ʻO kaʻaiʻana i ka meaʻai maikaʻi, kaulike e hiki ke kōkua iāʻoe e mālama i nā kī a hāʻawi iāʻoe i ka ikaika . Makemakeʻoe eʻai i ka meaʻai me ka helu pono o nā calories, nui loa nā meaʻai maikaʻi, a me ka nui o nā meaʻaiʻole heʻino iāʻoe.
ʻAe,ʻo ia ka mea i maʻalahi loa. ʻO kaʻoiaʻiʻo, he hana ia eʻai ai i ka meaʻai maikaʻi, palekana, no laila e hele wau iāʻoe ma ke kaʻina hana.
Ehia mau Calories Ponoʻoe?
Ma ka maʻamau, e makemake kahi makua i kahi ma kahi kokoke i 2,000 a 2,500 calories i kēlā lā i kēia lā e mālama i kona kaumaha. ʻO ka helu o nā calories āu e pono ai ma muli o kou nui maoli, ka mīkini musua, ka paeʻoihana, ka makahiki, a me ke kāne. Aia kekahi mau kaloila a me nā helu helu e kōkua iāʻoe e hoʻohālikelike i kāu ponoi i kēlā me kēia lā. Akā, e hoʻomanaʻo i kēia mau manaʻo kūpono-no ka mea he mauʻano like paha kāu i hana ai, hiki paha iāʻoe ke hoʻonui i nā calorie'ē aʻe ma mua o ka mea i hōʻikeʻia e ka heluhelu. Ma ka manawa lōʻihi, eʻikeʻoe e hoʻololi i ka laweʻana i ka calorie nui a iʻole i lalo ma o ka nānāʻana i kou kaumaha.
E mālama i kahi pahu hanaʻai
Inā makemakeʻoe e lilo i ka kaumaha, loaʻa ka kaumaha, nānā i kou momona, protein, aiʻole ka sodiumʻai, eʻoi aku ka maʻalahi o ka manawa ke hoʻohanaʻoe i ka puke kikoʻai. Hiki iāʻoe ke hoʻohana i kahi pakuhi, aiʻole e hiki iāʻoe ke hoʻohana i kahi polokalamu meaʻai pūnaewele pūnaewele, e mālama i kāu meaʻai ma ka pūnaewele.
Hoʻomaka ma ke kākau waleʻana i nā mea a pau eʻai aiʻoe noʻekolu aʻehā lā ma mua o ka hoʻomakaʻana i kaʻai, no laila hiki iāʻoe keʻike i ka nui o nā calories āu e lawelawe nei.
E nānā i ka nui o nā meaʻaiʻai eʻai nei i kēia manawa a me ka nui o nā mea ponoʻole āu e koho ai.
Ke hoʻomaopopoʻoe i kāuʻai e noho nei, e aʻo anaʻoe i nā meaʻai maikaʻi e pono aiʻoe eʻai i ka mea nui a me nā mea e pono aiʻoe eʻai iho.
E koho i nā meaʻai kūpono
Keʻikeʻoe i ka nui o nā calories e pono ana iāʻoe,ʻo kāu kohoʻana ma muli o ke kohoʻana i nā meaʻai e hāʻawi i ka nui o ka meaʻai maikaʻi no nā calories āu e lawe ai.
No ka laʻana, i ka manawaʻahaʻaina, hiki iāʻoe ke koho i kahi meaʻai olaʻai e like me ke kīʻaha huelaki no kahi 85 mau calories a iʻole kahi kī liʻiliʻi liʻiliʻi no 100 calories. ʻOiai he kahi 15-calorie wale nō ma waena o nā meaʻelua,ʻo ka blueberries ke koho maikaʻi loa no kaʻaiʻai. Hoʻopihaʻia nā blueberries me nā huaora, nā antioxidants, a me ka momona loa. ʻO ka momona'ōpiopio he nui loa ka waiwai o ka meaʻai a me ka nui o nā momona a me nā suga maikaʻiʻole no kēlāʻanoʻano liʻiliʻi.
Eia kekahi hiʻohiʻona: E noʻonoʻo e pili ana i ka kohoʻana i nā iʻa no kaʻai-ʻo 6 mauʻonika o ka mīmona a iʻelima mau lāʻau iʻa. Hāʻawi ka iʻa a me nā iʻa i ka nui o nā calories, akāʻo ka kaona ka mea maikaʻi loa no ka mea he kumu nui ia o nā protein, B huama, a me omega-3 mau momona momona waiwai, aʻo nā koʻokoʻa iʻa nā ukana. ʻo nā momona maʻi a me ka sodium mai kaʻai.
