8 Kukuna hoʻomoʻa mālama nā calorie e pono ai ʻoe e ʻike

Anter

• Poached
• Sautéed a i ʻole ʻia
• ʻAi ʻia
• ʻUmeʻume
• Hoʻomoʻa ʻia
• Roasted or Baked
• ʻImi ʻia a ʻeleʻele hoʻi
• Kālua Palai ʻia a i ʻole Palai Palolo ʻia
• Nānā no

Kālua ʻia ham. Hoʻomaʻa ʻia moa. Palai Palukela kupu. ʻAi ʻia sāmona Ke kauoha ʻoe i kekahi mea mai ka papa ʻaina hale ʻaina, ua koho pono ke kumulāʻau i kahi ala kuke e lawe mai i nā mea ʻono a me nā mea leʻaleʻa i kāu mau meaʻai. Inā maikaʻi kēlā ʻenehana hoʻomākaukau no kāu waistline kahi moʻolelo ʻē aʻe. Ua noi mākou i kahi mau RD e hāʻawi iā mākou i ka 411 ma nā buzzword menu maʻamau, no laila ʻike ʻoe i nā koho i kūpono no kou kino. Ma mua o kou hele ʻana i waho no kāu ʻaina awakea, ka ʻaina awakea, a i ʻole ka ʻaina awakea, e nīnau i kēia papa inoa. (Pākuʻi, e nānā iā 6 Nā Mea Ola Pono Hou e hoʻāʻo i ka manawa hou aku ma ka hale kūʻai.)

Poached

Nā Kiʻi Corbis

ʻO ka lawaiʻa ke hoʻohaʻahaʻa ʻia kahi meaʻai a i ʻole i loko o ka wela (akā ʻaʻole ka wai e hoʻolapalapa ana), e hōʻoia i nā meaʻai nāwaliwali ma lalo o ka iʻa wela e like me ka wela a me nā hua-mai haki. "Hōʻike nui nā hua poached ma nā menus ʻaina kakahiaka, no ka laʻana," wahi a Barbara Linhardt, RD, ka mea hoʻokumu o Five Senses Nutrition. "He koho maikaʻi loa kēia, no ka mea, ʻaʻole hoʻohui ʻia ka poaching i nā calorie ʻē aʻe a i ʻole ka momona mai nā kumu momona, a noho mālie a ʻono ka meaʻai."

Hoʻoholo: Kauoha ia!

Sautéed a i ʻole ʻia

Nā Kiʻi Corbis

No ka ʻai ʻana a i ʻole ka hoʻomoʻi ʻana, hoʻomoʻa ka mea kuke i ka meaʻai i loko o ka pā a i ʻole wok me kahi ʻaila momona liʻiliʻi. "ʻOiai ke hāʻawi mau nei kēia hana i nā momona aʻe ma mua o nā hana kuke ʻē aʻe, ʻaʻole ia e like me ka palai ʻana a i ʻole ka hoʻonuu ʻana," wahi a Linhardt. "A ʻo ka momona a me ka aila ʻaʻole ia he mea maikaʻi ʻole inā mālama ʻoe i nā ʻāpana i ka hōʻoia. He mea paʻakikī ka mālama ʻana i ka hoʻohana ʻana i nā hale ʻaina, mai kauoha i kēlā me kēia manawa. A inā ʻoe e hana ma ka home, e noʻonoʻo. -3 mau ʻakika momona i hoʻopili ʻia me ka hoʻemi ʻana i ka pilikia o ka maʻi cardiovascular a me ka mumū o ke kino," wahi a Linhardt.

