Meaʻai kaulike

Anter

• He aha ka papaʻai kaulike?
• E pili ana i ka calorie
• No ke aha he mea nui ka papaʻai kaulike
• He aha e ʻai ai no ka papaʻai kaulike
• Nā meaʻai e hōʻalo ai
• Nā huaʻai
• Nā mea kanu
• Nā mānoanoa
• Palaka
• Protein protein
• ʻO ka protein protein
• Hale waiū
• ʻO nā momona a me nā aila
• Ke waiho pū nei
• Laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

He aha ka papaʻai kaulike?

Hāʻawi kahi papaʻai kaulike i kou kino i nā meaʻai e pono ai e hana pololei. No ka loaʻa ʻana o ka meaʻai e pono ai, ʻo ka hapa nui o kāu mau calorie o kēlā me kēia lā e hele mai:

• hua hou
• nā mea kanu hou
• palaoa holoʻokoʻa
• legume
• hua kukui
• nā polokina wīwī

Hōʻike ka wehewehe i ka nui o kēlā me kēia meaʻai āu e ʻai ai i kēlā me kēia lā.

E pili ana i ka calorie

ʻO ka helu o nā calories i loko o kahi meaʻai e pili ana i ka nui o ka ikehu i mālama ʻia i kēlā meaʻai. Hoʻohana kou kino i nā calorie mai ka meaʻai no ka hele wāwae, ka noʻonoʻo ʻana, ka hanu ʻana, a me nā hana nui ʻē aʻe.

Pono ka awelika o ke kanaka ma kahi o 2000 mau kalori i kēlā me kēia lā e mālama i ko lākou kaumaha, akā e pili ka nui i ko lākou mau makahiki, ka moekolohe, a me ka pae o ka hoʻoikaika kino.

Makemake nā kāne e pono i nā mea ʻoi aku ka nui ma mua o nā wahine, a ʻo ka poʻe hoʻoikaika kino e pono i nā mea ʻoi aku ka nui ma mua o ka poʻe makemake ʻole.

E papa inoa i kēia manawa i nā lawe pākuʻi no nā kāne a me nā wahine o nā makahiki like ʻole:

He mea nui ke kumu o kāu mau calorie o kēlā me kēia lā. ʻO nā meaʻai e hāʻawi nui ana i nā calorie a me nā meaʻai liʻiliʻi loa i kapa ʻia ʻo "calories hakahaka."

Nā laʻana o nā meaʻai e hāʻawi i nā calorie nele e komo pū:

• nā pōpō, nā kuki, a me nā donut
• nā ʻiʻo i hana ʻia
• nā mea inu ikehu a me nā soda
• nā mea inu hua me ke kō kō
• aikalima
• palaoa a me nā kālani
• pizza
• sodas

Eia naʻe, ʻaʻole wale ke ʻano o nā meaʻai akā nā mea hoʻohui e momona ai.

ʻO kahi pizza homemade me kahi kumu wholemeal a me ka nui o nā mea kanu hou ma luna aʻe he koho olakino. I ka hoʻohālikelike ʻana, nā pizza prade a me nā meaʻai ʻē aʻe i hana ʻia me ka nui o nā calorie nele.

No ka mālama ʻana i ke olakino maikaʻi, palena i kāu ʻai ʻana o nā calorie nele a ma kahi e hoʻāʻo e kiʻi i kāu mau calorie mai nā meaʻai e waiwai i nā meaola ʻē aʻe.

E kiʻi i mau ʻōlelo aʻoaʻo no ke kāohi ʻana i ka ʻiʻini o nā meaʻai momona ʻole.

ʻO nā kalena kahi ana o ka ikehu e hoʻolako i nā meaʻai. E hilinaʻi ka helu o nā calories āu e pono ai i kāu moekolohe, makahiki, a me ka pae o ka hana.

No ke aha he mea nui ka papaʻai kaulike

Hāʻawi kahi papaʻai kaulike i nā meaola a kou kino e pono ai e hana pono. Me ka ʻole o ke kaulike kaulike, ʻoi aku kou kino i ka maʻi, maʻi, luhi, a me ka hana haʻahaʻa.

ʻO nā keiki i lawa ʻole ka meaʻai olakino e kū i ka pilikia a me nā pilikia hoʻomohala, maikaʻi ʻole ka hana ʻana i ka hana, a me nā maʻi pinepine.

Hiki iā lākou ke hoʻomohala i nā ʻano ʻai pono ʻole e hoʻomau i ka wā makua.

Me ka ʻole o ka hoʻoikaika kino, e loaʻa nō hoʻi iā lākou ka makaʻu kiʻekiʻe o ka momona a me nā ʻano maʻi like ʻole e hana ai i ka maʻi maʻi metabolic, e like me ka maʻi diabetes type 2 a me ke kiʻekiʻe o ke koko.

Wahi a ka Pūnaewele no ka ʻepekema i ka hoihoi o ka lehulehu, ʻo 4 o nā poʻo kiʻekiʻe he 10 e alakaʻi ana i ka make ma ʻAmelika Hui Pū ʻIa e pili pono i ka papaʻai.

Eia nā:

• maʻi maʻi puʻuwai
• maʻi ʻaʻai
• hahau
• ʻano 2 diabetes

E aʻo hou aʻe e pili ana i nā hoʻolālā papaʻai olakino no nā keiki.

Pono kou kino i nā mea momona e noho olakino, a hāʻawi ka meaʻai i nā meaola kūpono e kāohi iā mākou mai ka maʻi.

He aha e ʻai ai no ka papaʻai kaulike

ʻO ka papaʻai olakino, kaulike e hoʻopili pū i nā meaola aʻe:

• nā wikamina, nā minelala, a me nā antioxidants
• nā huaʻale, me nā starches a me nā fiber
• protein
• momona momona

E hoʻopili ka papaʻai kaulike i nā ʻano meaʻai like ʻole mai nā pūʻulu aʻe:

• nā huaʻai
• nā mea kanu
• palaoa
• waiū waiū
• protein meaʻai

ʻO nā laʻana o nā meaʻai protein e like me kaʻiʻo, nā hua manu, nā iʻa, nā pīni, nā nati, a me nā legume.

ʻO ka poʻe e ukali nei i ka papa ʻai vegan e nānā pono i nā meaʻai mea kanu. ʻAʻole lākou e ʻai i ka ʻiʻo, iʻa, a waiū paha, akā ʻo kā lākou papaʻai e hoʻopili i nā mea ʻē aʻe e hāʻawi i nā meaʻai like.

ʻO ka Tahu a me nā pī, no ka laʻana, nā kumuwaiwai o ka protein i hoʻokumu ʻia. ʻAʻole hiki i kekahi poʻe ke hoʻomanawanui i ka waiū akā hiki ke kūkulu i kahi papaʻai kaulike ma ke koho ʻana i nā ʻano mea like me ka hakahaka.

Nā meaʻai e hōʻalo ai

Nā meaʻai e hōʻalo a kau palena paha i ka papaʻai olakino pū me:

• nā meaʻai i hana nui ʻia
• nā hua i hoʻomaʻemaʻe ʻia
• hoʻohui ʻia ke kō a me ka paʻakai
• ʻiʻo ʻulaʻula a me ka hana
• ʻalekohola
• momona momona

ʻO ka mea olakino no kekahi kanaka ʻaʻole kūpono i kekahi.

Hiki i ka palaoa palaoa ke lilo i mea olakino no nā poʻe he nui akā ʻaʻole kūpono ia no ka poʻe me ka hoʻomanawanui ʻole o ka gluten, no ka laʻana.

E aʻo e pili ana i 50 meaʻai maikaʻi loa.

Nā huaʻai

Kūpono nā hua, hana lākou i kahi mea ʻono maikaʻi a i ʻole meaʻai momona, a hiki iā lākou ke māʻona i kahi niho momona.

ʻO nā huaʻai kūloko i ke kau i ʻoi aku ka hou a hāʻawi i nā mea momona hou aʻe ma mua o nā hua i lawe ʻia mai.

Nui nā hua i ke kō, akā kūlohelohe kēia kō. ʻAʻole like me nā momona a me nā meaʻono momona, hāʻawi pū nā hua i ka fiber a me nā meaola ʻē aʻe. ʻO kēia ke kumu o ka liʻiliʻi o ka hana ʻana i ka spike kō a e hoʻonui lākou i ka lako o ke kino i nā wikamina, nā minelala, a me nā antioxidant.

Inā loaʻa ʻoe i ka maʻi diabetes, hiki i kāu kauka a mea ʻaʻai paha ke aʻoaʻo iā ʻoe i nā hua e koho ai, pehea ka nui e ʻai ai, a i ka manawa hea.

E aʻo e pili ana i nā hua kō 11 haʻahaʻa.

