1 - He mea eʻai ai e loiloi i ka kaumaha
Uaʻike aneiʻoe i ka mea eʻai ai e lilo ai ka kaumaha? Hiki iāʻoe ke hoʻomahaʻia eʻikeʻoeʻaʻole ponoʻoe e hoʻolimalima i ka nui o ke kālā aiʻole e hele i nā hale kūʻai kumukūʻai hoʻolaha i ka hoʻopiha i kāu pahu hau ma ka manawa e ho'āʻo aiʻoe e hoʻokuʻu. ʻO kaʻoiaʻiʻo,ʻo nā huahana ma ka papa heluʻai mea pohō nui nā mea likeʻole e hiki iāʻoe ke loaʻa ma kekahi supermarket. ʻAiʻai nā meaʻona maikaʻi i kēia mau mea momona a maʻalahi a kelemoʻole i lalo.
ʻO nā mea olakino maikaʻi loa no ka naona kaumaha keʻano iki ma ka momona a me nā calories , piha i nā meaʻai a me nā mākaukau. Hiki iāʻoe keʻimi i nā meaʻai e like me kēia ma nā māhele a pau o ka hale kūʻai a i kekahi manawa ma kahiʻoluʻolu marts. ʻO kēia mau meaʻaiʻaʻole e uhaki i kāu kālā, akā hiki iā lākou ke uhaki i ke kaʻina o kaʻaiʻana a kōkua iāʻoe e lilo i ka kaumaha.
2 - Ula
ʻO nāʻulaʻula he pīhoihoi , ua hoʻopihaʻia me ke ahi aʻoi aku ka nui ma nā calories. ʻO kaʻoiaʻiʻo,ʻo kēlā me kēia pālala nui nui e hāʻawi wale aku i ka calori hoʻokahi, e kau ana ma luna o ka papa helu meaʻai o nā mea pohō maikaʻi. ʻO ka maʻalahi ulaʻulaʻulaʻula he mea maʻalahi hoʻi e mālama i loko o ka friji a maʻalahi ke kāpili i ka manawa e pono aiʻoe i kahi pōʻai i ke hele.
ʻAʻole maopopo i ke aha e hana ai i nāʻulaʻula? Inā makemakeʻoleʻoe eʻai wale i nā radish, eʻokiʻoki iā lākou a hōʻawi iā lākou i kāu palemele e hāʻawi iā ia i ka'ōlaʻi paʻakai. Pehea e pili ana i kahi lālā maikaʻiʻo Radish a me Olive Salame? Hiki iāʻoe ke kuke i nāʻulaʻula aʻai aku iā lākou e like me ke kīʻahaʻaoʻao maikaʻi.
3 -'Ālaʻula Minis
ʻO kekahi o nā mea paʻakikī e pili ana i ka nohoʻana i ka meaʻai,ʻo ia ka hāʻawiʻana i nā meaʻai momona waiwai āu e aloha nei. He nui nā mea make e hāʻule ana i ka paʻakai. Akāʻaʻoleʻoe e haʻalele i ka tīhi i ka wā a pau e ho'āʻo anaʻoe e kaomi. Ponoʻoe eʻai iki i ia mea.
No lailaʻo Jarlsberg Minis nui. He maʻalahi kēia mau kīʻaha liʻiliʻi e halihali meʻoe a no ka hoʻonohonohoʻiaʻana o kēlā me kēia mīkini he mea maʻalahi ka mālamaʻana i ka nui o ka hapalua. He 70 mau calo mai kēlā me kēia lawelawe. Makemakeʻoe e hoʻoemi i kāu mau calories hou aku? ʻO ka Jarlsberg Lite Minis hou he 50 calories wale nō, 2.5 grams o ka momona a me 7 mau paona.
4 - Kapiʻi
Hoʻomaopopo i kaʻaiʻaina? ʻAʻole pono wau e hōʻoia i kēlā papahana, akā, ke paipai au e hōʻiliʻili i ka huaʻala i kāu papa inoa o nā meaʻai nele. ʻO ka hapaluaʻaila (ʻo ia hoʻi kahi lawelawe maikaʻi) he 52 mau calo wale ia a ua hoʻopihaʻia me nā meaʻai e like me nā huaʻa A, C, a me B6.
