ʻAi i waho

ʻO ka ʻai ʻana kahi ʻāpana o kā mākou ola o kēia ao. ʻOiai pono ʻoe e akahele i ka ʻai nui ʻole, hiki nō ke hele i waho a leʻaleʻa iā ʻoe iho i ka noho olakino ʻana.

E makaʻala i ka nui o nā nui ma nā hale ʻaina he nui. E noho mamao mai nā buffet āpau loa Hiki i ka hoʻowalewale no ka ʻai nui ke paʻakikī e pale aku i kēia mau wahi. E noʻonoʻo a hoʻolālā i mua.

• Inā ʻike ʻoe e hele ana ʻoe i waho, e nānā i ka papa kuhikuhi ma ka pūnaewele i hiki ai iā ʻoe ke hana i nā koho olakino ma mua o ka manawa.
• Hōʻalo i ka ʻai ʻana i ka wā pōloli nui ʻoe. ʻAi i kahi meaʻai māmā olakino liʻiliʻi, e like me nā kāloti a i ʻole ka ʻāpala liʻiliʻi, ma mua iki o ka hele ʻana i waho.

Ke kauoha ʻana, mai makaʻu e noi i kahi mea i kuke ʻia i ke ʻano olakino e like me ka hoʻomoʻa ʻana a hoʻomoʻa ʻia ʻia ma kahi o ka palai. Hiki iā ʻoe ke noi e lawelawe i nā sausa ma ka ʻaoʻao.

E nānā a koho:

• Nā sāleta me ka ʻaʻahu ʻana ma ka ʻaoʻao
• Nā kīʻaha ʻaoʻao lau
• Nā meaʻai i moa ʻia, ʻai, ʻūlū ʻia, ʻoa ʻia, hoʻomoʻa ʻia, a hoʻomoʻa ʻia paha
• ʻO ka moa, ka pelehū, nā iʻa kai, a i ʻole nā ​​ʻiʻo wīwī

E mālama iā ʻoe iho hoʻokahi wale nō i kekahi manawa i:

• Kekahi mea holika, palai, ʻai, ʻai, palaoa, a ʻono paha
• Nā sausa a i ʻole nā ​​ʻopa me ka nui o ka bata, ka kirima, a me ka tī
• Nā lole saladi mānoanoa a momona paha
• ʻO ka hapanui o nā ipu casserole

ʻO kekahi mau ʻōlelo aʻoaʻo maʻalahi e mālama i ka helu ʻana o ka kalori i loko:

• Inā ʻoe e lawelawe ana iā ʻoe iho i kahi papaʻai olakino ma ka home, e uhi ʻia ka hapalua o kāu pā i nā mea ʻōmaʻomaʻo. inā ʻaʻole hele mai kāu entrée me kahi mea kanu, kauoha i kahi ma ka ʻaoʻao i hiki iā ʻoe ke hana i kahi papa olakino.
• Hōʻalo ʻole i ka ʻai ʻana i nā meaʻai e like me nā ʻōwili a me ka berena ma muli wale nō o ka papa. Hiki iā ʻoe ke noi i ke kikowaena e lawe i kēia mau meaʻai mai ka papa.
• E hoʻokaʻawale i kahi pāʻina me kekahi, a i ʻole e noi i kahi pahu lawe lawe a lawe i ka hapalua o kāu pāʻina home.
• E kauoha i ka "ʻaina awakea" o nā meaʻai ma mua o ka "ʻaina awakea."
• Kauoha i nā mea makemake olakino olakino ma mua o kahi papaʻai.
• E hoʻomaka me kahi saladi liʻiliʻi a i ʻole ka sup i hoʻokumu ʻia ma ka broth ma ke ʻano he mea ʻai.
• Kauoha i ka lole no kāu salakeke ma ka ʻaoʻao a hiki iā ʻoe ke kaohi i ka nui o kāu e hoʻohana ai.
• Inu i ka wai, tī kīnā ʻole, nā mea inu papaʻai, a i ʻole ka waiū momona momona.E kaupalena i nā wai i loaʻa nā kālani hakahaka, e like me ka sodas.
• E kaupalena i ka nui o ka waiʻona i kāu mau meaʻai. ʻOi aku ka haʻahaʻa o ka waina ma loko o nā calories ma mua o nā mea inu i hoʻopaʻa ʻia a i ʻole nā ​​cocktails i hui ʻia i loaʻa ka wai i loko o lākou.
• E heʻe i kāu mea ʻono a kaʻana like paha me kekahi kanaka ʻē aʻe.

