He mea paʻakikī ke mālamaʻana i ke kaumaha maikaʻi inā makemake mau loaʻoe! E heluhelu i ka loaʻaʻana o nā meaʻaiʻelima e hoʻopiha ai iāʻoe me kaʻole e kau i lalo.
ʻO Pouched Tuna a me nā mea'ē aʻe Lean
ʻO ke kinonaʻo Lean ke aliʻi i ka wā e pale ai i ka pōloli. Hoʻomaʻo wau e hoʻokomo i nā meaola i kēlā me kēia meʻa a me ka meaʻai. Hoʻopiha wau i koʻu pōloli a keʻakeʻa nei iaʻu i ka hana maʻalahiʻole, a ua kāpae ke noiʻi iaʻu.
Uaʻike nā haʻawina he pilikino ka mea eʻoluʻolu ai nā kānaka ma mua o nā meaʻai'ē aʻe. ʻO kahi o kaʻu punahele punahele o ka protein i hoʻopaʻaʻia i tuna: StarKist e hana i nā poukō makaukau e hoʻohanaʻia i ka wā i hoʻomaʻamaʻaʻia a maikaʻi loa. ʻO wau hoʻi he puni o ka umauma moa liliʻole o ka pou, ka'ōpū lean, a me ka pipi momona. ʻO kahi ala maikaʻi e loaʻa ai ka pilina lean i kēlā me kēiaʻai,ʻo ia ke hoʻomohala i ka hui o ka moa a me ka puako i ka hoʻomakaʻana o ka hebedoma a hoʻokomo i nā meaʻai likeʻole i kēlā me kēia lā. A he nui nā kūpuni o kēlā mau pale iʻa i loaʻa i ka lima!
ʻO Spaghetti Squash a me nā mea'ē aʻe
ʻAʻole ia he mea huna na kaʻaiʻana i nā mea nui e hoʻopiha iāʻoe. Akā,ʻo nā'āpana nui o nā meaʻaiʻino e hoʻonui i nā calories i kou lā. ʻO ia ke kumu e makemake ai wau e hoʻopiha i kaʻu meaʻai me ka lolo kalo, nā mea nui e like me ka sshhetti squash.
ʻO ka hoʻomauʻana i kāuʻai a me nā pōkō e kōkua iāʻoe e piha i ka piha. E hoʻomanaʻo, nā meaʻai nui loa e lawe i kahi lumi i loko o kou'ōpū!
Hiki iāʻoe ke hoʻomākaukau i nā sshhetti squash a huli hoʻi i ka zucchini i kahi meaʻoi aku no nā pā pasta.
ʻO nā mea'āpana hana kiʻekiʻe a me nā mea'ē aʻe
Inā pōloliʻoe i waena o nā meaʻai,ʻo ka manawa pinepine no ka loaʻaʻole o ka meaʻai i ke kinowona. E hoʻomau mau i kekahi mau'āpena pūmua-kokoke i nā pūʻali kokoke i ka mālamaʻiaʻana inā hiki ke hoʻopaʻa iā lākou i loko o kāu pēke, kaʻa, a me ka pakuhi keʻena paha.
ʻO Jerky kekahi o kaʻu hele-i nā pōpilikia pōpilikia: He meaʻono, piha i ka protein, a loaʻa i loko o nā kinaiʻoni ... me nā mea i hanaʻia mai ka puaʻa a me ka moa! Aia kekahi mauʻano vegan. ʻO wau nō hoʻi heʻano momona momona no ka momonaʻole e like me ka'ā'ā nui-protein.
ʻO nā hua kiʻekiʻe
ʻO kekahi meaʻai'ē aʻe e hoʻopiha iāʻoe: Fiber! Hoʻomaopopo ka fiber, a uaʻikeʻia e kōkua i ka pohō kaumaha. ʻO ka huaʻo kahi kumu maoli maoli o ke fiber. ʻO wau ke aloha i nā kumulāʻau Fuji, akā,ʻo nā hua o ka fiber-ific ke kālaiʻia he mau lālā a me nā mākoki. Hiki iāʻoe keʻai i nā 1 1/2 mau kīʻaha o kēlā mau hua no kahi o 100 calories, a no ka lawelaweʻana i nā paʻi ma kahi o 12 grams o ke fiber! ʻO ka hua'ōlelo Helene nuiʻole i ka waina a me nā hua waina no ka meaʻai kīʻaha e hoʻopihaʻia me ka pilikino a me ka fiber, a e aloha aku i ka poʻe pōloli.
ʻO nā mea momona kahiko a me nā mea kanu'ē aʻe
ʻOiaʻiʻo,ʻo kekahi mau kahīpika he mea nuiʻole i nā calories. Akā,ʻo nā meaʻai i loko o nā kīʻahaʻokoʻa likeʻole, nā pīni, a me nā lau'ōmaʻomaʻo-he mau kukū māmā e hāʻawi i kou kino i ka ikehu e pono ai. He mea nui loa ke nānā aku i kāu mauʻai i ka wā eʻai anaʻoe i nā pūhaka, akā, no ka mālamaʻana i ka pōloli ma ke kahakai, pono nā lawelawe kūpono. ʻO nā'ōpiopio kahiko kahi o kaʻu punahele punahele o nā kānana piha: e nānā i kēia kulekele i ka hoʻonaniʻana i ka wā e hiamoe aiʻoe!
Ka maikaʻi: Wai!
ʻO ka mea hiki i kahi mea e'āpono ai no kēlāʻano manaʻo nui o ka pōloli,ʻo ia ke make wai. He mea maʻalahi ka hoʻopilikia i ka makewai me ka pōloli, no laila e mālama pono i ka wai i ka lā a pau. Hoʻopili iki i kēlāʻona wai aʻikeʻoe e hele aku kāu mau momona.
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!