ʻO ke alakaʻi i ka hanaʻana i nā meaʻai nā meaʻai ka meaʻai
ʻO kaʻaiʻole o kaʻai i lilo i mea kūpono no nā mea pāʻani a me nā mea hoʻoikaika kino.
ʻO ka pilikia
I mea e kākoʻo ai i ka uluʻana o ka mīkini , ka'ōʻaleʻa, a me ka ho'ōla houʻana, pono ka nui o nā meaʻai palekana. ʻO kaʻaiʻana i ka nui o kēia mau meaʻai maʻemaʻe i kēlā lā i kēia lā e lilo i mea paʻakikī a me kahi paio. ʻO ka papahana o kaʻaiʻana i nā meaʻai likeʻole i kēlā me kēia lā kekahi mea kōkua i ka pilikia.
E kiʻi i Creative
ʻO nā hana kūikawā e makemake ana i ka meaʻai maikaʻi a me kaʻaiʻana i nāʻoihana hoʻomaʻemaʻe i kēiaʻano ola. ʻAʻole ia manaʻo he hopena kā mākou i kahi mea i hoʻopalapulaʻia o ka iʻa kāpili a me ke broccoli. ʻO kaʻoiaʻiʻo, he mea nui eʻoliʻoli i kaʻaiʻana ma keʻano he mea maikaʻi o kaʻai pāʻani. ʻO kēia keʻano o kā mākou'aiʻaiʻai eʻono i ka maikaʻi.
ʻO ka hapanui o ka poʻe e hoʻohana ana i ka manawa manawaʻai a keʻai nei lākou i nā meaʻai lean, nā lāʻau hauʻoli a me nā momona i nā hora a pau. Ua lilo lākou i mea laulā i ka papa hana mua e hoʻololi i ka hopena a me keʻano o kā lākouʻai. ʻO ka hoʻokōʻana i nāʻano likeʻole a me nāʻano kuke kuke e hoʻopau ai i kaʻaiʻole i waena o ka poʻe eʻai nei no nā pahuhopu.
He mau mea hōʻailona
Wahi a kekahiʻatikala i paʻiʻia ma ka Journal of Nutrition Education and Behavior , ua nele nā kānaka i nā mākaukau hanaʻai a me ka hoʻomākaukauʻana i nā meaʻai. Ua hoʻoikaikaʻia kaʻai ma ka home a me ka maikaʻi o ka meaʻai. Aia kekahi pili kūpono me nā mākaukau hanaʻai a me ka kūʻaiʻana i nā meaʻai likeʻole e like me nā hua a me nā huaʻai. Ke loaʻa ka hilinaʻi i ka hoʻomākaukauʻana i nā meaʻai, ua kūʻaiʻia nā meaʻai'eleponaʻai a pau i nā mea nui.
Ua hōʻike houʻia ma kaʻatikala "nā hana kuke e like me keʻano e hoʻonui ai i ke olakino." He mea nui ke kālai kuke i kapaʻiaʻo "Cooking Matters". Mālama kēia hana e hoʻomohala i kahi papahana kahi e aʻo ai nā kuhina ma waena o ke kaiaulu kaiaulu i nā akamai hana kuke. ʻO nā papahana papahana e like me kēiaʻaʻole ka mea e hoʻonui ai i ko mākou olakino akā hoʻolako i nā mea hana eʻokoʻa ai i nā meaʻai a hoʻemi i kaʻaiʻole.
ʻO ka nele i nā mākaukau hana kuke no ka lehulehu o nā meaʻoniʻoni e huli ana i nā meaʻai likeʻole e mālama ponoʻia. ʻO ka moa mīnoaʻole,ʻo nā mea kanu i hoʻomoʻaʻia, a me nā hua manu me nā'ōpiopioʻole eʻai i kaʻai. Hiki i nā hana maʻamau i kēia lā ke alakaʻi i ka meaʻaiʻole a no nā mea hāpai i ka hoʻoikaika kino ke kumu e hoʻolei ai i ka lole.
Manaʻo
Wahi a ka National Academy of Sports Medicine, he mea nui ke aʻoʻana i nā haumāna pehea e hoʻomākaukau ai i ka meaʻaiʻoi aku ka maikaʻi. Hāʻawi kaʻAmelikaʻAmelika i ka hoʻomehana i kahi hui a me ka mea hana e hoʻololi i kā mākou mau meaʻai a pale i kaʻaiʻana i kēlā mea i kēlā me kēia lā. Ke manaʻo nei ka Academy of Nutrition and Dietetics eʻai i nā meaʻai nā meaʻai i nā meaʻai i nā manawa he nui i ka lā no ka ikaika a me ka ho'ōla houʻana .
