18 Mea ʻai a me nā mea inu e kahaha nui ai ke kō

Anter

• 1. yogurt momona momona
• 2. Mākala Barbecue (BBQ)
• 3. Ketchup
• 4. Wai momona
• 5. Mākala Spaghetti
• 6. Mea inu haʻuki
• 7. Ka waiū kokoleka
• 8. ʻO Granola
• 9. Nā kope i hoʻoluʻu ʻia
• 10. Kī ʻIced
• 11. Nā kī protein
• 12. Pāpaʻa wai
• 13. Kopa Premade
• 14. ʻAla palaoa kakahiaka
• 15. Paʻa palaʻai
• 16. Nā hua ʻai
• 17. ʻO nā pi i hoʻomoʻa ʻia
• 18. Mākaukau Premade
• Ke laina lalo
• Kālepa DIY i ka ʻiʻini ʻana i ke kō

ʻO ka ʻai ʻana i ke kō he maikaʻi ʻole ia no kou olakino.

Ua hoʻopili ʻia i ka hoʻonui ʻia o nā maʻi he nui, e like me ka momona, maʻi puʻuwai, ʻano diabetes 2, a me ka maʻi ʻaʻai (,,, 4).

Ke hoʻāʻo nei ka poʻe he nui i kēia manawa e hoʻoliʻiliʻi i kā lākou lawe kō, akā maʻalahi e hoʻowahāwahā i ka nui o kāu mea e ʻai nei.

ʻO kekahi o nā kumu he nui nā meaʻai i loko o nā kō huna, me nā meaʻai āu e manaʻo ʻole ai he momona.

ʻO ka ʻoiaʻiʻo, ʻo nā huahana i kūʻai ʻia ma ke ʻano he "māmā" a i ʻole "momona haʻahaʻa" pinepine ka nui o ke kō ma mua o kā lākou mau hoa maʻamau ().

Paipai ka American Heart Association (AHA) i nā wahine e kaupalena i kā lākou lawe ʻana i ke kō i 6 mau kiaha (25 gram) i kēlā me kēia lā, ʻoiai e kaupalena nā kāne i kā lākou lawe ʻana i 9 mau teaspoons (37.5 gram) (6).

Eia nā meaʻai a me nā mea inu he 18 i ʻoi aku ka nui o ke kō ma mua o kou manaʻo.

1. yogurt momona momona

Hiki i ka Yogurt ke momona pono. Eia naʻe, ʻaʻole i hana ʻia nā yogurt āpau like.

E like me nā huahana momona momona ʻē aʻe, ua hoʻohui ʻia ke kō i loko o lākou nā momona momona e hoʻonui ai i ka ʻono.

ʻO kahi laʻana, hiki i kahi kīʻaha hoʻokahi (245 gram) o ka yogurt momona momona ke loaʻa ma kahi o 45 mau kolamu o ke kō, ma kahi o 11 teaspoons. ʻOi aku kēia ma mua o ka palena o kēlā me kēia lā no nā kāne a me nā wahine i hoʻokahi kīʻaha wale nō o ka yogurt "olakino" ().

Eia kekahi, ʻaʻohe o ke olakino momona like me ka yogurt momona momona (8,,).

ʻOi aku ka maikaʻi e koho i ka momona momona, kūlohelohe, a i ʻole Greek Greek. Hōʻalo i ka yogurt i momona me ke kō.

2. Mākala Barbecue (BBQ)

Hiki i ka meaʻai Barbecue (BBQ) ke hana i kahi marinade ʻono a i ʻole ke ʻūlū.

Eia nō naʻe, hiki i nā punetēpu 2 (ma kahi o 28 gram) o ka mea kuke ke loaʻa ma kahi o 9 mau kō o ke kō. ʻOi aku kēia ma mua o 2 tī tī.

I ka ʻoiaʻiʻo, ma kahi o 33% o ke kaupaona o ka BBQ meaʻai kākela paha he kō kō ().

Inā kūleʻa ʻoe me kāu mau lawelawe, hana maʻalahi kēia e hoʻopau i ka nui o ke kō me ka ʻole o ka manaʻo.

