ʻIke a me ka pale ʻana i nā Calories Empty

Anter

• Keʻike nei i nā calories nele
• Hōʻalo
  
• Nā meaʻai e ʻai ai
• Nā meaʻai olakino
  
• ʻO ka lawe lawe ʻana

ʻO ka ʻai ʻana i ka papaʻai olakino

Ke nānā nei ʻoe e ʻai i ka papaʻai olakino? Ua lohe paha ʻoe ʻaʻole pono ʻoe e hoʻopihapiha i nā calorie nele.

ʻO ka nui o nā meaʻai pūʻolo āu e ʻike ai ma ka hale kūʻai kūʻai i loaʻa nā calorone nele. ʻO ke kumu o kēia, ʻaʻohe waiwai waiwai nui o lākou. Ma kahi o lākou, hāʻawi lākou i kou kino i ka momona momona a hoʻohui i nā kō, i hiki ai ke alakaʻi i ka loaʻa ʻana o ke kaupaona a me nā hemahema o ka meaʻai.

Eia hou aʻe e pili ana pehea e hiki ai iā ʻoe ke loaʻa nā meaʻai me ka meaʻai maikaʻi loa e hoʻoulu ai i kou lā.

Keʻike nei i nā calories nele

E ʻike ai i nā meaʻai i loko o nā calories nele, pono ʻoe e heluhelu i nā lepili. ʻO ka mea āu e ʻimi nei nā momona paʻa a me nā kō kō.

ʻO nā momona momona nā momona e paʻa paʻa a hiki i ka mahana o ka lumi. Hoʻopili lākou i nā mea e like me ka bata a me ka pōkole.

ʻO nā kō i hoʻohui ʻia he kō, he syrup pinepine, i hoʻohui ʻia i nā meaʻai ke hana ʻia. Hiki i kēia mau mea hoʻohui ke hoʻonoono i ka meaʻai - maikaʻi loa, ʻoiaʻiʻo.

ʻO ka pilikia ʻoiai inā ʻono ka meaʻai, ʻaʻole paha e hāʻawi i kou kino i ka mea e pono ai ke ola.

"Empty" ʻo ia hoʻi "ʻaʻohe mea i loaʻa." I ka wā e pili ana i ka meaʻai, hakahaka ke ʻano o ka meaʻai i loko o ka liʻiliʻi a ʻaole paha he mau wikamina a minelala paha. I nā huaʻōlelo ʻē aʻe, ʻaʻole hāʻawi kēia mau meaʻai i kahi mea waiwai i kou kino ma mua o nā calorie e hana i nā paona keu.

Hōʻalo

• Hana nā mea like me nā pōpō pūʻolo, nā kuki, a me nā donati i nā kō a me nā momona paʻa.
• ʻO nā mea inu e like me ka soda, nā haʻuki a me nā mea inu ikehu, a me nā mea inu hua i loko o nā kō.
• Loaʻa i ka Cheese, ka ʻaikalima, a me nā waiū momona momona piha i kahi momona maikaʻi.
• ʻO nā meaʻai e like me ka sausage, ʻīlio wela, puaʻa, a me nā iwi ʻaoʻao i piha ka momona momona.
• ʻO ka meaʻai wikiwiki - e like me ka pizza, nā pākī, nā wīwī french, nā waiū waiū, a me nā mea ʻē aʻe - loaʻa pinepine nā kō a me nā momona paʻa.
• Hiki i nā kope paʻa a me nā kaho kope ke komo i nā kō a me nā momona paʻa.

ʻAʻole nō ʻoe e ʻike inā ʻai nui ʻoe i nā calorie nele? E nānā a puni kāu hale kūʻai kūloko. Loaʻa ka hapa nui o nā meaʻai me nā calories hakahaka ma nā ʻaoʻao waena o ka hale kūʻai. Hoʻomoʻa pinepine lākou i nā meaʻai i hoʻoponopono ʻia i nā pono e hoʻohui i ke kō a me ka momona. E aʻo i nā ala ʻoi loa e hōʻoki i ka ʻai ʻana i ka meaʻai maikaʻi ʻole.

Nā meaʻai e ʻai ai

Paipai ka poʻe loea i ka poʻe ma kahi o 30 pākēneka o kā lākou mau calorie o kēlā me kēia lā mai ka momona a ʻai ʻia ma mua o ʻeono a ʻeiwa mau teaspoons o nā kō i hoʻohui ʻia.

ʻO nā meaʻai e hana i kahi papaʻai olakino e ʻike ʻia ma ka anapona o kāu hale kūʻai. ʻO ka hapa nui o lākou ʻaʻohe pūʻolo no ka mea mai lākou mai ka honua a i ʻole hana ʻole ʻia ma kahi ʻano ʻē aʻe. ʻO ka hopena, ʻaʻole i loko o lākou nā momona a me nā kō i hoʻohui ʻia.

