Mea inu ono

Nui nā mea inu momona i kiʻekiʻe i nā calories a hiki ke kumu i ka loaʻa ʻana o ke kaumaha, ʻoiai i ka poʻe ʻeleu. Inā makemake ʻoe e inu i kahi mea momona, e hoʻāʻo e koho i kahi mea inu i hana ʻia me nā meaʻono ʻono ʻole (a i ʻole kō ʻole). Hiki iā ʻoe ke hoʻohui i ka ʻono i ka wai maʻamau a seltzer paha me nā huaʻai, nā mea kanu, nā mea kanu, a i ʻole ka pīpī o ka wai.

Ke inu nei i ka nui o nā mea inu kō a ʻono hoʻi hiki ke hoʻonui i kāu loaʻa ʻana o ka calorie āpau a hiki iā ʻoe ke lilo i kaupaona. ʻOiai he wai wale kēia mau mea inu, hiki iā lākou ke hoʻohui i ka nui o nā calorie i kāu papaʻai. A, no ka mea ʻaʻole e hoʻopiha nā wai iā ʻoe e like me ka ʻai o nā meaʻai paʻa, ʻaʻole paha ʻoe e ʻai iki i kāu ʻai ʻana aʻe. ʻO nā laʻana o nā calorie i kekahi mau mea inu momona i makemake nui ʻia:

• ʻO ka latte 16-auneke (480 ml) me ka waiū holoʻokoʻa he 270 calories.
• He 20-auneke (600 ml) ʻōmole o ka sodaʻai pono ʻole i loaʻa he 220 calories.
• ʻO kahi aniani 16-auneke (480 ml) o ke kīʻaha ʻono i momona he 140 calories.
• He 16-auneke (480 ml) ʻo ka Hawaiian Punch he 140 calories.
• A 16-auneke (480 ml) ʻO ka wai wai Spray Cran-Apple he 260 calories.
• ʻO ka inu inu haʻuki 16-auneke (480 ml) he 120 calories.

Hōʻike nā Kuhi Meaʻai 2020-2025 i ka palena ʻana i nā kō i hoʻohui ʻia ma lalo o 10% o kāu mau kalori i kēlā me kēia lāPaipai ka American Heart Association i ka hapa nui o nā wahine ʻAmelika e ʻai i nā teaspoon he 6 wale nō, a i ʻole ma kahi o 100 mau calorie, o ke kō i kēlā me kēia lā; no nā kāne, 150 mau kalori i kēlā me kēia lā, a i ʻole ma kahi o 9 teaspoons. E heluhelu i nā mea hana a nānā pono i nā mea inu i kiʻekiʻe i ke kō. Hiki i ke kō ke hele i nā inoa he nui, e like me:

• ʻRup syrup palaoa
• Dextrose
• Fructose
• ʻO ka syrup kānana kiʻekiʻe fructose
• Mele
• Mākala
• ʻO syrup syrup
• Mīkini laiki brown
• Molakeke
• Wai wai kō kō

Loaʻa nā hua i nā wikamina nui a me nā meaola ʻē aʻe, akā ʻo ka inu ʻana i ka wai huaʻai hiki ke hoʻohui i nā mea keu i kāu papaʻai a hiki ke alakaʻi i ka loaʻa ʻana o ke kaumaha

ʻO ka lawelawe ʻana o ka wai ʻalani i 12 auneke (360 ml) ma kahi o 170 mau calorie. Inā ʻoe e lawa ana i ka nui o nā calories mai nā meaʻai ʻē aʻe āu e ʻai ai, hiki i kahi keu he 170 calories i ka lā ke hoʻohui i 12 a 15 paona (5.4 a 6.75 kg) i ka makahiki.

Inā makemake ʻoe e inu wai, e noʻonoʻo e hoʻoliʻiliʻi me ka wai. E hoʻāʻo e kaohi i ka wai i 8 auneke (240 ml) a i ʻole emi iho i kēlā me kēia lā. ʻOi aku kahi koho maikaʻi loa nā huaʻai holoʻokoʻa ma mua o ka wai momona huaʻai no ka mea aia ka momona a ʻaʻohe kō i hoʻohui ʻia.

