Ka Kalena Kalepona - Pehea e lilo ai ke kaupaona i ka ʻai ʻana i nā meaʻai hou aʻe

Anter

• He aha ka nui o ka calorie?
• Pehea ka hopena o ka calorie i ka paona?
• ʻO ka papaʻai haʻahaʻa-calorie-density e hoʻomaikaʻi ai i ke olakino
• ʻO nā meaʻai i loaʻa ka haʻahaʻa haʻahaʻa haʻahaʻa
• ʻO nā meaʻai kalepona kiʻekiʻe-kalori e kaupalena
• Ke laina lalo

Hōʻike ka mānoanoa calorie i ka helu o nā calorie i kahi nui i hāʻawi ʻia a i ʻole ke kaumaha o ka meaʻai.

ʻO ka hoʻomaopopo ʻana pehea e hana ai hiki ke kōkua iā ʻoe e lilo i ka paona a hoʻomaikaʻi i kāu papaʻai ().

ʻO ka mea hou aʻe, ke kia ʻana i nā meaʻai calorie-kiʻekiʻena momona e ʻae iā ʻoe e ʻai i ka nui o nā meaʻai me ka ʻokiʻoki ʻana i nā calorie (,,).

Hiki i kēia ke loaʻa i nā ke olakino he nui, e like me ka hoʻonui ʻana i ka momona a me ka pohō kaumaha.

Hōʻike kēia ʻatikala i nā mea āpau āu e ʻike ai e pili ana i ka nui o ka calorie.

He aha ka nui o ka calorie?

ʻO ke ana o ka calorie kahi ana o ka ʻike calorie o ka meaʻai e pili ana i kona kaupaona a i ʻole ka nui.

Kāhea ʻia ia ka nui o ka ikehu a ana pinepine ʻia ma ke ʻano he calorie ma nā 3.5 auneke (100 gram) o ka meaʻai.

ʻO ke koho ʻana i nā meaʻai me ka paona o ka calorie haʻahaʻa hiki ke kōkua i ka hōʻemi kino. ʻAi wale ʻoe iā ʻoe i kekahi mau kalepona ʻoiai ʻoe e ʻai nei a nui a hoʻopiha i nā ʻāpana (, 6).

ʻO kahi ala maʻalahi e hoʻomaopopo i kēia e noʻonoʻo i kahi pā meaʻai piha. ʻO ka ʻoi aku o ka nui o nā pā i loko o ka pā, ʻo ka hoʻohaʻahaʻa ʻana i ka nui o ka calorie o ka ʻai.

ʻO kahi mea kanu me 30 calories i kēlā me kēia 100 gram he haʻahaʻa haʻahaʻa haʻahaʻa kona, ʻoiai ʻo ka kokoleka i loaʻa iā 550 calories i kēlā me kēia 100 gram he kiʻekiʻe loa ka nui o ka calorie.

ʻOiai ʻoi aku ka liʻiliʻi o ka ʻike o ka calorie ma mua o nā manaʻo hoʻokele kaumaha e like me ka helu ʻana i ka calorie, ʻoi aku ka maʻalahi a me ka maikaʻi o ka koho ʻana i nā meaʻai.

ʻO kahi laʻana, hoʻokumu ʻana i kāu papaʻai i nā meaʻai calorie-ʻoi mau ka nui o ka calorie e mālama ai iā ʻoe i nā meaʻai āpau o ke olakino a me ka momona.

Hiki iā ia ke hoʻomaʻemaʻe koke i kāu papaʻai, hoʻopau i ka nui o ka calorie-dense, nā meaʻai i hana ʻia e maikaʻi ʻole a maʻalahi hoʻi e ʻai.

ʻO ka "Calorie density" e pili ana i ka helu o nā calorie ma ke kaupaona a i ʻole ka nui o nā meaʻai. He ala maʻalahi a maikaʻi ia e hoʻomaikaʻi ai i kāu papaʻai.

Pehea ka hopena o ka calorie i ka paona?

ʻO ka ʻai ʻana i nā calorie he kumu nui i ka loaʻa ʻana o ke kaumaha (8,).

Ua hōʻike ʻia kekahi mau noiʻi ʻana i kēlā me kēia kanaka e ʻai i nā papa ʻaina haʻahaʻa-ʻāpana-kalori ʻai pū kekahi i ka nui o nā calorie i kēlā me kēia lā. Pili kēia i ka paona o ke kino o lalo, ka helu nui o ke kino (BMI), a me ke kaʻe o ka pūhaka (,).

