10 Nā meaʻai olakino e hoʻopiha iā ʻoe a hoʻopau i ka hanger

Anter

• ʻApokila
• Huamoa
• Oats
• Maiʻa
• Lentils
• Nati
• Sopa
• Iʻa momona
• Popcorn
• Yogurt Helene
• Nānā no

ʻAʻole ia he mea hūnā ʻo ka hangry ka mea ʻoi loa. Ke ʻōhumu nei kou ʻōpū, ke kuʻi nei kou poʻo, a ke manaʻo nei ʻoe inaina. ʻO ka pōmaikaʻi naʻe, hiki ke mālama i ka pōloli hoʻoulu huhū ma ka ʻai ʻana i nā meaʻai kūpono. E heluhelu e aʻo e pili ana i nā meaʻai olakino maikaʻi loa e hoʻopiha iā ʻoe, me nā ala i ʻae ʻia e ka meaʻai.

ʻApokila

ʻOiaʻiʻo, ʻoi aku ka nui o ka guac - akā ʻo ka hopena pōloli o ka avocado e hoʻopau loa iā ia. ʻO kēia hua punahele punahele (ʻae, hua!) Kiʻekiʻe i nā momona olakino - ʻo ia hoʻi nā momona momona - a me ka pulupulu, e ʻeli mālie i kou kino, e like me Megan Wong, RD, kahi papa ʻaina ʻai i hoʻopaʻa inoa ʻia ma AlgaeCal. Hoʻonui kēia i ka māʻona, i ʻōlelo ʻo ia, e mālama nei iā ʻoe no ka manawa lōʻihi. Bonus: Inā loaʻa ʻoe i ke koko kiʻekiʻe, ʻoliʻoli ʻoe i ka ʻike ʻana i ka "piha piha nā avocado me ka potassium, kahi e kōkua ai e hoʻohaʻahaʻa i ke kahe o ke koko ma ka hoʻomaha ʻana i nā kīʻaha koko a me ka hoʻokahe ʻana i ka sodium nui," kaʻana a Wong.

Ma ke ʻano he hoʻopihapiha hoʻopiha i nā meaʻai, pono nui nā avocado ke hoʻāʻo nei ʻoe e hoʻonui i kahi pāʻina me ka loli ʻole o ka meaʻai. ʻO kahi laʻana, ʻōlelo ʻo Wong e hoʻohana ana i ka 1/4 a i ka 1/2 avocado ma kahi o ka mayo i nā sanwika, ka wai kalima nui i loko o ka sop, a me nā kalima i nā mea ʻono "ke makemake nui ʻoe i kahi ʻano momona." Ma ka hale kūʻai, e nānā i nā hua paʻa me ka ʻili ʻōmaʻomaʻo ʻōmaʻomaʻo inā ʻoe e kūʻai i mua, wahi a Wong. E pala lākou i loko o ʻekolu a ʻelima mau lā, akā inā pono ʻoe e hoʻohana i ka avocado ASAP, hiki iā ʻoe ke oo koke i ka avocado paʻakikī ma ka mālama ʻana i loko o kahi ʻeke pepa me ka ʻāpala. (Related: Holy Sh*t, Me he mea la e holoi kakou a pau i ko kakou Avocados)

Huamoa

Ke hoʻāʻo nei e hōʻalo i kahi ʻōpū ʻōpuʻu? Lawe i ka māwae ma nā hua, a "hāʻawi i ka protein a me ka momona, a ʻo ia mau mea ʻelua e kōkua ai iā ʻoe e noho lōʻihi," i wehewehe ai ʻo Colleen Christensen, RD, kahi mea ʻai i hoʻopaʻa inoa ʻia. nā meaʻai ʻaʻole hiki i ko mākou kino ke hana."

I kēia manawa, hiki ke hoʻohana ʻia ka protein i nā hua manu, ʻo ia ka mea hiki ke hoʻohana maʻalahi i kou kino, wahi āna. I loko o kahi haumāna hoʻopaʻa haʻawina 2017 i ʻai i ʻelua mau hua i kēlā me kēia lā (vs. hoʻokahi ʻeke o ka oatmeal i kēlā me kēia lā) i loko o ʻehā mau pule i ʻike i nā pae haʻahaʻa o ka wīwī hormone wī - kahi hopena a nā kānaka noiʻi i hoʻopili ai i ka nui o ka protein i loko o nā hua. FYI - hoʻokahi hua manu nui i kuke ʻia (50 gram) i ʻoi aku ma mua o 6 gram o ka protein, e like me ka United States Department of Agriculture (USDA).