ʻO ka mea laulā,ʻo nā mea olakino ka meaʻaiʻole i uhiʻia i loko o nā mea kanu,ʻaʻole iʻokiʻia i loko o nāʻaʻa,ʻaʻole i'ūniʻia, nani i hoʻomaʻemaʻeʻia, aiʻole i kaʻina. Ma kēiaʻano, ke manaʻo nei mākou:
- ʻAla maikaʻi ka'ōpala; ʻAʻole kahi'āpana'ōleʻa i.
- ʻO kahi'āpana mīpī'ōpiopio iʻoi aku ka maikaʻi ma mua o kahi kalo mīmū māmā.
- ʻO Turkey a iʻole ka moa ma lalo o nā momona momona ma mua o nā meaʻulaʻula.
- ʻO ka palaoa a me ka palaoa he nui ka mea i hāʻawi aku i ka fiber ma mua o ka keʻokeʻo, ka palaoa a me ka palaoa.
- ʻO ka'ōpalaʻo ka'ōkōkī'ōmaʻomaʻa piha aʻoi aku ka maikaʻi ma mua o ke kōkoʻa o ka popo.
ʻO kaʻaiʻana i ka meaʻai maikaʻi, palekana e pili ana hoʻi i kaʻaiʻana i nā meaʻai likeʻole. E koho i nā meaʻai mai kēlā me kēia o nā meaʻai i mea e maopopo ai ke loaʻa iāʻoe nā meaola a pau āu e makemake ai. A e koho i nā meaʻai maikaʻi,ʻaʻole nā meaʻona paʻakikī.
Ināʻaʻoleʻoe i maopopo i nā meaʻai kūpono o nā mea i hoʻolakoʻia, e hoʻomaopopo pono e heluhelu i nā meaʻai pono e pono ai ka hoʻomaopopoʻana i nā meaʻai kūpono no ka nui o nā calorie ma ke kau.
Nā Pūnaewele Laʻa Lapaʻau a me Ka Makani
E koho iʻelua aʻekolu mau kōkua mai ka lawaiʻa a me ka helu calcium i kēlā me kēia lā.
Ināʻaʻoleʻoe makemake, aʻaʻole hiki keʻai i nā hua puaa, eʻimi i nā'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo hohonu a me ka waiʻalani ikaika a me nā meaʻai'ē aʻe.
- 1 kaona o ka waiū liʻiliʻi aiʻole ka momona
- 2 kupanaha
- 1 ka ipu waina
- 1/3 kīʻaha o ka palaoa kuʻi
- 1 kapu i kaʻaila ala
- 1 kīʻaha i kālua aiʻole ke'āpoli
ʻO kaʻohi a me ka pahu
Ke hōʻike nei ka 'Oihana Hoʻonaʻauao oʻAmelika Hui Pūʻia eʻaiʻoe i kaʻai a me kaʻeono o ka palaoa a me kaʻai i kēlā lā i kēia lā, aʻo ka hapalua o ia mau lawelawe mai ke kī piha .
ʻO nā'ōpū a me ka palaoa heʻano maikaʻi loa ia e loaʻa ai ka lawaʻana o ka fiber i kāuʻai a me ka hoʻonuiʻana i nā meaʻai a me nā mineral.
- 1 pōpō o ka palaoa palaoa a pau
- 1/2 ka lālā laiki
- 1/2 kapu kīʻina kīʻina
- 1 kīʻaha o ka palaoa'ōpala
- 1/2 ka oatmeal
- 4 aiʻole 5 mau mīkini palaoaʻai
- 2 pīpī lele-popped popcorn
Nā hua a me nā mea ulu
ʻO ka hua a me ka huaʻai hoʻolaha i ka nui o nā huaʻai, nā mineral, nā phytochemicals, a me ka fiber. Loaʻa paha iāʻoeʻelua 2 aʻekolu paha mau kapu, aʻoi aku paha,ʻo nā lau i ka lā , me kekahi hua. He mea paʻakikī ke noʻonoʻoʻana i ke olakinoʻole me kaʻaiʻole i nā hua a me nā meaʻai. Pono nā huaʻai maikaʻi a me nā mea kanu e lawelawe ai i nā koho:
- 1/2 kīʻaha o ka palaoa
- I hoʻokahi'āpana o nā hua hou e like me ka'ōlū, ka pua, a iʻole ka piʻa
- 1/2 kaʻaila
- 1/2 kapu hua e like me nā huapona aiʻole nā hua
- 1/2 hapa kīʻaha o nā pīniʻeleʻele a iʻole nā pāpū
- 1 kaʻuala liʻiliʻi liʻiliʻi
- 1 kīʻaha o nā pāpū uliuli
- 1 ka ipu kapu brocooli
Nā Pūnaewele Pūnaewele Ola
Hiki iāʻoe ke loaʻa nā pūmua a pau e pono aiʻoe mai nā kumu lāʻau likeʻole me nā pūpū maloʻo a me nā nīkeke, akāʻo ka hapanui o nā kānaka makemake i kaʻiʻo, iʻa, a me nā hua manu i kumu no lākou. Ponoʻoe i 2 aiʻole 3 mau kōkua o nā meaʻai i kēlā me kēia lā.
