Ka mālama ʻana i kou kaupaona me ka ʻai olakino

Anter

• Protein (nā ʻiʻo a me nā pī)
• Ka waiū (ka waiū a me nā huahana waiū)
• Nā huaʻai, nā palaoa, a me nā fiber
• ʻO nāʻaila a me nā momona
• Nā huaʻai a me nā mea kanu
• ʻ .lelo Aʻoaʻo Ola Pono

ʻO nā meaʻai a me nā mea inu āu i koho ai he mea nui i ka mālama ʻana i kahi kaupaona olakino. Hāʻawi kēia ʻatikala i ka ʻōlelo aʻo e pili ana i ka hana ʻana i nā koho meaʻai maikaʻi e hoʻokele i kou kaumaha.

No ka papaʻai kaulike, pono ʻoe e koho i nā meaʻai a me nā mea inu e hāʻawi i ka meaʻai maikaʻi. Mālama kēia i kou kino i ke olakino.

ʻIke i ka nui o nā calories e pono ai i kou kino i kēlā me kēia lā. Hiki i kahi dietitian ke kōkua iā ʻoe e hoʻoholo i kāu mau pono calory e pili ana i kāu:

• Makahiki
• Moekolohe
• Nui
• Papa hana
• Nā kūlana olakino

ʻIke i ka nui o nā lawelawe o ka waiū, nā huaʻai a me nā mea kanu, nā protein, a me nā hua a me nā starches ʻē aʻe e pono ai i kou kino i kēlā me kēia lā.

Hoʻopili pū kahi papaʻai kaulike i ka hōʻalo ʻana i kekahi o nā meaʻai a me ka hōʻoia ʻana e māʻona i nā mea ʻē aʻe.

Hoʻopili i nā meaʻai olakino e like me nā huahana hou, nā protein proteins, ka waiū momona momona, a me nā ʻanoʻa holoʻokoʻa. E kaupalena i nā meaʻai me ka “calorie hakahaka.” Haahaa kēia mau meaʻai i nā meaola olakino a kiʻekiʻe i ke kō, nā momona, a me nā kalekō, a komo pū me nā mea e like me ka palaʻa, ke kanakē, a me nā soda maʻamau. Akā, e nānā i ke koho ʻana i nā meaʻai māmā me ka puluniu a me nā protein e like me nā kāloti a me nā pepa bele me ka hummus, kahi ʻāpala a me kahi ʻāpana o ka waiū aho, a i ʻole yogurt me nā huaʻai hou.

Koho i nā meaʻai olakino ʻokoʻa mai kēlā me kēia hui meaʻai. E ʻai i nā meaʻai mai kēlā me kēia hui me kēlā me kēia pāʻina. Ke noho ʻoe i lalo i kahi pāʻina, pono i nā huaʻai a me nā mea kanu ke lawe i ka hapalua o kāu pā.

Protein (nā ʻiʻo a me nā pī)

Hōʻalo i nā koho palai; hoʻomoʻa, mahu, hoʻomoʻa, ʻai, a i ʻūlū ʻia paha, ʻoi aku ka haʻahaʻa o nā calorie a me nā momona momona.

ʻO nā kumuwaiwai maikaʻi o ka protein protein e pili ana i ka pipi kai kikokiko keʻokeʻo a me ka moa me ka ʻili i lawe ʻia. ʻO kaʻiʻo Buffalo kekahi koho wīwī.

ʻAi i nā ʻoki kau o ka pipi a puaʻa paha. E ʻoki i nā momona i ʻike ʻia.

ʻAi i ka iʻa he nui, ʻo ka iʻa momona hoʻi e like me ka salemona a me nā sardine, ma ka liʻiliʻi he 2 mau manawa i kēlā me kēia pule. Palena i nā ʻano kiʻekiʻe o ka mercury, e like me:

• Mano
• Swordfish
• Pāpaʻa
• Mōʻī mōʻī

E kaupalena hoʻi i ka snapper ʻulaʻula a me ke kele i hoʻokahi manawa i ka pule a i ʻole ka liʻiliʻi.

