ʻO nā koho kohoʻoi akuʻoi loa aʻoi loa
Inā ho'āʻoʻoe e mālama i ka meaʻai maikaʻi, hiki iāʻoe ke pale i nā pōpilikia a me nā'āpana. Akā, pehea e pili ai i nā mea'ākenaʻai? Hiki i nā mea haukale ke olakino? Aia kekahi mauʻoihana iʻoi aku ka maikaʻi ma mua o nā mea'ē aʻe a me kekahi mau mea e hāʻawi ai i kahi waiwai waiwai.
ʻO Cracker Calories a me ka meaʻai
| Nā Ponoʻo Saltine Nutrition | |
|---|---|
| Kākoʻoʻana i ka Laina 5 mau mākiki (16 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 70 | |
| Nā Kalo mai kaʻAmi 14 | |
| Ka Honua Hui 1.5g | 2% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.5g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 150mg | 6% |
| Pailapila 15mg | 0% |
| Carbohydrates 12g | 4% |
| Fiber Dietary 0g | 0% |
| Nalu 0g | |
| Pauna 1g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 0% · Ke Ana 4% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
I ka nui o mākou e noʻonoʻo nei i nā mea pīpī a mākou e noʻonoʻo ai i nā paʻakai-nā pale, nā kīhāhā, nā kīkī uila a mākou eʻai pinepine ai me ka mīpī aiʻole i hoʻopaʻaʻia me ka pīnī pēpē . Hanaʻia kēia mau pīpī e nā hui likeʻole, akā,ʻo ka pono pono no nā paʻakai keʻano likeʻole ma waena o nā hao.
Hoʻokahi hoʻokahi o nā'enela (5 mau pikapika) he 70 calories, 12 mau'olima a hoʻokahi gram o ka protein. Hoʻohanaʻia kekahi mau mīmakai (a me nā mea līlū) me nāʻaila a me ka momona momona. Kālepa nā luna olakino e hoʻoemi a hoʻopau i kāu lawe o ka momona momona.
No laila pehea e hoʻohālikelikeʻia ai nā calo mai ka paʻakai i nā calories i loko o nāʻano haʻuki?
- ʻO kahi hoʻokahi o ka'āpana kope graham (hoʻokahi'āpana'āpana nui) he 59 calories, 1.4 grams o ka momona, 11 grams o ka waihā, 4.4 grams o ke kō, a hoʻokahi gram o ka protein.
- Hoʻokahi hoʻokahi o Triscuit Original (ʻeono puʻuki) e hāʻawi ana i 120 calories, 4 grams ka momona, 20 grams o ka waiʻahu, 3 grams o ke fiber a me 3 gram o ka protein.
- ʻO kahi hoʻokahi o nā Pelzel Crisps (11 mau mākiki) e hāʻawi ana i 100 calories, 0 grams o ka momona, 24 grams o ka waiʻaleʻa, a me 2 grams o ka protein.
- ʻO kahi papahana Carrʻo W ater Crackers (Original) e hāʻawi ana i 60 calories, 1 gram o nā momona, 10 grams o ka waiʻaleʻa, a me ka 1 gram o ka protein.
- ʻO kahi hoʻokahi o Wasa Light Rye Crisp Bread e hāʻawi ana i 60 calories, 0 grams o ka momona, 15 grams o ka waiʻalea, a me 3 grams o ke fiber.
Ke heluʻoe i nā calories i nā mea kuʻi, e hoʻomanaʻo i ka mea āu i kau ai i luna o ka cracker hiki ke hoʻonui i nā calorie ma mua o ka mākeke. ʻO kahi hoʻokahi o ka pīni pēpē (ʻelua punetēpu) e hoʻonui i 190 calories a 16 grams o ke momona i kāu pōʻai.
Loaʻa i nā koho koho hauʻoli
ʻOi aku kekahi mau māmā i nā calories aʻoi aʻe i ka momona. Hiki paha iāʻoe ke kahaha i kaʻikeʻana i kekahi mau'ākani paʻakai i hanaʻia me ke kō . No laila, he mea nui e nānā i ka papa inoaʻoihana eʻike ai i ka loli maikaʻi loa.
- Keebler Club i hanaʻia nā mea hana me ka sukake a me ka syrup maʻamau. Hoʻokahi lawelawe (4 mau pīkiki) loaʻa 70 calories, 3 grams o ka momona, 9 grams o ka waihā, a me kaʻaila ma lalo o hoʻokahi.
- Hanaʻiaʻo Ritz Crackers me ke kō,ʻo ka syrup kulina kiʻekiʻe a me nā hinu i hoʻohālikelikeʻia (trans fat). Hoʻokahi o ka hāʻawiʻana he 80 calories, 0 grams o ka momona, 10 grams o ka waiʻalulu, 1 gram o ke kō, a me 1 gram o ka protein.
