Ke hoʻopukaʻia ka hua'ōlelo:ʻo kaʻaiʻana i nā mea inuʻono i hoʻohuiʻia i ka nui a me ka maʻisuka 2 a hiki ke hoʻopilikia i ka lōʻihi o ko mākou nohoʻana . ʻO ke kō a pau eʻai ana, ke inu nei mākou i kahi hapa nui o ia.
1 -ʻAʻohe Pīhoihoi: Soda
Hoʻomaopopo nā kānaka a pau i nā mea inuʻona i kaʻaila (e kapa aku ia he wai inu, inu inu, Coke, tonic, a pop) e alakaʻi i kēlā pahu komo. No laila,ʻaʻole he mea kānalua ka soda nui - uaʻike nā kānaka a pau i nā kīʻaha'alapalapala e hoʻouluʻia me ke kō.
No ke aha e komo ai ka wai nui i ka soda? ʻO kekahi kumu o ka hoʻololiʻia e like me ka hui pūʻana o nā meaʻono a me nā meaʻono (aiʻole nā meaʻono a me nā meaʻona). He nui kaʻepa ma Sodas i loko o ia mau mea (ʻo ka mea maʻamau ka waikawa phosphoric) a laila ua hoʻohanaʻia ka nui o ke kō aiʻole mea meaʻala paha e pale ai i ke kahiʻawaʻawa.
Hoʻonohonoho nāʻahahui olakino i ka hoʻohālikelikeʻana i kaʻaiʻohu i 6 -12 teaspoons o ke kola i kēlā lā kēia lā, ma muli o ka hui. Hiki i kahi hui kululu mau he 10 teaspoon o ke kō i loko.
2 - Nānā
Ke hoʻohālikelikeʻia me ka soda, hiki i ka lemonade ke nānā aku i kahi olakino maikaʻi, akāʻo kahi lemonade hiki ke loaʻa aku ka nui o ke koko ma mua o ka soda! Keʻaeʻa kekahi mea, hiki iāʻoe ke pā i ka nui o ke kō i laila e pale aku i ka meaʻono. ʻO ka lemonade kīʻaha he like ka nui o ke kō e like me ka wai lemon i loko.
ʻO ka'ōmole he 20-ounce o ka mīkini Maid Lemonade he 17 teaspoon o ke kō i loko - 67 grams. Uaʻoi aku ka nui o ke kōpaʻa iʻoi aku ka nui o ke kōpaʻa ma mua o kēlā me kēia papahana i ka lā hoʻokahi mai nā kumuwaiwai a pau.
3 - Hoʻonā ikaika
ʻO ka nui o nā mea inu inu he nui ke kō i loko o lākou. Eia kekahi mea huna: waiho nui i ke kō i loko o kou kino i KA "hāʻawi iāʻoe i ka mana hou"! ʻO ka loliʻana i ko mākou kino me ke kō ka mea e lilo ai i ka momona. ʻO kaʻoiaʻiʻo,ʻo ke kō i ka nui o ka mea inu wai, he nui ka nui o ka palaka,ʻaʻole e hāʻawi i ka ikaika i kēlā me kēia hihia.
ʻO ia ka caffeine a me nā mea hoʻonāukiuki'ē aʻe i nā mea inu waiwai e hoʻonāuki i ka "ikehu". ʻO ke kō. ʻO ka Typical he 62 grams (16 teaspoon) i 16 mau'une.
4 - Nā Pūʻona Poli
Hiki iāʻoe ke hopohopo i kaʻikeʻana i nā meaʻawaʻawa ka mea liʻiliʻi ma mua o ka nui o nā meaʻono. Akā, i 16 grams (4 mau punetena) no kahi lawelawe 8-auneke, hoʻopiʻi wikiwiki ia. ʻO ka hapalua,ʻo ia ka hapalua o ka mea e hanaʻia ai, kahi iʻike muaʻia,ʻaʻole ia he kumu nui o ka ikaika ikaika. No ka 'ike hou aku e pili ana i nā mea hoʻonaʻauao a me ka pehea e hana ai i kāu polokalamu kīkoʻa ponoʻole, e nānā i pehea e hana ai i ka waiʻona Sugar-Free Sports .
5 - Ka inu'ati
Mahalo i ka nui o nā poʻe i loaʻa i ka hoʻohanaʻana i ka meaʻai i kēlā kakahiaka kēia kakahiaka. Uaʻike aneiʻoe he 9 mau teaspoon o ke kō i loko o ka Starbucks he 16 oz ("Grande") Cafe 'Mocha? Inā makemakeʻoe i ka White Chocolate Mocha,ʻo ia (hoʻomākaukauʻia) 6 MORE teaspoons o ke kō, no ka nui o 59 grams / 15 teaspoons o ke kō. ʻIke ia i ka loaʻaʻana o nā mea inu o kāu hale kīʻaina punahele, aiʻole e ulu ai i kaʻai no ke kofe.
6 - Ka meaʻono i makemakeʻia
No ka paleʻana i ka meaʻawaʻawa o ke kē (a me ka leona o ka lemon), hiki ke nui ke kō i ke kō. Hoʻokahi mele kaulana i 12 teaspoon o ke kō i loko o kaʻeka 16 oz. Hiki ke hoʻololiʻia ka home, keʻole, a hiki iāʻoe ke hoʻoholo i ka mea i loko.