ʻO nā protein i hoʻokumu ʻia i nā mea kanu kahi ʻāpana o ka papaʻai kaulike a me nā kumu waiwai maikaʻi o nā fiber hou. ʻO nā laʻana he mauʻu a me nā ʻanoʻano, soy (me edamame, tofu, a me tempeh). ʻO kekahi kumu maikaʻi nā pīni a me nā legume, me:

• Nā pīni pinto
• Nā pīni ʻeleʻele
• Nā piʻo hakuʻala
• Lētēlē
• ʻO ka pī piʻi
• Nā pīni Garbanzo

ʻO nā hua manu kahi kumu maikaʻi o ka protein. No ka hapanui o ka poʻe olakino, maikaʻi ka ʻai ʻana o 1 i 2 mau hua holoʻokoʻa i kēlā me kēia lā. ʻO ka yolk kahi o ka hapa nui o nā wikamina a me nā minelala.

Ka waiū (ka waiū a me nā huahana waiū)

Koho mau i ka momona-momona (skim) a i ʻole nā ​​momona-momona (1%) nā huahana waiū a hoʻāʻo e ʻai i nā kīʻaha 3 (0.72 lita) i kēlā me kēia lā. E akahele me nā waiū waiu i komo i nā kō i hoʻohui ʻia. ʻOi aku ka maikaʻi ʻo Yogurt ke momona ʻole a momona hoʻi. ʻO ka yogurt pālahalaha e hoʻoulu ai ʻoe i kāu hua hou a maloʻo paha i loko o ka ʻoi aku o ka maikaʻi ma mua o nā yogurts i ʻono i ka hua, i hiki ke loaʻa i nā kō i hoʻohui ʻia.

ʻO ka waiūpaila, ka waiūpaʻa, a me ka waiūpata kahi kiʻekiʻe i ka momona momona a pono e hoʻopau ʻia i ka manawa kūpono.

Nā huaʻai, nā palaoa, a me nā fiber

Hana ʻia nā huahana o ka palaoa mai ka palaoa, laiki, ʻoka, palaoa, bale, a i ʻole nā ​​hua e like me ka millet, bulgur, a me ka amaranth. ʻO nā meaʻai i hana ʻia me nā lūlū pū kekahi:

• Pasta
• Oatmeal
• Palaoa
• Mea ʻai kakahiaka
• Tortillas
• Nā Grits

Aia he 2 mau ʻanoʻano o nā hua: nā kīʻaha piha a me nā hua i hoʻomaʻemaʻe ʻia. Koho i ka hapanui o nā meaʻai-palaoa. ʻOi aku ko lākou olakino iā ʻoe no ka mea loaʻa iā lākou ka hua palaoa holoʻokoʻa a ʻoi aku ka nui o ka protein a me ka fiber ma mua o nā hua kanu i hoʻomaʻemaʻe ʻia. Pākuʻi ʻia kēia mau mea:

• ʻO ka palaoa a me ka pasta i hana ʻia me ka palaoa palaoa holoʻokoʻa
• ʻO Bulgur (palaoa naha), amaranth, a me nā hua ʻē aʻe
• Oatmeal
• Popopona
• Laiki palaunu

E hōʻoia i nā papa inoa a kūʻai i nā berena a me nā pāpaina e papa inoa nei i ka "palaoa āpau" a i ʻole "palaoa holoʻokoʻa" e like me ka mea hana mua.

Hoʻololi ʻia nā ʻano hua i hoʻomaʻemaʻe ʻia i mea e lōʻihi ai ka lōʻihi. Loaʻa iā lākou kahi ʻano finer. Lawe kēia hana i ka fiber, protein, iron, a me nā huaora B he nui. ʻAʻole i emi iki ka meaʻai i kēia mau meaʻai, ʻoi aku ka liʻiliʻi o ka hoʻopihapiha ʻana a laila pōloli hou ʻoe. ʻO nā hua i hoʻomaʻemaʻe ʻia me ka palaoa keʻokeʻo, ka laiki keʻokeʻo, a me ka palaoa kānana de-germed. ʻAi i nā meaʻai liʻiliʻi i loko o nā hua i hoʻomaʻemaʻe ʻia, e like me ka palaoa keʻokeʻo a me ka pasta.

