'Ōlelo kekahi poʻeʻaʻole ponoʻoe eʻai i nāʻano pōkole ke nānā akuʻoe i ka TV. Akā,ʻaʻole wau e noʻonoʻo i ka paʻiʻana i ka nānāʻana i ka'ōpiopio he meaʻino wale nō, akā,ʻaʻole e lilo i zombie naʻaupō. ʻOiaʻiʻo, ke manaʻo nei au he mea maikaʻi kahi eʻimi ai i ka hauʻoli i ka loaʻaʻana o nā meaʻai hou i kou lā a hiki i kou kohoʻana i nā mea pono eʻai ai.
ʻO nā pōkole maikaʻi loa o TV me nā calories , hoʻokauʻia me nā huaora a me nā minelala, a me ka maikaʻiʻole,ʻaʻole i maʻalahi no ka meaʻaʻoleʻoe e makemake e hōʻino i kou wahi moe a e noho paha ma luna o kahi puʻu pīlaʻi.
Eia kekahi o kaʻu mau manaʻo punahele:
Nā Haumāna A me ka Hoʻoponoponoʻana i nā meaʻai
ʻO kahi pāpū piha i nā meaʻai hou e mālama ai i kahi meaʻai maikaʻi no ka loaʻaʻana iāʻoe o ka momona maikaʻi a me ke kī o ka meaʻai. Kūlana maikaʻi nāʻano momona i nā mea no lākou iho, akā inā makemakeʻoe i kahi meaʻala'ē aʻe, e hoʻohui i kahi mea liʻiliʻi liʻiliʻi, hummus, aiʻole pāpale pāladai.
ʻO nā kolo kalo, nā'iele frile, nā kīʻaha broccoli, nā'ōmato pēpē, a me nā pupuhi o ka puaʻaleʻaleʻa nā koho maikaʻi a pau no kahi pālaʻi hou. A iʻole eʻaʻa keʻano'ē aʻe a ho'āʻo i nā kīʻahaʻeleʻele uliuli a me nā iheʻako asparagus me kāu'ōmole punahele punahele.
Paʻi Pōʻaniʻoniʻoni Popcorn
ʻO ka popcorn he meaʻai maikaʻi ia no ka mea he kiʻekiʻe ia i ke fiber aʻaʻole ia i ke kiʻekiʻe i nā calorie keʻoleʻoe e hoʻonui i nā ton o kaʻaila aiʻole ka waiu. Ināʻoe eʻai i ka nui o popcorn, pono ke kūʻaiʻana i ka papahana anu. Inā makemakeʻoe i ka paʻakai liʻiliʻi, e hoʻohana i ka waipona aiʻole kaʻailaʻaila aila -ʻo ia wale nō i kauʻia kāu paʻakai i nā kernels.
ʻO kekahi mea'ē aʻe,ʻo ia ke kūʻaiʻana i ka popcorn i ka momona manuahi momona, aiʻole e mālama iāʻoe iho i ke kālā a hana i kāu hua'ōlelo microwawe he popcorn me kahiʻeke pepa. E maʻalahi:
- E hoʻomoʻi i ka hapalua o ka kīʻaha popcorn kernels a me hoʻokahi teaspoon o kaʻailaʻaila i kahi kīʻaha.
- E hoʻokuʻi i ia mau mea a hiki i ka uhiʻiaʻana o nā kernels.
- E ninini i ka popo popcorn a me kaʻaila ma loko o kahiʻekeʻaina awakea a hoʻonui i kahi mau paʻakai (ʻaʻole iʻoi aku ka hapalua o ka teaspoon).
- E pākilo i ka poʻo o keʻeke aʻelua a hoʻokomo i loko o ka mimikiwewe.
- E kīʻaha no 2 1/2 i 3 mau minuke a hiki i ka paʻiʻana i lalo i hoʻokahi pop i nā 2 maukona.
- E wehe i kaʻeke - akā e makaʻala i ka pumehana wela.
Nā Kino Nutnī a me nā Lāʻau
ʻO nā'ōpala a me nāʻanoʻano ka mea maikaʻi no kou naʻau no ka mea i loko o nā momona momona. He meaʻono a hoʻowai paha. ʻOi nā mea kanu a me nāʻanoʻano i nā calories, no laila inā ponoʻoe e nānā i kou kaumaha, ponoʻoe e nānā i kāu nui. E kinai i kahi wahi liʻiliʻi i loko o kahi kīʻaha - mai lawe i ka mea holoʻokoʻa o ka nīpī i loko o ka lumi hoʻokipa.
ʻO ka'ōpala a me nā mea kanu eʻono maikaʻi me kahi meaʻoluʻolu e hoʻouluhi i kahi lima o nā'alemona, ka walnuts, nā hua'ōmaʻomaʻa, nā paukena, a me nā pekani (aiʻole nā mea a pau i loaʻa i ka lima) a hui pū me kekahi mau lima lima aiʻole nā māla waina, Hanaʻia e pili ana iʻelua mau lawelawe.
Nā hua mea hou e like me nā mea momona
Hiki maikaʻi nā hua iāʻoe no ka mea ua loaʻa iā lākou nā huaʻai, nā mineral a me ka fiber. Inā makemakeʻoe i kāu meaʻono, hopu i ka'ōlaʻa, ka pua, ka pua, kaʻalani, ka maiʻa, aiʻole ka nectarine.
ʻAʻole makemake ka hapa nui i nā mea'ē aʻe no ka mea he pāʻani lākou e like me lākou, akā inā makemakeʻoe i kahi mea e like me ka meaʻala, e hoʻohui i kahi liʻiliʻiʻuʻuku:
- Eʻokiʻoki i ka'omeʻa i mau'āpana a hoʻokomo i kahi kīʻaha. Hoʻolapaʻo Drazz caramel syrup ma ka'ōpala (ʻaʻole nui) a hoʻoulu i kekahi mau'alemona.
- E ninini iho i kekahi mau hua ma luna o kaʻaila Karu Greek a me ka top me nā pekena paʻi.
- E paʻi i kahi maiʻa a hoʻokuʻu i kahi kīkī baroka.
- E lawelawe i nā'ōpona'apena hou me kahi kalo a me ka paʻakai niu.
E koho i nā'enele maikaʻi a me nā kākoʻo
Inā makemakeʻoe i nā meaʻala'āpiopio (aʻo waiʻaʻole?), E koho i nā pēpē pīpī ma muaʻole o nā meaʻala liʻiliʻi. E lawelawe i kāu mau'apena maikaʻi me ka salsa hou, aiʻole ka guacamole home.
Nā meaʻoliʻoli makemakeʻia? ʻO nā mākī'āhiʻi piha loa me nā paʻipaʻi a me ka pīnī pēpē no ka loaʻaʻana o kēlā hui kūpono o ka fiber mai nā'ōpū a pau a me kahi pōmaikaʻi.
Puna:
ʻO nā keʻena o kaʻoihana mahiʻai a me ke olakino a me nā lawelawe kanaka. "Nā Dietary Guidelines no nāʻAmelika 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines/.