E hoʻokuʻu i kēia mau huahana haʻahaʻa haʻahaʻa haʻahaʻa i ka wā e make ai ka make
Aiaʻoe ma waho a kokoke, a ma ka hopena, e pōloli ka pōloli. ʻAʻoleʻoe i lawe mai i kahiʻahaʻaina momona haʻahaʻa meʻoe. Nohoʻoe ma ka hale kāleka, akā ua piha ka'ōʻai i nā pēke, nā muffins, a me nā pākī. He aha kāu e hana ai?
Inā loaʻa kahi hale kūʻai kūʻai, hiki ke loaʻa i kekahi mau koho haʻahaʻa haʻahaʻa haʻahaʻa . ʻO kaʻoi aku ka nui, ma nā hola a pau o ke ao a me ka pō, nā hale kūʻai kūpono-ʻo ia hoʻi he waoakua o nā huaʻalulu a me ka paʻakai.
Akā e noʻonoʻo aʻaʻole paha, hiki i nā'āpana haʻahaʻa haʻahaʻa-nui ke loaʻa ināʻikeʻoe i kahi e nānā ai. ʻIke maopopo, aia he mahele o kahi hale kūʻai liʻiliʻi ma kahi ke kinoea a me kahi hale kūʻai mea kūʻai nui. Eia naʻe kekahi mau koho haʻahaʻa haʻahaʻa-nui āu iʻike ai:
1. Nuku
ʻO ka'ōpala kekahi o nā mea maʻalahi loa e hopuʻia ma kahi hale kūʻai aʻo ka manawa maikaʻi loa ia. Aia nā pūʻona i ka protein, ka fiber, a me nā mea momona maikaʻi, no laila ua lako lākou a uaʻoluʻolu. ʻO nā peanuts a me nā'alemona nā koho maikaʻi loa, ma kahi o 3 a 4 grams o ka waiwai (net) carbohydrate ma kēlā me kēiaʻele. ʻO Cashews ka starchier, he 8 mau kalamelika momona o kēlā me kēiaʻele.
Ka hoʻolaha: E heluhelu i nā lepili me ka pololei i ka kūʻaiʻana i nā huapalapala palapala. He nui ka hapanui o lākou iʻoi aku i ke kō, keʻole inā he meli i hōʻoluʻoluʻia, aiʻole kekahi meaʻono'ē aʻe.
2. Ka hua maloʻo a me ka'ōmole
ʻO nāʻanoʻano'ē aʻe he koho nui loa ma ka 2 a 3 grams o ka waiākika maikaʻi i kēlā me kēiaʻele.
Eia hou, e makaʻala no nā meaʻala. ʻO kekahi mau hua'iliala huapalapala i loaʻaʻole he mau meaʻai wale nō, akā,ʻo ka momona o nāʻano kīnāʻole.
3. Nā mea kanu
ʻO nā lāʻauʻalani, e like me ka nīni paʻakai, he mau meaʻai maikaʻi loa ia e like me ka 1 gram o ke kiʻopaʻa ma kēlā lāʻau.
4. Nū Lī
Hoʻomaopopoʻia nā'ōpena pākī o nā huaʻala liʻiliʻi.
He mea maikaʻi loaʻo Celery,ʻoiai he 3'uneke o ka mea honiʻo ka 1 gram wale nō o ke kūpaʻa. ʻEkolu auneke o nā kāloka i 6 grams o ka waiʻahuka kūpono, a he 3 mau ounona o ka broccoli i 3 mau kala. E nānā i kahi kālepa liʻiliʻi e hele pū me lākou inā makemakeʻoe, a iʻole e hui pū me ka pīkī pēpē inā loaʻa.
5. Nūlū Paʻupuʻu
I kekahi manawa eʻikeʻoe i nā huapalapala pa'ū i loko o ka māhele refrigerator. ʻO kaʻoiaʻiʻo, ua piha nā hua i nā meaʻai maikaʻi a me kahi kīʻaha maikaʻi, keʻole inā hiki iāʻoe ke hui pū me kekahiʻano o ka mea kanu.
6. Nānā a me nā Paʻi
Loaʻaʻia nā meaʻai i nā mea kūʻai a me nā mea likeʻole e like me Slim Jims a me nā hua iʻa i kāwiliʻia.
Ka hoʻolaha:ʻO ka nui o kēia mau huahana he kōpana nui loa ke kō. E heluhelu pono i nā pahu. ʻAʻole kekahi i loaʻa kaʻike waiwai, no laila e nānā i nā meaʻai i loko o ka papa inoa papahana, e like me kēlā mau mea kikowaena e pili ana i ke kō .
7. Wahi Pīpī
Hiki ke loaʻa pinepineʻia nā'ōpoki puaʻa, aiʻole nā kāhili, me nā pākiki a me nā pōpō'ē aʻe. Hoʻomanaʻo pinepineʻia lākou i nāʻano likeʻole, akā,ʻo lākou a pau, he haʻahaʻa loa lākou i nā pākuʻi. ʻOiai paha he maikaʻi loa ka maikaʻiʻole o ka'ōpena puaʻa,ʻo ka pilikia loa o lākou,ʻo ia ka nui o lākou i ka paʻakai.
Ma muli o ka hanaʻiaʻana o lākou, nui ka momona o ka momona , aʻo ka hapakolu o ka momona ua piha. Eia kekahi, he "fluffy" no ka mea,ʻaʻole kiʻekiʻe nā calorie ma ka lawelaweʻana -ʻo ka manawa ma kahi o 80 a 90 mau calories no kahi hana he 9-0.5 auneke. E makaʻala a nānā i ka pēke no ka nui o nā lawelawe i loko.
8. Sugar-Free Candies
I kekahi manawa, eʻikeʻoe i nā lama halaʻole ma nā hale kūʻai kūpono. Eia naʻe, pono e mālamaʻia e pale i nā kahe hicciko maʻaliki , pēlā i ka maltitol, xylitol, a me ka sorbitol.
9. Nūnū Hot
Heʻano kēia o ka "hope hope" a he ponoʻoe eʻai ia mea me ka huaʻole i mea e pale ai i nā kinikini.
ʻOiai inā makemakeʻoe eʻai me ka'ōmole, e hoʻokuʻuʻia ka condiments. Akā, aia kekahi ala, me ka'ōʻole. Hiki iāʻoe ke hele mākaukau me kahi tortilla haʻahaʻa ma kahi pahu poho-lahilahi kahi e hoʻopili ai kahi'īlio'īlio.
10. Nā mea inu
ʻO ka wai, ka wai e'ākuhi, a me nā mea inu meaʻai (e like me ka mea i ulanaʻia) he mau koho inu mea haʻahaʻa wale nō.
> Puna:
> USDA Nā mea kanu kiko'ī. ʻO kaʻoihana mahiʻaiʻoʻAmelika Huipuʻia. https://ndb.nal.usda.gov/ndb/.