ʻIkeʻia ke kī i ka paleʻana i ka meaʻaiʻole ka hoʻomākaukauʻana i nā meaʻai maikaʻi maikaʻi a me ka hoʻololiʻana i ka mea a mākou eʻai ai. ʻO ka hoʻomaopopoʻana i kaʻai pono eʻai i ka uluʻana o ke kino , ka ikaika a me ka ola hou, he mea nui. ʻO kēiaʻike a me ka hana e hoʻonāukiuki i ko mākou makemake e hoʻomau i kaʻaiʻana i nā meaʻai kūpono i ko mākou kino.
Ke Kuleana
ʻO nā poʻe kelepa a me nā mea hoʻokani paʻakikī ua hoʻomaopopo mau i ka nui o kaʻaiʻana i nā meaʻai. ʻO ka mea kūlohelohe kaʻonika, nā mea maoli e waiwai ana i nā huaora a me nā mineral e pono ai ke kākoʻo i ke kino o ke kanaka. ʻO kēia mau mea he mau pale lean ,ʻo nā huaʻaleʻa olakino, a me nā momona iʻikeʻia he macronutrients. Hiki i nā hana hana nui ke koi aku i nā meaʻai no ka maikaʻi maikaʻi. ʻO ka pahuhopu o kēiaʻatikala,ʻo ia ke aʻoʻana iāʻoe ma nāʻano kuke e hoʻonui ai i ka hopena a me keʻano o kēia mau mea hanaʻenehana e kōkua ai i ka hoʻonaneaʻana i kaʻai.
Kāhua'Ōlelo
ʻO ka hoʻomaʻemaʻe pono e pono ai i nā kuke kuke no ka mālamaʻana i kāu meaʻai . Hiki i nā mea kelepa ke hoʻonui i ka meaʻai a me ka kukeʻana i ka mea like. Eia naʻe, inā hoʻomākaukauʻoe i nā meaʻai likeʻole ma nāʻano likeʻole, e like me ka mea eʻai anaʻoe i kekahi mea hou i kēlā me kēia manawa.
ʻO ka ulanaʻana i waho ma waho o ka papa hana papahana kaulana loa no nā mea pāʻani. Hāʻawiʻia i kahi meaʻono i nā meaʻai, nā mea kanu, a me nā hua. ʻO ka puleʻana a me kaʻailaʻana kekahiʻano'ē aʻe e hoʻonui ai i kaʻala o nā meaʻai kauʻai. Hiki i ka pīpī ma luna o ke kīhāpai aiʻole ka hoʻouluʻana i nā mea leʻa a me nā kāpili maikaʻi e hiki ke hoʻololi i ka papahanaʻai. ʻO ka papa hana kīkino kahi mea makemake nui no kaʻai prep. ʻO nā meaʻai māmā, nā mea kanu, a me nā'ōpala e hana i nā meaʻono a me ka meaʻoluʻolu.
E hōʻalo iā Routine
ʻO kaʻaiʻana i ka nui o nā meaʻai olaʻai e kākoʻo i ka uluʻana o ka mīkini paʻakikī , ka hoʻolāleʻaleʻa a me ka ho'ōla houʻana, e pōmaikaʻi ka nui. Hiki ke hoʻohaʻahaʻaʻia kaʻaiʻole ma ka hoʻololiʻana i kāu mea eʻai ai no kaʻai aʻaiʻole paha i ka meaʻai i hoʻomākaukauʻia i kekahi ala'ē aʻe. E kinai i nā proteins, nā huaʻai, nā'ōpala a me nā hua i nā manawa a pau e mālama i kāu meaʻai.
Ua pio i ka moa? E hauʻoli i ka lean turkey, kamoni, nā pūpū pīni, a iʻole nā hua i'ōwiliʻia e like me nā kumu protein.
Eʻai ana i nā broccoli nui? E hoʻololi i kāu mea kanu me ka'oaʻakai, nā'ōmaʻomaʻa a me nā pua.
ʻAʻole hiki iāʻoe ke'ōpū i ka aporo'ē aʻe? E ho'āʻo i ka hua o ka hopena e like me nā peaches, nā'āpana, nāʻaina, a me nā lā.
Ke hoʻouluʻana i kahi mea'ē aʻe o ka oatmeal? E hoʻololi i kāu meaʻai a hāʻawi i ka quinoa, pāhala, aiʻole i ka laiki laiki e ho'āʻo.
