Nā Pākuʻi Haʻina Ola Ola

Anter

• Nā meaʻai no ka puʻuwai
• 1. Mayonnaise
• 2. Keiki
• 3. Paakai
• 4. Huamoa
• 5. Pipi kau
• 6. kokoleka
• 7. ʻO ka kirīmi kawa
• 8. Steak
• 9. Nā huaʻai holoʻokoʻa
• 10. Kōpaʻa
• ʻO ka ʻike hou aku i ke olakino-naʻau

Nā meaʻai no ka puʻuwai

Ke ola nei paha ʻoe mai kahi puʻuwai puʻuwai a i ʻole ke hoʻāʻo ʻana e pale aku i kekahi, ʻo ka papaʻai olakino pono e lilo i ʻāpana o ka hoʻolālā.

Ke hoʻomaka nei ʻoe e kūkulu i kāu hoʻolālā ʻai olakino, he mea nui e ʻike i nā meaʻai e kaupalena ai a me nā meaʻai e hoʻopaʻa ai. ʻO ka ʻai ʻana i kahi papaʻai kaulike, mea momona-momona e hoʻopili ana i nā huehue fibrous, nā protein proteins, a me nā momona momona ke kī.

Paipai ka American Heart Association (AHA) i ka palena ʻana i ka momona momona i 5 a 6 pakeneka o kāu nui calorie i ka nui. No ka papaʻai 2000-calorie, ma kahi o 11 a 13 mau lika i kēlā me kēia lā. Paipai pū lākou e hōʻalo i nā momona trans.

I mea e kōkua ai iā ʻoe, e hōʻike mākou i nā mea olakino olakino puʻuwai a hōʻike i nā ʻōlelo aʻoaʻo no ka ʻono loa. Me kekahi mau kuapo maʻalahi, hiki iā ʻoe ke kōkua e mālama i kāu ticker i luna a e ʻoluʻolu nō i nā meaʻai ʻono.

1. Mayonnaise

ʻOiai hiki iā ʻoe ke hoʻololi i ka momona momona momona no ka mayo maʻamau, aia kekahi mau koho substitusi ʻē aʻe. ʻO kahi laʻana he avocado, kahi hiki ke pani ʻia no ka mayonnaise i nā meaʻai e like me ka hua manu a me ka salakeke potato.

He koho maikaʻi loa ʻo Hummus no ka hana ʻana i nā "salakeke," e like me ka hua manu a i ʻole ka salakeke tuna. Inā ʻike ʻoe i kahi kanaka e pono e loaʻa ka mayo i kā lākou sandwich i kēlā me kēia manawa, e ʻōlelo e hoʻāʻo i kahi hummus i pāhola ʻia.

No nā salake ʻōmaʻomaʻo a i ʻole ke kāwili ʻia ʻana me nā mea kanu, he koho maikaʻi loa ka Greek yogurt. ʻO ka ʻono tangy a me ka laumā hoʻi ke hana i mea maikaʻi no ka hoʻohui ʻana i nā kūpenu. ʻO Pesto kahi koho ʻono ʻē aʻe no nā mea kanu a me nā salakeke potato ma kahi o ka mayo.

ʻO nā hua manu i kō ʻia i kālai ʻia i mākaukau loa no ka mayo ma kahi sanwī. No ka mea he hua ko ka mayo ma ke ʻano o kāna kumu, aia kahi ʻono like a hoʻonui ʻia i ka protein akā ʻoi aku ka liʻiliʻi o nā calori a me nā momona.

Manaʻo kōkua: Kī i ka ʻono o hummus ma ka hoʻohui ʻana i ka wai lemon, nā pepa ʻulaʻula, a i ʻole avocado mashed. E hoʻohui kēia i ka mea ʻono a me nā meaʻai - kahi win-win no nā mea pani.

2. Keiki

Hāʻawi ka tī momona momona i kahi koho hoʻāʻo maikaʻi loa i nā mana momona piha. ʻOiai ʻo ka tīhi momona-momona paha me he mea lā ʻoi aku ka maikaʻi o ka koho, ʻo ka hapa nui o nā māka e mālama i ka gummy loa, mai hehee maikaʻi, a ʻono iki.

Akā, e hoʻāʻo i ka tī momona momona, nona ka ʻono like a me ka hoʻoheheʻe nui e like me ke kumu akā me ka momona momona.

Manaʻo kōkua: Kūʻai i nā palaka o ka waiū momona momona a wī iā ʻoe iho. ʻAʻole ia ʻoi aku ka maʻalahi, akā ʻoi aku ka maikaʻi o ka hoʻoheheʻe.

