ʻO ka hoʻolālāʻana i kekahi mau hola i ka pule he hoʻolako maikaʻi i ka hoʻolālāʻana i kaʻai a me ka hanaʻana i ka wā e hoʻopau aiʻoe i nā meaʻai. E kālekaʻoe i nā koho maikaʻi-maʻamau i nā manawa a pau, e maʻalahi ka piliʻana i kāu mau pahuhopu olakino.
E hahai i kēia hoʻolālāʻai pāʻina, pāʻani me ka papa kūʻai kūʻai, aʻokiʻoki i kou manawa i ka hapalua. Hoʻolālāʻo ia i nā lāʻelima o kaʻaiʻana i ka maʻi diabetes, i kēlā me kēia mea i hoʻoponopono a hoʻoponoponoʻia e hāʻawi i nāʻano likeʻole, nā mea momona kiʻekiʻe, nā protein, nā hamoʻaleʻa, a me ka fiber.
Kāu Kāleka a me Carb
ʻO ka nui o nā calories āu e makemake ai e like me kāu kiʻekiʻe, ka nui, ka laulāʻoihana, a me nā pahu hopu. Hiki i nā helu helu e like me ka mea i lalo nei ke hāʻawi i kahi kūpono kūpono. Hoʻopili i kāuʻike e aʻo ai i kāu pahu hopu i kēlā me kēia lā no ka pohō kaumaha, ka waiwai kaumaha, aiʻole ka mālamaʻana i ka paona.
Inā makemakeʻoe i nā calorie eʻoi aʻe ma mua o ka hāʻawiʻana i ka papaʻai meaʻai, ho'ēmi iki iho nā'āpana a iʻole nā mea kikowaʻi e kōkua. Inā makemakeʻoe i nā calorie'ē aʻe, e hoʻonui i kahi luaʻai i kou lā. Aia kekahi mau koho koho e like me:
- 4 punetūpuni me kahi 8 kāloti pēpē: 125 calories, 15g me nāʻeke, 6g fiber
- 1/2 kīʻahaʻeleʻele Heleneʻole me 23 almonds: 232 calories, 10g carbs, 3g fiber
- 1 hua liʻiliʻi paʻakikī me 1/4 kapu guacamole ma luna o 1/2 pūʻai piha English muffin: 221 calories, 17g carbs, 6g fiber
- 1/2 kīʻaha kīʻaha momona me ka 1 teaspoon me ka meli a me ka'āpana o ka kinamona: 118 calories, 10 grams ka lāʻau'aleʻaleʻa, 0 ka fiber
ʻO ka hapa (akāʻaʻole nā mea a pau) o nā meaʻai i lalo o 40 grams o ka hauʻahu.
ʻO ka helu kūikawā noʻoe eʻano likeʻole ia maʻaneʻi, ma muli o ka paeʻoihana a me nā lāʻau lapaʻau. Hiki i kāu meaʻai meaʻai ke kuhikuhi iāʻoe i ka paʻi pinepineʻana i kāu kūpona'okōpika maikaʻi.
E ho'āʻo e hōʻahaʻole i ka heluʻana i nā helu he nui a me ke kauʻana i kāu mau koko i mea e pono ai. I ka hopena, eʻikeʻoe i kahi hana maikaʻi loa iāʻoe.
ʻO ke kalamo
ʻO kēia papaʻai pāʻinaʻaʻole ia he mea inu a manaʻoʻoe eʻoliʻoliʻoe i nā meaʻonoʻole i kou lā. ʻO ka wai hoʻokahi koho, akā, hiki iāʻoe ke hoʻololi i nā mea i luna a ho'āʻo i ka mint ma kahi mint a me ka lemon tihi a iʻole kahi māmā basil sparkler māmā . Hoʻokumu ka mea mua i nā calories,ʻo kaʻelua wale nō he 16 calories a me ka 4g carbohydrate ma 12 mauʻoni.
