12 Mea ʻai māmā olakino no ka lilo o ke kaupaona, e like me ka Dietitians

Anter

• He aha ka mea e nānā ai i loko o ka ʻai ʻai maikaʻi no ka pohō kaumaha
• ʻO nā meaʻai meaʻai maikaʻi loa i kūʻai ʻia ma ka hale kūʻai no ka pohō kaumaha
• ʻO Chickpeas pūlehu
• ʻO Pepitas a me Applesauce
• Nā Paʻi Flaxseed a me ka Laha
• ʻO nā hua a me nā hua Granola Bars
• ʻO nā ʻeke oatmeal koke ʻole
• ʻO nā meaʻai meaʻai hale maikaʻi loa no ka hoʻemi kaumaha
• Raspberries a me nā walnuts
• Huapaʻa a me ka Paʻi Paʻa
• Yogurt Helene a me nā Beri
• Nā Laʻai Maka a me ka Luu Ranch
• ʻO nā lā Medjool i hoʻopaʻa ʻia me ka Nut Butter
• Pahu Mea ʻai māmā
• Nānā no

ʻAʻole wau e hele i ke kō: ʻO ke kiʻi ʻana i kāu mau pahuhopu, lilo i ka lilo i kaupaona a i ʻole ʻai i ke olakino, hiki ke paʻakikī. ʻO ka hoʻonohonoho ʻana i kēia mau manaʻo e like me ka maʻalahi. ʻO ka pili ʻana iā lākou me ka manaʻo ʻole i ka pōloli a, ʻaʻa wau e ʻōlelo aku, ua pio? ʻĀ, hiki ke manaʻo maikaʻi ʻole kokoke i ka hiki ʻole, keu hoʻi inā ʻoe e ukali nei i kahi papaʻai papa. A ʻoiai, ʻae, ʻo ka ʻai ʻana i ka pau ʻana o ka calorie he pou ia o ka pohō kaumaha, ʻo ka noho māʻona a me ka māʻona he mea nui hoʻi. A i ʻole, hiki iā ʻoe ke manaʻo i ka hoʻonele ʻana a, i ka hopena, haʻalele i kāu mau pahuhopu. Hey, hiki ke hana - akā ʻaʻole pono ia.

Komo: snacking.

ʻO ka ʻōlelo aʻoaʻo meaʻai i hala aku nei ua hōʻoiaʻiʻo paha iā ʻoe ʻo ka noshing ma waena o nā meaʻai ka ʻenemi make o ka pohō kaumaha. ʻ alertlelo Spoiler: ʻAʻole ia. Akā, ʻo ka loaʻa ʻana o kahi kīʻaha (huaʻōlelo!) meaʻai olakino hiki ke kōkua iā ʻoe e hoʻomau i ka ikaika a kōkua i ka hoʻokele ʻana i kēlā mau hana hangry e alakaʻi ai i ka ʻai ʻana i kahi pint o Ben a me Jerry no ka ʻaina ahiahi. (Eia hou, ʻaʻohe hoʻokolokolo - ua hele mākou a pau a, TBH, i kekahi manawa ʻo Half Baked pololei ka mea āu e pono ai.)

I kēia manawa, ʻaʻole i hana ʻia kēlā me kēia meaʻai like - a ʻoiaʻiʻo loa kēia i ka wā e hiki ai i nā pahuhopu. No laila...

