Kāohi i ke kuko

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1. Kāohi i ke kuko

ʻAʻole ʻo ka nele loa ka hopena. Hiki i kahi makemake i hōʻole ʻia ke hele koke i waho o ka kaohi, alakaʻi i ka bingeing a ʻai nui paha. Inā makemake ʻoe i nā fries a i ʻole nā ​​ʻōpala, no ka laʻana, e ʻai i kahi kīʻaha liʻiliʻi o nā fries, a i ʻole e kūʻai i ka ʻeke liʻiliʻi 150-calorie o nā chips a hoʻopau ʻia me ia.

E noʻonoʻo hoʻi: kahi ʻoi aku ka maikaʻi e like me nā ʻāpana i hana ʻia mai ka kulina uliuli. He 20 pākēneka ʻoi aku ka nui o ka protein i kēia mau mea ma mua o ko lākou mau hui kulina keʻokeʻo. Loaʻa i ka meaʻai māmā nāona i kona hue polū mai nā anthocyanins, nā hui hakakā maʻi hoʻi i loaʻa i nā blueberry a me ka waina ʻulaʻula. Eia nō naʻe, he 140 ko lākou a me 7 mau momona o ka momona no 15-chip lawelawe, no laila e kū ma kahi paʻa lima a ʻūlū i ka salsa ma mua o ka wai hoʻowai wai.

2. E helu i nā calorie

Hoʻohālikelike i ka nui o nā momona a me nā calories i loaʻa i ke olakino, hoʻopiha i nā meaʻai māmā me nā mea olakino olakino olakino. No ka laʻana, he 81 calories wale nō ka ʻōleʻa liʻiliʻi 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.

3. E pale i ka mālama ʻana i nā mea ʻai ma kāu keʻena a i ʻole ka pahu hau

E kūʻai i kahi mea wale nō ke paʻi ka makemake a hauʻoli i kahi mea liʻiliʻi. A laila kaʻana like a ʻōpala paha i ke koena.

4. E huikau

E hoʻāʻo e ʻai i kahi mea olakino me ka meaʻai momona ʻole, e like me kahi ʻāpana o ka hua me kāu cheesecake. Ma ka ʻai ʻana i nā hua, hoʻoluliluli ʻoe i kou makemake a liʻuliʻu e wili i lalo i kahi ʻāpana ʻelua o ka cheesecake.

5. Nānā i ka momona

Mālama nui i ka heluhelu ʻana i nā lepili. Ma hope o ka loiloi ʻana i kekahi ʻano o nā meaʻai pūʻolo, e like me nā kuki, nā pōpō, a me nā ʻāpana, ua ʻike nā kānaka noiʻi ma ke Kulanui o Minnesota he ʻoi aku ka nui o nā mea kūʻai aku ma mua o nā kumukūʻai i ʻoi aku ka uku. ʻO kēia mau momona i hana ʻia, i hōʻike ʻia e hoʻāla i kāu pae kolamu LDL (maikaʻi ʻole), e hōʻike ʻia ma nā papa inoa mea hoʻohui me he aila hydrogenated a i ʻole hydrogenated aila a hoʻopōkole. ʻOiai ua ʻoki ka hapa nui o nā mea hana i nā momona trans i hoʻohana ʻia i kā lākou huahana, ʻaʻole naʻe kekahi i hele ʻole i ka momona trans. Manaʻo ka American Heart Association e kaupalena i ka nui o ka momona trans āu e ʻai ai i ka liʻiliʻi o ka 1 pakeneka o kāu mau calorie i kēlā me kēia lā. E mālama i kou kaupaona ʻana, ʻaʻole ʻoi aku ma mua o 25 pākēneka o nā calorie o kēlā me kēia lā e hele mai mai ka momona.

6. Hoʻomoʻo manaʻo

ʻAe ʻia ka splurging ʻana i nā manawa –– mai lawe wale ʻia!

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