ʻO nā meaʻai ʻino loa a maikaʻi ʻole

Anter

• Ke makemake ʻoe i ka meaʻai ʻōpala a ʻaʻohe mea ʻē aʻe e hana, e noʻonoʻo mua i ke ʻano o nā meaʻai ʻōpala e kūpono maikaʻi i kāu meaʻai kaulike olakino.
• Rein i ka ʻiʻina e ka ʻai ʻana i nā ʻāpana liʻiliʻi i ke koho ʻana i nā meaʻai māmā liʻiliʻi ʻaʻole e holo pono.
• Loaʻa paha iā ʻoe ka manaʻo maikaʻi loa i ke koho ʻana i nā meaʻai calorie haʻahaʻa - akā i kekahi manawa ʻo ka ʻiʻina o ka meaʻai maikaʻi ʻole ka mea maikaʻi o mākou āpau.
• ʻO ka scoop ma nā calorie e pono ai i kēlā me kēia lā
• Ma waho aʻe o ka pono ʻana i nā calorie e pono ai i kēlā me kēia lā, eia kekahi nīnau koʻikoʻi: ʻehia ka momona āu e pono ai?
• ʻO nā meaʻai ʻōpala maikaʻi ʻehiku e koho ai no kāu meaʻai olakino kaulike.
• Makemake ʻoe i ka ʻono, crunchy a chewy maikaʻi. E ʻike i nā ʻike meaʻai ʻōpala e pili ana i nā koho maikaʻi loa - a maikaʻi ʻole - e hana ai.
• Nānā no

Ke makemake ʻoe i ka meaʻai ʻōpala a ʻaʻohe mea ʻē aʻe e hana, e noʻonoʻo mua i ke ʻano o nā meaʻai ʻōpala e kūpono maikaʻi i kāu meaʻai kaulike olakino.

ʻEā, ʻoiai ʻoe e kū nei i ka laina hoʻopaʻa kūʻai e kūʻai ana i ka yogurt no kēia pule i hoʻolālā ʻia i nā kīʻaha maikaʻi o ke kakahiaka nui, ua manaʻo ʻoe ua kokoke ʻoe e hāʻawi i kēlā ʻoihana $50 biliona ma kahi o: Ke loaʻa nei ʻoe i kahi hoʻouka meaʻai ʻino. Ke nānā mai nei kēlā mau lole makaʻu iā ʻoe. Hoʻomaka ka hui ʻai wikiwiki e kāhea i kou inoa. ʻAʻohe kuki liʻiliʻi momona a ice cream haʻahaʻa a i ʻole ʻano ʻano meaʻai olakino ʻē aʻe e ʻoki iā ia i kēia manawa - aia ʻoe i ke ʻano no nā munchies momona nui, a ʻaʻole e pau ka makemake a hiki i ka loaʻa ʻana o kāu hana pāpā ʻia…

Inā he mea maʻa iā ʻoe kēia mea ʻai ʻōpala, ʻaʻole ʻoe wale nō. ʻO kahi haʻawina i mālama ʻia ma Pennsylvania State University ma State College a i paʻi ʻia ma ka pukana ʻo Iune 1999 o ka American Journal of Clinical Nutrition i hōʻike i nā ʻike meaʻai junk, ʻo ia hoʻi ʻo ka ʻoi aku o kou kaohi ʻana i kāu meaʻai olakino, ʻoi aku ka nui o kou makemake i nā meaʻai āu e pāpā ai. oe iho.

Hāʻawi ka haʻawina i nā keiki liʻiliʻi e hoʻāʻo i ka ʻāpala a me ka peach bar. Hiki iā lākou ke ʻai i kekahi ʻono i ka nui ʻole, ʻo kekahi ʻono pōkole wale nō. Ua lilo koke ka pā kapu i mea makemake ʻia ma ke ʻano he meaʻai ʻono loa ʻoiai ua like ia me ka pā ʻē aʻe. Ua hoʻohenehene ka poʻe noiʻi e makemake ana nā keiki i ka pepa pepa inā hana nui nā mākua i ka pōʻino no lākou.

ʻAʻole ʻokoʻa ka poʻe mākua. Manaʻo mākou i nā ʻāpana ʻuala a me nā burger meaʻai wikiwiki e like me ka hāʻule ʻana o ka papaʻai - a inā mākou e ʻai i kahi tona o lākou, ʻo ia nō. Akā, e ʻai ʻia me ka maʻalahi, ʻaʻole e hoʻouna ʻia kahi kīʻaha hau a i ʻole kahi pahu kokoleka i kāu meaʻai olakino kaulike i loko o kahi huelo.

