Nā ala 10 e ʻoki ai i 500 mau calorie i ka lā

He mea ʻole ke ʻano o ka papaʻai āu e ukali ai, e lilo ai ka paona, pono ʻoe e kuni i nā mea ʻoi aku ka nui o ke kala ma mua o kou lawe i kēlā me kēia lā. No ka hapa nui o ka poʻe kaupaona, ʻo ka ʻoki ʻana ma kahi o 500 mau calorie i kēlā lā i kēia lā kahi wahi maikaʻi e hoʻomaka ai. Inā hiki iā ʻoe ke ʻai i 500 mau kalori i kēlā me kēia lā, pono ʻoe e lilo ma kahi o ka paona (450 g) i ka pule.

E kamaʻilio mau me kāu mea mālama ola e hoʻoholo i kahi kaupaona olakino nāu ma mua o ka hoʻomaka ʻana i kahi papaʻai pohō kaumaha.

E hoʻāʻo i kēia mau ala he 10 e ʻoki ai i 500 mau calorie i kēlā me kēia lā. ʻOi aku ka maʻalahi ma mua o kou manaʻo.

• Kuapo i kou meaʻai māmā. Hiki i ka poʻe he nui i kahi meaʻai māmā a ʻelua paha ma waena o nā meaʻai. Maikaʻi ka ʻai māmā, akā e koho pono i nā koho calorie haʻahaʻa. ʻO ka mea nui e hoʻomākaukau i kekahi mau meaʻai māmā olakino ke hiki mai ka pōloli. Ma kahi o kahi ʻeke 3-auneke (85 g) o nā ʻāpana tortilla ʻono (425 calories), koho i kahi kīʻaha (250 mg) o nā popcorn ea-popped (31 calories), kahi kīʻaha (250 mg) o nā hua waina a me kahi momona momona. lāʻau tī (180 calories) a i ʻole ka ʻāpala liʻiliʻi a me nā ʻalemona 12 (160 calories). Ke koho ʻana i nā mea olakino olakino ʻelua mau manawa i ka lā e mālama iā ʻoe i 500 calories.
• E ʻokiʻoki i kahi mālama calorie kiʻekiʻe. E hoʻāʻo e hoʻoneʻe i hoʻokahi mea ʻai calorie kiʻekiʻe i kēlā me kēia lā. Inā he donut ia i ke kakahiaka, kahi brownie a ʻeke o nā ʻāpana i ka ʻaina awakea, a i ʻole keke kokoleka ma hope o ka ʻaina awakea, e mālama ʻoe i 250 a 350 mau calorie a ʻoi aku paha. E puhi i kahi 150 mau calory hou aʻe, e hele i kahi wāwae wikiwiki 40 mau minuke ma hope o ka ʻaina awakea a i ʻole ka ʻaina awakea.
• Mai inu i kāu mau calorie. Hoʻokahi 12-auneke (355 ml) ʻo ka soda maʻamau ma kahi o 150 mau calorie, a me ka 16-auneke (475 mL) hiki ke hoʻopili i nā 250 calories a ʻoi paha. ʻOiai nā ʻonika huaʻai he nui nā calories, a ʻo 400 i ka 16-auneke (475 mL) e lawelawe ana. Hiki i kekahi mau mea inu momona i ka lā ke hoʻohui maʻalahi i 500 mau kalori a ʻoi aku paha. Koho i ka wai, wai sparkling, a i ʻole kope ʻeleʻele a i ʻole tī a mālama i kāu mau calorie no nā meaʻai e kōkua iā ʻoe e piha.
• E lele i kekona. Lawe i ka lua o ke kōkua hiki ke hoʻohui i nā kalori i makemake ʻole ʻia. Maʻalahi e hoʻomau i ka hoʻopiha ʻana i kāu pā ke lawelawe ʻoe i ka kaila ʻohana o ka meaʻai ma ka papa. Ma kahi o, hoʻopiha i kāu pā i hoʻokahi a mālama i nā keu i ka lumi kuke. A i ʻole, inā ʻaʻole ʻoe ʻoluʻolu, hoʻohui i ka lua o ke kōkua ʻana i nā mea kanu, nā hua, a i ʻole ka salakeke.
• Hana i nā pani hakahaka liʻiliʻi. E koho i nā koho calorie haʻahaʻa no kekahi o kāu mau punahele kiʻekiʻe-kalori. ʻO kahi laʻana, inā kāhea kahi papa kuhikuhi i kahi kīʻaha (250 ML) o ka waiū kawa (444 calories), e hoʻohana i ka yogurt momona haʻahaʻa a i ʻole yogurt Greek ma kahi o (154 calories).