Ināʻaʻoleʻoe i makemake i ka hua waina wale nō, e hoʻohui i kahi huaʻona hua. ʻO nā hua'ē aʻe he mea iki aʻe i nā calories. Ināʻoe e hōʻiliʻili i kēia hua huaʻiliahi ma kahi huamata me ka maiʻa a me nā hua waina, loaʻaʻoe i ka meaʻai no ka mea he mau calo.
5 - Iceberg Lettuce
ʻAʻole maikaʻi ka laumoku Iceberg . Akā,ʻo ia kekahi o nā mea make maikaʻi loa. No ke aha mai? Aia wale nō nā caloriesʻo Iceberg i kēlā me kēia kīʻaha. No laila hiki iāʻoe ke hoʻonui i kāu meaʻai a manaʻoʻoe eʻai nui aku me ka hoʻokomoʻana i nā calories. Hiki iāʻoe ke maʻalahi i ka nui o kāu saladi, e hoʻokuʻu i kāu mau tacos a hoʻonui i kahi'īniha i ke kiʻekiʻe o kāu sanwikō no lalo o 10 calories.
Hiki i ka'elika Iceberg ke hoʻohui i ka momona a me ka laulā i kāu mau meaʻai a ua hoʻopihaʻia me ka wai nā meaʻawaʻawa, maʻalahi hiki ke loaʻa.
6 - I ka pipiʻo Ieriko
Inā he ola maʻamauʻoe me ke ola maʻamau, ua pau pahaʻoe i kahi hale mālama iki i hoʻokahi aʻelua paha e heleleʻa ana i nā aisles, eʻimi pono ana i kahi meaʻai e ola ai. He kūlana paʻakikī kēia no ka meaʻaʻole i nā koho kai koho mau i kēlā me kēia mau hale kūʻai - koe wale no ka pipi bee.
ʻO kēia "mea pīpī" maikaʻi loa ia no kāuʻai. ʻAʻole ia he mea momona maikaʻi loa no ka mea he nui nā'āpana he nui i ka sodium. Akā,ʻoi aku ka haʻahaʻa o nā loli maikaʻi ma nā calories a kiʻekiʻe i loko o ka protein. ʻO keʻano o ka pipi beehi maoli, no ka laʻana, he 70 mau caloni wale nō a me 13 grams o ke kinona no kēlā me kēia lawelaweʻana.
7 - Ka'Āina Ipu
Manaʻo wau uaʻikeʻoe i nā mea make a me nā mea maikaʻi e hele aku i lalo i ka Greek Greg i ka wāʻai. Aʻaʻohe meaʻino i ka mea momona nui, kaʻaila. Akāʻo kaʻaina Asela kekahi mea nui'ē aʻe ināʻoe e ho'āʻo nei e loaʻa ka protein mai ka waiu.
ʻO 6 mau auneke kahi hoʻokahi o Tarte Asia Yogurt, heʻoi aku ka nui ma mua o nā kīʻaha kaulana o Greek yogurt. ʻO kēlā me kēia kīʻaha he 12 grams o ka protein a he 110 mau calorie wale nō - ma lalo o ka Greek yogurt. ʻO ka heluna maʻamau ka emi iho. ʻO kaʻaila Ahia he 13 grams o ke kō, ma lalo o ke kōpaʻa o ka sugar i nā mea'ē aʻe.
8 - Mix Mix
No kēlāʻano o ka meaʻai āu eʻai ai, pono ke kau i ka maʻa kala ma kāu papa hana kūʻai inā kūʻaiʻoe i nā meaʻai nele. No ke aha mai? ʻO ia ka ala maʻalahi e hoʻonui ai i ka nui, ke kikowaena, ka meaʻai maikaʻi, a me ka'ōlaʻi momona i nā meaʻai. E hoʻolālā i kāu pahu kukui me ia, e hoʻonui iā ia i ka tacos aiʻole e kūkulu i kahi hua salala a puni kaʻenehana maʻalahi.