He aha ka mea e nānā ai i loko o ka ʻai ʻai maikaʻi no ka pohō kaumaha

Hoʻomāla wikiwiki: Protein, fiber, a me nā momona momona e hoʻonui i ka mea māʻona o nā meaʻai a me nā meaʻai māmā, ʻo ia hoʻi e ʻike ʻoe i ka lōʻihi a ʻaʻole e ʻai nui, wahi a Sheri Vettel, RD, kahi mea papa inoa i hoʻopaʻa inoa ʻia mai ka Institute mai Integrative Nutrition . ʻOi aku ka lohi o kēia ʻekolu ma mua o nā kalapona maʻalahi, e kōkua ana i ka hoʻoponopono ʻana i ke kō koko koko, hoʻohui ʻo ia. Hoʻohui i nā carbs palaoa piha i loko o ka huikau a maopopo pono ʻoe e hoʻokele i ka plummeting ʻana i ke kō (a me ka huhū a me nā kuko e pili pū me ia). (E pili pū ana: 14 mau mea pupule e hana ai ka poʻe e hoʻonui i ka protein i kā lākou meaʻai)

ʻOiai ʻo ka protein, fiber, a me nā momona maikaʻi nā mea nui o ke ʻano ʻai olakino holoʻokoʻa, he mau ʻāpana koʻikoʻi nō hoʻi lākou o ka meaʻai i hoʻomākaukau ʻia no ka hoʻokō ʻana i nā pahuhopu pohō kaumaha. Mālama lākou iā ʻoe no ka manawa lōʻihi a no kahi helu haʻahaʻa o nā calorie. (E hoʻomanaʻo: ʻO ka ʻoki ʻana i nā calorie, ʻoiai liʻiliʻi, hiki ke pāʻani nui i ke kōkua ʻana iā ʻoe e lilo i ke kaumaha.) ʻO ka protein, no ka laʻana, lawe ʻelua i ka lōʻihi o nā carbohydrates e hoʻoheheʻe ʻia, mālama iā ʻoe i ʻelua piha no ka nui o nā calories (ʻelua he ʻehā mau calorie no ka gram), wahi a Audra Wilson, RD, he mea ʻai meaʻai bariatric i hoʻopaʻa ʻia ma ka Northwestern Medicine Metabolic Health and Surgical Weight Loss Center ma Delnor Hospital. Kōkua pū nā momona olakino me ka māʻona a hoʻohui i ka mea ʻono ma kahi o ʻeiwa mau calories i ka gram, hoʻohui ʻo ia.

ʻO kekahi mea nui e noʻonoʻo ai, e like me Vettel? Bio-individuality, aka ka manaʻo he ʻokoʻa ka pono o kēlā me kēia kanaka. ʻO kahi laʻana, pehea ka nui o nā protein āu (vs., mea, kou makuahine) e pono ai e loli i ka makahiki, ke olakino āpau, a me ka pae hoʻoikaika kino, wehewehe ʻo ia. 'O ia ho'i, no ka po'e he nui, 'a'ole pono loa ka nānā 'ana i nā kalama kiko'ī o ka fiber a i 'ole ka protein.

"Ke manaʻo nei au i ka nānā ʻana i ka nui o nā meaʻai o kāu mau meaʻai, ma mua o ka pahuhopu calorie koʻikoʻi," wahi a Vettel. "E hoʻolohe i kou kino e ʻike ai i ka nui o ka wahie e pono ai, inā he mea, ma waena o nā meaʻai."

I kou manawa hana Makemake ʻo Vettel i kahi meaʻai māmā e hoʻemi i ke kaumaha e loaʻa ana ma lalo o ʻelua mau mea aʻe: kahi mea kanu, huaʻai, kīʻaha holoʻokoʻa, momona maikaʻi, a i ʻole kahi kumu wīwī o ka protein. "Hoʻohanohano ʻia i kekahi mau lā ʻoi aku ka nui o nā calorie ma mua o nā mea ʻē aʻe, a maikaʻi kēlā," wahi āna.

