8 ʻAi ʻole nā ​​Mea ʻai Pono ʻAi "Mea ʻai

Anter

• Uala kahiki Palani i palai' ia
• Pasta keʻokeʻo
• Pizza
• Berena a me ka Pakeke
• ʻO Chech Enchiladas
• ʻAilika ʻAiʻo maoli
• Nā mea ʻai kīkī
• ʻO Muffins
• Nānā no

ʻO ka hapa nui o nā porn meaʻai i kau ʻia e nā mea mālama meaʻai ʻaʻole ia he "porn" -ʻo ia ka mea i manaʻo ʻia: nā huaʻai, nā lau, nā kīʻaha holoʻokoʻa. A ʻoiai paha e hoka paha ʻoe inā ʻaʻole mākou e hoʻomaʻamaʻa i ka mea a mākou e haʻi aku nei, ʻaʻole pono ka poʻe meaʻai meaʻai-e like me ke koena o ka honua makemake mākou e ʻai i ka mea a mākou e makemake ai e ʻai. ʻO ka mea, loaʻa iā mākou kahi ala e hana ai i kahi no kēlā mau meaʻai i kā mākou papaʻai holoʻokoʻa.

E nānā i kekahi mau meaʻai kupaianaha e ʻai ai nā pros pono i kēlā me kēia manawa, a ʻaihue i kā lākou mau ʻōlelo aʻoaʻo i hiki ai iā ʻoe ke leʻaleʻa i ka pasta, Mekiko, a me ka ʻaikalima me kēlā mau saladi a me nā umauma moa.

Uala kahiki Palani i palai' ia

Nā kiʻi Getty

Makemake au i ka palani Farani-ʻaʻole ke kaula kāmaʻa a i ʻole ke ʻano steak, akā ʻo ke ʻano ma waena. Nanea wau iā lākou ma kahi o kēlā me kēia pule mai kaʻu hale ʻaina kūloko me nā keʻokeʻo hua manu i hoʻomoʻa ʻia, broccoli, a me ka ʻōmato, a i ʻole kekahi manawa e kauoha wau iā lākou ma kahi hale ʻaina me ka cocktail shrimp a kuke i ka ulu ʻana o Brussels. [Tweet this tip!] Akā inā makemake nui au, e hoʻohui au i kaʻu mau fries me ka burger, e paʻa i ka popo.

Pasta keʻokeʻo

Nā kiʻi Getty

Ma ka home, ʻo Jackie Newgent, R.D.N., ka meaʻai meaʻai a me ka mea kākau o Ka Puke Kuke Me ka ʻIʻo ʻAʻole, kuke wale i ka pasta-palaoa holoʻokoʻa. Akā inā aia ʻo ia ma kahi hale ʻaina ʻItalia a i loko o kahi ʻano noodle, ʻaʻole ʻo ia e hōʻole i ka pasta keʻokeʻo. "A ʻaʻole wau e lawehala e pili ana i ia mea; ʻAi wau i ka leʻaleʻa o ia," i ʻōlelo hou mai. "Hiki wale nō ia i ʻelua mau manawa i ka mahina. ʻAe ʻia kēlā me kēia kanaka i kekahi mau indulgences, e like me nā mea mālama meaʻai."

Pizza

Nā kiʻi Getty

No ke kōkua ʻana i ka mālama ʻana i kāna mau ʻāpana pizza, ua hoʻouka ʻo Joan Salge Blake, R.D.N., kahi ʻōlelo a Academy of Nutrition and Dietetics i kāna pai me nā mea kanu e like me nā tōmato, nā haloo, broccoli, aniani, a me ka eggplant. "Ua paʻa loa ia i nā mea kanu ʻaʻole hiki iaʻu ke ʻai ma mua o ʻelua mau ʻāpana-ʻelua ʻāpana.

