ʻAi ʻĀkau: Nā Meaʻai Healthwela ʻole i mahalo ʻole ʻia

Anter

• E hoʻohui i nā kīʻaha ʻaoʻao momona a momona hoʻi i kou papaʻai olakino puʻuwai.
• "ʻIke maikaʻi nā mea kanu i ka wā e hana ai wau iā lākou iho i ka home."
• ʻ Tipslelo Aʻoaʻo Mea Ola No ka hōʻoluʻolu ʻana i nā meaʻai maʻalahi
• Ehia mau manawa āu i ʻōlelo ai i kēia? "Makemake au e loaʻa iaʻu ka manawa e kuke ai i nā meaʻai olakino, akā ʻo ka lawe ʻana i ka meaʻai wale nō ka mea e hana me kaʻu papa hana pupule."
• Nā Mea ʻai mama olakino leʻaleʻa no nā keiki
• Makemake ʻoe e ʻai i nā meaʻai olakino. ʻOiaʻiʻo, hana ʻoe, akā hoʻopau ʻoe i ka ʻōlelo ʻana, "ʻAʻole hiki iaʻu ke kōkua i ka ʻai ʻana i nā kanakē a me nā pīpī. Mālama wau ia mea no kaʻu mau keiki."
• Ke hoʻopili nei i kou puʻuwai olakinoʻai me ka paʻakai nui? Huli aku Kinona nā ʻōlelo aʻoaʻo meaʻai no nā meaʻai paʻakai haʻahaʻa calorie e hoʻōla i kēlā kuko.
• ʻIke ʻoe i nā huaʻai a me nā mea kanu kahi kī nui o kou puʻuwai olakino olakino, akā hele hewa lākou ma mua o kou loaʻa ʻana o kahi manawa e ʻai ai. He aha ana lā?
• Makemake au i ke kokoleka !!! Inā hiki iā ʻoe ke pili i ka manaʻo, e ʻike pehea e hiki ai i nā meaʻai māmā calorie liʻiliʻi i loko o kāu papaʻai olakino puʻuwai.
• ʻO ke kokoleka maʻemaʻe ke ala e hele ai i kēlā me kēia manawa āu e makemake ai i nā meaʻai momona momona liʻiliʻi.
• "ʻO wau kahi junkie carb holoʻokoʻa." Inā kamaʻāina paha ia, aloha ʻoe i kēia mau ʻike e pili ana i nā carbs olakino a me nā protein a pehea e pili ai i kāu papaʻai olakino.
• ʻIke ʻoe i ka maikaʻi o ka iʻa no kāu papaʻai olakino puʻuwai kaulike, akā ʻaʻole ʻoe i ʻike i kahi ʻano iʻa iʻa maikaʻi e ʻoluʻolu i kāu mau ʻono.
• Nā meaʻai iʻa iʻa maikaʻi:
• "ʻOi aku wau i ka manawa nui i ke kakahiaka e ʻūlū ai i kahi ʻaina awakea ke keʻena olakino."
• "ʻIke wau e aʻo wau pehea e hoʻonui ai i ka fiber i loko o koʻu puʻuwai olakino olakino, akā huhū koʻu ʻōpū ke ʻai au i nā meaʻai momona kiʻekiʻe."
• Nānā no

E hoʻohui i nā kīʻaha ʻaoʻao momona a momona hoʻi i kou papaʻai olakino puʻuwai.

He aha ka mea e pale ai iā ʻoe mai ka ʻai pono? Maliʻa nui paha ʻoe e kuke (kali wale a lohe ʻoe i kā mākou ʻōlelo aʻoaʻo no ka ʻai maʻalahi wikiwiki!) A i ʻole hiki ke ola me ka ʻole o nā mea momona. He mea ʻole kāu mau kumu no ka pili ʻole i ka papaʻai olakino puʻuwai, he maʻalahi maʻalahi ka poʻe loea.

