Pehea e hiki ai iaʻu ke loaʻa nā mea olakino olakino ke hele nei?

Anter

• He aha e ʻai ai ma kahi

Kūpono no nā hale ʻāina noho a me nā meaʻai māmā me ka nui o ka protein a me ka fiber.

Q: ʻIke koʻu nohona i koʻu neʻe ʻana kokoke i kēlā me kēia lā, no laila he elusive nā koho meaʻai maikaʻi. Manaʻo wau he pono kaʻu e hoʻēmi i kaʻu ukana wahie a nānā i ka protein. ʻO koʻu nāwaliwali nā mea ʻono - {textend} ʻAe wau i kahi ʻalani blueberry cheese ma ke kahua mokulele. He aha nā koho wikiwiki e hiki ai iā ʻoe ke ʻōlelo i hiki iaʻu ke pale aku i kēlā danish?

ʻOiai paha e like paha me ka ʻai momona a me nā meaʻai māmā nā palena ma nā kahua mokulele, nā wahi hoʻomaha, a me nā hale kūʻai maʻalahi, e ʻike ana i nā mea e ʻimi ai e hoʻonui i kāu mau koho no nā meaʻai wikiwiki.

Loaʻa i nā kahua mokulele ka piʻi nui o nā hale ʻai wikiwiki a me nā mōhai ʻai ʻōpala. Eia nō naʻe, he mau hale ʻāina nō ka hapanui o nā kahua mokulele e hāʻawi ana i nā kohoʻai olakino a i ʻole nā ​​hale kūʻai e mālama i kā lākou mau papa me nā meaʻai māmā a me nā mea inu.

ʻO kahi laʻana, ke kipa ʻana i kahi hale ʻaina noho a lalo a i ʻole ka pā ma luna o kahi hoʻokumu meaʻai wikiwiki hiki ke kōkua iā ʻoe e hana i nā koho maikaʻi aʻe a ʻai iki i ka lā holoʻokoʻa.

Ke koho ʻana i kahi pāʻina a meaʻai māmā paha, e lawe i kahi manawa e noʻonoʻo ai i ka mea e hiki ke hāʻawi i kou kino e pili ana i ka meaʻai. E nīnau iā ʻoe iho inā he mea hoʻopihapiha ka mea āu e makemake ai e māʻona ʻoe, ʻo ia ke kī i ka mālama ʻana i kahi kaumaha o ke kino olakino.

ʻO nā meaʻai a me nā meaʻai māmā i kiʻekiʻe i ka fiber, protein, a me nā momona momona hiki ke kōkua iā ʻoe e piha i ka lōʻihi ma mua o nā meaʻai i hoʻemi ʻia i ka protein a kiʻekiʻe i nā carbs i hoʻomaʻemaʻe ʻia a hoʻohui ʻia nā kō ().

ʻOiai ua māʻona ka ʻono blueberry i kāu niho momona, ʻaʻole mālama ʻia ʻoe i ka lōʻihi. Hoʻohui ʻia, kiʻekiʻe nā mea e like me nā danze i nā kō a me nā ʻākoʻakeʻa i hoʻomaʻemaʻe ʻia, kahi e hiki ai ke hoʻololi i nā kō kō - - textend e hoʻokele nei paha i ka pōloli a hōʻeha i kou olakino (,).

No laila, ʻo ka loaʻa ʻana o ka meaʻai momona, protein- a me nā meaʻai momona a me nā meaʻai māmā ka mea nui.

He aha e ʻai ai ma kahi

I ka wā ma kahi hale ʻaina mokulele, e hoʻāʻo e ʻoka i kahi pā i piha i ka nui o nā mea ʻai hou a kuke paha i lawelawe ʻia me kahi kumu hoʻopihapiha o nā protein, e like me ka saladi māla me ka moa moa a i ʻole ka hua manu i hoʻomoʻa ʻia. Hāʻawi nā pāpale salakeke e like me nā nati, nā hua, ka tī, a me ka avocado i nā kumuwaiwai olakino maikaʻi e hiki ke kōkua i ka hoʻonui ʻana i nā manaʻo piha.

Ke koho ʻana i kahi mea ʻai māmā mai nā hale kūʻai kūpono a i ʻole nā ​​keʻena ʻenekini, koho i nā mea liʻiliʻi i hana ʻia, protein-a waiwai waiwai, e like me:

• hua kukui
• lāʻau koʻekoʻe
• nut bata a me ka hua
• hua moa paʻakikī
• pūʻulu hummus a veggie
• huikau huikau

Hoʻohui ʻia, ʻoi aku ka maikaʻi o ka haʻalele ʻana i nā mea inu momona, a me nā kō, me nā mea inu kope ʻono, nā soda, a me nā mea inu ikehu. Koho i ka wai a i ʻole nā ​​tī tī mea kanu ʻole e mālama i kāu calorie a me ke kō i ka helu.

ʻO Jillian Kubala kahi Dietitian i hoʻopaʻa inoa ʻia ma Westhampton, NY. Loaʻa iā Jillian ke kekelē laeoʻo i ka meaʻai mai Stony Brook University School of Medicine a me kahi kekelē laepua no ka ʻepekema meaʻai. Ma waho o ke kākau ʻana no Healthline Nutrition, holo ʻo ia i kahi hana pilikino pilikino e pili ana i ka hikina o Long Island, NY, kahi i kōkua ai ʻo ia i kāna mea kūʻai aku e loaʻa ke olakino maikaʻi loa ma o nā loli a me nā loli nohona. Hoʻomaʻamaʻa ʻo Jillian i ka mea āna e aʻo ai, hoʻolilo i kona manawa manuahi i ka mālama ʻana i kāna wahi mahiʻai liʻiliʻi e pili ana i nā māla mea kanu a me nā pua a me kahi ʻohana moa. E hele aku iā ia ma ona lā pūnaewele a i ʻole Instagram.