9 Ka Pākī Laikini E Maʻemaʻe E Kakele

Hiki iāʻoe keʻai i ka nui o kēia mau meaʻai

Ke manaÿo nei ÿoe e hana nei ÿoe i ka hana maikaÿi e pili mau i käu ÿaiʻai käu? Malia paha. Akā, ua maikaʻi nā hana eʻai nui anaʻoe i nā meaʻai. Loaʻa i nā mea a pau ke hana i nā hapa nui, i ka wā e ho'āʻo ana lākou e lilo i ka kaumaha. ʻO kēia nā meaʻai a ka hapanui o mākou e hana ai.

Nā Haʻawina Nui e hiki iāʻoe ke hana

1. Kahe. I ka manawa hope loa āu i ana ai i kāu palaoa i mua o ka nininiʻana i loko o ke pola? Ua nānā aneiʻoe i ka lepili Nutrition Facts e hoʻoholo ai i ka nui o ka lawelaweʻana ? ʻO kekahi kīʻaha, hoʻokahi kīʻaha ka nui o ka lawelaweʻana. Akā, hōʻike kaʻAhahui'AhapuniʻAmelika i ka ¾ kapu e like me ka'ōlelo i manaʻoʻia. Ināʻoe e ninini pono i kāuʻai i loko o ke pola, hiki i nā mea kūpono eʻai anaʻoe iʻelua mau lawelawe. A ināʻoe e hoʻopiha i ke kīla (e like me ka hapanui o mākou) eʻai pahaʻoe i 3-4 mauʻoihana.
   1. Hoʻopaʻa pololei: E aʻo i kahi kakahiaka kakahiaka maikaʻi
2. ʻO ka umauma maʻi. Ua ola ke kinupona leanā , pololei? ʻAʻole inā eʻai nuiʻoe. Ināʻoe eʻai i ka umauma moa a pau no kaʻaina awakea, pono pahaʻoe eʻai nui. ʻO ka'āpana o ka moaʻekolu i manaʻoʻia he 3-4 mau ounce, e pili ana i ka nui o kahi papa hana pāʻani. Hoʻohana kekahi poʻe i ka poho o ko lākou lima e alakaʻi. Ma muli o ka mea kūʻai, he mau manawa aʻelua paha nā moa o ka moa aʻekolu paha ka nui o ka lawelawe i hāʻawiʻia. Hiki i nā calorie i loko o ka umauma moa ke hoʻonui a hōʻino i kāuʻai.
   1. Hoʻoponopono kelepona: E aʻo i kaʻaiʻana i ka helu pono o ka protein

1. Hamburger. Ināʻoe e helu ana i kouʻano hamburger e like me ka lawelaweʻana i ka pipi, hiki paha iāʻoe ke hoʻohaʻahaʻa i nā calories āu i pau ai. ʻO ka hapahā paona paona (ʻehā mau'une) he nui aku ka nui ma mua o ka nui o ka lawelaweʻana oʻekolu mau'uneke. Akāʻo ka nui o nā mea pupuhi,ʻo nā mea lawelawe ma nā haleʻai, he 1/3 ka 1/2 paona. Hiki paha iāʻoe keʻai pālua i nā calorie e like me kou manaʻo.
   1. Hoʻoponopono wikiwiki: e hoʻoikaika i nā koho e kāpae i ke kaumaha
2. Ka Hui. ʻO kāu kīʻaha kapu o java iʻoi aku ka momona-a me ka maikaʻiʻole-ka mea āu eʻai ai i ka lā a pau inā e hoʻonuiʻoe i kaʻaila cream. Aʻaʻoleʻoe e haʻalele i ka makau inā hoʻohanaʻoe i keʻano momona. ʻO hoʻokahi wale nō kaʻinaʻaila kaʻaila. E hukiʻoe i nā punaʻai ke hoʻokomoʻoe i kaʻele i kāu cafe? ʻAʻole paha. Ināʻoe e inu nui ma mua o ka lawelawe i hanaʻia (hoʻomanaʻo e helu i kēlā kīʻaha kapu kope!) A laila, hoʻomaka ka nui o nā momona i loko o ka "momona momona" i ka pāʻani.
   1. Hoʻoponopono wikiwiki: E aʻo i ka hanaʻana i ka meaʻai iki ma ka home

