10 Nā Meaʻai "Low-Fat" ʻinoʻino iā ʻoe

Anter

• 1. ʻO ka palaʻai momona momona momona momona
• 2. Nā inu inu kope momona momona
• 3. ʻO Yogurt Flavour momona momona
• 4. Ke ʻaʻa Saladima momona momona
• 5. ʻO ka waiūpī Peanut momona
• 6. ʻO nā momona momona momona
• 7. ʻO Yogurt Frozen momona-momona
• 8. ʻO nā kuki momona momona
• 9. Nā lāʻau palaʻai momona momona
• 10. Pāhola Sandwich momona-momona
• Lawe i ka Home Message

Hoʻohui ka poʻe he nui i ka huaʻōlelo "momona momona" me ke olakino a i ʻole nā ​​meaʻai olakino.

ʻO kekahi mau meaʻai momona, e like me nā huaʻai a me nā mea kanu, he haʻahaʻa maoli i ka momona.

Eia nō naʻe, ʻo nā meaʻai momona momona i hana pinepine ʻia i loko o ka nui o ke kō a me nā mea olakino ʻē aʻe.

Eia he 10 mau meaʻai momona momona maikaʻi ʻole nāu.

1. ʻO ka palaʻai momona momona momona momona

I kekahi mau ʻano, he ala olakino ka cereal ʻaina kakahiaka e hoʻomaka ai i kou lā.

ʻO kahi laʻana, haʻahaʻa ia i ka momona a paʻa me nā huaora a me nā minelala. Hoʻopaʻa pū ʻia ka pūʻolo i nā hoʻopiʻi olakino e like me "loaʻa nā hua piha."

Eia nō naʻe, hoʻouka ka hapa nui o nā cereala me ke kō. I nā ʻāpana nā mea hoʻohui, ʻo ka kō ka mahele ʻelua a ʻekolu paha i helu ʻia, ʻo ia hoʻi aia i ka nui.

I ka ʻoiaʻiʻo, kahi hōʻike 2014 e ka Environmental Working Group i loaʻa i ka awelika anuanu cereal ʻaina i piha i 25% kō ma ke kaupaona.

He aha hou aʻe, ʻaʻole wale ke kōpaʻa papa keʻokeʻo āu e hopohopo ai. ʻO ke kō keʻokeʻo, kō kōpaʻa, syrup kānana kiʻekiʻe-fructose a me ka meli i loko o nā fructose.

Ua hoʻopili ʻia ka nui o nā fructose i ka hoʻonui ʻia o ka momona, ka maʻi puʻuwai, nā maʻi puʻuwai, ʻano diabetes 2 a me nā pilikia olakino ʻē aʻe.

Hoʻohui ʻia, ʻo nā cereala momona momona "ʻoi loa" paha kekahi o nā lawehala ʻoi loa.

ʻO kahi laʻana, hapa hapalua o ke kīʻaha (49 gram) o ka momona momona momona i loaʻa he 14 gram o ke kō. ʻO kēia ka 29% o ka nui o nā calorie he kō (2).

ʻO nā momona momona momona, momona momona i kiʻekiʻe i ke kō, me nā ʻano "olakino" e like me ka granola.

2. Nā inu inu kope momona momona

ʻO ke kope kekahi o nā mea inu olakino hiki iā ʻoe ke inu.

Loaʻa iā ia nā antioxidants e pale i ke olakino puʻuwai a pili pū me ka hoʻemi ʻia o ka maʻi diabetes type 2 (3,).

Aia kekahi kope i loko o ke kofe, hiki ke hoʻomaikaʻi i ka hana noʻonoʻo a me ke kino ke hoʻonui nei i ka nui o ka metabolic (5, 6).

Ma ka ʻaoʻao ʻē aʻe, hiki i ke kō kō kiʻekiʻe o nā mea inu kope momona momona momona ke hoʻopili maikaʻi i ke olakino.

ʻO kahi laʻana, ʻo ka inu ʻana o ka mocha nonfat 16-oz (450-gram) he 2 wale nō momona o ka momona akā he 33 mau kō kō. ʻO 57% ia o ka nui o nā calorie (7).

