ʻO kekahi o nā kumu nui loa o ka meaʻai hoʻopunipuni? Loaʻa i ka pōloli i ka lā awakea a huli i nā meaʻai āu e hālāwai ai. ʻO ia ke kumu nui o ka hoʻomākaukauʻana me ka mea aʻu i kapa aku ai "nā pōpō pilikia." ʻO kēia nā meaʻaiʻai-meaʻai e hiki ke mālamaʻia i loko o kāu pēke, kākeka pahu, ka pakaukau kuki, a me ka mini hauhā. He kūpono lākou no ka hōʻokiʻana i nā mea eʻona ai!
Nā Mea Hana Pūnaewele
Pau nā meaʻai i ka meaʻai i nā meaʻai akāʻaʻole lākou a pau he koho koho maikaʻi a maikaʻiʻole no ka hoʻouluʻana i nā māhele.
Eia kekahi,ʻaʻohe mau paʻopa i lalo o 100 calories , akāʻo kekahi o kēia mau mea!
- Hoʻokahi-lawelawe i nā'opena Tuna: He mea maʻalahi ia,ʻaʻole ponoʻoe e hoʻokahe iā lākou! Eʻoluʻoluʻoe e kiʻi i keʻano i loko o ka wai,ʻaʻole kaʻaila. ʻO kēia mau momona he momona me nā calo he 110 a emiʻole, a ua kiʻekiʻe lākou i ka omega-3 mau pono. Aia kekahi mauʻano kaumāna a me nā kohoʻana i ka sodium. Eʻai pono i ka tuna i waho o ka hōʻailona aiʻole e kauʻia i luna o nā kīiki raiiki aiʻole nā mea'alakeke liʻiliʻi.
- Ka Pākī Paʻuki: ʻO ka pōmaikaʻi pōkole maikaʻi i ka nui o nā fiber. ʻImi au no nā kī kī me 200 calories aiʻole liʻiliʻi a i 4 kekona i kēlā me kēia kinipona a me ka fiber. ʻO ka meaʻala maikaʻi kahi mea nui no ka mālamaʻana i nāʻoihana momona ma ke kai. Ma mua o kaʻaiʻana i nā kuki baleka lehuaʻekolu mai ka lumi hoʻolālā, e hele i kahi kīʻale kapuleka. He alaʻai pāʻaniʻa ia e kāhili ai i kāu hana paʻakai.
- Jerky:ʻO kekahi o kaʻu punahele makemake nui-n-go snacksʻoi aku. ʻAʻole ia he mea momona loa, akāʻo keʻano maikaʻi loa i ka momona a me nā calorie. A 1-oz. ʻo kaʻoihana he 100 calories ka liʻiliʻi a ma lalo o 3g momona. ʻO ka mea nui,ʻaʻole ia i hana waleʻia i ka pipi i kēia mau lā! E nānā i ka moa, turkey, a me nāʻano kumakai.
- NĀ Kino Miko-Manaʻo: ʻOiaiʻaʻole iʻoi aku ka nui o nā kinai i loko o ka protein e like me nā mea'ē aʻe ma kēia papa inoa,ʻo kā lākou mau momona maikaʻi a me ka fiber e hoʻolilo iā lākou i mea pōloli pōloli. ʻO nā'alemona a me nā pistachios koʻu mau meaʻoi loa. E nānā i nā pakile 100-kalo aiʻole DIY : E hiki iāʻoe ke loaʻa i kahi almonds 14 a 25 mau pistachios no 100 calories. Paʻa hauʻoli me nā pistachios? E mālama anaʻo Shelling i kou mau lima a hoʻopau hou aku i ka meaʻai. E noʻonoʻoʻoe i kāu mau hanaʻeha. Mai hele i ka snacking mai kahi pōʻai maha-lawelawe o nā nīpala. ʻO ka hapa i mua o ka manawa!
ʻO nā huaʻona a me nā momona
Pono ke kūpilikiʻi maʻamau i ke kiʻekiʻe ma kāu papa inoa o nāʻano i makemakeʻia no kahi'āpilikia pilikia. ʻAʻole i loaʻa i ka nui o nā kānaka ka lawa o ka fiber no ka hoʻohuiʻana i hoʻokahi pōkole kiʻekiʻe he nui i kāuʻai i kēlā me kēia lā he manaʻo maikaʻi loa ia. E hana ana kēia mau hana.