Ka Papa HanaʻAna
E nānā i ka mea e leʻaleʻa aiʻoe i loko o ka hebedoma. E hoʻolālā i nā meaʻai no nā meaʻai e hoʻohālike i ka nui o nā poʻe e hānai nei. No ka mālamaʻana i ka manawa, eʻoluʻolu i kaʻaina awakea no kaʻaina awakea i ka lā aʻe a iʻole noʻelua lā.
| Pōʻakahi | Pōʻalua | Pōʻakolu | Pōʻahā | Pōʻalima | |
| ʻO ka kakahiaka kakahiaka | PB & Banana Crepes | Chocolate Chia Smoothie | ʻOiwiʻOiwi Kuki | ʻO ka Breakfast Breakfast Breakfast | Kaʻiʻiaʻo Top Breakfast Breakfast Frittata |
| ʻO ka Lunch & Dinner | ʻAlaʻAla Ikaiʻia | Hoʻopiʻiʻulaʻula Lulu | 'Apena'Akena Fried Rice | ʻO ka Mexican Chicken Verde Casserole | Pōʻaka |
| Pāhili | Walnut Edamame Mix | Palekana Bean Dip | Pumpkin Cheesecake Mousse | Hoʻolālā i nā mea kanu | Ka Waikamaleka Kaʻo |
ʻO ka papa inoa nui
Ma mua o kou pukaʻana i waho, e nānā pono i ka papa inoa a kāpae i nā mea a pau āu e kau nei. Ma kēiaʻanoʻaʻoleʻoe e hoʻonele i ka manawa ma ka supermarket a hiki iāʻoe ke hopu pono i kāu mea e pono ai.
E kūʻai i kāu mau mea kūʻai a pau e hele e mālama i ka manawa.
Ke lawe kokeʻoe iā lākou i ka home, e hoʻomākaukau i kāu mea e hiki ai ke mālama i ka manawa ma loko o ka pule. E kūʻai i nā mea lapalapa'āpala a me nāʻai ma mua i loko o nā pahu Tupperware i loko o ka pahu hauʻona (ʻo Tupperware ikaika a me nā ipu manona he kī ia i ka mālamaʻana i ka meaʻai a me ka maluhia). E hoʻomau i nā mea hanaʻole i hoʻohanaʻia ma ko lākou mau wahi kūpono, e like me kāu pakuhi a iʻole ka pahu hauʻoli, no laila e loaʻa iā lākou ka lima i ka wā e hoʻohana ai.
Nā mea kikola me nā mea kūʻai - ka palaoa palaoa piha | ʻO ka mea kanu a me nā pua - i ka waiūmona almond Hana hou - ka maiʻa ʻO kaʻai a me ka iʻa - ka umauma moa Ka Bakena a me ka Bread - ka pahu momona piha Nā hua momona - lālā |
ʻO kahi hua'ōlelo mai
ʻO ka pahuhopu maʻaneʻi,ʻo ia ka hoʻomākaukauʻana i nā mea āu e hiki ai ma mua o ka wā e hiki ai iāʻoe ke hoʻopau i kāu mau hana i loko o ka pule o ka pule, me ka waiho nuiʻana i ka hālāwai. Loaʻa pahaʻo nā mea a pauʻaʻole e pololei, a ua maikaʻi. Hiki iāʻoe ke hoʻololi i nā kūkuhi e kūpono ai i kāu mau makemake a me ka holonahana pilikino.
Hiki iāʻoe ke kōkua i ka hoʻonohonohoʻana i ka manawa i kāu papalena, e like me kāu e hālāwai ai. Hoʻopiliʻia ka wā i hanaʻia he hōʻailona no ka hana a hōʻemi i nā mea hoʻonāukiuki a me nā kumu.
Inā makemakeʻoe e hoʻolālā i kāu papaʻina pāʻani, eʻimi i ka nui o nā mea maʻi diabetes-friendly i loaʻa iā mākou. ʻO ka mea maʻamau, ponoʻoe e hoʻoikaika i ka palekana a me keʻano. Hoʻomaopopo i ka hoʻopihaʻana i kāu pāpale me nā huaʻai, nā kīʻaha piha, nā meaola lean e like me ka iʻa a me ka moa, nā legumes, a me nā mea lawaiʻa momona. Nui nāʻano nui. ʻO nā meaʻai i ka momona a me ke kinipona e hoʻopiha iāʻoe, e kōkua iāʻoe e hoʻopaʻa i ka nui o ka lawelaweʻana a ma laila e hoʻoholo maikaʻi i kāu kīʻaha koko, ka nui o ka cholesterol, ka kaumaha, a me ke olakino.
> Kālā:
> Ka HuiʻAmelika maʻi maʻi. ʻO ka hoʻolālāʻana. 2017.