1 - E pākilo,ʻaʻole e pā
He maʻalahi ka hoʻouluʻana o kaʻaila, aʻo kēlā me kēia punetēpē i hoʻopaʻaʻia 120 calories a me 14 mau momona. No laila, ma kahi o kaʻaila piha o kaʻaila, e kiʻi i ka pīpīʻole. ʻO ka'ōlaʻi 1-ʻelua he 5 ka 10 calories. I loko o ka'ōwili 2-ʻelua, e mālamaʻoe i 100 calories! Aia kekahi hanana hou i ka honua pīpī: ka huapalapalaʻaila kapi! Heʻano maʻalahi ia a heʻoluʻolu iki kona hana no ka mea kokoke i nā mea a pau.
2 - Ka Pāiho Palena
ʻO kaʻilima toharite o ka berena lapaʻau he 100 calories ia, he 200 calories ma ka sandwich i ka berena wale nō. Ināʻoe i ka lawaika lawaiʻa i kēlā me kēia lā, aia kekahi mau kelena palaoa'ē aʻe i waho ma 100 calories i ka nui,ʻo nā mea likeʻole mai 45-calorie māmā i 100 mau calorie highlaber tortillas. Eʻoi aku ka nui o ka meaʻai palaoa kakahiaka? E koho i ka mīkini māmā haole e pili ana i nā bagels carby. Loaʻa kahi bagel? E nānā i nāʻeke momona!
3 - E hoʻoholo i ka Soda Regular
ʻO kahi kokoke i ka hapalua o nāʻAmelika a pau ka mea inu wai inu e like me ka 2014 Consumption Habits poll i hanaʻia e Gallup. ʻOi, he 12-oz. hiki i ka soda he 145 calories. E loaʻa kekahi lā, aʻoi aku ka nui o ka calories ma 1,000 aʻoi aku i ka hebedoma! ʻO wai ka mea e pono ai?
Hiki i ka soda a kahe i ka wai , ka soda calorie-free (he mau koho kūlohelohe i nā papa), aiʻole ka mea i hoʻonaniʻoleʻia i ka wai. He kohoʻoi aʻe maʻemaʻe loa? Hoʻohui i kahi wai lemon i kou wai a iʻole ke kī no kahi meaʻala'ē aʻe a me kahi kīʻaha o ka lāʻauʻala C. Nā mea maikaʻi i hoʻohuiʻia: e kōkua ka wai iāʻoe e noʻonoʻo , no laila eʻai liʻiliʻiʻoe!
4 - Ka Hulu Kuʻuna Egg-Cellent
Hookahi hua nui ma kahi o 72 calories, aka nae, o ka keokeo o ua hua la e kokua ana i na calories he 17 mau momona i kela puu helu. Ināʻoe e hana ana i ka'ōleale 3-egg, e mālamaʻoe iʻoi aku i nā haneri calories ma ka heleʻana i kahi'ōleʻa manu-keʻokeʻo ma kahi.
Ponoʻoe e pāʻani i 3/4 kapu kīʻaha huaʻona wai aʻeono mau hua manu nui e hana i ka'aleti likeʻole, a hoʻomanaʻo i kēlā mau wili e like me Better'nʻEggs a me Egg Beaters e kūʻai aku i nā aho i nā pahu kiʻi e hoʻonui aku. Nā mea pāʻani i kāu palelette e like me nā mea maʻamau: me nā momona a me ka paʻakai momona liʻiliʻi. Hiki iāʻoe ke kuke i kāu mau hua i loko o ka microwave .
5 - Holo i ka Milk
Ināʻoe e inu ana i ka waiū a pau a iʻole 2 pene o ka waiū-a ninini paha i kīʻaha ma luna o kāuʻai i ka kakahiaka - e mālamaʻoe i 100 kilolaki i kēlā me kēia kīʻaha inā hoʻololiʻoe i ka waiūmona almond. Nui nā koho ma laila, akāʻo kaʻu mea i aloha nui aiʻo Vanilla Almond Breeze. He 30 calories wale nō ke kīʻaha. Kūʻai ia ma nā wahi a pau e hoʻohana anaʻoe i ka waiū koe wale nō i ka wikiwiki wikiwiki (hoʻohana i ka waiu wai wala ma kahi).
6 - Nānā i ka New Condiments
He mayonnaise kekahi meaʻanuʻu sandwich, akā hoʻokahi walekē punetēpena o ka mayo mau i 100 mau calories a me 10 momona o ka momona. E kuhi i ka mayo a miki i ka mīmū, kahi kokoke i ka calorie.
Ke hele nei kēia no nā mea kikooho a me nā wahi'ē aʻe a pau eʻike aiʻoe i nā poho huna o ka mayo. A inā makemakeʻoe e ninini i ka palena palemele ma'ō a'ō o kāu mau lau, e noʻonoʻo i ka hoʻololiʻana i ka salima. ʻO ka haleʻaina me ka nui o nā calorie a me nā helu momona,ʻoiai he nui ka salsa i nā calorie me kahi punoho nui.
A kāhea akulaʻo ia i nā meaʻono a pau loa! E mālama i ka momona a hoʻonui i kou protein protein ma ka hanaʻana i kahi yogurt Greek free-free. Elua punetēpō o kaʻaila kawa he 60 mau calories a me 6 mau momona o ka momona, akā naʻe, hoʻokahi hapahā o nā calories he nui, a me 3 grams ka protein.
No ka hoʻomaʻemaʻe halaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, hōʻailona e hoʻopaʻa i nā leka uila āpau i ka pōloli -girl.com .