ʻO nā huahana me ka bran i hoʻohui ʻia, e like me ka oat bran a i ʻole bran cereal, kahi kumu maikaʻi o ka fiber. E hoʻomanaʻo wale nō, ʻaʻole paha lākou he huahana palaoa holoʻokoʻa.

ʻO nāʻaila a me nā momona

ʻO ka momona monounsaturated a i ʻole polyunsaturated momona. ʻO kēia nā ʻano momona ʻoi loa. ʻO nā aila olakino he nui mai nā mea kanu, nā nati, nā ʻoliva, a iʻa paha. He wai lākou ma ka mahana wela.

ʻO nā koho olakino pū kekahi:

• Kanola
• Kolo
• Pulupulu
• Olive
• ʻO Safflower
• Soybean
• ʻAilā Sunflower

ʻO nā momona momona. ʻO kēia nā momona i loaʻa ka hapanui i nā huahana holoholona e like me ka waiūpaka a me ka līlī. Loaʻa pū lākou i ka aila niu. Paʻa nā momona momona i ka mahana o ka lumi. ʻOi aku ka maikaʻi e hoʻāʻo a hoʻēmi i ka nui o nā momona momona i kāu papaʻai.

Hiki iā ʻoe ke kaupalena i kāu lawe ʻana i kēia mau momona ma ka ʻai ʻana i kahi nui wale o:

• Nā huahana waiū holoʻokoʻa
• Pālima
• Aikalima
• Pata
• Nā meaʻai māmā e like me nā kuki, nā pōpō, a me nā pahū pahū i loko o kēia mau mea

ʻO nā momona trans a me nā momona hydrogenated. ʻIke pinepine ʻia kēia ʻano momona i loko o nā meaʻai palai a me nā meaʻai i hana ʻia e like me ka donut, nā kuki, nā ʻāpana, a me nā pahū. Nui pū nā margarine iā lākou. ʻO ka ʻōlelo aʻoaʻo e kaupalena i kāu lawe ʻana i nā momona trans ma kahi hiki.

Nā mea hiki iā ʻoe ke hana e kōkua i ka palena ʻana i kāu lawe ʻana i nā momona momona momona a me nā trans trans me:

• Palena i nā meaʻai palai. Hoʻomoʻa ka meaʻai palai i nā momona mai nā aila kuke. Hoʻonui kēia i kāu lawe momona. Inā ʻoe e kālua, kuke me nā aila polyunsaturated. E hoʻāʻo e kālua i nā meaʻai i loko o kahi aila liʻiliʻi ma kahi o ka momona momona.
• Hoʻomoʻa, ʻai, poach, a hoʻomoʻa iʻa, moa, a me nā ʻiʻo wīwī.
• Heluhelu i nā lepili ʻai. E hoʻāʻo e hōʻalo i nā meaʻai i loaʻa i nā momona hydrogenated hapa a i ʻole nā ​​momona trans. Ka palena i nā meaʻai i kiʻekiʻe i nā momona momona.

Nā huaʻai a me nā mea kanu

Nui nā huaʻai a me nā mea kanu i haʻahaʻa i ka nui o nā calories a piha pū me ka fiber, nā wikamina, a me nā minelala, a me ka wai. Hiki ke kōkua pono i ka lawe ʻana i nā huaʻai a me nā mea kanu iā ʻoe e kaohi i kou kaupaona. Hiki iā ia ke hōʻemi i kou maka o ka maʻi ʻaʻai a me nā maʻi ʻē aʻe.

ʻO ka fiber a me ka wai i nā huaʻai a me nā mea ʻai e kōkua e hoʻopiha iā ʻoe. Me ka hoʻohui ʻana i nā huaʻai a me nā mea kanu i loko o kāu papaʻai hiki ke hoʻohaʻahaʻa i nā calories a me nā momona i kāu papaʻai me ka waiho ʻole iā ʻoe i ka pōloli.

Palena i nā wai huaʻai i hoʻokahi kīʻaha 8-auneki (0.24 lita) a i ʻole emi iho i kēlā me kēia lā. ʻOi aku ka maikaʻi o kahi koho a me nā huaʻai a pau ma mua o ka wai momona no ka mea ʻaʻohe o ka wai momona e kōkua ai e hoʻopiha iā ʻoe. Ua hoʻohui pinepine lākou i ke kō.