E hoʻāʻo i kēia mau ʻōlelo aʻoaʻo e kaupalena i ka ʻai ʻana i ka ʻai ma nā hale ʻaina wikiwiki:

• Koho i kahi e hoʻomoʻa ai i nā hamburger, iʻa, a me ka moa no kā lākou sanwiches.
• Kauoha i kāu sanwī me ka ʻaihī ʻole, ka mayo a i ʻole ka "ʻono kūikawā."
• Kauoha wale i ka sanwī. E hōʻalo i ke kauoha ʻana i ka waiwai a i ʻole ka pāʻina combo inā ʻaʻole hāʻawi ka hale ʻaina i nā ʻaoʻao olakino e like me nā ʻāpala a i ʻole ka salakeke ʻaoʻao.
• Inā he sanwī, milkshake, a i ʻole nā ​​french fries, noho kaʻawale mai nā nui nui.
• Kauoha i kahi salakeke ma kahi o nā french fries.
• E kaupalena i ka ketchup, ka mea ʻaʻai barbeque, a me nā mea ʻono ʻē aʻe, no ka mea, loaʻa mau nā mea hūnā ʻia iā lākou.
  
• Maikaʻi ʻo Pizza akā kau palena iā ʻoe iho i hoʻokahi a ʻelua mau ʻāpana wale nō. Koho i nā ʻōpihi mea kanu e like me ka pepa a i ka milo ma kahi o ka sausage a i ʻole ka pepperoni. E hoʻohui i kahi salakeke i kāu pāʻina.

ʻAe nā hale ʻaina Sandwich a i ʻole nā ​​pā ʻai ʻie iā ʻoe e hoʻokele i ka mea āu e ʻai ai.

• Koho i ka pākiko momona, moa, a ham paha. ʻO ka hapa nui o ke anuanu e kiʻekiʻe i ka sodium.
• E noʻonoʻo pono i nā salada tuna a me nā moa i hana pinepine ʻia me ka nui o ka mayonnaise calorie kiʻekiʻe.
• Hoʻololi hou i kaʻiʻo a me ka tī me nā mea kanu, e like me ka pepa, kukama, ʻōmato, a me ka milo.
• Noi i kahi sanwī maka hāmama. Noi i ka palaoa palaoa holoʻokoʻa ma mua o ka berena keʻokeʻo.
• Hoʻololi i nā mea hoʻoliʻiliʻi kalepona kiʻekiʻe e like me ka mayonnaise a i ʻole nā ​​kāhiko salakeke creamy me ka sinapi a i kahi liʻiliʻi o ka aila ʻoliva a me ka vīnega. E noi e hoʻomoʻa ʻia i kāu palaoa a kālua ʻia me ka waiūpaʻa ʻole.

Hāʻawi nā hale ʻaina Kina i nā koho olakino:

• ʻO ka hapa nui o nā koho palai hohonu ʻia i loko o nā calorie. Ma kahi o, koho i nā ipu i mahu ʻia me ka ʻole o ka aila a i ʻole ke kō.
• Palena i nā kīʻaha i hana ʻia me nā mea momona a ʻawaʻawa hoʻi, hoisin, gravy, a i ʻole nā ​​mea ʻono kaumaha ʻē aʻe, kiʻekiʻe pinepine i nā calories.
• Koho i nā kīʻaha momona momona i hoʻomoʻa wale ʻia, e like me ka laiki ʻeleʻele a me nā mea kanu Kina me ka iʻa iʻa, ka moa, a i ʻole ka pīni (tofu).
• Kauoha i kahi ʻaoʻao o nā mea kanu mahu i hui pū ʻia me kāu noodle a i ʻole ka pā laiki.
• ʻO kekahi o nā koho olakino e like me ka sup wonton, skewer moa, a me ka moo goo gai pan.

Nā hale ʻāina ʻo India:

• Koho i nā meaʻai i loaʻa i nā pīpī a i ʻole nā ​​lihi, nā mea kanu, nā protein momona, a me nā sausa i hana ʻia mai i ka yogurt.
• ʻO nā koho maikaʻi e komo pū me ka sup mulligatawny, ka moa tandoori, ka tikka moa, kebabs, ka palaoa naan palaoa holoʻokoʻa, a me ka lassi.
• E kaupalena i nā meaʻai palai, nā mea ʻono curry momona, nā mea ʻono holika e like me Korma a me Makhani, a me nā meaʻai i hana ʻia me ka wai niu a i ʻole ka butter butter i kapa ʻia ʻo ghee.

