20 Manaʻo Kōkua e ʻai i ke olakino ke ʻai pono ʻia

Anter

• 1. E heluhelu i ka papa kuhikuhi ma mua o kou hele
• 2. E loaʻa kahi meaʻai māmā olakino ma mua o kou hiki ʻana
• 3. E inu i ka wai ma mua a ma kāu ʻai
• 4. E nānā pehea e kuke ai a hoʻomākaukau ʻia ka meaʻai
• 5. E hoʻāʻo e ʻai i kāu ʻai me ka noʻonoʻo
• 6. Kauoha i kāu papa ʻaina ma mua o kēlā me kēia
• 7. Kauoha i ʻelua Appetizers ma kahi o kahi Main
• 8. Lohi i lalo a ʻānai pono
• 9. E loaʻa i kahi kīʻaha kope ma kahi o Dessert
• 10. Hōʻalo i nā Buffet All-You-Can-Eat
• 11. Noi e hana i kahi kuapo olakino
• 12. Nonoi aku i nā Sauce a i ʻole nā ​​ʻaukā ma ka ʻaoʻao
• 13. Hōʻalo i ka ʻie palaoa ma mua o ka ʻaina awakea
• 14. Kauoha i kahi Sopa a i ʻole kahi saladi e hoʻomaka
• 15. Kaʻana like me kekahi ʻē aʻe (a i ʻole ʻoka ʻana i kahi hapa hapa)
• 16. Pale aku i nā mea inu kō
• 17. Koho i nā ana liʻiliʻi o ka waiʻona a me nā mea hoʻowahāwahā liʻiliʻi
• 18. E hele no nā Sauce hoʻokumu Tomato ma luna o nā mea momona
• 19. E makaʻala i nā koi koi olakino
• 20. E noʻonoʻo e pili ana i kāu papaʻai holoʻokoʻa

He leʻaleʻa a pilina ka ʻai ʻana.

Eia naʻe, ua hoʻopili nā noiʻi i ka ʻaina me ka ʻai nui a me nā koho ʻai maikaʻi ʻole (,,,).

Ua papa inoa kēia ʻatikala i nā ʻōlelo aʻoaʻo akamai a 20 e kōkua ai iā ʻoe e ʻai i ke olakino ke ʻai ʻoe i waho.

E kōkua kēia mau mea iā ʻoe e pili i kāu pahuhopu olakino me ka haʻalele ʻole i kou ola kaiaulu.

1. E heluhelu i ka papa kuhikuhi ma mua o kou hele

Inā ʻaʻole ʻoe kamaʻāina i ka papa kuhikuhi, heluhelu ia ma mua o kou hiki ʻana i ka hale ʻaina.

E hana paha ʻoe i nā koho pono ʻole i ka wā pōloli a i ʻole distract (,).

Hiki i ka ʻike a me ka pilau o ka meaʻai ke hoʻopili i kahi hoʻolālā ʻoi aku ka paʻakikī, ʻoiai inā pōloli ʻoe ().

Ke koho ʻana i kāu meaʻai ma mua o kou hiki ʻana e maʻalahi ai e hōʻole i nā hoʻoholo wikiwiki āu e mihi ai ma hope.

2. E loaʻa kahi meaʻai māmā olakino ma mua o kou hiki ʻana

Inā pōloli ʻoe i kou hōʻea ʻana i kahi hale ʻaina, pau paha ʻoe i ka ʻai nui. ʻO kahi ala e pale aku ai i kēia e ʻai i kahi meaʻai māmā olakino ma mua o kou hiki ʻana i laila.

ʻO kahi calorie haʻahaʻa, protein liʻiliʻi kiʻekiʻe e like me ka yogurt hiki iā ʻoe ke noʻonoʻo hou aʻe a kōkua i ka pale ʻana i ka ʻai nui (,,,).

3. E inu i ka wai ma mua a ma kāu ʻai

He koho maikaʻi loa ka wai no ka inu ma mua a me kahi pāʻina, keu hoʻi inā inu ʻoe ma kahi o nā mea inu kō.

ʻO ka pani ʻana i nā mea inu kō a kō me ka wai hiki ke kōkua i ka hoʻēmi ʻana i kāu lawe ʻana i nā calorie a hoʻohui ʻia ke kō (,,,).

Ua hōʻike ʻia kahi noiʻi i ka poʻe ma ka papaʻai i inu i 500 ml (17 oz) o ka wai i ka hapalua hola ma mua o ka pāʻina ʻai ʻana i nā calori he nui a lilo ka 44% ʻoi ke kaupaona ma mua o ka poʻe ʻaʻole ().

