ʻAʻohe kānalua e pili ana i kēia mea:ʻo ka poʻe, ma keʻano nui, eʻai nui ana i ke kōʻona - a keʻano nei mākou i ke kānana (ʻoiaʻiʻo paha). Hoʻokomoʻia ka paʻakai ma kekahi o kona mauʻano he nui i nā meaʻai a pau - ua paʻakikī keʻimi i kahi pupuhi a me ka hupaʻole me ke kōleʻa, koe wale kaʻai, BBQ sauce, a me nā hua.
Uaʻoi aku ka maikaʻi o ka paʻakikī ma mua o nā kahīʻau'ē aʻe?
ʻO nā huaʻaleʻa a pau (e like me nā'atila, ka berena, a me ka pasta) e hāʻule i lalo i loko o ke kino, akāʻo ka mea hou aku, he mau kumu mea momona kaʻoi aku.
ʻO kēia ke kumu no ka hāʻuleʻana o nā hōkū hōkū i ka nui loa i ka glucose, akāʻo ka hapa nui o nā meaʻai he nui loa kekahi o ka'āpana palaka, a he pilikia nō kona iho , a me ka glucose. (E hoʻomanaʻo i ka nui o ka glucose heʻino hoʻi,ʻo ia wale nō ka meaʻono i ka mea aʻu e kapa nei "he hewa pono'īʻole ia.")
Pehea eʻoki ai i ke kukui
No kaʻokiʻana i kahi mea, ponoʻoe eʻike i kahi o ia, a ma hea hea kahi keu nui loa o ka "bang for the buck".
1. nā mea inuʻono - Ināʻoe e inu nei, e like me ka hapanui o nā kānaka, heʻano maikaʻi loa kēia eʻai ai i ke kōpaʻa, no ka mea , e hele pololei i loko o ke koko ka puka wai o ke kō . Mai noʻonoʻo wale i ka soda - e noʻonoʻo i nā mea inu kope , ka lemonade kalo , nā mea hoʻolimalima, a pēlā aku.
2. Candy, Cookies, Cakes, Ice Cream, Pies, Donuts, Muffins, etc. -ʻO kēia kaʻano mahele'ē aʻe o nā meaʻai e piha ana i ke kō. Ua hopohopo i nā pahu muffins ma kēia papa inoa? Maiʻole -ʻo ka hoʻonaneiʻoihana kūʻai pinepine i ka nui o ke kō e like me keʻano o ka'āpana keke.
Inā maikaʻi ka hāʻawiʻana i kēia mau mea, e ho'āʻo eʻoki i nā'āpana. ʻO nā hua mua mua loa kaʻoi aku o ka maikaʻi. Ke nānā pono nei i ka leʻaleʻa o kēlā mau meaʻai a ke kahaha nei pahaʻoe i ka noʻonoʻo oʻoe. ʻOi aku ka maikaʻi, loaʻa kahi hāmeʻa o ka makaleka maikaʻi maikaʻi loa, aʻono i kēlā me kēlā me kēia liʻiliʻi liʻiliʻi i loko o kou waha.
E ho'āʻo i nā meaʻai no nā meaʻaiʻole-ʻole , aiʻole e hua i ka hua, iʻoi aku ka maikaʻi o nā hua i loko o ka meaʻai .
3. kaʻanuʻu, nā'aluʻa, nā mālama -ʻO kēia mau mea heʻaneʻane kokoke i ke kōlea maʻemaʻe - ma nā hua'ōlelo'ē aʻe, he hapune kaha o ka pahu maʻamau e pili ana i kahi hapaliona o ke kō. E nānā i kēia Guide i ka Sugar-Free a me ka Low-Sugar Jams a me nā mālama .
4. Condiments a me nā pāpale wīwī -ʻO ia kekahi manawa he mea kānalua i ka nui o ke sugar i loko o ka ulana barbecue, nā lole palemele, a me nā mea'ē aʻe a me nā mea'ē aʻe. E heluhelu pono i nā lepili! E ho'āʻo e loaʻa i ka ketchup kīkole, e like me kaʻano o nāʻano maʻamau e pili ana i kahi teaspoon o ke kō no kēlā me kēia punetine o ka ketchup. I keʻano o nā pāpale palemele,ʻo ka momona momona ka momona. ʻO nā mea'ē aʻe e pili ana i nā pale kaumele olakino a me nā koho maikaʻi no kaʻahaʻaina haʻahaʻa haʻahaʻa
5. E heluhelu, heluhelu, heluhelu i kēlā mau lepili! Aia kaʻala i nā mea he nui, mai ka'ōmoleauce a me ka paʻi paʻi. Aia i loko o ka'ōniʻu meli a me ka meli meli. Ua loaʻa koke nei au i kahi pōpō berena ma kahi i loaʻa ai nāʻanoʻokoʻa o ke kō ma keʻenehana hana.
