ʻO nā ʻaina kakahiaka maikaʻi loa o ka mea heluhelu

Anter

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I ka manawa a mākou i noi aku ai iā ʻoe e hoʻouna i kāu pāʻina kakahiaka maikaʻi e ola ai, hoʻopōpilikia ʻia mākou me nā manaʻo ʻono haneli. ʻIke ʻia, ʻaʻole ʻo ka poʻe heluhelu Shape i waena o ka 25 pakeneka o nā ʻAmelika e hoʻōki i ka ʻaina kakahiaka! Mea maikaʻi pū kekahi. ʻO nā noiʻi i alakaʻi ʻia e ke Kulanui o Colorado a me ka National Weight Control Registry e pili ana i ke ʻano o ka nohona o kahi kokoke i 3,000 poʻe i nalowale he 30 a ʻoi aʻe paona (a mālama ʻia no hoʻokahi makahiki a ʻoi aku paha) e hōʻike ana i ka ʻai ʻana i ka ʻaina kakahiaka i kēlā me kēia manawa kekahi o nā nā hōʻailona maikaʻi loa o ke kūleʻa kaumaha. No laila no ka hoʻohanohano ʻana i ko mākou piha makahiki 21, ua koho mākou i 21 o nā pāʻina maʻalahi, momona a hoʻoulu ʻia hoʻi i waiho ʻia e nā mea heluhelu SHAPE ola maoli i nā mahele ʻehiku.

Kū i luna a me nā mālamalama

1. Nā Waffle Grain holoʻokoʻa me nā Yogurt a me nā Strawberry: Hoʻowalewale i nā waffle palaoa holoʻokoʻa holoʻokoʻa 2. ʻO luna me 1/2 kīʻaha haʻahaʻa vanilla yogurt a me 1/2 kīʻaha strawberries i ʻoki ʻia. Helu Nutrition: 373 calories, 11 g momona.

"Inā makemake wau i ka decadent, kulu wau i ka syrup maple maʻemaʻe ma luna no kahi mea ʻono maikaʻi."

- Daphne Shafer, Morehead City, N.C.

2. ʻO Tomato and Cheese English Muffin: Ma luna o kahi muffin English palaoa piha me 2 auneke cheese Cheddar haʻahaʻa a me 2 ʻāpana tōmato. ʻO Broil a hiki i ka hoʻoheheʻe ʻana o ka tī. Helu Nutrition: 242 calories, 5 g momona.

"He wikiwiki a loaʻa i ka ʻai ʻai, ka waiū a me nā mea kanu."

- Susan Ackermann, Ellendale, N.D.

3. Hoʻohehehe ka waiū Pīpī: hohola i 2 mau ʻāpana o ka palaoa palaoa holoʻokoʻa me 2 punetēpō i hoʻemi ʻia i ka momona momona momona. Heluʻai pono: 320 calories, 14 g momona.

"He lōʻihi ka manawa e ʻai ai ka ʻai ʻana i ka ʻai, no laila ʻoi aku ka lōʻihi o ka ʻaina kakahiaka."

- Pauline Wagnor, Fairlawn, Ohio

Wahi a ko mākou loea meaʻai "ʻoi aku ka nui o ka fiber ma mua o ka berena keʻokeʻo maʻemaʻe," wahi a Jackie Nugent, R.D., he loea meaʻai a me ka meaʻai ma New York City. "Hoʻonui ka meaʻai i ka nau ʻana, ʻoiai ʻaʻole ia e hāʻawi i nā calorie!"

Huakaʻi Kupaianaha

4. ʻO Becky's Egg a me Red Pepper Sandwich: E kāpīpī i nā hua manu ʻelua me 1 teaspoon pepa ʻulaʻula ma luna o ka pā i uhi ʻia me ka pāpaʻa meaʻai nonstick. E lawelawe ma kahi muffin English piha i ka palaoa. Heluʻai pono: 245 calories, 15 g momona.

"Hāʻawi kēia kakahiaka kakahiaka wikiwiki i ka protein hoʻoikaika kino."

- Becky Thackston, Hiram, Ga.

5. ʻAiʻa hewa ʻole a me nā hua manu: I loko o kahi pā i uhi ʻia me ka ʻūhā kuke ʻai ʻole, e ʻāwili i 4 mau hua manu keʻokeʻo me 2 mau auneke i kālai ʻia i ka cheese Cheddar haʻahaʻa momona a me 1 ʻōpala puaa turkey. Helu Nutrition: 196 calories, 6 g momona.

"ʻO kēia ʻaina kakahiaka maikaʻi loa e hoʻouluulu ai iaʻu i ka lā holoʻokoʻa."

