Nā Meaʻai a me nā MeaʻAi Nutrition Meaʻai
Ināʻoe he meaʻai maʻamau, ke kuke i ka hapanui o kāuʻai i ka home, eʻai i nā mea kūpono a mālama pono e hoʻopiha i nā meaʻai e ola ai i kou kino. Akā, pehea inā e loaʻa iāʻoe ke kuko no kaʻai wikiwiki? A iʻole he aha inā hana paʻa kāu lā aʻaʻoleʻoe eʻoluʻolu wale aku ma ka heleʻana i ke kaiāulu o kahiʻaoʻao? Hiki iāʻoe ke hoʻoikaika i nā koho kai? Mahalo,ʻo ia. Ponoʻoe e kau iāʻoe iho me nāʻike maikaʻi ma mua o kou heleʻana.
Hiki iāʻoe keʻaiʻai i meaʻai?
ʻAʻole pono kaʻai wikiwiki i kāuʻai. Manaʻo paha iʻole aiʻoleʻaʻole, aia nā koho maikaʻi i nā haleʻai meaʻai wikiwiki. Akāʻo nā mea maʻamau e mālama pono i kāuʻai maikaʻi ma ke alahele, e kanu pinepineʻia ma ka papa papa ma lalo o nā mea i piha i nā momona, nā calories, ka sodium a me ke kō. ʻIkeʻoe, nā meaʻai a mākou e makemake nui nei.
No laila, peheaʻoe e hele ai i kāu hui punahele me ka weheʻole i kāu papaʻaiʻai maikaʻi?
ʻO ka hapanui o nā meaʻai maikaʻi ke hele wale aku i kahi mea kūʻai wikiwiki i kēlā me kēia mahina aʻoi paha. A hele lākou, aia ke kumumanaʻo ma mua o ko lākou komoʻana i loko. Hoʻohana lākou i nā polokalamu kelepona aiʻole nā alakaʻi alakaʻi kaiāulu e pili ana i ka mea eʻai ai i mua. Ināʻikeʻoe i ka mea eʻai aiʻoe ma mua o kou hikiʻana i ka laina e kauoha, e emi ana pahaʻoe i ka hihia i nā papa papa inoa e hoʻowalewale iāʻoe me ka mea liʻiliʻi, nā pāʻina calorie kiʻekiʻe.
Hiki iāʻoe keʻai i ka meaʻai wikiwiki a me ka liloʻana i ke kaumaha?
Inā e ho'āʻo anaʻoe e loaʻa i kahi pahuhopu kaumaha kaumaha, hiki ke maʻalahi i ka hoʻoholoʻana i kahi papa noho papaʻai meaʻai wikiwiki. Akā,ʻaʻole hiki ke hana. Aia ka nui o nā meaʻai wikiwiki i lalo o ka 500 calories .
A o kekahi mauʻai piha ua kalo i ka calorie a emi iho ma lalo o kēlā.
ʻO ka loiloi loa o ka calorie no nā mea make e pili i ka haleʻaina āu e kipa aku ai (e nānā i ka papa inoa o nā alakaʻi ma lalo) akāʻo kēia mau'ōlelo kōkua nui e kōkua iāʻoe e hoʻemi i ka helu momona a me ka'ikeleka a mālama i kāu palapala hoʻolālā kaumaha ma ke ala.
- E koho i ka wai kalo pūʻole. Hoʻopihaʻia ka nui o nā mea inu meaʻai me nā calories. ʻO kaʻoiaʻiʻo,ʻo ka nui o nā meaʻai nui loa i hoʻouluʻia a me nā malts hāʻawi aku i nā calorieʻoi aʻe ma mua o kaʻai āpau. ʻO ka wai ka meaʻai maikaʻi loa i mea inu. Ināʻaʻoleʻoe makemake i ka wai kūpono, e hoʻohui i kahi'āpana lemon no kahi mea hoʻouluʻia (kahi pinepine i kokoke kokoke i ka condiments). ʻAʻole e hoʻonuiʻia ka helu o kāu kāleka ma kaʻaiʻaina, akā, ua hōʻike kekahi mau mea eʻike ana i kaʻaiʻana i ka meaʻaiʻai e hoʻonui ai i kou makemake no ka meaʻai maʻamau.
- E hoʻonoho i kahi liʻiliʻi loa. Inā makemakeʻoe i kahi meaʻai āu eʻike nei he nui ka momona a me nā calorie, e kauoha i ka liʻiliʻi loa i loaʻa. I kekahi manawa,ʻo ka nui o ke keiki a'ōpiopio paha ka meaʻoi loa. Hiki iāʻoe ke hoʻopiha i kou makemake me ka helu liʻiliʻi o nā calories.
- E kāpae i nā pānaʻi, nā kī a me nā pāpī. Hiki iāʻoe ke mālama i nā haneli he nui a me nā helu keu o ka momona ma kaʻaiʻana i ka meaʻai me kaʻole o nā meaʻai a me nā pani. Hiki i nā meaʻai maʻa mau e like me ka ketchup aiʻole ka ulakeke hiki ke hoʻonui i ka calories a hoʻokomo pinepine i ke kō. Hiki iāʻoe ke hoʻonohonoho i kou saladi me kaʻaʻahuʻole. ʻO ka lemona he ala nui loa ia e hoʻoulu ai i ka'ōpala me kaʻole calories.
