15 Mea ʻai olakino maikaʻi loa i hiki iā ʻoe ke ʻoka mau

Anter

• ʻAina ʻaina awakea
• Pizza
• ʻO Deli
• Kepanī
• Hale Pau Hana
• Helene/Mediterane
• Mekiko
• ʻO Barbecue
• Ikalia
• ʻAi ʻaina
• ʻAmelika
• Waena hikina
• Pākē
• Kailani
• Pōʻalima
• ʻNia
• Nānā no

ʻAʻole pilikia kou ola kaiaulu no ka mea makemake ʻoe e ʻai i ke olakino. ʻOiaʻiʻo, hiki iā ʻoe ke ʻai i waho me nā hoaaloha a pili i kāu meaʻai olakino. ʻO ka hoʻopunipuni ke kaʻe ʻana i nā mea ʻai meaʻai calorie kiʻekiʻe a ma kahi o ka papa kuhikuhi a i ʻole e noi i nā wili maikaʻi ma nā kīʻaha o ka hale ʻaina.

"ʻAʻole makemake nā hale ʻaina i ka hoʻolaha ʻana i kēia no ka mea ʻoi aku ka nui o ka hana no lākou, akā hiki ke kuke ʻia nā mea āpau ma ka papa kuhikuhi i mea e kauoha ai," wahi a Cristina Rivera, Pelekikena o Nutr i Motion, P.C. "ʻO ke kī i ka hoʻonohonoho ʻana i kahi papa kuhikuhi i ka hoʻomākaukau."

ʻAina ʻaina awakea

ʻO iStock

E noi i nā hua moa momona a maikaʻi ʻoe e hele. "He mea nui wau i nā hua," wahi a Amy Hendel, ka mea hānai a me ke kaʻi olakino. . . Inā paila paʻakikī, e hoʻohui i ka hua a i ʻole ka salakeke ma ka ʻaoʻao, a hoʻokomo i ke kapa komo e ka teaspoon iā ʻoe iho. " (ʻO nā hua manu kahi superfood waiwai-protein. 7 mau mea āu i ʻike ʻole ai e pili ana i nā hua.)

Pizza

ʻO iStock

ʻOiai inā ʻaʻohe o kāu koho punahele punahele a Hendel i ka papa kuhikuhi, hiki iā lākou ke huki iā ia: kahi pizza momona lahilahi i ahu ʻia me nā mea ʻai a me nā kukui ma ka tī.

ʻO Deli

ʻO iStock

Hoʻowahāwahā i nā sanwika momona ma ko ʻoukou wahi kai kūloko, a no ka noi ʻana i kahi hoʻololi maʻalahi ma kahi o 350-400 calories. "E kauoha i ka sanwich avocado turkey: ʻelua ʻāpana o ka palaoa palaoa a pau, turkey, avocado, mustard, a me nā mea kanu hou āu e makemake ai," i ʻōlelo ʻia ʻo Kristen Carlucci, RD, he loea kuhikuhipuʻuone i hoʻopaʻa ʻia no Pitney Bowes Inc.

Kepanī

ʻO iStock

Wahi a Rivera, ʻo ka sashimi, edamame, miso soup, ʻoshitaki (spinach me nā kumulāʻau sesame), a me ka moa teriyaki a i ʻole tofu kāu koho maikaʻi loa. (Eia kekahi, e nānā pono i ka Sushi maikaʻi a maikaʻi ʻole hoʻi no ka Loss Paona.)

Hale Pau Hana

ʻO iStock

Hōʻike ʻo Hendel i kahi ʻoki o ka ʻoki loa o ka pipi a i ʻole ka moa moa, i hele pū me ka saladi ʻaina me ka ʻaʻahu ʻana ma ka ʻaoʻao.

Helene/Mediterane

ʻO iStock

Loaʻa nā tone o nā papaʻai papaʻai maikaʻi ʻole ma nā hale ʻaina Helene / Mediterranean. "E kauoha i ka salakeke me ka tī feta a me ka ʻaʻahu ʻana ma ka ʻaoʻao; ua hoʻopiha ʻia ʻo pita me ka salakeke a me ka hummus; a i ʻole ka saladi me hummus, nā pīni garbanzo, a me nā ʻaʻahu ma ka ʻaoʻao," wahi a Hendel.

