ʻO ka make a me keʻokiʻana i nā caloriesʻaʻole maʻalahi keʻoleʻoe i kahi'ōlala paʻa, e like me nā hoʻolālāʻai a me ka papa inoa kūʻai piha. E hele mai kekahi mau mea kīkole pono'ī, e like me nā kīʻaha me nā kīʻahaʻai, a me ka pāʻani kīhini. Ponoʻoe e hoʻohana iā lākou e ana i nā'āpana a hiki i ka hoʻohanaʻana iāʻoe no ka hoʻohālikelikeʻana i nāʻano nui o nā lawelawe.
Ka Hoʻolālāʻana ma Mua
E hoʻomaka i ka hoʻolālāʻana i kāuʻai a me nā pōhā no kekahi mau lā a iʻole paha he hebedoma, e hilinaʻi ana i ka manawa pinepine e hele aiʻoe i kaʻoihana kūʻai. E hoʻopili pū i ia mau meaʻai i kēlā me kēia lā a hoʻokomo i ka papa helu kūʻai e hiki ai iāʻoe ke hoʻolako i kāu kīhini me nā meaʻai āu e makemake ai. E kūʻai i nā meaʻai e kūpono i kāu mau meaʻai a me ka paleʻana i nā meaʻai hoʻolāʻau kalo a mālamaʻia e hiki ai ke hoʻopili i kāu hana hana.
No laila peheaʻoe e hoʻolālā ai i nā mea ala-calorie? ʻOiaʻiʻo, ponoʻoe eʻike i ka nui o nā calorie i loko o nā meaʻai āu eʻai nei. Hiki iā SuperTracker USDA ke kōkua iāʻoe me ia. He mea nui hoʻi e koho i nā meaʻai nūnū. Mai ka wā eʻoki anaʻoe i kāu calories, ponoʻoe e helu i kēlā me kēia kāleka. ʻO nā kūpona kiʻekiʻe, nā hua liʻiliʻi a me ka huaʻai, nā'āpana piha a me nā kumu momona momona momona ka mea nui o kāu papa inoa o ka lā.
ʻAʻohe mea maʻalahi ka hoʻolālāʻana i kaʻai, akā, hiki iā ia ke hana iki, no laila, eia nā hiʻohiʻonaʻelua e hoʻomakaʻoe.
ʻO ke kumu mua he meaʻaeʻole i nā mea'alamaki e hana ai, akā, hiki iāʻoe ke hōʻolahi iā lākou inā makemakeʻoe. ʻO ka papa hanaʻelua e hoʻopili i nā meaʻaʻohe kalo-calorie, akā hiki iāʻoe ke hoʻopau iā lākou inā makemakeʻoe.
1,701 Kalokaʻanuʻu Kalola meʻAʻoheʻAiʻAlaʻAiʻole
ʻO ka kakahiaka kakahiaka
- ʻElua mau hua i'ōpala
- Hoʻokahi'āpana 100-ōkene ka palaoa piha
- Hookahi hapakeli ka 100-pakene hua
- Hoʻokahi kīʻaha 100-hapa o ka waiʻona i mea inu
ʻO kaʻaina awakea
- Hoʻoukaʻia me hoʻokahi huapalapala'āla palaoa; i ka moa he hapalua hapalua; ʻekolu'āhiʻomaila; hoʻokahi hoʻokahi kenetenena ka mayonnaise māmā; ka nui o ka leka; a hoʻokahi hoʻokahi auneke a i ka lole
- Hoʻokahi kīʻaha no ka waiū momona e like me ka mea inu
Eʻai
- ʻO kahiʻekoluʻaiʻaina
- Hoʻokahi kīʻaha i kālua i nā pīni keʻokeʻo
- Hoʻokahi kaomi i hoʻomalaʻiʻia
- Kekahi kiʻi liʻiliʻiʻulaʻula e like me ka mea inu
Pāhili
- ʻO kekahi mau aniani wai
- ʻEkolu hapahā kīʻaha kīʻaha koko me hoʻokahi punetune ka meli
- ʻO ka hapalua hapalua kāloti kahi
- 14 wōnut halves
