1 - Pehea e koho ai i kahiʻaʻai Pāʻakai Healthy
I ka honua maikaʻi loa, eʻai nā meaʻai maikaʻi i nā'ōpala, nā hua'ōmaʻa, nā hua hou a me nā lawelawe liʻiliʻi o ke kōleʻa pila. Akā, e nānā aku kākou i kēia mau mea,ʻaʻole i ka manawa maikaʻi ke ola. Ua piha kou ola i nā lā lōʻihi e pono aiʻoe e hopu i kahiʻahaʻaina e hoʻomaha iāʻoe i waena o nā meaʻai. Akā, hea kahi pākeke e koho ai?
ʻO nā kīʻaha maikaʻi loa no ke kaumaha o ka kaumaha a no kaʻai ponoʻoleʻanaʻaʻole ia i nā kīʻaha kīpī i loaʻa ka'ōnaewele nānā pono a iʻole nā hua'ōlelo kūpono maikaʻi i ka lepili. ʻO kaʻoiaʻiʻo, he hapa ka hapanui o ia mau koho inā makemakeʻoe eʻalo i ka kaumaha. No ka poho kaumaha, makemakeʻoe eʻike i nā lāʻau kīʻaha e hāʻawi ana i ka nui o ka oluʻolu me ka nuiʻole o nā calories.
No laila, i kou kohoʻana i kahiʻahaʻaina'āpenaʻai, hoʻopolo i ka mua o ka pōʻai. Eʻike i kahi kīʻaha ka meaʻai pono a me ka nānāʻana iā ia no kaʻikepili koʻikoʻi. Eia ka mea e nānā ai:
ʻO ka pā nui. Hiki i nā kī kī pākeke ke piʻi ma ka nui mai 20 grams a i ka 70 maumu. Eʻoi aku ka nui o nā pahu nui ma mua o ka hoʻopihapiha akā hiki ke komo i nā momona a me nā calorie ma mua o ka mea e pono ai i ka manawaʻai . Akā,ʻaʻole hiki i nā kī liʻiliʻi ke'āʻona i kou pōloli a hiki paha i ka pauʻana o kaʻaiʻana i ka meaʻoi aku. Eʻike pahaʻoe he lāʻau waena-nui, ma kahi o 40-50 grams, e hoʻopiha iāʻoe i waena o nā meaʻai.
Macronutrients. E hōʻoia eʻike i ka nui o nā grams o ka protein, nā'alekole, a momona ka pahu.
- Nā Carbohydrates. ʻO nā mea ma muli o ka hoʻolālā pākī liʻiliʻi e makemake lākou i kahi lāʻau me nā'ōpili liʻiliʻi a me ka liʻiliʻiʻole. Inā hiki, e ho'āʻo eʻimi i kahi paʻona i emi iho i ka 10 grams o ke kō.
- Momona. E nānā i kahi lāʻau me ka momona momona. ʻO ka nui o nā paʻopaʻaʻai he 3 ka 11 grams (aʻoi aʻe) o ka momona. Ma keʻano he kumu no ka hoʻohālikelikeʻana, aia kahi pahu momona Snickers 52-gram i 12 grams o ka momona. He mea kūpono ia eʻimi i kahi pāʻaniʻai hoʻonāʻai meʻehā mauʻelima o ka momona.
- Pāmua. ʻOi aku ka maikaʻi o nā pūmua, akā,ʻaʻole i nā manawa a pau. ʻO kaʻaiʻana i ka meaʻai e kōkua i ke kūkuluʻana i kaʻiʻo a kōkua iāʻoe eʻike i ka piha, akāʻo ka nui o nā mea momona a me nā calo mai ka nui o ka mea paʻa. Ināʻoe eʻai i ka nui pono o ka protein i ka manawaʻai,ʻaʻoleʻoe makemake i nā calorie'ē aʻe mai ka pilina ma waena o nā meaʻai.
Kālepa. ʻO kaʻoihana kalo i ka wā e ho'āʻo anaʻoe e lilo i ka kaumaha. Akā,ʻoi aku ka nui o nā calorie iʻoi aku ka nui o ka calories ma mua o kāu mea e pono ai i waena o nā meaʻai.
