Maʻalahi ke ʻai ʻana o ka ʻai!

Anter

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ʻO Lora Edwards, luna hoʻomalu hoʻoikaika kino ʻo Austin Austin Resort, koi ʻo ia e hoʻolālā i nā papa ʻaina me ka hoʻohana ʻana i ka papa ʻaina Smart mai ke Kino no ke Ola no nā Wahine (Rodale, 2005) na Pamela Peeke, M.D., M.P.H., he lālā o ka lālā aʻoaʻo aʻoaʻo. ʻO ke akeakamai ma hope o kēia papahana ka hui ʻana o ka protein, carbs a me nā momona momona i kēlā me kēia pāʻina no laila e māʻona ʻoe.

E hana i kāu ʻai ponoʻī, koho i hoʻokahi mea i kēlā me kēia mai nā Pūʻulu A, B a me C, me ka hoʻohui ʻana i kahi mea keu o nā mea kanu nonstarchy mai ka Pūʻulu B (e like me broccoli a i ʻole nā ​​kāloti) ma ka liʻiliʻi ʻelua mau lā i ka lā. E ʻike pono ke ʻai nei ʻoe i kekahi mea i kēlā me kēia ʻehā mau hola.

Pūʻulu A: Proteins Akamai

ʻO nā hua manu, ka tī a me ka waiū momona momona

Keiki, māmā a momona ʻole, 2 oz.

ʻO ka yogurt momona momona, 8 oz.

Huamoa holoʻokoʻa, 1

Nā hua keʻokeʻo, 3 a 4 paha

ʻO nā mea pani hua manu, 1 / 3-1 / 2 kīʻaha

Keiki hale haʻahaʻa, Lowfat

Lowfat (1%) a i ʻole ka waiū momona, 8 ʻoz.

ʻOhi tī momona momona, 1/3 kīʻaha

Iʻa (4 oz.)

ʻO ka pōpoki

Haddock

Salemona

ʻFishhuhu (shrimp, crab, lobster)

Tuna

ʻAi a moa paha (3-4 oz.)

ʻO ka moa moa ʻili ʻole a i ʻole ka ʻūmū pekukū

Lean pipi a puaʻa paha

ʻO kaʻiʻo lean lean, e like me ka ham

Nā meaʻai soya / mea pani hānai

Paty moa soy, 1

ʻO Soy Burger, 1

ʻĪlio wela Soy, 1

Pāhi Soy, 2 oz.

Ka waiū soya, 8 oz.

Nānā Soy, 1 / 4-1 / 3 kīʻaha

Tofu, 4 oz.

Pūʻulu B: Kālepaʻa Kāleka

Nā mea kanu (1/2 kīʻaha i kuke ʻia a i ʻole 1 kīʻaha maka)

Artichoke

ʻO Asparagus

Piʻi

Brokoli

Palukela kupu

Kāpiki

Kāloti

Kāpena

Kelelei

Korn (starchy)

Kukama

Piʻi ʻōmaʻomaʻo

Nā pepa ʻōmaʻomaʻo

ʻO Lettuce

ʻAha

ʻAila

Peas (starchy)

ʻUala, ʻono (starchy)

ʻUmeke

ʻōpae

Pākuʻi

ʻO Tomato

Zucchini

Nā huaʻai (1 hua piha a i ʻole 1 mau kīʻaha berry a i ʻole nā ​​melon chunks)

Apple

Nā hua (strawberry, blueberry)

Nā hua citrus (ʻalani, grapefruit)

ʻO nā hua maloʻo, 1/4 kīʻaha

Mākala, cantaloupe

Nā mānoanoa holoʻokoʻa

Berena palaoa holoʻokoʻa, 1 ʻāpana

ʻO ka ʻeke palaoa holoʻokoʻa, pita a wahī paha, 1/2

Kahi laiki enaena, 1/2 kīʻaha i kuke ʻia

Laiki ʻāhiu mahu, 1/2 kuke i kuke ʻia

Oatmeal, 1/2 kīʻaha kuke

Pāleka, 1/2 kīʻaha kuke

Pūʻulu C: Nā momona momona

ʻApokila, 1/4

Nati: 15 ʻalemona, 20 peanuts, 12 walnut halves (hiki ke helu ʻia he Smart Proteins)

ʻO kaʻaila Olive, 1 punetēpō

ʻAila Canola, 1 punetune

ʻAilā Safflower, 1 punetēpē

Mea ʻai māmā māmā

1/2 ʻāpana o kēlā me kēia Protein Akamai a me 1/2 ʻāpana o kekahi Carb akamai

1 pākeke nut bata ma ke keleka a i ʻole ka ʻāpala i kālai ʻia

ʻO nā mea ʻai ʻole nonstarchy, i kēlā me kēia manawa

1 / ʻāpana o nā nati i kāwili ʻia me ka hapa 1/2 o nā hua maloʻo

1/2 ka ʻeke palaoa a me hummus holoʻokoʻa

Nā Mea ʻai Junk (hoʻopau a ʻai liʻiliʻi paha)

Nā meaʻai i hana ʻia: Ke kō keʻokeʻo, pasta keʻokeʻo, nā kuki, nā ʻāpana, nā pā,

lāʻau kī, kēkapa

Nā ʻiʻo i hana ʻia: Bologna, ʻīlio wela, sausage

ʻO kaʻiʻo ʻulaʻula momona piha, waiū a me ka tī (kiʻekiʻe i ka momona momona)

ʻO nā meaʻai me nā momona trans

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