- 3 ounce o ka nihu beefsteak
- 3'anea o kaʻiʻo pua puaʻa
- ʻO kahi umauma liʻiliʻi o ka moa
- 6 'auneke o ka iʻa'anā i'ailaʻena e like me ka iʻa maʻemaʻe a tuna paha
- 1½ kīʻaha o nā pī maloʻo maloʻo e like me ka niho piʻona a me nā bean
- 1 'auneke o nā hua,ʻelima 25 mau'alemona, 13 mau mīkini a 9 walnuts
Nā momona a me nāʻaila maikaʻi
ʻO Olive a me ka hinu canola nā momona maikaʻi. Pēlā nā'elemona momona omega-3 i loaʻa i loko o ka iʻa, ka walnuts, nā hua'ulakin, nā hua loli, a me ka meaʻala.
Heʻino nā palapili aʻaiʻana i ka momona momona -e like me ka momona i ka meaʻulaʻula -ʻaʻole i'ōleloʻia. ʻAʻole ponoʻoe e hoʻohui i ka nui o kaʻaila hou i kāuʻai, e hana pono i ka meaʻai a me ke kohoʻana i ka meaʻai, a laila e hana maikaʻiʻoe.
- 1 'auneke o nā hua,ʻelima 25 mau'alemona, 13 mau mīkini a 9 walnuts
- 3'unema o ka iʻa iʻaʻaila i kāhuaʻia e like me ka waikaona a me ka tuna
- 2 punetēpulu o kaʻailaʻaila no ke kuke aiʻole i kāwili pūʻia me ka vīnega no ka ulana pale
- 1 punetune o kaʻaila waila no kahi saladi
- 1 teaspoon nā kumulāʻau flax i kālaiʻia
- ʻO kaʻaila Canola no ka kukeʻana
- ʻO ka hinuʻaila no ka kukeʻana
ʻO ka meaʻaʻole eʻai
Inā loaʻaʻole iāʻoe kekahi mau pilikia pili olakino (kamaʻilio i kāu kauka),ʻaʻole ponoʻoe e hoʻokuʻu i kēlā me kēia'āpana "mau meaʻino". E hoʻopau wale i kaʻai piha o nā meaʻai i ke kiʻekiʻe i ke sukakai, ka momona, ka sodium, a me nā calories.
E mālama i kēia mau meaʻai e like me nā hana maʻamau:
- ʻO nā meaʻono - desserts, candy, a me nā mea inuʻono
- 'Aiʻa momona - nā mea momona, nā meaʻai momona, nā meaʻai i'ōlehuʻia
- ʻO ka nui o nā calories - nā meaʻai sugary, nā wahie kaumaha, a me nā kiʻi
- ʻOi aku ka sodium - nā meaʻai nui i hoʻoponoponoʻia, nā meaʻai i hoʻomākaukauʻia, nā kānana hou, a me nā huaʻai
ʻO ka Carbohydrate, Ka momona, a me ka pale pale
Pono e mālama i ka meaʻai maikaʻi i ke kūpono pololei o nā'ōpū, nā momona, a me nā protein. Pili ke USDA iāʻoe e loaʻa i kahi 50% o kāu mau calorie mai nā huapiʻa, 30 pakeneka mai nā momona a 20% mai ka pilina.
