Ke hele neiʻoe i nā kiʻiʻoniʻoni i kēia hopena pule? Ināʻoe e noʻonoʻo ana i ka hopena o kaʻai, ua hewaʻoe. Aia i nā pōʻai hoʻolālā maikaʻi iʻole e hōʻino i kāuʻai.
ʻO kaʻike i ke kumu e hiki ai iā mākou keʻimi i nā kiʻiʻoniʻoni ke kōkua iā mākou e hana i nā koho maikaʻi aʻe inā mākou i laila. ʻAi pinepine mākou eʻai nui i nā kiʻiʻoniʻoni no nā kumuʻekolu:
- Keʻai nei mākou i ka pōʻeleʻele a he paʻakikī keʻike i ka nui o kaʻai eʻaiʻia nei e mākou.
- Hoʻopilikiaʻia mākou e ka kiʻiʻoniʻoni a hāʻule mākou i loko o keʻano o ka maʻaʻole.
- Keʻai nei nā mea'ē aʻe, no laila eʻai pū mākou me nā mea'ē aʻe a pau.
Hiki iā mākou ke piʻi me nā ala hōʻona eʻai i nā mea hoʻouluulu maikaʻiʻoi aku ma ke kāpaeʻana i kēia mau mea maikaʻiʻole. Heʻoiaʻiʻoʻo ka heleʻana i nā kiʻikuhi he wahiʻai ia e pilikia ai, akā, hiki iāʻoe ke komo i kēlā me kēia inā ua hoʻomākaukauʻoe me nā hana olakino a me nā munchies crunchy .
Pākē
Ke hoʻomākaukau nei no kekahi mau helu helu hoʻonui? Wahi a The Center for Science in the Public Interest (CSPI), ua hāʻawiʻia kahi paʻi nui o ka popcorn hoʻolele kiʻi i 1,200 calories. ʻO keʻano like ia o nā pahu Snickersʻeono piha piha a kokoke paha iʻehā mau momona o McDonald .
Aʻaʻoleʻoe e manaʻoʻiʻo i ka nui o nā mea momona a me nā calorie āu e hōʻuluʻulu ai i kāu kauʻana i ka wai. ʻO ka nui o nā momona momona i hoʻouluʻia he 120 mau calories aʻoi aku paha ma ka hapalāʻau ! I ka manawa hope loa āu i ana i kāu koʻi pīpī ma mua o ka hoʻokuʻuʻana i ka popcorn?
Hiki paha iāʻoe ke hoʻohui i kaʻai o ka calories me kahi pama wale wale aiʻoleʻelua o kaʻaila i hoʻonāukiʻia.
Inā makemake nuiʻoe i ka pāʻani pāʻani popcorn, mai hopohopo. Hiki iāʻoe keʻai i ka popcorn a mālama i kāuʻai ma ke ala. Ponoʻoe e maʻalahi e pili ana i kāu koho. No laila, pehea lāʻoe e mālama ai i ka calories popcorn i ka helu? E paʻi ma ka home a lawe i kahiʻeke nui.
Pāleʻaleʻa ka ea o ka pīpī i ka calories a maʻalahi hiki ke hana. Ināʻaʻoleʻoe he popper, e hoʻohana waleʻoe i ka ulaula me ka pop kernels i loko o ka bola e uhiʻia. A laila hoʻoulu i nā meaʻala a me nā meaʻala no ka'ōʻana o ke keʻa. E'āpala i ka parmesan, ka paʻakai paʻakai, paprika, aiʻole kāu meaʻai punahele ma luna. Inā makemakeʻoe i nāʻanoʻoluʻolu maikaʻi, hiki iāʻoe ke splurge a hoʻonui aku i nā kāmele kaloka a me nā marshmallows ae mālama mau i nā calorie.
E hoʻomanaʻo i nā mea nui! Inā kūʻai ponoʻoe i ka popcorn ma ka hale kiʻiʻoniʻoni, e kiʻi i ka liʻiliʻi loa (ʻo ia ka nui o ka'ōpiopio) a e hoʻokuʻu i ka wai pipi. Mai hōʻoiaʻoe e kūʻai i ka nui nui loa e loaʻa ana no ka meaʻaʻole i ukuʻia kēia mea. Hoʻomaʻakaʻo CSPI i ka "neʻeʻana mai kahi liʻiliʻi i ka pēlēmu maʻamau o ka pākani melekani pāʻani e pili ana i 71 mau keneta a me 500 calories.ʻO ka piʻiʻana he 23 pakeneka i loaʻa he 125 pakeneka ka nui o nā calories a me nā lāʻelua o ka momona momona."
Kahe
Ināʻaʻohe manawa e loaʻa ai ka pōʻai ma mua o kou hele aʻaʻole hiki iāʻoe ke hana popukō ma ka home,ʻaʻole i nalo. Hiki nō iāʻoe ke hoʻopiha i kou niho momona me nā mea mai ka haleʻainaʻaina. Ponoʻoe e hoʻoikaika iāʻoe iho no ka pale i nā mea a pau a me nā kāpena a pau.