- Hoʻokahi kīʻaha 100-hapa wai waiʻona
Nāʻike pilina
- Ke Kaʻina Calories - 1,701
- Ka Honua Nui - 29.6 pakeneka (58 maumu)
- Ka Puke Pane - 24.3 pakeneka (106 maumu)
- ʻO ka nui o nā'ōpona - 41.8 pakeneka (183 grams)
- Sodium - 1,326 mg
- Kupa - 118 grams
- ʻO Cholesterol - 551 milligrams
- ʻAkau momona - 13 grams
- Fiber - 26 grams
1,496 Kāleka Calorie me nā meaʻonoʻole
ʻO ka kakahiaka kakahiaka
- Hoʻokahi'āpana 100-ōkene ka palaoa piha i ka meaʻala me hoʻokahi punetune pīkī pila
- Hoʻokahi kīʻaha momona
- Ke hapa huaʻala hapa
- Hoʻokahi kaomi ma kahi sucralose a stevia sweetener
ʻO kaʻaina awakea
- ʻO kahi sākeke i hanaʻia me nā kīʻahaʻelua i kāwiliʻia; hiki i ka hapalua ke hana i nāʻano artichoke; ʻeono kūkani paʻi,ʻekolu'ekena i ka mea i kālaiʻia; nā hapalua cherry'emei hoʻokahi hapalua; aʻelua mau punetēpō balsamic viliana e like me ka lole.
- Hoʻokahi liʻiliʻi 100-hapa o ka'ōwiliʻaina awakea piha
- ʻO ka meaʻai ka mea inu
Eʻai
- Hoʻokahi mea i hanaʻia me ka hapalua o ka kuke i kuke,ʻo ka moa moa, hoʻokahi auneke ka mea kanu momona liʻiliʻi,ʻekolu punetēma salsa, hoʻokahi pākēkē kaʻaila a me ka lekahe momona.
- ʻO ka hapalua hapalua o ka laiki laiki
- He hapalua hapaluaʻeleʻele pīniʻeleʻele,
- Hoʻokahi'īkoiʻeleʻele i waina maikaʻi
Pāhili
- ʻElua puʻupuʻu pop-popped (no ka pata)
- Hoʻokahi hapalua o kaʻapu pēpē
- ʻO kahi mea momona momona,ʻawa momona
- Hookahi alani
- ʻO kekahi'ōlaʻi he'umimona
- ʻO kekahi mau aniani wai me nā lemona a me ka lime
Nāʻike pilina
- Ka Waihona Kaona - 1,705
- Ka Honua Nui - 19.6 pakeneka (37 grams)
- Ka Puʻukia Lulu - 22.7 pakeneka (97 maumu)
- ʻO ka nui o nā'ōpona - 53.3 pakeneka (227 grams)
- Sodium - 1,717 milligrams
- Kupa - 78 grams
- ʻO Cholesterol - 260 milligrams
- ʻApa momona - 9 grams
- Fiber - 39 grams
Aia kekahi mau menus no ka 1,200 calori i kēlā lā i kēia lā a me 1,500 calorie i nā lā hana .
Eʻoluʻolu: he mea maikaʻi loa ia e kamaʻilio pū me kāu mea mālama ola ma mua o ka hanaʻana i nā hoʻololi nui i kāu meaʻai i kēia manawa, keʻole inā loaʻa iāʻoe kekahi kūlana olakino a hopohopo paha.
Nā Mana Manaʻo hou aʻe:
- Hoʻohui i kāuʻaina awakea inā hanaʻoe a hele i ke kula no ka meaʻoi aku ka maʻalahi o ka mālamaʻana i kāu mea eʻai ai.
- Ināʻoe eʻai i ka haleʻaina, koho i kahi saladi (hele maʻalahi i ka pāpale a me nā kāpena'ē aʻe i ke kiʻekiʻe kalo), aiʻole eʻimi no ka'ōhumuʻai.
- E inu i ka wai nui ma mua o ka wai kalo.
- E hoʻomāhuahua i kāu hana kino, pēlāʻoe e hoʻomāhuahua ai i nā calories.