Aia nāʻanoʻai kai hoʻoluʻu-loloa a pau e hilinaʻi ana i kāu mau hale kūʻai. Hiki iāʻoe ke haʻi aku e nā hualalohi uila iʻikeʻia i keʻano o ka liʻiliʻi o ka mea kūʻai i nā calories, ka meaʻole, ka momona momona, ka nui o nā mea a me nā mea a pau.
Akā, no ka mea he mea haʻahaʻa i nā calorie a me nā koi e maikaʻi no ka nānāʻana i ke kaumaha,ʻaʻole ia he manaʻo maoli he mea i loko o ia mea maikaʻi no kou kino.
ʻAe,ʻike wau makemakeʻoe e nānā i kou kaumaha aʻai mau i nā meaʻai eʻono i ka maikaʻi. Akā, mai kaumahaʻoe i ka meaʻai maikaʻi ke hoʻopuniʻoe i kāu waistline. ʻO kēia mau meaʻai āpau 25 he mau meaʻai, maʻamau a nuiʻole i nā calories, no lailaʻaʻole pono e hoʻopaʻa i nā meaʻai maʻamau o ka 'ʻai' hou.
1 - Kale
He meaʻai nui ka Kale . He kiʻekiʻe ia i ka nui o nā huaora a me nā minela, e like me ka huaora C a me ka calcium. He kumu maikaʻiʻo ia no ka fiber a he mau waiwai hoʻohauna waiwai nō ia. ʻAʻole ia he mea kupanaha i ka hookomoʻia o kale i nā papa inoa o nā superfoods. ʻO ka calories. Hoʻokahi kala o ke'āleʻa'āleʻa he 33 calo. Piʻona no ka sāla nui aʻaoʻao paha.
2 - Arugula
ʻO'Arugula kekahi hua'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo iʻoi loa ma kahi o nā meaʻai a me nā mineral. Elua mau kīʻaha o ka arugula heʻumi wale nō calories, no laila, he kahua kūpono ia no ka saladi nui (i hoʻopihaʻia me nā hua hou, nā nati a me kaʻaʻahu māmā). A iʻole e hiki ke holoiʻia ka arugula i kahiʻailaʻaila a me ke kāleka a lawelaweʻia e like me kahiʻaoʻao.
3 - Kāleti
He maikaʻi nā kāleti no nā meaʻai paʻakikī no ka meaʻaʻole lākou iʻawaʻawa e like me nā huaʻai'ē aʻe, a hiki iā lākou ke lawelaweʻia ma keʻano he'āpanaʻaoʻao a me ke kino e like me ka meaʻai a me ka meaʻai. Ke kiʻekiʻe nei nā kāleka i nā huaʻa A a me C, a he kumu maikaʻi lākou o nā hua B B, potassium a me ka manganese. Hoʻokahi kīʻaha o kāloti sliced e pili ana i 50 calories.
4 - Brokoli
ʻO Broccoli kekahi lālā o kaʻohana'anakea o nā lau huaʻai,ʻo ia ka mea kiʻekiʻe i nā meaʻai a me nā antioxidants. He kiʻekiʻe loa ka'ālikaʻo Broccoli i ka huaora C, ka hao, ka meaʻai A, ka calcium, ka magnesium, a me ka pālolo. He kiʻekiʻe hoʻi i ka fiber a me ka haʻahaʻa haʻahaʻa. Hoʻokahi kīʻaha o ke kāpeli kolikoa he 31 calories wale nō.
5 - Swiss Chard
ʻO ka chard Swiss he meaʻala'ē aʻe e like me nā momona momona e lako i nā meaʻai a me ka haʻahaʻa i loko o ka calories. Hoʻokahi kīʻahaʻo ke kīʻaha kohua i 35 mau calorie, akā,ʻo ia ka waiwai i ka calcium, ka hao, ka potassium, nā kāmaʻa A, C, a me K. Swiss ka mea e koiʻole ai i ka nui o ka hoʻolālā e hoʻomākaukau a hiki ke kālua a paiʻia paha me ka liʻiliʻi kaʻailaʻaila a me ka vailaʻau balsamic keʻokeʻo.
6 - Ka'alapalapala
ʻO ka pilipuni e pili ana i brocoli a kale, aʻoiaiʻaʻohe onaʻeleʻele'ōmaʻomaʻo'ōmaʻomaʻo o nāʻino'ē aʻe, he kiʻekiʻe loa ia i nā huaora, nā minera a me nā antioxidants. Hoʻokahi kīʻaha'alapuni'āpana he 25 kaloila wale nō a he maikaʻi loa e like me kahi'āpana'ūpuni māmā a mālamaʻia paha me kahi kukui veggie.