Nā mea hou aku
- E ho'āʻo eʻoki i nā meaʻaiʻono no hoʻokahi pule aiʻole he 10 mau lā. ʻO kēia ka mea e kāpae i ko kāua hilinaʻi iā lākou. (Ināʻoe eʻokiʻoki i nā'ōpili'ē aʻe, e nānā i ka loaʻaʻana ma o ka Makike Mua .)
- E hoʻolako i nā meaʻaiʻaiʻole ma ka lima (ka papa inoa o ka'āpana kīʻaha-kaʻa).
- E hoʻomanawanuiʻoe iāʻoe iho. He mea maʻamau ka makemakeʻana i nā meaʻaiʻono, akā, ua lilo mākou i mea e maʻa ai aʻono ai i nā meaʻai i ka manawa (e like me ka nui o ke kō i hāʻawiʻia i kēlā me kēia makahiki). Ma ka manawa lōʻihi, hoʻohana mākou i nā meaʻaiʻoluʻolu a hele mai e koho iā lākou.
- Loaʻa ka hiamoe. ʻAʻole pili ka hiamoe me ka hoʻoikaikaʻana o ka insulin, a ua lilo i mea paʻakikī no ke kino e hana i nā'ōpalu.
Pehea e pili ana i nā ''alawai "Natural"?
Mai loaʻaʻoe i ka paʻiʻia e nā suga i hoʻolahaʻia e like me "keʻano". Hoʻopiliʻia kaʻawa wai o ka agave , ka sugaka raiki, ka malm malā, ka syrup syrup, a me nā mea'ē aʻe, mai kahi lāʻau kanu a mea'ē aʻe a iho i lalo i "sugar."
ʻO nā huaʻiliahi he nui loa ia i ke sukaki (2 punetēpē o nā lā i kālaiʻia i loko o ka hapakena o ke kōpaʻa).
Inā e ho'āʻoʻoe e ulana iāʻoe iho mai ke kōpaʻa a makemakeʻoe e ho'āʻo i nā hua maloʻo, hoʻokolohua i nā'āpana liʻiliʻi aʻike i keʻano o kāu hana.
Pehea e pili ai i nā mea hoʻoikaika?
He mea kēia e hoʻoholo ai kēlā me kēia. Eia kekahi mau manaʻo oʻu:
- Manaʻo wauʻo ka maikaʻi o ka meaʻono i loko aʻo ia iho ka mea e pono ai ke kāpae iā mākou iho, akā, hiki i ke kōpaʻa ke lilo i "bridge" no ka hanaʻana, no ka meaʻaʻole lākou e hoʻokiʻekiʻe i ke koko koko.
- Inā makemakeʻoe i ka "kūlohelohe" o ke kōpaʻa, e ho'āʻo i ka erythritol , xylitol, aiʻole stevia. Eia nō naʻe, e hoʻomaopopoʻoe i kēia mau huapalapala maikaʻi.
- ʻAʻole wau e noʻonoʻo i nā mea hōʻoluʻolu i hanaʻia e ka hopena o nā kānaka i ka hoʻolālā (kahi e hana ai kekahi i kekahi aʻo kekahi paha o lākou). ʻO ka hapanui o lākou heʻono (ʻo ka hapanui o nā manawa iʻoi aku kaʻono ma mua o ka sukari) aʻo kahi mea liʻiliʻi wale nō ka mea i komo. ʻO kaʻoiaʻiʻo, aʻo ka poʻe hoʻiʻaʻole i lapalapa i ka wai kai, makemake lākou i ke kō, i koʻu manaʻo.
- Ma ka lima, he nui nā kōpaʻa,ʻo nā pāpale nui hoʻi, e hoʻohana i ka paʻakai e like me ke kāhili! Ke pale nei au i kēia mau mea, makemake nui i nāʻano wai o ka huahana a iʻole kekahi o nā hua "nāʻano" i hōʻikeʻia ma luna.
- ʻO nā meaʻai āpau e maʻa mau loa i nā meaʻai me nā mea likeʻole e like me nā meaʻala.