Nui nāʻano o ka palahalaha nui e kiʻi mai, akā, makemake wau i ka hui pūʻia broccoli e komo pū me nā kāloka. Hiki nō iāʻoe keʻike i nā huila pahū i komo wale i ke kāpena. E hōʻoia i ka māhele hoʻolaha o kāu kāleka eʻike ai i ka mea e loaʻa kokoke ana iāʻoe.
9 - Kapiʻipiʻi
Inā makemakeʻoe i kahi meaʻai maikaʻi e maʻalahi, maʻalahi a loaʻa a maʻalahi,ʻaʻoleʻoe e nānā i kahi'ē aʻe ma mua o ka puaʻaʻala. ʻO ka lawelaweʻana i kēia mea momona crunchy wale nō he 25 calorie 2.5 grams o ke fiber a me 2 grams o ka protein.
Ma muli o ka uluʻana o ka'alapiʻipiʻi i ka laulaʻau nui, eʻikeʻoe i ka nui o nā hoʻolālā pūnaewele no nā hou a me nā mea hoihoi e hoʻohana ai i ka mea kanu. He maʻalahi maʻalahi kaʻaiʻana i ka'ōpala, akā, hiki iāʻoe ke hana i ka puaʻa maikaʻi ma keʻano like e hana aiʻoe i ka paila. Hana kekahi poʻe i ka pizza kulu me ka puaʻaʻala.
10 - Mīkini Peas
ʻO ka pīpī peʻa, i kapaʻia he pibanzo beans, he mea pono e loaʻa i kēlā me kēia mea hale lole. ʻO ka hapalua o ka piʻa momona e hāʻawi ana i 130 calories, kokoke 6 grams o ke fiber a 7 grams o ka hoʻopihaʻana i ka meaola.
Inā makemakeʻoe i ka hopena maikaʻi o ka pua moa, hiki iāʻoe keʻai wale iā lākou, akā ke hoʻohana pinepine nei au iā lākou e hana i ka humu kalo-kalo (me kaʻole kahini). Hiki nō hoʻi iāʻoe ke hōʻiliʻili i nā pūʻano garbanzo i nā hulu a me nā huamoa a iʻole e hana i nā moa chickome i meaʻai e aloha aiʻoe a me kāu mau keiki.
11 -ʻOiwi
ʻAʻohe mea e hoʻonui i ka calories i kou wikiwiki wikiwikiʻana i kaʻaila. ʻO kaʻailaʻaila hoʻi he nui kona mau kino maikaʻi i loaʻa he 120 calorie ma ka hapalua . He maikaʻi ke hikiʻole iā mākou ke hoʻohana i kaʻaila i ka manawa a mākou e mālama ai i nā mea maʻi a me nā meaʻai, akā,ʻaʻole maikaʻi ka hana.
I kekahi mau mea hoʻomanaʻo, hiki iāʻoe ke kuke me ka moa moa ma mua o kaʻaila . Eʻikeʻoe i nā'āpana liʻiliʻi ma ka māhele o ke kāpena o kāu kāpena kūʻai nui a mālama wau i hoʻokahi o kēia mau pahu kapu hoʻokahi i ka lima i nā manawa a pau. Me kahi wale no ka punetuni aʻelua paha, hiki ke maʻalahi i kaʻaila, keleka, a me nā mea'ē aʻe, a laila e hoʻonui iho i 5 mau calo i kaʻai.
12 - Kukama
He aha kāu mea eʻai ai i ka wā e ho'āʻo anaʻoe e lilo i ka kaumaha a makemakeʻoe i ka mea kanu? ʻO kekahi mau mea make e hoʻohana pono i nā kukama e pani i kaʻai. Hiki iāʻoe ke hana i nā kāloka nui 200-300 calories.
Ināʻoluʻoluʻoleʻoe i ka peke kūkoma ('ōlelo kekahi eʻono i ka meaʻawaʻawa), hiki iāʻoe ke puhi i kāu kukumba ma mua o kou kūkuluʻana i ka laʻania. A lailaʻokiʻoki i ka hapalua o ka lōʻihi aʻokiʻoki i nāʻanoʻano me ka spoon no kēlā me kēia hapalua o ke kūkomo he kālai waʻa. Ma hope o kēlā, e hoʻopiha i ka waena me kaʻiʻo leʻa e like me ka turuki, e hoʻopomo i nā'ōmato a me nā pepa a loaʻa iāʻoe kahi kāpunika lean me ka loaʻaʻole o kaʻai kalole nui!