2 - Pāʻani Paʻakena e Kakele Inā Hoʻolālāʻoe e Loilo
Hoʻokumuʻia nā kīʻahi pāʻani nui i nā mea kūkini, nā holoholo a me nā mea 'ē aʻe. Ināʻoe e ho'āʻo ana e lilo i ka kaumaha,ʻo ia nā kī kīʻalo e pale. No ke aha mai? No ka mea, ua hoʻolālāʻia lākou no ka hāʻawiʻana i ka ikaika wikiwiki i nā poʻe keleo e pono ai ke hana maikaʻi i ka wā e hāpai ai i kahi hui. ʻAʻole lākou i hana ponoʻia e kōkua iāʻoe e lilo i ka kaumaha.
No laila, ināʻo ka pahuhopu ka paʻakikū kaumaha, pale i nā paʻaiʻai i loko o ka nui o nā calories-ʻoiai inā heʻawaʻawa maikaʻi ka pahu, he hiʻona maikaʻi ka nānāʻana a me nā kiʻi o nā mea hauʻoli maikaʻi i mua. He nui nā pāʻani paʻakikī kiʻekiʻe e pāʻani nui ana no nā mea pāʻani a me nā mea hana hale, akā ua nui ka momona a nui nā calories no ka poʻe e ho'āʻo ana e lilo i ka kaumaha.
Hiki iāʻoe keʻimi i kahi kīʻahaʻai he 200 calories a emiʻole paha. E hoʻomanaʻo i kahi pahu Snickers he 250 calories a 'aʻole pahaʻoe eʻai i ka candy bar ma keʻano he mahele o kāu papa hana pohō. No laila, ināʻikeʻoe i kahi lāʻauʻoi maikaʻi aʻaʻole nui nā calorie, e kinaki i ka mea a nānā i kahi kohoʻana aku kalo.
3 - Pākī Paʻuki Pākī Maʻemaʻe
Inā makemakeʻoe i ka wai pīnī pēpē a alohaʻoe i ka makalekaleka, a laila e makemakeʻoe e ho'āʻo i ka Peanut Butter. ʻO nā kumulāʻau kaulanaʻo Maple Pecan a me Cocoa Coffee. ʻO kēia kīhā 40-gram ka nui no ka mea e hoʻomāʻona i kou pōloli aʻaʻole naʻe i liʻiliʻi e komo i loko o kāu pahu poʻahi. He piha,ʻoluʻolu a maʻalahi e loaʻa i kāu hale kūʻai.
- Kaloka: 150
- He momona: 5 g
- Pana: 15 g
- Carbohydrates: 16 g
- Pūniu: 1 g
ʻO ka Puʻupuʻu Pīpī ka hanaʻana i nāʻano'ē aʻe likeʻole me nā Chips Protein and Protein Crunch (he huila puʻupuʻu huapiʻi, hua, a me nā nīpala) no ka hoʻomāʻona i kou pōloli. No laila, inā eʻimi anaʻoe i kahi mea momona ma ka manawaʻai, he mau kaloka maikaʻi ka maikaʻi, nā koho o ke kinona kiʻekiʻe e nānā pono.
4 - Granola-Style Snack Bars
Ināʻoe he mea make e makemake ai i kahiʻahaʻainaʻanuʻu maʻamau, kahi pālahalaha, kahi haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa i loaʻa iāʻoe,ʻo ia keʻano o keʻano o ke kīkole pīkī. E emi mai ka pilina i loko o kēia kaomi 35-gram, akā, nui nā'āpana piha e hoʻopiha iāʻoe a mālama iāʻoe.