ʻO nā mea inu kope āu i ke ala e hana a i ka wā o ka wā kope kope hiki ke hoʻohui i ka nui o nā caloli keu a me ka momona momona, ʻoi aku ka pinepine inā kūʻai ʻoe i nā mea i loaʻa i nā syrups i ʻono ʻia, i kāwili ʻia i ka waiū, a i hoʻohui ʻia paha ka hapalua a me ka hapalua.

ʻO kēia mau laʻana āpau no nā mea inu 16-auneke (480 ml). Hiki iā ʻoe ke kūʻai i kēia mau mea inu i ka liʻiliʻi a me ka nui.

• ʻO Frappuccino ʻono i ʻoi aku ma mua o 250 calories. Me ka waiū huʻi, ʻoi aku ia ma mua o 400 nā calorie.
• Loaʻa i kahi mocha nonfat he 250 calories. Me ka waiū huʻi, he 320 kona mau calorie.
• ʻO kahi mocha i hana ʻia me ka waiū holoʻokoʻa a me ka waiū waiū he 400 calories.
• ʻO kahi latte i hana ʻia me ka waiū holoʻokoʻa he 220 calories. Me ka ʻono ʻē aʻe i hoʻohui ʻia, loaʻa iā 290 calories.
• ʻO kahi kokoleka wela i hana ʻia me 2% waiū me 320 nā pālolo. Me ka waiū whipped i hoʻohui ʻia, loaʻa iā ia he 400 calories.

Kauoha i ke kope mau a kau wale i ka nonfat a i ʻole 1% waiū a i ʻole momona-momona. Hiki iā ʻoe ke kauoha i kahi latte unsweetened i hana ʻia me ka waiū skim. E hoʻohana i kahi pani kō inā makemake ʻoe i kāu momona kope.

Inā loaʻa iā ʻoe kahi inu kope kūikawā i kēia manawa a laila, e ʻoki kēia mau ʻōlelo aʻoaʻo i lalo i nā calorie.

• Kauoha i ka liʻiliʻi liʻiliʻi i loaʻa. Hōʻalo i ka kirimina huita ma ka mocha a i ʻole kokoleka wela a mālama e pili ana i 100 mau calories.
• Hoʻohui nā syrups a me nā mea ʻono ʻē aʻe e pili ana i 50 mau calorie no ka punetune. Hōʻalo iā ia inā hiki iā ʻoe a noi i ke kikowaena e hoʻohana i ka hapalua wale nō.

He mea nui e hoʻopau i ka wai lawa e noho hydrated. ʻO Skim a i ʻole ka waiū momona momona kekahi koho maikaʻi.

ʻO kekahi mau koho mea inu e loaʻa nā 0 calories.

• Wai
• Kopaʻai
• ʻO ka wai sparkling me nā ʻono kūlohelohe, e like me ka lemona, ka lime, a me ka berry
• Kope poloka a kī paha

ʻO ka momona - nā mea inu momona; Kaumaha nui - nā mea inu momona; Papaʻai olakino - nā mea inu momona; Ka hōʻemi kaumaha - mea inu momona

Pūnaewele ʻo Academy of Nutrition and Dietetics. ʻIke kino e pili ana i nā mea inu. www.eatright.org/health/weight-loss/tips-for-weight-loss/nutrition-info-about-beverages. Hoʻohou Ianuali 2018. Loaʻa iā Kepakemapa 30, 2020.

ʻO Mozaffarian D. Nutrite a me nā maʻi maʻi maʻi a me nā maʻi ʻino. I: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. ʻO ka maʻi puʻuwai ʻo Braunwald: He puke aʻo no ka lāʻau Cardiovascular. 11th hua. Piladelapia, PA: Elsevier; 2019: chap 49.

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 Kēkēmapa 30, 2020.

• Kalepona