ʻO, a kūʻē i ka manaʻo nui, nā hua ʻaʻole pono e hoʻonui i kou cholesterol koko. ʻO ia no ka mea ʻaʻole ka hopena o ka nui o ka pae i kou koko i ka kolesterol dietary (ka cholesterol i loaʻa i ka meaʻai), i ʻōlelo ʻo Christensen. Ma muli o ka noiʻi i kēia manawa, manaʻo ka ʻepekema i ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka momona a me nā momona trans - ʻaʻole nā ​​hua - e hoʻohua i kou kino e ʻoi aku ka nui o ka cholesterol, e hoʻonui ana i kāu kiʻekiʻe o ka LDL ("maikaʻi") kolesterol, e like me ka American Heart Association ( AHA).

No kahi kīʻaha kiki maikaʻi i hana ʻia me ka hoʻopiha ʻana i nā meaʻai, hoʻopili i nā hua me kahi kalebona olakino, e like me ka hua hua moa a me ke pola quinoa. ʻO ka ʻai ʻana i ka "protein, momona, a E hāʻawi ka carbbs i kou kino i ka ikaika ma o ka lā, "wehewehe ʻo Christensen. ʻOkoʻa, hiki iā ʻoe ke whip i kahi pūpū o nā muffins hua manu a ʻoliʻoli iā lākou ma ke ʻano he mea hoʻomāʻona i nā papaʻaina i loko o ka pule.

Oats

"ʻO ka fiber i ka ʻoka e hoʻomomona ai a hoʻopiha hoʻi," wahi a Wong. Eia ke kumu: ʻO Beta-glucan, ka pulupulu i hoʻoheheʻe ʻia i ka ʻoka, viscous (heluhelu: gooey). Hoʻolohi kēia i ka ʻai ʻana, kahi e hoʻoulu ai i nā hōʻailona satiety a hoʻopiha iā ʻoe, e like me ka noiʻi i paʻi ʻia ma Nānā Nutr. Hoʻohui ʻo Wong, kōkua pū ka ʻoats i ke olakino iwi, no ka mea, loaʻa iā lākou ka calcium a ka magnesium, ka mea e kākoʻo ana i ka hoʻomoʻa ʻana o ka calcium ma ka hoʻoulu ʻana i ka vitamina D. E nā poʻe dairy-free, hauʻoli! (Pili: 9 Mea Hoʻolako Oatmeal Protein kiʻekiʻe e hāʻawi ʻole iā ʻoe i ka ʻaina kakahiaka FOMO)

ʻOiai ua manaʻo nui ʻia lākou he meaʻai olakino e hoʻopiha ai iā ʻoe, "ʻo ka oats ka ʻaina kakahiaka maikaʻi loa no ka poʻe i hoʻomaha lōʻihi ma mua o kā lākou papaʻaina aʻe," wahi a Wong. Eia nō naʻe, makemake ʻoe e "ʻalo i nā oats i hoʻomoʻa ʻia, no ka mea, ʻoi aku ka nui o ke kō i hoʻohui ʻia," wahi āna. "I ka wā lōʻihi, hiki i ka nui o ke kō i hoʻohui ʻia ke alakaʻi i ka loaʻa ʻana o ke kaumaha a me nā hemahema o ka meaʻai." Akā, e hele i ke ala DIY, e hoʻonui i 1 kīʻaha o ka ʻoʻa moa maʻemaʻe - e hoʻāʻo: Quaker Oats Old Fashioned Oats (Buy It, $4, target.com) - me nā mea ʻala, nā nati, a me nā huaʻai hou (e hoʻonui hou aku i ka fiber, BTW) . Ke nānā nei i kahi koho huakaʻi hele? E hana i nā muffins oatmeal a i ʻole nā ​​kuki protein oatmeal no kahi kīʻaha ma ka hele ʻana me kēia meaʻai hoʻopiha maikaʻi.

Maiʻa

Inā makemake ʻoe i ka nahu wikiwiki, e hopu i ka maiʻa. ʻO kekahi o nā meaʻai piha loa, ʻo ka maiʻa kahi kumu nui o ka fiber, hiki iā ia ke "hoʻolohi i ka wikiwiki o ka hele ʻana o ka meaʻai i loko o kāu ʻōnaehana digestive, [kōkua] ʻoe i ka piha ʻana," wahi a Christensen. Hoʻopālua ʻia ʻo ia ma ke ʻano he kumu maʻalahi, hopu-a-hele o nā carbohydrates, e hāʻawi ai i ka hoʻoikaika ikaika, hoʻohui ʻo ia. Lawe iā ia i kahi notch e ka hoʻopili ʻana i ka maiʻa me ka protein a me ka momona, e like me ka puna o ka wai pīnī, e like me Justin's Classic Peanut Butter (Buy It, $ 6, amazon.com). "E hāʻawi kēia combo iā ʻoe i ka ikehu me ka pauma e noho ana, me ka manaʻo ʻole pōloli ma hope koke iho," wahi a Christensen. (E nānā hou: Maʻalahi, ʻoluʻolu, maiʻa maia maiʻa hua waiū āu e makemake ai e hana hou)

Inā loaʻa i kāu maiʻa nā wahi pouli, mai wikiwiki e hoʻolei iā lākou. ʻO nā kiko ma muli o "kahi kaʻina i kapa ʻia ʻo ka enzymatic browning, kahi e palupalu ai a ʻono ai kāu maiʻa," i kākau ai ʻo ia. Kūpono nā maiʻa palaunu no nā muffins maiʻa, kahi meaʻai maikaʻi e hoʻopiha ai i nā meaʻai e hoʻopaʻa iā ʻoe ma waena o nā hālāwai Zoom. Hiki iā ʻoe ke hoʻopaʻa i nā maiʻa i kālai ʻia a hoʻohui iā lākou i kāu kakahiaka kakahiaka no kahi paʻi o ka momona momona a me ka hoʻopihapiha piha, e ʻōlelo ʻo Christensen.

Lentils

No kekahi maʻi ʻē aʻe o ka fiber a me ka protein, e kiʻi i nā lentils. "Aia i loko o ke kīʻaha lentil he 18 mau kolamu o ka protein, kahi e hoʻēmi ai i ka ghrelin," e like me ka Erin Kenney, M.S., R.D.N., L.D.N., H.C.P. ʻO ia pū kekahi "hoʻonui i ka peptide YY, kahi hōmona e hōʻoluʻolu ai ʻoe," i ʻōlelo ʻo ia. Akā, e hoʻomanaʻo: Ma ke ʻano he meaʻai fiber kiʻekiʻe, ʻo ka ʻai ʻana i nā lentila he nui loa hiki ke hoʻoulu i ke kinoea a me ka bloat. No laila, e hoʻonui mālie i kou ʻai ʻana i kēia meaʻai hoʻopiha maikaʻi a inu i ka wai he nui e kōkua i ka neʻe ʻana o ka fiber ma kāu ʻōnaehana digestive me ka maʻalahi, wahi a Kenney.

Ma ka mākeke nui, loaʻa nā lūlū i ka kēpau a hoʻomaloʻo ʻia, akā kiʻekiʻe ka mea i kēnā ʻia i ka sodium, wahi a Kenney. E hele no nā mana sodium liʻiliʻi a kuke paha i nā meli maloʻo (Kūʻai, $ 14, amazon.com) e hōʻalo loa i ka sodium i hoʻohui ʻia. (E hoʻomaʻemaʻe wale i ka lentil maloʻo i ka pō ma mua o ka kuke ʻana e wāwahi i ka phytic acid, ka mea e pale ai i kou kino e komo i nā minerale e like me ka magnesium a me ka hao i loaʻa i loko o kēia meaʻai hoʻopiha, wehewehe ʻo Kenney.) Mai laila, e hoʻāʻo e lawelawe i ka 1/2 nā kīʻaha lentil me kahi kohu Bolognese homemade. "ʻO ka hoʻopili ʻana i nā lentil me ka huaora C mai ka mea kōmato i kōkua i ka hoʻomaikaʻi ʻana i ka lawe ʻana o ka hao i loko o ka lihi." Hiki iā ʻoe ke hoʻohana iā 'em no ka hoʻonui ʻana i ka saladi a i ʻole ka sopa a i ʻole he mea ʻokoʻa i ka ʻiʻo i loko o ka tacos no ka hui ʻana o nā meaʻai olakino e hoʻopiha ai iā ʻoe.

Nati

"Kū kiʻekiʻe nā hua i nā momona momona ʻole, nā mea e hoʻomaka ai ka hoʻokuʻu ʻia ʻana o cholecystokinin a me peptide YY," i wehewehe ai ʻo Kenney. Hoʻoulu kēia mau hormones i ka māʻona ma ka hoʻolohi ʻana i ka neʻe ʻana o ka meaʻai i loko o kou ʻōpū, e like me ka loiloi ʻepekema 2017. Aia i loko o nā huaʻai nā pulupulu a me nā protein, e hāʻawi hou i ka manaʻo o ka piha.ʻO ka drawback wale nō: kiʻekiʻe nā hua momona i nā momona (a no laila, nā calorie), no laila e noʻonoʻo i ka nui o ka lawelawe ʻana, wahi a Kenney. Hoʻokahi ka lawelawe ʻana o nā nati i ka liʻiliʻi o ʻelua mau punetēpu o ka waiū nū, wahi a ka AHA.