Rein i ka ʻiʻina e ka ʻai ʻana i nā ʻāpana liʻiliʻi i ke koho ʻana i nā meaʻai māmā liʻiliʻi ʻaʻole e holo pono.

Eia nā ʻike meaʻai ʻōpala weliweli. ʻAʻohe mea e like me ka ʻai maikaʻi ʻole. ʻO ka ʻai pono ʻana e pili ana i ke kaulike ʻana i nā meaʻai maikaʻi olakino me nā mea olakino olakino.Inā makemake ʻoe i nā momona momona a i ʻole nā ​​ʻāpana, ʻai i kahi kīʻaha o nā fries, a i ʻole kūʻai i ka ʻeke 150-calorie o nā ʻāpana a hana ʻia me ia.

ʻIke loa, ʻaʻole ʻo ka nele ka hopena o ka mālama ʻana i ka meaʻai olakino. Hiki i kahi makemake i hōʻole ʻia ke hele koke i waho o ka kaohi, alakaʻi i ka bingeing a ʻai nui paha.

ʻIke ʻO ke kino nā ʻōlelo aʻoaʻo no ka mālama ʻana i ka mea ʻai maikaʻi inā koho ʻoe i kahi meaʻai māmā haʻahaʻa haʻahaʻa ma loko o nā kāleka.

[header = ʻO nā ʻike meaʻai ʻōpala: e aʻo i ka mālama ʻana i nā manawa ʻaʻole e hana ʻia nā kīʻaha haʻahaʻa calorie.]

Loaʻa paha iā ʻoe ka manaʻo maikaʻi loa i ke koho ʻana i nā meaʻai calorie haʻahaʻa - akā i kekahi manawa ʻo ka ʻiʻina o ka meaʻai maikaʻi ʻole ka mea maikaʻi o mākou āpau.

E noʻonoʻo i kahi wahine premenstrual me ka makemake nui i ke kokoleka: I ka hola 10 a. E hōʻole i ka ʻiʻini, akā, hiki iā ia ke ʻai i kahi pā brownies ma ka hola 10 p.m. -- me 12 manawa i ka momona a me nā calorie o hoʻokahi puʻupuʻu o Godiva.

Hiki ke ʻoluʻolu i nā manawa kūpono - mai lawe wale ʻia. Inā ʻoe e ʻai i ka pōʻai ʻai ʻelua ʻelua i ka lā, hiki paha iā ʻoe ke hele i ka pilikia meaʻai ʻōpala, akā ʻaʻole e hōʻeha i kekahi mau manawa o ka pule i kou ʻano ʻai olakino.

Eia kekahi ʻōlelo aʻoaʻo olakino olakino.

• E hōʻalo i ka mālama ʻana i nā meaʻai i loko o kāu keʻena a i ʻole ka pahu hau. Kūʻai iā ia ke kū wale ka makemake a ʻoluʻolu i kahi mea liʻiliʻi, i ʻōlelo ʻo ia. A laila kaʻana like a ʻōpala paha i ke koena.
• E hoʻāʻo e hoʻohālikelike i nā meaʻai haʻahaʻa calorie me ka meaʻai liʻiliʻi, e like me kahi ʻāpana hua me kāu cheesecake ma mua o ʻelua mau ʻāpana keke. Ma ka ʻai mua ʻana i ka hua, e hoʻopau ʻoe i kou ʻai ʻana a emi ʻole ka ʻīlio hae i lalo i kahi ʻāpana lua o ka cheesecake.

ʻO ka scoop ma nā calorie e pono ai i kēlā me kēia lā

Hana mākou i ka hana no ka hoʻomākaukau ʻana no kāu hoʻouka ʻana i ka calorie ʻole a loaʻa ka ʻai meaʻai ma kekahi o kāu mau punahele i ʻehiku mau ʻano meaʻai meaʻai kaulana. Ke loaʻa maoli i kahi kaikamahine a ʻaʻohe mea akā e hana ka meaʻai olakino olakino, no ke aha e koho ʻole ai i ka ʻoi loa o nā mea maikaʻi ʻole. E nānā i ka momona-momona-no ka lawelawe ʻana, ka calorie haʻahaʻa a me nā koho ʻoi loa ka māmā.

E mālama i nā mea i ke kuanaʻike, hoʻohālikelike i ka nui o nā momona a me nā calorie i loaʻa i ka hoʻopiha piha ʻana i nā mea olakino olakino vs. nā meaʻai liʻiliʻi olakino. ʻO kahi laʻana, ʻo nā meaʻai māmā maikaʻi e like me ka ʻāpala waena he 81 wale nō calories a ʻaʻohe momona; ʻo kahi ʻeke 1-auneke o nā pretzels he 108 mau calorie a ʻaʻohe momona hoʻi, a ʻo kahi pahu o ka yogurt hua momona momona e hāʻawi iā 231 calories a me 2 mau momona o ka momona.

