Ka hōʻemi kaumaha a me ka waiʻona

Inā ʻoe e hoʻāʻo e lilo i kaupaona, hiki iā ʻoe ke hoʻonui i kāu mau hoʻoikaika ʻana ma ke ʻoki ʻana i nā mea inu ʻona. Hiki i ka waiʻona ke hoʻoulu i ke kaupaona ma nā ʻano ʻelua. ʻO ka mea mua, kiʻekiʻe ka waiʻona i nā calories. Hiki i kekahi mau mea inu kāwili ke loaʻa nā calorie he nui e like me ka ʻai, akā me ka ʻole o nā mea momona. ʻO ka lua, hiki iā ʻoe ke koho i nā koho ʻai maikaʻi ʻole ke inu ʻoe.

ʻOiai ʻaʻole pono ʻoe e ʻoki i nā waiʻona āpau inā ʻoe e hoʻāʻo e lilo i ka paona, pono paha ʻoe e hana i kekahi mau loli. E nānā ʻoe i ka helu, a me ke ʻano, o nā mea inu āu e koho ai. Makemake pū ʻoe e nānā i ka hopena o ka inu ʻana i kāu ʻano ʻai.

No laila, pehea ka nui e hiki ai iā ʻoe ke inu inā ʻoe e hoʻāʻo e hoʻemi i ka paona? Paipai ka poʻe loea olakino i kēlā mea kēia mea inu e hana pono pēlā. ʻO kēia ke kumu ʻaʻole ma mua o 1 inu i kēlā me kēia lā no nā wahine a ʻaʻole ʻoi aku ma mua o 2 mau inu i kēlā me kēia lā no nā kāne. Hiki paha iā ʻoe ke inu i ka mea liʻiliʻi ma mua o ka make ʻana. E hoʻomanaʻo i ka loaʻa ʻole o ka calories i ka waiʻona. ʻO kēia ke ʻano he nui kona mau calorie (7 no ka gram ma mua o 4 no ka gram no ka paʻakai a me ka protein) akā he kakaikahi nā mea momona. No laila e inu ai i ka waiʻona i ka wā e ʻoki ana i nā calorie, pono ʻoe e hoʻolālā iā ia i kāu helu calorie o kēlā me kēia lā no laila ʻaʻole ʻoe e hele. E hoʻomanaʻo hoʻi i ka wā e inu ai ʻoe i ka waiʻona, ke hoʻololi nei ʻoe i ke olakino maikaʻi, a me ka hoʻopihapiha ʻana, i ka meaʻai me nā calorie e hoʻopiha ʻole iā ʻoe.

Ke koho ʻana i ka mea e inu ai, makemake ʻoe e koho i kāu calories. Eia kahi hoʻohālikelike wikiwiki o kekahi mau mea inu lama maʻamau.

• ʻO ka pia maʻamau, ma kahi o 150 mau calorie no ke aniani 12-auneke (355 ml)
• ʻO ka pia māmā, ma kahi o 100 mau calorie no ke aniani 12-auneke (355 ml)
• ʻO ka waina, ma kahi o 100 mau calorie no ke aniani 5-auneke (145 mL)
• ʻAlekohola pākī (gin, rum, vodka, whiskey), ma kahi o 100 mau calorie no kahi 1.5-auneke (45 ml) e lawelawe ana
• Martini (keu maloʻo), ma kahi o 140 mau calorie no ke aniani 2.25-auneke (65 ml)
• ʻO Pina colada, ma kahi o 500 mau calorie i loko o ke aniani 7-auneke (205 mL)

E nānā i ka mea ʻē aʻe e hele i kāu inu. Nui nā mea inu kāwili pū me ka wai momona, syrup maʻalahi, a i ʻole ka wai ʻona, nā mea āpau e hoʻohui i nā kāloli keu. Hiki ke hoʻohui koke i kēia mau calorie. E nānā i nā koho calorie haʻahaʻa, e like me ka pīpī o ka wai a me ka wai soda. Makemake paha ʻoe e haʻalele i nā mea inu kāwili loa a pili me ka pia a me ka waina.

