1 - Nā Meaʻai Mea Ola no nāʻAla Loa Loa-Carb a me nā Pale Waiʻawa
ʻO ka haʻawina haʻahaʻa haʻahaʻa a me nā mea momona liʻiliʻi e like paha me ka hakakā me kekahi, akā,ʻelua aʻelua i ka huliʻana e'ōlelo ana he palekana lākou a he mau hana maikaʻi e nānā ai i kou kaumaha. Ma kaʻoiaʻiʻo, ke manaʻo nei au e hoʻokaʻawale lākou i nā kumu likeʻole me nā huaʻona liʻiliʻi maikaʻi-momona a me nā mea momona momona.
Makemakeʻoe eʻike hou? Eia kaʻu mau koho no nā meaʻai e hiki ke hana no nā mea pāʻemi liʻiliʻi a me nā mea momona.
2 - Greens a me Lettuces
ʻO ke ala maikaʻi e hoʻopiha i kahi pāpaleʻai e hoʻomaka me kahi'āpana o nā greens a me nā lettuces. Hoʻonui lākou i ka meaʻai me ka hoʻonuiʻole i nā calories. ʻOiai heʻinoʻole ka līpī hau e ulu ana, nā kīkāuliʻeleʻele a me nā lettuces he mau koho kūpono,ʻoiai lākou e hōʻiliʻili ana i nā huaʻona hou a me nā minela.
Pākuʻi Low-Carb: Hoʻomoʻi i ka pīpī liʻiliʻi, Italia, a me kaʻaʻahu waina.
Pākuʻi Low-Fat: E hoʻohui i ka wai lemon a iʻole kou wahi momona punahele.
3 - Asparagus
Hiki i kēia mea kanu nani ke lilo i mea nui o nā mea liʻiliʻi a me nā mea momona. ʻAi keʻano o ka Asakagus i nā calories a he mau huaʻai ka like me ka folate a me ka mau huaʻa A.
4 - Zucchini
ʻO Zucchini kahi haʻahaʻa haʻahaʻa-haʻahaʻa,ʻo ka mea haʻahaʻa-lob ka meaʻono i ka hoʻonuiʻiaʻana i nā mea hoʻolāʻau. E hiki ke hoʻokuʻu iā Zucchini wale nō a iʻole me nā huaʻai'ē aʻe.
Pākuʻi Low-Carb: Zucchini Pasta
5 - Kaomi
ʻO ka hauʻomaka he meaʻono ia i ka mīmī maʻamaʻa maikaʻi a iʻiliʻia paha i ka'ōmole a me ka salakeke.
6 - Salmon
Loaʻa i ka Salmon nā'aleko momona-3, he mea maikaʻi ia no kāu kamepika maʻi. He kumu maikaʻi loa ia o ka protein a loaʻa i kahi antioxidant i kapaʻia he " astaxanthin" .
7 - Mākini
ʻO ka mākini, i ka wā i hoʻomākaukau ponoʻia,ʻo ia ka momona liʻiliʻi a me kahi punaho maikaʻi. Hoʻopiliʻia nā moa i hanaʻia i nā koho maikaʻi aʻe. E hōʻalo i nā meaʻai e kāhea ana i ka meaʻai a me nā meaʻono.
ʻO ka meaʻai hoʻolālāʻo Low-Carb
8 - Nānā Pāʻani
ʻO nā mea pāʻani, e like me ka venison a me ka elk, ua lōʻihi loa, a he kumu maikaʻi loa lākou o ka protein, carnitine , a me ka zinc.
9 - Kaʻaila a me ka Hopa
Hiki ke hoʻohanaʻia ka paʻi a me nā mea kūʻai e like me keʻano o nā mea'ūpala, nā'ū, a me nā meaʻai. Hiki nō hoʻi ke hoʻohanaʻia i loko o nā meaʻai'ē aʻe e mālama i nā meaʻai i ka wā e hoʻomoʻa ai.
10 - Berries
He nui nāʻano o ke kōleʻa i nā huaora a me nā antioxidants a hana lākou i ka meaʻala nui a iʻole i kahi mea maikaʻi i ka saladi.
Pākuʻi Low-Carb: E lawelawe i nā huakiʻi a me nā huakeke me kahi'āpana o ka puʻu kaumaha a me ka'ōpala o nā'alemona momona.
Pākuʻi Low-Fat: E hana i nā hua me ka yogurt momona momona a me nā'alemona.
11 - Ka waina waina
Hōʻike kaʻikepili i ka pilina ma waena o ka inu waina a me ke olakino maikaʻi (ʻo ia hoʻi ka waina i hoʻohuiʻia ). E hoʻomanaʻo i kēlā mea e lawelawe ana i ka waina heʻehā wale no. Hoʻohanaʻia ka waina ma keʻano he mea nui i nā hanana.
ʻO ka haʻawinaʻo-haʻahaʻa-haʻahaʻa
'Aiʻa momona-momona: Ka waina wīwī
Nā kumuhana
Ka Moku'āinaʻoʻAmelika Huipūʻia o ka'Āina Hana Meaʻai no ka Palapala Hōʻike Kūkākūkā Palekana 28. https://ndb.nal.usda.gov/ndb/foods/show/4860.
ʻO nā keʻena o kaʻoihana mahiʻai a me ke olakino a me nā lawelawe kanaka. "Nā Dietary Guidelines no nāʻAmelika 2015-2020." Http://health.gov/dietaryguidelines/2015/guidelines/.