ʻO nā Kaloka i loko o kahi Paʻi o Bread Vary e ka Brand
Loaʻa i kahi meaʻai ka berena? Hiki anei iāʻoe keʻai i kaʻai a nele i ke kaumaha? Ma hope mai o ka hoʻomakaʻana o nā mea make e pili ana i nā popo i loko o kā lākou meaʻai, aia ka berena ma ka papaʻaʻa i papaʻia o nā kumumūʻaiʻai eʻai ana no ka pohō kaumaha a me ka mālama pono. Hiki ke hōʻolo koke aku nā'ōpoki a me nā calories i kahi'āpana berena keʻoleʻoe e noʻonoʻo. Akā, hiki iāʻoe keʻai i ka meaʻai a me ka lilo i ka kaumaha, aʻo kekahiʻano o ka berena e hiki ke lilo i kahi o kaʻaiʻai maikaʻi.
Ka Hale Kalina a me nā Mea Mea Ola
| ʻO ka MeaʻAi Nutrition Mea Loa | |
|---|---|
| Ke lawelaweʻana i ka Lāki 1 mau (28 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 69 | |
| Nā Kalo mai ka'Am 8 | |
| Ka Honua Nui 0.9g | 1% |
| 'Aluʻu Wai Loa 0.2g | 1% |
| ʻO ka momona momona 0.2g | |
| ʻEleʻele Monounsaturated 0.4g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 132mg | 6% |
| Pōpila 69.44mg | 2% |
| Carbohydrates 11.6g | 4% |
| Dietary Fiber 1.9g | 8% |
| Kupa 1.6g | |
| Aiai 3.6g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 3% · Kaha 4% | |
| * Ma luna o kahi hānaiʻai 2000 | |
ʻO kaʻaiʻana i ka meaʻai e like me keʻano o ka berena āu e koho ai eʻai. Nānā ka meaʻai a me nā mea olakino e hoʻonuiʻoe i kou laweʻana i nā kānana piha, no laila,ʻo ka kohoʻana i ka palaoa palaoa a pau he mea akamai loa ia.
Hoʻokahi'āpana o ka palaoa palaoa i hoʻomākaukau maikaʻiʻia (i hōʻikeʻia ma ka lepili) e loaʻa kokoke i 70 mau calories a me kahi o 1 momona. Hāʻawiʻia ka'āpana i kahi kokoke 4 grams o ka protein a me 11.6 mau kahe o ka'ōpona. Akā, no ka hāʻawi pūʻana hoʻi i 2 mau kahe o ke fiber, eʻoki wale nōʻoe i 9.6 mau pūnaewele pūnaewele ma kēlā me kēia pa.
Akā, e hoʻomanaʻo, ponoʻoe e pālua i kēlā mau helu helu waiwai ināʻoe e hana i ka sandwich meʻelua paʻi berena.
No ke aha e pili ana i nāʻano'ē aʻe o ka berena? ʻO ka palaoa keʻokeʻo i hoʻomākaukauʻia e hāʻawi ana i kahi 80 calories a me 1 gram o nā momona. Hiki ke hāʻawiʻia i ka palaoaʻeleʻele 15 mau kakona o ka hauʻahu aʻoi aku a no ka loaʻaʻana o kaʻeleʻele o ka fiber ma kahi o kaʻaila keʻokeʻo, e like ana ka pili o kāuʻupena'okena.
Hiki i kaʻai a me kaʻaiʻole paha mai ka'āpana piha ma muli o ka laikini āu i kūʻai ai. Hiki ke hanaʻia paha mai loko mai o ka huʻiʻana o nā'ōpala i hoʻomaʻemaʻeʻia a me nā'ōpū piha. ʻO kahi'āpanaʻoi aku o ka meaʻai nūnū e hāʻawi ana i 65 calories, e pili ana i 1 gram o nā momona, 12 grams o ka waiʻalea, 1.5 grams o ke fiber, a me 2.1 grams o ka protein.
Nā Huakaʻi Ola o ka Pāna
Hāʻawi ka berena i ka calories (ikaika) ma mua o keʻano o ka waiʻahu. ʻO nā'ōpoki ke kumu nui o ka manahuhu o kou kino. No laila, i ka wā eʻai aiʻoe i kaʻai, hoʻolakoʻoe i kou kino i ka wahie no kāu mau hana maʻamau.
Inā kohoʻoe i ka palaoa mai ke kīʻaha piha, hoʻolakoʻoe i kou kino me ka fiber . Hoʻomaopopoʻo Fiber i kekahi mau pono palekana olakino a me ke kaumaha . ʻO kaʻaiʻana i nā meaʻai me ka fiber hiki ke kōkua iāʻoe e noʻonoʻo aʻoi aʻe. ʻO nā kaulepa hoʻomaʻamaʻa kūpono e'ōlelo pinepine i nā mea make eʻai i nā meaʻai me ke fiber e kōkua ai iā lākou eʻai iho i lalo a hana i ka pauku kalo e pono ai no ka pohō kaumaha .