-- Kelly Sullivan, Yonkers, N.Y.

6. Egg and Veggie Sausage Wrap: Scramble 2 hua keokeo a palai i 1 veggie sausage loulou i kaawale skillets i uhiia me ka nonstick cooking spray. E hoʻokuʻu i ka sausage ma kahi kāwele pepa a ʻokiʻoki i kahi tortilla palaoa holoʻokoʻa. E uhi me nā hua manu a me 1 punetune ketchup, a ʻōwili i luna. Heluʻai pono: 219 calories, 3 g momona.

"ʻOno, haʻahaʻa-calorie a hoʻopiha loa!"

- Liza Zaracko, Vineland, N.J.

Wahi a kā mākou loea meaʻai "ʻO nā hua keʻokeʻo a me ka puaʻa puaʻa a i ʻole ʻo ka puaʻa veggie nā kumu maikaʻi o ka protein protein e pili pū me ʻoe," i ʻōlelo ʻia ʻo Evelyn Tribole, MS, R.D, ka mea kākau o ʻOi aku ka maikaʻi Ke Kuke home lifestyle (Rodale, 2000). "No ka hoʻonui iki ʻana, e hoʻohui i kahi ʻāpana a ʻelua paha o ka palaoa palaoa piha a me kekahi mau huaʻai hou."

ʻO nā kīʻaha kakahiaka maikaʻi loa

7. Kashi, Hua a me Soy Milk: Hui i ka 3/4 kīʻaha cereal Kashi, 1/2 kīʻaha i kālai ʻia i nā strawberry a me 1 kīʻaha waiū soy. Heluʻai pono: 194 calories, 6 g momona.

"Ke wikiwiki wau, kau wau i ka cereal i loko o ka mug nui me nā hua a me ka waiū soy, a ʻai ʻoiai e hoʻomākaukau ana kaʻu mau keiki."

-- Kathleen Allen, Evergreen, Colo.

8. ʻO Crisis Nani Nani Pīkī: Nīnūnī 1 punetēpō o ka momona momona momona momona momona no 30 kekona. E kaomi ma luna o ke kīʻaha o ka palaoa Fiber 1 i hoʻopaʻa ʻia me ka maiʻa ʻāpana liʻiliʻi. Heluʻai pono: 309 calories, 8 g momona.

"ʻO kēia ʻaina kakahiaka, ua like ia me ka hana ʻana a Rice Krispies me ka waiū pī!"

-- Paula Felps, Lewisville, Texas

9. ʻO ka hui kīʻaha maʻamau: 1/2 kīʻaha bran cereal me 1/2 kīʻaha i ʻoki ʻia i ka palaoa liʻiliʻi liʻiliʻi a me 1 kīʻaha waiū skim. Heluʻai pono: 251 calories, 2 g momona.

"No ka ʻokoʻa a me ka ʻono, hoʻohui au i ʻelua mau kīʻaha ʻokoʻa i loko o kaʻu kīʻaha i kēlā me kēia kakahiaka. ʻO kaʻu hui punahele ʻo All-Bran me Kellogg's Mini-Wheats, a me Raisin Bran me Total."

-- Amy Rhodes, Owego, N.Y.

Wahi a ko mākou mea ʻai meaʻai "Ke paipai nei au i ka hui ʻana i ka cereal," wahi a Nugent. "ʻAe iā ʻoe e ʻono i ka ʻono o kāu cereal punahele, ʻaʻole paha ia he kiʻekiʻe loa i ka fiber, me kahi cereal e ʻūlū maoli i ka fiber akā ʻaʻole paha ia o kahi punahele āu. E loaʻa iā ʻoe ka ʻoi o nā mea ʻelua honua cereal - ʻono maikaʻi a me nā fiber he nui. "

Nā Hana Manaʻo Microwaveable

10. Mea ʻai kakahiaka kakahiaka maikaʻi: ʻO Mikaika i kahi paturger meatless meat. Uhi i ka patty me kahi ʻoki ʻekahi o ka tī Cheddar lowfat a kau ma kahi muffin English. Helu Nutrition: 311 calories, 5 g momona.

"Lawe au i kēia ʻaina kakahiaka no ka hana ma mua o ka ʻai wikiwiki."

- Sabine H. Lien, Winter Park, Fla.

Wahi a ko mākou mea ʻai meaʻai "E ʻimi i nā pākī me 3 kalama momona a i ʻole ka liʻiliʻi ma 100 calories," wahi a Elizabeth Somer, M.A., R.D, mea kākau o ʻO ka ʻai kumu (Henry Holt, 2002).