1. E kanu i ka paila. Hiki iāʻoe ke hoʻokuʻu i kaʻaila aiʻole ka paila i ka manawa e hoʻolapalapa ai i ka meaʻai maikaʻi ma ka home He maikaʻi kēia! Akā paha pahaʻoe e haʻalele ana i ka heluʻana i nā calories i loko o kāu kukuna kuke. Inā hoʻohanaʻoe i ka PAM no kaʻaeʻana i ka hoʻonuiʻana i nā calories i kāu meaʻai paha, makemakeʻoe eʻike i kahi lawelawe o ka'ōpala he 1/4 o ka lua. Ke mālama neiʻoe i ka hola awakea ma kāu lumi kuke? ʻAʻole hiki i kāu hana. Ua noʻonoʻo ka Pūnaewele no ka'Ipekema i ka Uʻi Aupuni i ka'ōpala a hōʻikeʻia he 50 calories a me 6 mau momona o nā momona.
   1. Hoʻoponopono kelepona: E hoʻohana i nāʻano olakino eʻoki ai i ka momona i kou manawa e kukini ai
2. Bread. Ināʻoe e mālama pono iāʻoe iho i kaʻaina awakea maikaʻi me kahi kāpenaʻanaka laʻa, hoʻonani! Hiki paha iāʻoe ke ho'ōla iāʻoe iho mai ka pōkole o ka'ōpū-hopū eʻikeʻoe inā heleʻoe i kahi haleʻaina. Akā, ua hoʻopaʻa pololeiʻoe i nā calories i kāu palaoaʻai a pau? Inā noʻonoʻoʻoe ua like like kāu sandwich i hoʻokahi lawelawe, e noʻonoʻo hou. No ka nui o nā meaʻai, he hoʻokahi wale nō pōpō berena. Malia paha e manaʻo i kahi kānana .
   1. Hoʻoponopono wikiwiki: ʻO ka palaoa maikaʻi loa e hana i kahi olakino maikaʻi

1. Hua. ʻO kahi lawelawe olakino o nā hua hou he mea nui loa ia i kahi momona momona momona. Akā inā e helu anaʻoe i kāu kālepa aiʻole e nānā ana i kāu kōpaʻa e ponoʻoe e nānā i ka nui o kāu eʻai nei. E kiʻi i nā kumuʻai e like me keʻano. Ināʻoe e noho i lalo me kahi pakela waina, hiki iāʻoe ke hoʻohui i kekahi hui waina i kāu diary food. Ua hewa! Hoʻokahi (kīʻaha)ʻohi waina he 16 mau hua waina wale nō. E puka i waho o kāu calculator ma mua o kou hoʻomakaʻana e holoi.
   1. Hoʻoponopono kelepona: Hoʻoemi i kou Kiʻikuhi Sugar no ka Loilo
2. ʻOhe. ʻO nā mea inuʻono kekahi o nā mea maʻalahi loa i ka loli. Hoʻokomo pinepine mākou iā lākou ma hope o mākou a me ka palekanaʻole. Akā,ʻo ka calories i loko o ka soda hoʻokomo hou,ʻoiai inā inu waleʻoe i hoʻokahi i hoʻokahi lā! A no nā kumu he nui, ʻaʻohe maikaʻi maikaʻi o ka meaʻaiʻai . ʻO ka nui o ka nui o Coke he 12 mau'eleka. Akāʻo ka hapanui o mākou e inu nui aʻoi aku i kēlā me ka pihaʻana i ka puna wai. ʻO kaʻaila 7-11 he 50 mau'une a me 575 kalola.
   1. Hoʻoponopono wikiwiki: E aʻo i ka hanaʻana i ka wai pālahalaha e ho'ēmi i nā'āpana kīkī
3. Salamela Mea Hana. ʻO kahi pālākika maikaʻi, he koho nui loa he starch kiʻekiʻe, kahiʻai momona momona. Akā,ʻo ka pāpale salakeke hiki ke hoʻoulu i nā calories e hiki ai ke hoʻopiliʻia kekahi calorie koʻikoʻi. Ma kekahi mau manaʻo hoʻohālikelike, ua loaʻa i nā mīmoa he nui aʻoi aku i 500 calories, pinepine pinepineʻia ma ka pāpale momona . ʻO ka nui o ka lawelaweʻana i nā pāpale palemele heʻelua wale nō punetēpō wale nō. Ināʻoe e hoʻonohonoho i kou kapa komo ma kaʻaoʻao, e hiki paha i kāu mea mālama ke lawe aku iāʻoe ma mua o kēlā, a ua likeʻoe me nā meaʻaina i ka haleʻaina a pau, ke nininiʻoe i nā mea a pau ma kāu saladi.
   1. Peheaʻoʻoe e hana ai i kahi sālaina maikaʻi?