ʻAʻole pono ʻoe i ka meaʻai meaʻai e haʻi iā ʻoe i kou kino ke nānā a maikaʻi loa i ka ʻai mau ʻana o nā huaʻai, nā mea kanu, nā kīʻaha piha, a me ka protein lean. He no-brainer kēlā. Akā ʻoiai ʻoe e ʻike ʻoi aku ka maikaʻi, manaʻo pinepine paha ʻoe i kekahi kumu e lele i nā meaʻai olakino e makemake ai i nā mea momona ʻole. (ʻOiaʻiʻo, ʻōlelo ka hapakolu o nā poʻe mākua e hoʻolele mau lākou i ka ʻai ʻana i nā meaʻai olakino no ka mea ʻaʻohe meaʻai, e like me ka noiʻi ʻana a ka American Dietetic Association.) Malia paha ʻo kāu papa hana pupule, makemake pepehi kanaka, a i ʻole ka lā hoʻomaha momona. nā mea maikaʻi a kou makuahine i hoʻouna ai i ka home me ʻoe no ka hewa.

Akā no kēlā me kēia keʻakeʻa ʻai pono, aia he maʻalahi maʻalahi i ka hoʻoponoponoʻai olakino naʻau. Ua noi mākou i nā loea meaʻai e hāʻawi i nā ʻōlelo aʻoaʻo meaʻai maʻalahi e kōkua iā ʻoe e ʻimi i kahi ala e pili ana i nā pilikia meaʻai olakino maʻamau- a hāʻawi iā ʻoe i nā ʻōlelo aʻo kūpono e pili ana i ka lele-hoʻomaka i kahi hoʻolālā meaʻai olakino āu e makemake ai e pili i kēlā me kēia lā, ʻaʻohe kumu. .

"ʻIke maikaʻi nā mea kanu i ka wā e hana ai wau iā lākou iho i ka home."

"ʻO nā hewa nui i hanaʻia e nā kānaka i ka hoʻomākaukauʻana i nā mea kanu,ʻo ia ka hoʻomaʻamaʻaʻana a me ka hoʻohaʻahaʻaʻana iā lākou," wahi a Connie Guttersen, R.D., Ph.D., he kumu aʻo ma ka Culinary Institute of America ma St. Helena, Kaleponi, a me ka mea kākau o ʻO ka Sonoma Diet. No laila inā ʻoe e mahu, kālua, a i ʻole ʻūlū.

1. E ʻoki liʻiliʻi i kāu manawa kuke maʻamau (e mau ana ka ʻalaʻala ke wehe ʻoe iā lākou mai ka wela).
2. E kiola iā lākou i ka mea a nā kākāʻōi i kapa aku ai he "sauce sauce", a me ke kau.

No kahi mea wikiwiki no kāu kīʻaha ʻaoʻao mea kanu, e hoʻāʻo i kēia vinaigrette:

1. E hoʻokuʻi i nā ʻāpana like o ka ʻaila ʻoliva a me ka wīnega balsamic me ka ½ teaspoon o kēlā me kēia kālika liʻiliʻi a me ka sinapi.
2. E kīloi i kāu pā me kahi pīpī o nā ʻalemona i hoʻomoʻa ʻia a i ʻole nā ​​ʻano ʻumeke a i ʻole nā ​​mea kanu hou e like me cilantro, basil, a chives paha.

A laila, e ʻike pehea e koho ai i nā koho kūpono ke hana nei i nā meaʻai maʻalahi. Eia nā koho meaʻai olakino naʻau no kāu ʻai wikiwiki wikiwiki.]

ʻ Tipslelo Aʻoaʻo Mea Ola No ka hōʻoluʻolu ʻana i nā meaʻai maʻalahi

Ehia mau manawa āu i ʻōlelo ai i kēia? "Makemake au e loaʻa iaʻu ka manawa e kuke ai i nā meaʻai olakino, akā ʻo ka lawe ʻana i ka meaʻai wale nō ka mea e hana me kaʻu papa hana pupule."

Inā ʻoe e ʻōlelo pinepine, e noʻonoʻo i kēia ʻōlelo aʻoaʻo olakino naʻau e kōkua iā ʻoe e hoʻohui i nā meaʻai olakino i kāu papaʻai, me ka ʻole o ka hassle:

1. E kiʻi i nā meaʻai olakino no kāu papa nui a hoʻohui i nā ʻaoʻao wikiwiki i ka home.
   Nutrition facts: I nā lā ʻai nā mea ʻai, hoʻopau lākou i 226 mau calorie hou a me 10 mau keu momona o ka momona, e like me kahi noiʻi mai ke Kulanui o Texas ma Austin.
2. E hoʻāʻo i kēia wili akamai: E poʻo i ka supermarket ma kahi o ka hale ʻaina meaʻai wikiwiki. E ʻike ʻoe i nā koho papaʻai olakino naʻau.