ʻAʻole wale kēia mea inu e hāʻawi i kahi lawelawe hefty o ka fructose, akā aia ia i loko o ke ʻano wai, a he mea ʻino loa ia i ke olakino ().

ʻAʻole māʻona ʻo nā calori wai e like me nā calorie mai ka meaʻai paʻa. Paipai lākou i ka loaʻa ʻana o ka calorie kiʻekiʻe i kēlā me kēia lā e alakaʻi i ka loaʻa ʻana o ke kaupaona (,).

Hoʻohui ka hoʻohui ʻana i ke kō i ke kope i kahi mea inu olakino i hoʻokahi e alakaʻi ai i ka loaʻa ʻana o ke kaupaona a me nā maʻi.

3. ʻO Yogurt Flavour momona momona

He kūlana lōʻihi ko Yogurt ma ke ʻano he meaʻai olakino.

Hōʻike nā noiʻi i kēlā papu Hiki i ka yogurt ke kōkua me ka pohō kaumaha a hoʻomaikaʻi i ke ʻano o ke kino, i kekahi ʻāpana e ka hoʻonui ʻana i nā kiʻekiʻe o nā hormones piha GLP-1 a me PYY ().

Eia nō naʻe, nui ka nui o ke kō i loko o ka yogurt momona, kō a me ka kō i kō a ʻono ʻia ma ke ʻano he koho nutritious.

I ka ʻoiaʻiʻo, nui nā ʻano o ka momona momona a me nā momona nonfat i kiʻekiʻe i ke kō e like me nā mea ʻai.

ʻO kahi laʻana, 8 auneke (240 gram) o ka hua-flavored, nonfat yogurt i loaʻa he 47 mau kō o ke kō, a aneane he 12 mau teaspoon. I ka hoʻohālikelike ʻana, ʻo ka lawelawe like ʻana o ka pudake kokoleka he 38 gram o ke kō (12, 13).

Nonfat a me nā momona-momona momona i loko o ka liʻiliʻi o ka conjugated linoleic acid (CLA), kahi hui i loaʻa i ka waiū momona e hiki ai i ka momona lilo (,).

ʻO ke yogurt mālamalama i hana ʻia mai ka waiū holoʻokoʻa he olakino, akā ʻo ka momona yogurt momona momona momona hiki ke kiʻekiʻe i ke kō e like me nā mea momona.

4. Ke ʻaʻa Saladima momona momona

Hoʻonui ka lole salakeke i ka ʻono o nā mea kanu maka a hoʻomaikaʻi paha i ka waiwai o ka salakeke.

ʻO ka lole saladi kuʻuna he kiʻekiʻe i ka momona, kahi mea e kōkua ai i kou kino e omo i nā wikamina momona, A, D, E a me K.

Eia kekahi, kōkua ka momona iā ʻoe e omo i nā antioxidant mai nā meaʻai e like me nā lau lau, kāloti a me nā ʻōmato (,).

I ka hoʻohālikelike ʻana, ʻaʻole hāʻawi nā pale salakeona momona momona a momona hoʻi i nā pono olakino i kāu pāʻina.

Loaʻa i ka hapanui o lākou i ke kō a me nā preservatives.

ʻOiai ʻaʻole ia he mea e pīhoihoi ai ke kiʻekiʻe o ke kō i nā kāhiko ʻono e like me ka sinapi meli a me Thousand Island, a ʻo nā mea ʻē aʻe he nui i piha i ke kō a me ka syrup kānana fructose kiʻekiʻe. Pākuʻi ʻia kēia i ka ʻaukā Italia momona ʻole.

Hana ʻia nā kākahu saladi olakino loa me ka ʻole o ke kō a loaʻa nā momona kūlohelohe e like me ka aila ʻoliva, kahi e hāʻawi ai i nā pono no ke olakino puʻuwai (,,).

