Pono ka koʻi no nā iwi ikaika a me nā niho, a he mea pono no hoʻi e hana i nāʻiole a me ka noʻonoʻoʻana o kou mauʻiʻo a hoʻomaha maikaʻi. Loaʻa iāʻoe kēlā calcium mai nā meaʻai āu eʻai ai.
ʻOiai he nui nāʻai laʻaʻole i waiwai nui i ka calcium ,ʻo ka wai lawaiʻa he kumu maikaʻi loa ia o ka momona e'āpono aiʻo ia he hui kai. Wahi a ka 'Oihana Huiʻai oʻAmelika Hui PūʻIa, pono iāʻoe e pili ana iʻekolu mau lawai wai i kēlā lā i kēia lā.
ʻO ka lalo o ka lawaiʻa he hiki ke kiʻekiʻe i ka momona momona. A inā paha e hakakā ana ka poʻe akamai no kaʻinoʻole o ka momona o nā momona,ʻaʻole lākou he mea e pono aiʻoe, no laila e koho i ka momona momona a me ka momona a me nā hua puaʻa no ka mālamaʻana i nā momona a me nā calories ma ke kai.
E hoʻomākaukau i kahi mea momona waiwai a me nā meaʻono? Eia 13 mau ala e hoʻohana ai i nā hua puaa e loaʻa ai ka nui o ka punaha i kēlā me kēia lā.
1 - E inu i ka waiʻona he mau manawa pinepine
ʻO ka inuʻana i ka'ōmole nui o ka waiūʻeleʻele,ʻo ia ka ala maʻamau loa no kaʻaiʻana i ka waiu. ʻO kahi o ka waiʻewalu heʻeono o ka waiū e kokoke 300 milligrams o ka calcium, kahi kokoke i ka hapakolu o nā mea āu i makemake ai i kēlā me kēia lā (kahi nui o ka poʻe mākua e pono ai 1,000 milligrams o ka calcium i ka lā ).
2 - Hoʻokomo i nā hua i kāu mau momona
Hoʻohui i kahi liʻiki liʻiliʻi i nā meaʻai'ōmaʻomaʻo e hana i nā meaʻelua. ʻO ka mua, ke ho'ōla neiʻoe i kāu laweʻana o ka kolamu, aʻo ka lua, ke hoʻohui neiʻoe i kahi meaʻono he nui (pēlāʻo ia e piha i nā meaʻaiʻai).
ʻO ka hōʻonaʻana i ka pīnati i nā māmā he mea maʻalahi, e kau wale i ka palaoa i ka mea i hoʻouluʻia ma luna o nā meaʻai i hoʻomoʻaʻia. E mālama i ka nui o nā mea nui, hoʻokahi wale nō kapu a me kahi kīʻaha o ka chidddar cheese. E hoʻopili i kahi 200 miligrams calcium a me 170 mau calories i kāuʻai. ʻO kekahi mea'ē aʻe,ʻo ia ka hanaʻana i kaʻaki liʻiliʻi i hanaʻia me ka paʻakai a me ka waiū no ka 225 milligrams calcium no ka 1/3 kapu kīʻaha.
3 - E hana i kahi lime
ʻO ka inuʻana i kahi smoothie i hanaʻia me ka waiū a iʻole ka calcium ka mea e kōkua ai i kaʻai o ka lālepa lā, a pēlāʻoe e pōmaikaʻi mai nā hua huamela, nā mineral a me ka fiber e hele mai me kēlā mau huaʻai maikaʻi a me nā mea maʻi.
ʻO ka hua laʻau maikaʻi e like me nā hua, ka waiū a me ka wai, kaʻakika, a me ka hau, akā he nui nā mea noʻonoʻo a me ka leʻaleʻa maikaʻi. E mālama pono i ka 'ai no ke kelepona e noi ai eʻoki hou i ke kōpaʻa a me ka syrup no ka mea,ʻaʻohe pono no nā calorie'ē aʻe.