4. E nānā pehea e kuke ai a hoʻomākaukau ʻia ka meaʻai

Hiki i ke ala o ka meaʻai ke kuke i ka hopena koʻikoʻi i ka nui o nā calorie i loaʻa i loko.

E ʻimi i nā meaʻai i mahu ʻia, ʻai ʻia, ʻai ʻia a i ʻoa ʻia. Ma ka laulaha, hoʻohālikelike kēia mau ʻano kuke kuke i ka momona liʻiliʻi a no laila ʻoi aku ka liʻiliʻi o nā calorie.

ʻO nā meaʻai i wehewehe ʻia ma ka papa kuhikuhi e like me ka pā palai, kālua ʻia, ʻono, ʻono a kope paha ka nui o nā momona a ʻoi aku nā kalo.

5. E hoʻāʻo e ʻai i kāu ʻai me ka noʻonoʻo

ʻO ka ʻai noʻonoʻo ke ʻano o nā koho noʻonoʻo e pili ana i ka mea āu e ʻai ai a hāʻawi i kou nānā piha i ke kaʻina ʻai.

Lawe i ka manawa e ʻono ai i nā mea ʻala a me nā mea ʻono o kāu pāʻina, a me nā manaʻo a me nā manaʻo e ala aʻe ke ʻai ʻoe ().

Ua hoʻopili ʻia ka ʻai noʻonoʻo me nā koho o ke olakino olakino loa i nā hale ʻaina ().

Hiki iā ia ke kōkua i ka hoʻomaikaʻi ʻana i kou kaho iho a pale iā ʻoe mai ka ʻai nui ʻana ().

6. Kauoha i kāu papa ʻaina ma mua o kēlā me kēia

Hiki i nā kānaka ʻē aʻe ke hoʻohuli i kā mākou mau hoʻoholo me ka ʻole o kā mākou ʻike maoli.

I nā kūlana kaiaulu, pili ka mimiki o kekahi i kekahi, a ʻaʻohe ʻē aʻe ka ʻai ʻana i waho.

ʻO nā koho a ka poʻe a me nā ʻano ʻai e hiki ke hoʻohuli nui ʻia e nā koho a nā poʻe ʻē aʻe i ka papaʻaina,,,).

Inā ʻoe e ʻai me kahi hui e kauoha ana paha i kahi mea kūpono ʻole i loko o kāu papaʻai olakino olakino, e ʻike mua e ʻoka mua.

7. Kauoha i ʻelua Appetizers ma kahi o kahi Main

Hōʻike nā haʻawina e ʻoi aku ka nui o ka ʻai o ka poʻe ke lawelawe ʻia lākou i nā ʻāpana nui (,,).

Inā ʻoe e hele i kahi hale ʻaina kahi ʻike ʻoe he nui nā ʻāpana, e hoʻāʻo e ʻoka ʻelua mau mea ʻono ma kahi o kahi papa nui.

Hiki i kēia ke kōkua iā ʻoe e hoʻopihapiha me ka hele ʻole i ka moana.

8. Lohi i lalo a ʻānai pono

ʻO ka hoʻomaʻamaʻa pono ʻana i kāu meaʻai a me ka ʻai lohi ʻana hiki ke kōkua iā ʻoe e ʻai liʻiliʻi. Hiki iā ia ke hōʻoluʻolu hou aku iā ʻoe (,,).

Ke ʻai nei ʻoe, e hoʻāʻo e helu i ka palena iki o nā chews no kēlā me kēia waha e hōʻoki iā ʻoe iho mai ka ʻai wikiwiki ʻana.

Ke waiho nei i kāu mea hana ma waena o ka waha he ala maikaʻi nō hoʻi ia e hoʻolohi a hāʻawi i kāu mau hōʻailona hōʻona i kekahi manawa e keʻehi.

9. E loaʻa i kahi kīʻaha kope ma kahi o Dessert

E haʻalele i ka mea ʻono a kauoha i kahi kope ma kahi.

A me ka ʻoki nui ʻana i nā calorie a me ka kō kō, e loaʻa nō iā ʻoe kekahi o nā keu olakino maikaʻi e pili ana i ka kope.

10. Hōʻalo i nā Buffet All-You-Can-Eat

Kaulana maikaʻi ʻole ka poʻe ma ke koho ʻana i nā nui o nā ʻāpana ().