Mekiko

ʻO iStock

"No ka mālama ʻana i nā mea olakino, koho i nā tacos me ka moa a i ʻole ʻia i ka moa a i ʻole pipi, a hoʻomoʻi iā lākou me ka nui o ka salsa fresca," wahi a EA Stewart, RD, ka mea aʻoaʻo meaʻai a me ka mea kākau o The Spicy RD blog. "E koho pinepine au i ka pīni ma ke ʻano he ʻaoʻao ma luna o ka laiki, no ka mea, ʻoi aku ka kiʻekiʻe o ka fiber a hoʻopiha iaʻu." Hiki iā ʻoe ke komo i loko o kahi guacamole olakino puʻuwai, ʻaʻole nui loa, ʻoiai ke kiʻekiʻe nei nā avocados i nā calorie. (E hoʻāʻo nō hoʻi i kēia mau ipu Mekiko he 10 no ka noho Slim.)

ʻO Barbecue

ʻO iStock

Koho i ka poli moa BBQ me ka ʻuala i hoʻomoʻa ʻia a me ka saladi ʻaina. "Huki i ka ʻili moa inā hiki a noi i ka hoʻomoʻu ʻana i ka wai ma ka ʻaoʻao," wahi a Hendel.

Ikalia

ʻO iStock

Manaʻo ʻoe e like ka meaʻai Italia i ka lani karbika, akā hiki iā ʻoe ke mālama i kāu mau papa ʻaina me nā ʻōlelo aʻoaʻo a Carlucci. E hele no kahi hapa hapa o ka primavera pasta palaoa āpau a i ʻole cioppino, kahi iʻa iʻa iʻa i loko o kahi kōmato a me ka mea ʻono waina.

ʻAi ʻaina

ʻO iStock

Noi i nā pi pinto, laiki, a me nā mea ʻai. "He ʻai protein maikaʻi ia," wahi a Hendel. (Hoʻohui, e hoʻohui i kēia mau mea olakino 8 pono ʻoe e ʻai ai i kēlā me kēia lā.)

ʻAmelika

ʻO iStock

"E kauoha i kahi burger me ka ʻole o ka bun, a i ʻole hemo i hoʻokahi ʻāpana o ka bun no kahi sanwī maka hāmama i hoʻopiha ʻia me ka ʻōmato, ka leteto, a me ka ʻaka," wahi a Carlucci. Ma kahi o ka palani Farani, e noi i ka ʻuala i kālua ʻia a i ʻole ka salakeke ʻaoʻao.

Waena hikina

ʻO iStock

"Aloha au i ka meaʻai Hikina Waena," wahi a Stewart. "ʻO nā Kebabs me nā mea kanu ʻai he koho olakino mau."

Pākē

ʻO iStock

ʻAʻole pono kāu meaʻai Kina momona e hāʻule! Manaʻo ʻo Rivera e noi i ka moa mahu, ʻōpae, a i ʻole tofu me nā mea kanu a me ka laiki palaka. (E kauoha i ke akamai i ka manawa hou aku ma ka hale ʻaina Kina me kā mākou mau kīʻaha kīlaha kolamu liʻiliʻi a me 5 e lele.)

Kailani

ʻO iStock

ʻ sayslelo ʻo Rivera e hoʻowai i ka pad thai (no ka ʻono o ka maikaʻi!) A noi i kāu kikowaena no ka sup tom yum, ka moa lemongrass i hoʻomoʻa ʻia a i ʻole ka salemona, ka saladi papaya ʻōmaʻomaʻo, a i ʻole nā ​​iʻa hou i mahu ʻia.

Pōʻalima

ʻO iStock

Ua ʻōlelo ʻo Stewart, ʻo ke kī o ka ʻai ʻana i ke olakino ma ka brunch, ʻo ia ka mana o ka ʻāpana. "E koho i nā ʻāpana liʻiliʻi o kāu meaʻai punahele a ʻelua paha, a laila hoʻopiha i ke koena o kāu pā me nā huaʻai hou a me ka salakeke ʻōmaʻomaʻo me ka lole ma ka ʻaoʻao," wahi āna.

ʻNia

ʻO iStock

Paipai ʻo Stewart i ke kauoha ʻana i ka moa tandoori, akā hāʻawi iā ia i keʻehi o ka ʻono me ka chutney me ka ʻono cilantro mint. (E nānā pono i kēia mau ʻano hana e ola ai ke kupaianaha mai a puni ka honua.)

Nānā no