʻa hou a hōʻemiʻia paha. A iʻole e hoʻohana i kēia mau hanana-hana a me nā kāpili !
ʻO Kale Chips
ʻO Kale ka mīkiniʻo kekahi o ia mau meaʻai he "halo olakino" a puni lākou,ʻo ia hoʻi keʻano o ke ola kino maikaʻi, no laila e pono ... pono? Ua hewa. Hoʻohui pinepineʻia lākou i loko o kaʻaila, aʻo ia ka mea e like ai me ka caloric e like me keʻano o nā kāpiliʻuala.
Aiahi
ʻO keʻano o ke kani e like me ka māmā, eʻai ai i ka meaʻai. I kaʻoiaʻiʻo,ʻo ia keʻano'ē aʻe. Ke hoʻonohonohoʻoe i ke kuikahi, ua ulu pinepineʻia me ke kō, a hiki ke hiki ke hiki ke nānā pono i nā 400 calories. ʻO nā mea hōʻano hou e like me ka pīnī pēpē, ka mea momona momona, a me ka syrup haʻuki i ka hewa.
ʻO kahiʻoi maikaʻi? Munch ma nā huaʻokoʻa - loaʻa iāʻoe nā pōmaikaʻi kūpono me ka heluʻole i ka helu kalo.