11. Kīnamona-Apple Bake: E kau i nā ʻāpana ʻili o 1 ʻāpala liʻiliʻi i loko o ke pola; luna me 1/2 kīʻaha kīʻaha palaʻai a me kahi pahu o ke kinamona. ʻO ka microwave ma ke kiʻekiʻe no 2 mau minuke. Heluʻai pono: 167 calories, 2 g momona.

"ʻO kēia ʻaina kakahiaka, ua like ia me ka ʻāpala maka ahi microwaved maikaʻi."

- Mirella Mosca, Maple, Ontario, Kanada

12. Egg Whites and Spinach: Microwave 3 hua keʻokeʻo a me 1/2 kīʻaha defrosted frozen spinach no 2 mau minuke a hoʻohui i kahi pine o ka pepa ʻeleʻele. Helu Nutrition: 83 calories, 0 g momona.

"Ke hoʻohui nei i ka hapalua o kahi ʻuala Red Bliss e hāʻawi i nā keʻokeʻo hua manu a me ka milo hou oomph!"

- Patricia Granata, Baltimore

ʻO nā Smoothies maikaʻi loa

13. Smoothie "Ice Cream" Homemade: Hoʻohui 1 kīʻaha i nā huaʻai hou, 2 mau kīʻaha skim waiū, hoʻokahi pūʻulu 3-auneke hui koke ʻia me ka nonfat vanilla pudding mix a me 1 kīʻaha hau paʻakai no 45 kekona. Hana i 4 mau lawelawe. Helu Nutrition (1 kīʻaha): 100 mau calorie, 1 g momona.

"Loaʻa iaʻu kekahi o kaʻu mau huaʻai i kēlā me kēia lā a me nā pono waiu me kēia smoothie."

- Mackenzie Taylor-McLaine, Dewey Beach, Fla.

14. Lulu Tofu: Hoʻohui 1 kīʻaha ʻalani a i ʻole wai ʻina me ka 31/2 auneke paʻa a i ʻole ka silu o tofu a me 1/2 kīʻaha a hiki i ka laumā. Helu ʻai pono (1 kīʻaha): 342 calories, 4 g momona.

"Maikaʻi kēia lulu ma hope o kaʻu hoʻomaʻamaʻa kakahiaka!"

- Lillian Breen, Natick, Mass.

15. ʻO Yogurt-Citrus Shake: E hui pū i 1 kīʻaha nonfat vanilla yogurt me 1/2 kīʻaha hua, 1/2 kīʻaha wai ʻalani, 1 teaspoon pāʻina flax, 2 punetēpē palaoa germ a me 1/2 kīʻaha hau i loko o ka mea hui a maʻemaʻe. Helu Nutrition (1 kīʻaha): 372 calories, 3 g momona.

"Hoʻohui au i kahi meli inā pono ia i kahi mea ʻono iki. Ua like ia me ka ʻai waiu no ka ʻaina kakahiaka."

- Margarita Jager, Stow, Ohio

Wahi a kā mākou loea meaʻai "ua piha nā huaʻai hou me nā antioxidant hakakā me nā maʻi, nā wikamina a me nā fiber," wahi a Somer. "Eia hoʻi, waiwai nui ka hua palaoa i nā huaora E a me B. He ala maikaʻi loa ka Smoothies e hoʻohui i kēia mau meaʻai nui i kāu ʻai."

Nā Kuʻina Sabati Maikaʻi

(Nā meaʻai e lawe i kahi manawa hou aʻe akā pono ka hoʻoikaika ʻana)

16. ʻO ka ʻuala a me ka hua manu: hoʻohui i 2 ʻoki ʻokiʻoki ʻōmaʻomaʻo a me 1 ʻāpana o ka puaʻa turkey i loko o ke pola a me ka microwave no 1 minuke. E hoʻoulu i 1 ʻuala a me ka microwave 3-5 mau minuke hou aku. E hoʻohui i ka paʻakai, ka pepa a me 1 hua manu i hahau ʻia. ʻO ka microwave ma luna no 11/2 mau minuke ʻē aʻe. E kāpīpī me 1 punetēpē i ʻoki ʻia i ka cheese Cheddar haʻahaʻa. E lawelawe me 1/2 kīʻaha o nā ʻāpana ʻalani. Heluʻai pono: 400 calories, 10 g momona.

"Hoʻololi wau i kekahi manawa i kēia i ka ʻaina ahiahi liʻiliʻi ma ka hoʻohui ʻana i hua manu keu a me kahi ʻāpana o ka puaʻa."

-- Lana Harrison, Los Angeles

17. ʻO Chili Cheese Omelet: i loko o kahi skillet liʻiliʻi, e hui me 1/2 cup egg replacement, 1/4 cup chili-free chili and 1 slice lowfat cheese. Kuhi no 5 mau minuke. E lawelawe me 1 ʻōmato ʻulaʻula, ʻoki, ma ka ʻaoʻao. Heluʻai pono: 182 calories, 5 g momona.

