ʻO nā pōkā kalua nui kuke ʻana i kumu e loaʻa ai ke kaupaona

Anter

• ʻAi no ʻelua
• Nā Puna Sneaky o ke kō
• Hoʻonui i ka ʻAila
• Ke ʻohi ʻana ʻoiai ʻoe e kuke
• Ma luna o ka paʻakai
• ʻO nā ʻaina awakea maikaʻi
• Nā Mea Hoʻomaʻamaʻa Kuʻuna
• Nānā no

ʻOi aku ka maikaʻi o ka hoʻomākaukau ʻana i nā meaʻai ma ka home ma mua o ka ʻai ʻana i waho - ke ʻole ʻoe e hana i kēia mau hewa maʻalahi e hoʻoponopono. Māhele nā ​​chefs wīwī i nā pōpō kalepona hoʻomoʻa home nui loa-a me nā ala e ʻoki ai i nā haneli he nui o nā calorie i kēlā me kēia pāʻina. (No nā ʻōlelo aʻoaʻo meaʻai ʻē aʻe ma ka home, e nānā i kēia mau ala 11 e hōʻoia ai i ka momona o kou home.)

ʻAi no ʻelua

Nā Kiʻi Corbis

ʻAʻole hōʻike ʻia nā ʻāpana Supersized ma nā hale ʻaina wale nō. Hāʻawi ka nui o nā meaʻai i ʻehā mau lawelawe, no laila hiki iā ʻoe ke iho i lalo ma mua o ka makemake o kou kino.

Hoʻoponopono wīkī: Inā ʻoe e kuke ana no ʻelua a hana ka papa hana i 4 mau lawelawe, mahele koke i ka papa ʻaina i ʻehā pā pā i ʻelua mau lawelawe a kau i ke koena i loko o ʻelua pahu e ʻai ai no nā koena, wahi a ka meaʻai mea ʻai culinary ʻo Michele Dudash, RD, ka mea kākau o ʻAi maʻemaʻe no nā ʻohana hana. A i ʻole ke kīʻaha i kāu pāʻina ma nā papa kaohi o ka ʻāpana a i ʻole ka hoʻohana ʻana i nā meahana ana, kahi e lawe ai i ka wānana ma waho o ka nui o ka lawelawe ʻana.

Nā Puna Sneaky o ke kō

Nā Kiʻi Corbis

ʻAʻole ʻoe e hoʻolei i kahi teaspoon o ke kō ma ka umauma moa, ʻeā? ʻO kekahi o nā sausa, nā ʻaukā salakeke, a me nā mea hoʻoweliweli i hoʻouka ʻia me ke kō, no laila ke hana nei ʻoe i kēlā mea, wahi a ka mea ʻai culinary ʻo Stephanie Sacks, RD, ka mea kākau o He aha ka pā e ʻai ai ʻoe? ʻAʻole wale ka huli ʻana o ke kō i ka momona, hoʻonui ia i ka pōloli ma muli o ke kumu o ke kō ʻana o kāu kō kō.

Hoʻoponopono wīwī: Kuapo i nā lole komo i kūʻai ʻia i ka hale kūʻai a me nā marinades me nā mana maʻalahi, home-home, wahi a Sacks. Ma kahi o ka hue ʻōmole, e hoʻolei i nā salakeke me kahi teaspoon o ka aila ʻoliva a me ka vīnega, a i ʻole nā ​​mea ʻono e hoʻowali me ka ginger hou a me ka soy soy soy sauce ma kahi o teriyaki. A nānā mau i ka papa inoa mea hoʻohui ma mua o ke kūʻai ʻana. Inā ʻo ke kō (a i ʻole o kekahi o nā inoa hūnā o ke kō: syrup kānana, syrup kānana kiʻekiʻe fructose, syrup raiki, malt, a i ʻole kekahi mea e pau ana i ka "ose"), ʻo ia kekahi o nā mea hana ʻehā, kau hou i ka papa.

Hoʻonui i ka ʻAila

Nā Kiʻi Corbis

Ninini ʻia ka aila ma kahi o 120 calories i kēlā me kēia glug. Unuhi: hiki i kahi kahawai kekona ke hoʻohui ma mua o 350 mau calorie i kāu palu a i ʻole salakeke.

Hoʻoponopono wīwī: E mālama i nā calorie i ka hōʻoia, e hoʻohana i kahi palaki pastry e uhi i ka pā me ka aila, a i ʻole e hoʻohuli i ka ʻaila i kahi ʻōmole ʻehu a spritz i ka lole. Pale nā ​​ʻano ʻelua i ka hoʻopili ʻana no 30 wale nō calories. Ma kahi o ka hamo ʻana i nā pepa bakena me ka aila, laina me ka pepa ʻili e hana ai i kahi lāʻau kū ʻole, ʻaʻohe kalori. (E ʻike hou aʻe i 15 mau ʻōlelo aʻoaʻo kuke olakino mai nā pono ʻai.)