Koho ʻai maʻalahi wikiwiki 1: ʻO kahi moa rotisserie i kālua ʻia me ʻelima mau minuke couscous palaoa a me nā mea kanu hau hau āu e hana ai ma ka home. (Inā kūleʻa maoli ʻoe, e hopu i nā mea ʻai mai ka pā salakeke.)

Koho ʻai maʻalahi wikiwiki 2: ʻO kahi ʻiʻo salmon i hoʻomoʻa ʻia mai ka ʻāpana meaʻai i hoʻomākaukau ʻia me ka salakeke i ʻeke a me ka quinoa, kahi huaʻai holoʻokoʻa kiʻekiʻe i mākaukau e ʻai i loko o 15 mau minuke.

Koho i nā meaʻai maʻalahi wikiwiki 3: Ma kahi hoʻolālā papaʻai olakino puʻuwai a e ʻimi nei i kahi mea māmā? "E hoʻāʻo i kahi ʻōwili palaoa piha a me ka sopa i hoʻokumu ʻia i ka broth mai ka hale kūʻai deli (ʻoi aku ka haʻahaʻa o ka sodium ma mua o ka sopa canned no ka mea ʻaʻole pono ia i ka paʻakai ma ke ʻano he mea mālama), a laila e hoʻolei i nā mea kanu ʻē aʻe a i ʻole nā ​​pī kini i ka home," wahi a ia. ʻO Malia Curran, kahi aʻoaʻo aʻoaʻo no ka mākeke ʻai holoʻokoʻa.

Nutr pono: "E hoʻokele wale i nā kīʻaha i hoʻomākaukau ʻia, nā kīʻaha pasta, a me nā salakeke me ka mayo," wahi a Elizabeth Ward, R.D., ka mea kākau o ʻO ke alakaʻi Pdiet Idiot i nā Pyramid Meaʻai Hou. "Mālama lākou i ka ʻūlū ʻana i nā calories huna."

He makuahine hana ʻoe? Inā pēlā, e hoʻomau i ka heluhelu ʻana e ʻike ai i nā ʻōlelo aʻoaʻo no nā meaʻai māmā olakino no nā keiki.

Nā Mea ʻai mama olakino leʻaleʻa no nā keiki

Makemake ʻoe e ʻai i nā meaʻai olakino. ʻOiaʻiʻo, hana ʻoe, akā hoʻopau ʻoe i ka ʻōlelo ʻana, "ʻAʻole hiki iaʻu ke kōkua i ka ʻai ʻana i nā kanakē a me nā pīpī. Mālama wau ia mea no kaʻu mau keiki."

ʻAno kamaʻāina paha ʻoe? Pono kēia mau ʻōlelo aʻoaʻo meaʻai e alakaʻi iā ʻoe a me kou ʻohana ma ke ala pololei:

"He mea hoʻowalewale iki kēia no nā mea āpau inā ʻaʻohe loaʻa kēia mau meaʻai āpau i loaʻa," wahi a Marilyn Tanner, R.D., he keiki hānai pediatric ma ke Kula Nui Lapaʻau o Wakinekona ma St. "ʻAi paha kāu mau keiki i nā meaʻai olakino like me ʻoe."

Aʻo ʻo ia i nā ʻohana e hoʻololi lohi a maʻalahi mai nā mea hoʻopiʻi maʻamau i nā meaʻai maikaʻi (graham crackers ma luna o nā kuki, nā ʻōpala i hoʻomoʻa ʻia ma luna o ka maʻamau, ka waiū kokoleka ma luna o ka soda - ma ke ʻano maʻamau, ke hoʻololi wale nei i nā meaʻai momona maikaʻi ʻole me nā meaʻai maikaʻi leʻaleʻa no nā keiki i ʻoi aku ka maikaʻi. ʻO ʻoukou āpau. "Maikaʻi maoli nā kamaliʻi i ka hoʻololi ʻana," i ʻōlelo ʻo ia.