No laila ke kū ʻoe i kahi lako palena ʻole o ka meaʻai ma kahi buffet, ʻo ka ʻai ʻana i ka nui kūpono ke lilo i mea paʻakikī.

Inā paʻa ʻoe me kahi buffet e like me kāu koho wale nō, ʻo ka hoʻohana ʻana i kahi pā liʻiliʻi e kōkua paha iā ʻoe e ʻai i ka liʻiliʻi (,).

ʻO kekahi hana hoʻopunipuni e hoʻohana i ka pā maʻamau a hoʻopiha i ka hapalua o ia mea me ka saladi a me nā mea kanu ().

11. Noi e hana i kahi kuapo olakino

ʻAʻole ʻai ka hapa nui o ka poʻe i ka nui o nā mea kanu (,, 35).

Maikaʻi loa nā mea ʻai, ʻoiai he kakaikahi wale nō kā lākou i loko, akā he nui nā fiber a me nā meaola maikaʻi ().

ʻO kahi laʻana, haʻahaʻa loa ka broccoli a me ka spinach i nā calorie, akā kiʻekiʻe i ka fiber, vitamini C a me nā ʻano mea kanu pono āpau.

Ua hoʻohui pū ʻia ka hoʻonui ʻana i nā mea kanu i ka hoʻemi ʻia o nā maʻi like ʻole me ka maʻi ʻaʻai, ka momona a me ke kaumaha (,,).

Ke kauoha ʻoe i kāu pāʻina, e noi i ka mea lawelawe e kuapo i kahi ʻāpana o kāu pāʻina, e like me nā ʻuala a i ʻole nā ​​uala, no nā mea kanu keu a i ʻole he salakeke. E hoʻonui ʻoe i kāu lawe ʻana i ka mea kanu a ʻoki i kāu mau calorie.

12. Nonoi aku i nā Sauce a i ʻole nā ​​ʻaukā ma ka ʻaoʻao

Hiki i nā Sauce a me nā lole ke hoʻohui i kahi momona momona a me nā calorie keu i kahi pā, no laila e noi i kāu ʻono ma ka ʻaoʻao.

ʻO kahi laʻana, ʻelua mau punetēpō o ka lole salakeke hānai e hoʻonui i kahi 140 kalori a me 16 mau momona o kāu momona i kāu pāʻina.

ʻO ka mālama ʻana i ka kaʻawale e maʻalahi ka kaohi ʻana i ka nui āu e ʻai ai.

13. Hōʻalo i ka ʻie palaoa ma mua o ka ʻaina awakea

Inā huli ʻoe i kahi hale ʻaina pōloli, maʻalahi ka ʻai ʻana i nā nibples i hāʻawi ʻia iā ʻoe ma mua o kāu pāʻina.

Inā hoʻowalewale maʻalahi ʻia ʻoe, hoʻihoʻi iā lākou.

14. Kauoha i kahi Sopa a i ʻole kahi saladi e hoʻomaka

Loaʻa i kahi sup a i ʻole salakeke ma mua o ka hiki i kāu papa nui ke hōʻoki iā ʻoe mai ka ʻai nui ʻana (,,,).

ʻO nā noiʻi e nānā ana i nā hopena o ka ʻai ʻana i ka sup ma mua o kahi pāʻina i hōʻike ʻia hiki ke hoʻoliʻiliʻi i kāu loaʻa ʻana o ka calorie i 20% ().

ʻAʻole i hana ke ʻano o ka sup i kahi ʻokoʻa, no laila hiki i kekahi sup o ka lā ke lilo i kahi koho olakino maoli.

15. Kaʻana like me kekahi ʻē aʻe (a i ʻole ʻoka ʻana i kahi hapa hapa)

Ua hōʻike ʻia kahi noiʻi ʻana i ka poʻe i lilo kaupaona a mālama pono iā lākou e kaʻana pinepine i ka meaʻai a kauoha paha i ka hapalua o ka hapa ke ʻai lākou i waho ().

He ala maʻalahi ia e hōʻoki ai i nā calorie a pale i ka ʻai nui.

Inā ʻaʻohe ou mea e kaʻana like ai, hiki iā ʻoe ke noi i ka mea lawelawe e wahī i ka hapalua o kāu pāʻina no ʻoe e hoʻi i ka home.

16. Pale aku i nā mea inu kō

Nui ka hapanui o mākou i ke kō i kā mākou papaʻai, a hiki ke maikaʻi ʻole iā mākou (,).

