ʻIke mākou eʻike mākou i kou manaʻo i kēia manawa. Ua hahai ponoʻoe ma muli o kāu meaʻai maikaʻi no nā pule (a mau mahina paha), a ua hauʻoliʻoe no kou iho a me ka holomua āu e hana nei. ʻO kou kaumaha ke hoʻokokoke i kāu pahuhopu, a ua maikaʻi nā mea a pau a hiki wale i kou kānaluaʻana i kāuʻai.
Mahalo paha ia i luna iāʻoe. E huli i kahi'āpana chocolate iʻelua aʻekolu paha mau'āpana nui i kēlā me kēia lā.
Uaʻoi aku paha ka loli, e like me ka hoʻouluʻana i ka manawa o ka lā hānau nui aiʻole ka hale hoʻomaha. I kēlā me kēia hihia, i kēia manawa ua hewaʻoe (a inā paha uaʻano hina a pili paha), aʻaʻoleʻoe iʻike i ka mea e hana ai.
ʻO ka mua,ʻoluʻolu, mai hōʻoluʻoluʻoe. Loaʻa mākou i ka hāʻuleʻana o ka pahūʻai i kēia manawa a laila. He hana maʻamau. Eʻae iā ia, e kalaʻoe iāʻoe iho, a e kōkua mākou iāʻoe e hoʻi hou i kāu meaʻai maikaʻi.
Mai Kiola i nā Meʻa
He mea hoʻonanea e hoʻomaha i kaʻai no ka mea e makemake anaʻoe eʻoki i nā calories. ʻO ka pilikia me kaʻaiʻana i kaʻai,ʻo ia ma kaʻaiʻoleʻana i kēia manawa, e hele anaʻoe ma hope aku, aʻo ka hoʻonuiʻana i nā kūlana āu eʻai ai i kāuʻai hou.
E mālama i kekahi mea a hoʻohou i kāu mau pahuhopu
ʻO ka poʻe mālama i nā calorie i loko o ka puke hānai wikiwiki eʻoi aʻe ka lanakila me ka pohō kaumaha . Hiki pahaʻoe e mālama i kou sodium , momona, aiʻole ka hauʻahu.
E hana i kahi hoʻolālā
E hoʻolālā i kāu meaʻai e pili ana i kāu calorie i kēlā lā i kēia lā, ka huakai, ka momona a me ka helu sodium.
E koho i nā meaʻaina kakahiaka e maikaʻi aiʻoe, e like me kaʻiliahi kiʻekiʻe a o ka oatmeal, nā hua waina a hua paha, a me ka waiū. E hana (a iʻole e hoʻonohonoho) he salame'ōmaʻomaʻo me nā hua manuʻai no kaʻaina awakea, akā e hele maʻalahi i ka pāpale. Hiki i kāuʻahaʻaina ke hoʻokomo i kahi momona momona momona e like me ka iʻa i hānaiʻia a me ka umauma moa me nā hua'alaʻula a me ka nani (broccoli, kāloti, ka'ōmaʻomaʻu a me nā pīniʻeleʻele, e like paha).
E hāʻawi i kou kino i kahi hōʻalu mai ka hana maikaʻi a me nā meaʻai
ʻO nā meaʻai wikiwiki a me nā meaʻai maʻalahi i mālamaʻia he mau kiʻekiʻe ia i nā calorie mai nā momona a me nā haʻalulu, a me ka liʻiliʻi i loko o ke fiber, ka huaora, a me nā mineral. Eʻimi i nā huaʻai a me nā huaʻai hou (a iʻole ka'ōpū), a koho i nā moa hou, nāhei kalo, ka iʻa a me nā iʻa ma mua aʻe o ka pa'ū o nā maʻamau, nā'īlio wela, a me nā meaʻai meaʻai.
E hoʻokuʻu i ka wai inu
ʻO nā mea inuʻona e hāʻawi iāʻoe i nā calories akāʻaʻohe mea maikaʻi'ē aʻe. E hōʻoia i kāu inu waiʻona. Paʻi pū ka waiʻona i nā calories, a hiki i nā mea hui punahele ke hoʻonui i ka mea hou aku. E inu i ka wai kūmole a iʻole ka waiʻono e hiki ai ke hoʻopiha i koʻolua kino no ka wai me ka hoʻonuiʻole i nā calories. E hoʻokuʻi i kahi'āpana lemon, lime, aiʻole he kukoma no kahi pā o kaʻono . ʻO ka waiū momona momona a me nā hua 100-hapa huaʻai a meaʻai paha nā meaʻai maikaʻi. Mai poina e mālama i nā calories aiʻole ka sodium.
E hōʻoia hou
Ua haʻalele aneiʻoe ma kāu mau hana? Hiki iāʻoe ke hāʻawi i kāu meaʻai i mea hoʻomaha iki ma ke kīʻana i ka lumi hauʻoli (a iʻole ke alanui ināʻoe he hele wāwae a he mea holo). Hana nā hana i ke kaumaha o ka kaumaha ma ka puhiʻana i nā calories hou, a hiki iā ia ke hoʻonui i kouʻano, e hiki iāʻoe ke kōkua i nā manaʻo.
Loaʻa i kekahi lumi koho
E waiho i kahi keʻena liʻiliʻi no kahi maʻamau i kēia manawa a ma hope. Kūlohelohe nā kānana; ʻo ka manaʻo wale no ka'ōleloʻanaʻaʻole i kaʻulu cream a me nā kuki hiki ke hoʻohāhā iāʻoe.
Hoʻoholo i 100 i ka 150 calories i kēlā lā i kēia lā no nā maʻamau aiʻole nā paʻi. Ponoʻoe e nānā i nā nui o kāu mahele no ka mea, he 250 a 400 mau calories ka pahu hana lole a me kahiʻeke o nā koki a hiki i 200 calories.
Puna:
ʻO nā keʻena o kaʻoihana mahiʻai a me ke olakino a me nā lawelawe kanaka. " Nānā Dietary no nāʻAmelika , 2015-2020."