Nā ʻōlelo aʻoaʻo pono bonus: A laila e hele i kekahi manawa no ka hana pono maoli, e like me kahi ʻāpana keke i ka hale ʻaina a i ʻole kahi ʻeke M&M ma nā kiʻiʻoniʻoni. "E hōʻano hou i kēia mau meaʻai e like me ka 'mālama ʻana i kekahi manawa' i kāu huakaʻi ʻohana kūikawā, ʻaʻole nā ​​mea i loko o ka hale i nā manawa āpau," i ʻōlelo ʻo ia. ʻO nā mea maikaʻi i hoʻomalu ʻia e nā ʻāpana, e like me nā ʻāpana kuki he 100-kalori a i ʻole nā ​​pā kī ʻaha leʻaleʻa, e holo pū paha-akā inā hiki iā ʻoe ke kū ma hoʻokahi.

Makemake ʻoe i kekahi mau meaʻai paʻakai haʻahaʻa calorie? E heluhelu! [Poʻomanaʻo = Nā meaʻai māmā paʻakai calorie haʻahaʻa: e ʻike i nā ʻōlelo aʻoaʻo pono e pili ana i nā meaʻai māmā.]

Ke hoʻopili nei i kou puʻuwai olakinoʻai me ka paʻakai nui? Huli aku Kinona nā ʻōlelo aʻoaʻo meaʻai no nā meaʻai paʻakai haʻahaʻa calorie e hoʻōla i kēlā kuko.

Kōkua ʻai pono: Mai hoʻokaumaha e pili ana i ka pīpī paʻakai āu i kau ai i kāu ʻuala i hoʻomoʻa ʻia a i ʻole i ke pola o ka popcorn ea-lele. E ho'āʻo wale e pale i ka mauna o ka paʻakai huna ʻia i loko o ka meaʻai i hana ʻia a hale ʻaina.

Nutr pono: ʻO ka paʻakai i ka meaʻai a me nā meaʻai hale ʻaina kokoke i 80 pakeneka o ka 3,000-plus milligrams (mg) o ka sodium e ʻai ai ka wahine maʻamau i kēlā me kēia lā; ʻO ka palena o ka meaʻai olakino maikaʻi loa o ka naʻau he 2,300 mg i kēlā me kēia lā. "Ke loaʻa nei ka sodium i ka poʻe ma nā wahi a lākou e makemake ʻole ai a makemake paha ia," wahi a David Katz, MD, ka luna o ka Yale-Griffin Prevent Research Center ma ke Kulanui ʻo Yale.

Nutr pono: Hiki i ka sodium ke hoʻonui i kou pilikia o ka puʻuwai, ke koko kiʻekiʻe, a me ka hahau ʻana. ʻElua mau punetēpu o ka ʻaihue salakeke, no ka laʻana, hiki ke loaʻa i ka nui o ka sodium (a hiki i 505 mg) e like me 3 auneke o nā ʻuala, ʻoiai ʻo kahi loina nui o ka lo mein ma kahi o Kina kahi i loaʻa ai ka waiwai ma mua o hoʻokahi lā!

Kōkua ʻai pono: Ke kūʻai ʻana no nā meaʻai olakino pūʻolo, e hoʻohālikelike i nā lepili e ʻike i ka makana haʻahaʻa loa i ka sodium - ʻoi aku ka maikaʻi o nā koho o nā meaʻai māmā paʻakai liʻiliʻi no kahi papaʻai olakino naʻau. "Inā hoʻomaka ʻoe e kālailai i nā lepili e koho ai i nā meaʻai sodium haʻahaʻa a inā ʻoki ʻoe i kāu mau wahi ʻaina i ka hapalua, e loaʻa nō kahi lumi i kāu paʻakai sodium e pīpī i kahi paʻakai ma nā meaʻai," wahi a Katz. "Ma laila ʻoe e ʻono loa ai."

ʻIke e pili ana i nā ʻike pono e pili ana i nā huaʻai a me nā mea kanu? E hoʻomau i ka heluhelu! [Poʻo = Kaʻai olakino puʻuwai: mālama i nā mea olakino olakino e like me nā huaʻai a me nā mea ulu.]