Ma muli o ka berena āu e kūʻai ai, hiki paha ke lilo ia he kumu maikaʻi o nā micronutrients,ʻo ia hoʻi ka'āpana, selenium, a me ka folate.
Nā nīnau maʻamau e pili ana i ka berena
He aha ka mea momona?
Hiki iāʻoe keʻike i ka hua'ōlelo "hoʻonui" i ka palaoa i hoʻomākaukauʻia e ka mea iʻikeʻia ma ka hale kūʻai. Ua loaʻa nā meaʻai i hoʻonuiʻia i nā meaʻai i hoʻohuiʻia i loko o ka wā hana.
I ka pinepine, ua weheʻia nā meaʻai i ka manawa o ke kaʻina hana. ʻO nā huahana momona ka mea i hanaʻia mai nā'ōpala i hoʻomaʻemaʻeʻia , aiʻole nā'ōpala i hanaʻia no ka mea,ʻaʻohe manawa o kaʻai a pau.
No ke aha e maikaʻi maikaʻi ai ka palaoa palaoa no kaʻuʻai?
Inā e ho'āʻoʻoe e lilo i ka kaumaha, eʻikeʻoe i kaʻaiʻana me ka fiber , e like me ka palaoaʻai āpau, e hoʻopau i ka pōloli no ka manawa lōʻihi ma hope o kaʻaiʻana. Hiki ke kōkua iāʻoe e hoʻokomo a mālama i ke kaʻina kalo .
Pehea wau eʻike ai inā ua hanaʻia kaʻu berena mai ka'ōpū piha?
Mai hilinaʻi ma mua o ka pōʻai berena e hoʻoholo inā ua hanaʻia kāu berena mai nā'ōpū piha.
I nā manawa he nui, nā meaʻai meaʻai e hoʻohana i nā hua'ōlelo e like me "multigrain" e hoʻomāhuahua ai i kā lākou meaʻai. Akā, nānā i ka papa inoa meaʻai. ʻO nā huaʻohi (e like me ka palaoa a pau, ka huakōkō, ka'oʻono holoʻokoʻa) e heluʻia ma keʻano he mea hana mua loa. Hoʻolako ka 'Aha Kulele Kūleʻa i kahi alakaʻi maʻamau i ka hoʻopiliʻana i nā lepili eʻimi i nā meaʻai.
He palaoa keʻokeʻo paha kaʻu?
ʻAʻole pono kaʻeleʻele'alaʻula no kāuʻai, akā hāʻawiʻia ka calories (ike) me kaʻole o ka meaʻai e like me ka palaoaʻai.
He aha kekahi mau meaʻokoʻa'ē aʻe i ka berena?
Inā ho'āʻoʻoe eʻokiʻoki i kaʻai, aia kekahi mau mea'ē aʻe i ka berena e hiki iāʻoe ke ho'āʻo. Eia kekahi laʻana, uaʻike aneiʻoe hiki iāʻoe ke hana i ka sandwich e hoʻohana ana i kahi kūkono ma kahi o ka berena? A nui nā meaʻaiʻai maikaʻi e kāwele i kā lākou pipi maikaʻi a iʻole ka'āpana puaʻaleʻa ma ka leelihi ma mua o ka hoʻohanaʻana i ka pua.
Nā koho koho haʻahaʻa-haʻahaʻa
Nui nā'āpana loloa kālepa i hoʻolakoʻia i ke kālepa. Akā, e hoʻomanaʻo i kēia mau berena i lalo i nā calorie, akā i emi iho i ka meaʻai ma mua o ka'āpana o ka palaoaʻai liʻiliʻi. Eia kekahi, i kekahi manawa he meaʻai ka meaʻai i loko o nā calories ma muli o ka liʻiliʻi a me ka lahilahi o ka liʻiliʻi ma mua o kahi'āpana'āina.
- ʻO Arnold Bakery Light - 100 pakeneka Hale Pōpō palaoa: 40 calories ma kēlā me kēia'āpana
- Nā PaʻaʻAnaʻo Nature: 40 calories ma kēlā me kēia'āpana
- ʻO Pepperidge Farm Pākī Bread: 45 mau calories ma kēlā me kēia'āpana
ʻO kahi hua'ōlelo mai
Nui nāʻano olakino e komo ai i kahi'āpana berena i kāuʻai, no laila inā makemakeʻoe i ka berena, eʻai mau. Akā, e hoʻopau wale i ka hana. Eʻoluʻolu i kahi kāpena panākea ma mua o ka hoʻohanaʻana iʻelua paʻi berena. A ma kahi o kaʻaiʻana me ka calorie nui a me ka waiū i ke kakahiaka, e hāʻawi i kekahi mau'ōleʻa o ka'ōpala i ka wai pīnī.
ʻO kahi o nāʻano maikaʻi loa eʻoki ai i ka meaʻai ma ka haleʻaina. E noi i kāu kikowaenaʻaʻole e lawe mai i ka berena i ka papa ma mua o kāuʻaiʻana. Ma mua o kaʻaiʻana i kaʻai mua, hiki ke hoʻonui i nā haneli haneli (ʻaʻole e hōʻike i nā pūhaka a me nā momona) i kou waistline.