Mea ʻai māmā no nā mākua

No kahi kokoke i kēlā me kēia mea e hoʻāʻo nei e nānā i ko lākou kaupaona, ke koho ʻana i nā meaʻai māmā hiki ke lilo i pilikia.

ʻOiai ua hoʻomohala ka meaʻai māmā i kahi "kiʻi maikaʻi ʻole," hiki i nā meaʻai māmā ke lilo i ʻāpana nui o kāu papaʻai.

Hiki iā lākou ke hāʻawi i ka ikehu i waenakonu o ka lā a i ʻole ke hoʻoikaika kino ʻoe. Hiki i kahi meaʻai māmā olakino ma waena o nā meaʻai ke hōʻemi i kou pōloli a mālama iā ʻoe mai ka ʻai nui ʻana i ka manawa pāʻina.

Nui nā meaʻai māmā e koho ai, a ʻoiaʻiʻo ʻaʻole olakino nā meaʻai āpau a e kōkua paha iā ʻoe e mālama i kou kaupaona. E hoʻāʻo e kaupalena i nā meaʻai māmā pono ʻole āu e lawe ai i loko o ka hale. Inā loaʻa ʻole lākou, e koho ana ʻoe i nā koho olakino.

Inā ʻaʻole maopopo inā he olakino ka meaʻai māmā, e heluhelu i ka lepili Nutrite, e hāʻawi ana i ka ʻike e pili ana i ka nui o nā lawelawe, nā calorie, nā momona, nā sodium, a me nā kō i hoʻohui ʻia.

E nānā i ka nui o ka lawelawe ʻana i ʻōlelo ʻia ma ka lepili. Maʻalahi ke ʻai ma mua o kēia nui. Mai ʻai pololei mai ka ʻeke, akā e hoʻokaʻawale i kahi lawelawe kūpono a waiho i ka ipu ma mua o ka hoʻomaka ʻana o ka meaʻai māmā. Hōʻalo i nā meaʻai māmā e papa inoa nei i ke kō ma ke ʻano he mea mua kekahi. He meaʻai māmā nā nati, akā liʻiliʻi ka nui o ka ʻāpana, no laila inā ʻoe e ʻai māmā mai ka ʻeke, maʻalahi ka ʻai ʻana i nā mea nui loa.

Nā kumu ʻē aʻe e noʻonoʻo ai:

• Pono ka nui o ka meaʻai māmā i ke kaulike maikaʻi ma waena o ka nui o nā calorie e māʻona ai iā ʻoe, akā ʻaʻole nui loa e hāpai i ka loaʻa ʻana o ke kaupaona i makemake ʻole ʻia.
• E koho i nā meaʻai i haʻahaʻa i ka momona a hoʻohui ʻia i kō a kiʻekiʻe i ka fiber a me ka wai. E ʻai ʻoe i nā calorie liʻiliʻi akā noho lōʻihi no ka lōʻihi. ʻO kēia ka ʻāpala kahi meaʻai māmā olakino olakino ma mua o kahi ʻeke o nā ʻāpana.
• Kūpono no nā huaʻai, nā mea kanu, nā meaʻai māmā a me nā mea momona momona haʻahaʻa.
• Ka palena i nā meaʻai a me nā mea inu i loaʻa ka kō kō.
• ʻO kahi huaʻai olakino kahi koho olakino olakino ma mua o kahi mea inu momona hua. ʻO nā meaʻai a me nā mea inu e helu ana i ke kō a me ka syrup kānana paha e like me kekahi o nā mea hana mua ʻaʻole koho maikaʻi i nā meaʻai māmā.
• ʻO ka hoʻopili ʻana i kahi protein me ka wīwī e kōkua i ka meaʻai māmā e mālama iā ʻoe no ka lōʻihi. ʻO nā laʻana e laʻa me ka ʻāpala a me ka tī tī, nā palaoa palaoa piha me ka waiūpaka, nā kāloti a me ka hummus, a i ʻole yogurt maʻamau a me nā huaʻai hou.

ʻO nā hua a me nā huaʻai nā koho maikaʻi no nā meaʻai māmā. Piha lākou i nā huaora a haʻahaʻa i nā calorie a me nā momona. ʻO kekahi pahū palaoa palaoa a me nā paʻi wai i hana i nā meaʻai māmā.