ʻO nā lole saladi momona momona a momona ʻole i loko o ke kō a me nā mea hoʻohui akā nele i nā pono o nā momona olakino e like me ka aila ʻoliva.

5. ʻO ka waiūpī Peanut momona

ʻO ka pīpī pīpī kahi meaʻai ʻono a kaulana.

Hōʻike nā noiʻi e loaʻa paha nā pōmaikaʻi i ka peanuts a me ka peanut butter no ka mālama ʻana i ka makemake, ke kaumaha o ke kino, ke kō a me ka olakino puʻuwai (,,).

He kiʻekiʻe i ka momona monounsaturated, me ka oleic acid, a he kuleana paha ia no nā pono he nui.

Eia nō naʻe, e hoʻomaopopo he mau pīnati wale nō ka waiūpī me ka paʻakai paha.

I ka hoʻohālikelike ʻana, loaʻa ka waiūpaʻa pīpī hoʻoliʻiliʻi momona i ke kō a me ka syrup kānana kiʻekiʻe-fructose.

ʻO ka mea hou aku, ʻoiai ua hoʻemi ʻia ka nui o nā momona mai 16 gram a 12, ua hoʻololi ʻia kekahi o nā momona monounsaturated olakino e ka aila mea kanu i hana ʻia.

ʻO ka ʻikepili calorie o ka waiū pī maoli a me ka wai momona pīpī hoʻoliʻiliʻi ka mea like: 190 calories i 2 punetēpu. Eia nō naʻe, ʻoi aku ka olakino pīpī pīni maoli.

Aia i loko o ka wai momona ka momona momona momona nā kō a me nā aila i hana ʻia akā hāʻawi i ka helu like o nā calorie e like me ka waiū pī maoli, ʻoi aku ke olakino.

6. ʻO nā momona momona momona

Me he mea lā ʻoi aku ke koho olakino nā muffins momona momona ma mua o nā mea i hoʻomoʻa ʻia, akā ʻaʻole lākou i ʻoi aku ka maikaʻi.

ʻO kahi muffin blueberry momona liʻiliʻi, 71-gram, momona momona i loaʻa iā 19 gram o ke kō. ʻO kēia ka 42% o ka ʻike kalori (25).

Eia nō naʻe, ʻo kēia kahi muffin ʻoi aku ka liʻiliʻi ma mua o ka mea āu e ʻike ai i loko o kahi hale kūʻai kope a i ʻole hale kūʻai maʻalahi.

Ua hōʻike kekahi hui o nā kānaka noiʻi ʻo ka muffin kalepa maʻamau ma mua o 300% ʻoi aku ka nui ma mua o ka nui o ka maʻamau USDA ().

Me ka ʻokoʻa o nā muffins bran, loaʻa nā muffins momona-momona i nā fiber liʻiliʻi a loaʻa pinepine i kahi papa kuhikuhi glycemic (GI) kiʻekiʻe. Hāpai wikiwiki nā meaʻai kiʻekiʻe-GI i ke kō i ke kō, kahi e hoʻonui ai i ka pōloli e hoʻohuli ai i ka ʻai nui a alakaʻi i ka loaʻa ʻana o ke kaumaha ().

ʻO nā muffins momona-momona he kiʻekiʻe i ke kō a loaʻa i kahi papa kuhikuhi glycemic kiʻekiʻe e alakaʻi ai i ka pōloli, ʻai nui a me ka loaʻa ʻana o ke kaumaha.

7. ʻO Yogurt Frozen momona-momona

ʻO ka momona haʻahaʻa momona a momona ʻole momona hoʻi i manaʻo ʻia he koho olakino ma mua o ka hau kalima no ka mea ʻoi aku ka haʻahaʻa o ka momona.

Eia nō naʻe, like ka nui o ke kō me ka ʻaikalima, inā ʻaʻole ʻoi aku.

100 gram (3.5 oz) o ka nonfat paʻahau i ka yogurt i loaʻa he 24 mau kō o ke kō, ʻoiai ʻo ka nui o ka ʻaikalima e loaʻa ana iā 21 gram (28, 29).