ʻAʻole maopopo i ke ʻano o ka hua nut e chomp? Ua ʻōlelo ʻo Kenney e koho i kāu mea punahele no ka mea ʻo kēlā me kēia ʻano o kēia meaʻai hoʻopiha olakino he kumu maikaʻi ia o nā momona monosaturated olakino, protein, a me ka fiber. "Akā hiki i kekahi poʻe ke hāʻawi i nā pōmaikaʻi ʻoi loa i lawa ʻole ka ʻAmelika." ʻO kahi laʻana, loaʻa nā ʻalemona i ka magnesium - 382 mg i kēlā me kēia kīʻaha, ke kikoʻī - kahi mea momona a nā ʻAmelika he nui i hemahema, wehewehe ʻo ia. (Pili: ʻo 10 mau huaʻai olakino olakino a me nā hua)

ʻAʻole like nā nati āpau e mālama ana i nā papa o kāu mākeke kūloko. "Hoʻomoʻa pinepine ʻia nā nuts i nā aila maikaʻi ʻole e like me ka canola, ka pīni, a me nā aila mea kanu," wahi a Kenney. Hoʻohui, hoʻomoʻa ʻia lākou i nā mahana wela, kahi e hana ai i nā radical manuahi (nā mea like e pili ana i nā maʻi maʻi e like me ke kanesa). "ʻOi aku ka maikaʻi ke kūʻai ʻana i nā nati maka a hoʻomaʻamaʻa māmā iā lākou iho ma 284 kekelē Fahrenheit no 15 mau minuke," i ʻōlelo ai ʻo ia, "a i ʻole kūʻai i nā hua maloʻo maloʻo māmā" e like me Nut Harvest Lightly Roasted Almonds (Buy It, $ 20, amazon.com). Mai laila aku, hoʻolei iā lākou i kahi salakeke, yogurt, a i ʻole ka homemade trail mix. Hiki iā ʻoe ke ʻai i nā nati i ka mea mua i ke kakahiaka e kaohi i kou makemake ma loko o ka lā, ua hoʻohui ʻo ia.

Sopa

Inā ʻaʻohe ou manawa e hoʻomākaukau ai i kahi pāʻina, hiki i kahi kīʻaha sup ke lilo i mea nāna e hoʻōla. ʻO ke kī e ʻohi i ka hoʻopihapiha ʻana i ka wai, sopa naʻau i hana mua ʻia i kiʻekiʻe i ka fiber, protein, a me ka wai a haʻahaʻa hoʻi i ka sodium, wahi a Kenney. "Koho i kahi sup i loaʻa ma ka liʻiliʻi he 3 gram o ka fiber mai nā mea kanu a i nā pi," i ʻōlelo ai ʻo ia. Eia nō naʻe, "ʻaʻole hāʻawi ka hapanui o nā kupa kēpau i ka 25 a 30 mau huna o ka protein i makemake ʻia e hoʻopau i kahi pāʻina," no laila e hele no ka sop i hana ʻia me ka broth iwi, kahi mea waiwai protein. E ho'āʻo: Parks and Nash Tuscan Vegetable Bone Broth Soup (Buy It, $24, amazon.com), paipai iā Kenney.

Ma ka home, hiki iā ʻoe ke hana i kahi sīpona kēpau kumu i ʻoi aku o ka hoʻopiha pono ʻana i ka meaʻai me ka hoʻohui ʻana i nā mea kanu paʻahau, nā pīni kēpau paʻakai paʻakai, a me ka moa rotisserie moa i hoʻomoʻa mua ʻia. ʻO ka nui o ka lawelawe ʻana o ka sup kēpau he 1 kīʻaha, wahi a Kenney, no laila e hoʻāʻo e hoʻohana i ka 1/4 kīʻaha o kēlā me kēia hoʻohui. (Pili: ʻO kēia maʻalahi, Healthy Chicken Noodle Soup Recipe ka meaʻai hōʻoluʻolu āu e pono ai)

