Kūʻai kūʻai olakino olakino

ʻO kahi hana nui no ka lilo ʻana o ka paona, ka mālama ʻana i ka kaumaha, a me ke olakino ʻana ke aʻo nei pehea e kūʻai ai i nā meaʻai kūpono i ka hale kūʻai. E hōʻoia kēia iā ʻoe i kāu mau koho olakino ma ka home. Hōʻalo i ka lawe mau ʻana i nā ʻāpana a i ʻole nā ​​kuki i ka home. Ma kahi o, ke hele ʻana i waho e kūʻai i kahi mālama pono ʻole e hāʻawi iā ʻoe i manawa hou aku e hoʻoholo pono ai e pili ana i ka ʻai ʻana i kēlā meaʻai. Maikaʻi ke hoʻokomo ʻana i kēia mau meaʻai i kāu papaʻai, akā ʻaʻole ʻoe makemake e ʻai me ka noʻonoʻo ʻole.

Inā kūʻai ʻoe i nā nui a i ʻole nā ​​pūʻolo nui o kahi meaʻai māmā, e mahele i nā ʻāpana liʻiliʻi a mālama i nā mea āu e hoʻohana ʻole ai i kēia manawa.

PROTEIN

Ke kūʻai ʻoe i ka protein, koho:

• ʻO ka pākeke lean a i ʻole ka moa a me ka turkey skinless a i ʻole nā ​​umauma moa.
• ʻO kaʻiʻo lean, e like me ka bison (buffalo) a me nā ʻokiʻoki o ka puaʻa a me ka bipi (e like me ka puni, sirloin luna, a me nā tenderloin). E nānā i nā ʻiʻo lepo ma ka liʻiliʻi he 97% wīwī.
• ʻO ka iʻa, e like me salmon, iʻa keʻokeʻo, sardine, herring, tilapia, a me nā cod.
• Nā huahana waiū momona momona a momona ʻole.
• Huamoa.
• ʻO nā legume, e like me nā pinto pinto, nā pīniʻeleʻele, nā pīniʻaʻaʻa, ka lihi, a me nā pī garbanzo. Kūpono nā pīni kēpau akā inā he manawa kou e hoʻomākaukau ai iā lākou mai ka ʻōpala ʻana, ʻoi aku ka liʻiliʻi o nā pīni maloʻo. E nānā no nā waiwai kēpau haʻahaʻa sodium.
• ʻO nā protein soya, e like me ka tofu a me ka tempe.

Nā hua a me nā hua

Kūʻai i nā huaʻai a me nā lau nui. E hoʻopihapiha lākou iā ʻoe a hāʻawi i nā wikamina, nā minelala, a me nā meaola ʻē aʻe e pono ai i kou kino. Kūʻai kekahi ʻōlelo aʻoaʻo:

• Hoʻokahi wale nō 72 calories i loaʻa i hoʻokahi ʻōpelu waena.
• ʻO 1 kīʻaha (130 gram) nā kāloti he 45 wale nō kālori.
• ʻO 1 kīʻaha (160 gram) o ʻokiʻoki i nā melan cantaloupe he 55 wale nō calories.
• No nā hua kēpau, koho i nā mea i piha i ka wai a wai ʻole paha, ʻaʻole syrup, a ʻaʻohe kō i hoʻohui ʻia.

Hiki i nā hua a me nā mea kanu paʻakai ke koho maikaʻi inā ʻaʻole loaʻa kahi kō a me ka paʻakai. ʻO kekahi mau pōmaikaʻi o nā huaʻai paʻahau a me nā mea kanu pū kekahi:

• Hiki ke like me ka momona a i ʻole kekahi manawa ʻoi aku ka momona o ka momona ma mua o ka hou inā ʻaʻole lākou i loko o nā sausa i hoʻohui ʻia.
• ʻAʻole e hele ʻino e like me ka mea hou.
• Māmā e hoʻomākaukau. Hiki ke mākaukau nā ʻeke o nā mea ʻai hau e māhu i loko o ka hawewe i lalo o 5 mau minuke.

NA PONO A ME NA KINI

Koho i nā berena olakino, palaʻai, a me pasta, e like me:

• Nā berena a me nā ʻōwili holoʻokoʻa (heluhelu i ka lepili e hōʻoia i ka mea hana mua he palaoa / palaoa āpau.)
• ʻO nā bran, 100% bran, a me nā palaoa palaoa i wili ʻia (e nānā i nā cereala me ka liʻiliʻi o 4 mau huna o ka fiber i kēlā me kēia lawelawe.)
• ʻO ka palaoa holoʻokoʻa a i ʻole ka pasta-palaoa holoʻokoʻa.
• Nā hua e like me millet, quinoa, amaranth, a me bulgur.
• ʻO nā ʻoka i ʻōwili ʻia (ʻaʻole ʻo ka oatmeal koke).

Palena i ka palaoa i hoʻomaʻemaʻe ʻia a i ʻole nā ​​huahana "palaoa keʻokeʻo". ʻOi aku paha lākou i:

• E kiʻekiʻe i ke kō a me nā momona, i hoʻohui i nā calorie.
• E haʻahaʻa i ka fiber a me ka protein.
• Ka nele i nā wikamina, nā minelala, a me nā mea kōkua nui ʻē aʻe.

Ma mua o kou kūʻai ʻana i ka meaʻai no ka pule, e noʻonoʻo e pili ana i kāu papa kuhikuhi.

• Āhea a ma hea ʻoe e ʻai ai i kēia pule aʻe?
• Ehia mau manawa āu e kuke ai?

A laila, hoʻolālā i kāu mau meaʻai ma mua o kou kūʻai ʻana. Mālama kēia iā ʻoe i ka mea āu e pono ai e hana i nā koho olakino i loko o ka pule.