7 - Spinach
Hiki ke hoʻohanaʻia ka'ōlaʻi ma keʻano he kīʻaha kīʻaha olakino, aiʻole hiki ke hoʻohanaʻia i kumu no ka saladi. He kiʻekiʻe ka ipuʻai i ka hao, ka puna nui, a me kekahi mau huaora, a hoʻokahi kīʻaha o nā lau'ehi'ōmaʻomaʻo heʻehiku wale nō kaloila a hoʻokahi kīʻaha o ka'ōniʻi i kīʻia he 41 wale nō.
8 - Kelepona Beans
Me he mea lāʻaʻole i nui ka nānāʻana o nāʻele'ōmaʻomaʻo,ʻo ia hoʻi kaʻino no ka mea, ua kiʻekiʻe loa lākou i loko o ka mau hua A a me C a he kumu maikaʻi o nā mineral, B vitamins, a me ka fiber. ʻOiaʻiʻo, heʻano haʻahaʻa hoʻi lākou. ʻO hoʻokahi kīʻaha o ka'ōniʻomaʻa'ōmaʻomaʻa he 44 mau calo.
9 - Brussels Sprouts
Hoʻopukaʻia nāʻala o Brussels e like me nā kāpili liʻiliʻi liʻiliʻi. Ua maikaʻi lākou noʻoe no ka nui o ka nui o nā huaora a me nā minela he nui nāʻano o nā pule Brussels (e kamaʻilio e pili ana i kahi kīʻaha maikaʻi). Hoʻokahi wale nō kīʻaha o ka kuke i ka wā i ulu aiʻo Brussels kahi 56 calories.
10 - Ka umauma'ōpū
ʻO kaʻiʻo o ka umauma lūlū ma waho o kaʻili he kumu maikaʻi loa ia o ka protein, niacin, selenium a me ka hua B-12. ʻO kahi'āpana 3-ounce o kaʻiʻo umauma moa e pili ana i 100 calorie ma mua o ka kukeʻana. E mālama i kāu moa liʻiliʻi ma ka hoʻohuiʻana me nā meaʻai'ē aʻe. Hoʻomaopopo i ka nui i ka manaʻo. ʻO kekahi o ka moa o ka umauma moa e pili ana i ka nui o kahi papa kāleka.
11 - Ka huaʻona
ʻO ka huaʻona he huaʻona citrus maikaʻi ia i hoʻopihaʻia me ka pālolo, ka meaʻai C a me A, a me ka fiber. Ua kaumaha no hoʻi i nā calories. ʻO ka hapalua o ka huaʻala he 52 calories. Hiki i kaʻaila ke 'ai i ka meaʻala maikaʻi i kaʻaina kakahiaka a hiki keʻaiʻia e like me ka meaʻai.
12 - Cod
Hiki ke kahiʻawaʻawa keʻohu i ka iʻa iʻa kai e like me ka iʻa a me ka tuna a ua emi iho i lalo i nā kalo. ʻO kahi'āpana 3-ounce o ke cod cooked has about 90 calories (ʻo ia ka mea iʻokiʻiaʻaʻole iʻeliʻia). Hiki nō hoʻi ke kiʻekiʻe o Cod i ka hua B-12, kaʻaila, selenium, a me ka protein.
13 - Hahiha
Nui nāʻano likeʻole o nā haloha, aʻo lākou a pau e hoʻololi iki i ko lākou kūlana waiwai. ʻO kekahi, e like me nā mele chantlles, he kiʻekiʻe i ka lāʻauʻene D. Akā, i keʻano, he kumu maikaʻiʻo nā pūʻakai B, nā minela a me ka fiber. A no ka nui o nā hamo i loko o ka calories. Hoʻokahi kīʻaha o nā'ōhukai keʻokeʻoʻalani he 15 mau calories wale nō. Hiki i nā pūpū ke hoʻonuiʻia i nā palemai a hoʻohanaʻia paha e like me nā meaʻokoʻa.
14 - Hōkena
ʻO nā kinipona a me nā'ōkena ke kiʻekiʻe i loko o nā protein, selenium, niacin a me nā huaʻa B-12. ʻO lākou keʻano haʻahaʻa i nā calorie meʻehā mau kuʻi nui i kālaiʻia i loko o 26 mau calories. Hiki ke hoʻohuiʻia i kahi paʻi paʻakai i ka saladi a hoʻohanaʻia paha e like me ka momona me kaʻaila awakea.
15 - Kaomi
Aia nā tumato i nā huaʻa A a me C, nāʻano hua B a me kekahi mau alumina. ʻOi aku lākou i ke kiʻekiʻe o ka'ōpū a me ka meaʻai maikaʻi. Hoʻokahi'ōmato he 35 calories. Hoʻomoʻa i nā'āpala keʻano i nā huamoa a me nā'ūmaki a iʻole ka meaʻai i ka lima o nā tōmato cherry. ʻO kekahi koho haʻahaʻa haʻahaʻa e like me keʻano o nā tōmatoʻelimaʻelima he 20 calories.