ʻIke ʻoe i nā huaʻai a me nā mea kanu kahi kī nui o kou puʻuwai olakino olakino, akā hele hewa lākou ma mua o kou loaʻa ʻana o kahi manawa e ʻai ai. He aha ana lā?

Manaʻo kōkua olakino naʻau # 1: ʻO ka mea mua, e hōʻoia i ke kūʻai ʻana i ka nui kūpono.

Nutr pono: "Ma ka laulā, mālama wale nā ​​huaʻai a me nā mea kanu hou ma kahi o ʻehiku mau lā, no laila e kiʻi wale i nā mea āu e pono ai no ka pule," wahi a Adel Kader, Ph.D., he polofesa e puka mai ana ma hope o ka hōʻiliʻili ʻana i ka physiology ma ke Kulanui o Kaleponi, Davis .

Manaʻo kōkua olakino naʻau # 2: E mālama pono i nā hua a me nā lau. E mālama i nā huahana ma ka papa ʻelua a ʻekolu paha i loko o kāu pahu hau-a, i kekahi mau hihia, ma kahi wahi koʻikoʻi ma kāu pā kīhini-ma kahi o ka pahu crisper.

Nutr pono: "E hopu mua nā maka i nā mea ʻai ma ka maka maʻalahi, no laila ʻaʻohe o lākou manawa e hōʻino ai," wahi a Ward. ʻO nā mango, nā ʻōmato, a me ka maiʻa i hoʻopau hou ʻole ʻia. "E noho hou ana nā huahana ʻē aʻe ma ka papa friji e like me ka mea i loko o ka crisper," wahi a Kader.

Manaʻo kōkua: Paipai pū ʻo Kader i ka mālama ʻana i kāu huahana i loko o nā ʻeke lahilahi i loaʻa iā ʻoe i ka ʻāpana hua. "Hoʻolālā ʻia kēia mau mea e hoʻokuʻu i ka makū a me nā kinoea e hoʻopuka kūlohelohe nā hua a me nā mea kanu; hoʻoikaika ʻelua i ka palaho," wahi a Kader. A, no ka mea ke hoʻokuʻu ʻia ke ʻano o nā hua ʻaila i kona hoʻomau ʻana e oʻo hiki ke hōʻino i nā mea kanu ʻē aʻe kokoke, e mālama kēia mau meaʻai olakino mai kekahi i kekahi. Inā hoʻomaka kekahi mea e huli, e hoʻoneʻe iā pronto a i ʻole e pāhola ʻia nā spore fungal i ke koena o ka huahana.

Makemake ʻoe e ʻai i nā meaʻai olakino - akā ʻaʻole hiki iā ʻoe ke hele i loko o ka lā me ka ʻole o kahi mea momona. Huli aku ʻO ke kino nā meaʻai meaʻai e pili ana i nā meaʻai momona haʻahaʻa calorie.[header = Nā meaʻai momona haʻahaʻa calorie: hiki ke komo ke kokoleka i kou puʻuwai i ka meaʻai olakino.]

Makemake au i ke kokoleka !!! Inā hiki iā ʻoe ke pili i ka manaʻo, e ʻike pehea e hiki ai i nā meaʻai māmā calorie liʻiliʻi i loko o kāu papaʻai olakino puʻuwai.

ʻO ka mea mua, eia kahi mea hōʻoluʻolu momona! Inā ʻaʻole hiki iā ʻoe ke ola i hoʻokahi lā me ka ʻai ʻole ʻana i kahi mea ʻono, e ʻoliʻoli i hoʻokahi auneke o ke kokoleka ʻeleʻele.

Nutr pono: ʻO kahi auneke o ka kokoleka pouli he 150 wale nō calories, ma kahi o kāu mālama maʻamau. "He meaʻai olakino kūpono ia," wahi a Katz. Ua ʻike ʻia kekahi mau noiʻi i kāna flavonoids - kahi ʻano antioxidant - hiki ke hoʻohaʻahaʻa i ke kahe o ke koko a hoʻomaikaʻi i ke kaapuni, ʻelua mau mea i pale aku i nā maʻi puʻuwai a pono i kāu puʻuwai olakino olakino.