ʻO Flavor Essentials
ʻO ka hoʻonaniʻana i nā meaʻai nā meaʻono-nui ka pahuhopu no ka hapanui o nā mea pāʻani. Hoʻoikaikaʻo Flavor e hoʻokō i kēia mea i hoʻoholoʻia a he mau mea hoʻohui nui i nā meaʻala likeʻole i pau i ka nui. He mea maikaʻi hoʻi ke kūʻaiʻana i ka lāʻau,ʻaʻole he kō i kōʻia, a hoʻemiʻia i ka mea hoʻonāhuu meaʻai. ʻOiaiʻaʻole i nānā ponoʻia ka "maʻalahi",ʻo nā mea hou kēia he mea'āpono a maikaʻi loa e pale ai i kaʻaiʻole:
- Mākaʻika : E hoʻohana i ka wīne a me kaʻailaʻaila e kauʻia i ka'āina i mea e hoʻonani ai i ka meaʻai ma nā meaʻai, nā iʻa, a me nā meaʻai.
- Wineʻaina : Eʻoluʻolu i nāʻano likeʻole me ka balsamic, ka'ōpū cider, ka waina laiki, a me nā mea ulu-i mea e hoʻonui ai i ka ho'āʻoʻana i nā meaʻai, nā iʻa, nā huaʻona, nā salama, a me nā hua.
- Mustards: E mālama i kāu mau meaʻai, iʻa, a me nā huaʻai me ka mīmona kūpona. ʻO ka meaʻala likeʻole me Dijon,ʻanoʻeleʻele, a me nāʻano horseradish. ʻAiʻia kekahi mūkeke i kahi mīkī nui!
- Ketchup a me ke ahi wela: Hāʻawi lāua i kahi kī maikaʻi i nā hua, nā mea kanu, nā meaʻai, nā iʻa, a me nā meaʻai. ʻO ka pīpī paʻakikī ma ke ketchup he lanakila mau loa ia!
- Pākī a me ka pīpī Tomato:ʻO nā alalaʻula he ala maikaʻi loa ia e hoʻonui ai i kaʻono o nā meaʻai, nā kīpala, a me nā huaʻai. E hoʻomoʻa i ka'ōniu maʻamau i ka quinoa e like me keʻano o kahi pīkoi maikaʻi.
- ʻO Salsa: ʻO ka meaʻoi loa eʻai i ka mea hoʻonāʻai pono. Hiki ke hoʻokomoʻiaʻo Salsa ma luna o nā meaʻokoʻa mai nā meaʻai, ka puaʻa, a hoʻohanaʻia paha e like me ka pāpale salakeke.
- Nā meaʻala maikaʻi: E hiki ke komo i nā meaʻala o ka mea kanu,ʻo Mrs. Dash, pepaʻeleʻele, ka paʻakai moana, nā pīni, a me ka kumini. ʻO nā mea punahele kaulana loa e kōkua i nā meaʻai, nā hua, a me nā meaʻai. Hiki iā lākou ke hoʻohuiʻia i marinades.
- ʻO nā meaʻala maikaʻi:ʻO nā meaʻala like me nā kinamona, oregano, a me ka nutmeg. Hoʻokomo pinepineʻia lākou i ka oatmeal, i ka yogurt Greek aiai, kāpīpīʻia i nā hua hou a hoʻohanaʻia i loko o nā kīʻaha e hoʻolapalapa ai.
- ʻO nā lāʻau lapalapa: He meaʻoi aku nā mea kanu'ē aʻe no ka hoʻonuiʻana i kaʻono o nā meaʻai, nā kīpala, nā huaʻai, a me nā hua. ʻO nā lālā kaulana he basil hou, cilantro, cheraly, thyme, and mint. He mea kupanaha hoʻi nā lau nahele i marinades. E hoʻomoʻa i ka meli hou i ka wai no ka meaʻona inu!
- ʻO kaʻailaʻailaʻoliva hou (EVOO):ʻO kaʻaila Olive he mea olakino maikaʻi loa a mahalo nui i nā huaʻai, nā huameli, a me nā hua. Hiki ke hoʻohanaʻia i kumu no ka nui o nā iʻa a me nā iʻa iʻa. Hiki ke kūʻaiʻia kaʻailaʻaila me nā mea kanu e hoʻonui i ka 'ai o ka meaʻai.
- ʻO ka hinuʻaila:ʻO ka hinuʻaila ka mea momona maikaʻi me ka waiwai maikaʻi maikaʻi. E hoʻohana iā ia ma keʻano pālahalaha ma luna o ka palaoa maikaʻi, ka mea kanu mua, a ma keʻano heʻoihana momona maikaʻi ma nā mea i kāluaʻia.