No laila, hōʻike nā noiʻi i kēlā me kēia mau papaʻai e komo pū ka hapanui o nā meaʻai calorie-nui i hoʻonui ʻia ka makaʻu o ka loaʻa kaumaha a me ka momona (,).

Hoʻopili pū ka paona kalori i ka pōloli.

Hāʻawi nā meaʻai haʻahaʻa-pālolo liʻiliʻi i ka momona a ʻoi aku ka nui o ka wai a me nā fiber. He maikaʻi loa kēia no ka hōʻona ʻana iā ʻoe a me ka hōʻemi ʻana i kāu calorie o kēlā me kēia lā ().

I ka hoʻohālikelike ʻana, hana ʻia nā meaʻai calorie-nui loa a maikaʻi loa, e maʻalahi ai ka ʻai ʻana.

Hōʻike ka noiʻi i nā meaʻai āpau e haʻi i kou lolo e hoʻōki i ka ʻai ʻana, ʻoiai ke lohi nei kēia hopena ke ʻai ʻoe i nā meaʻai i hana ʻia (,).

I hoʻokahi o nā noi ʻana, ua ʻai ka poʻe i komo i ka 56% ʻoi aku ka nui o nā calorie ke hāʻawi ʻia i kahi pāʻina ikehu kiʻekiʻe-kiʻekiʻe, hoʻohālikelike ʻia me ka haʻahaʻa-ikehu-ikehu hoʻokahi ().

Hoʻohālikelike kahi noiʻi ʻē aʻe i ka lawe ʻana o ka calorie no nā mea ʻai kiʻekiʻe a me nā calorie-nui i kūlike ʻia no ka palatability a me ka macronutrients.

ʻAi ka poʻe i ka awelika o 425 mau calorie hou ke hāʻawi ʻia i ka pāʻina calorie-nui ma mua o ka hāʻawi ʻia ʻana o ka calorie-low-density one ().

Ua hoʻopili ka noiʻi i ka lawe ʻana o ka poʻe i nā meaʻai calorie-kiʻekiʻena kiʻekiʻe i ka loaʻa ʻana o ke kaumaha a me ka momona. ʻO ka poʻe e ʻai i nā mea ʻoi aku ka calorie-ʻoi aʻe ka ʻai i ka liʻiliʻi o nā calorie a loaʻa i ke kaumaha o ke kino haʻahaʻa.

Kōkua kahi papaʻai haʻahaʻa haʻahaʻa-kalori i kou lilo i ka paona

Hiki i kahi papaʻai haʻahaʻa-calorie-momona ke kōkua i ka pohō kaumaha.

Nānā ʻia i nā meaʻai āpau a kaupalena i kāu lawe ʻana i nā meaʻai i hoʻoponopono ʻia, e hoʻonui maoli nei i kāu lawe ʻana i ka protein, nā mea ʻai, a me nā hua.

Hōʻike ʻia kēia mau meaʻai āpau e kōkua i ka hōʻemi kino ma o ka hōʻemi ʻana i ka loaʻa ʻana o ka calorie i kēlā me kēia pāʻina a i kēlā me kēia lā (,).

Hiki i kahi papaʻai haʻahaʻa haʻahaʻa-kalori ke hōʻemi i ka pōloli ma muli o ka ʻike ʻana o kou ʻōpū i ka nui o nā meaʻai āu i hoʻopau ai i kahi pāʻina.

Hoʻopiha pū kahi pāʻina pālolo-pālolo liʻiliʻi i kāu pā. Kōkua kēia i kāu pāʻina ʻoi aku ka lōʻihi a koi iā ʻoe e nau hou aku, e hoʻonui hou i kou mau manaʻo o ka piha ().

I hoʻokahi noi, ua nalowale nā ​​mea komo i ka awelika o 17 paona (7.7 kg) ma hope o ka hoʻololi ʻana i kā lākou momona momona kiʻekiʻe-kalori i nā huaʻai a me nā mea kanu haʻahaʻa haʻahaʻa no 1 makahiki ().

ʻO ka hopena, nā hualoaʻa mai kahi noiʻi nūhou ʻike i nā mākua i hoʻopau i nā papaʻai calorie-dense i hoʻoliʻiliʻi loa i nā ana o ka pūhaka a me ka BMI ma hope o ʻelima mau makahiki ().

Ua hōʻike ʻia kahi noiʻi e hiki i kahi papaʻai kalepona hoʻohaʻahaʻa haʻahaʻa ke lilo i ala maikaʻi loa e lilo ke kaupaona a hoʻomaikaʻi i kāu ʻano ʻai maʻamau.