- Kaloka: 150
- He momona: 5 g
- Pana: 3 g
- Kāleʻaleka: 23 g
- Nalu: 8 g
ʻO Nature Valley Peanut ButterʻO Closchy Granola ka laikini ka nui o ka calories (190 calories ma kēlā me kēia pāʻaniʻelua) a hāʻawi iʻehā mau'emu o ka protein. A e hiki iāʻoe keʻike i kekahi o kēia mau koho ma kāu kāleka'āina:
- Kashi Layered Granola Bars Peanutty Dark Chocolate (35g) 130 calories, momona 4.5 g, protein 4g, carbohydrate 20g, fiber 3g
- Ka Papa Ola Ake Kaomi Pelekane Pelekane Chocola (40g): 140 calories, momona 6g, protein 11g, carbohydrate 18g
5 - Pāʻani Pāʻani Mālulehu-Rich
Inā e ho'āʻo neiʻoe e hoʻonui i kou pilikino, e nui nā koho e koho mai. ʻO ka PowerBarʻo Clean Whey Protein Bars he koho akamai. Hoʻokomo nā kī i nā mea like me ka Chocolate Chip Cookie Palepa aiʻole Kuki a me Kelepona a hāʻawi i 20 grams o ke kinetona aʻelua wale nō gramita o ke kō a me kaʻeono kaona o ka momona.
A laila hiki paha i kekahi mau lā ke makemakeʻoe i kāu kīʻaha no ka hoʻopauʻana i kaʻai. Ma kēlā mau kūlana, makemakeʻoe eʻimi i kahi kīʻaha me nā kinona a me nā calorie'ē aʻe. ʻO ka mīkini muaʻo Chocolate Mint ke koho nui.
- ʻO ka pahu pākiho: 72g
- Kaloka: 280
- Kaona: 7g
- Pauna: 30g
- ʻO ka Carbohydrate: 26g
- Nalu: 10g
ʻO kēia pāpale kaʻoi aku o nā calorie ma mua o ka pahu Snickers, akā ka liʻiliʻi o ka momona, akā,ʻo nā calorie ke kumu mai i ka protein protein. Ināʻoe e hoʻokomo i kahi kīʻaina hoʻolālā koʻikoʻi e like me kēia ma kahi hoʻolālāʻai kaulike, mālama i ka calorie, e hiki iāʻoe ke hoʻomau i kāuʻai ma ke ala-me nā calories'ē aʻe.
6 - Pāʻani Snack Bread
ʻO ka hopena,ʻo kekahi o kaʻu mau mea momona maikaʻi loaʻo ia kekahi o nā mea liʻiliʻi aʻoi aku ka maʻalahi loa e loaʻa. Hoʻopihaʻia nā'opena Pāʻani Pantry Pākē, maikaʻi aʻaʻole e uku e like me ka nui o nāʻauamo kiʻekiʻe i ka mākeke. ʻAʻole ponoʻoe e hele i kahi hale kūʻai kūikawā aiʻole ka lāʻau lapaʻau no ka huliʻana iā lākou. Eʻikeʻoe i nā pā kau i nā helu helu helu 6 ma nā hale kūʻai ma Target i kou wahi. ʻO kēlā me kēlā me kēlā me kēlā me kēia 50-gram Chocolate Deluxe Barle Protein:
- Kaloka: 190
- ʻAha: 5g
- Pauna: 20g
- ʻO Carbohydrate: 18g
- Nalu: 2g
E hana anaʻo Market Pantry i kahi Barraki Puʻupuʻu Pīkī Bakaka no nā mea kanu aloha.
7 -ʻO nā meaʻai maikaʻi loa no Dieters
ʻO kaʻoiaʻiʻo,ʻo nā pōʻai maikaʻi maikaʻi loa no nā mea make ka mea maʻamau i nā pōpō e hana aiʻoe iāʻoe iho . No ke aha mai? No ka mea, ma mua o ka hoʻolālā a hoʻomākaukau i nā'āpala , hoʻoponoponoʻoe a hoʻomākaukau i kāu meaʻai. Aʻo nā mea make e hoʻomākaukau ana i nā meaʻai (a me nā hana!) Ma mua o ka mea maʻamau ka mea e loaʻa ai ka lanakila.
Inā hiki iāʻoe ke noho iho i hoʻokahi manawa i kēlā me kēia pule a hoʻolālā i nā meaʻai maikaʻi a me nā'āpanaʻai'āpana , e hiki iāʻoe keʻoliʻoli i nā mea āu e aloha ai a noho mau i ka lā.