Nā mea kanu

ʻO nā mea kanu kahi kumu nui o nā wikamina pono, nā minelala, a me nā antioxidants. ʻAi i nā ʻano mea kanu me nā waihoʻoluʻu like ʻole no ka nui o nā meaola.

ʻO nā ʻōmaʻomaʻo uliuli a lau lau ke kumu maikaʻi loa o nā meaola he nui. Pākuʻi ʻia lākou:

• milo
• kale
• pīni ʻōmaʻomaʻo
• broccoli
• greens collard
• ʻO Chard Swiss

Kūpono pinepine nā lauʻai kūloko, kau i ke kumukūʻai a maʻalahi hoʻi e hoʻomākaukau. E hoʻohana iā lākou i nā ala aʻe:

• ma ke ʻano he ipu ʻaoʻao
• i hoʻomoʻa ʻia i loko o kahi pā me ka aila o ka aila ʻoliva
• e like me ke kumu i nā kopa, nā mea ʻai, a me nā pā pasta
• ma ke ʻano he salakeke
• i nā purées
• i ka wai momona a me ka laumania

Nā mānoanoa

Hōʻike ʻia ka palaoa keʻokeʻo i hoʻomaʻemaʻe ʻia i nā berena he nui a me nā mea i hoʻomoʻa ʻia, akā he kaupalena ʻia ka waiwai kūpono. ʻO kēia no ka nui o ka maikaʻi i loko o ka hull o ka palaoa, a i ʻole ka iwi i waho, kahi a nā mea hana e hoʻoneʻe i ka wā o ka hana.

Hoʻopili nā huahana huaʻai holoʻokoʻa i ka palaoa holoʻokoʻa, me ke kau hoʻi. Hāʻawi lākou i nā wikamina, nā minelala, a me ka fiber. ʻIke pū ka poʻe he nui i nā kīʻaha āpau e hoʻohui i ka ʻono a me ke ʻano i kahi pā.

E hoʻāʻo e hoʻololi i nā berena keʻokeʻo, nā pasta, a me nā laiki i nā koho palaoa a pau.

Palaka

ʻO nā ʻiʻo a me nā pī ka kumu nui o ka protein, kahi mea nui no ka hoʻōla ʻana i ka ʻeha a me ka mālama ʻana i nā mākala a me ka hoʻomohala ʻana, ma waena o nā hana ʻē aʻe.

Protein protein

Nā koho ola ola holoholona e pili pū me:

• ʻiʻo ʻulaʻula, e like me ka bipi a me ka mutton
• moa, e like me ka moa a me ka pipi
• iʻa, e like me ka salemona, sardine, a me nā iʻa aila ʻē aʻe

ʻO nā ʻiʻo i hana ʻia a me nā ʻiʻo ʻulaʻula e hoʻonui i ka makaʻu o ka maʻi ʻaʻai a me nā maʻi ʻē aʻe, e like me kekahi.

Aia kekahi o nā ʻiʻo i hana ʻia me ka nui o nā preservatives a me ka paʻakai i hoʻohui ʻia. ʻO ka ʻiʻo hou, unprocessed ka koho maikaʻi loa.

ʻO ka protein protein

ʻO nā hua, nā pīni, a me nā huahana soy kahi kumu maikaʻi o ka protein, fiber, a me nā meaola ʻē aʻe.

ʻO nā laʻana me:

• ʻāpala
• pīni
• peas
• ʻalemona
• nā hua pua lā
• walnuts

ʻO ke kumu, tempe, a me nā huahana soy i hoʻokumu ʻia i kumuʻiʻo maikaʻi loa o ka protein a he mau koho olakino i kaʻiʻo.

Kūʻai no ka tofu a me ka tempe.

Hale waiū

Hāʻawi nā huahana waiū i nā meaola kūpono, e like me:

• protein
• kalipuna
• wikamina D

Loaʻa lākou i ka momona. Inā ʻoe e ʻimi nei e kaupalena i kāu lawe momona, ʻoi aku ka maikaʻi o nā koho momona i hōʻemi ʻia. Hiki i kāu kauka ke kōkua iā ʻoe e hoʻoholo.

No ka poʻe e ukali nei i ka papa ʻai vegan, nui nā waiū waiū waiū a me nā mea koho waiū ʻē aʻe i loaʻa i kēia manawa, hana ʻia mai:

• hua lino
• ʻalemona a me nā cashews
• soya
• ʻoka
• niu

Hoʻoikaika pinepine ʻia kēia mau mea me ka puna a me nā meaola ʻē aʻe, e hoʻolilo iā lākou i nā koho ʻē aʻe maikaʻi loa i ka waiū mai nā bipi wahine. Ua hoʻohui kekahi i ke kō, no laila e heluhelu pono i ka lepili i ke koho ʻana.

