9 mau ala e kōkua ai i kāu kāne e ʻai olakino

Anter

• Mai hāʻawi iā ia i kahi lepili
• Hoʻopili iā ia i ka hana ʻana i nā hoʻoholo olakino
• Sneak Veggies i loko o nā mea āpau
• Maopopo ka pono ʻole o kāna meaʻai olakino ke nānā e like me kāu
• Kōkua e kipaku aku i nā kaʻao pono ʻole
• Hana i nā hoʻololi ʻeha ʻole
• E mālama mau i nā hiʻohiʻona
• Na ia e hana i ke kuke
• E mālama i nā meaʻai ʻōpala ma waho o ka hale
• Nānā no

Inā he ʻano gal a kale-a-quinoa ʻoe me kahi kāne aloha ʻiʻo a me kaʻuala, makemake paha ʻoe e kiʻi i kekahi mau greens hou i kāna papaʻai. A ʻoiai ʻaʻole hiki iā ʻoe ke hoʻoinu i kāu kāne (a i ʻole hoʻi kāne a i ʻole hoa kāne paha) e inu i nā smoothies spinach-spiked, hiki iā ʻoe ke kōkua iā ia e haʻalele i kona manaʻoʻiʻo he pono ka ʻiʻo i kēlā me kēia pāʻina. ʻO ka ʻōlelo ʻoluʻolu ma ke ala kūpono me kēia mau ʻōlelo aʻoaʻo mai nā wahine i hoʻomaikaʻi maikaʻi i kā lākou mau meaʻai a S.O. ʻo ia wale nō. ʻO wai ka mea ʻike? E hoʻomaka paha ʻo ia e leʻaleʻa i ka papaʻaina vegetarian i kekahi manawa, ʻoiai inā ʻaʻole loa ʻo ia e haʻalele i ʻelima mau meaʻai pizza.

Mai hāʻawi iā ia i kahi lepili

Kukahiko

He paleo paha ia, low-carb, a i ʻole flexitarian, akā e hoʻāʻo e pale i ka kuhikuhi ʻana i ka papa kuhikuhi āu e alakaʻi nei iā ia ma ka inoa. "ʻAʻole makemake ka hapa nui o nā kāne i ka loli, no laila inā hāʻawi ʻoe i kahi inoa i ka hoʻololi āu e hoʻāʻo nei e hana, ʻaʻole ia e paʻa," wahi a Nikki Roberti Miller, nāna i blog ma Mrs. Healthy Ever After e pili ana iā ia a ka huakaʻi a kāna kāne i ke ola olakino. ʻOiai ʻo ia e kuke pinepine i nā meaʻai ʻano palaka iā ia, ʻaʻole ia i kapa inoa iā lākou e like me ia, a ʻo ka hopena, ʻaʻole ʻo ia e ʻōlelo aʻe aia i ka papaʻai.

Hoʻopili iā ia i ka hana ʻana i nā hoʻoholo olakino

Kukahiko

"ʻAʻohe mea makemake e koi ʻia e hana i kekahi mea, no laila e kamaʻilio me kāu kāne e pili ana i kāu mau meaʻai a me ke kumu e hopohopo ai ʻoe a makemake paha e hana i kekahi mau loli," wahi a Miller. No ka laʻana, ua hōʻike ʻo Miller i kāna kāne i ka palapala Momona, Ma'i a Kokoke Make e wehewehe i ke kumu e pono ai lākou e hāpai i kā lākou mea ʻai veggie-a i kēia manawa makemake ʻo ia i ka momona. ʻOi aku ka maʻalahi: E nīnau iā ia i ke ʻano o ka huaʻai āna e makemake ai mai ka hale kūʻai. "Inā noi ʻo ia i kahi meaʻai olakino, hiki ke ʻai ʻo ia ia-ʻoiaʻiʻo no laila ʻaʻole ʻo ia e kuleana no ka maikaʻi ʻole ʻana," wahi a Miller.

Sneak Veggies i loko o nā mea āpau

Kukahiko

"ʻO kahi pāʻina punahele a kuʻu ipo aʻu i hana ai nona, ʻo ia nō kaʻu mac a me ka tī," wahi a Serena Wolf, kahi mea kuke pilikino nāna e blog e pili ana i kāna mau papa ʻaina olakino a kanaka (i kapa ʻia ʻo Dude Diet) ma Domesticate ME. "ʻO ka mea āna i ʻike ʻole ai a hiki i ka wā i haʻi aku ai wau iā ia - ua hoʻohana wau i ka cauliflower puréed me kahi wahi o ka waiū skim e mānoanoa ai ka ʻono tī," wahi a Wolf. Ma waho aʻe o ka ʻoki nui ʻana i ka momona a me nā calorie, hoʻohui ka cauliflower i ka fiber, nā huaora B, nā antioxidants, a me nā meaʻai ʻē aʻe e hakakā ai i ka maʻi i ka ʻai cheesy-a ʻaʻole hiki i kāu kāne ke ʻono iā ia. (E ʻike i ka papa kuhikuhi ma aneʻi.)

