ʻO ka lalo i ke ʻano

Anter

• Nānā no

"Kaulike, ʻano a me ke kaulike" hoʻohana ʻia i mantra o ka meaʻai maikaʻi. Akā i ka hoʻomaka ʻana o kēia makahiki, ua waiho mālie ʻia nā ʻano like ʻole mai ka kāwili ʻia ʻana i ka mana hou loa o nā alakaʻi alakaʻi aupuni pekelala no nā ʻAmelika. No ke aha mai? No ka mea, ʻo ka meaʻai me ka nui o nā ʻano like ʻole - ʻo ke ʻano hewa, ʻoiai - hiki iā ʻoe ke loaʻa ke kaumaha.

Hoʻopiʻi i kāu mau ʻono. Hoʻopau koke lākou ke ʻai ʻoe i kahi meaʻai, kahi mea i kapa ʻia ʻo sensory specific satiety. ʻO kēlā me kēia nahu ma hope o ka lilo ʻana i mea ʻono iki. ʻO ia ke kumu e hiki ai i nā meaʻai monotonous ke kōkua iā ʻoe e hōʻemi i ke kaumaha, ma ka liʻiliʻi a hiki i kou maʻi ʻana.

E hoʻohui i nā ʻano like ʻole, a e ʻai nui paha ʻoe. Ua hōʻike ʻia kahi haʻawina ʻōlelo Pelekane e ʻai ai nā kānaka ma kahi o 15 pakeneka ʻoi aʻe i ka wā i hāʻawi ʻia ai ʻekolu ʻano ʻano pasta a i ʻole nā ​​​​mea ʻono o ka tilika cream ma mua o ka hāʻawi ʻia ʻana o hoʻokahi wale nō.

"Pēlā nō, ua ʻai ka poʻe i 60 pākēneka hou aku ke lawelawe ʻia nā papa ʻehā i ka papa ʻaina i hoʻohālikelike ʻia i nā papa ʻehā o ka ʻai like," i ʻōlelo ʻia ʻo Barbara J. Rolls, Ph.D., ka noho ʻo Guthrie o ka meaʻai ma Penn State University a me ka mea kākau o Volumetrics: Manaʻo piha i ka liʻiliʻi o nā kaloli (HarperCollins, 2000). "ʻO ka ʻai ʻana i nā meaʻai like ʻole hiki ke kōkua i ke kau ʻana i nā paona."

Akā ma mua o kou hoʻokele pono ʻana iā ʻoe iho i kahi papaʻai, e noʻonoʻo i kēia: ʻO kekahi ʻano o nā ʻano hiki ke kōkua iā ʻoe e lilo i ka paona. "Ua ʻike kā mākou noiʻi e pili ana ka momona i ka ʻai ʻana i nā ʻano meaʻai like ʻole a me nā meaʻai carbohydrate a me nā mea ʻono, nā meaʻai a me nā mea ʻono," wahi a Megan A. McCrory, Ph.D., he mea noiʻi ma ka Energy Metabolism Laboratory ma Tufts University's Human. Ke Keena Noi'i Nutrition on Aging in Boston. "Akā ua hoʻopaʻa ʻia nā ʻano like ʻole i nā koho mea kanu i ka wīwī, a ʻaʻohe pili o nā huaʻai a me nā meaʻai waiū me ka momona a wī paha."

No laila no ke aha i hoʻolaha lōʻihi ʻia ai nā ʻano like ʻole? "Ma mua o ka loaʻa ʻana o ka nui o nā meaʻai kiʻekiʻe-calorie, haʻahaʻa haʻahaʻa, ua ʻōlelo ʻia nā ʻano like ʻole i mea e hōʻoia ai i ka loaʻa ʻana o nā kānaka i nā meaʻai āpau a lākou e pono ai," wehewehe ʻo Adam Drewnowski, Ph.D., ka luna o ka ʻepekema meaʻai. papahana ma ke Kulanui o Wakinekona ma Seattle. "ʻO ka ʻoiaʻiʻo, he hana kūlohelohe kā mākou e ʻai i nā ʻano meaʻai like ʻole e hoʻoulu ai i kā mākou ʻono a hoʻonui i ka maikaʻi o ka meaʻai." Ke ʻike nei e ʻai ana ka poʻe i nā ʻano pono like ʻole o ka pono-pono ʻole, nā meaʻai waiwai nui o ka calorie, ua nīnau ʻia ka ʻōlelo paipai. Ua ʻike mākou i kēia manawa no ke olakino maikaʻi a me ka mālama ʻana i ke kaumaha, pono kāu pahuhopu i kēlā me kēia pāʻina e ʻokoʻa ma waena o nā pūʻulu meaʻai olakino ma mua o lākou, koe nā huaʻai a me nā mea kanu.

E kālailai i kēia pāʻina

ʻO wai ka ʻaina ahiahi i loaʻa nā ʻano ʻano like ʻole?

ʻAi 1

* Saladi me ka lole maʻamau

* Moʻa pāʻai

* Pasta me ka hua kōmato

* Berena kālika

* Hau Kalima

* Biscotti

ʻAi 2

* Sopana Minestrone

* Ke keiki hipa a moa paha me ka salakeke tabbouleh

* ʻAi ʻia i hui ʻia

* He broccoli i kuʻi ʻia

* Nā pears poached

* Bisikoti

Hoʻoholo: ʻAi 2 (ʻO ka ʻai 1 ka nui o nā kalapona, nā meaʻai a me nā mea ʻono a ʻaʻole lawa nā huaʻai, nā mea kanu a me nā kīʻaha piha.)

