ʻO kaʻaiʻana i ka meaʻai a maikaʻiʻole
Ma muli wale nō o nā lā i makemakeʻole aiʻoe e kuke i kaʻai, mai manaʻoʻoe he mea ponoʻoe e hoʻolei i kā kāu mau haʻahaʻa momona mai loko mai o ka puka. ʻOiai ināʻaʻole kāu hale kūʻai i hoʻolaʻaʻia, low-carb aisle, hiki iāʻoe ke'ākoakoa pinepine i kahi'āpana pāʻani-lohi,'āpala a me ka pā i ka hahaiʻana i kekahi mau rula māmā:
E hoʻoikaika i ka huliʻana i kahi mahele maikaʻi o ka protein, kekahi mau mea kanu, a me nā momona maikaʻi wale nō.
E heluhelu mau i ka laikini pono , e uku ana i ka nui o nā mea e like me keʻano o ka waiʻahu a me nā momona momona.
ʻOiaiʻo ka US Food and Drug Administration e paipai ana i ka laweʻia o ka hale mai ka 225 a me ka 325 grams, heʻawa liʻiliʻi ka nui o ka home i ka 90 a 130 grams. ʻO keʻano kēia e makemakeʻoe e makemake i kahi waihona pahu me kaʻai pāʻani o ka 30 a 45 grams (aiʻole ka liʻiliʻi).
Me kēia mau alakaʻi i loko o ka manaʻo, eia kekahi mau manaʻo no kahi meaʻaiʻai, pāʻani liʻiliʻi-ma-ʻoi:
Hāʻawi i nā meaʻaiʻai
Hiki i ka papa hana hōʻailona ke lilo i wahi maikaʻi loa eʻimi ai i nā meaʻai haʻahaʻa. ʻO kahi maʻamau i kohoʻia, ka tuna, ka moa, a me ka'ūmoa paona e hiki ai iāʻoe keʻai i kāna mea pono'ī a iʻole e hoʻopiliʻia i loko o kahi kālakiʻoni-carb a me ka ipu kinaki.
ʻO ka hānaiʻo Rotisserie he mea olakino maikaʻi, kahi home-home, akā, ināʻaʻoleʻoe makemake i kahi moa a pau, hiki iāʻoe ke kauoha i kahi'āpana makana nui o ka salmon a me kahi'āpana momona o ka meli moa, pastrami, a me ka umauma turuki ma kahi.
Inā paha he mea nānā keʻano haʻahaʻa,ʻaʻoleʻoe e hoʻokomo i loko o kāu kāleka kūʻai keʻoleʻoe eʻike i ka mea i loko. ʻO kēia ka mea i hoʻomākaukauʻia nā meaʻai e like me ka pahūpōpō aiʻole meaʻai i hoʻomoʻa pinepineʻia me nā pūhaka hunaʻia.
Pēlā nō ia no nā salamala a pau i hoʻomākaukauʻia. E noi mau i ka kiko hoʻopuka no kaʻike e pili ana i ka palena palemele (ʻo kekahi o lākou he kiʻekiʻe i ke kōpaʻa).
Ināʻikeʻoleʻo ia, e huli i kahi mea'ē aʻe.
Nā Pala Pala
Eʻoi aku ka maikaʻi o nā lāʻau saladi ma mua o ka helu helu helu no kaʻaiʻaina-a-go no ka mea hiki iāʻoe ke hoʻohui a pili i kāu mau mea pono'ī a me nā koho meaʻai. Ke kānalua e pili ana i nā lole lole, ka lole uliuli a me ka hinu a me ka vīneka maʻemaʻe ka mea iʻoi aku ke kō. A iʻole, hiki iāʻoe ke kūʻai i kāu'ōmole pono'ī e hoʻi i ka home.
E kau i ka pehiʻenehana ma kahi o ka leka i ka hau hau e emi iho i nā meaʻai, aʻaʻole e kau i ka pona. E mālama mau i ka lawelawe ponoʻana o ka moa he 'elua, ka tuna, ka pīni, ka tofu, aiʻole ka hua manu i paʻiʻia. I kekahiʻaoʻao'ē aʻe, e noʻonoʻo e pili ana i ka ham ham, i kahi manawa e ola ai i ke kō.
Nā Meaʻai'ē aʻe
ʻAʻoleʻoe e huli i nā aisle pauʻole a me nā lepili no ka hoʻopihaʻana i kāu'ōpili liʻiliʻi,ʻaiʻai home-home. Akā, e komo i loko me ka manaʻo nui o nāʻano meaʻai eʻai aiʻoe me ka makaʻuʻole.
Hiki iā lākou ke komo:
- Nā mea kanu i kanu muaʻia me ka guacamole a me ka dip dip
- ʻO ka waina a me ka hua houʻole
- Nā hua liʻiliʻi-hua
- Hoʻopiliʻia nā puaʻa e like me Mini-Bel aiʻoleʻo Mini-Gouda
- ʻO nā meaʻala aʻeleʻele paha
- Nā huaʻai i huaʻia a iʻole nā'ōpū huapalapala piha, iʻike pinepineʻia i loko o ka pahu cheese
- ʻO kaʻaila gelatinʻole
- Hoʻomoʻaʻia nā miʻomena me ka mozzarella, ka basil, a me ka balsamic vinegar
- ʻO nā'ēheu'opena'okena i hanaʻia me ka meaʻala wela a me nā meaʻala (ʻaʻole he kumu-paʻakikī, nā kīnaʻi manamana)
- ʻO nā'ākō me nā'āpana kai
- Pākī kakanua Parmesan
- ʻO ka mea i'ānaiʻia i ka'ōmoleʻalani (ma kahi o nā huapalapala pili)
> Puna:
> KaʻOihana Ola a me nā Haumāna. "Ka nui o ka'ōpona." Waiwai kālā, Maryland; i hoʻopiʻiʻia i ka lāʻApelila 1, 2017