ʻO ka hapanui e makemake eʻai i nā pōpō. I kekahi manawa no ka hanaʻole a me ka makeʻole, aʻo kekahi manawa no ka pono maoli. Inā pilikiaʻoe no kou uluhiluʻana, ponoʻoe e ho'āʻo i kahi hoʻokipa a hele e hele. Akā, inā e hoʻomanawanuiʻoe no ka mea ua pōloliʻoe, a laila e koho i kahi kānalua i maikaʻi a pilikino.
No laila he aha ka meaʻono pono? Hiki i kahi'ōpiopio ke lilo i kumu maikaʻi o ka meaʻai kalo-calorie inā kohoʻoe i nā huaʻono - nā huaʻai, nā huaʻona a me nā'ākī liʻiliʻiʻai e hiki ke hoʻonui i nā meaʻai a me ke kiko, e like paha.
Akā, hiki i kahi'āpena ke hoʻolālā nui i ka calorie ināʻoe e hoʻomalu iāʻoe iho i kahi pola nui o ka ice cream a iʻole ka'īlio hae ma lalo o kahiʻeke piha o nāʻalani māmā.
E ho'āʻo i kēia Mau Manaʻo Snack Snack
E noʻonoʻoʻoe i kāu meaʻai e like me ka meaʻai liʻiliʻi a mālamaʻia i ka pale kauʻana ma ke kohoʻana i kahi kinetona liʻiliʻi, kahi momona momona, a me kekahi mau huaʻalea, e like me keʻano o ka palaoa kiʻekiʻe , nā kānana, a me nā huaʻai hou a me nā hua, ka pipi.
E hoʻomanaʻo i kahi mea iki - he meaʻuʻuku wale nō e hiki iāʻoe i kāu meaʻai hou no ka mea i ka nui loa o kāu mau pōpō, ke holo neiʻoe i ka pilikia o ka hoʻohanaʻana i nā calories he nui.
- E hohola i ka pīnatiʻiole ma nā'ōkomo'āhiʻiʻeono a me ka lawelaweʻana me hoʻokahi auneke o ka lihi (e pili ana i ka nui o kekahi niho).
- Eʻokiʻoki i ka'ōpala i ka pupuhi nui a hoʻomoʻi i ka hapalua o ka palaoa i ka hapalua. E kāpīpī i hoʻokahi pāpaʻi pāʻani i'ōwiliʻia aiʻole pecans (a me ka meli liʻiliʻi inā makemakeʻoe i kaʻono).
- E kiola i ka palaoa pita a pau i loko oʻeono mau momi a lawelawe me ka hummus a me ka lima o nā hua hou ma kaʻaoʻao.
- E hana i nā hua a me ka palaoa. E kīki i hoʻokahi apala a me hoʻokahi pea, a lawelawe me nā hua waina hou, nā meaʻai'āhiʻu a pau a me kekahi mau'āpanaʻeleʻele o kāu punahele punahele.
- Hoʻohui i hoʻokahi kīʻaha momona momona liʻiliʻi me ka hapalua o ka blueberries a me nā'āpana liʻiliʻi, a me ka hapahā kīʻaha pāʻani a me nā'alemona. E hoʻonui i ka meli e like me kouʻono.
- E hoʻouka i ka wai'alemona ma kahi'āpana o ka palaoa a me ka hoʻokomoʻana i kahi pūpū o ka hua 100-hapa hua. E lawelawe me ke aniani o ka waiū momona.
- E lawelawe i nāʻoliva a paʻi i nā huaʻulaʻula me kahi'āpana palaoa wela piha.
- Pili kekahi poʻe i kaʻai pēpē eʻai ai i nā'āpala a me ka mālamaʻana i ka nui o ka hapalua. ʻAʻole ponoʻoe e hele i kahi lōʻihi, akāʻo ka kohoʻana i nā'āpana liʻiliʻi e kāohi i kaʻaiʻana.
- Eʻoki i kāu mau'āpana tortilla pono'ī a lawelawe iā lākou me ka pīpī pīpī mango-ʻeleʻele.
- E hana i ka pola o kaʻaila o kaʻulaʻula a lawelawe me ka'ulaʻaʻalani, ka hapalua a me ka hapalua o nā mea kanu a me ka'ōpū o ka waiū momona a me ka waiu almond. E hoʻoulu i ka meli o ka meli a me kekahi mau'alemona i ka palaoa.
- E loaʻa i kahi kaumona maikaʻi me nā lau kōhi, nā broccoli florets, nā'ōpiopio a me ka luna me ka hapahā a me ka hapalua o ka palaoa a me hoʻokahi punetune o kāu pāpale punahele.
- E ho ohana i ka mea'enela nui (e like me Nutri-Ninja a NutriBullet) e hana i nā meaʻoluʻolu, nā puna, a me nā hulu me nā hua a me nā huaʻai hou.
He aha inā inā makemakeʻoe i kahi 'meaʻahaʻaina' hauʻoli '?
Inā makemakeʻoe e'ōwili i kahi pahu kukui, pīlaʻi'ānena a iʻole kuki paha, e hoʻomanaʻo he maikaʻi ke hana pēlā i kekahi manawa (i hoʻokahi manawa i ka lā ināʻoe e mālama i kaʻike kālā o ka calorie ), akā e mālama i kāu mau'āpana liʻiliʻi - hoʻokahi wale aku cookie , hoʻokahi pahu pahu kapu, aiʻole kahi hana kīpoki.
Nā kumuhana:
Kākoʻo nui iā SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." ʻO ka heluʻeono. Waimanalo, HI. Wadsworth Publishing Company, 2013.
Smolin LA, Grosvenor, MB. "Nutrition: Science and Applications." ʻO ka'Ōleloʻekolu. Wiley Publishing Company, 2013.
ʻO'Alahui Hui PūʻIa Hui PūʻIaʻoʻAmelika Huipūʻia a me ka United Health Health Department. "Nānā Dietary no nāʻAmelika, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.