Hana i kahi papa inoa kūʻai. ʻO ka loaʻa ʻana o kahi papa inoa e hoʻēmi i ka impulse kūʻai aku a hōʻoia i ke kūʻai ʻana i nā mea pono āpau āu e pono ai.

E hoʻāʻo e hele ʻole i ke kūʻai meaʻai inā pōloli ʻoe. E koho ʻoe i nā koho ʻoi aku ka maikaʻi inā ʻoe e kūʻai aku ma hope o kāu ʻai ʻana i ka meaʻai olakino a i ʻole meaʻai māmā.

E noʻonoʻo e pili ana i ke kūʻai ʻana ma nā ʻaoʻao i waho o ka hale kūʻai. ʻO kēia kahi e ʻike ai ʻoe i nā hua (fresh and frozen), nā ʻiʻo, a me ka waiū. ʻOi aku ka liʻiliʻi o nā meaʻai momona i nā ʻaoʻao o loko.

E aʻo pehea e heluhelu ai i nā lepili ʻoiaʻiʻo ma nā pūʻolo meaʻai. E ʻike he aha ka nui o ka lawelawe a me ka nui o nā calorie, ka momona, nā protein, a me nā huehue no kēlā me kēia lawelawe. Inā loaʻa i kahi ʻeke he 2 mau lawelawe a ʻai ʻoe i ka ʻeke āpau, pono ʻoe e hoʻonui i ka nui o nā calorie, nā momona, nā protein, a me nā kāhūhū e 2. Pono ka poʻe me nā olakino olakino kūikawā e nānā pono i kekahi mau ʻāpana o ka lepili. ʻO kahi laʻana, inā he maʻi diabetes kou, pono ʻoe e kahakaha i nā karamu o nā huehue i ka meaʻai. Pono ka poʻe ma ka papaʻai olakino puʻuwai e hoʻolohe i ka nui o ka sodium a me ka momona momona. Pākuʻi ʻia nā lepiliʻai pono i kēia manawa i ka nui o nā kō i hoʻohui ʻia. E hoʻohana i kēia ʻike e hana i nā koho olakino. ʻElua mau huaʻōlelo ma nā lepili ʻai hiki ke alakaʻi hewa i "kūlohelohe" a me "maʻemaʻe." ʻAʻohe kūlana kaulike no ka hoʻohana ʻana i kēia mau huaʻolelo e wehewehe i nā meaʻai.

ʻElua mau huaʻōlelo ma nā lepili ʻai hiki ke alakaʻi hewa i "kūlohelohe" a me "maʻemaʻe."

ʻO kekahi mau ʻōlelo aʻoaʻo ʻē aʻe no ka heluhelu ʻana i nā lepili a me ke kūʻai ʻana i nā meaʻai olakino nā:

• Koho i ke tuna a me nā iʻa kēka kēnā i hoʻopaʻa ʻia i ka wai, ʻaʻole aila.
• E hōʻoia i ka lepili no nā huaʻōlelo "hydrogenated" a i ʻole "hapa hydrogenated" i ka papa inoa o nā mea hoʻohui. ʻO kēia nā momona trans trans pono ʻole. ʻO ke kokoke loa i ka hoʻomaka o ka papa inoa kēia mau huaʻōlelo, ʻo ka nui o lākou ka meaʻai i loko. E hāʻawi ka lepili i ka nui o ka momona trans, a makemake ʻoe i mea ʻole. ʻOiai nā meaʻai i helu ʻia me ka loaʻa ʻole o nā kolamu o nā momona trans hiki ke loaʻa i nā kuhi no laila pono nō ʻoe e nānā pono i ka papa inoa mea hoʻohui.
• E heluhelu pono i ka lepili o nā meaʻai e koi ana he huahana kaumaha-kaumaha kēia. ʻOiai ua hoʻohana ʻia kēia mau huaʻōlelo, ʻaʻole paha he mea olakino ke koho no ʻoe.
• ʻIke i ka manaʻo o "lite" a me "light". Hiki i ka huaʻōlelo "lite" ke hōʻemi i ka nui o nā kalori, akā i kekahi manawa ʻaʻole i emi. ʻAʻohe kūlana i hoʻonohonoho ʻia no ia huaʻōlelo. Inā ʻōlelo kahi huahana "māmā," pono ma ka liʻiliʻi he 1/3 ʻoi aku o ka nui o nā calorie ma mua o ka meaʻai maʻamau, akā ʻaʻole paha ia he koho calorie haʻahaʻa a olakino paha.

ʻO ka momona - kūʻai kūʻai; Kaumaha kaupaona - kūʻai kūʻai; ʻO ka hōʻemi kaumaha - kūʻai hale kūʻai; Papaʻai olakino - kūʻai kūʻai

• Alakaʻi lepili ʻai no ka palaoa piha
• Papaʻai olakino

ʻO Gonzalez-Campoy JM, St. Jeor ST, Castorino K, et al. Nā kulekele hana lapaʻau no ka ʻai olakino ʻana no ka pale ʻana a me ka mālama ʻana i nā maʻi metabolic a me endocrine i nā mākua: cosponsored by the American Association of Clinical Endocrinologists / the American College of Endocrinology and the Obesity Society. Hana Endocr. 2013; 19 (Kumuhana 3): 1-82. PMID: 24129260 pubmed.ncbi.nlm.nih.gov/24129260/.

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 ʻo ʻAmelika Hui Pū ʻIa ʻAi Hui Pū ʻIa (FDA). Ka lepiliʻai & meaʻai www.fda.gov/food/food-labeling-nutrisi. Hoʻohou i Kepakemapa 18, 2020. Loaʻa iā Kepakemapa 30, 2020.

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.

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