ʻO ka mea hou aku, ʻo nā nui o nā ʻāpana no ka yogurt paʻahau i ʻoi aku ka nui ma mua o kēlā mau mea no ka ʻaikalima.

Aia i loko o ka yogurt Frozen ka nui a ʻoi paha o ke kō ma mua o ka ʻaikalima, a ʻai pinepine ʻia i nā mea nui aku.

8. ʻO nā kuki momona momona

ʻAʻole ʻoi aku ka olakino o nā kuki momona momona ma mua o nā kuki ʻē aʻe. ʻAʻole lākou ʻono pū kekahi.

I ka manawa o ke ʻano momona momona i kona piko i nā makahiki 1990, ua hoʻopiha nā kuki momona momona momona i nā waihona hale kūʻai.

Eia nō naʻe, ua ʻike nā kānaka noiʻi ʻaʻole kēia o nā mana momona momona maikaʻi loa e hoʻohālikelike ʻia i nā kumu kumu ().

Hoʻohui ʻia, hana mau ʻia nā kuki momona momona me ka palaoa i hoʻomaʻemaʻe ʻia, kahi mea olakino ʻole.

ʻAʻole ʻoi aku ka maikaʻi o ke olakino momona a momona ʻole ma mua o nā kuki maʻamau. Nui loa lākou i ke kō a ʻoi aku ka ʻono.

9. Nā lāʻau palaʻai momona momona

Kūʻai ʻia nā kī kī momona momona ma ke ʻano he meaʻai māmā no ka poʻe paʻahana.

I ka ʻoiaʻiʻo, ua hoʻokau ʻia lākou me ke kō a loaʻa i loko o nā protein liʻiliʻi loa, kahi mea momona e hāpai i ka piha.

I ka ʻoiaʻiʻo, hōʻike ka noiʻi i ka ʻai ʻana i nā meaʻai māmā-protein kiʻekiʻe hiki ke pale i ka ʻai nui ʻana ().

Hoʻokahi wale ka gram o ke kō i waiho ʻia ma ka ʻaukā momona a momona hoʻi i like me ka mauʻu momona, akā he 1 gram wale nō o ka fiber a me 2 gram o ka protein (33).

ʻO nā kī kī momona momona momona i loko o ke kō akā haʻahaʻa i ka fiber a me ka protein. Eia kekahi, ʻoi aku ka nui o ke kō i loko o ka hua.

10. Pāhola Sandwich momona-momona

ʻO nā pālahalaha momona momona e like me ka margarine ʻaʻole ia he koho akamai.

ʻOiai ʻoi aku ka momona o kā lākou momona ma mua o ka hoʻolaha ʻana e like me ka waiūpaka, aia nō i loko o lākou nā aila mea kanu i hana ʻia e hiki ai ke hōʻeha i ke olakino.

He aha hou aʻe, hoʻolaha ʻia kekahi o nā mālamalama e like me ka "heart-health" i loko o nā momona trans, i hoʻopili ʻia me ka mumū, nā maʻi puʻuwai a me nā momona (,,).

ʻOi aku ka maikaʻi o ke olakino e hoʻohana i ka nui o ka waiūpaka a i ʻole ka mayo olakino ma mua o ka hoʻolaha ʻana o nā momona momona momona.

Hoʻohana nui ʻia ka margarine momona a momona. Hana ʻia lākou me nā aila mea kanu pono ʻole a loaʻa pinepine nā trans trans.

Lawe i ka Home Message

Me he mea lā he olakino nā mea momona momona, akā hoʻouka pinepine lākou i ke kō a me nā mea pono olakino ʻē aʻe. Hiki i kēia mau mea ke alakaʻi i ka pōloli nui, loaʻa waiwai a me nā maʻi.

No ke olakino maikaʻi loa, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā mea ʻai ʻole i mālama ʻia, nā meaʻai āpau. Hoʻopili kēia i nā meaʻai kūlohelohe haʻahaʻa i ka momona, a me nā meaʻai e paʻa maoli i nā momona olakino.