Hoʻopilikia a me nā inu meaʻai meaʻai
ʻO nā kīʻaha kēia mau mea liʻiliʻi eʻai aiʻoe i waena o nā meaʻai mau. Hiki iā lākou ke lilo i mea maikaʻi noʻoe ke kohoʻoe i nā meaʻai a me ka nohoʻana i loko o kāu kālā o ka calorie i kēlā lā i kēia lā, aiʻole ia mau pōpilikia e puhi i kāu meaʻai maikaʻi mai loko mai o ka wai i ka wā eʻai aiʻoe i nā mea momona a hoʻoulu i nā calories.
Nā Pōmaikaʻi o ka Snacking
Ma mua o ka nānāʻana i nā meaʻino e hiki ke loaʻa i ka wā eʻai aiʻoe i kahi pōʻai, e hoʻomaka me nā mea maikaʻi e hiki ke loaʻa ināʻaiʻoe i nā pōpilikia:
- Hiki i kahi meaʻai maikaʻi ke hāʻawi i nā meaʻai. ʻO kahi hapa liʻiliʻi o nā hua hou a me ka lima o nā hua liʻiliʻi e hāʻawi iāʻoe i nā hua kanu C, nā melakila, a me nā momona maikaʻi.
- Ke kohoʻana i kahi meaʻono iʻoi aku i ka protein a me ka fiber, e like me kekahi mau meaʻai'āhiʻu a pau a me ka wai pīnī pipi, hiki iāʻoe ke hoʻolāʻihi i ka lōʻihi, no lailaʻaʻoleʻoe eʻai i kāu meaʻai hou.
- Hoʻopukaʻia nā'āpena e like me nā puaʻa hou a me nā hua waina i nā antioxidants hou e hiki ai ke loaʻa i nā pono olakino.
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ʻO Kombucha Nutrition Facts: Calories and Benefits Health
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He mea ola ka V8 paʻakai? Nā Mea Mea Ola a me nā Manaʻo
Ka Hana Palena a me ka Snacking
ʻO ka mea nui e pili ana i kaʻaiʻana ke nānā aku nei i kāuʻai i ka calorie. ʻAʻoleʻoi aku ka nui o nā'āpala hauʻona i nā calories i hiki iāʻoe keʻai i kahi kī liʻiliʻi ināʻoiʻoe i ka pōloli. Eia naʻe,ʻo kekahi mau meaʻai olakino ka mea nui i nā calories, no laila ponoʻoe e nānā i kāu mau'āpana. ʻOi, nāʻanoʻano, avocado, a me ka maiʻa, nā meaʻai olakino ka liʻiliʻi loa i nā calories.
ʻOi aku ka nui o ka nui i ka manawa e hoʻoholo ai i ka meaʻai i kekahi mea maikaʻiʻole e like me ke kuki a iʻole ka pahu kukui. He maikaʻi ia e mālama iāʻoe iho a ma ia manawa, a ināʻoe e mālama i kāu mau hana,ʻaʻoleʻoe e hoʻonui i nā calories.
Nā Paipai Snack Healthy
He manaʻo maikaʻi e hoʻolālā i kāu mau pōpilikia i mua o ka manawa, akā, no nā pōʻai hana hana . Ma kēlāʻano e loaʻa ai nā mea ola maikaʻi loa, aʻaʻoleʻoe e komo i ka hana maʻalahiʻole i nā mea hana maʻalahi i loaʻa i loko o ka mīkini kūʻai.
Pono e hoʻonāʻia kahi pāʻani maʻamau, e like me kaʻai nui, no laila, he mau momona, he'alekolo, a me nā momona maikaʻi. ʻOiaʻiʻo,ʻo nā calories kekahi mea, akāʻaʻohe pono hoʻokahi o nā calories. Hiki ke hilinaʻi ia ma kāu kelemi o ka calorie a me ka nui o kāu mauʻai maʻamau a me ka nui o nā pōʻai eʻai aiʻoe. Hiki iāʻoe ke koho i nā pōpō mai 100 a 300 calories kēlā me kēia. E ho'āʻo i kekahi o kēia mau hui olakino:
- 1/2 kaʻaina waina Gris ma kahi kīʻaha 1/2 a me ka teaspoon o ka meli
- 1 mau kīʻaha kātika a me 1 aiʻole 2 punetēpē hummus
- 1ʻalani hou a 8 a 10 mau'alemona
- 4 i 5 selelī lāʻau me ka 1 a 2 punetēpē pīkeke pīpaka
- 4 ā 5 mau meaʻai'āhiʻu holoʻokoʻa me ka 1/2/2 auneke i ka palaoa
- 1 ka'āpana o ka palaoaʻai piha, ka'ōwiliʻia, me 2 teaspoon o kēlā me kēia waihona wai'alemona a me ka laeli
- 1 ka'āʻaina a me ke aniani o ka waiū momona
- 1 ka pānui popcorn pop-up
- 1/2 kīʻaha kīʻaha a me ka 1 1/2 auneke
ʻO ka manawa hoʻopuka?
Hiki ke hoʻololi i ka wā eʻai aiʻoe i kāu meaʻai. Ināʻoe e mākaukau no ka hoʻolālā, hiki paha iāʻoe keʻai i kahi pōʻai 20 a 30 mau minuke ma mua o kou hoʻomakaʻana i ka hana. Inā makemakeʻoe i nā'ōpala moe, a laila eʻai i kahi 30 a 40 mau minuke ma mua o ka moeʻana,ʻo kahi mea nui me nā'aleʻa a me ka momona a me ka momona.