3. Paakai

ʻO ka hapa nui o nā kauka, me ka AHA, paipai i kahi papaʻai i loaʻa ma lalo o 2,300 milligrams o ka sodium i kēlā me kēia lā - ʻoi aku ka liʻiliʻi ma mua o 1 teaspoon. Inā loaʻa iā ʻoe ke kiʻekiʻe o ke koko, e hoʻoholo no ka mea ma mua o 1,500 milligrams i kēlā me kēia lā. I ka ʻoiaʻiʻo, noʻonoʻo lākou i kahi palena kūpono no ka hapanui o nā mākua ma lalo o 1,500 milligrams i kēlā me kēia lā.

Ma kahi o ka hiki ʻana i ka paʻakai, e hoʻohui i ka milika o ka vīkī a i ʻole ka ʻuwī ʻana o ka lemona hou i kāu meaʻai. ʻO ka hoʻohana ʻana i nā mea kanu a me nā mea ʻala kahi ala maikaʻi loa e hāʻawi i kahi pānaʻi kamaʻilio i kahi wili hou. E hoʻāʻo e hana i kāu mea kālua paʻakai kāwili ʻole e loaʻa ma ka lima ke pono ʻoe i kahi hoʻoulu o ka ʻono.

Manaʻo kōkua: Pau koke ke ʻono o nā mea kanu hou ke kuke, no laila e hoʻohui ma mua o ka lawelawe ʻana.

4. Huamoa

ʻO nā hua manu kahi kumu maikaʻi loa o ka protein a me nā mea pono pono, akā loaʻa iā lākou ka momona momona. Hoʻokahi hua nui i loaʻa i ka 1.6 gram o ka momona momona. Ma kahi o ka ʻoki ʻana i nā hua i waho a pau, e hoʻāʻo e ʻai iā lākou i ke kaulike, ʻo ia hoʻi ʻehiku a ʻoi aku paha mau hua liʻiliʻi i ka pule no kahi kanaka olakino.

Hiki i nā hua ke lilo i ʻāpana o ka papaʻai olakino puʻuwai ke lōʻihi ʻoe e mālama i kāu momona momona momona no ka lā a ke noho nei i loko o nā palena i ʻōlelo ʻia.

Manaʻo kōkua: Koho no ka hana ʻana i kahi "hua manu chia" no kahi fibrous, omega 3-waiwai hua moa i nā huahana i hoʻomoʻa ʻia. Hoʻohui 1 punetēpō o nā hua chia me 3 punetēpō o ka wai e pani i hoʻokahi hua i loko o kahi papa hana.

5. Pipi kau

Ke makemake nei ʻoe i kahi burger momona a i kahi ʻāpana mānoanoa o ka palaoa, kāwili i nā ʻāpana like me ka umauma turkey ground a me ka hānai hānai, ka pīpī lepo wīwī. Hoʻohui ka turkey honua i ka wai a hoʻoliʻiliʻi liʻiliʻi nā burger i kuke ʻia.

No nā ʻōkuhi e like me ka chili, ʻūpī pasta, a i ʻole nā ​​casserole e kāhea ana i ka pipi o ka honua, hiki iā ʻoe ke pani me ka turkey honua me ka ʻike ʻole i ka ʻokoʻa ʻokoʻa.

Manaʻo kōkua: Hāʻawi ka hapanui o nā supermarkets i kahi ʻono o ka hoʻāʻo nui ʻana, nā sausage momona momona i hana ʻia mai ka turkey honua. Koho i kahi umauma kuhukukū honua, kahi i hoʻohaʻahaʻa i ka momona ma mua o nā ʻūhā a me nā ʻano wāwae.

Eia kekahi, e noʻonoʻo i ke kūʻai ʻana i nā meaola e hoʻonui i ka maikaʻi a me ka momona o ka momona. Hoʻokomo pinepine nā ʻiʻo meaola i nā pae kiʻekiʻe o ka omega-3.

6. kokoleka

He wahi ko ka kokoleka i nā papaʻai olakino naʻau, akā pono ʻoe e haʻalele i nā kokoleka keʻokeʻo a me nā ʻano kokoleka waiū. ʻAi ʻia i nā kālā kaulike, kokoleka pouli (70 pākēneka koko a ʻoi aku paha) e hoʻemi i ke kahe o ke koko a me nā pae LDL (maikaʻi ʻo kolesterol), e like me ka.

No nā mea i hoʻomoʻa ʻia e like me nā kuki a me nā pōpō, ʻokiʻoki maikaʻi loa i ka kokoleka ʻeleʻele e hoʻolaha pālahalaha ma ka papa hana a hoʻoliʻiliʻi i ka nui o ke kō i kāhea ʻia e hoʻokahi hapahā a i ʻole ka hapalua.