ʻO ka papaʻai haʻahaʻa-calorie-density e hoʻomaikaʻi ai i ke olakino

ʻO kahi papaʻai haʻahaʻa-calorie-density e koi iā ʻoe e hoʻokahuli i kāu ʻano ʻai a hana i nā loli maikaʻi.

ʻO kēia mau hoʻololi āpau e pōmaikaʻi i kou olakino wā lōʻihi, me:

• ʻOi aku ka liʻiliʻi o ka meaʻai. ʻO kāu lawe ʻana i ka mea i hana ʻia, hoʻemi ʻia ka meaʻai maikaʻi ʻole.
• ʻOi aku ka meaʻai olakino. E ʻai ʻoe i nā mea ʻai haʻahaʻa haʻahaʻa, nā meaʻai momona loa.
• Nā polokina wīwī hou aʻe. Hiki ke kōkua i ke kinona kūpono i ke kaupaona ʻana a he mau pono ʻē aʻe ().
• ʻOi aku nā mea momona. Paipai kahi papaʻai haʻahaʻa haʻahaʻa-kalori iā ʻoe e ʻai i nā huaʻai a me nā huaʻai momona momona a nui loa.
• Hoʻoemi i ka lawe ʻana o ka kalori. ʻO ka hōʻemi ʻana i kāu loaʻa ʻana o ka calorie a me ka lilo ʻana o ka paona kekahi ala maikaʻi loa e hoʻomaikaʻi ai i kou olakino inā ʻoi aku kou kaumaha (,).
• ʻO ka papaʻai kaulike, hoʻomau hoʻomau. Aʻo kēia ala o ka ʻai ʻana iā ʻoe e nānā i nā mea olakino olakino olakino liʻiliʻi ʻoiai ʻaʻole e koi iā ʻoe e hoʻopau loa i nā meaʻai ʻē aʻe a i ʻole nā ​​hana maʻamau.

Me ke kōkua ʻana iā ʻoe e lilo i ka paona, hoʻopili ʻia kahi papaʻai calorie-kiʻekiʻena i nā ʻano ʻē aʻe o kahi nohona olakino.

ʻO nā meaʻai i loaʻa ka haʻahaʻa haʻahaʻa haʻahaʻa

ʻO ka hapa nui o nā meaʻai kūlohelohe i kahi haʻahaʻa haʻahaʻa haʻahaʻa loa. Pākuʻi ʻia kēia mau mea:

• Nā mea kanu. ʻO ka hapa nui o nā mea kanu ʻōmaʻomaʻo i ka haʻahaʻa haʻahaʻa o ka calorie o nā meaʻai āpau no ka mea i hana mua ʻia lākou me ka wai, ka fiber, a me kahi helu liʻiliʻi o nā kalaka.
• ʻIʻo a me ka iʻa. ʻO nā proteins lean e like me ka moa, ka iʻa keʻokeʻo, a me ka turkey he haʻahaʻa haʻahaʻa o ka calorie, akā ʻo nā ʻiʻo momona a me nā iʻa he ʻano kaulike a kiʻekiʻe paha.
• Nā huaʻai. Loaʻa i kēia mau mea i kahi kalepona haʻahaʻa ma muli o ko lākou kiʻekiʻe fiber a me ka wai. ʻO nā hua a me nā hua wai e loaʻa ka haʻahaʻa haʻahaʻa.
• Ka waiū a me ka yogurt. ʻO ka waiū momona hoʻoliʻiliʻi a me nā yogurts me ka ʻole o ke kō i hoʻohui ʻia me ka liʻiliʻi o ka calorie liʻiliʻi a hāʻawi i kahi kumu maikaʻi o ka protein.
• Huamoa. ʻO nā hua holoʻokoʻa kahi superfood i piha i ka protein me ka mānoanoa o ka calorie, keu hoʻi ke hui ʻia me nā mea kanu.
• ʻO Carbars carbs. ʻO kekahi o nā kalakeke starchy kūlohelohe e like me kaʻuala, legume, a me nā mea kanu aʻa ʻē aʻe i haʻahaʻa a kaulike i ka nui o ka calorie. ʻOiaʻiʻo loa kēia ke kuke ʻia, no ka mea hoʻopiha lākou i ka wai.
• Nā mea inu kō ʻole. ʻO kēia mau mea inu, e like me ka wai, kope, a me ke kī, he haʻahaʻa haʻahaʻa haʻahaʻa a hiki ke kōkua iā ʻoe e piha.

ʻAʻohe kumu e hoʻopau loa ai i nā meaʻai momona. E mālama kaulike i kāu lawe ʻana. Nui nā mea momona momona momona olakino, e like me nā nati, nā avocados, a me ka aila ʻoliva, e hāʻawi i ka loaʻa ʻana o ke kaumaha inā ʻai ʻoe i ka nui o lākou.