Ma kahi kūpono, koho i nā candy me nā calorieʻole e like me Pepper Mint Patties, Gummy Bears, Jelly Beans, a me Tollsie Rolls.
A moku i ka pahu me kahi hoaaloha. E hoʻopau waleʻoe i ka hapalua o nā calories a hoʻolālā i kāu pāʻani pila.
ʻOiaiʻaʻole pono kekahi o kēia mau mea e pili nei he "olakino," hiki iā lākou ke lilo i mau koho maikaʻi aʻe no nā kumu likeʻole.
- Nā Kūkoki:ʻO ka 45-gram serving o Twizzlers e hoʻihoʻi iāʻoe 160 calories. ʻAʻole maikaʻi, pololei? ʻO kaʻoiaʻiʻo, he 160 calories o ke kōmole maemae, akā, no ka mea e ponoʻoe e kānana i kēia palapala laikini, hiki iāʻoe ke lawe i nā kiʻiʻoniʻoni a pau e komo i loko o ka pa.
- Milk Duds:ʻO ka pahu piha 85-gram he 370 calories. Pēlā eʻoi aʻe ka maikaʻi o ka maikaʻi o ka maikaʻi? Ke kū nei. ʻAʻole i liʻiliʻi ka Milk Duds i nā calories, akā,ʻoi aku ka paʻakikī keʻaiʻana no ka mea he maikaʻi aʻoi aku ka lōʻihi eʻai ai. Ke lahilahiʻoe, hiki iāʻoe keʻai i lalo.
- Nā Hōʻiliʻili:ʻO kēia mau huaʻaʻala ke kiʻekiʻe i nā calories. Aia kekahi pahu nui e 480 calories. Akā,ʻo wai ka mea hiki keʻai i kahi pahu piha o Starbursts? Eʻai pahaʻoe i ka mea emiʻole o kēia maʻamau maʻamau no ka mea e pono iā lākou ke wehe pākahi (i loko o ka pōuliuli) a lōʻihi ka lōʻihi o ka hanaʻana.
He mea nui nō hoʻi e hoʻomaopopo i keʻano o ka candy hiki loa iāʻoe keʻai koke a maikaʻi paha i nā kiʻiʻoniʻoni.
- M & Ms: Loaʻa i kahi apo momona 5.3-auneke o M & M kukui e hāʻawi aku i 210 calories. Akā, maʻalahi kēia meaʻoniʻoni hōʻailona eʻai a hiki i ka wā e hele wikiwikiʻoe i loko o kaʻeke. Ināʻoleʻoe iʻike e hiki iāʻoe keʻai i kēiaʻano maʻamau i ka hoʻohaʻahaʻa , e hoʻokuʻu a koho i kahi kohoʻoi akuʻoi aʻe.
- ʻO Junior Mints:ʻO kekahi poʻe koho e koho i kēiaʻahaʻaina hōkū no ka mea uaʻano like ka mea maʻamau i ka mea i lalo i nā calories. Akāʻo ka pahu nui i hoʻolako pinepineʻia i ka hale kiʻiʻoniʻoni, hāʻawi ia i kahi calories 340. A ma muli o ka maʻalahi o kēia lole, hiki iāʻoe ke wili i ka pahu a pau a hele hou no ka mea hou aku .
- Sno-Caps: Ke nānā nei kēia mau makalekaleka he nuiʻole, pololei? Akāʻo kahi pahu nuiʻekolu auneke he 360 calories. ʻOiaiʻaʻole heʻano nui ka mea, e noʻonoʻo e pili ana i ke ala āu eʻai ai. Heʻuʻuku lākou eʻai i kēlā me kēia, no laila eʻai mau mākou i ka lima. Hiki iāʻoe ke hoʻopau i kaʻaiʻana i ka pahu a pau ma mua o ka hoʻomakaʻana o nā kiʻi.
- Nā Hōʻiliʻili:ʻO ka pahu kiʻi kiʻi nui o kēia meʻa maikaʻi ke hāʻawiʻia he 380 calories. ʻAe, keʻikeʻia nei i kahi hua hua, akā,ʻaʻole ia e hoʻolilo i kahi meaʻono meaʻai maikaʻi. ʻO ka hapanui o mākou eʻai ana i nā'Ālaina wikiwiki ma mua o kā mākouʻai Sno-Caps. E hoʻokuʻi iā lākou no ka meaʻaʻai kalo aiʻole kaʻaʻala haʻahaʻa.
Nā mea inu
He mea nui nō hoʻi ka hanaʻana i nā koho meaʻai maʻamau. Aia kekahiʻaila nui i loko o nā hānai he nui o nā calories nele. A manaʻo kekahi poʻe akamai i kaʻaiʻana i ka meaʻai meaʻai e hiki iāʻoe ke makemake i nā meaʻai paʻakai.