Manaʻo kōkua: Makemake i ke ʻala kokoleka hou? I nā ʻōkuhi kūpono, e hoʻololi i 1/4 kīʻaha o ka palaoa koko no 2 punetēpō o ka palaoa a pau.

7. ʻO ka kirīmi kawa

E like me nā huahana hana waiū ʻē aʻe, he mea hoʻohui ka waiʻawaʻawa i hoʻohui ʻia i loko o nā ʻano like ʻole. E kiʻi i ka mea ʻono like ʻole me ka momona ʻole ma ka hoʻomaʻemaʻe ʻana i nā huina o ka tī momona momona a me ka yogurt nonfat i loko o ka mea kāwili a hoʻohana iā ia ma kahi o ka kirimona momona I ka hoʻomoʻa ʻana, hiki iā ʻoe ke pani i kahi huina like o ka momona momona a nonfat paha i loko o nā ʻano hoʻomoʻa he nui.

Manaʻo kōkua: E hoʻāʻo i ka yogurt Helene, ʻoi aku ka mānoanoa a me ka creamier ma mua o ka yogurt maʻamau no ka mea ua kaupaona ʻia ka nui o ka wai.

8. Steak

ʻIke pinepine ʻo Steak i kahi kūlana maikaʻi maikaʻi ʻole ma ke ʻano olakino ʻole. Eia nō naʻe, aia kekahi mau ʻokiʻoki he mau pani hakahaka nui kaʻiʻo. ʻO kāu pili maikaʻi ka:

• maka o ka pōʻai
• ʻaoʻao ʻoi aʻe ʻo sirloin
• poepoe luna
• luna sirloin

ʻO ka nui hapa ka kī. Wahi a ka US Department of Agriculture, ʻo kahi lawelawe 3.5-auneke o ka pīpī wīwī he 4,5 gram a ʻoi aku paha o ka momona momona a ʻoi aku ma mua o 95 milligrams o ka cholesterol.

Manaʻo kōkua: No kahi ʻoki o ka pīpī me kahi ʻono ikaika, pipi, e noi i kāu mea kīʻaha kūloko e pili ana i ka bipi kau maloʻo.

9. Nā huaʻai holoʻokoʻa

Hōʻike ʻia nā papaʻai momona i nā kīʻaha āpau e hōʻemi ai i ke kiʻekiʻe o ke koko, nā kiʻekiʻe o ke kolesterol, a me ka hopena o ka hahau ʻana, e like me ka AHA. Hiki iā ʻoe ke pani i ka hapalua o ka nui o nā palaoa a pau me ka palaoa palaoa holoʻokoʻa i ʻaneʻane o kāu mau punahele hoʻomoʻa punahele. No ke ʻano hoʻohui, hoʻāʻo e hoʻohana i ka 1/4 kīʻaha o nā ʻoka i ʻōwili ʻia ma kahi o ka palaoa a pau.

Manaʻo kōkua: ʻAʻole makemake i ka ʻono a i ʻole ke ʻano o ka palaoa holoʻokoʻa? Nānā i ka 100 pakeneka keʻokeʻo palaoa palaoa holoʻokoʻa. ʻOi aku ka momona o ka ʻono, akā eia nō naʻe nā meaʻai āpau.

10. Kōpaʻa

ʻO nā kulekele olakino puʻuwai hou mai ka AHA e koi i ka poʻe e ʻai ma mua o 100 (no nā wahine) a i ka 150 calories (no nā kāne) mai nā pākuʻi i hoʻohui ʻia - ʻaʻole kūlohelohe i ka meaʻai - i ka lā.

Hiki iā ʻoe ke pani i ka stevia a i ʻole ka erythritol a hiki i ka hapalua o ke kō i ka nui o nā mea i hoʻomoʻa ʻia me ka ʻole o ka ʻokoʻa a me ka ʻono. ʻO ka palena ʻana o ka lawe ʻana o nā kō a me nā kō i hoʻomākaukau ʻia ʻoi aku ka maikaʻi. E hoʻāʻo e hoʻohana i ka 100 pākēneka wai momona i momona i nā mea inu a me nā mea inu.

Manaʻo kōkua: Hiki ke loaʻa nā kō he nui i nā mea e like me ka ketchup, nā salakeke, a me nā mea ʻai, no laila e heluhelu pono i nā lepili. Kūlike kēlā me kēia teaspoon i 4 mau kō o ke kō.

ʻO ka ʻike hou aku i ke olakino-naʻau

ʻO ka papaʻai olakino hoʻokahi wale nō ke ala i ke ala i ka puʻuwai olakino. E nānā i kēia mau ʻatikala kōkua no nā ʻōlelo kōkua maikaʻi ʻē aʻe no kāu kelepa.

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