ʻO kekahi mau laʻana o nā ʻāpana meaʻai māmā olakino nā:

• ʻO nā ʻōpala (hoʻomaloʻo a ʻoki ʻia i loko o nā wedge), 1 waena a i ʻole ¼ kīʻaha (35 gram)
• Maiʻa, 1 waena
• Raisa, ¼ kīʻaha (35 gram)
• ʻO ka ʻili hua (puree fruit drye) me ka ʻole o ke kō
• Kāloti (ʻokiʻoki mau i nā kāloti i nā ʻāpana, a i ʻole nā ​​kāloti pēpē), 1 kīʻaha (130 gram)
• Pākuʻi ʻia ka pī (ʻai nā hua ʻai), 1.5 kīʻaha (350 gram)
• Nati, 1 oz. (28 gram) (ma kahi o 23 ʻalemona)
• ʻO ka palaoa maloʻo holoʻokoʻa (inā ʻaʻole helu ʻia ke kō e like me kekahi o nā mea hana 2 mua), ke kīʻaha ¾ (70 gram)
• Nā Pretzels, 1 oz. (28 gram)
• ʻO ka tī kuʻi, 1.5 oz. (42 gram)
• ʻO ka yogurt momona momona a nonfat paha, 8 oz. (224 gram)
• Pākuʻi i ka muffin English piha i ka palaoa
• Pāpā ʻia ka ea, 3 mau kīʻaha (33 gram)
• ʻO Cherry a hua hua waina paha, ½ kīʻaha (120 gram)
• Hummus, ½ kīʻaha (120 gram)
• Nā hua paukena i ka pūpū, ½ kīʻaha (18 gram)

E hoʻokomo i nā meaʻai māmā i loko o nā pahu ea liʻiliʻi a i ʻole mau ʻeke i maʻalahi lākou e hali i loko o ka ʻeke a i ʻole ʻeke ʻeke. Ke hoʻokomo nei i nā meaʻai māmā i loko o nā pahu e kōkua iā ʻoe e ʻai i ka ʻāpana o ka nui kūpono. E hoʻolālā i mua a lawe mai i kāu mau meaʻai māmā e hana.

E kaupalena ʻia nā meaʻai māmā "junk-food" e like me ka palaoa, ke kanakē, keke, nā kuki, a me nā kalima. ʻO ke ala ʻoi loa e mālama ai i ka ʻai ʻana i nā meaʻai maikaʻi ʻole a i ʻole nā ​​mea ʻono maikaʻi ʻole ʻole e loaʻa ʻole kēia mau meaʻai i kou hale.

Maikaʻi ke loaʻa ʻana o kahi meaʻai māmā maikaʻi ʻole i kekahi manawa i kekahi manawa. ʻAʻole loa e ʻae i kekahi mau meaʻai māmā maikaʻi ʻole a i nā mea ono paha e hopena i ka sneaking ʻana i kēia mau meaʻai a i ʻole ka hoʻoulu nui ʻana. ʻO ke kī ke kaulike a me ke kaulike.

Nā ʻōlelo aʻoaʻo ʻē aʻe:

• E kuapo i ka ipu kope me kahi pola hua.
• E mālama i nā meaʻai e like me nā kuki, nā ʻāpana, a me nā kalima kahi paʻakikī e ʻike a kiʻi aku ai iā lākou. E kau i ka ʻaikalima ma hope o ka pahu hau a me nā ʻāpana ma kahi paʻa kiʻekiʻe. E hoʻoneʻe i nā meaʻai olakino i mua, i ka pae maka.
• Inā ʻai māmā kou ʻohana ʻoiai e nānā ana i ke kīwī, e hoʻokau i kahi ʻāpana o ka meaʻai i loko o kahi pola a ma ka pā no kēlā me kēia kanaka. He maʻalahi ke ʻai pololei mai ka pūʻolo.

Inā paʻakikī ʻoe i ka ʻimi ʻana i nā mea olakino olakino āu e makemake ai e ʻai, e kamaʻilio me kahi dietitian i hoʻopaʻa inoa ʻia a i ʻole kahu mālama ola o kou ʻohana no nā manaʻo e holo pono no kou ʻohana.

Kaumaha-kaumaha - meaʻai māmā; Papaʻai olakino - meaʻai māmā

Pūnaewele ʻAmelika Hui Pū ʻIa o ʻAmelike a me Dietetics. Māmā māmā māmā no nā mākua a me nā ʻōpio. www.eatrightpro.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/smart-snacking-for-adults-and-teens.ashx. Loaʻa iā Kepakemapa 30, 2020.

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.

• Meaʻai kūpono
• Kaohi Kaumaha