No laila,ʻo kou kai maikaʻi loa he wai. ʻO ka hapa nui o nā mea pāʻani e kūʻai i ka wai paila -ʻo ka kohoʻoi aku ka maikaʻi inā makemakeʻoe eʻai a inu i ka maikaʻi i nā kiʻiʻoniʻoni.
Nā Noho Ola Ola
He mea maikaʻi loa e hana i kahi hahau mua ma mua o kou hikiʻana i ka kiʻimaʻa. Ponoʻoe - eʻaiʻoe ma mua o kou heleʻana. Hiki iāʻoe ke pale aku i ka hoʻonaniʻana ma ka hale kiʻiʻoniʻoni inā eʻaiʻoe i ka pāʻinaʻai i ka wā mua.
A laila, e hoʻolālā i mua a hōʻiliʻili i nā'āpanaʻoluʻolu, hoʻoluluʻai iki iʻai i ka manawa o ka kiʻiʻoniʻoni. ʻO ke kīʻo keʻimiʻana i nā maʻamau i hanaʻia me kaʻaila a me ka manamana iʻoleʻoe e hōʻole i nā mea'ē aʻe e paʻi ana i ka popcorn a iʻole ke kāhiliʻana i ka baleka. E ho'āʻo i nā manaʻo i lalo:
- ʻAlaʻia nā'iliapala me kaʻili me kahi momona pīnī e hoholaʻia ma kēlā me kēia meki. ʻO ka fiber i loko o ka'ōleʻa a me ka pilamai i loko o ka pīkī paʻa ke hoʻonui piha.
- Nā mea hoʻonani a me nā kupa cuku liʻiliʻi. Eia hou, ke kōkua nei ka fiber iāʻoe eʻoluʻolu a piha ka līlū.
- Hoʻokumuʻia ka paʻakai momona ma nā mākīʻai'āhiu e mālama i kāu koko koko ma ke keel a me ka pōloli ma ke kahakai.
- He nui ka protein no Yogurt no ka hoʻomauʻana. E kāpīpī i kahi momona momona momona aiʻole nā huaʻania chia i luna a piʻi i luna i ka mea hoʻonui.
- 'Aleʻaleʻa nā kīpī me nā meaʻai. Hiki iāʻoe ke hana ia mau mea ma ka home e hōʻemi i ke kalo i lalo.
- Hoʻopuka i nā paʻiʻai i nā calorie, nā mākeke, a me nā'āpana. E hana i kāu mau kope 100-calorie ma ka home a kūʻai paha iā lākou i ka hale kūʻai.
- ʻApiʻia nā lau e like me nā'alemona a me ka walnuts i ka meaʻai a me ka maʻalahi hiki ke hali. E hōʻoiaʻiʻo e ana i kāu nui o kāu lawelaweʻana iʻole e hōʻalo.
Tips & Tricks
No laila, e noʻonoʻo nei pehea e hiki ai iāʻoe ke hauʻoli i ka paku punahele punahele a keʻona nei i ka momona? Uaʻikeʻoeʻaʻole iʻaneʻane likeʻole nā kiʻiʻoniʻoni me kaʻaʻaʻole o nā paʻopaʻa, i ka manawa a pau e kahe aku ana nā mea'ē aʻe a puniʻoe. No laila, eia kekahi mau manaʻo no nā hana hoʻohālikelike e mālama i kāu hoʻolālā paʻakikī paʻakikī.
- E hana i kāu meaʻai: E huli i nā pōpilikia e loaʻa iāʻoe e wehe. No ke aha mai? No ka mea e hoʻonui lōʻihiʻoe i ka meaʻai inā ponoʻoe e wehe i kēlā me kēia mea i ka pōʻeleʻele. E hoʻopauʻoe i kahi mea liʻiliʻi me nā mea maʻamau i kāwiliʻia.
- Hoʻohui i kahi poʻomaʻa palekana: Inā makemakeʻoe i nā pākuhi kapu, kahilekaleka, a me nā nīpī kuliʻu a iʻole nā kulihi, e hoʻokuʻu i kahi kīʻaha a kāpae i kahi pani pāmua ma kahi. Loaʻa nā kinikini calorie haʻahaʻa e like me ka maikaʻi e like me nā mea a pau e loaʻa ai i loko o ka pahuʻai, a maikaʻi lākou no kou kino.
- ʻO ka hoʻouluʻana e mālama ai i nā calories: Ināʻo kahi meaʻono makemake e pāʻani i kāu kiʻi punahele, a laila e lawe mai i kahi lollipop aiʻole ka'āpana paʻakikī e inu. Ua hoʻoumi pinepine lākou i ka mea kanu a hoʻolōʻihi i ka lōʻihi.
- E koho i nā hua leʻaleʻa:ʻAʻole e hōʻino nā pōpō kime i kāu meaʻai inā eʻaiʻoe i ka mea maʻamau . No laila, pehea lāʻoe e hoʻoikaika ai i ka mana o ka māhele inā e hoʻopilikiaʻiaʻoe e kahi puana maikaʻi? E koho i nā meaʻai āu eʻai ai.