ʻO ka hapa nui o nā meaʻai i hana ʻole ʻia a kūlohelohe hoʻi me ka liʻiliʻi o ka calorie. Kūpono maoli kēia i nā mea kanu, nā huaʻai, nā ʻiʻo lean, nā iʻa, a me nā hua manu.

ʻO nā meaʻai kalepona kiʻekiʻe-kalori e kaupalena

Inā makemake ʻoe e hoʻāʻo i kēia ala a hoʻokumu i kāu koho meaʻai ma ka nui o ka calorie, pono ʻoe e kaohi i kāu lawe ʻana i nā meaʻai me ka nui o ka calorie, e like me:

• Kāpena a me nā palaoa. ʻO ke gula a me nā ʻāpana e kiʻekiʻe i ke kō a me ka momona, e hoʻolōʻihi ana i ka calorie a maʻalahi hoʻi e ʻai.
• Nā palaoa a me nā pōpō. E like me ke kanakē, nā pāpaʻa a me nā pōpō he nui calorie-nui a maʻalahi hoʻi e ʻai.
• Nā meaʻai wikiwiki. ʻO kēia kekahi o nā meaʻai calorie-dense i loaʻa. Hōʻike nā haʻawina i kahi awelika o ka ʻai meaʻai wikiwiki i ʻākoʻako ma kahi o ʻelua mau kalori o kahi maʻamau, meaʻai maikaʻi ().
• ʻAilā. ʻOiai ke olakino nei kekahi mau aila, e like me ka niu a me ka aila ʻoliva, loaʻa iā lākou kahi kiʻekiʻena calorie kiʻekiʻe loa. E hoʻopau i nā aila olakino i ke kaulike.
• Waiu momona momona. ʻO nā meaʻai e like me ka waiūpaʻa, ka waiūpaʻa, a me ka tī ka nui o nā kūpuna kalori. E hoʻopau iā lākou i ka hoʻohaʻahaʻa.
• ʻIʻo momona. ʻO kekahi o nāʻiʻo momona kahi kiʻekiʻe o ka calorie kiʻekiʻe. Hoʻopili kēia i ka bacon, nā sausages, nā keiki hipa, a me nā ʻoki pipi momona.
• Nati E like me nā kumu momona olakino ʻē aʻe, nui ka calorie-mānoanoa nā nati. ʻOiai lākou he nui nā pono olakino, maʻalahi lākou i ka ʻai nui. E hoʻāʻo e ana i kāu mau ʻāpana ma mua o kou ʻai ʻana.
• ʻĀpana momona momona. ʻO kekahi o nā mea ʻono a me nā mea ʻono, e like me ka mayonnaise, pesto, a me nā ʻaihue holoholona, ​​kiʻekiʻe loa i nā caloriu a pono e hōʻalo ʻia ka hapa nui.
• Mea inu momona. ʻO kekahi o nā mea ʻono a me nā waiū momona piha i kiʻekiʻe i nā calories a pono e hōʻalo ʻia e like me ka hiki.

Inā ʻoe e hoʻāʻo nei e lilo i ka kaumaha, palena i kāu lawe ʻana i ka hapa nui o nā meaʻai me ka nui o ka calorie. ʻO kekahi mau mea momona momona momona he olakino a hiki ke hoʻopau ʻia i nā mea liʻiliʻi.

Ke laina lalo

Mai loko mai o nā papaʻai he nui a puni, kahi papaʻai e pili ana i nā meaʻai me ka liʻiliʻi o ka calorie haʻahaʻa ʻo ia paha kekahi o ka noʻonoʻo a me ka maikaʻi. Maʻalahi nō hoʻi e hoʻomaopopo a hoʻokō.

ʻAʻole like me nā papaʻai e nānā ana i ka hoʻokaʻawale ʻana i nā pūʻulu meaʻai, kahi papa haʻahaʻa haʻahaʻa haʻahaʻa e ʻae i nā meaʻai āpau me ka hoʻololi wale ʻana i kou nānā i ke olakino, nā meaʻai āpau.

Hoʻohui, ʻike ʻoe i ka liʻiliʻi pōloli a hiki ke ʻai i kāu māʻona.

Ma ka hoʻokumu ʻana i ka 90% o kāu lawe i ka meaʻai me ka liʻiliʻi o ka calorie, hiki iā ʻoe ke hōʻemi maʻalahi i ka lawe ʻana i ka calorie a lilo i ka kaumaha me ka hoʻāʻo iki.