- Hele pūʻole. Ināʻoe e kauoha i kāu pāʻina punahele ma keʻano o kahi sālemona, hiki iāʻoe keʻoki i ka helu kalori o kāu pāʻina. ʻO kekahi mau haleʻai, e like me Subway, eʻae iāʻoe e kauoha i kāu mea i makemake nuiʻia a me ka moa e like me ke salakeke a me ka maʻisana. ʻO ke kohoʻana i kahi huamoa e kōkua i ka ho'ēmiʻana i nā calorie no kou hōʻokiʻana i kaʻai. Eʻoluʻoluʻoe e hoʻokuʻu i nā meaʻai kaloila kiʻekiʻe e like me ka paʻakai a me nā kuʻi. Ināʻaʻole hiki iāʻoe keʻai i keʻano o ka sālemina, e loaʻa i kahi kuhula pālahalaha, ma ka weheʻana i ka papa luna.
ʻO nā mea kōkua no ka meaʻaiʻai ka meaʻai
ʻOiai ināʻaʻoleʻoe e ho'āʻo ana e emi, e hiki nō iāʻoe ke hana i nā koho maikaʻi ma nā haleʻai meaʻai wikiwiki e hāpai i ke olakino maikaʻi a me ka maikaʻi.
E hoʻohana i kēia mau kuhikuhi e kūkulu i kāu meaʻai.
- Hiki ke loaʻa nā hua a me nā puaʻaleʻa akāʻaʻole maʻalahi ke loaʻa. E noi e pili i nā'āpanaʻalani aiʻole nā hua hou ināʻaʻoleʻoe eʻike i ka hōʻikeʻiaʻana ma ka papa koho.
- E'ōlelo iʻole i nā pāʻinaʻai nui . ʻO ka nui o nā'āpanaʻai e hāʻawi ana i nā kālā he nui a me nā momona nuiʻole o ka momona a me ke kō. E kauoha i ka palapala e mālama i nā calo i ka mana.
- E hana i kāu hana maʻamau . E koho i kekahi mau mea liʻiliʻi liʻiliʻi a noi aku e hoʻomākaukauʻia me kaʻole o ka meaʻala'ē aʻe, ka lapalapa aiʻole ka lihi e mālama ai i nā calories. Ma ke noiʻana i kahi hoʻomākaukau kūikawā, hiki iāʻoe ke loaʻa i ka meaʻai maikaʻi loa.
- E kiʻi i ka sodium-savvy ma ka haʻukiʻana i nāʻaoʻaoʻaoʻao. ʻO ka hapanui o nā meaʻaiʻai wikiwiki ka meaʻoi aku ka sodium ma mua o kāu pono. ʻO ka mea nui loa o nā mea kōkua he mauʻaoʻao. He nui nā kīʻahaʻaoʻao, e like me nā kui a me nā miki'āpana, e hoʻouluʻia me ka paʻakai nui a hāʻawi i ka waiwai kūpono. E hoʻoneʻe paha i nāʻaoʻao a pau a kauoha paha i kahi liʻiliʻi loa a māhele me kahi hoaaloha.
- E pale i nā mea i kōlehu a hele aku no nā mea i kāhiʻia ma kahi. ʻO nā mea papa inoa i kapaʻiaʻo "crunchy" "ʻoʻoleʻa," "paʻakikī," aiʻole "pānaʻi" e paʻi pinepineʻia. Hiki i kēia mau mea ke hoʻonui i kou laweʻana i nā momona maikaʻiʻole , e like me ka momona momona a momona paha. Ma kahi hakahaka, koho i nā meaʻai a me ka'ōpala. Ināʻaʻoleʻoe i maopopo e pili ana i kahi e hoʻomākaukauʻia ai kekahi meaʻai, noi.
- Hele nui ma luna o ka protein. ʻAʻole hiki i nāʻaoʻao a me nā pōpilikia ke mālama iāʻoe i kaʻoluʻolu a piha paha no ka lōʻihi loa. E ho'āʻo e hoʻopihapiha i ka pilina i ka manawa e hoʻonoho aiʻoe i kaʻai. Hoʻokomo i ka umauma umauma i kāu palemele a iʻole ka papa waiū ma kahi o ka lulu e pale ai i ka loaʻaʻana o ka pōloli ma hope koke o kouʻaiʻana.
- Kāpae i ka meaʻai. Ināʻoe e makemake a koho e hele i kahi haleʻai meaʻai wikiwiki i nā meaʻono no kekahi lā'ē aʻe.
Nā Nutrition Meaʻai Loa
He aha kāu meaʻai punahele punahele? E nānā i kēia papa inoa no ka huliʻana i kahi wahi kiʻekiʻe a e nānā i nā mea hiki iāʻoe ke kauoha e mālama i kāuʻai ma ke ala.
- ʻO McDonalds
- ʻO Wendy's Hamburgers
- ʻO Burger King
- Kāne Bell
- ʻOhu-a-A
- Sonic Drive-In
- Ke alahana
- KFC (Kentucky Fried Chicken)
- ʻO Arby
- Panera
- ʻO ka hua'ōlelo Jamba
- Queen Queen
- Dunkin Donuts
- Quiznos
- Panda Express
- Koʻo Ruby
ʻO kahi hua'ōlelo mai
Ke ho'āʻo nei e mālama i kāu papaʻaiʻai ma ke ala hiki iāʻoe ke paʻakikī ke loaʻa iāʻoe kahi papa hana wikiwiki. I kekahi manawa,ʻo ka mea wikiwiki kāu koho wale. I kaʻikeʻana. ʻO kaʻoiaʻiʻo, i kekahi manawaʻo mākou paha meʻoe ma ke alahele. ʻO kahi huakaʻi hoʻokahi i kahi hui lohi wikiwikiʻaʻole paha e hōʻino i kāu olakino maikaʻi. Akā, me nā'ōlelo aʻo maikaʻi a me ka hoʻolālā pono e hiki ai iāʻoe keʻai i ka meaʻaiʻoi aʻe i ka meaʻai, a hoʻonui i ka ikaika a me ka maikaʻi ma kāu lā paʻa.