I mua, kahi papa inoa o nā hale kūʻai maikaʻi maikaʻi loa i kūʻai ʻia a me nā home momona maikaʻi e hahai ana i kēia hana, no laila ʻo ka mea wale nō āu e pono ai e hoʻopaʻa a hoʻomākaukau iā lākou. (E pili ana: 14 Nā mea hoʻomaʻamaʻa ʻai meaʻai ma hope o ka hoʻomaʻamaʻa ʻana a me nā meaʻai meaʻai i hoʻohiki ʻia e)

ʻO nā meaʻai meaʻai maikaʻi loa i kūʻai ʻia ma ka hale kūʻai no ka pohō kaumaha

ʻO Chickpeas pūlehu

ʻAʻole maikaʻi loa ka ʻai ʻana i loko o kahi pahu moa, akā e hoʻohuli iā lākou i ʻai liʻiliʻi liʻiliʻi a lilo lākou i mea olakino maikaʻi i nā chips. ʻOiai hiki iā ʻoe ke hana DIY, hoʻomaʻamaʻa ʻo Biena me kā lākou ʻeke hopu a hele i ka moa kālua (Buy It, $13 no ka ʻeke 4, amazon.com). "Hāʻawi lākou i 8 mau kolamu o ka protein a me 8 gram o ka fiber no ma kahi o 140 mau calorie e lawe ai iā ʻoe ma waena o kāu ahiahi ahiahi, wahi a Bethany Doerfler, RD, kahi mea papa inoa i hoʻopaʻa inoa ʻia ma ka haukapila hoʻomanaʻo ʻo Northwestern. Loaʻa i nā ʻano ʻono a ʻono hoʻi, kēia mau mea olakino. ʻO nā meaʻai paona hoʻemi he "he koho maikaʻi loa ia no ka poʻe me nā maʻi allergies," wahi a Doefler.

ʻO Pepitas a me Applesauce

Loaʻa i ka magnesium e hoʻonui ai i ka naʻau, pepitas - nā hua ʻumeke maoli me ka ʻole o ka hull (pūpū) - e hana i kahi meaʻai māmā maikaʻi no kāu pahuhopu. E lawe wale i kēia mau Superseedz (Buy It, $23 no 6, amazon.com) no ka laʻana: Me 2 grams o ka fiber, 7 grams o ka protein, a me 12 grams o nā momona maikaʻi i loko o ka 1/4 kīʻaha wale nō, he top- notch nosh. No kahi koho fibrous ʻoi aku, e kāwili i kēia snack weight loss heathy me nā ʻōlepa kō ʻole i hoʻohui ʻia ke kō, wahi a Doerfler.

Nā Paʻi Flaxseed a me ka Laha

Me nā pahūpahū a pau e hoʻopili nei i ka mākeke, hiki ke paʻakikī ke ʻike i ka mea kūpono maoli ke kūʻai - ʻo ia naʻe, a hiki i kēia manawa. I ka manawa hou āu e ʻimi nei i kahi mea momona momona maikaʻi maikaʻi loa, e nānā i kāu supermarket kūloko no nā mea kalai e kiʻekiʻe ana i ka fiber, e like me kēlā me nā ʻano flax, e mālama pono ai iā ʻoe. Paipai ʻo Doerfler iā Mary's Gone Crackers Super Seed (Buy It, $27 for pack of 6, amazon.com) a i ʻole Flackers Flaxseed Sea Salt Crackers (Buy It, $5,thrivemarket.com), ʻo ia mau mea ʻelua "ua hui maikaʻi ʻia me ka pata hua, ʻoki ʻia ka avocado. , a i ʻole cheese," wahi āna.

ʻO nā hua a me nā hua Granola Bars

I ka wā e pili ana i nā pahu granola, e hoʻomanaʻo i kēia mau huaʻōlelo ʻekolu: e maʻalahi. E hoʻokaʻawale i ka poʻe me ka papa inoa meaʻai lōʻihi a me ka nui o ke kō, a ma kahi o ka hele ʻana i nā kaola me nā hua maloʻo (e like me nā lā) a me nā nati, no ka mea ua piha lākou i ka fiber a me ka protein, wahi a Vettel. E hoʻāʻo: KIND Blueberry Vanilla Cashew Bars (Kūʻai, $ 8, target.com), nona ka 12 mau momona o ka momona, 5 mau huna o ka fiber, a me 5 mau protein o ka protein. (E nānā pū hoʻi: Nā Bara Granola i hana ʻia i ka home a me ke olakino no ka ʻai ʻana i ka ʻai ma ka hele ʻana.)