Pēlā nō, makemake ʻo Miller e hoʻohui i nā halo i ʻoki ʻoki ʻia e hoʻonui i ka pipi ʻāina me ka ʻole o nā calorie i hoʻohui ʻia i loko o nā meaʻai e like me ka ziti baked a i ʻole tacos, a hoʻohui ʻo ia i nā kāloti, spinach, aniani, a me nā pepa i ka meatloaf. "Inā koho maoli kāu kāne, e kūʻai i ka mea ʻai meaʻai e loaʻa ai ka maikaʻi o ke ʻano, ʻaʻole i loaʻa," wahi a Miller. "ʻO nā mea maʻemaʻe (e hoʻāʻo i ka hui ʻana o nā strawberry, maiʻa, waiū a yogurt, a me kahi kīʻaha ʻōmaʻomaʻo) a me nā hua manu a i ʻole nā ​​omelets kekahi mau ala maikaʻi loa e hoʻohui ai i nā mea kanu i kāna meaʻai."

Maopopo ka pono ʻole o kāna meaʻai olakino ke nānā e like me kāu

Kukahiko

Kino, hiki i kahi kāne maʻamau (a pono) ʻai i nā mea hou aʻe ma mua o ka wahine. A like me kou makemake ʻole e hoʻokaʻawale i kahi pizza me ia i kēlā me kēia pō, ʻaʻole makemake paha ʻo ia e noho ma nā salakea vegan 24/7. Inā 'oe e ho'āʻo ana e ai uuku carbs, no ka laʻana, e hana i ka moa fajita salakeke me ka moa, peppers, onions, a me ka lettuce no oe iho, a wahī ia i loko o ka holoʻokoʻa-palaoa tortillas me ka pipi o ka cheese no ia, manaʻo Miller. "ʻOi aku ka ʻono o kēia iā ia, ʻoi aku ka hoʻopiha, a pīhoihoi ʻo ia i ka ʻai ʻole ʻana i ka saladi."

Kōkua e kipaku aku i nā kaʻao pono ʻole

Kukahiko

"Manaʻo nā kāne he" momona-momona "ʻo ia hoʻi" olakino "a kaulike paha me ka" gluten-free "me ka" low-calorie, "no laila pono wau e wehewehe i kaʻu ipo a me nā mea kūʻai aku ʻaʻole kēia ka hihia-a ʻAʻole, ʻaʻole hiki iā ʻoe ke ʻai i kahi pahu kuki holoʻokoʻa no ka mea ʻaʻole lākou gluten-free," wahi a Wolf. ʻO kaʻoiaʻiʻo, hiki ke ʻoi aku ka ʻono a me ka haʻahaʻa-calorie e hoʻohana i kahi liʻiliʻi o ka ʻono, ka momona piha a i ʻole ka ʻaila ma mua o ka nui o nā mea momona haʻahaʻa, wahi a ia. Inā ʻaʻole ʻoe makemake e pāʻani iā ​​Māmā e huki ana i nā kuki mai kona waha mai ke kuhikuhi ʻana i ka lepili meaʻai, e hōʻike iā ia ma ka hahau ʻana i kahi meaʻai maikaʻi maikaʻi loa me ka hoʻohana ʻana i nā meaʻai hou. E hoʻokipa ʻo ia i ka hoʻi ʻana i ka meaʻai maoli.

Ke kānalua nei hiki iā ʻoe ke ʻōpala i kāu kanaka e lawa pono ai? Ma o ka hoʻololi ʻana i nā mea maʻalahi a ʻoki ʻana i nā meaʻai i hana ʻia, ua ʻike ʻo Wolf i ka makemake o kāna ipo kāne no nā mea momona a me nā mea momona. Ua pau kona kaumaha. Akā ʻo ka mea nui loa, ua loaʻa ʻo ia i ka noʻonoʻo ʻaʻole hiki i ka meaʻai "olakino" ke ʻono i ka mea kupaianaha.