Hoʻokahi kumu o ke kō a mākou e pono ʻole ai, ʻo nā mea inu kō ((,,).

Hoʻohui ikaika ʻia ka inu ʻana i nā mea inu kō a momona me ka hoʻonui ʻia o ka momona a me ka maʻi diabetes 2 (,).

Inā makemake ʻoe e hana i kahi koho inu olakino ke ʻai ʻana i waho, pili i ka wai a i ʻole tī tī ʻole.

17. Koho i nā ana liʻiliʻi o ka waiʻona a me nā mea hoʻowahāwahā liʻiliʻi

Hiki i ka inu lama ʻana ke hoʻohui i kahi heluna nui o nā calorie i kāu pāʻina.

ʻO ka helu o nā calorie i loko o kahi inu waiʻona e like me ka ikaika o ka waiʻona a me ka nui o ka inu.

ʻO kahi laʻana, ke kīʻaha kīʻaha nui o ka waina ʻulaʻula, kahi ma kahi o 1 kīʻaha (250 ml) a me 13% wai ʻona e ka leo, hiki ke hoʻohui ma kahi o 280 mau calorie i kāu pāʻina. Ua like kēlā me kahi pahu kokoleka Snickers.

Inā makemake ʻoe e leʻaleʻa i kahi mea inu, hiki iā ʻoe ke ʻokiʻoki i nā koina keu ma ke kauoha ʻana i nā ana liʻiliʻi, e like me kahi kīʻaha waina liʻiliʻi.

Inā ʻoe e hana nei i nā mea inu me nā ʻuhane e like me ka gin, vodka a i ʻole ka whiskey, e hoʻāʻo e hoʻohuihui i ka ʻuhane me ka inu papaʻai ma kahi o kahi mea inu kō a momona a wai momona paha.

18. E hele no nā Sauce hoʻokumu Tomato ma luna o nā mea momona

Koho i nā sausa kōmato a i ʻole me nā mea ʻai ma luna o nā mea kalima a i ʻole me ka tī e kōkua i ka ʻoki ʻana i nā calories a me nā momona mai kāu pāʻina ʻana.

E hoʻohui pū lākou i nā mea kanu olakino hou i kāu papaʻai.

19. E makaʻala i nā koi koi olakino

Hiki i nā lepiliʻai ke loaʻa ke ala i nā menus o ka hale ʻaina. ʻIke paha ʻoe i kahi pāʻina i hoʻomālama ʻia ma ke ʻano he "paleo," "ʻaʻohe gluten" a i ʻole "ʻaukake."

ʻAʻole pono kēia mau lepili he olakino ke koho. Hiki ke hūnā i nā kō a me nā momona i kēia mau meaʻai e ʻono maikaʻi ai.

ʻOiai nā keke a me nā mea ʻono i kapa ʻia he "kō ʻole" hiki ke loaʻa i nā kō i hoʻohui ʻia "kūlohelohe". Hoʻohui mau ʻia kēia mau mea - ʻaʻole wale lākou i ka pākaukau kōpaʻa a i ʻole ka frrupose corn syrup kiʻekiʻe i maʻa mau ʻia i nā pōpō a me nā kanakē.

ʻO kahi laʻana, ʻike pinepine ʻia ka nectar agave i nā kīʻaha "olakino", akā like ka maikaʻi ʻole me ke kō maʻamau, inā ʻaʻole ʻoi aku.

I mea e paʻa ai, e heluhelu pono i ka wehewehe papa kuhikuhi. Hiki i nā sugars i hoʻohui ʻia ke hūnā i nā wahi he nui. Ke kānalua, e nīnau i kāu kikowaena.

20. E noʻonoʻo e pili ana i kāu papaʻai holoʻokoʻa

Aia kekahi mau manawa ke makemake ʻoe e ʻai i kāu meaʻai punahele no ka leʻaleʻa a mai hopohopo inā he olakino a ʻaʻole paha.

Hoʻopili ke maʻalahi e pili ana i kāu papaʻai a me nā koho meaʻai me ke olakino olakino olakino a me ka hoʻokele kaumaha (,).

He mea kōkua ke noʻonoʻo e pili ana i kahi papaʻai e komo ai i kāu papaʻai holoʻokoʻa.

Inā ʻoe e hāhai i nā papa ʻaina olakino ka hapa nui o ka manawa, hele a mālama iā ʻoe iho. Hiki i kahi indulgence manawa i kekahi manawa ke maikaʻi no ka ʻuhane.