ʻO nā ʻeke oatmeal koke ʻole

ʻAʻole pono e kāpae i ke kaʻaahi oatmeal i ka ʻaina kakahiaka; e holo i kela keiki ino i ka la a pau. Loaʻa i ka Oatmeal ka beta-glucan, he fiber soluble e hoʻohaʻahaʻa i ka cholesterol a, ma ke ʻano, hiki ke kōkua i ka hōʻemi ʻana i kou pilikia o ka maʻi puʻuwai, wahi a Doerfler. A i ka wā e pili ai ka pulupulu maʻalahi me ka wai a me nā wai ʻē aʻe, hana ia i kahi mea like me ka gel e hoʻopiha nei i kēia ʻano ʻāpana - lawe ia i kahi kino i loko o kou ʻōpū a kōkua i ka stool i ka neʻe ʻana i ka GI tract. E hoʻopaʻa i kēia mau pūʻolo lawelawe hoʻokahi ma kāu pākaukau no kahi maʻalahi, makani, uʻi ʻai maikaʻi hoʻemi kaumaha. Koho i nā mana hou ʻole, e like me Tracks Joe's Unsweetened Instant Oatmeal Packets (Buy It, $ 24 no 16 packet, amazon.com), hoʻomākaukau me ka waiū unsweetened (ka waiū e hoʻohui pū kekahi i nā protein), a laila hoʻoulu i ka hua. (E nānā pū: He aha nā meaʻai e kūʻai ai ma Trader Joe me $30 wale nō)

ʻO nā meaʻai meaʻai hale maikaʻi loa no ka hoʻemi kaumaha

Raspberries a me nā walnuts

He paʻa ikaika kēia e hana ai i kekahi o nā meaʻai maikaʻi loa no ka pohō kaumaha, e like me Vettel. Piha nā Raspberries i ka fiber (8 grams no ke kīʻaha) a me nā walnuts maka, unsalted (hele no 1 oz) ua piha i ka momona a me ka protein no ka māʻona. ʻO ka mea hou aku, momona ka walnuts i ka momona-hakakā omega-3 fatty acid, hiki ke kōkua nui no ka hiki ʻana i kāu mau pahuhopu, ʻoiai pili pinepine ka mumū me ka loaʻa ʻana o ke kaumaha a hiki ke lilo i ka lilo ʻana i mea paʻakikī i mea paʻakikī, wehewehe ʻo ia.

Huapaʻa a me ka Paʻi Paʻa

"ʻO kahi meaʻai wikiwiki a maʻalahi aʻu i makemake ai, ʻo ia ʻelua mau hua i hoʻolapalapa ʻia me 1 ʻoz ka paʻakai, e like me ke cheddar koi, parmesan, bleu, swiss, a brie paha," wahi a Autumn Bates, C.C.N, he meaʻai meaʻai olakino i hōʻoia ʻia ma Kaleponi. He kiʻekiʻe ia i ka protein a me ka momona - kokoke i ka 20 gram o kēlā me kēia - no ka mea ma kahi o 270 calories, wehewehe ʻo ia. "Loaʻa nō hoʻi i nā ʻōpala kahiko nā pae lactose haʻahaʻa loa e hiki ke hōʻemi i ka pilikia GI."