Nā meaʻai kūpono hou aʻe: Hāʻawi ke kokoleka pouli ma kahi o ʻelua mau antioxidant e like me nā ʻano waiū. Hoʻokahi auneke wale nō e kaena aku ai i kēia mau hui hakakā hakakā maʻi ma mua o 1½ mau kīʻaha o nā blueberry (ʻo kekahi o nā meaʻai olakino momona-ʻoi loa), e like me kahi anamanaʻo USDA.

ʻO ke kokoleka maʻemaʻe ke ala e hele ai i kēlā me kēia manawa āu e makemake ai i nā meaʻai momona momona liʻiliʻi.

Loaʻa paha i nā meaʻai kokoleka e like me nā brownies a me nā kuki kokoleka kokoleka, akā ua hoʻokau pū ʻia me ka waiūpaka a me ke kō, no laila ʻaʻole ia he meaʻai olakino maoli a ʻaʻole nō ke ala maikaʻi e kiʻi ai i kāu mau antioxidant, wahi a Katz.

Kōkua ʻai pono: E nānā i ka ʻaukā kokoleka i hana ʻia me ka hapa nui he 60 pakeneka - ʻo ke kiʻekiʻe o ka pākēneka, ʻo ka liʻiliʻi o ke kō i hoʻokomo ʻia i loko.

Kōkua ʻai pono: ʻAʻole makemake i ke kokoleka ʻeleʻele? Hiki iā ʻoe ke loaʻa nā keu pono like mai ka cocoa wela. E hoʻohana i ka koko maoli; He liʻiliʻi nā flavonoids i nā mana i hoʻoponopono ʻia e Dutch (e ʻōlelo ʻia "koko i hana ʻia me ka alkali" ma ka papa inoa meaʻai.

Ke haʻohaʻo nei e pili ana i ka hana o nā haʻuki i nā meaʻai olakino. E heluhelu e pili ana i ka ʻike nui e pili ana i nā carbs olakino!

"ʻO wau kahi junkie carb holoʻokoʻa." Inā kamaʻāina paha ia, aloha ʻoe i kēia mau ʻike e pili ana i nā carbs olakino a me nā protein a pehea e pili ai i kāu papaʻai olakino.

ʻOiai ʻo ka kumu nui o ka wahie o ka lolo, pono ka wīwī. Eia nā ʻike hou aʻe e pili ana i ka hana a nā carbs olakino - a mai - pāʻani i kāu papaʻai olakino.

Nutr pono: "ʻO ka ʻai ʻana i nā ʻeke mammoth a i ʻole nā ​​​​kuki hiki ke hoʻoulu i ka makemake no nā kalapona hou aʻe - a hiki ke hoʻopaʻa i nā paona keu," wahi a Ward. ʻO nā carbs olakino maikaʻi ʻole e loaʻa nei iā ʻoe (e like me ka berena a me nā mea momona) ʻaʻole ʻoluʻolu loa, no laila maʻalahi lākou i ka ʻai. Hoʻohui hou lākou

Kōkua ʻai pono: Ma ka hoʻohui ʻana i ka protein i kēlā me kēia pāʻina a me ka meaʻai māmā, e pale aku ʻoe i ka "hina kō."

Nutr pono: "Ma muli o ka hoʻokahe mālie ʻana, e hoʻomau ka protein iā ʻoe i ʻoi aku ka lōʻihi ma mua o nā kalapona i hoʻomaʻemaʻe ʻia, ʻo ia ka mea e kōkua iā ʻoe e ʻai liʻiliʻi," wahi a Ward.

Kōkua ʻai pono: Hoʻokomo i ka pīpī wīwī a me nā moa i kāu mau meaʻai.

Kōkua ʻai pono: Inā ʻaʻole ʻoe he peʻa ʻiʻo, e hoʻāʻo i ka tī wai (me ka protein i kēlā me kēia kīʻaha ma mua o kahi hamburger), nā hua, nā hua soy, nā pīni, a me nā salmon kēpau a i ʻole nā ​​tuna māmā.

E kamaʻilio e pili ana i ke tuna, e heluhelu e ʻike hou aʻe e pili ana i nā lawaiʻa iʻa olakino!

ʻIke ʻoe i ka maikaʻi o ka iʻa no kāu papaʻai olakino puʻuwai kaulike, akā ʻaʻole ʻoe i ʻike i kahi ʻano iʻa iʻa maikaʻi e ʻoluʻolu i kāu mau ʻono.

