E aʻo pehea eʻai ai i nā meaʻai hou aku no ka poho kaumaha
ʻO kekahi mau meaʻaeʻa e pale i ka protein no ka mea, he nui nā meaʻai momona i ka momona a me nā calories. Akā, aia nāʻano olakino e loaʻa ai ka pilikino i kāuʻai a e nele i ka kaumaha. E hoʻohana i kēia mau kuhikuhi eʻai i ka nui o ke kinona no ka make kaumaha a me ke olakino maikaʻi.
Hiki iāʻoe ke kōkua iāʻoe e lilo i ka kaumaha?
Makemake nā kānaka i ka pōloli i ka wā e hele ai lākou i ka meaʻai e lilo ai ka kaumaha.
Akā ināʻoe eʻai i ka waiwai nui aku,ʻaʻole ka makemake o ka nele i ke kaumaha. Hiki i nā kumu maikaʻi o ka pilina leanō ke kōkua iāʻoe e noʻonoʻo pono a piha i ka lā, e hiki ai ke kāohi i kou makemake i hiki ai iāʻoe keʻalo i ka māmā wikiwiki .
ʻO Sarah Berndt, MS, RD, CD, CPT he meaʻai a me ka mea hoʻolako i mea pilikino i hōʻoia. Hōʻikeʻo iaʻaʻole wale i ka protein e hoʻonui i ka nohoʻonoʻona -ʻo kēlā manaʻo o ka piha piha-akā,ʻo ke kīʻaha leanō ka mea e kōkua i ka hoʻoikaika i ke koko koko, hoʻolako i ke kākoʻo palekana, a me ke kōkua iāʻoe e mālama i ka hanana olakino .
No laila peheaʻoe e loaʻa ai ke kinona kālā e lilo i ka kaumaha ? Ua manaʻoʻo Sara e loaʻa i kekahiʻano o ka protein i kēlā me kēia pāʻina. He mau manawa wale kēia e loaʻa ai ka noʻonoʻo a hoʻokomo i ka protein i kēlā me kēia pāʻina, i loko o ka manawaʻahaʻaina a me ka leʻaleʻa.
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- Hana i ka meaʻai maʻalahi
ʻO kahi o nā kumu maʻamau loaʻaʻole iʻai nā kānaka i ka meaʻai iʻoi aku ka paʻakikī i ka hoʻomākaukau. E nānā kākou i ka meaʻai,ʻaʻole lawa ka microwave i kaʻiʻo. Akā, he nui nā meaʻai maʻamauʻole e hoʻomāmā ai i kaʻai a me ka olakino. ʻO ka George Foreman Grill he inoa ia i kaulana i ka nui o nā mea make.
Hōʻikeʻiaʻo Sarah he mea maikaʻi loa ke hoʻomākaukauʻana i ka meaʻaiʻole ka momona . Ma waho aʻe o ka moa,'ōleloʻo Sarah i ka hoʻouluʻana i ka pipi, ka puaʻa momona, kaʻiʻo pīni a me ka tofu.
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He nui nā manaʻo no nā'ōleʻa olakino a me nā hua'ōpiopio keʻokeʻo i kaulana i nā meaʻona maikaʻi. Akā, hiki iāʻoe ke noʻonoʻo a hana i ka lauoho olakino a me ka frittata manu ma ka pō o ka Sabati a laila e hoʻokaʻawale i ia no kaʻaina awakea i loko o ka pule. ʻAi like kaʻiʻo, nā kumukūʻai e hana i ka umauma wela maikaʻi a ua maʻalahi lākou e lawe i ka hana i loko o nā waihona o nā mea hoʻokahi.
Eia hou, hiki iāʻoe ke hōʻano i nā mea'alaʻula iʻa i nā meaʻai'ē aʻe āu i manaʻoʻole ai. E hoʻolei i nāʻulaʻula i nā kalo, nā lole hua mūlū maʻamau i loko o kahi uku salade pīni a me nā hua manu paʻakai i paʻiʻia i ka sanwisi. ʻO ka'ōpū o ka puaʻa he meaʻono iki loa ka mea hiki iāʻoe ke hoʻonui iā lākou i nā mea a pau me ka hoʻololiʻole i ka meaʻono.
- E koho iā Veggies me kahi Paʻa
Ma keʻano laulā,ʻoi aku ka nui o nā kinona i nā kumu lāʻau. Akā,ʻaʻole ia i keʻano o ka mea pilikino i loko o nā mea kanuʻaʻole hiki ke hoʻololi i kāu waihona pūnaewele. ʻOi aku kekahi mauʻoihanaʻoi aku ma mua o kekahi. ʻO nā kumu punaewai maikaʻi o nā protein e komo ana i ka broccoli, ka'ōniwi, ka kale, ka'alapelu, a me nā mea'alapoko. ʻO kekahi hua i loko o nā meaʻai. ʻO kahi pulu, he laʻana, hiki ke komo i loko o 2 maumu o ka meaʻai.
- Ka Hoʻoponoponoʻana ma nā Legumes, Beans, Nati
No nā meaʻaiʻole i ka meaʻai,ʻo kou kumu punahele maikaʻi loa he mau lelole ia . ʻO kekahi kīʻaha pīpī pipi, e like me keʻano he 14 mau momona. ʻO ka liʻiliʻi ma mua o ka loaʻaʻana o ka umauma moa , akā inā e hoʻohuiʻoe i nā bean me nā mea kanu momona protein, e hoʻopauʻoe i kahi meaʻai kīpili kiʻekiʻe. ʻO Quinoa kekahi mea legume kaulana i waiwai nui.
ʻO nā pīni a me nā huaʻai kekahi mea maikaʻi i nā'āpala no ka mea maʻalahi ke kukeʻana i mua a laweʻia. E mālama wale i ka kohoʻana i nāʻano maikaʻi. Kūleʻa nā pīni kuiki, akā nui ka nui o ka paʻakai a me ka paʻakai. Inā hiki iāʻoe ke hana i ka manawa e kuke ai i kāu mau beana mai ka'ōpala, eʻoi aku ka maikaʻi. A koho i nā huaʻonaʻaʻole iʻoluʻoluʻia a hoʻomaikaʻiʻia.
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E hōʻoiaʻiʻo paha iʻole paha, hiki iāʻoe ke hoʻokomo pū i loko o ka meaʻai maikaʻi . ʻO ka momona momona me ka hua he mea nui loa. ʻO keʻano o ka yogurt kāhili e hoʻomau i ka nui o ka pilikino, akā e hoʻomanaʻoʻoe eʻai i kēiaʻano maikaʻi i ka hoʻomehanaʻana (ʻo nāʻano anuenue a me nā hilinaʻi) e like me keʻano o nā sukalāʻau a me nā meaʻono.