4 - Eʻai i ka palaoa
ʻAiʻia kaʻalani i ka palaoa i hanaʻia me nā pāpū i huiʻia me ka waiū. Hoʻokahi wale nō kīʻaha momona momona ma kahi o 140 miligrams o ka calcium a me kahi 160 calories. E lawelawe i ka nihi liʻiliʻi e like me kahi'āpanaʻai meaʻai-aiʻole ma luna o ka meaʻai a me kahi sacel (ma kahi o ka pīpī liʻiliʻi piha). Hoʻohui maikaʻiʻia ka papaʻi me nā hua a me nā hua.
5 - Yogurt me Granola a me Berries no ka Hōʻaleʻa
ʻO ka momona momona a me ka momonaʻole i piha i ke kāpona me ke kinipona i ka wā e hoʻokomoʻia ai me ka momona momona a me nā pomegranate pomegranate e loaʻa iāʻoe ke kakahiaka maikaʻi maikaʻi. Makemake au i ka'ōlelo Helene Greek ma kahi maikaʻi loa no ka mea heʻanoʻoluʻolu. ʻO nā huapulu, nā mikika, a me nā'āpana kāpiliʻia e hana likeʻole aʻo lākou nā mea maikaʻi loa o nā huaora, nā minera, a me ka fiber.
6 - E hana iā Herbed Feta Appetizers
Eia ka manaʻo maʻalahi a me ka maikaʻi. E hoʻomoʻi i nā kaʻina he 1-iniha o ka cheese cheese ma nā skewers a hoʻoulu i nāʻoliva, kukama, a me nā mīmakau. Hoʻokahi o kahi 84 miligrams o ka calcium a me 50 calories. A iʻole e lawelawe i nā kī kī cheese i loko o ke pola me nāʻoliva a me nā paʻi pita.
7 - E loaʻa ka Smollie Bowl no ka Pōʻakai
ʻO kekahi ipu kīʻaha like me kahiʻoluʻolu e inu ai koe keʻole ka lahilahi, no laila e hoʻohanaʻoe i pola a me kahi spola ma kahi o ke aniani a me ka mauʻu. E lawe i kekahi mau mea'alaʻolu laulā a hoʻonui aku i ka hau a iʻole kekahi mea nui e like me nāʻohe i'ōwili maloʻoʻia, aiʻole he puna nui o ka pīnī paʻa . Hiki iāʻoe ke hoʻohana hou i ka yogurt (a me ka nui aku o ka calcium) e hoʻoulu i kāu kīʻaha.
Hoʻokomo pinepineʻia nā kapuahi lūlū me nā hua houʻaʻole i kūpono no ka pono maoli akā no nāʻano nani nani. Hana i kāu hanaʻalani a hana paha ma ke kāwiliʻana me nā nati, nāʻanoʻano, granola a me nā hua maloʻo a hua paha.
8 - E pākuʻi i ka Parmesan Lele i kahi Huamata
ʻO ka pākē Parmesan he paʻakī maloʻo a maloʻo ma lalo o ka momona a me nā calorie ma mua o ka nui o nāʻano o ka lihi. Hoʻokahi oʻawa o ka pī Parmesan i kahi o 300 miligrams calcium a ma luna o 100 calories wale nō. (E hoʻohana i ka mea maoli -ʻo ka paukena, nā mea i kālaiʻia i ka'ōmaʻomaʻo'ōmaʻomaʻoʻaʻole ma kahi o ka maikaʻi.)
E pākuʻi i nā'āpana Parmesan i kahi salakeke'ōmaʻomaʻo. He kūʻono maikaʻi loa ia no ka sāladina Ceasar a he meaʻoluʻolu paha, akāʻo ka meaʻaiʻono,ʻo ka huapalapala arugula.