7 - Ka wai inu wai a me ka hua-meaʻono me nā meaʻono
ʻO kēlā me kēia mea i kapa inoaʻia i "wai inu wai",ʻo ia hoʻi ka wai o ka wai i hoʻomaikaʻiʻia me ka wai. Eia kekahi,ʻo ka wai ka mea nui loa me ka waiʻona, e like me ka'ōlim (kahi nui o nā meaʻai e nalowale ana i ka wā i hanaʻia ai ka waiʻalani), ka pua, a iʻole ka waina maikaʻi. ʻOkoʻa nā mea inu waina e like me ka nui o ke kō i loko o lākou. ʻO ka lawelaweʻana he 6 a he 8 mau oona i nā manawa a pau ma kahi 16 grams (4 teaspoons) o ke kō iʻelua manawa.
ʻO ka inu i hui pūʻia me Kool-Aid, heʻoiaʻiʻo,ʻoi aku kaʻino. ʻAʻohe waiwai kūpono kūpono. 'O lākou wale nō ka wai, ka wai, a me nā meaʻono. ʻO kēlā me kēia kīʻaha 8-auneke e hoʻopuka i 6 teaspoons o ke kōpaʻa aʻaʻohe mea'ē aʻe.
8 - hua hua
He aha ka wai 100% wai wai? Ma ka ho'ākākaʻana, 100% waiʻole i hoʻohuiʻia i ke kō . Akā, hiki iā ia ke lawe iʻelua kīʻaha o ka hua e hana i hoʻokahi kīʻaha wai, no laila, aia kahi LOT o nā meaʻai maʻamau i loko o kekahi mau wai. E loli anaʻoe i nā meaʻai a me ka fiber ke kohoʻoe e kūʻai i ka wai ma mua o ka hua.
E nānā pono i ka lepili e pane ai i ka nīnau, "pehea ka hua"? No ka mea, he manawa hou, he nui nā huiʻana o ka wai e loaʻa ana i nā hua o nā hua liʻiliʻi liʻiliʻi i loko o ia mau mea (apple, pear, vine vine). ʻO ka hapa nui o nā meaʻai (a me nā phytonutrients ) i loko o ka'ōlaʻa a iʻole ka pua i laweʻia i ke kaʻina hana o ka wai.
ʻOiai me nā waiʻaiʻoi aku ka maikaʻi, e like me ka waiʻalani,ʻoi aku ka maikaʻi keʻai i ka alani. ʻO kekahi o nā meaʻai, e like me ka calcium, ua nalowale i ka hanaʻana, e like me ka paukū. Eia kekahi, no ka mālama ponoʻana i kēia mau wai, ua hanaʻia ka nui o nā mea i loko o hoʻokahi'īniha o ko lākou mau ola (lōʻihi), me ka nui o nā kāne a me nā meaʻono'ē aʻe i hoʻohuiʻia.
ʻO kaʻaiʻana i ka hua eʻoi aku ka maikaʻi ma keʻano o ke koko sugar a me ka inuʻana i ka wai hua waina he ala maikaʻi loa ia e loaʻa ai ke koko koko ola, e like me ka haʻiʻana o kekahi maʻi maʻi iāʻoe.
Ehia ke kumuka i loko o ka waiʻawaʻawa? Hiki paha iāʻoe ke kahaha i kaʻikeʻana i kekahi o lākou heʻoi aku kaʻoi aku o ka momona! ʻO ka hopena o ka waiʻona maikaʻi loa,ʻo ia ka hua waina, ma kahi haʻahaʻa 38 grams (12 a me ka hapalua hapalua) i ke kīʻaha wai. ʻO kahi hapahā kīʻaha o ke kō i loko o ke kīʻaha wai! ʻO ka waiʻona he 28 grams (7 teaspoon) no ke kīʻaha,ʻoiaiʻo kaʻaila he 22 grams.
No nā inu wai kai liʻiliʻi, e ho'āʻo i ka pīkī i ka meaʻai, ka mea i hoʻonani i ka mea'alaneʻe ma mua o ke kō, aiʻole e hele me ka wai'ōmato, hoʻokahi wale nō a i loko o nā pāpili, no 11 grams i kēlā me ke kīʻaha (kahi liʻiliʻi ma lalo oʻekolu mau paʻakai o ke kō).
Kōkua: Inā loaʻa ka hua'ōlelo "cocktail" aiʻole "nectar" ma ka inoa, e nānā i ka lepili. ʻO ka mea nui loa, ua hoʻokomoʻia ke kōpaʻa a iʻole kekahiʻano mea pale.
9 - Koʻolau
ʻAʻole nā momona a pau i loaʻa ke kī i kā lākou - he martini kū maloʻo paha a he Mary koko nui paha he mau hōʻailona o ka poʻe i hanaʻole. Eia naʻe, ua hoʻokaumahaʻia nā cocktails kaulana loa me ke kō. Hanaʻia me nā meaʻokoʻa e like me ka syrup faigofie (ka wai i kahe i ka wai), nā meaʻono a me kaʻona (nā wai inu i hui pūʻia me ka wai a me ka wai) a me nā wai liʻiliʻi, e like me Amaretto, Kahlua, a me Cointreau, a hiki i ka 25 grams (6 mau teaset) i kahi mea hoʻonā. No laila, e makaʻala i ke kauohaʻana! A iʻole e ho'āʻo i ka hanaʻana i ka cocktails ma ka home! He meaʻoluʻolu a maʻalahi paha!
Ka Laʻana: hiki i kahi margarita liʻiliʻi ke loaʻa i 24 grams ke kō.
Nā kumu no kaʻike ma kēia pahuhoho:
Nā Pūnaewele no ka Manaʻo a me ka Puʻiʻana i ka maʻi. "Māmā o nā mea i hoʻonuiʻia ma waena o nāʻAmelika makahiki, 2005-2010. Nakā Palapala NCHS, Helu 122, Mei 2013
Kāleka Nutrition Nānā Makahiki no ka Standard Reference, Release 21.