ʻO nā ala maikaʻi loa e ʻoki ai i nā Calories

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Mālama i 100+ Kalori

1. E hoʻohui i ka ʻaila ʻoliva hope loa

Manaʻo pinepine mākou i ka palai ʻana ma ke ʻano he kuke kuke lowfat, akā ʻo kekahi mau mea kanu, e like me eggplant, mushroom, a me greens, mālama pinepine i ka hapa nui o nā momona i hoʻohui ʻia i ka pā. E mahu i kāu mau mea kanu, a laila hoʻolei iā lākou me kahi teaspoon o ka aila ʻoliva wahine puʻupaʻa, kahi kaomi o ka lemona, a me kahi ʻāpana o nā kepaʻulaʻula a me ka paʻakai kai.

Mālama ʻia nā Calories i kēlā me kēia kīʻaha: 150

2. E hoʻomālamalama i kāu wai

Hoʻopiha i kahi ʻōmole wai me 6 auneke wai momona a me ka nui o ka wai ʻōlinolino. A i ʻole hana i kahi Arnold Palmer ma ka hoʻohuihui ʻana i 6 auneke o ka wai lemonona me ka nui like o ka tī ʻaila ʻaila ʻole.

Kāleka i mālama ʻia: 100

3. Hana i ka ʻuala wīwī mashed

E kāwili i ka hapalua kīʻaha o ka moa moa low-sodium no kēlā me kēia 3 paona o kaʻuala ma kahi o ka hapalua kīʻaha o ka bata a i ʻole ka momona momona. Inā ʻoe e ʻiʻini i kēlā ʻono momona, e hoʻokau i kahi ʻuala liʻiliʻi o kaʻuala me ka pā o ka waiū (ʻo ia no kahi teaspoon) no 36 wale nō nā calorie keu.

Kāleka i mālama ʻia i ke kīʻaha: 150

4. Kālepa i kāu kīʻaha waina

Hoʻolālā ʻia nā ipu inu ʻulaʻula kuʻuna me kahi pola nui e ʻae i ka wai i loko o kahi manawa e hanu ai. Hoʻopiha a loaʻa paha iā ʻoe he 8 a 9 auneke waina. ʻO ka hoʻohana ʻana i ka ʻohe champagne, e paʻa ana ma kahi o 5 auneke wale nō, e hōʻoiaʻiʻo i ka mana ʻāpana ʻakomi.

Kāleka i mālama ʻia: 100

Mālama i nā hāmeʻa 250+

1. E hoʻemi i kāu mau meaʻai i kālua ʻia

Hiki iā ʻoe ke hoʻokaʻawale i nā calorie i loko o nā muffins hou i kālua ʻia ma ka hoʻohana ʻana i ka pā me nā pahu he ʻumi ma mua o hoʻokahi me ʻeono wale nō. A inā ʻoe e kuapo i ka hapalua o ke kīʻaha ʻāpala no ka hapalua kīʻaha o ka waiūpaka a i ʻole ka aila i kāhea ʻia i kāu meaʻai, hiki iā ʻoe ke mālama i kahi 75 mau calorie hou aʻe no ka muffin.

Kāleka i mālama ʻia: 310 a 385

2. Loaʻa iā Sandwich Savvy

ʻO ka hero tuna 6-inihi me nā ʻāpana momona haʻahaʻa e like paha me ka ʻai māmā, akā he 700 calories a ʻoi aku ma mua o 30 grams o ka momona. Koho i kahi pulu turika liʻiliʻi me ka ʻole o ka mayo a me ka aila-a lele i ka soda, nā ʻāpana, a me nā kuki.

Kāleka i mālama ʻia: 420

3. E hoʻonui i kāu pasta-me nā mea kanu

Inā ʻoe e hana ana i ka pasta ma ka home, hiki i kahi kīʻaha ʻelua o nā noodles me kahi kīʻaha nui o ka ʻiʻo, vodka, a i ʻole ʻalani Alfredo hiki ke hoʻihoʻi iā ʻoe i 600 calories a ʻoi aku paha. E hoʻopiha i kāu pā, e kāwili i kahi kīʻaha o ka pasta me kahi kīʻaha o nā mea kanu mahu, e kīkī ana i ka pā me kahi hapalua o ke kīʻaha o kāu ipu puna marinara jarred punahele.

Kāleka i mālama ʻia: 250

4. E lawelawe i ka Dessert i loko o ke aniani kī

ʻAʻole hiki ke pale aku i ka lawe ʻana i kahi ʻāpana lime pie kī a i ʻole cheesecake ma kahi buffet? E ʻae iā ʻoe iho e ʻono i ka nui i kūpono i loko o ke aniani pana (ʻo ia ma kahi o 3 punetēpē) a e mālama ʻoe i 80 pakeneka o nā calorie āu e loaʻa ai i kahi ʻāpana piha.

Mālama ʻia nā Calories: 360

Mālama i nā Calories he 500+

1. E lawe i kāu popcorn ponoʻī i nā kiʻi ʻoniʻoni

He 900 mau calorie ka ipu ma waena o ka hale kiʻiʻoniʻoni-ʻaʻole me ka "butter" topping. Pākuʻi mua i kāu punahele lowfat a waiho i ka ʻeke i kāu lola.

Mālama ʻia nā Calories: 600

2. ʻAi ʻAi Hoʻolālā Cereals a me Granola

ʻO nā koho multigrain a me nā kūlohelohe āpau hiki ke kiʻekiʻe i ke kō a me ka momona. E ninini i ke kīʻaha me ka waiū no ka ʻaina kakahiaka a hiki iā ʻoe ke puna maʻalahi i 700 calories ma mua o kou hele ʻana i waho o ka puka. E hele i nā cereals waiwai nui i loaʻa i ka 200 a i ʻole ka liʻiliʻi o nā calorie ma ke kīʻaha.

Kāleka i mālama ʻia: 500

3. E koho i kahi Leaner Cut of Meat

Ke ʻai ʻoe ma kahi hale ʻaina, e kauoha i kahi filet mignon 6-auneke ma mua o ka iwi T-10-auneke a i ʻole iwi ʻaoʻao mua. Na kekahi poʻe kuki e palaki i ka ʻiʻo me ka pata a i ʻole ka ʻaila ma hope o ka kuke ʻana i mea e ʻoi aku ka momona o ka steak, no laila e noi i ka lumi kuke e hoʻokuʻu i kēia kaʻina e ʻoki i 100 calorie keu.

Kāleka i mālama ʻia: 500 a 600

4. Huli i kou kua ma ka papa Buffet

Koho i kahi ma lalo o 16 mau kapuaʻi mai ka smorgasbord a alo aku i ka meaʻai ke ʻai. Ua hōʻike ʻia kahi haʻawina e ʻai ana ka poʻe i hana i kēia i ka nui o nā calorie liʻiliʻi, ma ka awelika, ma mua o ka poʻe i noho ma kahi mau kapuaʻi.

Kāleka i mālama ʻia: 650

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