- Ua hana pūʻia nā kīhāʻau Wheat me ke kō. Hoʻokahi kikowaena e hāʻawi ana i 140 calories, 5 grams o ka momona, 22 grams o ka waiʻaleʻa, 3 grams o ke fiber, 4 grams o ke kō, a me 2 grams o ka protein.
A pehea lā e pili ana i nā meaʻai'ākenaʻai? ʻO hoʻokahi mea hoʻomaluʻo Cheez-It crackers (27 mau mākiki) e hāʻawi aku i 150 calories, 8 grams o ka momona, 17 grams o ka waiʻalea, a me 3 grams o ka protein.
Hoʻokumuʻia nā kukui Goldfish 140 calories, 5 grams o ka momona, 20 grams o ka waiʻahu, a me 3 grams o ka protein.
Pehea e koho ai i kahi meaʻoi aku ka ikaika
ʻO ka hapa nui o nā mea lapaʻauʻaʻole i hāʻawi i nā pono waiwai olakino. A ma muli o kaʻaiʻana o ka hapanui o mākou i meaʻai'āpiopio, hiki ke maʻalahi i kaʻeleʻana o ka calo i kahi alaʻole . No laila e loaʻa kahi ala e koho ai i kahi meaʻoi aku ke olakino?
Aia. Ma waho aʻe o nā helu kalori,ʻo nā paona o ke fiber i kāu pupuhi hiki ke kōkua i ka hoʻonui i kāuʻaiʻai. No ke aha mai? Ma muli o kaʻaiʻana i ka meaʻai e kōkua iāʻoe eʻike ai i ka hoʻopiha a me ka maikaʻi ma hope o kaʻaiʻana. ʻO ka poʻe eʻai ana i keʻano o ka fiber eʻai iki i loko o nā hola ma hope o kaʻaiʻana a me ka meaʻai.
No laila, inā e ho'āʻoʻoe eʻae a mālama i kahi kaumaha olakino , e huli i nā haʻuki paʻakikī.
No ka huliʻana i kahi kalo me kahi helu fiber'ē aʻe ma lalo o ka lepili Nutrition Facts a eʻimi i nā hua'ōlelo "palaoa piha" i heluʻia e like me kekahi o nā mea mua ma ka papa inoa. Hoʻomaʻaʻia nā pīpī kekeka mai nā'ōpū piha. A iʻole kahi lawelaweʻana o Wasa Fiber Ka'Āina Paʻi Kui Loa i 60 mau calorie, 1 gram o nā momona, 14 grams o ka waihā, 5 grams o ke fiber a me 3 grams o ka protein.
ʻO ke ala maikaʻi loa e kūʻai aku i nā meaʻai meaʻai no ka meaʻai maikaʻi
Inā makemakeʻoe i ka meaʻai i nā mea kuʻi a mālama iā lākou i kou home a laila e noʻonoʻo i kahi e mālama aiʻoe iā lākou . E like me nā'āpana, loaʻa iā mākou keʻano e hoʻoulu ai i nā mea pupuhi. No kēlā kumu, ua'ōlelo nā mea hana i kaʻoihana e mālamaʻoe i nā mea pupuhi mai kaʻike.
- ʻO nā kūlana kiʻekiʻe a me nā kīʻaha liʻiliʻi he maikaʻi loa ia. Inā ponoʻoe e hana iki i ka heleʻana i kāu mau mea momona punahele, hikiʻole iāʻoe ke noʻonoʻo pono.
- Mai mālama i nā paʻi ma ke pākeke. ʻO kahi kīpilikia o kāu kīhini kahi meaʻoi loa e mālama ai i kāu mau pīkī a me nā pēpē. No ke aha mai? No ka mea eʻoi aku ka hoʻowalewaleʻia iāʻoe e paʻi iā lākou ināʻaʻoleʻoe e pōloli loa.
- E kūʻai i nā meaʻai meaʻai i kaʻeke a iʻole ka pahu. ʻOiaiʻo ka waihoʻana i nā pīpī i loko o kahi pahu pala iʻikeʻia e hiki ke kōkua i ka mālama houʻana, e lilo anaʻoe i ka pōmaikaʻi o ka inoaʻo Nutrition Facts inā e hoʻoleiʻoe i kahi pōʻai. Ma ka mālamaʻana i nā paʻakikī i ka pahu mua, he hoʻomanaʻo mau nōʻoe i ke kaloila a me nā momona momona a me ka nui o ke kauʻana.
Aʻo ka hope loa, inā kohoʻoe i ka meaʻai i nā mea pupuhi, maiʻai mau i waho o ka pahu. ʻAneʻane hikiʻole ke nānā pono i ka nui o kāuʻaiʻana i ka wā e hoʻonele ponoʻoleʻoe i ka pōʻai. Ma kahi kūpono, e lawe wale i nā mākiki, e kau iā lākou ma luna o kahi pāpale me kāu punahele hauʻoli maikaʻi loa a hauʻoli i ka lawelawe hoʻokahi.