Berena a me ka Pakeke

Nā kiʻi Getty

ʻLelo pinepine wau i kaʻu poʻe maʻi e hele ma ka ʻeke berena ke ʻai ʻia i waho, akā ʻo Elisa Zied, RD.N., ka mea kākau o Younger Next Week, ʻaʻole hoʻolohe mau i kēlā ʻōlelo aʻo. Ua ʻōlelo ʻo ia he ʻai kāna me ka ʻaila ʻoliva a i ʻole ka waiūpaka ke ʻai ʻo ia i ʻelua mau manawa o ka pule. "He mea maʻamau iaʻu ke hoʻohui au me kekahi o kaʻu kīʻaha punahele e like me ka eggplant grilled i hoʻopiha ʻia me ka mozzarella a me ka ʻuala ʻōmato, a i ʻole ka pipi wīwī a me nā aniani i ʻoki ʻia a i ʻole nā ​​pua Brussels."

ʻO Chech Enchiladas

Nā kiʻi Getty

ʻOiai hiki i ka mea ʻai meaʻai ke ʻōlelo aku i ke kauoha ʻana i ka moa a i ʻole ka ʻōpae fajitas ma kahi hale ʻaina Mekiko, ʻo Tara Gidus, R.D.N., co-host o ka hōʻike TV pūnaewele. Mojo manaʻo a me ka mea kakau o Ka Puke Kuki Belly Pālahalaha no Dummies, hele no ka enchiladas-a me ka cheesier ʻoi aku ka maikaʻi, i ʻōlelo ʻo ia. Hiki iā ia ke ʻoluʻolu i kāna pāka no ka mea noʻonoʻo ʻo ia i ke kaulike. "Ma muli o koʻu koho ʻana i kahi kīʻaha kiʻekiʻe, haʻalele wau i nā ʻāpana a me ka salsa a hoʻolei pinepine i ka waiʻona."

ʻAilika ʻAiʻo maoli

Kukahiko

E hoʻopoina i ka ʻaikalima momona momona a me ʻoe-Toby Amidor, RD, ka mea kākau o ʻO ka hale kuke Yogurt Helene (Grand Central Publishing, Mei 2014), ʻai wale i nā mea maoli. ʻO kāna hana ʻelua a ʻekolu mau mahina paha ka mikaleka kokoleka me nā pīpī a me ka wela wela, nā mea āpau i ka nui o ka lawelawe ʻana: 1/2 i ka 3/4 kīʻaha ʻaikalima, 1 punetēpō kope syrup a i ʻole fudge wela, ʻelua mau teaspoon e pīpī, a me 1 / 4 kīʻaha strawberry hou a me nā blueberry. [Tweet i kēia mālama ʻana!]

Nā mea ʻai kīkī

Nā kiʻi Getty

Patricia Bannan, RD.N., mea kākau o ʻAi Pono Ke Paʻa ka Manawa, mea aloha cheeseburger. "ʻAʻole wau makemake i ka meaʻai wikiwiki, akā i koʻu hele ʻana i kahi hale ʻaina e hana ai i nā meaʻai maikaʻi a i ʻole i kahi barbeque me nā hoaaloha, e hele pinepine wau i kahi burger momona, i hoʻopiha ʻia me ka paʻakai kao inā loaʻa, "i ʻōlelo ʻo ia, me ka hoʻohui ʻana e hele pinepine ʻo ia i ka bun a ʻai ʻia me ka salakeke.

ʻO Muffins

Nā kiʻi Getty

ʻAʻole loaʻa nā muffins Carby ma ka papa inoa o nā meaʻai meaʻai o nā koho ʻaina kakahiaka maikaʻi loa, akā ʻo Bonnie Taub Dix, R.D.N., ka mea kākau o E heluhelu ia ma mua o kou ʻai ʻana a he loea kamaʻilio kūkāʻai mai NūIoka, e hoʻomaka i kona lā me hoʻokahi a i ʻole hapa o ka mea inā nui ia. Hoʻopili ʻo ia me ka paʻakai paʻakai, ka tīhi ricotta, ka yogurt Helene, a i ʻole nā ​​hua manu no ka protein nui mau.

Nānā no