ʻO nā hua'ōlelo ''āpana' a me ka 'mālama'ʻana i ke kani like a me nā kānaka ke hoʻohana pinepine nei i kēia mau hua'ōlelo i ka loli, akā,ʻaʻole i like ka nui o nā mea a me nā lawelaweʻana. A he mea nui inā e nānā anaʻoe i kaʻai o ka calorie a heluhelu i nā huaʻai kūpono.
E wehewehe wau:
ʻO kekahi mahele kekahi o nā meaʻai pono'ī āu e koho ai e kau i kāu pāpale ke hāʻawiʻia ka lawelaweʻana i ka nui o ka meaʻai e pili ana i nā alakaʻi alakaʻi olakino a maikaʻi e like me ka United States Department of Agriculture a ChooseMyPlate.gov.
Hiki i nā'āpana'āpana a me nā lawelawe ke hana i ka hilahila e alakaʻi ana i kaʻaiʻana i nā calorie keu, keʻoleʻoe i kaʻaiʻana i nā mea hoʻonāwaliwali a me nā calorie nui .
Eia kekahi hiʻohiʻona. Wahi a ka 'Oihana Hoʻonaʻauao,ʻo ka mea lawelawe mai ka palaoa a me ka'ōpala e like me hoʻokahi auneke. ʻAʻole nui. ʻO hoʻokahi oʻawa o ka laiki aia i ka hapalua wale nō. ʻO ka lālā laiki i hoʻokomo i kāu pāpale eʻoi aku paha ka nui, no laila hiki iāʻoe ke manaʻo eʻai wale anaʻoe i ka laiki i ka wā eʻai mau anaʻoe iʻelua aʻekolu paha. ʻO kēlā mea kēlā mea kēia mea no kēlā me kēia hapalua laukaʻi e hoʻopili i ka 100 mau calories i kāuʻai, no laila e manaʻo pahaʻoe eʻai wale anaʻoe i ka 100 calories, akā ma kaʻoiaʻiʻo, keʻai neiʻoe i 200 a 300 paha. wikiwiki.
Ka manaʻana i ka mana
Eʻike i nāʻano lawelawe no nā meaʻai eʻai anaʻoe i kēlā me kēia lā. Hoʻopihaʻia nā meaʻai e hōʻike pinepine ana i ka nui o nāʻike e pili ana i nā lepili Nutrition Facts, i ka manawa maʻamau a iʻole nā kīhini kīkeke.
Hiki iāʻoe ke hoʻohana i ka pākena umauma maʻalahi, me kekahi mau kīʻaha me ke anaʻana i nā meaʻai ma ka home a hiki i ka manawa e hoʻolālā aiʻoe i ka nui o nā mea nui me kaʻole o lākou.
ʻAiʻole nā meaʻai e like me nā meaʻai a me ka hua hou mai nā papa inoa Mea Nūnoa Mea Pono, no laila ponoʻoe eʻike he hoʻokahi mau meaʻai o kaʻiʻo, ka moa a he iʻa pahaʻekolu mau'uneke (e pili ana i ka nui o kahi papa kāleka).
ʻO kekahi o ka huaʻai a mea uluʻai paha he hoʻokahi wale nō o ka mea ulu; hoʻokahi kīʻahaʻokiʻoki a iʻole i kāpalapaʻiʻia i ka hua a meaʻai paha; aiʻole 3/4 kapu wai.
ʻO ka hanaʻana i ka paʻakai hoʻokahi a me ka hapalua auneke,ʻo ia ka nui o ka lua.
Ke loaʻa iāʻoe kaʻoluʻolu me ka hoʻomaopopoʻana i ka nui o nāʻano nui, hiki iāʻoe ke hoʻohana i kēlāʻike e nānā pololei i kāu calories i ka peʻaʻai aiʻole ma kahi pūnaewele meaʻai .
Nā kōkua no ka hoʻomaluʻana i kāu nui .
- Ināʻoe eʻai i ka haleʻaina, noi aku i kahi pahu a lawe i ka hapalua o kāu haleʻai i ka hale, aʻoki paha i kāuʻai me kāu hoaʻai.
- Inā makemakeʻoe i ka meaʻai i ka wā e nānā ana i ka TV , e ana i kahi lawelawe o kāu meaʻai - mai laweʻoe i kahiʻeke piha o nā mīkini meʻoe i loko o kāu lumi kekeke.
- E hana i kaʻahaʻaina ma luna o nā papa, ma mua o ka'ōpanaʻohana (e lawelawe ana i nā kīʻaha ma ka papa). E ho'ēmi iki pahaʻoe e hoʻouka i nā lawelaweʻelua ināʻaʻole pololei lākou i mua ou.
- E hoʻomaka i kāuʻaiʻana me ka'ōmole māmā a iʻole ka sālemona'ōmaʻomaʻo no ka hoʻouluʻana i kou pōloli i mea liʻiliʻi i hikiʻole iāʻoe ke hoʻoulu.
Inā eʻoki ana i ka calories e loaʻaʻoe i ka pōloli, e hoʻonui i ka lawelaweʻana o nā mea kanu momona-like me nā kāloka, nā pīniʻeleʻele a me ka fiole ma mua o nā mea hōʻoluʻolu o ka calorie kiʻekiʻe.
Nā kumuhana:
Nā Centers Centers for Disease Control and Prevention. "Pehea e pale ai i ka nui o nā Pitfalls e kōkua ai e hoʻomalu i kāu kaumaha." Loaʻa iā Malaki 19, 2016. hoʻopiʻiʻia iʻAukake 18, 2015. http://www.cdc.gov/healthyweight/healthy_eating/portion_si.html.
ʻO kaʻoihana mahiʻaiʻoʻAmelika Hui PūʻIa. "E koho i koʻu Pāʻani." Loaʻa iā Malaki 19, 2016. http://www.choosemyplate.gov/.