16 - Zucchini
Hiki ke hoʻohana 'ia Zucchini i keʻala like me ka mea' ai a me ka mea 'ai paha, aiʻole hiki ke hoʻohana' ia i kaʻaila 'aila no kahi meaʻai laha maikaʻi. Hoʻokahi kīʻahaʻo ka zucchini nui i loaʻa he 20 calories. He nui nā huamaʻa, nā mineral a me ka fiber.
17 - Celery
ʻO kahi puʻupuʻu o nā lālā'alele hou he mea maikaʻi loa ia i kahi pāpale mīkiniʻulaʻula a hiki ke hoʻopiliʻia me ka waiʻona liʻiliʻi liʻiliʻi aʻaiʻia e like me ka meaʻai maikaʻi. ʻO Celery kahi kumu maikaʻi loa o ka fiber, ka calcium, ka pāmailaka a me ka lāʻau C a ka mea haʻahaʻa i loko o nā calories. Hoʻokahi'olekale loloa i loaʻa heʻumi kalola, a hoʻokahi wale nō kīlaʻiʻalani aʻo 16 calories wale nō.
18 - Hoʻolaula
He pālahalaha paʻipaʻi a me kahi momona maikaʻi e hiki ai ke hoʻonui i ka hoihoi i nā meli, aiʻole e hiki ke hoʻohanaʻia me ka māmā veggie. ʻO nā kumuhana he kumu maikaʻi loa ia o ka huaora C a me kekahi mau alumina, me ka zinc a me ka pālolo. A ua pupule lākou i ka calories. He hoʻokahi calorie kēlā me kēia pākī.
19 - Mākeke
ʻO wai ka mea eʻai ai i ka meaʻai sugary inā loaʻa iāʻoe kahi puʻupuʻu nani? He kiʻekiʻe nā lālā i ka huamaila C, fiber, a me ka pālolo. A heʻai kai lākou. Hoʻokahi kīʻaha o nā'āpana huapalapala he 53 calories. E lawelawe iā lākou ma hope o kaʻaina awakea a iʻole e hoʻokomo iā lākou i kahi pola o ka oatmeal a iʻole ka momona.
20 - Nānā
He kūpono nā scallops no kaʻai paʻakikī maikaʻi. Ua emi lākou i nā calories, a kiʻekiʻe i loko o ka protein, nā mineral a me ka hua B-12. ʻElua wale nō calorieʻelua mau'alaʻi nui. E lawelawe i nā kinipona lope me kahi lemona liʻiliʻi,ʻo ka'ūni i kīʻaha aiʻole ka saladi nui no kahiʻaina awakea.
21 - Blueberries
ʻOi aku nāʻano blueberries i nā antioxidants, fiber a me nā huaora, a me nā minela. Uaʻano haʻahaʻa paha lākou i nā calories. Hoʻokahi kīʻaha o ka blueberries hou he 84 calories. E lawelawe i nā huakila e like me ka meaʻahaʻaina momona aiʻole e hoʻokomo i ka huaʻai a hoʻohana paha iā lākou i ka smoothies.
22 - Clementines
ʻO Clementines nāʻano liʻiliʻi liʻiliʻi i maʻalahi a paʻakikī. Ke kiʻekiʻe nei lākou i ka meaʻai C, pālolo, a me ka fiber, aʻoi aku lākou i nā calories (ʻo kēlā me kēia Clementine he 35 calories). Ua kūpono lākou no kahiʻaina awakea a he hōʻailona paha i kahi kakahiaka kakahiaka maikaʻi.
23 - Pāpale
He mea nui nāʻanuʻu wai i nā pumehana kauwela no ke kumu maikaʻi, heʻono a hoʻomaha lākou. ʻO ke kinui he kumu maikaʻiʻo ia o nā huaʻa A a me C, me ka potassium, a emi iho hoʻi i loko o nā calories me hoʻokahi kīʻaha o nā pōpō memele he 46 calories wale nō. E lawelawe i ke kepau i meaʻaiʻono awakea ma waena o ke awakea a ma hope o kaʻaina awakea me he meaʻai maikaʻi.
ʻO kahi hua'ōlelo mai
Ma muli o kaʻai haʻahaʻa haʻahaʻaʻaʻole i ka hōʻoluʻolu a iʻole ka paona i ka wā e hoʻokomo aiʻoe i kēia mau meaʻai maikaʻi i kāu meaʻai maikaʻi.
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> Ka 'Oihana Hoʻonaʻauao'AihanaʻAmelika Hui PūʻIa. "Nūhou Nūnakino Nūnū Kūʻokoʻa no ke Kūlana Kūlana Kūlana 28."