Meaʻaiʻai pīhoihoi

Kūʻai nā mea ʻai papaʻai maikaʻi iā ʻoe inā ʻoe e nānā nei i kou kaupaona. Hiki ke ʻono maikaʻi kēia mau meaʻai, akā haʻahaʻa i ka meaʻai a kiʻekiʻe i nā calories. Haʻalele ka hapa nui o kēia mau meaʻai iā ʻoe me ka wī no ka mea haʻahaʻa lākou i ka fiber a i ʻole ka protein. Ma ka laulā, pono i nā meaʻai e holo ana i ka papaʻai kahi hapa liʻiliʻi o kāu papaʻai holoʻokoʻa.

Mea ʻai momona momona. ʻO ka hapa nui o nā meaʻai momona momona ka nui o nā calories akā liʻiliʻi ka meaʻai. Hana ʻia ka hapa nui o kēia mau meaʻaiʻai-pīpī me nā momona momona a i ʻole trans momona. Kū paʻa kēia mau ʻano momona i ka mahana o ka lumi. ʻO kahi laʻana, paʻa ka momona o ka tī a me ka bata. I ka hoʻohālikelike ʻana, ʻo kaʻaila ʻoliva olakino puʻuwai kahi momona momona. Eia nō naʻe, pono ʻoe e kaohi mau i kāu mau ʻāpana, no ka mea ʻo ka nui o nā momona e hiki ai ke alakaʻi i ka loaʻa kaumaha.

ʻO nā meaʻai momona momona pū kekahi:

• Nā ʻiʻo momona, e like me ka sausage, bacon, a me nā iwi ʻaoʻao
• Nā kīʻaha i hana ʻia me ka tī piha momona, e like me ka pizza, burritos, a me ka mac a me ka tī
• Nā meaʻai iʻaila ʻia
• ʻO nā meaʻai waiū momona a pau, e like me ka hau kalima a i ʻole ka puding
• ʻO nā meaʻai i hoʻomākaukau ʻia i ka kirimalu, e like me nā mea ʻono momona a me nā kopa

Nā hua kanu i hoʻomaʻemaʻe ʻia. ʻAʻole like me ka hoʻouluʻai ʻana i ka palaoa, ua kāʻili ʻia ka hapa nui o nā meaola a me nā fiber mai kēia mau hua i ka hana hoʻomaʻemaʻe. ʻO ka hopena, haʻalele lākou iā ʻoe i ka pōloli.

ʻO nā hua i hoʻomaʻemaʻe ʻia:

• Palaoa keʻokeʻo
• Hana ʻia me ka palaoa me ka palaoa keʻokeʻo
• Laiki keʻokeʻo

Nā mea inu kiʻekiʻe-calorie. ʻO nā mea inu ono loa he kiʻekiʻe loa i nā calories.

• Soda. ʻO kahi kini he 16-auneke (480 mL) o ke kō kō e like me ka nui o nā calorie e like me kahi kuki.
• Wai huaʻai. ʻO ka hapa nui o ka wai momona i kiʻekiʻe i ke kō a haʻahaʻa i nā hua. E nānā no ka wai hua hua he 100% me ka ʻole o ka syrup kānana, dextrose, sucrose, a me syrup paha. E nānā i ka nui o kāu lawelawe ʻana, no ka mea, ʻoi aku ka nui o nā wai momona he 100%. ʻAʻohe o lākou mau momona e like me ka hua holoʻokoʻa i ʻohi ʻia lākou. ʻO kahi koho ʻoi aku ka maikaʻi e ʻai i kahi ʻāpana o nā hua. ʻO ka pulupulu i hoʻohui ʻia a me ka nui e kōkua iā ʻoe e hōʻona.
• Nā mea inu haʻuki a me ka ikaika. ʻO ka nui o kēia mau mea inu he kiʻekiʻe i ke kō a me nā calorie. Nui ka caffeine i nā mea inu ikehu. Inā ʻaʻole ʻoe e hoʻoikaika pono i ka hou ʻana no hoʻokahi hola a ʻoi paha, ʻoi aku ka maikaʻi o kou inu ʻana i ka wai. Hiki iā ʻoe ke koho i nā mana haʻahaʻa haʻahaʻa o kēia mau mea inu.
• Mea inu kope. Haʻahaʻa ka kope i kāna mau kalorone. Akā ke hoʻohui ʻoe i ka waiū momona nui, nā mea ʻono kō, a me ka kalima huʻi, piʻi ka helu calorie.

Nā mea i hoʻomoʻa ʻia. ʻO ke kiʻekiʻe i ka momona, kō, a me nā hua i hoʻomaʻemaʻe ʻia, nā pāpaʻa a me nā mea ʻai i hoʻomoʻa ʻia he meaʻai-meaʻai ma kēlā me kēia pae. E kaupalena i kēia mau meaʻai i ka mālama manawa ʻana a e nānā pono i kāu nui o kāu ʻāpana. Pākuʻi ʻia kēia mau mea:

• ʻO Donuts
• Muffins
• Scones
• Kaka
• Kuki
• ʻO Brownies

Nā kī hoʻoikaika kino. Ua loaʻa paha i kēia mau lāʻau kī ko lākou kūlana maikaʻi no ka mea kūʻai aku lākou e hāʻawi iā ʻoe i ka ikaika no ka hoʻoikaika kino. Akā ʻoi aku ka hapa nui o lākou e like me nā kīlepa candy: haʻahaʻa i ka fiber, a kiʻekiʻe i ke kō, momona, a me nā calories. Inā ʻaʻole ʻoe e makemake i kahi ikehu wikiwiki i waenakonu o ka heihei a i ʻole ke kau hoʻomaʻamaʻa, e nānā i kahi ala olakino e hoʻopiha hou ai i ka wahie.