Hoʻoholo: I ke kaulike

ʻAi ʻia

Nā Kiʻi Corbis

E like me kāu e ʻike ai, ʻo ka hoʻomoʻa ʻana e pili ana i ka waiho ʻana i ka meaʻai ma kahi lapalapa ākea, a ʻo ka mea maʻamau e pili ana i ka liʻiliʻi o nā momona hou no ka nui o ka ʻono ke hoʻohālikelike ʻia me nā ʻano kuke ʻē aʻe. Ma nā menus, ʻo kēia kahi o kāu pili maikaʻi loa. "E koho i nā protein i ʻoki ʻia me ka lean-cut grilled, e like me ka iʻa a i ʻole ka moa ʻiʻo keʻokeʻo, a i ʻole nā ​​mea ʻai," wahi a Lisa Moskovitz, RD, ka mea hoʻokumu o New York Nutrition Group. E makaʻala wale inā e kauoha ana ʻoe i kahi papa inoa o nā papa hana barbecued (a i ʻole e hana iā ʻoe iho). "ʻO nā meaʻai BBQ kuʻuna, e like me nā momona momona, nā mea hana, nā burger a me nā ʻīlio wela, ua hoʻopili ʻia i kekahi mau ʻano maʻi ʻaʻai," wahi a Moskovitz. Noho wīwī a mākaukau ʻoe. (E nīnau i ke Kauka Diet: He ʻino anei ka meaʻai puhi iā ʻoe?)

Hoʻoholo: Kauoha ia!

ʻUmeʻume

Nā Kiʻi Corbis

Ke piʻi aʻe ka mahu mai ka wai e hoʻolapalapa ai, a kuke ʻoe i kāu meaʻai, loaʻa iā ʻoe kahi meaʻai olakino. "Mālama ʻia nā meaʻai ʻole i ka wai i loko o ka wai, e like me ka mea e hana ʻia ke hoʻohui ʻoe i ka meaʻai i ka wai e hoʻolapalapa ana, kahi e hoʻoneʻe ai i kekahi mau wikamina hiki ke hoʻoheheʻe ʻia i ka wai, a kuke paha i kahi kumu momona, hiki ke hemo i kekahi o nā huaora momona e hoʻonā ʻia me ka momona," wahi a Linhardt. . "Hiki i ka meaʻai ke mālama pono i kāna ʻano kūlohelohe pū kekahi." ʻ suggestlelo ʻo Linhardt i ke koho ʻana i nā mea kanu mahu (a i ʻole ke hana ʻana iā lākou iho), no ka mea he palaka lākou a mālama i ko lākou kala nani. (He manaʻo maikaʻi mau nā ʻōmaʻomaʻo mahu, akā e ʻike pono ʻaʻole ʻoe e luhi. E hoʻāʻo i 16 mau ala e ʻai ai i nā mea kanu hou aku.)

Hoʻoholo: Kauoha ia!

Hoʻomoʻa ʻia

Nā Kiʻi Corbis

Hoʻopomo ʻia nā meaʻai i hoʻolapalapa ʻia e like me kaʻuala a me nā mea kanu ʻē aʻe i loko o ka wai a hoʻomehana ʻia i kahi mahana wela e kuke ai. ʻOiai ʻaʻole ʻoe e hoʻohui i nā momona a i ʻole ka sodium, hiki iā ʻoe ke hana ʻoi aku ka maikaʻi. "ʻO ka hoʻolapalapa ʻana i nā mea kanu, no ka laʻana, hoʻolilo pinepine iā lākou i ka nui o kā lākou meaʻai nui," wahi a Moskovitz. "No kēlā kumu, ʻoi aku ka maikaʻi ʻole o ka hilinaʻi ʻana i nā mea kanu i hoʻolapalapa ʻia. Eia nō naʻe, he koho olakino maikaʻi loa nā hua i hoʻolapalapa ʻia a ʻoi aku ka haʻahaʻa o ka momona ma mua o ka scrambled a pan-fried."