ʻO ka mea pōmaikaʻi, ʻaʻole i kēlā me kēia ʻano iʻa iʻa kahi ʻono ikaika a ʻaʻala paha. Eia kekahi ʻōlelo aʻoaʻo a me nā ʻoiaʻiʻo e kōkua iā ʻoe e koho i ka iʻa ʻoi loa no kou papale.

Kōkua ʻai pono: E hoʻāʻo i nā ʻano iʻa liʻiliʻi i nā ʻano iʻa like ʻole i mua o ke kākau ʻana i ka iʻa iʻa no ka maikaʻi. Ma hope o nā mea āpau, ʻo ia kekahi o nā meaʻai maikaʻi loa e ola ai ka naʻau.

Kōkua ʻai pono: ʻO kahi iʻa i hoʻomoʻa ʻia ʻehā auneke i loaʻa he 150 wale nō calories a hoʻolako i nā protein i ʻoi aku ma mua o ka burger a ʻoi aku ka potassium ma mua o ka maiʻa. ʻO ka iʻa kekahi o nā kumu liʻiliʻi o ka omega-3 fatty acids e kōkua i ka pale ʻana i kou puʻuwai a me kou hoʻomanaʻo.

Kōkua ʻai pono: "Pelu maikaʻi ka Tilapia, cod, flounder, a me nā bass kai me nā mea ʻono ʻē aʻe, no laila inā ʻoe makemake i ka mea a lākou i wili ai, makemake paha ʻoe e like me kēia mau ʻano," wahi a David Pasternack, chef ma ka hale ʻaina iʻa iʻa ʻo Esca ma New York City. a me ka mea kākau o ʻO ke kanaka ʻōpio a me ke kai, he puke piha i nā meaʻai lawaiʻa iʻa olakino.

Nā meaʻai iʻa iʻa maikaʻi:

Koho 1: Hoʻomākaukau hoʻokahi-pan: palaki iʻa me ka aila ʻoliva, kāpīpī me ka paʻakai o ka moana a me ka pepa, a hoʻomoʻa pū me nā lālā hou o nā mea kanu e like me ka rosemary a me ka pāhiri, a me kaʻuala ʻulaʻula i hoʻolapalapa ʻia.

Koho 2: E noʻonoʻo e hoʻohui i ka iʻa ma ke ʻāpana o kahi pā ma mua o ka hoʻolilo ʻana iā ia i papa nui. No ka laʻana, e hoʻololi i ka flounder no ka moa i loko o ka chowder a i ʻole e hoʻolei i ka tuna ma luna o kahi salakeke ʻōmaʻomaʻo nui.

Pono i nā ʻōlelo aʻo e pili ana i nā manaʻo awakea o ke keʻena olakino? E hoʻomau i ka heluhelu! [Poʻo = Nā manaʻo awakea o ke keʻena olakino: ʻeke ʻeleʻele i kou ala i kahi papaʻai olakino naʻau.]

"ʻOi aku wau i ka manawa nui i ke kakahiaka e ʻūlū ai i kahi ʻaina awakea ke keʻena olakino."

E noʻonoʻo i kēia mau ʻike meaʻai. Hiki paha iā lākou ke hoʻololi i kou manaʻo!

Nutr pono: ʻO ka ʻeke palaunu kahi manaʻo maikaʻi i ka ʻaina awakea no ka mea kōkua ia i ka pale ʻana i nā splurges ʻōnaehana a mālama i kāu mau calorie a me ka momona i ka nānā.

Nutr pono: Inā ʻaʻole hiki iā ʻoe ke loaʻa ka manawa e hana ai i kēlā me kēia lā, e hoʻāʻo e hana i kēlā me kēia pule-e supersize wale i kāu ʻeke awakea: "Hāʻawi wau i kaʻu mau mea kūʻai aku i kahi papa inoa o nā mea pono e kūʻai ai i ka Lāpule a lawe mai i ke keʻena i ka Pōʻakahi i hiki iā lākou hoʻolei pū i nā lunches hana maʻalahi i ka manawa o ka hebedoma e mālama ana iā lākou i ka nui o nā calorie a me ke kālā ma luna o ka meaʻai wikiwiki a i ʻole ka mīkini mīkini kūʻai, "wahi a Keri Glassman, RD, he kālaʻaiʻai ma New York City. Aia ma kāna papa inoa mea kūʻai aku kēia mau mea no kāu mau manaʻo awakea o ke keʻena olakino.