Ināʻole, e ho'āʻo i ka manawa o kāu mau pōpilikia no ka mea ua pōloliʻoe, akā,ʻaʻole makemakeʻoe eʻai i ka meaʻoi aku ma mua o ka lawelaweʻana i kāu meaʻai.
Nā mea hoʻonāukiuki
ʻO nā mea inu āu e koho ai i ka lā e hiki ke hana i ka hopena nui i kāu helu kalo i nā lā a me ka laweʻana i ka meaʻai. Ponoʻoe i ka nui o ka wai i kēlā lā i kēia lā, akā ināʻaʻoleʻoe e hoʻolohe i ka mea e inu neiʻoe, hiki iāʻoe ke hoʻolimalima wikiwiki i nā calories.
Pono pono ka hoʻomaʻemaʻe o kēlā me kēia lā i kāu olakino. ʻAʻole maopopo i ka nui o ka wai e pono ai i kēlā lā i kēia lā no ka mea hiki ke loli me nāʻoihana kino, ka mahana, ke kiʻekiʻe, a me kou olakino o kēia manawa, akāʻo ka'ōlelo o kēia manawa e pili ana i 91 mau'elepa o ka wai no nā wahine a me 125 auneke wai no nā kāne i kēlā lā.
Ma kahi o 20 pakeneka o ka wai e loaʻa mai i nā meaʻai āu eʻai ai, akāʻo ke koena e loaʻa mai nā mea inu e inu aiʻoe.
Nā koho inuʻona loa loa
ʻO ka wai paha ka meaʻoi aku ka maikaʻi ma muli o ka nele i nā calories. ʻO ka waiū momona liʻiliʻi aʻaʻoleʻole ka momona he koho maikaʻi no ka hāʻawiʻana i ka calcium e pono ana no nā iwi ikaika. Hiki i nā huaʻai a me ka wai puna ke maikaʻi, pono, akā ponoʻoe e koho i ka 100% huaʻai aiʻole ka waiʻawaʻawa a mālama i ka maka i kēlā mau calories. Hiki ke hoʻonuiʻia ka huaʻona i nā calorie e like me nā mea inuʻala.
No laila pehea e pili ana i nā meaʻoluʻolu? Loaʻa kāu mau koho maʻaneʻi. Hoʻopihaʻia nā meaʻawaʻawa pilala me ke kōpaʻa a me ka kānana kānana maikaʻi loa e hoʻomāhuahua ana i nā kāleka akāʻaʻoleʻaʻohe mea waiwai kūpono. ʻO nā mea inuʻawaʻawa he mea liʻiliʻi ia i loko o nā calories aʻole i loaʻa nā calories iʻole e hōʻeha i kāuʻai. Makemake kekahi poʻeʻaʻole eʻai i nā mea'alapona, akā, hiki iāʻoe keʻimi i nā meaʻono i hoʻonaniʻia me nā meaʻalaʻole e like me stevia.
ʻO ka papaʻaina a me ke kī hoʻi e heluʻia i mea inu. I kou lōʻihiʻole i ka waiū, kaʻaila a iʻole ke kōpaʻa,ʻaʻoleʻoe e hopohopo e pili ana i nā calories.
A ināʻo kaʻeke a me ka hue hoʻi ka caffeine, e mālama mau ana lākou i ka wai. ʻOiaʻiʻo, inā e noʻonoʻoʻoe i ka kala, hiki iāʻoe ke loaʻa ka caca decaf aiʻole e hele i ke kī walaʻau.
Pehea e loaʻa ai ka wai hou i kou lā
ʻO kahi o nā'ōlelo aʻo likeʻole,ʻo ka inuʻana i ka wai keʻikeʻoe i ka make wai. He alakaʻi maikaʻi paha ia, akā i kou wā, hiki iāʻoe ke nalo i kekahi o ka mea make wai. Eia kekahi mauʻano e mālama ai i kāu wai:
- E mālama i ka wai ma kahi kokoke i kou wahi moe. Ināʻoe e ala i ka pō, hiki iāʻoe ke lawe i nāʻuʻuku.
- E lawe i kahiʻaila wai i kou heleʻana.
- ʻAʻole makemake i kaʻono o ka wai? E hoʻoulu i ka meaʻala me nā meaʻala keʻakeʻaʻole-kalo aiʻole'āpana o nā hua hou a iʻole ka kukama ma kahi o ka hopuʻana i ka wai inu.
- E inu i ke aniani wai i mua o kēlā me kēia kīʻaha.
- Eia kekahi, inu wai ma mua o kāu hana, a 5 nā 10 mau minuke i kāu kauʻana.
Pehea e pili ana i ka waiʻona?
Hiki paha i kekahi waiʻona liʻiliʻi ke loaʻa i kekahi maikaʻi o ka olakino, akā,ʻaʻole ia e hoʻohui i kāu wai i kēlā me kēia lā. Hōʻike nā haʻawina e hiki i kekahi mea inu aʻelua paha ke kōkua i kāu mau cholesterol a me kou olakino, akāʻo ka inu kaumaha e hoʻonui i kou pilikia no nā pilikia olakino.
Ināʻaʻoleʻoe e inu nei,ʻaʻohe kumu ola ola e hoʻomaka ai. Ināʻoe e like me nā meaʻona o kāu poʻe kāne, maiʻauʻaʻoe. E aʻo hou e pili ana i nā hopena olakino o ka inuʻawaʻawa.
> Kālā:
> Keʻena o ka Puʻiʻana i ka maʻi a me ka Promotion Health. "Nā Dietary Guidelines no nāʻAmelika 2015-2020."
> Ke Kulanui o nā Kulanui,ʻEpekema a me Medicine, Health and Medicine Division. "Nānā Haʻawina KaiʻAi: Water, Pailati, Sium, Chloride, and Sulfate." February 11, 2016.