Ke ʻohi ʻana ʻoiai ʻoe e kuke

Nā Kiʻi Corbis

Ke kuhi nei i kahi mau lima o nā nati a i ʻole kahi ʻāpana o ka tī ma mua o kou hoʻolei ʻana iā lākou i kāu salakeke a hoʻohui i kāu sanwī ke manaʻo nei ʻoe e ʻai ana he 100 a ʻoi paha nā calorie ma mua o kou ʻai ʻana i ka ʻaina mua.

Hoʻoponopono wīkī: E kiʻi i kāu mise ma kahi-ma ke ao kuke, ʻo ia hoʻi ka ana ʻana i kāu mau mea hana āpau ma mua o kou kuke ʻana. Inā kāhea kahi meaʻai i nā punetēpu he 2 o ka walnuts a i ʻole 1/2 kīʻaha tī, hoʻonoho i nā mea i ana ʻia i loko o nā kīʻaha liʻiliʻi, a laila waiho i nā mea hana no laila e liʻiliʻi pono ʻoe i ka meaʻai māmā mai ka ʻeke. A i ʻole no kahi meaʻai māmā haʻahaʻa haʻahaʻa, e hoʻonohonoho i nā ʻoki a me nā kāloti pēpē e ʻai ai ke kuke ʻana.

Ma luna o ka paʻakai

Nā Kiʻi Corbis

ʻO ka pīpī ʻana i ka paʻakai he nui loa ka manaʻo e loaʻa iā ʻoe ka bloat post-dinner, i ʻōlelo ʻo Dudash. Hoʻohui, paʻakai ʻoe iā ʻoe e make wai-a kuhihewa pinepine ko mākou kino i ka make wai no ka pololi.

Hoʻoponopono wīkī: Ma mua o kou hoʻohui ʻana i ka paʻakai i kāu meaʻai, e hoʻokaʻawale me nā mea kanu hou, ka lemona zest a i ʻole ka wai, a i ʻole ka paʻakai o ka vīneka, ʻōlelo ʻo Dudash. Hoʻohui lākou i ka ʻono me ka ʻole o ka sodium, a ʻaʻole e nalo kāu mau ʻono i ka paʻakai. A e hele no nā mana paʻakai haʻahaʻa o kēia mau meaʻai sneaky kiʻekiʻe-paʻakai: kaomi tomati, ka wai a me nā sopa, a me nā ʻoki anuanu.

ʻO nā ʻaina awakea maikaʻi

Nā Kiʻi Corbis

ʻAʻohe mea maʻalahi ma mua o ka nuking ʻana i kahi ʻaina awakea paʻahau, akā me ka liʻiliʻi ma mua o 300 mau calorie i kēlā me kēia pāʻina (a me nā ʻāpana o ka nui o ka puck hockey), ʻaʻole lawa nā ʻaina awakea i hoʻopaʻa ʻia iā ʻoe no hoʻokahi hola a ʻelua paha.

Hoʻoponopono wīkī: E noʻonoʻo hou i ka "ʻoluʻolu" a hele i ka ʻai maʻalahi, 15 mau minuke. E ho'āʻo i ka moa grilled (hiki iā ʻoe ke hana i kahi pūpū i ka hoʻomaka ʻana o ka pule) me ka paila i loko o kahi ʻeke laiki brown, a me ka mahu i loko o ka ʻeke veggies. A i ʻole hoʻāʻo i ka salakeke ʻeke me ka ʻāpala i ʻoki ʻia a me nā pīni kēna. He haʻahaʻa haʻahaʻa nā mea āpau akā hāʻawi iā ʻoe i nā meaʻai hou aʻe a me ka nui o nā meaʻai e mālama ai i ka pōloli, wahi a Sacks. (A i ʻole e hoʻāʻo i ka kuke ʻana i nā meaʻai no hoʻokahi pule ma mua.

Nā Mea Hoʻomaʻamaʻa Kuʻuna

Nā Kiʻi Corbis

ʻO kā Salamu hua moa huaʻai, nā ʻāpana moa moa a ka makuahine-he nui nā punahele ʻohana i hoʻopau ʻia i kāu papa kuhikuhi i kau ʻia me ka momona a me nā calorie.

Hoʻoponopono wīwī: Hiki ke hoʻopili ʻia ka hapa nui o nā meaʻai me ka mōhai ʻole ʻana i ka ʻala. No nā meaʻai kālua ʻia e like me nā moa moa a i ʻole eggplant berena, ka lole i loko o ka palaoa panko palaoa, kulu ʻia me ka aila ʻoliva a kalua ʻia i ka umu, wahi a Dudash-e loaʻa nō iā ʻoe kēlā ʻono palai "wīwī". No nā salakeke mayo, e hoʻololi i ka mayo me ka avocado mashed a i ʻole Greek yogurt, e ʻōlelo ʻo Sacks. A he mea ʻole ka meaʻai āu e hana ai, 50 mau pākēneka o kāu pā e paʻa mau i ka hua a me nā mea ʻai.

Nānā no