• E noi no kahi ʻeke ʻīlio. ʻO nā ʻāpana ma ka hapa nui o nā hale ʻaina i ʻoi aku ka nui ma mua o nā nui e pono ai nā lawelawe. Ma kahi o ka hoʻomaʻemaʻe i kāu pā holoʻokoʻa, e noi i ka kikowaena e hoʻokau i ka hapalua i kahi ipu na ʻoe e hoʻi i ka home no kahi pāʻina ʻē aʻe. Hiki iā ʻoe ke kaʻana like i kahi entrée me kahi hoaaloha, a i ʻole hana i kahi pāʻina mai kahi mea ʻono a me kahi salakeke nui. E noʻonoʻo pono e hele maʻalahi ma nā ʻaʻahu a me nā pāpale palai.
• E ʻōlelo wale "ʻaʻole" i nā meaʻai palai. Hoʻohui nā meaʻai palai i ka nui o nā calorie ola ʻole a me ka momona momona i kēlā me kēia pā. Ma kahi o ka moa palai a iʻa paha, koho i ka ʻai, kālua ʻia, a i ʻole ʻoa ʻia. A lele i ka palai Farani. Hiki i kahi lawelawe nui o nā fries ke hoʻohui i aneane he 500 mau calorie i kahi pāʻina. Ma kahi o, ʻike inā hiki iā ʻoe ke pani no ka mea kanu o ka lā a i ʻole ka salakeke ʻaoʻao.
• E kūkulu i kahi pizza lahilahi. E kāpae i nā kīʻaha ʻai, ka tī hou, a me ka ipu hohonu, a ʻelua mau ʻāpana o ka pizza lau lahilahi. E mālama ʻoe ma kahi o 500 mau calorie.
• E hoʻohana i kahi pā. ʻAi i nā meaʻai āpau mai kahi pā a pola paha, me nā meaʻai māmā. Ke kī māmā ʻoe mai kahi ʻeke a pahu paha, maʻalahi ka ʻai ʻana ma mua o kou makemake. Heʻoiaʻiʻo loa kēia inā ʻoe e noho ana i mua o ke kīwī. E kahaha paha ʻoe i ka ʻike ʻana i kahi ʻeke nui o nā ʻāpana i ʻoi aku ma mua o 1000 calories. Ma kahi o, kau i hoʻokahi ʻāpana i loko o kahi pola, a waiho i ke koena.
• Hōʻalo i ka ʻalekohola. ʻO kaʻoki ʻana i ka waiʻona kahi ala maʻalahi no ka poʻe he nui e ʻokiʻoki i nā kalori. ʻAʻohe waiwai waiwai o ka waiʻona, no laila ke inu ʻoe (inu) i ka wai ʻona, loaʻa iā ʻoe nā calorie hakahaka, a hiki i ka 500 no kekahi mau mea inu kāwili ʻia i hana ʻia me nā mea ʻono syrupy, nā wai momona, a me nā kalima a me nā kalima kaumaha. Inā ʻoe e kauoha i kahi mea inu, koho i kahi ʻāpana māmā he 12-auneke (355 mL) (103 mau caloriu) a i ʻole 5-auneke (145 mL) kīʻaha waina (120 calories).

Ka hōʻemi kaumaha - 500 calories; Kaumaha kaupaona - 500 calories; ʻO ka momona - 500 calories; Meaʻai - 500 calories

Nā kikowaena no ka pūnaewele Disease Control a me Prevent. ʻAi hou, kaupaona iki? www.cdc.gov/healthyweight/healthy_eating/energy_density.html. Hoʻohou ʻia Mei 15, 2015. Loaʻa iā Iulai 2, 2020.

Nā kikowaena no ka pūnaewele Disease Control a me Prevent. Pehea e hōʻalo ai i nā ʻāpana nui o ka nui e kōkua ai i ka mālama ʻana i kou kaumaha. www.cdc.gov/healthyweight/healthy_eating/portion_size.html. Hoʻohou ʻia ʻAukake 18, 2015. Loaʻa iā Iulai 2, 2020.

Nā kikowaena no ka pūnaewele Disease Control a me Prevent. E noʻonoʻo hou i kāu inu. www.cdc.gov/healthyweight/healthy_eating/drinks.html. Hoʻohou ʻia Kepakemapa 23, 2015. Loaʻa iā Iulai 2, 2020.

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

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