Kūʻai no ka ʻalemona a me ka waiū soy.

ʻO nā momona a me nā aila

Pono ka momona no ka ikehu a me ke olakino o ka pūnaewele, akā ʻo ka momona ka nui e hiki ke hoʻonui i nā calorie ma mua o ka mea e pono ai ke kino a alakaʻi i ka loaʻa kaumaha.

I ka wā ma mua, ua paipai nā alakaʻi i ka pale ʻana i nā momona momona, no ka hopohopo e hoʻāla lākou i nā kiʻekiʻe kolesterol.

Hōʻike nā mea hou loa i kahi ʻāpana o ka hoʻololi ʻana me nā momona momona ʻole e hoʻohaʻahaʻa ai i ka maʻi maʻi maʻi maʻi a pono e noho kekahi momona momona i ka papaʻai - ma kahi o 10 pākēneka a ʻoi aku paha o nā calories.

Eia nō naʻe, e hōʻalo ʻia nā momona trans.

ʻO nā ʻōlelo paipai i nā momona hiki i kekahi manawa ke paʻakikī e ukali, akā ua hāʻawi kekahi i kēia kulekele aʻe:

• Nā momona e aloha: nā aila mea kanu a me nā aila iʻa
• Nā momona e kaupalena: ka bata, ka tī, a me ka kirimona kaumaha
• ʻO nā momona e lilo: nā momona trans, hoʻohana ʻia i nā meaʻai i hana mua ʻia a me premade, e like me nā donut

Manaʻo ka hapanui o ka poʻe loea i ka aila ʻoliva he momona momona, a ʻoi loa hoʻi ka aila ʻōpio puʻupaʻa, ʻo ia ka ʻano o ka hana liʻiliʻi.

ʻO nā mea ʻai palai hohonu i kiʻekiʻe i nā calorie akā haʻahaʻa i ka waiwai nutritional, no laila pono ʻoe e ʻai liilii.

Kūʻai no ka ʻaila ʻoliva.

Aia kahi papaʻai kaulike i nā meaʻai mai nā pūʻulu aʻe: nā hua, nā lau, ka waiū, nā hua, a me nā protein.

Ke waiho pū nei

E hoʻohui ka papaʻai olakino i nā hui a me nā hui meaʻai āpau i ʻōlelo ʻia ma luna, akā pono ʻoe e kaulike iā lākou.

ʻO kahi ala maʻalahi e hoʻomanaʻo ai i ka nui o kēlā me kēia hui meaʻai e ʻai ai ke ʻano papa. Paipai ka USDA's "ChooseMyPlate" i ka manaʻo:

• e hoʻopiha nei i ka hapalua o kāu pā me nā huaʻai a me nā mea kanu
• e hoʻopiha nei ma mua o hoʻokahi hapahā me nā hua
• e hoʻopiha ana ma lalo o hoʻokahi hapahā me nā protein protein
• ke hoʻohui nei i ka waiū ma ka ʻaoʻao (a i ʻole kahi mea pani hakahaka)

Akā e loli ka pono o kēlā me kēia, no laila hāʻawi ka USDA i kahi mea hana kuʻuna, "MyPlate Plan" kahi e hiki ai iā ʻoe ke hoʻokomo i kāu kikoʻī ponoʻī e ʻike ai i kāu mau pono pilikino.

E ʻimi a puni ka hapalua o kāu meaʻai e hele mai nā hua a me nā mea kanu, ma kahi o ka hapahā e lilo i protein, a me ka hapahā o nā hua a me nā ʻino.

Laina lalo

ʻO ka papaʻai like ʻole a olakino ka mea maʻamau i loko o ka nui o nā meaʻai hou, nā mea kanu, a kau palena i ka lawe ʻana o nā meaʻai i hoʻoponopono ʻia.

Inā he nīnau kāu e pili ana i kāu papaʻai a manaʻo paha he pono ʻoe e lilo i ka paona a hoʻololi paha i kāu ʻano ʻai, e hoʻonohonoho i kahi manawa me kāu kauka a i ʻole kahi dietitian.

Hiki iā lākou ke kuhikuhi i nā loli papaʻai e kōkua iā ʻoe e loaʻa i ka meaʻai e pono ai i ka hāpai ʻana i kou olakino holoʻokoʻa.