ʻO nā sopa hoʻoliʻiliʻi ʻO ka ʻōlelo aʻoaʻo e hana i kahi pāʻina o ka sup a me ka salakeke hiki ke hoʻi i ke kīʻaha inā loaʻa i kāu kīʻaha sup i ka calorie a me ka momona o kahi hamburger. ʻO nā supo momona e like me ka bisque bisque a he nui nā chowder e pili ana i 400 mau calories i 1 kīʻaha (250 ML). ʻO nā sopa e like me ka broth e like me ka minestrone ma kahi o 100 calories.

Ke kāʻei saladi creamy. Hiki i nā mahiʻai hānai, peppercorn, a me nā tīhi polū ke hoʻolilo i kahi salakeke olakino i meaʻai nui momona. Akā ʻaʻole pono ʻoe e hele ʻole nonfat. Akā, e hoʻohana i kahi spoonful o ka ʻaʻahu i hana ʻia me nā momona momona e like me ka avocados, ka aila ʻoliva, a me ka yogurt. Inā koho ʻoe e komo i loko o ka lole ʻaila momona, ana pono ʻia a kaupalena i kāu mau ʻāpana ʻaʻole i ʻoi aku ma mua o 1 a 2 tbsp (15 a 30 mL).

ʻAi ʻai kō ʻole. Inā ʻo kahi meaʻai e hana mau ʻia me ke kō i kapa ʻia he kō ʻole, e nānā i nā calorie ma ka lepiliʻai. I ka manawa pinepine, hoʻohui ʻia ka momona a me ka paʻakai keu no ka nele o ke kō.

ʻUala. ʻO ka uala kaʻai-hānai a me ka hoʻoikaika ʻana i ka papaʻai e pili ana i kāu kuke ʻana. ʻO kahi uala i hoʻomoʻa ʻia e pili ana i 120 calories. Hiki iā ʻoe ke kau iā ia me ka broccoli a kāpī iā ia me ka aila ʻoliva. Akā ke hoʻomoʻa ʻoe i kahi ʻuala a huli iā ia i nā brown brown, ʻoi aku ka nui o nā calorie ma mua o ka momona a me nā momona maikaʻi ʻole.

Nati ʻO ke kiʻekiʻe i ka puluniu, he ala ʻono nā nati e ʻai i ka momona momona o ka puʻuwai. Akā kiʻekiʻe nā nati i nā kālani. Hiki i hoʻokahi kīʻaha o nā nati ʻokiʻoki ke loaʻa ma mua o 700 mau calorie. No ka loaʻa ʻana o kahi kōmua o ka protein a me ka momona olakino naʻau, palena iā ʻoe iho i ka 1 a i ka 2 tbsp (15 a 30 ML) o ka wai pīnī a i ʻole ka lima liʻiliʻi o nā hua unsalted e like me nā ʻalemona a me nā walnuts.

Hua maloʻo. Lawe ke kaʻina maloʻo i ka wai a me ka nui o ka leo, e hoʻonui ana i nā hua maloʻo i nā calori a me ke kō ma mua o ka nui o ka nui o nā hua hou. ʻO ke kīʻaha (150 gram) o nā fiku maloʻo he 371 nā kalori a me 71 mau kō o ke kō. Hoʻohālikelike ia i nā fiku hou 2 nunui, nona ka huina o 94 calories a me 20 gram o ke kō. ʻO ka kaohi ʻāpana ke kī o ka ʻai ʻana i nā hua maloʻo me ka ʻole o ka papaʻai i kāu papaʻai.

Granola. ʻO kēia kahi meaʻai ʻē aʻe i ʻai pono ʻia i nā ʻāpana liʻiliʻi. Hiki ke kīʻaha (120 gram) o ka granola mai 343 calories i kahi mana momona momona āu e kūʻai ai i ka hale kūʻai, a i ka 597 calories i loko o ke kīʻaha o ka granola homemade. Nui nā mana pāʻoihana i hoʻohui i ke kō a me ka momona. E like me nā hua maloʻo a me nā nati, piha ka granola i ka fiber a me nā meaola. E heluhelu i nā lepili, e hoʻolohe i ka nui o ka lawelawe ʻana, e nānā i ka helu ʻana o ka calorie, a ʻai i ka granola ma nā liʻiliʻi. Hiki i kahi hapalua kīʻaha (60 gram) a ʻoi iki paha ke lole i kahi pola o ka yogurt nonfat a i ʻole hana i kahi topena ʻono no nā hua hou.

ʻO ka momona - nā meaʻaiʻai-nui; Kaumaha kaupaona - diet-bustingʻai; Ka hoʻohaʻahaʻa kaumaha - nā meaʻai nui

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.

ʻO Maratos-Flier E.ʻO 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 paʻi. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hoʻohou i Kēkēmapa 2020. Loaʻa iā Pepeluali 2, 2021.

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