9 - Loaʻa i kahi kāloka Latte
ʻO ka caffe latte he ipu inu kope i hanaʻia me ka espresso a me ka waiū i ka waiū, a ke loaʻa nei lākou i nā hale kūʻai kope ka mea e ulu nei i kahi kokoke i nā kūlanakauhale a pau. Hiki ke loaʻa iāʻoe ka pōmaikaʻi olakino , a ināʻoe e hoʻohui i ka waiū, e loaʻa ana iāʻoe ka lā'ī olakino o ka calcium.
E mālama i kāu kalo latte lean me ke olakino ma ke kauohaʻana i ka waiū nonfatā a hoʻokuʻu i nā syrup pai i hoʻonāuki waleʻia i nā calories nele.
10 - E lawelawe i ka palaoa a me ka hua Kabobs
E kiʻi i nā huaʻono maikaʻi loa a me ka liʻakai a me nā kālepa a hana i kēia mau hīnaʻi a me nā hua hua. E koho i kahi mea e like me ka cheddar a iʻole ka Swiss kuhi a iʻole kekahiʻano o ka liʻi eʻole e hīlū aiʻole e hāʻule paha mai nā skewers. E hoʻohui i nāʻano līlū a me nā hua aiʻole lāʻau me kahi mea like me nā'ōlaʻa a me ka palaoa.
11 - Hana i kahi Yogurt Pafait
ʻO kahi hana i hanaʻia me ka lama, nā hua hou, a me nā'ūpī kohiʻia aʻikeʻole paha i ka granola a maikaʻi ka maikaʻi, akā ua maikaʻi loa ia noʻoe. Hoʻokomoʻia ka yogurt me ka calcium, aʻo nā hua waina nā mea kanu a me nā minera.
No kekahi meaʻokoʻa, pehea e pili ai i kahi pāpaʻi yogurt pāhili i hanaʻia me nā pineapple chunks a me ka niu niu? A iʻole paha e pili ana ka yogurt i nā pika a me nā pecans a me ka almond.
12 - E hana i kahi uku palaha
ʻO ka hua palalapala he huaʻona maikaʻi a me ka maikaʻi i hanaʻia me nā tōmato, ka mozzarella, a me ka basil, i hoʻomoʻa pinepineʻia me kaʻailaʻaila, ka paʻakai, a me ka pepa. ʻO ka laulā Mozzarella ka emi i loko o ka mea kanu e like me nāʻanoʻano o ka lihi ma muli o ka emi o ka momona. Hoʻokahi oʻa aʻoi aku i 200 milligrams o ka calcium a emi iho ma lalo o 75 mau calories.
13 - E hana i kahi Kalina a me Veggie Sandwich
ʻAʻohe mea'ē aʻe e pili ana i ka hōʻokiʻana i ka sīkeke i kahi pupuhi a me ka sandwich turkey, akā ke manaʻo nei wau e loli ana i ka lawaiʻa me ka momona a me ka liʻakai he kohoʻoi aku ka maikaʻi. E koho i ka palaoa'ōpiopio a pau , nā kukama crunchy, nā'ōmole'ōmaʻomaʻo maʻamau, nā lālā'ōpiopio a me kahi'āpanaʻelua o kāu punahele no ka lāʻai hauʻoli a maikaʻi.
ʻO kahi hua'ōlelo mai
He mea nui loa ke kalaika e pono aiʻoe eʻai i nā meaʻai momona i kēlā me kēia lā. He kiʻekiʻe nā hua laʻauʻai i loko o kēia kolekole nui aʻoiaiʻo ka nui o nā hua lawaiʻa ke kiʻekiʻe i ka momona momona,ʻo ka lōʻihi o kāu kohoʻana i ke akamai,ʻo ka waiū a me nā meaʻai'ē aʻe e hiki ke lilo i wahi o ka meaʻai maikaʻi.
> Kālā
> Ke KeʻenaʻOihana Hoʻonaʻauao'Āina o Dietary Supplements. "Ka Hua'ōleloʻIke Mau Loa."
> Ka 'Oihana Hoʻonaʻauao'AihanaʻAmelika Hui PūʻIa. "Nānā Nūnakino Kūʻokoʻa no Nānā Kūʻokoʻa 28."