Ke hoʻohana nei i nā ʻano like ʻole no ka mālama ʻana i ke kaumaha

* Palena i ka helu o nā momona momona, kō a me nā meaʻai māmā i loko o kāu mau kīʻaha. "Inā ua hoʻopaʻa ʻoe i nā ʻano kuki like ʻole he 10, e hoʻowalewale ʻia ʻoe e ʻai nui ma ka loaʻa ʻana o kekahi o kēlā me kēia, ma mua o ka palena ʻana iā ʻoe iho i hoʻokahi a ʻelua wale nō," wahi a ka mea noiʻi meaʻai ʻo Barbara J. Rolls, Ph. D.

* ʻAi i nā ʻano mea kanu, nā huaʻai a me nā meaʻai ʻē aʻe i kaupaona nui akā ʻaʻohe nui o nā calori. Hoʻopiha lākou iā ʻoe me ka ʻole o ka hoʻonui ʻana i nā calorie, a ua piha lākou i nā meaʻai.

* E hāhai i ka Pyramid alakaʻi meaʻai e kiʻi i ka hui kūpono o nā meaʻai ma nā hui. No ka laʻana, ʻokoʻa ka hui waiu i ka nui o ka calcium a me ka riboflavin vitamin B. E hoʻāʻo no ka 6-11 ʻohana o nā mea ʻai, 3-5 mau mea ʻai, 2-4 huaʻai huaʻai, ma ka liʻiliʻi he 2 o nā huahana waiū a me 5-7 auneke a i ʻole ka mea like mai ka hui protein i kēlā me kēia lā.

* Hoʻohana liʻiliʻi i nā momona e like me ka bata, ka margarine a me nā aila.

* Nānā i nā nui o ka ʻāpana. Loaʻa nā hopena o ke kaupaona ʻana mai ka ʻai ʻana i nā calorie he nui, no kahi a lākou i hele mai ai. Nui loa nā ʻāpana hale ʻaina no ka ʻiʻo a me ka pasta a liʻiliʻi loa no nā mea kanu a me nā huaʻai.

* E hahai i nā alakaʻi alakaʻi meaʻai hou (e kipa www.nal.usda.gov/fnic/dga/). Hoʻolaha lākou i ke ʻano kūpono o nā ʻano like ʻole.

Papa inoa papa inoa

I ʻike ai i kāu papaʻai i nā ʻano ʻano kūpono, nānā i kēlā me kēia ʻano meaʻai āu e ʻai ai no ʻekolu mau lā kau. (Hiki ke nānā ʻia kēlā me kēia mea i hoʻokahi wale nō.) Inā ʻoe e nānā ma kahi o 25 mau meaʻai mai nā pūʻulu Pyramid Food Guide USDA a pau - ka palaoa, nā huaʻai, nā huaʻai, ka waiu, a me nā ʻiʻo a me nā meaʻai protein ʻē aʻe - he kūpono kāu ʻai. ke ʻano o nā ʻano, wahi a ka mea noiʻi meaʻai ʻo Katherine Tucker, Ph.D., nāna i hoʻomohala i ka papa inoa. Ke nānā nei ma lalo o 15 mau meaʻai i hiki i kāu papaʻai ke hoʻohana i nā ʻano ʻē aʻe. ʻOiai ʻaʻohe alakaʻi no ka ʻokoʻa i loko o nā pūʻulu, ʻōlelo mai ka noʻonoʻo maʻamau iā mākou e hui a hoʻohālikelike i ka mea hiki. ʻO kahi laʻana, mai ʻai wale i hoʻokahi ʻano iʻa a ʻaʻohe kumu protein ʻē aʻe a i ʻole pasta wale nō a me nā huahana palaoa ʻole.

Nā mānoanoa

* Berena huina holoʻokoʻa

* ʻAi palaoa holoʻokoʻa

* Berena palaoa ʻole

* ʻAi palaoa ʻole

* Pāʻakai

* Laiki

* Pancakes, muffins, biskuit

Nā mea kanu

* ʻO nā lau uliuli a me nā lau lau

* Nā lau-melemele a ʻalani

* Uala keʻokeʻo a me nā mea ʻai aʻa ʻē aʻe

* Nā huahana Tomato

* Nā mea kanu ʻē aʻe

Nā huaʻai

* Nā hua citrus

* Meloni

* Huaai

* Nā hua ʻē aʻe

* Wai momona

Waiwai

* Milk

* Yogurt

* Keiki

* Na mea ai waiu e ae

ʻO nā ʻiʻo a me nā meaʻai protein ʻē aʻe

* Pipi

* Puaa

* ʻO ke ake a me nā ʻiʻo kino ʻē aʻe

* Nā ʻiʻo ʻē aʻe

* Manuʻai manu

* Iʻa

* Huamoa

* ʻO nā pī a me nā pīni i hoʻomaloʻo

* Nati a me na anoano

Nā mea hou aku

* Kuki, keke, mea ʻai ʻai, ʻokiʻoki, mea inu ʻoluʻolu, lole

* Margarine, pata a me nā aila

Nānā no