E nīnau i ke Kauka Diet: ʻAi ʻole wau i nā mea kanu

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Q: He aha ka ʻoi aku ka maikaʻi e hana ai inā ʻaʻole wau makemake i ka nui o nā mea ʻai: mai ʻai iā lākou a i ʻole "hūnā" iā lākou i kahi mea maikaʻi ʻole (e like me ka waiūpaka a me ka tī) no laila hiki iaʻu ke hoʻomanawanui iā lākou?

A: ʻOi aku ka maikaʻi e loaʻa iā ʻoe nā mea āu e makemake a ʻai ai. ʻO ka ʻoiaʻiʻo inā palena palena ʻole kāu ʻai ʻana i ka mea ʻai āu e helu nei i ka mea ʻūlū ma kāu pizza a me kaʻuala i nā pā Palani, a laila pono ʻoe e hoʻonui i kāu pāʻani lau. Mai kahi hiʻohiʻona meaʻai, ʻaʻohe mea pani-ʻo nā mea kanu ka kaʻa nui no nā huaora i kā mākou meaʻai. Mai kahi hiʻohiʻona calorie, hōʻike nā mea kanu i kahi kumu nui o ka meaʻai haʻahaʻa-calorie/nui-nui.

ʻOiai ʻo 25 wale nō pākēneka o ko ʻAmelika e hui ana i kā lākou mau mea pono i ka hua a me ka lau, ua hoʻohaʻahaʻa loa ʻia ka pā. Manaʻo wau ua lohe ʻoe e pili ana i ka "Hoʻoikaika no 5," e koi ana i ka poʻe e ʻai i ʻelima mau mea ʻai o ka lā. ʻOluʻolu paha kēia e like me ka nui, akā ke noʻonoʻo ʻoe i ka mea ʻo 1/2 cup broccoli kahi lawelawe o nā mea kanu, he mea lapuwale ia ʻaʻole hiki i nā poʻe ke paʻi i kēia pahuhopu papaʻai.

Nā Meaʻai: ʻOi aku ma mua o kou manaʻo

He mea nui e hoʻomaopopo i ka wā e kamaʻilio ai mākou e pili ana i ka ʻai ʻana i nā mea kanu, ʻoi aku ka nui o kēia ma mua o nā kāloti i hoʻolapalapa ʻia a kou kupuna wahine a i ʻole ka broccoli i hoʻomoʻa ʻia a hiki i ka-hinahina. Maʻemaʻe mai kahi hiʻohiʻona ʻono, palena ʻole kāu mau koho. Ke hoʻomaka nei ʻoe e nānā, ʻike ʻoe i ka launa āu e loaʻa ai no ka ʻai ʻana i nā mea kanu he mea nui. Eia ʻehiku mau ala maʻamau e hiki ai iā ʻoe ke leʻaleʻa i nā mea kanu:

• Palaoa
• Maka
• ʻAi ʻia
• Hoʻomoʻa ʻia
• Hoʻomaʻa ʻia
• Kālua ʻia
• Piʻi ʻia

I kēia manawa kau ʻia ma luna o kēlā me nā mea kanu like ʻole āpau āu e koho ai, a kau ma luna o kēlā me nā mea kanu like ʻole, nā mea ʻala, a me nā kau hiki iā ʻoe ke hoʻohana no nā mea ʻono aʻe. Me kēia mau mea hiki, hiki iā ʻoe ke ʻimi i nā mea kanu, nā ʻano kuke, a me nā mea ʻono āu e leʻaleʻa wale ai akā makemake.

E hoʻāʻo a hoʻāʻo paha kēia, akā manaʻoʻiʻo wau me nā huakaʻi ʻelua i Pinterest e ʻimi ana i nā ala hoihoi e ʻai ai i nā mea kanu hou aʻe, e ʻike ʻoe i kekahi mau kīʻaha kūpono ke hoʻāʻo. A hiki i kēlā manawa, ʻo ka hūnā ʻana i nā mea kanu ka mea e pono ai kāu hoʻolālā.

Hūnā iā lākou a ʻAi lākou

ʻLelo ʻoe e peʻe ana nā mea kanu ma ka hoʻomoʻi ʻana iā lākou me ka paʻakai a me ka pata. ʻOiai he koho kēia, a ʻo ka mea maʻamau ka mea a nā mākua e koho ai i ka wā e hoʻāʻo nei e paipai i nā keiki e ʻai i nā mea kanu hou aʻe, makemake wau e hāʻawi iā ʻoe i kahi ala aloha i hoʻomohala ʻia e nā mea noiʻi ma ka Pennsylvania State University Human Ingestive Behaviour Lab: Hūnā i nā mea kanu maʻemaʻe i kāu mau meaʻai.

I kēia manawa, ma mua o kou pale ʻana i kēia manaʻo, e ʻike ua hoʻohana pono ʻia ia i nā keiki liʻiliʻi ma ke ʻano he mea e hoʻonui ai i kā lākou ʻai ʻana i ka lau. Hōʻike ʻia kēia hoʻolālā ʻaʻole e hoʻoliʻiliʻi wale i ka ʻai ʻana i ka mea kanu e ʻoi aku o ʻelua mau lawelawe i kēlā lā i kēia lā, akā he hana kūpono nō hoʻi ia e hōʻemi ai i kāu huina nui o ka ʻai. Eia nā kīʻaha a me nā mea kanu maʻemaʻe i hoʻohana ʻia ma ka noi Penn State:

• ʻO ka palaoa kāloti: hoʻohui ʻia nā kāloti maʻemaʻe
• Macaroni a me ka paʻakai: hoʻohui ʻia ka cauliflower pureed
• ʻO ka moa a me ka laiki kīʻaha: hoʻohui ʻia i ka ʻuala maʻemaʻe

ʻO kekahi o nā mea i ʻike nui ʻia mai kēia noi ʻana, a ʻo ka mea pili loa iā ʻoe ma ke ʻano he hater mea ʻai, ʻo ia ka makemake o nā mea hoʻopaʻa haʻawina i nā kāloti, kaʻi, a i ʻole cauli fl ʻona i ka nui o kēlā me kēia pā i pau iā lākou. ʻAi ʻole ka poʻe i makemake ʻole i ka pua puaʻa e like me ka nui o ka mac a me ka tiiki e like me ka poʻe makemake i ka pua puaʻa.

No laila e hoʻomaka i ka hūnā ʻana i nā mea kanu maʻemaʻe i loko o kekahi o kāu mau punahele punahele ʻoiai ke ʻike nei i kahi piha o nā mea kanu a me nā hana hoʻomākaukau āu e hauʻoli ai. Pīhoihoi ʻoe i ka ʻono ʻana o nā mea kanu maikaʻi.

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