Hana i nā hoʻololi ʻeha ʻole

Kukahiko

"ʻAʻole au i manaʻo e hoʻomaka kaʻu hoaaloha ʻulaʻula-ʻiʻo pīhoihoi e ʻai i ka tofu," wahi a Wolf. Akā, ua hana ʻo ia i nā mea hoʻololi maʻalahi e kōkua iā ia e hōʻemi i nā meaʻai momona. Inā aloha kāu kāne i ka sausage, e laʻa, e kuapo mai ka maʻamau a i ka moa sausage. Kuapo i ka laiki palaunu, nā tortillas palaoa holoʻokoʻa, a me ka pasta quinoa no kā lākou mau keʻokeʻo keʻokeʻo, a me ka yogurt Greek no ka kirīmi kawa. Ua hoʻohiki ʻo Wolf ʻaʻole ʻo ia e ʻono i ka ʻokoʻa.

E ʻike i nā makemake ʻono o kāu kāne a e hana pū me lākou ma mua o ka kūʻē iā lākou. Makemake ke hoa kāne o Wolf e ʻai i nā ʻeke me ka puaʻa, hua manu, a me ka paʻakai i ke kakahiaka, a ʻike ʻo ia ʻaʻole e ʻoki ʻia kahi smoothie. "Ma kahi aʻu i wehewehe ai pehea e hiki ai iā ia ke loaʻa i nā mea ʻono āpau o ka ʻaina kakahiaka i kahi meaʻai olakino, omelet-e hoʻohui wale i ka puaʻa kūpulu, kahi pīpī o ka tī, a me kekahi mau mea kanu. hua keʻokeʻo a me hoʻokahi hua maʻamau a me ka pipi ʻana o ka cheese."

E mālama mau i nā hiʻohiʻona

Kukahiko

"ʻIke maka loa nā kāne-like nā mea āpau me kahi mea āna e ʻai ai," wahi a Wolf. "No ka laʻana, i ka wā e pili ana i ka burritos a i ʻole ka tacos, ʻo ka manaʻo o ka loaʻa ʻole o ka cheese he mea pōʻino ia i kaʻu hoaaloha. Akā ma kahi o ka hoʻoinu ʻana, kau wau i kahi wahi liʻiliʻi o ka cheese hehee ma luna, e hele lōʻihi ana, a hiki iā ia ke hana. 'aʻole e haʻi i ka' okoʻa ma waena o 1/4 kīʻaha a me 1 kīʻaha. "

Na ia e hana i ke kuke

Kukahiko

ʻO ka mea pōmaikaʻi ka hana punahele punahele a ke kanaka e hāʻawi pono iā ia iho i nā hana hoʻomākaukau hoʻomākaukau olakino. "He mea kākoʻo wau i ka grilling," wahi a Wolf. "ʻAʻole pono ʻoe i hoʻokahi tone o ka waiūpona a i ʻole ka aila e kuke i ka ʻiʻo a i ʻole nā ​​mea ʻai ma ka pā, a manaʻo ka kāne i ke kāne e kuke i ka meaʻai ma ke ahi." ʻO ka hoʻohui ʻana i nā ʻono meaʻai hōʻoluʻolu e like me ka ʻuala bufalo i nā meaʻai i hoʻomoʻa ʻia e ʻoi aku ka maikaʻi iā lākou-ʻo wai ka mea makemake i ka paʻakai polū ke hoʻokomo ʻia kou mau ʻēheu me ka maikaʻi puhi?

E mālama i nā meaʻai ʻōpala ma waho o ka hale

Kukahiko

"Noho aliʻi, ʻaʻole noʻonoʻo" noho aliʻi maoli, wahi a Miller, nāna e hoʻāʻo e hōʻole i ka lawe ʻana mai i nā meaʻai māmā i hana ʻia i ka home. "Inā ʻaʻole ia i loko o ka hale, ʻaʻole ʻo ia e ʻai ia-a ʻaʻole hoʻi wau." He ʻoiaʻiʻo nō hoʻi ka mea ʻē aʻe: Inā mālama ʻoe i nā huaʻai hou i ka ʻike maka i loko o kāu lumi kuke, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka maiʻa a i ʻole ka ʻāpala ke ʻimi ʻo ia i mea e hoʻoluliluli iā ia. Hoʻopili pū ʻo Miller i nā nibble maikaʻi i hoʻokaʻawale mua ʻia e like me nā pretzels, nā ʻalemona, a i ʻole nā ​​pistachios i loko o nā ʻeke plastik ponoʻī i hiki i kāna kāne ke hopu e mālama i nā munchies.

Nānā no