13 - Nut Butter (i loko o nā paʻi)
He mea nui nā meaʻaiʻoihana e haʻi iāʻoeʻo ka pīnati pēpē kekahi o nā meaʻai maikaʻi loa no ka pohō kaumaha . Heʻoiaʻiʻoʻo ka pihaʻana o nā moa liʻiliʻi a paʻa i nā momona maikaʻi. ʻO ka pilikia me ka wai pīnī pēpē ua hoʻonuiʻia ia i nā calories a he paʻakikī keʻai wale nō i kahi lawelawe wale nō .
Inā ponoʻoe e mālama i ka paʻakai paʻakai i kāu meaʻai i ka wā e ho'āʻo anaʻoe e kaomi i lalo, e kūʻai i loko o kēia mau pahu hana kau hoʻokahi. A laila hoʻolei i loko o kāu pahu meaʻai, kāu kāmaʻa a iʻole kāu lima lima me kekahi mau mea leʻaleʻa no kahi'āpana waiwai a me ke kīpona.
14 - Ka Hana 'Ōnaehana kahiko
Eʻaiʻoe i ka'oatmeal no ka'ōpō kakahiaka? Ināʻoe e hana, nui ia. Akā,ʻoi aku kekahi mauʻoihana oatmeal ma mua o nā mea'ē aʻe. Inā kūʻaiʻoe i kēlā mau paʻi kōkua hoʻokahi e hele mai i loko o nā meaʻala like me ka'alakeke hulu a me ka'alamonona'ōpona, a laila hiki paha iāʻoe ke noʻonoʻo pinepine. Hoʻokomo pinepineʻia kēlā mau pepa i ke kō.
Ma kahi o ka hale kūʻai, e nānā i lalo i kēlā mau palani kūpono ma ka hale kūʻai. E nānā aku i ka pēke pepa -ʻo ia ka mea a kou kupunawahine i kūʻai ai. ʻO kēia mau meaʻai maikaʻi, maʻalahi ka mālama, cheap a hāʻawiʻia nā calories 150 i kēlā me kēia manawa.
15 - Nīpī Pipi
Hiki iāʻoe ke noʻonoʻo i kēlā mau mea make eʻai ana i ka pipi meli e hoʻopaʻiʻia no kaʻole. A pono pahaʻoe. Akā, hiki keʻai i ka pipi a lilo mau i ka kaumaha . Ponoʻoe e koho maʻamau i kāu meaʻai.
Inā loaʻa iāʻoe kahi makemake no kaʻiʻoʻulaʻula, hiki iāʻoe ke kūʻai i kahi pipiʻai maikaʻi e like me kahi'ōwili kiko. Akā, he mea maʻamau kaʻoihana e like me ia. Akā, e hele i kāu papahana pale a loaʻa i ka pīpī'āpī liʻiliʻi. Hiki iāʻoe ke hoʻomāʻona i ka makemake i ka meaʻulaʻula me ka'eneke 2-ounce kahi wale nō e pili ana i 80 calories. Hiki iāʻoe ke hoʻohana i ka pipi'ōpiopio ma ke kāpena'okōkeke e hoʻopau i nā calorie mai ka berena.
16 - Ka Pākū Laeoʻo
He nui nā meaʻona maikaʻi eʻai i ka popcorn a pale i ke kaumaha. Akā, nui nāʻano pāʻani iʻoi aku ka nui o nā calorie ma mua o ka pono. ʻO nā kēmu e hoʻolaha nei iā lākou he "hewaʻole" hiki ke piʻi aʻe i nā calories. ʻO ka mea kūʻai kūʻaiʻo Joe's i hoʻolālāʻia e ka popcorn pilahi he 110 calories ma ka lawelaweʻana.
No laila, no ke ahaʻoe e kūʻai aku ai i nā kernels popcorn a me ka pop pope? ʻO ka hana hana-it-yourself e mālama i ke kālā a me nā calories e kōkua iāʻoe e hōʻemi i ka māmā wikiwiki. Hoʻokahi wale nōʻeha o ka huapalapala anu i loaʻa i 90 mau calories wale nō.