E hoʻokaʻawale i kāu pāʻina ʻaina. Hoʻopiha i ka hapalua o kāu pā me nā huaʻai a me nā mea kanu. E hoʻopiha i ka hapalua i nā hua a me kaʻiʻo.

E kuapo i ka hapalua o ka tīhi i loko o kāu mau omelet me ka milo, ʻaka, tōmato, a me nā ʻalalā. Hoʻololi i nā auneke 2 (56 gram) o ka tī a me 2 auneke (56 gram) o ka ʻiʻo i loko o kāu mau sanika me ka lettuce, ʻōmato, kukama, a i ʻole nā ​​aniani.

Hiki iā ʻoe ke hōʻemi i kāu ʻāpana o ka laiki a i ʻole pasta paha ma ka hoʻoulu ʻana i ka broccoli, ka pepa bele ʻokiʻoki, ka palaʻai i kuke ʻia a i ʻole nā ​​mea kanu ʻē aʻe. Kūʻai nā hale kūʻai he nui i kēia manawa i ka "riced" cauliflower a me broccoli i hiki ke hoʻohana ʻia me a i ʻole ma kahi o kahi laiki e hoʻonui ai i kāu ʻai lau. E hoʻohana i nā mea kanu paʻahau inā ʻaʻohe āu mea hou. Pono paha ka poʻe e ʻai ana i ka paʻakai sodium haʻahaʻa e kaupalena i kā lākou lawe ʻana i nā mea kanu kēpau.

ʻ .lelo Aʻoaʻo Ola Pono

E kaupalena i nā meaʻai māmā ʻaʻohe ona pono kūpono, e like me nā kuki, nā pōpō, nā ʻāpana, a me nā kanakē.

E ʻike pono ke inu nei ʻoe i ka wai, ma ka liʻiliʻi he 8 mau kīʻaha (2 liters) i kēlā me kēia lā. E kaupalena i nā mea inu kō-kō e like me ka soda a me nā tī tī.

No ka ʻike hou aku e kipa aku iā www.choosemyplate.gov.

ʻO ka momona - ka mālama ʻana i kou kaupaona; Kaumaha nui - ka mālama ʻana i kou kau paona; Kaʻai olakino - ka mālama ʻana i kou kaupaona; Ka hōʻemi kaumaha - ka mālama ʻana i kou kaona

• Palaka
• myPlate
• Papaʻai olakino

Freeland-Graves JH, Nitzke S; Academy o Nutrisyon a me Dietetics. ʻO ke kūlana o ke kula ʻo ka meaʻai a me nā dietetics: ka huina o ka papaʻai i kaʻai olakino. ʻO J Acad Nutrite a me nā Dietetics. 2013; 113 (2): 307-317. PMID: 23351634 pubmed.ncbi.nlm.nih.gov/23351634/.

Hensrud DD, Heimburger DC. ʻO ka pilina o Nutrition me ke olakino a me nā maʻi. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 26th ed. Piladelapia, PA: Elsevier; 2020: chap 202.

Pūnaewele National Heart, Lung a Blood Institute. Nā hana ola e hōʻemi i ka pilikia o ka maʻi puʻuwai: ʻike loiloi ʻōnaehana ʻōnaehana mai ka hui hana nohona, 2013 www.nhlbi.nih.gov/health-topics/lifestyle-interventions-reduce-cardiovascular-risk. Loaʻa iā Kepakemapa 29, 2020.

Ramu A, Neild P. ʻAi a me ka meaʻai. I: Naish J, Syndercombe 'Aha D, hua. ʻEpekema Lapaʻau. ʻEkolu huaʻōlelo. Piladelapia, PA: Elsevier; 2019: chap 16.

Ke Keʻena ʻAmelika Hui Pū ʻIa a me ka US Department of Health and Human Services. Nā Kuhi Meaʻai no nā ʻAmelika, 2020-2025. 9 Edition. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hoʻohou i Kēkēmapa 2020. Loaʻa iā Kepakemapa 29, 2020.

• Pehea e hoʻohaʻahaʻa ai i Cholesterol
• Meaʻai kūpono
• Kaohi Kaumaha