6 "Nani" Halekuai Mea'ai Pahele Momona

Anter

• Nā laʻana manuahi
• Ka Helu Mea ai i hoomakaukauia
• Halos ola kino
• Nā Paʻa inu
• ʻOihana Keiki
• ʻO kaʻiʻo i hoʻomākaukau mua ʻia a me ka Miko
• Nānā no

E hele i loko o kou hale kūʻai "gourmet" a hoʻokipa ʻia ʻoe e nā puʻu o nā huaʻai a me nā mea kanu i hoʻonohonoho pono ʻia, nā meaʻai i kālua nani ʻia, ʻoi aku nā ʻano ʻano cheeses a me ka charcuterie ma mua o ka mea āu i ʻike mua ai, a me ka ʻala ʻala o ia mau mea a pau. ʻO ia ka mea e ʻoi aku ka leʻaleʻa (inā ʻoi aku ka maikaʻi) o ka ʻike kūʻai ʻana ma mua o kāu i loaʻa ma kāu hale kūʻai nui holo-o-ka wili, akā maʻalahi nō hoʻi e poina i kēlā, ʻoi aku ka maikaʻi a ʻaʻole, helu mau nā calorie. A inā ʻaʻole liʻiliʻi ʻoe e kūʻai ma kēia mau wahi, ma kahi o nā lā hoʻomaha he manawa kūpono e hiki ai iā ʻoe ke koli no kahi mea kūikawā a i ʻole e splurge wale nō.

ʻAʻohe kumu, akā naʻe, pono ʻoe e ʻohi i kekahi mau paona i ka wā e ʻohi ai ʻoe i nā ʻoliva marinated a me nā lā i hoʻopaʻa ʻia e lawe i ka pāʻina a kāu hoaaloha. E makaʻala i kēia mau hoʻowalewale kiʻekiʻe i ʻike ʻia e Rachel Begun, R.D., he waha ʻōlelo no ka Academy of Nutrition and Dietetics, a e hahai i kāna ʻōlelo aʻo i ʻole ʻoe e nānā i kou ʻano calorie ma ka puka.

Nā laʻana manuahi

ʻAe, ua hele mai ka cheddar ʻelua kahiko mai kahi kauhale ʻo Vermont, a ʻo ke kokoleka ʻeleʻele he kamaʻāina, mea akamai a hoʻopaʻa ʻia i loko o ka pepa hana hana lima ... "He laʻana maʻamau kēia o ka ʻai noʻonoʻo ʻole ʻana ma muli wale nō o ka loaʻa o ka meaʻai iā ʻoe," wahi a Begun. Ke pōloli ʻole ʻoe a loaʻa kahi mea manuahi kālā, hiki nō ia manaʻo free calorie-wise, no laila, ʻaʻole ʻoe e noʻonoʻo i ka hoʻohui ʻana i kāu mea i ʻai ai no ka lā. ʻOiai e pili ana i ka mea a me ka nui āu e ʻai ai, hiki iā ʻoe ke hōʻiliʻili maʻalahi ma mua o 200 mau calorie, ʻoi aku inā ʻoe e hele a ʻoi aku i hoʻokahi manawa.

Ka Helu Mea ai i hoomakaukauia

E noʻonoʻo i nā salakeke a me nā kīʻaha ʻē aʻe i hana mua ʻia ma hope o ka hale kūʻai deli i meaʻai hale ʻaina-ʻoiai ʻo nā mea me nā mea olakino maikaʻi e like me ka moa i hoʻomoʻa ʻia a i ʻole nā ​​greens he nui ka nui o ka sodium, sauce, ʻaila, pata, a me nā lole. E noi i ka mea ma hope o ka pā e lawe i kāu mai ka piko o ka ipu lawelawe, kahi ʻaʻole i pulu nā meaʻai i kēia mau calorie i hoʻohui ʻia, a lele i ka mea ʻono a i ʻole ke kāʻei ʻana. E makaʻala hoʻi i ka nui o nā ʻāpana: ʻO ka pahu liʻiliʻi loa e paʻa ai i hoʻokahi lawelawe.

Halos ola kino

ʻAʻole wale nā ​​mākeke gourmet i ka home no nā meaʻai loea, ʻo ia nō ka manawa e hele ai no nā huahana meaola, nā mea gluten-ʻole, a me nā laina o nā meaʻai vegan. He mea maikaʻi kēia mau mea inā makemake ʻoe i kahi meaʻai kikoʻī a makemake wale paha i nā ʻano like ʻole, akā hōʻike ka noiʻi ʻana he hui maikaʻi kēia mau lepili. I loko o kahi noiʻi i hana ʻia ma ka Cornell Food a me Brand Lab, ua manaʻo nā snackers ʻo nā kuki i kapa ʻia ʻo "organic" he 40 pākēneka a ʻoi aku ka nui o nā calori e like me ka mālama ʻana o nā mea like me ka ʻole o kahi lepili. ʻO ka ʻoiaʻiʻo, "kūlohelohe," "ʻokanika," a ʻo nā huaʻōlelo ʻē aʻe āpau āu e ʻike ai ma ka hoʻopili ʻana, ʻaʻole ia he kumu no ka haʻahaʻa o nā meaʻai i ka meaʻai a i ʻole ke olakino maikaʻi. E nānā mau i nā calories a me ka momona momona no ka lawelawe no ka mea, paʻa pinepine ka pahu a ʻeke paha ma mua o hoʻokahi ʻāpana, a laila e nānā i ka papa inoa meaʻai no nā mea i hoʻohui ʻia a i ʻole.

Nā Paʻa inu

ʻOiai nā huahana o ka papa kuhikuhi wai i ka pahu wai momona o ka hale kūʻai a me ka hale kūʻai kope i loaʻa nā mea olakino olakino, hele pū lākou i loko o nā ipu nui. E noi i nā mea i ʻoi aku ma mua o ʻewalu a 10 mau auneke paha, a hiki iā ʻoe ke slurp i lalo i kahi 400 a 500 mau calorie, keu hoʻi inā ʻoe e noi i kekahi o kēlā mau huaʻōlelo he 12 huaʻōlelo lōʻihi i loaʻa nā mea keu e like me yogurt, nut butter, protein protein, flavored syrup, a i ʻole ka kirima huita. ʻO ka inu ʻana i kāu mau kalori he ala surefire ia e loaʻa ai ke kaupaona mai ka wā ʻaʻole i hoʻopaʻa inoa kou kino i kēlā mau calorie e like me ka manaʻo hōʻona e ʻai ʻoe i ka mea āu e hana mau ai ma luna o kēlā wai. Inā ʻōpū ʻoe i ka pā, pale i kou ʻōpū mai ka hoʻonui ʻana ma ka pili ʻana i ʻewalu auneke. No nā wai, e nānā i nā mea kanu haʻahaʻa-calorie e like me ka kukama, greens, a me nā kāloti. Inā makemake ʻoe i nā mea ʻono a kope paha, e lele i nā mea momona momona kiʻekiʻe, e like me syrups, sugars, a whipped cream, a ʻono hoʻi me kahi meli a mea ʻala paha e like me ke kinamona a nutmeg ma kahi.

ʻOihana Keiki

Hele mai nā pākaʻi kuikawa me nā inoa hoʻowalewale - French brie, Italia taleggio, Sepania kao - akā ʻaʻole hele iki lākou me nā lepiliʻai, a hiki i ka momona a me nā calorie ke hele, ua hoʻouka ʻia lākou. Hoʻokahi auneke measly (e pili ana i ka nui o ka pahu lipstick) o ka hapanui o nā tīhi e pili ana i 100 mau calori a me 10 mau huna o ka momona momona, e like me ka ʻano. Ke hoʻolālā nei i kāu pā hoʻāʻo, e hoʻomanaʻo iā ʻoe iho ʻoiai ʻaʻole hiki iā ʻoe ke ʻike i ka helu calorie ma ka lepili, he splurge nō ia, a hoʻāʻo e pili i hoʻokahi a i ʻole ʻelua mau ʻāpana dice a i ʻole kahi ʻāpana lahilahi.

ʻO kaʻiʻo i hoʻomākaukau mua ʻia a me ka Miko

E hele ma waena o nā iʻa a me nā ʻiʻo ʻiʻo a ʻike ʻoe i nā mea komo i hoʻomākaukau ʻia, marino ʻia, a me ka palaoa, kahi e ʻoki a hōʻoki ai paha i ka hana hoʻomākaukau akā hoʻohui i nā calorie keu-a ʻo nā minuke āu e mālama ai ʻaʻole pono ia. ʻO Rubs a me marinades kahi cinch e hana a lawe i kahi manawa liʻiliʻi loa. E nīnau i ka mea ʻoki a iʻa iʻa iʻa i hoʻohana ai a kāwili i ka hui ʻana iā ʻoe iho ma ka home. Mālama pū ʻoe i ke kālā ma muli o ke kaha ʻana o nā kumukūʻai o kēia mau mōhai.

Nānā no