"ʻOi aku ka momona o kēia omelet ma mua o ka ʻai ʻana o ka cheese hehee ma luna."

-- Christy Neria, La Verne, Kaleponi.

18. ʻOat Bran Blueberry Pancakes: Hoʻohui hoʻokahi 12-auneke pūʻolo ʻohe-bran pancake kāwili ʻia me 1 cup blueberry paʻahau a me 1/2 kīʻaha wai. ʻO ka palaʻai Ladle ma luna o kahi griddle i kāwili ʻia me ka paila kuke nonstick flavored E hoʻomoʻa i nā pancakes ma kekahi ʻaoʻao a hiki i ka ʻike ʻia ʻana o nā ʻōhū, a laila hoʻohuli. E lawelawe me nā ʻāpana melona meli. Helu Nutrition (2 pancakes a me 1/2 kīʻaha meli meli): 157 calories, 1.5 g momona.

"Hoʻomaʻamaʻa pinepine au i nā pancakes ʻē aʻe e maloʻo a hoʻomaʻamaʻa hou i kekahi kakahiaka."

- Julie Husman, Valencia, Calif.

Wahi a kā mākou loea meaʻai "kiʻekiʻe kēia pancakes i ka fiber hiki ke hoʻoheheʻe ʻia, kahi e hoʻohaʻahaʻa ai i kou makaʻi no ka maʻi puʻuwai a me ka maʻi kō a mālama iā ʻoe i ka lōʻihi, no laila ʻaʻole ʻoe e ʻai nui ma hope o ka lā," wahi a Somer. "Ma luna o kēlā, ʻo ka blueberries kekahi o nā kumu antioxidants maikaʻi loa o Mother Nature."

ʻAina kakahiaka-ma-ka Holo

19. ʻAina kakahiaka i loko o kahi kīʻaha: Hoʻohui i ʻekahi kīʻaha i kēlā me kēia o nā ʻoma āpau a me ka nonfat vanilla yogurt, 1 teaspoon kō kō a me kahi ʻāpana o ke kinamona. E hoʻopili i ka hui i loko o ka pō. ʻO luna me nā punetēpu 2 o ka huapalaoa hua waina ma mua o ka ʻai ʻana. Heluʻai pono: 250 calories, 0.5 g momona.

"Hana wau i kahi pūʻulu nui o kēia a mālama i loko o ka pahu hau i ka pule holoʻokoʻa."

- Rosemary Blethen, Anetioka, Kalepo.

20. Cantaloupe a me ka tī Keʻena: hoʻopiha i ka hapalua o ka cantaloupe waena (nā hua i lawe ʻia) me 1 kīʻaha lowfat hale kuke a me kahi lima liʻiliʻi o nā hua pua sunflower ʻole. E kāpīpī me 1 teaspoon meli. Heluʻai pono: 443 calories, 10 g momona.

"Maʻaleʻale loa koʻu ʻōpū e ʻai i nā mea kaumaha i ke kakahiaka, no laila ke hoʻonohonoho nei kēia hui ʻana i koʻu ʻōpū a hāʻawi iaʻu i ka ikaika e hoʻomaka i ka lā."

- Lana Hawkins, Los Angeles

21. ʻO Apple Danish Roll-Up: E kau i 1/2 apple, ʻoki ʻia, 2 mau ʻāpana lahilahi o ka paʻakai mozzarella part-skim a me 1/2 teaspoon o ke kō a me kahi kīnamona i loko o ka tortilla palaoa. Hoʻopili a wela i loko o ka hawewe uila no 30 kekona. Heluʻai pono: 225 calories, 7g momona.

"Ua hoʻāʻo nō hoʻi wau i kēia no ka ʻaina awakea ma ka hoʻohui ʻana i kekahi mau ʻāpana o ka ham meli lowfat. Wili wale nō ia a ʻoliʻoli!"

- Sandy Johnson, Tulsa, 'Okla.

Wahi a kā mākou loea meaʻai "ʻO ka Apple Danish Roll-Ups kahi mea hoʻomaka nui i ka lā," wahi a Nugent. "Hāʻawi ia i ʻekolu mau pūʻulu meaʻai i hoʻokahi - hua, ka waiū a me ka palaoa - ka mea kūpono no kahi pāʻina piha. Inā hoʻohana i 2 auneke a ʻoi aku paha o ka tī mozzarella, hāʻawi kēlā me kēia ʻōwili i kahi hapa o ka calcium e pono ai no ka lā holoʻokoʻa."

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