E hana i kou pono aiʻole e kūʻai aku i kahi mea kanu kūpono loa e loilo ai i ka kaumaha
ʻO ka'ōpala ka wikiwiki wikiwiki a wikiwiki. A ināʻoe eʻai ana, hiki i kahi ipu iʻa o ka hulu ke hāʻawi i nā meaʻai likeʻole e like me ka protein a me ka fiber e hoʻopiha iāʻoe no ka mea e noho mau ka makemake i ka make . Akā,ʻaʻole i maʻa nā kānana a pau ke ho'āʻoʻoe e lilo i ka kaumaha.
No laila pehea i loaʻa ai iāʻoe ka mea maikaʻi loa no ka pohō kaumaha a pale i nā koho e hiki ke hoʻopau i kāuʻai?
Eia kekahi mau'ōlelo aʻo akamai e kōkua iāʻoe eʻai i ka maikaʻi a me ka wikiwiki iho i lalo.
ʻO nā mea kanu maikaʻi loa no ka Loss Loss
Aia nāʻanoʻano kāpenaʻokoʻa e hiki ai ke kōkua iāʻoe e kau i lalo. Akā,ʻo ka wai o ka meaʻono ka maikaʻi? Eʻike i kahi mea e hoʻopiha i kou makemake, kāohi i kou pōloli, akā hāʻawi pū i ka protein a me ka fiber e kōkua iāʻoe eʻike i ka piha. E noʻonoʻo i kēia mau koho inā makemakeʻoe eʻai i ka'ōpala a me ka'ōpala kāhili paha e lilo ai ka kaumaha.
- ʻOʻO ia ka huaʻai maikaʻi ka'ōpū o ka'ōpū : 140 calories, 8 momona o ka momona, 430 milligrams o ka sodium, 15 kaomika carbohydrate, 9 grams sugar, 3 grams o ke fiber, 4 grams o ka protein.
- ʻO kaʻaila Lapaʻau'Āina a me ka ulanaʻulaʻula (Hoʻoemiʻia ka sodium) : 150 calories, .5 grams o ka momona, 430 milligrams o ka sodium, 27 kaomika carbohydrate, 7 grams sugar, 4 grams o ke fiber, 7 grams o ke kinona.
- ʻO ka'āpana o ka Moana Pākīpika Squash Soup : 90 calories, 2 grams o ka momona, 550 milligrams o ka sodium, 17 kaomika carbohydrate, 4 grams sugar, 3 grams o ke fiber, 2 grams o ke kinipona.
- ʻO ka maʻamau maʻamau o ka maʻi maʻamau: 90 calories, 1.5 grams o ka momona, 390 milligrams o ka sodium, 11 kaomika carbohydrate, 1 grams sugar, 1 grams o ke fiber, 9 grams o ka protein.
- ʻO ka'āina maʻamauʻo iaʻo ka'oina maʻamau: 150 calories, .5 grams o ka momona, 480 milligrams o ka sodium, 21 grams ka waikika, 4 grams keʻano, 5 grams o ke fiber, 4 grams o ka protein.
- NāʻAla Hui'Ola Pākiʻi & Pākī Mele: 80 calories, 2 grams o ka momona, 680 milligrams o ka sodium, 9 gramki carbohydrate, 0 ka grams ke kō, 0 ka'emu o ke fiber, 6 grams o ka protein. (He koho nui no nā keiki!)
ʻO ka manaʻo maikaʻi loa no kāuʻaʻai
Ke ho'āʻo neiʻoe e emi i lalo, e makemakeʻoe eʻimi aiʻole e hana i nā kānana e hoʻolako i ka nui o ke kiko o ka meaʻai-mai nā huaʻai a me nā'ōpala a me ka ulu maikaʻi o ka meaola mai nā meaʻai, nā moa a me nā iʻa. Hiki paha iāʻoe ke nānā i kaʻene sodium i kāu sou makemake. ʻO kekahi mau pahu i ka nui o ka paʻakai a hiki iāʻoe ke mālama i ka wai a kani.
E hoʻohana i kēia mau kuhikuhi e huli i nā meaʻai maikaʻi no ka poho kaumaha ma ka hale kūʻai:
- E koho i nā'ōpona a iʻole nā kānana kūmole e mālama i ka heluʻana o ke kalori. Ināʻoe i loko o keʻano no ka'ōmoleʻano nui o ka'ōpala kāhili, hoʻohana i ka wai a me ka momona momona maʻemaʻeʻole ma kahi o ka waiū a pau i ka hoʻomākaukauʻana. Hiki iāʻoe ke kūʻai aku no nāʻano momona momona o kāu mea makemake loa, akā e mālama. He nui nāʻano momona momona ka nui o nā calories e like me ka momona momona.
- ʻO ka'ōpiopioʻai kahi mea maikaʻi loa e kōkua iāʻoe e lilo i ka kaumaha. ʻO ka nui o nāʻano o ka'ōpū o ka'ōmole he 100 mau calories a emiʻole paha ma ka lawelaweʻana. ʻO ka mea nui, ua nui nā fiʻiliʻi i loko o ka huaʻai, kahi mea e kōkua ai iāʻoe e noʻonoʻo a piha i ka mea eʻai aiʻoe i ka lā a pau. Hiki i ke kīʻaha o kaʻaila meaʻai ma mua o kāuʻai nui aʻoluʻolu paha i kahi bola o ka mīpī māmā no kaʻaina awakea a i kaʻaina awakea paha.
- Ināʻaʻole kāu waihona makemake e komo i nā huaʻai, e hoʻomoʻi iāʻoe iho! E hoʻoulu i loko o kekahi mau meaʻai hou, nā mea maloʻo a me nā momona hiki ke mālama i ka meaʻai, fiber, a me kahi meaʻono. Inā makemake kou puʻu i ka hoʻouluʻana o nā meaʻala, e hoʻokomo i nāʻeka a me nā pepa.
- ʻO kekahi hana hana hana'ē aʻe e hoʻohui i ka maʻi i kāu meaʻai ola maikaʻi e hana i kāu paila palaoa maikaʻi . E kūʻai wale i nā'ōwili'ōpala nui (iʻole i ka palaoa) ma kāu hale kuke a me ka māhele refrigerator o kāu kāleka. E hoʻomākaukau e like me ke kauohaʻia, a laila e hoʻokuʻu i waho a piha i ka sou. He hana maikaʻi kēia hanaʻana me ka lama. ʻO kaʻu kohoʻo Amy's Low Sodium Vegetarian Chili).
- Inā hōʻehaʻoe i nā kānana āu eʻai pinepine ai, mai makaʻu e ho'āʻo i kekahi mea hou. E koho i kahi nui ma kahi o kāu mahele kūʻai'ē aʻe. A iʻole, e hoʻohui i nāʻano likeʻoleʻelua āu i'ākoakoa ai no kahi hoʻoulu hou. E mālama pono i nāʻano mīni paʻakai i kāu hale kūʻai; ʻikeʻoe i kahiʻano hou aʻano likeʻole.