17 - NĀ'ĀWAI Bars
ʻO ka Dessert kahi palena loa inā e ho'āʻo anaʻoe e lilo i ka kaumaha. Akau? Ua hewa! Aia kekahi mau paʻa hao maloʻo ma ka mākeke e hāʻawi ana i lalo o 200 calories ma ke kau. Akā, aia kekahi mau mea pūnaewele pūnaewele. Hoʻokahi o kēia mau mea i hanaʻia e Yasso. ʻO nā kahoʻo ke kaiʻo Kapu Melekanu a me nā meaʻono aʻo kēlā me kēia pahu he 100 calories wale nō a me 5 grams o ka protein. ʻAʻole hiki iāʻoe keʻike i nā kīʻo Yasso ma kou kālepa, aia kekahi mau mea'ē aʻe e hana i ka'āpana o nā maʻamau liʻiliʻi. E hōʻoiaʻiʻo e nānā i ka helu o nā kalori ma mua o kou kūʻai.
18 - Hōʻoiaʻo Frozen
Noʻonoʻoʻoe i ka pohō kaumaha, no laila e kūkuluʻoe i kēlā me kēia'ōʻai e pili ana i kahi puna o ka protein . Akā, ua maʻiʻoe i ka umauma moa aʻaʻole hiki i ka manawa e kuke ai i ka iʻa hou. No laila, he aha kau hana? Inā loaʻa iāʻoe kahiʻeke o ka papa hau maloʻo i ka pahu hauʻona, ua hoʻoponoponoʻia kou pilikia!
ʻO kahi hoʻokahi o ka paepae haʻahaʻa e hāʻawi ana i ka 17 grams o ka protein a me 77 mau calories wale nō. E hoʻopuni i ke kolo ma lalo o ka wai anuanu a hoʻokuʻu iā lākou i kahi salakeke, aiʻole e kau i waena o nā hua liʻiliʻi a paʻi ma luna o ke kaluhi no ka meaʻai momona, meaʻai.
19 - Nā nū
Hiki i nā pua ke komo i loko a maikaʻiʻole i ke kaiaulu olakino, akā mau lākou ma kaʻu papa helu o nā meaʻai maikaʻi loa no ka pohō kaumaha. Māhele maikaʻiʻia nā pua, nui lākou, hiki iāʻoe keʻai i kēlā me kēia pāʻina, a ua lako lākou i ka meaʻai.
ʻO hoʻokahi hua manu i hoʻopūpīʻia i loko o 72 mau calories wale nō a ma luna o 6 maumu o ka protein. Aia kekahi momona i nā hua, akā he maʻalahi ke wehe i ka'ōmole aʻai i ke keʻokeʻo inā nui loa ka nui o ka meaʻai ma kahi lā i hāʻawiʻia. ʻO nā hua lehua i ka nui i nā huamoa a me nā hua a pau a me nā'ōmoa'ōmoa he mea nui maikaʻi i ka kakahiaka.
20 - NāʻAiʻAlaʻAiʻAla
No laila, he aha kahi mea hana e hana ai i kahi manawa kūikawā i ka manawa e manaʻoʻia ai ka palaoa? ʻAʻole hiki i nā pōpō he nui e hoʻokomo i kahi papaʻaiʻai kūpono no ka pohō kaumaha - koe naʻe ka'ānelaʻai'ānela.
Hoʻokahi wale nō'āpana'ānela'ānelaʻai e hāʻawi wale aku i 140 calories. No laila pehea e hoʻohālikelikeʻia ai i kahi'āpana keke kokoleka? Hāʻawiʻia kahi hoʻokahi balekarake iʻelua manawa a nui nā calorie!
Ināʻoe eʻai i kaʻainaʻai'ānela ma kāu hana kūikawā, e hoʻoulu iā ia me nā hua hou a me kahi lawelawe liʻiliʻi (2 punetēpu) o ka cream i hoʻoleiʻia e mālama i ka helu helu ma lalo o 200 calories.