I mea e hōʻoiaʻiʻo ʻole ai i ka nui, e nānā i nā lepili a koho i ka ʻono me ka hapa liʻiliʻi o ke kō i hoʻohui ʻia. Eia kekahi, e hoʻomanaʻo e nānā i kāu mau ʻāpana.

3. Ketchup

ʻO Ketchup kekahi o nā mea hoʻonanea i makemake nui ʻia ma ka honua holoʻokoʻa, akā - e like me ka BBQ meaʻai - ua hoʻokau pinepine ʻia me ke kō.

E hoʻāʻo e noʻonoʻo i kāu nui o ka ʻāpana i ka hoʻohana ʻana i ka ketchup, a hoʻomanaʻo i hoʻokahi punetune o ka ketchup i loko kokoke i 1 teaspoon kō ().

4. Wai momona

E like me ka hua piha, loaʻa ka wai momona i kekahi mau huaora a me nā minelala.

Eia nō naʻe, me he mea lā he koho olakino ia, hele mai kēia mau wikamina a me nā minelala me kahi mahele nui o ke kō a me nā olonā liʻiliʻi loa.

Lawe pinepine ia i nā hua he nui e hana i hoʻokahi kīʻaha o ka wai momona huaʻai, no laila loaʻa iā ʻoe ka nui o ke kō i loko o ke kīʻaha wai ma mua o ka ʻai ʻana i nā hua holoʻokoʻa. He mea maʻalahi kēia e hoʻopau koke i kahi nui o ke kō.

I ka ʻoiaʻiʻo, hiki ke like ke kō i ka wai huaʻai e like me ka mea inu kō e like me Coke. ʻO nā hopena olakino maikaʻi ʻole i pili pili i ka soda kō i pili pū ʻia me nā wai momona (,,).

ʻOi aku ka maikaʻi e koho i nā hua āpau a hoʻoliʻiliʻi i kāu lawe ʻana i nā wai momona.

5. Mākala Spaghetti

Hūnā pinepine ʻia nā kō i hoʻohui ʻia i loko o nā meaʻai a mākou e noʻonoʻo ʻole ai he mea momona, e like me ka nī spaghetti.

E loaʻa i nā saag spaghetti a pau ke kō kūlohelohe i hāʻawi ʻia ʻia i hana ʻia me nā ʻōmato.

Eia nō naʻe, nui nā sausa spaghetti i hoʻohui ʻia ke kō pū kekahi.

ʻO ke ala ʻoi loa e hōʻoia ai i ka loaʻa ʻole ʻana o ke kō i makemake ʻole ʻia i loko o kāu mea ʻono pasta e hana i kāu ponoʻī.

Eia nō naʻe, inā pono ʻoe e kūʻai i ka salakeke spaghetti premade, e nānā i ka lepili a koho i kahi i loaʻa ʻole ke kō ma ka papa inoa mea hoʻohui a i papa inoa paha ia i lalo loa. Hōʻike kēia ʻaʻole ia he mea hana nui.

6. Mea inu haʻuki

Hiki ke kuhihewa ʻia nā mea inu haʻuki ma ke ʻano he koho olakino no ka poʻe hoʻoikaika kino.

Eia nō naʻe, hoʻolālā ʻia nā mea inu haʻuki e hydrate a wahie i hoʻomaʻamaʻa i nā ʻaleʻa i hoʻolōʻihi ʻia i nā wā hoʻoikaika o ka hoʻoikaika kino.

No kēia kumu, loaʻa iā lākou ka nui o nā sugars i hoʻohui ʻia i hiki ke komo koke a hoʻohana no ka ikehu.

I ka ʻoiaʻiʻo, e loaʻa i kahi ʻōmole 20-auneke (591-mL) maʻamau o kahi inu inu haʻuki i 37.9 mau huna o ke kō a me 198 mau calorie. Ua like kēia me 9.5 teaspoons o kō ().

No laila hoʻokaʻawale ʻia nā mea inu haʻuki e like me nā mea inu momona. E like me ka soda a me ka wai huaʻai, ua pili pū lākou i ka momona a me nā maʻi metabolic (17, 18,).