Ināʻoe eʻai i nā lawelawe i'ōleloʻia no kēlā me kēia'āpanaʻai aʻaʻole hou aʻaʻole paha iʻole, e loaʻa iāʻoe kāu mau huaola nui i makemakeʻia me ka hoʻohanaʻole i nā calo he nui loa. Hiki nō hoʻi iāʻoe ke hoʻohana i nā nui o ka nui a me ka hoʻolālāʻana i ka palaoa e hoʻomaopopo pono iāʻoe wale nō ka nui o nā mea a pau.
Kūkākūkā i ka liʻiliʻi
He nui ka poʻe i pilikia i ka hoʻokaʻawaleʻana . Hiki ke paʻakikī ke nānā aku i keʻano o ka nui o ka lawelaweʻana i nā meaʻai a pau a ināʻaʻoleʻoe e mālama i kāu nui, hiki i ka manawa maikaʻi eʻai nuiʻoe.
E heluhelu i nā lepili a hoʻohana i ka pāʻani kīhini ke loaʻa iāʻoe ka pilikia a me nāʻano nui no nā mea i hoʻolakoʻia. E makaala i ka wā eʻai aiʻoe i nā hale kūʻai haleʻai a me nā ke kope. ʻO ka pahu'ekeʻele maʻamau i loko o kahi keke kope he like ia me 5 mau 'ai o ka berena a me hoʻokahi meaʻai i hōʻonaʻia i kahi haleʻai meaʻai wikiwiki e like paha me nā calories āu e pono ai no ka lā a pau.
Ināʻoe ma ka home a ma kahi haleʻaina paha, e hoʻohana i kēia mau kōkua no kaʻikeʻana i nā nui o nā meaʻai maikaʻi i nā manawaʻai:
- 3 ounce o nā meaʻai -ʻO kahi lawelawe e like me ka nui o kahi papa kāleka.
- 1 kapu o ka paku - Hoʻokahi lawelawe e pili ana i ka nui o ka lima kī paʻa.
- 2 punetēpō o ka pīpī pēpē - Hoʻokahi lawelawe e like me ka nui o ka pōpō ping-pong.
- 2 mau'ōmole o nā lau 'āmakai lauʻoʻo - Hoʻokahi lawelawe e pili ana i ka nui oʻelua mau puka paʻa.
- 2 ounce o ka laʻau - Hoʻokahi o ka lawelaweʻana e like me ka nui o 2 dominoes.
- 1 kīʻaha o nā mea kanu uliuli - Hoʻokahi lawelawe e pili ana i ka nui o ka'ōleʻa lelo.
Ke lawelaweʻoe i kāuʻai i kahi pālahalaha, e māhele i ka pāʻani iʻehā mau. Hoʻokahi hapahā no kāu lawelaweʻana i ka meaʻai a iʻole pūmua. Hoʻokahi hapaha no ka lawelaweʻana i nā'ōponaʻakika starchy e like me ka pātaʻi, ka palaoa, ka palaoa, ka laiki, ka uala, a me ka palaoa. E hoʻopihaʻia ka hapalua o nā pāpale i nā mea kanu kalo ma lalo, ka saladi, a hua paha.
E hoʻomanaʻo i ka waiūpaka, ka margarine, nā kuʻuna, ka lau, a me ke kāhili e hoʻomoe i nā calories i kāu pāpale, no laila e hoʻohana i nā mea liʻiliʻi. ʻO kaʻoi aku ka maikaʻi, e hoʻohana i kaʻailaʻaila, ka wai lemon, nā mea kanu, a me nā meaʻala e hoʻoulu i kahi meaʻala i kāu meaʻai.
Mai Kiola i nā Meʻa
Inā makemakeʻoe iʻekoluʻai nui i kēlā lā i kēia lā aiʻoleʻekolu mauʻai liʻiliʻi a me nā'āpanaʻelua, e lilo i mea maʻamau eʻai mau. Hiki ke nānā aku i ka meaʻai i keʻano palekana kaumaha, akā, hiki ke kākoʻo i ka manawa eʻike anaʻoe ua pōloliʻoe ma hope aku o ka lā, e hoʻokuʻu anaʻoe i nā calorie ma mua o kou pono.
(Inā maopopoʻole iāʻoe ka mea e'ōlelo ai kāuʻai e pili ana iāʻoe a me kouʻano nohona, hiki kēia pāʻani e kōkua!)
Puna:
Ka Moku'āinaʻoʻAmelika Hui PūʻIa no ka Hoʻolālā Ola a me ka Hoʻohanohano. Nā Dietary Guidelines no nāʻAmelika. "