Nā meaʻai e hoʻonui ana i ka papaʻai

Mālama nā meaʻai e hoʻonui iā ʻoe me ka ʻole o ka hoʻonui ʻana i kahi nui o keu calorie mai ke kō a me ka momona momona. Hoʻohālikelike ʻia i nā meaʻai meaʻai nui, he kiʻekiʻe kēia mau koho olakino i nā mea momona a ʻoi aku ka lōʻihi o ka ʻeli ʻana, no laila noho lōʻihi ʻoe.

ʻO nā papaʻai olakino pū kekahi me nā hua a me nā mea kanu i kēlā me kēia lā. ʻO nā meaʻai e ulu ana ma nā mahiʻai, nā māla, a i ʻole nā ​​kumu lāʻau i hoʻouka ʻia me nā mea momona a me nā fiber. Hoʻopiha lākou iā ʻoe a hāʻawi iā ʻoe i kahi kahe mau o ka ikehu.

Nā ala e ʻai ai i ka hua. E mālama i kahi kīʻaha hua i loko o kāu lumi kuke no kahi meaʻai māmā, wikiwiki. Inā pōkole ʻoe i ka manawa, e hoʻohana i nā hua paʻahau e hiki mai ana i ʻoki mua ʻia. E hōʻoia inā ʻaʻole kō i hoʻohui ʻia. Pono ka papa inoa mea hoʻohui e hoʻopili wale i nā hua. ʻO nā manaʻo lawelawe e pili pū ana:

• Nā hua ma luna o ka yogurt nonfat
• ʻO ka palaoa hua me ka yogurt nonfat
• ʻO ka salakeke Citrus me nā walnuts
• ʻO ka salakeke Watermelon me ka vīnega balsamic
• ʻO nā paina i kālua ʻia, nā peach, a me nā nectarines
• Nā pears poached
• Makai spinach a me ka salakeke

Nā ala e ʻai ai i nā mea kanu. E ʻoki i nā mea ʻai maka e like me nā kāloti a i ʻole nā ​​pepa bele i loko o nā lāʻau i hiki ai iā ʻoe ke meaʻai māmā iā lākou a puni ka lā. Hiki iā ʻoe ke ʻai iā lākou i ka salakeke. E like me ka huaʻai, nui nā mea ʻai i hele mai a ʻokiʻoki a paʻa hoʻi. Eia hou, e nānā i ka lepili e ʻike pono i ka papa inoa i nā mea kanu wale nō. E hoʻāʻo i kēia mau manaʻo hoʻomāka mea kanu.

• Hoʻopili i ka broccoli ma luna o ka laiki brown
• ʻO Collard greens me kahi hua hua moa
• ʻO nā beet palaoa me nā ʻāpana fennel a me nā ʻalani
• Salakeke a me kōmato
• ʻO nā kabobs veggie i hoʻomoʻa ʻia a i ʻole nā ​​mea kanu i hoʻomoʻa ʻia
• Kūʻai mai nā hale kūʻai i nā sima sodium liʻiliʻi me nā mea kanu paʻahau i hoʻohui ʻia
• Hoʻokomo ʻia nā mea ʻai paʻahau i loko o ka pasta i hoʻolapalapa ʻia i nā minuke 5 hope loa o ka kuke ʻana

ʻO nā pīni kahi kumu nui o ka protein a me ka fiber. Hiki iā ʻoe ke hoʻohana i nā pīni e hoʻemi a i ʻole hoʻololi i kaʻiʻo i nā pā he nui.

Nā ala e ʻai ai i ka pī. Inā ʻaʻohe ou manawa e pulu mua ai a kuke ai i nā pī maloʻo, e mālama ka pīni kēpau iā ʻoe i kou manawa. E kūʻai wale i nā pīni i haʻahaʻa i ka paʻakai (sodium). Hiki iā ʻoe ke hōʻemi i ka ʻike sodium ma o ka holoi ʻana a ninini ʻana i nā pīni kēna. Eia kekahi mau ala ʻono e ʻai i nā pi hou aʻe:

• ʻO ka chili Vegetarian me nā pīni kīʻaha
• ʻ .leʻele peʻahi maka ʻeleʻele
• Hana ʻia ʻo Hummus me nā pīni garbanzo
• ʻO ka sup Lentil me nā kāloti a me ka milo
• Kopa peʻa kaʻawale
• ʻO ka laiki Brown a me nā pīni pinto
• ʻO ka saladi pi keʻokeʻo me ka lemon a me ka avocado
• ʻO nā mea kanu Veggie

Ma ka liʻiliʻi he hapalua o nā hua āu e ʻai ai he mau kīʻaha piha. Aia nō i nā kīʻaha āpau ka hapa nui o nā meaola a me nā olonā a lākou i hoʻomaka ai me nā mea kanu, no ka mea, aia i loko o nā palaoa ka huina palaoa holoʻokoʻa. ʻO ia ke kumu i ʻano ai ka palaoa palaoa āpau a maʻalahi ka palaoa keʻokeʻo.

Nā ala e ʻai ai i nā kīʻaha holoʻokoʻa. Ke koho ʻana i nā meaʻai i hana ʻia me nā huaʻai holoʻokoʻa, e nānā i ka papa inoa o nā mea hoʻohui, pono e helu mua ʻia nā kīʻaha āpau. Nā ala maikaʻi e loaʻa hou nā kīʻaha piha:

• ʻO ka palaoa holoʻokoʻa a i ʻole multigrain toast me ka avocado
• ʻOʻatmeal me nā hua
• Laiki laiki a me ka salakeke mushroom
• ʻO ka laiki Brown me nā mea kanu palai
• ʻO ka palaoa a pau a me ka palaoa lau
• ʻO ka pizza piha me ka palaoa me nā mea kanu i kāhu ʻia a me ka meaʻai marinara
• ʻO Popcorn me ka paʻakai liʻiliʻi a ʻaʻohe hoʻohui ʻia

ʻO ka waiū momona a momona ʻole hoʻi, ka yogurt, a me ka tī liʻiliʻi kahi kumu olakino o ka puna, ka huaola D, a me ka potassium. ʻAʻole like me nā mea inu momona me nā keu keu, hoʻopiha ka waiū iā ʻoe i nā mea momona.