- Apples:ʻO kēlā me kēia'ōpena'ōpona he 100 calories a me 4.5g ka nui. Ināʻoe eʻimi nei i kahi hui piha o kaʻono a me ke aʻa e ho'āʻo i ka'ōmole Fuji.
- Oranges: No ka 100 calories a me ka 3.5g fiber, e loaʻa iʻekolu mau kālai'āina aiʻoleʻelua pahu. ʻO ka hanaʻana iā lākou e hoʻolālā ai i ka manawa pōkole loa!
- Pākī Pahu Paʻa: Loaʻa iāʻoe 3 3/3 mau kīʻaha o ke kope kope i nā paʻi no 100 calories a me 5.5g fiber. Ināʻaʻoleʻoe makemake i keʻano o kaʻonoʻana i keʻala (hiki iā lākou keʻono iki i kahi "'ōmaʻomaʻu"), e puhi mālie ai a laila e hoʻonoe i ia mau mea.
- ʻO Jicama: ʻO ia ka meaʻono a me ka poʻe i manaʻoʻole lākou i kaʻaʻa. Hanaʻo Jicama e like me kaʻalani a me ka pua. E kohoʻia i nā 2/4 kapu o nā lāʻau jicama no 100 calories a me kahi 13g fihi.
ʻO ka Mini Fridge aiʻole nā Pākīpihi Cooler
Ināʻoe e hele ana i ke kahakai, i ka papa, aiʻole ma kahi huakaʻi hele lōʻihi, e lawe mai i kahi mea hōʻoluʻolu liʻiliʻi a hoʻokomo iā ia me nā'āpana halaʻole. ʻO kēia mau meaʻaʻala he mea nui hoʻi no kaʻoihana kīhini lumi a me nā pōkā maʻamau o nā lumi moe.
- Pākīkū Paʻupuʻuʻo'Egg: E hiki iāʻoe ke loaʻa iʻelima'ōpū paʻakīpī paʻakikī no 50 mau calories a me 10g protein. Hoʻomaʻa wau i nā yolks, no ka mea, he wahi liʻiliʻi lākou i ka momona a me ka cholesterol. Hoʻohilahi,ʻo ka weheʻana iā lākou he mea hiki iāʻoe ke hoʻonui i nā hoʻopihapiʻi maikaʻi i nā'āpana keʻokeʻo'ōpulu paʻakai: hummus, salsa, pākīpika paona, kou inoa!
- Keleka Helene a iʻole Regular Fat-Free Yogurt: Aia nā koho o ka'ōlohelohe i hikiʻole, no laila hiki iāʻoe ke'āpala i ka makemake no ka meaʻai a me nā meaʻono'ē aʻe i hoʻokahi manawa. E nānā i nā pahuʻai'āpīpī (e pili ana i 6 aʻoka.) Me 150 calories a emiʻole. ʻO ka bonus me ka Greek yogurt ka papa helu momona maikaʻi, me ka liʻiliʻiʻo 15 grams i 6-oz. lawelawe. ʻO kēia'āpena he maʻalahi hoʻi ke ho'āla .
- ʻO ka māmāʻana i nā meaʻai (he meaʻono kaʻoluʻolu ma ka hukiʻana i kāuʻai) a he 60 mau calories a me 3g ka momona. Loaʻa iā ia iho a iʻole kāpiliʻia i loko o kekahi mau'āpana o ka mea e hiki mai ana ma kēia papa inoa.
- Extra-Lean Turkey Kōkua: E nānā i nā'āpana pīkī me 96% momona. Inā he pilikia ka sodium, e nānā i ka papa pāʻani no nā paʻi-ʻole i pālahiʻia. Aʻo ka pulukiʻaʻole wale nō ka pilikua i loaʻa i nā kī āpau'ē aʻe. E nānā i ka umauma moa, ham, a me ka pipi moa me 4% momona a emiʻole.
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!