- Hoʻokaʻawale:ʻO Vanilla,ʻAmona, a me ka lemon kekahi o nā hua'ōlelo kaulana loa i hoʻohanaʻia e nā mea pāʻani. Hoʻonui i ka 'ai o kaʻohi, ka liʻi a me ka protein i hoʻoluliluli me nā'ōmole liʻiliʻi.
Eat Clean Recipes
ʻO ka palekana i ka meaʻaiʻole keʻoluʻolu i ka lumi kuke. E aʻo i keʻano o ka hoʻohanaʻana i nāʻano kuke kuke a me nā mea kanu e hana ai ma mua o ka hoʻonuiʻana i kaʻono o kāu meaʻai. Hiki iāʻoe ke leʻaleʻa i nā meaʻai o ka meaʻai a me kaʻaiʻana i nā mea likeʻole i nā manawa a pau me kaʻole e hōʻeha.
E hāʻawiʻia nā hopena hou i nāʻano like e pono ai ka mālamaʻana i kāu meaʻai.
Ua hoʻomākaukauʻia nā'āpaeʻeleʻele 5 mauʻano likeʻole:
ʻO kēiaʻano meaʻai hoʻokipaʻo kēia Zero-Carb Hainaʻelima Huʻupuʻu he meaʻono nui loa akā hiki keʻaiʻia.
E hoʻohana i ka puaʻa a me ka pipi no kēia mea hoʻomaʻamaʻa nui Fajitas .
ʻO kēia keʻakeʻa kiʻekiʻe i hoʻokuʻuʻia i ka pahu Kabobs ka meaʻono no ka launa aloha. Hōʻoluʻoluʻia nā hua kanu!
E ho'āʻo i kēia kīʻaha Pākīʻai i kaʻai i loko o Slow CookʻO kou alanui i kahi kino. Hāʻawi pūʻia nā lālāʻala a maikaʻi a me kaʻohe kila.
ʻO ka meaʻai no ka meaʻaiʻo Thai Coconut Curry Chicken he maʻalahi ke hana a lawelaweʻia ma luna o ka Lulu'Alaʻula .
Hana i nā iʻa iʻa:
E ho'āʻo i kēia mea kupaianaha i ka iʻaʻo ka iʻa a me ke kāpili Chipotle i loko o ka pehea e hana ai i ka meaʻai hauʻoli.
Hoʻopuka ke ahi i ke kī a hoʻomākaukau i ka hauʻoliʻana i kahi mea hoʻomanaʻo Salmon . He mea maʻalahi ka papa hana kuke a ua hanaʻia ka iʻa i loko o 15 mau minuke!
Aia kēia ma loko o hoʻokahiʻatikala ma 6 mau ola olakino e lawaiʻa i iʻa a me 24 pūnaewele!
Eʻai i kāu mau momona
E ho'āʻo i kēiaʻano meaʻai no kaʻala kai kūmā a me kaʻaila likeʻole !
ʻO ka hoʻomaʻamaʻa he ala punahele ia i ka laweʻana i nā mea kanu'ē aʻe. Ināʻoluʻoluʻoe e inu i kāu mau lau, e ho'āʻoʻoe i kēia meaʻai no kaʻainaʻo Green !
ʻO ka sshhetch squash ka meaʻokoʻa maikaʻi hou. E aʻo pehea e hoʻomākaukau ai i kēia mea kanu nani a me ka pehea eʻoki ai i ka Spaghetti Squash 4 Nāʻano Like!
ʻO ka palaoa nui
Haʻaleʻaʻia i kēlā oatmeal manaha hoʻokahi? E aʻo pehea e hana ai i ka Bowel-Friendly Bowl o Oatmeal me nāʻenehana maikaʻi a me nā kāpili!
> Kālā:
> Ka PapaʻAmelika Hui PūʻIa no ka hoʻomehana, nā kumuhana waiwai, nā moʻolelo kumuhana, ka hakakāʻana i ka meaʻai kīʻaha me kēia Mix a me ka papahanaʻai meaʻai, Tiffani Bachus, RDN et al., 4/15
>ʻAmelika Huʻukia o Nutrition and Dietetics, Keʻaiʻana no ka ikaika a me ka hoʻoponopono, Christine Rosenbloom, PhD, RDN, CSSD, 1/2015
> National Academy of Sports Medicine, Nutrition, Loaʻa i nā Kānaka Cooking, Stacey Penney NASM-CES, PES, FNS, 2/2013
> Ka Palapala Noiʻo Mea Ola a me ka Haʻawina, Ka hopena o ka kukeʻana a me ka hanaʻana i nā papa hana meaʻai ma waena o nā mākua: nā hopena a me nā hopena no nā papahana hou, Marla Reicks, PhD, RD et al., 7/15