Nā meaʻai olakino

• nā huaʻai hou - nā ʻoma, ʻalani, hua, maiʻa, melon
• nā mea kanu, hou a paʻa paha - kāloti, greens greens, broccoli, beets
• palaoa āpau - palaoa palaoa āpau, laiki palaunu, pastas palaoa holoʻokoʻa
• protein protein - nā hua, nā piʻa, nā iʻa, nā nati, nā moa, a me nā ʻiʻo wīwī ʻē aʻe
• legume - nā pīni a me nā lihi
• waiū - nā waiū momona momona, nā paʻi waiū, a me ka yogurt

ʻO kekahi o kēia mau meaʻai, e like me nā hua hou, mai hele mai me nā lepili. No kēlā mau mea e hana ana, makemake paha ʻoe e nānā i nā huaʻōlelo ʻo Food and Drug Administration (FDA) e like me "ʻaʻohe kō i hoʻohui ʻia" a i ʻole "momona haʻahaʻa" a i ʻole "kahi meaʻai calorie haʻahaʻa." No ka lawe ʻana i kēia mau lepili, pono i ka meaʻai e hoʻokō i kekahi mau kulekele i manaʻo ia ʻaʻohe ona hana kūikawā, hoʻololi, a hoʻoponopono hou paha.

ʻO ke kumumanaʻo e ʻike kekahi mau kānaka i ka maikaʻi ke hoʻāʻo e ʻai i nā mea olakino hou aku e "ʻai i ke ānuenue." Maʻalahi loa ia e like me ke kani. E hoʻāʻo e hana i kēia lā i kahi lā ʻulaʻula a ʻalani a hoʻopiha i nā meaʻai e like me nā ʻala, nā ʻalani, a me nā kāloti. I ka lā ʻapōpō e noʻonoʻo i nā pepa melemele, ka palaoa melemele, nā pīni ʻōmaʻomaʻo, a me nā kale. ʻO nā blueberry, nā uala poni, a me nā blackberry nā koho maikaʻi no ka hopena ʻē aʻe o ka laulā kala. Mai poina i ke keʻokeʻo - nā meaʻai e like me ka maiʻa, cauliflower, a me nā parsnips i piha i nā mea momona a me nā ʻono.

Inā hoʻowalewale kāu hale kūʻai iā ʻoe me nā meaʻai i piha i ka calorie-piha, e noʻonoʻo e hele i kahi kūmu mahiʻai a i ʻole ka mākeke mahiʻai e hoʻopaʻa i nā mea olakino a me nā meaʻai āpau i ka wā kau.

ʻO ka lawe lawe ʻana

Loaʻa paha iā ʻoe nā calories hakahaka i loko o kāu waihona i kēia manawa. Ua wehewehe ʻo ka ʻoihana mahiʻai ʻo ʻAmelika Hui Pū ʻIa i ka hala ʻana o kekahi mau calory ma kāu papaʻai. Ehia pololei? ʻO ke kaulike ke kī. E hoʻāʻo e kau palena iā ʻoe iho i 75 mau kalori a i ʻole ʻoi iki o kēia mau meaʻai i kēlā me kēia lā. Ma ka liʻiliʻi loa, makemake paha ʻoe e hoʻomaka e ʻai i kēia mau meaʻai ma ka liʻiliʻi, e like me hoʻokahi manawa i ka pule, a i ʻole i nā ʻāpana liʻiliʻi.

Hiki paha iā ʻoe ke hoʻāʻo e kuapo i nā calorie nele no nā koho olakino:

• ʻai i ka waiū momona momona ma kahi o nā ʻano momona momona
• e hoʻāʻo i ka yogurt maʻalahi me ka hua ma kahi o ka yogurt momona
• hopu i ka cereal kō i hoʻohui ʻole ʻia me nā ʻano momona
• Hinu i ka wai maʻalahi ma kahi o nā soma sugary a me nā mea inu hua
• munch ma luna o nā popcorn puluniu kiʻekiʻe ma kahi o nā kuki
• lālau i nā mea kanu maloʻo, nā pīni crunchy, a i ʻole nā ​​limu kai maloʻo ma kahi o nā ʻuala potato

Ke hana maʻalahi ʻana - a ʻono hoʻi - hiki i nā swaps ke kōkua iā ʻoe e hoʻopiha i nā mea momona a māʻona i kou ʻiʻini. ʻO kahi laʻana, aloha paha ʻoe i ka ʻono o ka strawberry milkshake. Loaʻa i kēia meaʻai nā momona paʻa a kō a hoʻohui ʻia. No ka loaʻa ʻana o kahi indulgence like, e noʻonoʻo e hoʻololi i kahi hua hua i hana ʻia me nā mea olakino.

Loaʻa i kēia ʻōkuhi strawberry-banana waiū waiū 200 wale nō i kēlā me kēia lawelawe. Hoʻohanohano pū kekahi me 7 mau kolamu o ka protein, 7 gram o ka fiber dietary, a me 1 gram wale nō o ka momona. ʻOiai loaʻa iā ia he 18 mau kolamu o nā kō, hele mai lākou mai kahi kumu kūlohelohe me ka hoʻohui ʻia me nā syrups.