ʻIke i ka mea e ʻai ai AOLE momona (me ka ʻole o ka pōloli)

Anter

• 1. Pehea e koho maikaʻi ai i ka pā nui
• 2. He aha nā mea ʻono olakino loa
• 3. He aha ka mea inu maikaʻi loa
• 4. Meaʻai maikaʻi maikaʻi loa
• 5. Nā koho meaʻai māmā maikaʻi loa
• 6. ʻ Tipslelo aʻoaʻo no ka hana ʻole ʻana i ka wā e ʻai ana i waho

E ʻai maikaʻi a olakino hoʻi ma waho o ka home, pono e makemake ʻia nā hoʻomākaukau maʻalahi, me ka ʻole o nā sausa, a hoʻokomo mau i ka saladi a me nā hua i nā meaʻai nui. ʻO ka pale ʻana i nā hale ʻaina me ke kalaiwa ʻana a me ka lawelawe ponoʻī a me ke kaʻana like ʻana i nā mea ʻono momona, he ʻōlelo aʻoaʻo maikaʻi e hōʻalo ai i ka nui o nā calorie, he mea nui ia e hōʻalo ai i ka "yo-yo hopena" ma hope o ka hiki ke lilo i ka paona me kahi papaʻai i hoʻolālā ʻia

1. Pehea e koho maikaʻi ai i ka pā nui

Pono i loko o ka pā nui kahi mau meaʻai aʻe:

• Kumuʻiʻo: E hāʻawi ʻia ka makemake i nā iʻa a me nā ʻiʻo wīwī, e like me ka moa a me ka pipi. I mea e hōʻemi ai i nā koina o ka ʻiʻo, pono ʻoe e hemo i nā ʻili mai ka moa a me ka iʻa a me nā momona i ʻike ʻia mai ka ʻiʻo, me ka pale ʻana i nā meaʻai palai a me nā huahana berena;
• Kalepona raiki, noodles a uala paha;
• Legume: nā pīni, ka palaoa, ka pī, nā pīpī a me nā soybeans paha;
• Palaoa: pono e hāʻawi i ka makemake i nā salakeke maka a, inā hiki, ʻai i ka sāleta ma mua o ka hoʻomaka ʻana i ka papa nui, no ka mea, e hoʻoliʻiliʻi ia i ka pōloli a hoʻonui i ka manaʻo o ka māʻona.

He mea nui nō hoʻi e hōʻalo i ka hoʻohui ʻana i nā lole calory i ka salakeke, e like me ka mayonnaise, a ʻaʻole e hoʻohui i nā meaʻai māmā i ka meaʻai e like me shrimp, ʻoliva a me nā toast liʻiliʻi.

Hāʻawi ka wikiō aʻe i nā ʻōlelo aʻoaʻo e pili ana pehea e kaohi ai i kou makemake:

2. He aha nā mea ʻono olakino loa

ʻO nā koho maikaʻi loa no nā sausa ka kōmato kōpaʻa, vinaigrette a me ka wai paʻi pepa, no ka mea waiwai lākou i nā huaora anti-oxidant a hoʻohui i kekahi mau calories i ka pā. Pono e hōʻalo i nā salakeke me ka kirīmi kawa a me ka tī.

3. He aha ka mea inu maikaʻi loa

ʻOi aku ka maikaʻi, inu i ka wai, no ka mea, e kōkua ia e hoʻopiha i kou ʻōpū a māʻona i kou makemake e inu i nā wai i kāu pāʻina me ka ʻole o ka hoʻonui ʻana i nā calorie. ʻO nā koho olakino ʻē aʻe nā wai momona ʻole a me nā ʻaila ʻaila. Pono e makemake ʻia nā mana kūlohelohe o nā mea inu, no ka mea, ʻo nā huahana i hana ʻia me nā kala a me nā preservatives i hiki ke lilo i mea ʻawahia i ke kino ke ʻai ʻia i ka nui.

4. Meaʻai maikaʻi maikaʻi loa

ʻO ka meaʻai momona maikaʻi ka hua. Hoʻohui i ka ʻono momona, moisturize nā hua a hāʻawi i nā wikamina a me nā minelala e kōkua i ka digestion kūpono a kōkua i ka hana kūpono o ke kino. Inā ʻaʻole hiki ke kāohi ʻia ka makemake no nā mea momona, kahi manawaleʻa maikaʻi e kaʻana like i ka mea ʻono me kekahi.

5. Nā koho meaʻai māmā maikaʻi loa

Ke hana ʻana i nā mea ʻono ma waho o ka home, makemake i nā hua leʻaleʻa huaʻai, nā salakeke huaʻai, nā leli, nā wai maoli a i ʻole nā ​​yoghurts me nā ʻanoʻano e like me nā ʻoka a me nā olonā. Inā makemake ʻoe i kahi mea hou aʻe, ʻo ka berena me ka waiūpaka a i ʻole ka tī keʻokeʻo a me ka lettuce ke koho maikaʻi loa. Inā ʻo nā mea ʻono wale nō ke koho, pono ʻoe e makemake i ka mea i hoʻomoʻa ʻia i ka umu a hōʻole i ka palai ʻana a me ka pā palaoa. E ʻike i nā laʻana hou aʻe o nā meaʻai māmā olakino wikiwiki a maʻalahi hoʻi i: meaʻai māmā olakino.

6. ʻ Tipslelo aʻoaʻo no ka hana ʻole ʻana i ka wā e ʻai ana i waho

ʻO kekahi mau ʻōlelo aʻoaʻo maikaʻi loa no ka ʻai ʻole ʻana i ka nui, ʻai ʻana i nā calorie hou aku ma mua o ka pono, ʻo:

• Mai kiʻi i nā calorie mai nā mea āu e makemake ʻole ai. Inā ʻaʻole ʻoe he peʻa nui o ka sausage, no ka laʻana, mai kau ma kāu pā no ka mea he maikaʻi ke nānā aku a i ʻole no ka ʻōlelo a kekahi he kupaianaha ka sausage i loko o kēlā hale ʻaina.
• I ka pizzeria, pono i kekahi ke hōʻalo i nā lihi i hoʻopihapiha ʻia, ka catupiry keu a me nā ʻono e lawe mai i ka bacon a me ka sausage, no ka mea, he kumuwaiwai caloric lākou e hiki ke pani ʻia e nā mea olakino olakino, e like me nā ʻalalā a me nā huaʻai;
• E hele i mua i ka laina lawelawe ponoʻī, no laila ʻaʻole e hoʻohuli nā hoa hana iā ʻoe me kā lākou koho ʻana;
• I ka hale ʻaina Kepani, pono ʻoe e hōʻalo i nā mana palai o nā hoʻomākaukau, e like me ka ʻōwili wela, guiozá, tempura;
• Pono ʻoe e hoʻāʻo e lawe i nā meaʻai māmā mai ka home, no ka mea he mea maʻalahi kēia e hana i kahi koho olakino a pale i nā hoʻowalewale o ka hale ʻai.

He mea nui nō hoʻi e hōʻalo i nā meaʻai i hana ʻia i hana ʻia, no ka mea waiwai lākou i nā preservatives a me nā huahana hoʻonui i ka ʻono, i hiki ai ke hoʻonāukiuki i nā ʻōpū a me ka maʻi ʻaʻai.

E aʻo hoʻi pehea e kau ʻole ai i ke kaupaona ke huakaʻi ʻoe: