ʻO ka kohoʻana i nā meaʻai i ka meaʻai ma ka hapanui o nā haleʻaina me he mea luhi lā. ʻO ia ma kahi o nā menus he mau'ōlelo waha a me nā kiʻi hoʻonāukiuki - a ua pōloliʻoe. Ināʻaʻoleʻoe eʻai pinepine, hiki iāʻoe ke hoʻololi i nā meaʻai eʻono i ka maikaʻi akāʻaʻole ponoʻoe. Akā inā eʻai pinepineʻoe i nā haleʻai, ponoʻoe eʻike i ka loaʻaʻana o nā meaʻai maikaʻi loa.
ʻO ka hapa nui o nā haleʻai i loaʻa i kekahi mau koho olakino, a hiki paha keʻikeʻia ma kēia papa inoa. Hiki paha i ka haleʻaina ke mālama i nā menus ke kaʻawale ma muli o keʻano o ka meaʻai e loli ana. Eia kekahi laʻana, hiki ke loaʻa nā koho liʻiliʻi liʻiliʻi, gluten-free , aiʻole nāʻano haʻahaʻa loea.
Ponoʻoe e nānā i nā koho. ʻO ka noʻonoʻoʻole a me kaʻoleʻole o kekahi meaʻaʻole e hōʻoiaʻiʻo i kaʻaiʻai meaʻaiʻoi aku iʻoi aku ka maikaʻi ma mua o nā mea maʻamau maʻamau.
Ua hele au i ka nui o nā haleʻai. Eia kaʻu mauʻike no ka loaʻaʻana o nā meaʻai maikaʻi ma ka papa koho.
E nānā i nā meaʻoihana maikaʻi loa:
- ʻO ka iʻa a iʻole ka iʻa e like me ka pāpaʻi, nā papa kila a me nā pila
- ʻO kaʻiʻo lelo, e like me kahi'ōwili kiko
- ʻO ka'olola, e like me ka moa
- Legumes like beans or lentils
- 'Apena Pāʻani
A laila e hoʻomaopopo pono i keʻano hana hana. ʻAʻoleʻoe makemake e hoʻonui i nā calories mai ka momona kūpona a iʻole ka puʻupuʻu ma ka sodium :
- Pākī
- Pauʻia
- Ua kū
- Hoʻopiliʻia
- Hoʻopihaʻia
ʻO kēia mau mea hoʻonohonoho maʻamau ka emi loa i loko o ka momona a me nā calories inā lōʻihiʻole lākou i ke kauʻia i loko o ke kaumaha.
Nā hana hana e hōʻalo i:
- Pau
- Hoʻopiʻia
- Au i ka puʻu
- ʻAno
- Pākī
ʻO nā meaʻai i hoʻomākaukauʻia e kēia mauʻano he kiʻekiʻe i ka momona a me nā calories, a ua kiʻekiʻe paha ka paʻakai.
I ka'ōleloʻana o ka sodium, nui loa kēia mau meaʻai i ka sodium:
- Loaʻaʻia kekahi mea
- Hoʻokena soy
- Ka mīkini kāhili
- Hoʻomoeʻo Teriyaki
- Pāpaʻi
E noi i kāu meaʻai e hoʻomākaukau ai me kaʻole o kēia mau mea aiʻole e lawelaweʻia ma kaʻaoʻao.
E koho i ka saladi ma mua o ka'ōpala.
Ua maikaʻi nā salama a pau? He nui ka nui o ia mau mea, i keʻano nui inā he nui nā greens, nā huaʻona, a me nā huaʻai, akā hiki iāʻoe ke loaʻa ka momona a me nā calorie i ka wā e hoʻokomoʻia ai lākou i nā lole a me ka paʻakai. E kńkau i kahi malamalama vinaigrette ma kahi, a ho ohana paha i ka lemona a me ka wai lime. Hōʻalo i nā salamala taco a iʻole nā salama i hoʻomoʻiʻia me nā mīmoa ma muli o ka kiʻekiʻe o ka momona, ka calories a me ka sodium.
Inā makemakeʻoe i ka meaʻala, koho i kahi mea e hōʻike ana i nā hua hou a me nā hua waina ma mua aʻe o nāʻaloʻalo kiʻekiʻe-calorie e like me nā pies, nā pōpō a me kaʻulu cream.
ʻAʻoleʻoe eʻike i nā mea kikowaena i ka menu? Mai makaʻu e nīnau i kāu kikowaena no ke kōkua. ʻO ka mea maʻamau, hiki iāʻoe ke haʻalele i nā meaʻaiʻole āu i makemakeʻole aiʻole i ke kāʻei. Hiki iāʻoe ke kūʻai i ka hapalua o kāuʻai, aiʻole inā loaʻa iāʻoe he pōkole a me ka microwave e hiki ai iāʻoe ke lawe i kāu wahiʻai e hele.
Puna:
HuiʻAmelikaʻAmelika. "Nā manaʻo no kaʻaiʻana." Loaʻa iāʻApelila 11, 2016. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/DiningOut/Tips-by-Cuisine_UCM_308333_Article.jsp.