Nā ala e loaʻa hou ai ka waiū. E hana i ka mea noʻonoʻo ke hoʻohui i ka waiū i kāu papaʻai.

• Hoʻohui i ka waiū i ka cereal fibre kiʻekiʻe
• Hoʻomoʻa i kāu oatmeal me ka waiū skim ma kahi o ka wai
• ʻAi wale i ka yogurt, me ka hua, a i ʻole ka wai meli ʻia me ka meli
• E hoʻohana i ka ʻaʻai salakeke i hoʻokumu ʻia me ka yogurt
• Hoʻololi i ka yogurt Greek no ka kirīmi kawa
• ʻO ka meaʻai māmā ma luna o nā lāʻau tī momona ʻole a momona ʻole
• E hohola i ka waiū hale momona momona ma nā pahū palaoa a luna me nā ʻōmato
• Hoʻohui i kahi spoonful o ka waiū hale nonfat i nā hua manu

E hoʻohui i ka nui o kēia mau meaʻai i kāu papaʻai.

Nati I nā kālā liʻiliʻi, waiwai nui nā nati o ka fiber, protein, a me ka momona momona. Akā kiʻekiʻe nā nati i nā kāloli, a maʻalahi lākou e ʻai nui. ʻAi liʻiliʻi iā lākou. ʻO nā hua nut ma mua o ka manawa, ma mua o ka ʻai pololei ʻana mai ka ipu. Hoʻohui i nā nati i nā salakeke a me nā kīʻaha nui ma ke ʻano he kumu protein.

ʻO nā aila olakino. ʻO nā aila e like me ka aila ʻoliva, aila canola, aila sunflower, aila safflower, a me ka margarine palupalu kahi pani maikaʻi no nā aila i kiʻekiʻe i ka momona paʻa, e like me ka bata a me ka hoʻopōkole. Nui nā aila i kiʻekiʻe i ka momona paʻa ʻaʻole maikaʻi no kou pūhaka a me kou puʻuwai.

E hoʻohana i nā aila olakino ma kahi o ka waiūpaʻa no ka kuke ʻana a me nā kākahu saladi e hoʻohui i ka momona i kāu mau meaʻai. E like me nā nati, kiʻekiʻe nā aila i nā calories, no laila ʻoi aku ke olakino i nā mea liʻiliʻi.

Mea ʻai kai. Nui nā meaʻai i ke kai a me nā momona momona naʻau. Paipai ke keʻena ʻo ʻAmelika Hui Pū ʻIa (USDA) i ka ʻai ʻana ma hoʻokahi mau 8 auneke (226 gram) e lawelawe ana i nā iʻa iʻa i kēlā me kēia pule. ʻO nā koho olakino nā sardine, herring, tilapia, a me ka trout.

Moaʻi ʻOi aku ka maikaʻi o ka moa ke hoʻomoʻa ʻoe, ʻai, a ʻūlia paha. ʻOi aku ka momona o nā moa i ka momona a me nā calorie ma mua o nā ʻūhā moa. Maikaʻi ke kuke ʻana i ka moa me ka ʻili, kahi e kōkua ai e māū. Wehe i ka ʻili ma mua o ka ʻai ʻana e mālama ai ma kahi o 50 calories a ʻaneʻane 5 mau momona o ka momona.

ʻO ka moa moa, nā ʻēheu moa, a i ʻole ka moa i lawelawe ʻia i ka mea ʻono kalima kekahi o nā ala he nui i mea e maikaʻi ʻole ai ka moa. ʻOi aku ʻoe i ka hōʻalo i kēia mau koho moa.

ʻO ka ʻoki lean o kaʻiʻo. Inā wī a kiʻekiʻe paha kaʻiʻo i ka ʻāpana o ka holoholona i hele mai.

• ʻO ka lawelawe ʻana o ka malo puaʻa he 3 gram o ka momona. Loaʻa nā iwi ʻaoʻao spare he 26 mau momona o ka momona.
• ʻO ka steak sirloin kiʻekiʻe he 7 mau momona o ka momona. Ua aneane 23 mau momona o ka momona o ka iwi mua.
• E nānā i ka ʻiʻo o ka ʻāina i kapa ʻia ʻo "97% a 99% wiwi."

ʻOi aku ke olakino ke hoʻohana i kaʻiʻo momona ma ke ʻano he kāhiko ma kahi o ka papa nui. ʻO kahi laʻana, e kuke i kahi pīpī lepo wīwī, hoʻokahe i kahi aila, a hoʻohui iā ia, me nā kāloti ʻokiʻoki a me nā zucchini, i kahi ipuhao kohu kōmato.

ʻO ka momona - nā meaʻai hoʻonui i ka papaʻai; Kaumaha nui - nā meaʻai e hoʻonui ai i ka papaʻai

Pūnaewele ʻo Academy of Nutrition and Dietetics. Mea ʻai. www.eatright.org/ meaʻai. Loaʻa iā Kēkēmapa 3, 2020.

Despres J-P, Larose E, Poirier P. Ka nui a me nā maʻi cardiometabolic. 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 50.

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 ʻia Kekemapa 2020. Loaʻa ʻia: Kekemapa 30, 2020.

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