Nīnau:ʻO kahi hoa e kamaʻilio nei e pili ana i kaʻaiʻana i ka pan brownies. I kēia manawa, uaʻike au i kaʻaiʻana i ka'ōpala o browniesʻaʻole he maikaʻi maikaʻi, akāʻoi aku kaʻino - eʻai ana i kahi'ā'ā nui nui-calo i ka lā hoʻokahi, aiʻole e hoʻolaha paha i nā lāʻehā aʻelima paha? A he mea nui paha?
E paneʻia: ʻAʻohe mea maʻalahi e huli i kahi noiʻi e haʻi maopopo iāʻoe inā eʻai i kahi'ōpala o brownies, a iʻole kekahiʻano hana kaloleka'ē aʻe,ʻoi aku kaʻino keʻaiʻia i ka manawa hoʻokahi, a pau paha i kahi lōʻihi, 5 mau lā.
Hiki iaʻu ke haʻi aku iāʻoukou e hāʻawi ana kaʻAhahui HuiʻAmelika Huipūʻia i kekahiʻike e pili ana i nā calorie kūpono i ka makahiki 2005 o nā Dietary Guidelines for Americans.
ʻO nā caloriesʻoleʻikeʻoleʻia nā calories'ē aʻe e hiki iāʻoe ke hoʻohana ma kēlā me kēiaʻai kūponoʻole āu e makemake ai ma hope o kou hālāwaiʻana i kāu mau mea pono no ka lā. ʻO ka nui o nā calorie i likeʻole me nā mea a pau, akā ināʻo ka meaʻai o kāuʻai i kēlā me kēia lā e mālama i nā meaʻai nā mea kanu, e hiki paha iāʻoe ke hoʻohana i ka 100 - 200 calories i kēlā lā i kēia lā no nā mea leʻaleʻa a noho mau i lalo o kāu helu helu kalo pūʻia. He mea nui nā caloriesʻole no ka mea eʻoluʻolu anaʻoe i kāu mau mea punahele i ka hoʻohaʻahaʻaʻana .
E hoʻi i ka nīnau Brownie
Wahi a ka US Department of Agriculture Agricultural Database no ke Kūlana Kūkākūkā, kahi nui o brownie (kahi iʻekolu'inniha kekona a me 1 iniha lahilahi) he 220 kalola, 9 momona momona a 20 grams sugar.
ʻO kaʻaiʻana i hoʻokahi brownie i kēlā lā i kēia lā, hiki iā ia ke hoʻokomo i nā kāloka pono'ī o nā kānaka he nui, a inā lōʻihiʻoe e hoʻomalu i hoʻokahi wale nō, aiʻole paha he hapalua o kahi brownie i kēlā lā i kēia lā, ponoʻole kaʻeleʻele i hanaʻia e nā brownies. ʻOiaʻiʻo, ponoʻoe e haʻalele i kekahi mau hana'ē aʻe e like me ke kuki, ka lole, nā mīkini, a iʻole ka mocha latte.
ʻO kaʻoiaʻiʻo, mālamaʻana i kou lawe i kahi wahi hapa nui o kahi brownie i hanaʻia i ka home i kēlā lā i kēia lā e nui loa ka ikaika (ʻoiaiʻo ka 2010 o Dietary Guidelines no nāʻAmelika e hōʻikeʻole aku i nā calories pono).
He aha ka mea e hana ai inā eʻaiʻoe i ka pahu a pau i kahi lā nani o brownie-eʻoliʻoli ana? ʻO kaʻaiʻana i ke eiwa a eiwa mau pā (e pili ana iʻeiwa mauʻulaʻula) e hāʻawi iāʻoe ma kahi o 2,041 kalolo ka nui o ka calories,ʻo ka nui o ka nui o ka paʻakai a me ka momona (kūpilikia inā loaʻa iāʻoe kahi olakino e like me ka maʻi maʻisā). Ma kaʻaoʻaoʻaoʻao, loaʻa iāʻoe kahi hao, hao B-kūmara, magnesium, a me ka pālolo pālolo, akā,ʻaʻole lawa ka mea e pono ai nā calories'ē aʻe.
He aha inā eʻaiʻoe iʻelua brownies i kēlā lā i kēia lā a hoʻopuka i ka maikaʻi chocolaty i loko o 4 a 5 mau lā? I kēia hihia, loaʻaʻoe i kahi 440 mau calorie'ē aʻe i kēlā lā i kēia lā, a keʻoleʻoe e makemake i ka nui o nā calories,ʻoi aku ka nui o nā mea i loaʻa no ka hoʻohana ponoʻana i nā lā a pau. ʻOiai, hiki iāʻoe ke hoʻolālā i kaʻoihana kino no kēlā mau lā e hoʻokaʻawale i kaʻokoʻa, akā, nui ka hoʻolālāʻana i ke ahi e 440 calories.
ʻAʻole wau e manaʻo eʻai i nā brownies i ka lā hoʻokahi, he manaʻo maikaʻi loa ia, ma keʻano inā he ola kino kou e like me ka maʻi diabet, akāʻaʻole wau e manaʻo eʻai i nā mea a pau i loko o kekahi mau lā.
I kēlā me kēia hihia, ke lawe neiʻoe i ka nui o nā calories, ka momona nui, a nui ke kōkole i loko o kekahi manawa pōkole. Makemake wau i ka hoʻoholoʻana e pili ana i kahiʻoi aku o kaʻinoʻoi aku i ka hopena o ka hopena o kāu mau meaʻai maʻamau. Ināʻoe eʻai ana i kēlā panoma o brownies e lilo i ka hana, ke nānā neiʻoe i nā pilikia eʻai ana a me ka loaʻaʻana o nā paona paona.
ʻO kaʻaiʻana o ka Binge
ʻO kaʻaiʻana i nā'ōpala brownies a pau e hiki keʻaeʻia e like me kaʻaiʻana i ka pinge , a inā he mea koʻikoʻi ia noʻoe,ʻaʻole hiki ke hōʻeha i ka wā lōʻihi. Eia naʻe, inā hikiʻoleʻoe i kaʻaiʻana i kaʻai, hiki i ka hoʻohaʻahaʻaʻana i nā meaʻeleʻeleʻeiwa ke hoʻomaka i kaʻai e ponoʻole iāʻoe.
I kekahiʻaoʻao,ʻo kaʻaiʻana iʻelua brownies i kēlā lā i kēia lā ke hoʻokūpaʻa i ka hanaʻino, keʻoleʻoe eʻike iāʻoe iho eʻimi i nā meaʻai maikaʻi i nā lā a pau i ka pauʻana o nā brownies.
Nā kumuhana:
HuiʻAmelikaʻAmelika. "Eʻai ana i ka wāʻaʻole i pololi."
ʻO'Alahui Hui PūʻIa Hui PūʻIaʻoʻAmelika Huipūʻia a me ka Oihana Ola Ola a me nā lawelawe Kānaka "2005 Dietary Guidelines for Americans b (Discretionary Calories)."