ʻO ka Mahele Mahele Mahele Loa Loa

ʻO nāʻano meaʻai āu eʻai nei, nā mea nui. Inā paha eʻai anaʻoe i kahi meaʻai "maikaʻi", ponoʻoe e noʻonoʻo i ka nui āu eʻai ai. Akā,ʻaʻole hiki iāʻoe ke hoʻohana i ka lepili Nutrition Facts e like me ke alakaʻi. He hopena maʻamau kēia i hanaʻia e ka nui o nā diaters smart.

ʻO ka nui o nā lawelawe i kākauʻia ma ka lepili,ʻaʻoleʻo ia ka nui o ka hapakū i manaʻoʻia. ʻO ia wale nō ka nui o nā kānaka eʻai i ka wā e noho iho lākou eʻai i kēlāʻai. Hiki paha i ka nui o ka meaʻai i heluʻia ma kāu papaʻai meaʻai aiʻole meaʻaiʻai.

ʻO ke ala maikaʻi e mālama ai i ka mana o nā māheleʻo ke anaʻana i kāu mau meaʻai me nā meaʻai kīʻaha maʻalahiʻole e like me ke kīʻahaʻai, nā kinona ana (aiʻole kaʻu punahele) i ka palena helu. Hiki iāʻoe ke ana i nā meaʻai me kaʻoleʻana i ka paona , akā,ʻoi aku ka pololei o nā mea kikowaena. A laila e hoʻopakele wikiwiki i ka nui o nā nui o ka nui no ka poho kaumaha i hoʻokokokeʻia e like me kahi kuhikuhi.

A laila e hoʻopaʻa pololei i nā meaʻai me ka pūnaewele helu kāloi. ʻO ka hapanui o nā polokalamu a me nā pūnaewele e ākea iāʻoe e hoʻonohonoho i kāu'āpana ināʻoe e hoʻohui i kēlā me kēiaʻai. Hiki paha iāʻoe ke noʻonoʻo i keʻano o ka nuiʻana o kāuʻai ka mea nui loa i kāuʻai meaʻai a hiki paha i kahi o kou mau lole e pono ai.

Aia kēiaʻatikala i loko o kā mākou 30 lā i hiki ke hana i ka papa inoa ma ka American Institute for Cancer Research. E kiʻi i kāu kope pono'ī e aʻo ai i kahi mau mea eʻai ai i ka maʻalahi, eʻoi aku ka ikaika, a pale i ka maʻi kanesa.

> Kālā:

> Ka Pūnaewele no ka'Ipekema i loko o kaʻIe Aupuni. "Ke kūponoʻole o ka lawelaweʻana i nā kaona ma lalo o ka Calories, Sodium, Ke Kele Loa, wahi a CSPI." ʻAukake 2, 2011.

> Kaʻakeʻa.Org. ʻO ka meaʻai a me ka nui. Ka HuiʻAi Moku KahunaʻAmelika. http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference

> Nūhou Mea Ola. Nā kuhikuhi e pili ana i kaʻoihana: A Guide Guide Labeling. ʻO kaʻai a me ka lāʻauʻai lāʻau. https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm2006828.htm