Nā Snack Snain i loko o nā lawelawe lawelawe
Hana wikiwiki ka loiloi i ka wā eʻai aiʻoe i ka meaʻai i nā kaloila e piha ana i nā meaʻai maikaʻi a me nā'āpana'āpanaʻai. Akā,ʻo ka ho'āʻoʻana eʻai i nā meaʻai kūpono a me ka nui pono o kēlā me kēia meaʻai e hiki ke lilo i mea nui loa.
I ka wā i kamaʻilio koke aku ai au iā Dr. Brian Wansink, he kanaka noiʻiʻo Cornell University ma ke aʻoʻana i kaʻaiʻana, ua'ōleloʻo ia i nā mea make e mālama i nā'āpana ponoʻeono i loko o kā lākou pōkiko i nā manawa a pau. ʻO ia ala, hiki i ka wā wikiwiki a me nā meaʻai ke loaʻa i ka wā e makemake ai ka paʻakikī. Uaʻikeʻo kāna mau noi e hiki i kēia maʻa maʻalahi ke kōkua iā mākou eʻai maikaʻi e lilo i ka kaumaha .
No laila, hea nā pōkole pūmua maikaʻi maikaʻi i hiki ke mālama ponoʻia i nā lawelawe kau hoʻokahi? E nānā i kēia papa inoa a loaʻa i kekahi mau meaʻai e leʻaleʻa aiʻoe. A laila e hoʻopau i kāu pahu aila e hoʻohana i ka wānana maikaʻi a Kauka Wansink. E mālama ponoʻoe i kēlā me kēia pōʻai pūpū i loko o kahi pahu hana hoʻokahi iʻole e ho'āʻoʻiaʻoe eʻai ma mua o ka pono i ka manawaʻai. A e hoʻopaʻa i nā pahu ma ka papa mua o kāu pakuhi aʻo ia ka mea mua āu eʻike nei i kou wā e wehe ai i ka puka eʻimi i kahi meaʻai maikaʻi.
ʻO Edamame
ʻO hoʻokahi inoa o ka inoa inoa he hoʻokahi kīʻaha o nā soybe i hoʻomākaukauʻia. E mālama i kēlā me kēia mehana o ka inoa ma ka mea e like me ke kanaka, ka mea umauma uila-pale pale aiʻole ke kīkoi paakiki i hiki iāʻoe ke huki mai ia mea mai loko mai o ka pahu hau a paʻi i loko o ka microwave i ka wā e pōloli anaʻoe. ʻO kahi hoʻokahi o kēia meaʻai maikaʻi e hāʻawi ana i ka hoʻokomo 17 grams o ka protein aʻo ia hoʻi kahi kumu nui o ke fiber .
ʻO ka home
Inā makemakeʻoe i kahi mea'alapona'alapila maikaʻi eʻona, mālama i ka nihi i ka lima. ʻO ka kīʻaha 1/2 o ka 2 paila o ka liʻiliʻi o ka waiū momona e hāʻawi ana i 12 grams o ka protein. Eʻai i kāu pēpē me kekahi mau huaʻai aiʻole nā mea mahu kahe e hoʻonui i nā meaʻai a me ka fiber. Akā, eʻikeʻoe, he nui ka paʻakai i ka paʻakai. No laila inā e nānā anaʻoe i kāu paʻakai paʻakai, hikiʻole paha kēia i ka koho maikaʻi loa no ka meaʻai hoʻopalapula maikaʻi.
ʻO Chilled Shrimp
ʻO ka mea i hoʻomalapalaʻia,ʻo ka'āpala liʻiliʻi he meaʻai nui hoʻomalu kinaika nui e hopu ai i ka wā e makemake aiʻoe i kahi mea māmā akā ka meaʻai. ʻO kahi 3-'aune o ka'aehe he 18 mau paona. ʻO ka nui o ka paepae i loko o kahiʻoihana hoʻokahi e loli ana ma muli o ka nui a me keʻano o ka'ōmaʻa āu e kūʻai ai.
E hoʻomanaʻo i ka haʻalulu nui loa. Hiki ke hoʻomau hou i ka mea kanu i kaʻaila a hiki i nā lāʻekolu i loko o kāu pōkiki. No kēlā kumu, ua hoʻomau au i ka maloʻo pinepine i ka hapanui o ka manawa. A laila, hana wau i nā pahu poli liʻiliʻi o 3-4 mau kumu honua. Hoʻonui au i kahi lemon i kēlā a me kēia a waiho i loko o ka friua kahi kahi e hoʻomaha ai. A laila,ʻai wau i loko o hoʻokahi lā aʻelua paha o ka hanaʻana i nā pōkāʻai.