Inā ʻaʻole ʻoe he heihei marathon a i ʻole he mea hoʻokūkū elite, e pili wale paha ʻoe i ka wai ʻoiai e hoʻoikaika kino ana. ʻO ia kahi koho maikaʻi loa loa no ka hapanui o mākou (20).

7. Ka waiū kokoleka

ʻO ka waiū kokoleka ka waiū i ʻono ʻia me ka koko a hoʻonoi ʻia me ke kō.

ʻO ka waiū ponoʻī kahi mea inu momona loa. He kumu waiwai ia o nā meaola maikaʻi loa no ka olakino iwi, me ka calcium a me ka protein.

Eia nō naʻe, me ka loaʻa ʻana o nā ʻano momona a pau o ka waiū, he 8-auneke (230-ml) kīʻaha kokoleka me ka 11.4 gram (2.9 teaspoons) o ke kō i hoʻohui ʻia (,).

8. ʻO Granola

Kūʻai pinepine ʻia ʻo Granola ma ke ʻano he meaʻai olakino momona, ʻoiai he kiʻekiʻe i nā calorie a me nā kō.

ʻO ka mea hana nui i ka granola he ʻoka. ʻO ka palaoa i ʻōwili wale ʻia kahi cereal kaulike kaulike me nā carbs, protein, momona, a me ka fiber.

Eia naʻe, ua hui pū ʻia nā ʻoka ma ka granola me nā nati a me ka meli a i ʻole nā ​​mea ʻono ʻē aʻe i hoʻohui ʻia, kahi e hoʻonui ai i ka nui o ke kō a me nā calories.

I ka ʻoiaʻiʻo, 100 gram o ka granola i loaʻa ma kahi o 400-500 calories a aneane he 5-7 teaspoons o ke kō (,).

Inā makemake ʻoe i ka granola, e hoʻāʻo e koho i hoʻokahi me ka kō i hoʻohui ʻia a i ʻole e hana ana i kāu. Hiki iā ʻoe ke hoʻohui iā ia ma ke ʻano he topping i ka huaʻai a i ʻole yogurt ma mua o ka ninini ʻana i kahi pola holoʻokoʻa.

9. Nā kope i hoʻoluʻu ʻia

ʻO ke kofe Flavored kekahi mea i makemake nui ʻia, akā hiki ke pīhoihoi ka nui o nā kō huna i kēia mau mea inu.

I kekahi mau kaulahao coffeehouse, hiki i kahi kofe ʻono nui a kope inu paha ke loaʻa he 45 mau kō o ke kō, inā ʻaʻole ʻoi aku. Kūlike kēlā me kahi o 11 teaspoons o ka kō i hoʻohui ʻia no kēlā me kēia lawelawe (25, 26, 27).

Ke noʻonoʻo nei i ka loulou ikaika ma waena o nā mea inu momona a maikaʻi ʻole ke olakino, ʻoi aku paha ka maikaʻi o ka hoʻopili ʻana i ke kofe me ka ʻole o nā syrup a ʻono a i ʻole kō i hoʻohui ʻia.

10. Kī ʻIced

Hoʻomaʻomaʻa pinepine ʻia ka ti Iced me ke kō a i ʻole ono ʻia me ka syrup.

Kaulana ia i nā ʻano like ʻole a me nā ʻono a puni ka honua, a ʻo kēia ke ʻano hiki ke hoʻololi iki ke kō.

ʻO ka hapa nui o ka te iced i hoʻomākaukau ʻia i ke kālepa e loaʻa ma kahi o 35 mau kō o ke kō no 12-auneke (340-mL) lawelawe. Ua like kēia me kahi ʻōmole o Coke (,).

Inā makemake ʻoe i ka tī, koho i ke tī maʻamau a koho paha i ke kī ʻili i ʻaʻohe kō i hoʻohui ʻia.

11. Nā kī protein

ʻO nā kaola protein he meaʻai māmā i makemake nui ʻia.

Ua hoʻopili ʻia nā meaʻai i loko o ka protein i nā manaʻo hoʻonui o ka piha, kahi e kōkua ai i ka pohō kaumaha (,).

Ua alakaʻi kēia i ka poʻe e manaʻoʻiʻo i nā kī protein he meaʻai māmā.