Iʻa momona

Ke hoʻohui nei i nā iʻa momona, e like me ka salemona a i ʻole ke tuna, i kāu papa hoʻomākaukau hoʻomākaukau hiki ke kaohi i ka pōloli. Mahalo i ka nui o nā momona omega-3 a me ka protein i loko o ka iʻa, wahi a Christensen. Inā he mea hou ʻoe i ke kūʻai ʻana iʻa, mai noʻonoʻo nui, e ʻōlelo ai ʻo Christensen. "ʻAʻole ʻai ka hapanui o nā kānaka i ka lawa ʻana o ka iʻa e like me, no laila e hoʻomaka me ke kūʻai ʻana i nā mea hou aʻe i ka nui." ʻOi aku ka maʻalahi o ka iʻa maloʻo, no laila e hele pū me kēlā inā ʻoi aku ka maikaʻi o kāu kālā. Ke hiki i ka manawa e kuke ai i kēia meaʻai hoʻopihapiha olakino, hoʻāʻo i ka hoʻomoʻa ʻana e hoʻopuka i kāna mea ʻono me ka mālama ʻana i nā mea i ka liʻiliʻi, e ʻōlelo ʻo Christensen. Hiki iā ʻoe ke hoʻāʻo i ka iʻa palai ea, "hāʻawi iā ʻoe i ka crunch āu e ʻimi nei me ke kaumaha ʻole o kou ʻōpū," wahi āna. E lawelawe i kāu mau iʻa iʻa, ma kahi o 4 auneke, me ka palaoa holoʻokoʻa (ʻo ia ka laiki ʻeleʻele, quinoa) a i ʻole kahi ʻuala i hoʻomoʻa ʻia. ʻO ka protein, ka momona, a me nā carbs e mālama pono iā ʻoe.

Popcorn

Ke makemake nei i kahi meaʻai māmā-e like me ka meaʻai māmā? E kiʻi i ka popcorn, kahi meaʻai palaoa holoʻokoʻa. "He kumu maikaʻi ia o nā huaora, nā minerala, a me ka fiber, ʻo ia ka mea e lilo ai ia i meaʻai olakino e hoʻopiha ai iā ʻoe," wehewehe ʻo Wong. A inā pono ʻoe e hōʻoia, kahi noi 2012 i Nutrition Journal ʻike i ka hoʻonui ʻana o ka popcorn i ka māʻona ma mua o nā ʻuala potato.

No kahi meaʻai māmā olakino ma lalo o 100 mau kalori, e ʻimi i 3 mau kīʻaha popcorn, wahi a Wong. "Hōʻalo i nā popcorn microwavable, keu hoʻi inā ua puhi mua ʻia a ʻono ʻia paha," ʻoiai ke kiʻekiʻe pinepine kēia mau koho i nā momona maikaʻi ʻole (ʻo ia hoʻi ka momona momona), ka paʻakai, kō, a me nā mea hana. Akā, e hele i ka popcorn maʻemaʻe i ka lewa (Buy It, $11, amazon.com) a hoʻohui i nā mea ʻala, nā mea kanu, a me kahi aila ʻoliva. "ʻO ka paprika a me ka palaika kālika nā koho ʻono, a inā ʻoe e ʻiʻini i kahi mea ʻono, e hoʻowīpī i ka hū kō," e ʻōlelo ʻo Wong. Pīkī pīhoihoi, FTW.

Yogurt Helene

"ʻO ka yogurt Greek kahi meaʻai olakino e hoʻopiha ai iā ʻoe mahalo i ka nui o nā protein," kaʻana like ʻo Wong. "Hoʻolako ʻia kahi pahu 170-gram (6-auneke) ma kahi o 17 kalama o ka protein… aneane like me 3 hua!" Ua ʻike ʻia kahi noiʻi ma 2015 e hiki i ka yogurt ke hoʻonui i nā hormones satiating e like me peptide YY a me peptide-1 (GLP-1) like me ka glucagon. ʻO ka yogurt Greek kekahi kumu waiwai maikaʻi loa o ka calcium, a he mea nui ia no kou mau iwi, ka lauoho, ka mākala, a me nā aʻa, wahi a Wong.

I mea e loaʻa pono ai i kēia meaʻai hoʻopihapiha olakino, e hoʻopili i nā mīkina lima — kekahi e hoʻopiha nei i ka meaʻai! - me kahi ipu lawelawe hoʻokahi o Greek yogurt, e like me Fage's Total Plain Greek Yogurt (Kūʻai, $ 2, freshdirect.com). Hoʻohui nā nuts i nā momona maikaʻi a me ka fiber i ka Greek yogurt waiwai nui, e hana ana i kahi hui A+ o nā meaʻai momona, wehewehe ʻo ia. E nānā pono no nā kō i hoʻohui ʻia, e ʻike ai paha ʻoe i nā mana ʻono.

Nānā no