Yogurt Helene a me nā Beri

Hāʻawi kahi kīʻaha Greek yogurt i ka 12-14 mau huna o ka hoʻopihapiha hoʻopiha protein ma kahi o 80-120 calories, wahi a Wilson. E ʻimi i ka yogurt Helene ʻaʻole momona a haʻahaʻa paha i ke kō, e like me Chobani's Non-Fat Plain Greek Yogurt (Buy It, $6, freshdirect.com). ʻO ka hoʻohui ʻana i 1 kīʻaha o nā huaʻai e lawe i kēia kīʻaha olakino olakino i ka pae aʻe me ka fiber hou, nā huaora, a me nā minela, wahi a Wilson. A ʻo nā hua kō kō (e like me nā hua) a i ʻole nā ​​mea kanu hiki ke kōkua iā ʻoe e piha no ka nui ʻole o nā calorie, hoʻohui ʻo ia.

Nā Laʻai Maka a me ka Luu Ranch

I kekahi manawa he ipu wale ka meaʻai e ʻai ai i kahi luu. Ma kahi o nā ʻeheu moa, e hoʻopili i hoʻokahi kīʻaha maka - ʻo ia hoʻi nā kāloti, nā keleka, a i ʻole nā ​​pepa bele - me ka luʻu DIY delish. ʻO nā mea a pau āu e hana ai, ʻo ka hui pū ʻana i ka 2% momona Greek yogurt me kahi ʻeke mea hoʻonani hānai holoholona (Buy It, $2, thrivemarket.com), wehewehe ʻo Wilson. "He meaʻai maikaʻi loa ia me kahi momona maikaʻi a me ka nui o ka protein - ma kahi o 12 grams no 4 oz," wahi āna. A ʻo ICYDK, manaʻo ʻia nā mea ʻai kekahi o nā mea momona momona maikaʻi (a, TBH, nā meaʻai āpau) no ka mea hiki iā ʻoe ke ʻai i ka nui o ia mau mea no ka nui ʻole o nā calori - eia pū, lawe lākou i ke kino i loko o kou ʻōpū, e hana ana i kēlā piha (māʻona) manaʻo, a hāʻawi i ka nui o nā meaʻai nui.

ʻO nā lā Medjool i hoʻopaʻa ʻia me ka Nut Butter

ʻO ka waiwai i nā antioxidant hakakā maʻi, ʻo nā lā ka lā hope loa o ka pāʻina ʻana (a i ʻole ma waena o ka pāʻina) e māʻona ai kāu niho ʻono. ʻAʻole hiki ke kiʻi i nā mea ʻai kō? E ho'āʻo e hoʻololi i kāu Sour Patch Kids maʻamau no nā hua ʻono maoli a i ʻole e hoʻāʻo i kēia meaʻai hoʻemi kaumaha. Mālama wale ʻo 2-3 mau lā me ka waiūpaka nut, nona ka protein a me nā momona momona e hana ai no kahi meaʻai māmā hou. Hiki iā ʻoe ke hoʻāʻo e hoʻokuʻu i kēia duo inā makemake ʻoe i nā meaʻai hau. (Hiki iā ʻoe ke hoʻāʻo i kekahi o kēia mau meaʻai momona maikaʻi e hoʻōla i kou makemake.)

Pahu Mea ʻai māmā

ʻOiai aia nā mana i loaʻa ma Starbucks - ka mea a Bates i ʻōlelo ai inā e holo ana ʻoe - a mai ka hale kūʻai, hiki iā ʻoe ke mālama i ke kālā (a me nā mea hoʻohui) ma ka hana ʻana i kāu pahu protein ponoʻī. E hoʻomaka me ka liʻiliʻi liʻiliʻi liʻiliʻi ʻāpana cheese (~ 1-2 oz) a i ʻole ka ʻiʻo deli wīwī (~ 2-3 oz), e hoʻohui i kahi 1/4 kīʻaha ʻalemona a i ʻole pistachios, a hoʻopau me 1 kīʻaha hua waina a hua paha, wahi a Wilson. Loaʻa i kēia ʻai meaʻai hoʻemi kino kino ka trifecta: fiber, protein, a me nā momona olakino. ʻO ka mea maikaʻi loa hiki iā ʻoe ke hoʻohui i nā ʻono a me nā koho i kēlā me kēia lā.

Nānā no