Nā hale ʻaina ʻItalia:

• ʻO nā kīʻaha pasta me kahi ʻulaʻula a marinara paha ka haʻahaʻa o nā calorie a me nā momona momona ma mua o nā mea i hana ʻia me ka kirimalu, ka bata, ka tī, a me ka pesto.
• E nānā no ka huaʻōlelo primavera, ʻo ia hoʻi ka loaʻa ʻana o ka mea ʻai i ka papa ʻaina ʻaʻohe mea e hoʻopili ʻia me ka mea ʻono momona. Kauoha i nā kīʻaha me nā iʻa iʻa, kaʻiʻo iʻa, ka iʻa, ka moa, a me nā mea ʻai paha.
• Palena i ka lasagna, antipasto, ʻono alfredo, a me ka palaoa kālika.
• Ka palena i nā kīʻaha palai a berena ʻia paha e like me ka moa a me ka eggplant parmesan a i ʻole parmigiana.
• E makaʻala no nā lawelawe nui o ka pasta. E hoʻopili i kāu pasta me kahi salakeke o ka ʻaoʻao a no laila e kaulike kāu ʻai.

Nā hale ʻāina ʻo Mekiko a i ʻole Komohana Hema:

• Koho i nā meaʻai i palai ʻole ʻia a loaʻa wale i kahi tī liʻiliʻi.
• ʻO Guacamole kahi koho olakino ma mua o ka kirimona kawa, akā e akahele e ʻai ʻole i ka nui o kahi ʻāpana.
• ʻO nā koho maikaʻi e pili pū ana me ka gazpacho, ka moa me ka laiki palaunu, ka laiki a me nā pīni ʻeleʻele, a me nā mea i hoʻomoʻa ʻia a i hoʻomoʻa ʻia.
• Palena i nā nachos, chips, a me quesadillas.

Nā hale ʻaina ʻohana a me nā meaʻai pub:

• E hoʻopili me ka moa i hoʻomoʻa ʻia a me nā ʻiʻo, a i ʻole i ka ipuhao i hoʻomoʻa ʻia a i ʻole ka meatloaf.
• Palena i nā meaʻai, a me nā mea ʻai, i palai ʻia, ʻai ʻia, ʻai ʻia (cheesy), a i ʻole momona. Kauoha i kahiʻuala i hoʻomoʻa ʻia a liʻiliʻi paha me ka paʻi o ka pata a i ʻole ka momona momona momona momona ma mua o nā french fries a i ʻole nā ​​ʻuala i hoʻoheheʻe ʻia.
• He manaʻo maikaʻi loa nā salakeke, akā e hōʻalo i nā kāhiko hoʻoluʻu momona, a me nā pāpale e like me ka tī a i ʻole ka puaʻa. E noi i kāu ʻaʻahu ma ka ʻaoʻao a hiki iā ʻoe ke kaohi i ka nui o kāu ʻai.
• ʻOi aku ka haʻahaʻa o nā soka broth ma ka kalori. Hōʻalo i nā soups mānoanoa me ka kirimalu a me ka tī i loko o lākou.
• E loiloi i nā ʻōlelo aʻoaʻo ma luna aʻe o ka ʻāpana e pili ana i nā hale ʻaina ʻaihuea a me nā pā helu dela
• E makaʻala i nā nui o ka ʻāpana.

Kaumaha-kaumaha - ʻai i waho; Papaʻai olakino - ʻai ʻana i waho; ʻO ka momona - ʻai i waho

Pūnaewele ʻAmelika Hui Pū ʻIa ʻAmelika. ʻO ka ʻai ʻana i waho ʻaʻole ia he auwai i kāu papaʻai. heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dining-out-doesnt-mean-ditch-your-diet. Hoʻohou i Ianuali 10, 2017. Loaʻa iā Kepakemapa 30, 2020.

ʻO Maratos-Filer E. Ka nui. Ma Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. ʻO Williams Textbook of Endocrinology. 14th ed. Piladelapia, PA: Elsevier; 2020: chap 40.

ʻO kā US Department of Agriculture a me US Department of Health and Human Services. Nā Kuhi Meaʻai no nā ʻAmelika, 2020-2025. 9th ed. 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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