Hoʻoholo: I ke kaulike

Roasted or Baked

Nā Kiʻi Corbis

ʻO kahi ʻano kuke wela maloʻo, hoʻomaʻamaʻa ʻia e ka ea wela i ka umu, ma luna o kahi lapalapa ākea a i ʻole ma kahi rotisserie. Hiki paha iā ʻoe ke ʻike i ka iʻa i kālua ʻia ma ka papa kuhikuhi, a i ʻole hoʻolohe i ka "hoʻomoʻa ʻia" e pili ana i ka ʻiʻo a i nā mea ʻai paha-ʻo ia ke mele i kāu mau pepeiao. "ʻO ka manawa pinepine o nā meaʻai i kālua ʻia a i ʻoki ʻia paha he liʻiliʻi ka momona ma mua o nā ʻano kuke ʻē aʻe," wahi a Linhardt. "ʻO nā mea kanu i kālua ʻia, me ka ʻaila ʻoliva, nā mea kanu a me ka paʻakai liʻiliʻi a me ka pepa, kahi kīʻaha maikaʻi a ʻono." ʻO kahi ʻōlelo akahele: hiki i nā hale ʻaina ke hoʻomoʻa i kaʻiʻo i hoʻomoʻa ʻia e mālama pono ai ka meaʻai i ka momona, hiki ke hoʻohui i ka paʻakai a momona paha i ka pā. E noi i kahi kikowaena e nānā inā ʻaʻole maopopo iā ʻoe. (ʻOno loa nā mea kanu i kālua ʻia e like me ka moa moa. E hoʻāʻo i kēia papa hana no Super Simple Roasted Herbed Veggie Chips.)

Hoʻoholo: Kauoha ia!

ʻImi ʻia a ʻeleʻele hoʻi

Nā Kiʻi Corbis

E like me ka huʻi ʻana, pili kēia ʻano i ka aila liʻiliʻi a hiki i ka caramelized a crispy o ka waho, a i ʻole ʻeleʻele ʻia, ʻoiai ka ʻāpana i loko o ka wela wale nō. "Ma muli o ka maikaʻi o kahi momona momona no ka lawe ʻana o ka nutrient a me ka māʻona, maikaʻi i ke kauoha ʻana i nā meaʻai i hoʻomākaukau ʻia i kēia ala i kekahi manawa - malia paha he hoʻokahi a ʻelua paha manawa o ka pule inā ʻoe ma ka hale ʻaina." Wahi a Moskovitz. "Ma ka ʻaoʻao ʻē aʻe, inā ʻoe e hoʻohana i kēia hana ma ka home, hiki ke hana ʻia me ka ʻoi aku o ka lōʻihi ke hoʻokaʻawale ʻia ka aila."

Hoʻoholo: Ma ke akahai

Kālua Palai ʻia a i ʻole Palai Palolo ʻia

Nā Kiʻi Corbis

ʻO kēia ka hewa maoli ma ka papa inoa: ʻAʻole maikaʻi ka meaʻai palai. Hoʻopili ka hohonu i ka hoʻowai ʻana i ka meaʻai i loko o kahi kumu momona e like me ka aila e kuke ai, ʻoiai i ka pā palai ʻana e hoʻopili wale i ka meaʻai i ka pā palai wela ʻoiai e uhi wale ana me ka momona - akā paʻa nō ia i nā calories. "ʻOiai ʻo ka meaʻai i hoʻomoʻa pono ʻia a palai ʻia, ʻaʻole ia e komo i ka momona e like me ka manaʻo o kekahi, no ka mea, ʻoi aku ka momona o nā momona ma mua o ka hapanui o nā hana kuke," wahi a Linhardt. "A inā ua kahiko ka momona i hoʻohana ʻia no ka palai ʻana a ʻaʻole i hoʻololi pinepine ʻia (e noʻonoʻo i ka ʻaila ʻaila wikiwiki wikiwiki), ʻoi aku ka nui o ka momona i loko o ka meaʻai ma mua o ka maikaʻi." Eia kekahi, hoʻonāukiuki ka meaʻai palai i ka ʻāpana GI, ʻoi loa no ka poʻe me ka reflux acid (GERD), ʻeha ʻōpū a i ʻole nā ​​kūlana ʻē aʻe. Ma ka laulā, e ʻōlelo ʻaʻole. Inā makemake ʻoe i nā meaʻai palai, e kauoha wale i kahi manawa kakaʻikahi.

Hoʻoholo: Hōʻalo iā ia

(He aha ka ʻoi aku ka maikaʻi ma mua o ka ʻai ʻana i waho? ʻO ka ʻai ʻana, he ʻoiaʻiʻo! E hoʻāʻo i 10 mau ʻoluʻolu maʻalahi ma mua o ka lawe ʻana i ka meaʻai no kahi hale ʻaina, maikaʻi i loko o kāu lumi kuke ponoʻī.)

Nānā no