6 mau hana ʻaina awakea e hiki ai ke hoʻoemi i ke kaupaona

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ʻOiai e hoʻopau wale ʻia ka ʻaina kakahiaka a me ka ʻaina awakea a i ʻole ke hele nei, ʻo ka ʻaina awakea kahi hana pūʻulu. ʻO ia ka mea i hoʻopiha pinepine ʻia me nā kuʻina kaiāulu, nā ʻōnaehana o ka ʻohana, ka luhi o ka lā hopena, a me nā mea hoʻonāukiuki ʻē aʻe ma mua o nā manawa pāʻina ʻē aʻe. Akā he ʻai nui maoli nō ia e kiʻi pololei.

Ua noi mākou i nā loea loea ʻo Lawrence J. Cheskin, MD, ka luna o ka Johns Hopkins Weight Management Center a me Melissa Lanz, ka mea hoʻokumu o The Fresh 20 e kaʻana like i kā lākou ʻōlelo aʻoaʻo kiʻekiʻe no ka hōʻalo ʻana i nā hewa nui a mākou e hana ai ke ahiahi.

1. ʻO ia ka meaʻai nui loa. "E noʻonoʻo i ka wā e pono ai nā kalo," wahi a Kauka Cheskin, me ka ʻōlelo ʻana he ʻoiaʻiʻo ia ma mua o ka lā ke hoʻonui nei ʻoe i ka ikehu. Kūkākūkā ka USDA i ka ʻaina awakea e hoʻohui ʻia ma kahi o 450 a me 625 mau calorie, e pili ana i ka papaʻai o 1,800 a i 2,300 i kēlā me kēia lā nā calorie no nā wahine a me 2000 a 2,500 calories no nā kāne. Akā manaʻo kekahi mau meaolaʻaiʻai a me ka poʻe loea hiki ke ʻoi aku ka liʻiliʻi ma mua o kēlā-ma kahi o 20 a 25 pākēneka o nā calorie o kēlā me kēia lā.

"Nutritional, ʻo ka ʻaina awakea he mea ʻai māmā, ʻāpana maikaʻi ia ma lalo o 500 calories," wahi a Lanz. "Eia naʻe, ʻo ka hapa nui o nā ʻAmelika e hoʻohana i ka ʻaina ahiahi ma ke ʻano he kumu nui o ka meaʻai no ka lā holoʻokoʻa a ʻoi aku ka nui."

2. Ke kau nei i nā ipu lawelawe ma ka papa. "Paipai ia i ka ʻai nui ʻana," wahi a Lanz. "Mahele i kāu mau papa ma ke kapuahi a kali ma ka liʻiliʻi he 10 mau minuke ma mua o kou hele ʻana no ke kōkua lua. ʻO ka pinepine, ʻo ka loli ʻana o ke kamaʻilio pū ʻana ma hope o ka ʻaina ahiahi hiki ke hōʻemi i ka hoʻouka ʻana i ka pā lua."

3. ʻO ka hānai holoholona i mua o ke kīwī. ʻAʻole kuhi hewa ka nui o ka poʻe ʻaina i ka papaʻaina, akā ma luna o ka moena: ʻO ka ʻai ʻana a i ʻole ka ʻai ʻana ma kahi o ka ʻai ʻana i ka meaʻai piha hiki ke pilikia inā hele pū ʻia me nā hana noʻonoʻo ʻole e like me ka nānā ʻana i ka TV a heʻenalu paha i ka pūnaewele. ʻ sayslelo ʻo Kauka Cheskin ʻo kēia ka pilikia nui loa āna i ʻike ai ma ka haukapila. "[ʻO ia] ka ʻai noʻonoʻo ʻole ke hoʻopili ʻia i ka paku o kekahi ʻano.Makemake au e hoʻokaʻawale i ka ʻai mai nā hana ʻē aʻe."

4. Mālama i ka paʻakai ma ka papaʻaina. Loaʻa i ka ʻāpana a puni ke alakaʻi i kahi sodium nui. Akā, e hoʻopaʻa i kāu papaʻaina me nā mea ʻala ʻē aʻe. "E ho'āʻo i ka pepa ʻeleʻele hou. ʻO kahi kāpīpī o ka oregano maloʻo a i ʻole koume hiki ke ʻono i ka meaʻai me ka ʻole o ka sodium hou," wahi a Lanz.

5. Hele i waho e ʻai nui. "ʻAʻole au e koi aku ma mua o hoʻokahi manawa i ka pule," ʻōlelo aʻo a Kauka Cheskin. ʻOi aku ka kiʻekiʻe o nā meaʻai hale ʻaina i nā calorie, me nā paʻakai huna, nā momona, a me ke kō. Manaʻo ʻo ia e hoʻopau i ka meaʻai wikiwiki loa.

6. Ka hopu ʻana i kēlā mea ʻai. ʻO ka hoʻopau maʻamau me kahi mea momona momona kahi ala e hoʻohui i nā calorie nui aʻe no ka pono kuʻuna, ʻaʻole no ka māʻona. ʻO ka mea hou aku, hiki i ka piʻi ʻana o ke kō koko ke hoʻopaʻa iā ʻoe i ka uea-a i ʻole e hoʻāla iā ʻoe i ka pō.

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