ʻO ka nui o ka ʻāpana kahi mea ʻē aʻe āu e nānā pono ai. E ʻike i ke ʻano o ka inu maʻamau:

• 12 auneke (355 mL) o ka pia
• 5 auneke (145 mL) o ka waina
• 1.5 auneke (45 ML, a i ʻole hoʻokahi kī) o ka waiʻona paʻakikī

ʻO ka nui o nā mea inu ʻona ma ka hale ʻaina a i ʻole ka pā i ʻoi aku ka nui ma mua o nā helu maʻamau i helu ʻia ma luna. I kekahi mau hihia, hiki i ka inu 1 ke loaʻa he 2 a ʻoi paha o ka lawelawe ʻana o ka wai ʻona a me nā calorie. Inā lawelawe ʻia ʻoe i kahi mea inu i ʻoi aku ka nui ma mua o ka nui maʻamau, e lele i kahi inu ʻelua. Ma ka home, e hoʻohana i kahi jigger i ka hoʻohuihui ʻana i nā mea inu, a lawelawe iā lākou i nā aniani liʻiliʻi. E manaʻo paha ʻoe e loaʻa hou ana.

ʻO ka inu ʻana i ka ʻōpū hakahaka e hōʻike wikiwiki ai iā ʻoe. Hiki i kēia ke alakaʻi i ka ʻai a inu ʻana paha ma mua o kou makemake. ʻO ka loaʻa ʻana o kahi meaʻai ma mua o kou inu e kōkua i kou ʻōpū e omo me ka lohi a kōkua iā ʻoe e koho maikaʻi.

Hōʻike nā noiʻi e hana nā kānaka i nā koho ʻai maikaʻi ʻole ke inu ʻalekohola. I mea e hōʻalo ai i ka paila ʻana o nā calorie ma hope o ka inu a ʻelua paha, e hoʻomākaukau i kahi mau mea olakino olakino ke hoʻi mai ʻoe i ka home a e hoʻolālā i kahi papaʻai olakino maikaʻi ma hope o kāu inu. ʻO nā koho meaʻai māmā maikaʻi nā huaʻai, popcorn air-popped, a i ʻole hummus a me nā mea ʻai.

E like me ka ʻai ʻana me ka wikiwiki loa hiki ke alakaʻi i ka ʻai nui ʻana, ʻo ka ʻānai ʻana i nā mea inu e hoʻonāukiuki ai iā ʻoe ma mua o kou makemake. Lohi mālie i kāu inu, kau i lalo ma waena o nā sips. Ke pau ʻoe, inu i kahi mea inu ʻona ʻole, e like me ka wai a i ʻole soda haʻahaʻa kalori, ma mua o ka loaʻa ʻana o ka ʻalekohola hou aʻe.

ʻO ke ala ʻoi loa e kaohi i nā calorie mai ka inu ʻana e kaohi i ka nui o kāu inu. Ma mua o kou puka ʻana i waho, e hoʻonoho i kahi palena no ʻoe iho a pili me ia. He maikaʻi ia e hōʻole i kahi mea inu āu e makemake ʻole ai hōʻole ai i kahi top-off ma kāu kīʻaha waina. Hiki iā ʻoe ke kāpae i ka inu ʻona āpau a hāʻawi manawaleʻa i mea hoʻokele i koho ʻia.

Kāhea i kāu kahu mālama ola inā:

• ʻO ʻoe a ʻo kekahi mea āu e aloha ai hopohopo e pili ana i ka nui o kāu inu ʻana.
• ʻAʻole hiki iā ʻoe ke kaohi i kāu inu ʻana.
• ʻO kou inu ʻana ke kumu o nā pilikia ma ka home, ka hana, a me ke kula.

Ka hōʻemi kaumaha - ʻalekohola; Kaumaha nui - ʻalekohola; ʻO ka momona - waiʻona; Meaʻai - ʻalekohola

Nā kikowaena no ka pūnaewele Disease Control a me Prevent. ʻAlekohola a me ke olakino lehulehu: nīnau pinepine. www.cdc.gov/alcohol/faqs.htm. Hoʻohou i Ianuali 15, 2020. Loaʻa iā Iulai 2, 2020.

ʻO National Institute on Alcohol Abuse and Alcoholism pūnaewele. Hoʻomanaʻo hou i ka inu ʻana: ka waiʻona a me kou olakino. rethinkingdrinking.niaaa.nih.gov. Loaʻa iā Iulai 2, 2020.

Nielsen SJ, Kit BK, Fakhouri T, Ogden CL. Pau nā Calories mai nā mea inu ʻona e nā poʻe mākua o U.S., 2007-2010. Palapala Hōʻike NCHS. 2012; (110): 1-8. PMID: 23384768 pubmed.ncbi.nlm.nih.gov/23384768/.

Ke Keʻena mahiʻai ʻo U.S. Pūnaewele lawelawe noiʻi noiʻi mahiʻai. Central FoodData, 2019.fc.c.al.usda.gov. Loaʻa iā Iulai 1, 2020.

• ʻAlekohola
• Kaohi Kaumaha