Ma waho aʻe o ka pono ʻana i nā calorie e pono ai i kēlā me kēia lā, eia kekahi nīnau koʻikoʻi: ʻehia ka momona āu e pono ai?

No ka mālama ʻana i kou kaupaona, ma kahi o 25 pākēneka o nā calorie e pono ai i kēlā me kēia lā e hele mai ka momona.

• Inā ʻai ʻoe i ka papa 1,800-calorie, pono ʻoe e ʻai i 50 mau momona o ka momona.
• No ka 2,000 calorie-meaʻai, e ʻai i 55 grams o ka momona.
• No ka papaʻai 2,500-calorie, ʻai i ka 70 gram o ka momona.

Inā ʻaʻole ʻoe e koho i nā kīʻaha olakino maikaʻi loa i kēia lā, e heluhelu no ka ʻike ʻana i ka maikaʻi o nā koho maikaʻi ʻole.

[header = ʻO nā ʻike meaʻai ʻōpala: e noʻonoʻo ana pehea e hiki ai i nā kuki a me nā pahu lole ke lilo i mau meaʻai olakino?]

ʻO nā meaʻai ʻōpala maikaʻi ʻehiku e koho ai no kāu meaʻai olakino kaulike.

Ke makemake nui nei i ka meaʻai pono? Hiki iā ʻoe ke ʻai i kāu keke (ice cream, nā kuki) a ʻai pū hoʻi, inā ʻoe e hauʻoli me ka hoʻohaʻahaʻa a mālama i ke kumukūʻai momona a me ka calorie. Overload ma luna o ka mea, akā, a hiki iā ʻoe ke makani i ka hele ʻana i ka momona-a me ka-calorie hopena hohonu. Eia ka wīwī ma ka maikaʻi (a me ka ʻino) o nā meaʻai liʻiliʻi i hiki ke hoʻohui ʻia i loko o ka meaʻai olakino kaulike.

ʻO nā kīlepa momona he meaʻai māmā kalepona haʻahaʻa (maikaʻi, haʻahaʻa, akā!)

ʻO ka koho maikaʻi loa: 3 Musketeers

Milky Way, 3 Musketeers a me Snickers, auē. ʻO ka mea lanakila lima no nā meaʻai māmā kokoleka-bar splurge ʻo 3 Musketeers me kahi momona momona 8 gram o ka momona (4.5 saturated) a me 260 calories i hoʻohālikelike ʻia me 10 mau momona momona o Milky Way (5 saturated) a me 270 calories, a me nā momona momona a Snicker 14. (5 saturated) a me 280 calories. (ʻOiaʻiʻo, ʻo nā peanuts i Snickers he meaʻai māmā, akā inā he mauʻu āu e makemake ai, ʻoi aku ka maikaʻi o ka ʻai ʻana i kahi pālima lima ma mua o ka hoʻāʻo ʻana e māʻona i kou kuko e ka ʻai ʻana i kahi pā.)

Nā kuki (nā pūʻolo lawelawe hoʻokahi o ke kaupaona e like ai)

ʻOi ke koho maikaʻi: ʻo Mallomars e like me nā mea ʻai māmā haʻahaʻa haʻahaʻa

ʻAʻohe mea hilahila i ka waiho ʻana i kou lima i loko o ka ipu kuki no kēia mau mea leʻaleʻa a me ka fluffy kokoleka-marshmallow a hoʻokomo pū iā lākou i kāu papaʻai olakino kaulike. Hoʻokahi pūʻolo (ʻelua Mallomars) he 60 calories wale nō, 2.5 grams o ka momona a me 17 milligrams o ka sodium. Hoʻokahi pūʻolo o Oreos (ʻekolu mau kuki), eia naʻe, ʻūlū pālua ʻia nā calorie (120), 7 mau momona o ka momona a me 150 milligrams o ka sodium kahaha. ʻO kahi pūʻulu lawelawe hoʻokahi o Chips Ahoy (ʻekolu mau kuki), e hāʻawi ana i nā calorie 160, 8 mau momona o ka momona a me 105 milligrams o ka sodium, e puka aʻe ma ke ʻano he monster cookie maoli.