ʻOiai aia kekahi mau lāʻau protein ʻoi aku ke olakino ma ka mākeke, loaʻa i nā mea he 20 ma kahi o ka 20 kō o ka kō i hoʻohui ʻia, e hana ana i kā lākou mau meaola e like me ke ʻano o ka candy bar (,,).

Ke koho ʻana i kahi pā protein, e heluhelu i ka lepili a hōʻole i nā kiʻekiʻe o ke kō. Hiki iā ʻoe ke ʻai i kahi meaʻai protein kiʻekiʻe e like me ka yogurt ma kahi.

12. Pāpaʻa wai

Kūʻai ʻia ʻo Vitaminwater ma ke ʻano he inu olakino i loaʻa nā vitamina a me nā minelala i hoʻohui ʻia.

Eia nō naʻe, e like me nā "mea inu olakino" ʻē aʻe, hele mai ka Vitaminwater me ka nui o nā kō i hoʻohui ʻia.

I ka ʻoiaʻiʻo, loaʻa i kahi ʻōmole o ka Vitaminwater maʻamau ma kahi o 100 mau kalori a me 30 mau kō o ke kō (35, 36).

E like me ia, ʻoiai nā koi olakino āpau, he mea naʻauao e hōʻalo i ka Vitaminwater e like me ka hiki.

Hiki iā ʻoe ke koho no ka Vitaminwater zero, ka mana kō ʻole. Hana ʻia me nā mea ʻono nahenahe ma kahi.

ʻO kēlā ʻōlelo, ʻo ka wai maʻamau a i ʻole ka wai aniani nā koho olakino keu inā ʻoe make wai.

13. Kopa Premade

ʻAʻole ka ʻai ka sop ka mea āu e launa pū ai me ke kō.

Ke hana ʻia me nā mea hou holoʻokoʻa, he koho olakino ia a hiki ke lilo i ala maikaʻi loa e hoʻonui i kāu ʻai me ka hana ʻole.

ʻO nā mea kanu i loko o nā sopa e kū mai i nā sugars, kahi mea maikaʻi e ʻai ai ke hāʻawi ʻia lākou i nā mea liʻiliʻi a me ka ʻaoʻao o nā mea kōkua maikaʻi ʻē aʻe.

Eia nō naʻe, nui nā mea hoʻohui i hoʻomākaukau ʻia i kūʻai aku me ke kō.

No ka nānā ʻana i nā kō i hoʻohui ʻia i kāu sop, e nānā i ka papa inoa no nā inoa e like me:

• sukrosa
• palaoa malt
• dextrose
• maltose
• syrup kānana kiʻekiʻe fructose (HFCS) a me nā syrups ʻē aʻe

ʻO ke kiʻekiʻe aʻe ma ka papa inoa kahi mea hoʻohui, ʻo ke kiʻekiʻe o kāna ʻike i ka huahana. E makaʻala i ka wā e papa inoa ai nā mea hana i nā kō liʻiliʻi o nā sugars ʻokoʻa, ʻoiai ʻo ia kahi hōʻailona ʻē aʻe hiki ke kiʻekiʻe ka huahana i ka nui o ke kō.

14. ʻAla palaoa kakahiaka

ʻO Cereal kahi meaʻai punahele, wikiwiki, a maʻalahi hoʻi i ka ʻaina kakahiaka.

Eia nō naʻe, hiki i ka cereal āu e koho ai ke hoʻololi i kāu kō kō, keu hoʻi inā ʻai ʻoe ia i kēlā me kēia lā.

ʻO kekahi mau mea ʻai kakahiaka, ʻo ia hoʻi nā mea i kūʻai ʻia i nā keiki, he nui nā kō i hoʻohui ʻia. Loaʻa i kekahi he 12 gram, a i ʻole 3 teaspoon o ke kō i kahi 34-gram (1.2-auneke) liʻiliʻi e lawelawe ana (, 38, 39).

E hōʻoia i ka lepili a hoʻāʻo e koho i kahi cereal i kiʻekiʻe i ka fiber a ʻaʻohe ona kō i hoʻohui ʻia.

