Ka nui o ka ʻāpana

He paʻakikī paha ke ana ʻana i kēlā me kēia ʻāpana o ka meaʻai āu e ʻai ai. Eia nō naʻe kekahi mau ala maʻalahi e ʻike ai ke ʻai nei ʻoe i nā nui lawelawe kūpono. Ma hope o kēia mau ʻōlelo aʻoaʻo hiki ke kōkua iā ʻoe e kaohi i nā nui no ka pohō kaumaha.

ʻO ka nui o ka lawelawe ʻana i ka nui o kēlā me kēia meaʻai āu e ʻai ai i ka wā o kahi pāʻina a i ʻole meaʻai māmā. ʻO kahi ʻāpana ka nui o nā meaʻai āu e ʻai ai. Inā ʻoe e ʻai i ka mea ʻoi aku a ʻoi aku paha ma mua o ka nui o ka lawelawe e pono ai, loaʻa paha iā ʻoe i ka nui a i ʻole ka liʻiliʻi loa o nā meaola e pono ai.

ʻO ka poʻe me ka maʻi diabetes e hoʻohana ana i ka papa inoa kūʻai no ka helu ʻana i ka carb e pono e hoʻomanaʻo ʻo ka "lawelawe ʻana" ma ka papa inoa kūʻai ʻaʻole ia e like me ka nui o ka nui o ka lawelawe.

No nā meaʻai e like me ka cereal a me ka pasta, kōkua paha i ka hoʻohana ʻana i nā kīʻaha e ana i kahi lawelawe kikoʻī no nā lā ʻelua a hiki i kou hoʻomaʻamaʻa hou ʻana i ka maka ʻana i ka ʻāpana kūpono.

E hoʻohana i kou lima a me nā mea ʻē aʻe i kēlā me kēia lā e ana i ka nui o nā mahele:

• ʻO kahi lawelawe o kaʻiʻo a moa paha ka pāma o kou lima a i ʻole he ʻāpana o nā kāleka
• ʻO kahi 3-auneke (84 gram) lawelawe iʻa iʻa kahi puke nānā
• ʻO ka hapalua kīʻaha (40 gram) o ka ʻaikalima he kinipōpō kinipōpō
• ʻO kahi lawelawe ʻana i ka tī, he pālua dice ia
• Hoʻokahi hapalua kīʻaha (80 gram) o ka laiki i kuke ʻia, pasta, a meaʻai māmā paha e like me nā ʻāpana a i ʻole nā ​​pretzels kahi lima i hoʻopuni ʻia, a i ʻole kinipōpō kinipōpō
• ʻO kahi lawelawe o kahi pancake a waffle paha kahi diski kuʻina
• ʻElua punetēpona (36 gram) o ka pīpī pīpī kahi pōpō ping-pong

Pono ʻoe e ʻai i ʻelima a ʻoi paha o ka hua o nā huaʻai a me nā mea kanu i kēlā me kēia lā e kōkua ai i ka hōʻemi ʻana i kou pilikia i ka maʻi ʻaʻai a me nā maʻi ʻē aʻe. Haʻahaʻa nā hua a me nā mea kanu i ka momona a kiʻekiʻe i ka fiber. E kōkua lākou i ka hoʻopiha iā ʻoe i māʻona ʻoe i ka hopena o kāu ʻai. Loaʻa iā lākou nā calorie, no laila ʻaʻole ʻoe e ʻai i ka nui palena ʻole, keu hoʻi i ka wā e pili ana i nā hua.

Pehea e ana ai i ka nui o ka lawelawe ʻana i nā nui o nā hua a me nā mea kanu:

• Hoʻokahi kīʻaha (90 gram) o nā hua maka i kālai ʻia a i ʻole nā ​​mea kanu ka ʻai a ka wahine a i ʻole he baseball
• Hoʻokahi popo waena a ʻalani paha he kinipōpō tenis
• ʻO ke kīʻaha hapahā (35 gram) o nā hua maloʻo a i ʻole nā ​​nati he pōpō kolepa a i ʻole ka lima liʻiliʻi
• Hoʻokahi kīʻaha (30 gram) o ka lettuce ʻehā lau (Romaine lettuce)
• ʻO kahi ʻuala i hoʻomoʻa ʻia he ʻiole kamepiula

E kāohi i kāu nui i ka wā e ʻai ana ʻoe ma ka home, e hoʻāʻo i nā ʻōlelo aʻoaʻo aʻe:

• Mai ʻai i ka ʻeke. Hiki iā ʻoe ke hoʻowalewale ʻia e ʻai nui. E hoʻohana i ka nui o ka lawelawe ma ka pūʻolo e hoʻokaʻawale i ka meaʻai māmā i loko o nā ʻeke liʻiliʻi a i nā pola paha. Hiki iā ʻoe ke kūʻai i nā ʻāpana lawelawe hoʻokahi o kāu mau meaʻai māmā. Inā kūʻai ʻoe i ka nui, hiki iā ʻoe ke hoʻokaʻawale i nā meaʻai māmā i nā ʻāpana lawelawe hoʻokahi ke hoʻi ʻoe i ka home mai ka hale kūʻai.
• E lawelawe i ka meaʻai ma nā pā liʻiliʻi. E ʻai mai ka pā saladi ma kahi o ka pā ʻaina. E hoʻomau i ka lawelawe ʻana i nā pā ma ka pā kīhini no ka mea pono ʻoe e ala aʻe no kekona. ʻO ka waiho ʻana i kāu meaʻai mai kahi maʻalahi a me ka maka ʻole e paʻakikī iā ʻoe e ʻai nui.
• Pono i ka hapalua o kāu pā i nā mea kanu ʻōmaʻomaʻo. E hoʻokaʻawale i ka hapalua ʻē aʻe ma waena o nā protein momona a me nā hua āpau. ʻO ka hoʻopihapiha ʻana i ka hapalua o kāu pā me nā mea kanu ʻōmaʻomaʻo ma mua o kou lawelawe ʻana i ke koena o kāu ʻaina ʻo ia kekahi o nā hana maʻalahi o ka kaohi ʻāpana.
• Hoʻohuli i nā ʻano momona momona o ka meaʻai. Ma kahi o ka waiū kalima momona momona, kaʻaila kawa, a me ka waiū, e kūʻai i ka momona momona a i ʻole skim ma kahi. E hoʻohana i ka hapalua o ka nui āu e maʻa mau ai e mālama i nā calorie hou aku. Hiki iā ʻoe ke hoʻāʻo e hoʻololi i ka hapalua o ka tī waiū me ka hummus a i ʻole e kāwili i ka kirimona kawa me ka yogurt maʻamau e maʻalahi ai kēia.
• Mai ʻai me ka noʻonoʻo ʻole. Ke kī māmā ʻoe i mua o ke kīwī a i ʻole ke hana nei i nā hana ʻē aʻe, e hoʻohoka ʻia ʻoe e hiki ai iā ʻoe ke ʻai nui. ʻAi ma ka papaʻaina. E kau i kou nānā i kāu meaʻai i ʻike ʻoe i ka wā i lawa ai kāu e ʻai ai.
• Mea ʻai māmā ma waena o nā meaʻai inā makemake ʻia. Inā pōloli ʻoe i waena o nā meaʻai, ʻai i kahi meaʻai māmā, pulelehua nui e like me kahi ʻāpana o ka hua, saladi liʻiliʻi, a i ʻole kīʻaha o ka sup i hoʻomoʻa ʻia. E hoʻopiha ka meaʻai māmā iā ʻoe i ʻai ʻole ʻoe i ka nui ma kāu pāʻina aʻe. ʻO nā meaʻai māmā e hoʻopili ai i nā protein a me nā huehue me ka fiber e waiho ʻoe i hou aku. ʻO kekahi mau laʻana e loaʻa ana i ka ʻāpala me ka tī kī, nā pā palaoa palaoa piha me ka waiūpaka, a me nā kāloti pēpē me ka hummus.

E kāohi i kāu nui i ka ʻai ʻana i waho, e hoʻāʻo i kēia mau ʻōlelo aʻoaʻo:

• Kauoha i ka liʻiliʻi. Ma kahi o kahi medium a nui paha, e noi i ka nui liʻiliʻi. Ma ka ʻai ʻana i kahi hamburger liʻiliʻi ma kahi o kahi nui, e mālama ʻoe ma kahi o 150 mau calorie. E mālama kahi papa liʻiliʻi o nā kīʻaha ma kahi o 300 mau kalori, a ʻo kahi soda liʻiliʻi e mālama i nā 150 calories. Mai hoʻonui i ka nui o kāu kauoha.
• Kauoha i ka "ʻaina awakea" o kahi meaʻai, ma mua o ka nui o ka ʻaina awakea.
• Kauoha i nā mea ʻai ma mua o ka ʻai.
• Kaʻana i kāu pāʻina. E hoʻokaʻawale i kahi ʻai me kahi hoaaloha, a ʻokiʻoki paha i kāu pāʻina i ka hapalua ke hiki mai ia. E hoʻokomo i hoʻokahi hapalua i kahi pahu i mua o kou hoʻomaka ʻana e ʻai. Hiki iā ʻoe ke koena o kāu papaʻaina no ka ʻaina awakea i ka lā aʻe.
• Hoʻopiha me nā meaʻai calorie haʻahaʻa. Kauoha i kahi salakeke liʻiliʻi, kīʻaha huaʻai, a i ʻole kīʻaha o ka sop i hoʻokumu ʻia ma ka broth ma mua o kāu ʻai. E hoʻopiha ia iā ʻoe i mea e ʻai ai i kāu ʻai.

Obesity - mahele nui; Kaumaha nui - ka nui o ka mahele; Kaumaha-kaumaha - mahele nui; Papaʻai olakino - nui ʻāpana

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.

Parks EP, Shaikkhalil A, Sainath NN, Mitchell JA, Brownell JN, Stallings VA. ʻO ka hānai ʻana i nā pēpē olakino, keiki, a me nā ʻōpio. I: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. ʻO Puka Textbook of Pediatrics ʻo Nelson. 21st ed. Piladelapia, PA: Elsevier; 2020: chap 56.

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.

• Kaohi Kaumaha