Ke noʻonoʻo nei ʻoe he aha nā ʻano o ka ice cream, chips, snack pōpō a me nā koho meaʻai wikiwiki nā meaʻai haʻahaʻa calorie e koho ai, ma ka liʻiliʻi loa? E heluhelu no ka ʻike hou aku e pili ana i nā meaʻai māmā (ʻoi aku a ʻoi iki paha)!

[header = Nā ʻike meaʻai ʻōpala: he aha nā mea kokoke loa i nā meaʻai haʻahaʻa calorie ma 5 mau ʻāpana?]

Makemake ʻoe i ka ʻono, crunchy a chewy maikaʻi. E ʻike i nā ʻike meaʻai ʻōpala e pili ana i nā koho maikaʻi loa - a maikaʻi ʻole - e hana ai.

Hau Kalima

ʻO ke koho maikaʻi: E hoʻāʻo iā Edy (Dreyer's ma ke komohana o ʻAmelika Hui Pū ʻIa), ke koho ʻoi aku ka maikaʻi no kāu papaʻai olakino kaulike.

Na Edy's/Dreyer's Cookie Dough ice cream (180 calories no ka 1/2-cup serving) i ho'olikelike like me ka Ben & Jerry's Chocolate Chip Cookie Dough (300 calories) a me Haagen-Dazs' Cookie Dough Chip (310 calories). Hoʻohui pū ʻia ʻo Edy's / Dreyer's 9 mau momona wale nō ka momona ke hoʻohālikelike ʻia me 16 gram no Ben & Jerry's a me 20 gram no Haagen-Dazs.

ʻĀpana

ʻO ka koho maikaʻi loa no kahi kīʻaha haʻahaʻa haʻahaʻa calorie: Doritos

Ua hoʻokuʻi ʻo Doritos 3D i ka hoʻokūkū: ʻO kahi lawelawe 1-auneke (32 ʻāpana) o kēia mau triangles cheesy piha piha i ka lewa i loaʻa he 130 wale nō calories a me 5 mau momona o ka momona. Hoʻopili ʻo Fritos Corn Chips i 160 calories a me 10 grams o ka momona, a ʻo Lay's Sour Cream & Onion Potato Chips ma luna o ka papa inoa ma 160 calories me 11 grams o ka momona.

Pēke ʻai ʻai (pāpaʻa like-like-like-serving packs)

ʻO ke koho maikaʻi loa: ʻO Hostess Twinkies, ka mea lanakila o nā mea ʻai māmā haʻahaʻa haʻahaʻa

Kahaha, kahaha! Lawe kēia hana hōʻino nui ʻia i nā lima keke i lalo i ka ʻoihana meaʻai māmā. Loaʻa i hoʻokahi Twinkie he 150 calories a me 5 mau momona o ka momona i hoʻohālikelike ʻia me Little Debbie Donut Sticks (ʻekolu mau lāʻau liʻiliʻi), e hāʻawi ana iā 210 calories a me 12 mau momona o ka momona. E makaʻala no nā keke i piha i ka vanilla creme i piha i Dolly's Zingers (ʻekolu mau pōpō liʻiliʻi): Me 470 calories a me 15 mau momona o ka momona, ʻaʻole ia he mau momona momona liʻiliʻi a mālama ʻia no nā hanana kūikawā maoli (e like me kou lā hānau 30th).

Nā pizza ʻai wikiwiki

ʻO ka koho maikaʻi loa no kāu meaʻai olakino kaulike: Subway's Pizza Sub

Hiki i ka Subway's Pizza Sub ke hoʻopakele i ka makemake i ka pizza me kahi 448 calories liʻiliʻi a me 22 mau momona o ka momona. Hoʻopuka ʻo Taco Bell's Pizza Pizza i ka ante me 570 calories a me 36 mau momona o ka momona. ʻO kahi ʻāpana maʻamau o Domino's pepperoni & ʻIlia-sausage paʻi pizza i loko o 684 calories a me 35 grams o ka momona -- mamma mia, ʻaʻole ia he mau meaʻai haʻahaʻa calorie!

Mea ʻai wikiwiki / 1/4-paona burger

ʻO ka koho maikaʻi loa no kāu meaʻai olakino kaulike: Wendy's Single (paʻa i ka cheese)

ʻO kēia 1/4-paona papa o ka pipi ʻāina i waho i ka hoʻokūkū me 350 calories, 15 grams o ka momona a me 510 milligrams o ka sodium. Hoʻopili ʻo Burger King's Whopper Jr. i 420 calories, 24 grams o ka momona a me 530 milligrams o ka sodium, aʻo ka McDonald's Quarter Pounder pū kekahi e hāʻawi i 420 calories, 21 grams o ka momona a me ka 820 milligrams o ka sodium.

Nānā no