• kahi pahu o nā pahū pahū (e like me Ryvita; $ 3 i nā mākeke nui);
• kekahi mau pahu o ka yogurt momona momona;
• nā pākeke pākēnū pākahi (e hoʻāʻo iā Justin's Organic Classic; $ 6 no 10; justinsnutbutter.com);
• kekahi o nā ʻāpana hoʻokahi o ka tī o ka momona momona momona;
• hoʻokahi pūʻolo tuna;
• hoʻokahi ʻeke o kēlā me kēia kāloti pēpē a me nā peʻa paʻi, nā ʻāpala a me ka maiʻa;
• kahi ʻeke ʻāmona a i ʻole nā ​​walnuts;
• he mau pūʻolo o ka sopa hikiwawe haʻahaʻa.

ʻO ka mea hope loa, ʻike paha ʻoe iā ʻoe iho e haʻohaʻo ana e pili ana i ka hoʻonui ʻana i ka fiber i loko o kāu puʻuwai olakino olakino. Mai noʻonoʻo hou aʻe! [Poʻo = Pehea e hoʻonui ai i ka fiber: ʻike i nā pōmaikaʻi o ka fiber i kāu papaʻai olakino.]

"ʻIke wau e aʻo wau pehea e hoʻonui ai i ka fiber i loko o koʻu puʻuwai olakino olakino, akā huhū koʻu ʻōpū ke ʻai au i nā meaʻai momona kiʻekiʻe."

Nā meaʻai kūpono # 1: Hiki i kahi lāʻau nui o ke fiber ke hoʻokūʻiwa i kāu ʻōnaehana digestive, mahalo i nā bacteria e hoʻokuʻu ana i ke kinoea e wāwahi i ka fiber i loko o kou ʻōpū.

Nā meaʻai kūpono # 2: "Hoʻololi kou kino i ka fiber keu i loko o ʻelua a ʻekolu pule a ʻaʻole paha e loaʻa iā ʻoe kekahi mau hōʻailona inā e hoʻonui ʻoe i kāu ʻai i nā hoʻonui 5-gram," wahi a Joanne Slavin, Ph.D., he polopeka o ka meaʻai ma ke Kulanui o ʻO Minnesota ma Minneapolis.

Nā meaʻai kūpono # 3: ʻO ia ka mea e pili ana i ka nui i nā ʻāpana ʻelua o ka palaoa palaoa piha, 1 mau kīʻaha o nā strawberry, a i ʻole ka ʻ¾ cup o ka nui o nā cereal fiber. "No laila inā ʻoe e ʻai ana ma kahi o 15 grams o ka fiber i kēlā me kēia lā, e hoʻonui i kāu intake i 20, kali i ʻelua mau pule, a laila e piʻi hou i 25, ʻo ia ka nui i ʻōlelo ʻia," wehewehe ʻo Slavin.

Nā meaʻai kūpono # 4: ʻO kahi ala e pale ai i ka hōʻoluʻolu ke aʻo ʻoe pehea e hoʻonui ai i kāu lawe ʻana i ka fiber e inu i ka wai he nui e hoʻomau i nā mea e neʻe ana i loko o kāu ʻōnaehana digestive.

Pono ia e hoʻāʻo e aʻo pehea e hoʻonui ai i ka fiber i kāu papaʻai, ʻo ia hoʻi nā hoʻolālā papaʻai olakino puʻuwai, no ka mea e hoʻoliʻiliʻi ia i nā pae kolesterol a kōkua iā ʻoe e wīwī no ka mea he haʻahaʻa-cal nā meaʻai a me ka hoʻopiha. Hoʻohui, "aia kekahi mau hōʻike e hiki i ka papaʻai kiʻekiʻe-fiber ke pale i ka 1 pakeneka o nā calori mai ka lawe ʻia ʻana e ke kino," wahi a Slavin. "ʻO ia ka like o ka lilo ʻana o 2 paona i kēlā me kēia makahiki me ka hoʻāʻo ʻole maoli."

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