ʻOi aku ka maikaʻi, e ala aʻe i kekahi mau minuke ma mua a kuke i ka ʻaina kakahiaka wikiwiki me kahi meaʻai protein kiʻekiʻe e like me nā hua manu. ʻO kaʻai ʻana i ka protein no ka ʻaina kakahiaka hiki ke kōkua iā ʻoe e lilo i ka paona.

15. Paʻa palaʻai

No nā papa ʻaina kakahiaka, hiki ke ʻike ʻia nā kī kī nā cereal he koho olakino a maʻalahi hoʻi.

Eia nō naʻe, e like me nā lāʻau kī olakino ʻē aʻe, he lāʻau kīpale kope wale nō nā cereal. Nui nā mea i loko o ka fiber a protein paha a piha i ke kō.

16. Nā hua ʻai

Loaʻa nā hua a pau i nā kō maoli. Eia nō naʻe, ʻili ʻia kekahi mau hua kēpau a mālama ʻia i ka syrup syrup. Hōʻalo kēia hana i nā hua o kāna fiber a hoʻohui i ka nui o ke kō pono ʻole i ka mea e pono ai ka meaʻai māmā.

Hiki i ke kaʻina hana kēne ke luku i ka vitamona C sensitive wela, ʻoiai ʻo ka hapa nui o nā meaola ʻē aʻe i mālama pono ʻia.

ʻOi aku ka maikaʻi, nā huaʻai hou. Inā makemake ʻoe e ʻai i nā hua kini, e nānā no kahi i mālama ʻia i ka wai ma mua o ka syrup. Loaʻa i ka wai kahi kō o ke kō.

17. ʻO nā pi i hoʻomoʻa ʻia

ʻO nā pīni i hoʻomoʻa ʻia kekahi meaʻai ʻono ia e kahaha nui ai i ke kō.

ʻO kahi kīʻaha (254 gram) o nā pīni i hoʻomoʻa mau ʻia ma kahi o 5 teaspoons o ke kō (.

Inā makemake ʻoe i nā pīni i hoʻomoʻa ʻia, hiki iā ʻoe ke koho i nā mana kō haʻahaʻa. Hiki iā lākou ke komo ma kahi o ka hapalua o ke kō i loaʻa i nā pīni i hoʻomoʻa mau ʻia.

18. Mākaukau Premade

ʻO ka hoʻohuihui ʻana i nā hua me ka waiū a i ʻole yogurt i ke kakahiaka e hoʻomaʻamaʻa iā ʻoe iho i ala maikaʻi loa e hoʻomaka ai i kou lā.

Eia naʻe, ʻaʻole olakino āpau.

Hele mai nā ʻenemi he nui i kūʻai ʻia i kālepa nui ʻia a hiki ke ʻono ʻia me nā mea e like me ka wai huaʻai, ka ʻaikalima, a me ka syrup. Hoʻonui kēia i kā lākou kō kō.

Loaʻa i kekahi o lākou ka nui o nā calories a me ke kō i hoʻomākeʻaka ʻia, me ʻoi aku ma mua o 54 mau kiaha (13.5 teaspoons) o ke kō i hoʻokahi 16 auneke a i ʻole 20-auneke lawelawe (, 42, 43, 44, 45).

No kahi smoothie olakino, e nānā i nā mea hana a e nānā pono i kāu nui o kāu ʻāpana.

Ke laina lalo

ʻAʻole pono ka hoʻohui i nā kō i kahi o kāu papaʻai. ʻOiai maikaʻi nā liʻiliʻi, hiki iā lākou ke hōʻeha i nā kino inā ʻai ʻia i nā nui he nui i kēlā me kēia manawa.

ʻO ke ala ʻoi loa e hōʻalo ai i nā kō i hūnā ʻia i kāu mau meaʻai ka hana ʻana iā lākou ma ka home i ʻike ʻoe i ka mea i loko o lākou.

Eia nō naʻe, inā pono ʻoe e kūʻai i nā meaʻai i hoʻomākaukau ʻia, e hōʻoia e hōʻoia i ka lepili e ʻike ai i nā kō i hūnā ʻia, keu hoʻi ke kūʻai ʻana i nā meaʻai mai kēia papa inoa.

Kālepa DIY i ka ʻiʻini ʻana i ke kō