ʻO Helene Yogurt
ʻO ka Greek yogurt he meaʻai nui hoʻolālā kiʻekiʻe inā makemakeʻoe i kekahi mea momona aʻono. ʻO kahi hua hoʻokahi o Greek yogurt e hāʻawi aku i 20 grams o ka protein. ʻO ia kekahi kumu maikaʻi o ka calcium. Akā ināʻoe e nānā ana i kāuʻai kō, e makemake paha oe e pili i kaʻaʻahu keʻakeʻa. E hoʻopiha i kāu mau huaʻala pono aiʻole he teaspoon o ka meli e hoʻonui i kaʻono.
ʻO nā mea kanu
Inā makemakeʻoe i kahi meaʻaiʻaʻala nui-lahilahi e hopu i ka hele,ʻo ka cheese cheese. Hiki iāʻoe keʻike i ka nui o nā mele i loko o ka mahele lawaiʻa o kāu hale kūʻai a hoʻopiliʻia ia mau mea i mea e hiki ai iā lākou ke mālama a maʻalahi hoʻi i ka halihaliʻana. Hoʻolakoʻia kēlā me kēia lālāʻoihana 8 grams o ka protein no ka mālamaʻana iāʻoe i ka piha a i ka piha a hiki i ka manawaʻai.
Eʻai i kaʻai
Hāʻawi i kaʻiʻo i kahi maʻalahi-i ka haleʻai inā pōloliʻoe. ʻO ka pilikia me kaʻai kai, eia naʻe, eia kekahi mauʻano likeʻole he nui loa i ka momona. Loaʻa nāʻano momona like salami a bologna hoʻi i ka protein, akā ua piha i ka momona. No laila inā makemakeʻoe i ka meaʻai i ka meaʻai awakea, koho i ka moa, turkey, ham a me ka pipiʻohi. E hāʻawiʻia kahi hoʻokahi 2-auneke o nā mele nui i 9-13 grams o ke kinona momona.
Akā, e hoʻomanaʻo, e hoʻomau i ka nui o ka manaʻo i ka wā eʻai aiʻoe i kēia mau meaʻai. ʻO ka hapanui o mākou e mālama i nāʻiʻo i loko o nāʻeke a mākou i loaʻa mai ka meaʻaʻa. Ināʻoe e hana ia mea, he maʻalahi kaʻai nui i ka manawaʻai. E lawe i hoʻokahi minute e hana i nā pōkole kīʻaha me kahi'āpana o nā meaʻai a me kekahi mau lāʻau veggie e hopu i ka wā e pōloliʻoe.
ʻO ka'ōpala paʻakī
ʻO koʻu'ākena pāmua kiʻekiʻe nui he'ōpala paʻama. Ua maʻalahi lākou i ka hoʻomākaukauʻana inā e kukeʻohi i kēlā me kēia manawa a he hiki ke maʻalahi i ka mālamaʻana,ʻoiai nā hua manu i mālamaʻia no hoʻokahi pule i loko o ka friji. Hoʻokahi puna nui i hoʻopūpalaʻia i ka 6 grams o ka protein.
Ināʻoe e nānā ana i ka nui o ka momona o ka momona, hiki iāʻoe keʻai pono i nā huapalapala'akohuaʻole me ka'ōmole. Makemake wau i ka ho'āʻoʻana i nā hua manu, no laila keʻai nei wau iā lākou. Akā hiki iāʻoe ke hoʻohui i kahi kaona o kahi hummus homemade (more protein!) No kaʻala hou.
Pākē
He kumu nuiʻo Tuna o ka protein a aia nāʻano hana e hoʻomākaukau ai aʻai. Ināʻoe e like me ke sushi-grade raw tuna, hiki iāʻoe keʻai i kahi hoʻokahi o kēia iʻa i hoʻopihaʻia i loko o ka momona e loaʻa iā 7 grams o ka protein. Akā,ʻaʻole i mālama maikaʻiʻia ka tuna hou i loko o kāu pōkiki. Nui nā mea make e mālama i nā pou o ka tuna i ka lima. Hiki iāʻoe keʻai pono mai loko mai o kaʻeke a hoʻolei paha i ka tuna i kahi moena o greens me ka pīpīʻana i ka lemon no kekahi meli koke, maikaʻi, pilikino waiwai.
Kaomi Milka
Ponoʻoe e hōʻoluʻolu i kou makemakeʻana i ka makaleka? ʻO ka'ōmole o ka waiūlekaleka he meaʻono maikaʻi loa i nā kumukūʻai a he meaʻoi aku hoʻi kahi'āpīpīʻoi aku. ʻO kaʻeke 8-auneke o ka mea hanaʻeha e hāʻawi ai i 8 mau paona. Akā, e makaʻala. He mea maʻalahi ka ninini a inu aʻoi aʻe ma mua o hoʻokahi wale nō waimaka o ka wailekaleka. No ka mea hikiʻole iāʻoe ke mālama i kēia'āpala nui-protein i loko o nā ipu lawelawe hoʻokahi, e hoʻomanaʻo i keʻano o ka aniani e nininiʻoe i kāu waiū i mua o kou inuʻana. Ke hana maikaʻi nei kahi'ōmole wai liʻiliʻi inā makemakeʻoe e pale i ka pāʻani.