Pehea e ʻai ai olakino ʻoiai e ʻai ana i waho

Anter

• 10 Manaʻo Manaʻo no ka ʻai ʻana i waho ma kahi ʻai
• He aha kāu e ʻai ai (a me ka mea e pale aku ai) Ke ʻai ʻoe i waho ma kahi ʻai
• Nānā no

E hele ana i ka ʻaina ahiahi i kēia pō? He nui kāu hui. ʻAneʻane he 75 pākēneka o mākou e ʻai nei i ka hale ʻaina ma ka liʻiliʻi hoʻokahi manawa i ka pule, a ʻai ka 25 pakeneka i kēlā me kēia ʻelua a ʻekolu paha lā, e like me kahi noiʻi a ka USDA.

A, ʻeā, no ke aha? ʻO ka hoʻokuʻu ʻana i kahi mea ʻē aʻe e kuke he mea hoʻomaha-ʻo ka meaʻai maikaʻi loa ma hope o ka lā luhi.

ʻO ka pilikia, ua pālahalaha nā nui o nā ʻāpana i nā makahiki i hala iho nei-a ʻo ka hapanui o mākou e hoʻomaʻamaʻa i nā nahu āpau. Noiʻi na Brian Wansink, Ph.D., mea kākau o ʻAi Manaʻo ʻole, e hōʻike ana e hoʻomau mākou i ka ʻai ʻana a pau kā mākou mau papa ma mua o ke kali ʻana i ko mākou kino e hōʻailona ua piha mākou, ʻaʻole pili i ka nui o ka lawelawe ʻana. No laila, inā ʻoe e ʻai nei i ka ʻai hale ʻai haʻahaʻa-calorie, ʻoi aku paha ʻoe i ka nui o ia mea.

ʻO ka leʻaleʻa i ka papa ʻaina ʻaina hoʻomākaukau maikaʻi kekahi o nā leʻaleʻa nui loa o ke ola. Ma ka hoʻolohe ʻana i kēia mau hoʻolālā i ka wā e ʻai ai i kahi meaʻai ma kāu mau hale ʻaina punahele, hiki iā ʻoe ke ʻono i nā hale ʻai Pākē, Mekiko, Thai, Italia, a me ʻAmelika me ka ʻōlelo ʻole. ciao i ka lasagna a i ʻole hasta luego i tostadas.

10 Manaʻo Manaʻo no ka ʻai ʻana i waho ma kahi ʻai

1. E kuʻi i ka hana maʻamau o ka pōloli. Ua ho'opa'a 'oe i ka 'aina ahiahi nui, no laila, 'a'ole 'oe i ka 'aina awakea. Kamaʻāina ke kani? Mai hana. I kou hōʻea ʻana i ka hale ʻaina ua pōloli ʻoe, a aloha, eia ka hīnaʻi berena! ʻElua a ʻekolu paha mau ʻāpana ma hope (me ka waiūpaʻa, ʻoiaʻiʻo), ua ʻai ʻoe i hoʻokahi mau haneli calories — a ʻaʻole ʻoe i kamaʻilio pū me ka mea lawelawe. Akā, e ʻeli i loko o kahi ʻaina awakea māmā, e like me ka salakeke me ka salmon a me nā mea kanu a me ka ʻōwili palaoa holoʻokoʻa.A laila i ka ʻauinalā o ke awakea, e loaʻa i kahi meaʻai māmā-kahi ipu o ka Greek yogurt a i ʻole ka lima o nā nati (e hoʻāʻo i kēia mau huaʻai a me nā ʻanoʻano 10 olakino). Ke mālama nei i kou pōloli ma muli o ke kumu ʻaʻole ʻoe e luʻu i loko o ka hīnaʻi berena ke hōʻike ʻia ʻoe i kāu papaʻaina.
2. E hele maʻalahi i ka waina. Inā makemake ʻoe i ke kīʻaha o pinot noir, ma nā ʻano āpau, loaʻa iā ia. Mai hele wale i ka moana. Ua ʻike ʻia kahi noiʻi ʻana i nā wahine i ʻona ma mua o ʻelua mau mea inu i kēlā lā i kēia lā e hoʻopau i ka 30 pākēneka o nā calorie (no ka mea ʻoi aku ka ʻono o kēlā kīʻaha ʻelua me kahi ʻāpana keke kokoleka, ʻeā?). Hoʻopili i hoʻokahi kīʻaha waina-ʻo ia ka mea a ka ʻAmelika Hui Pū ʻIa e ʻōlelo ai i mea maikaʻi loa no kou olakino. (Pili: Pehea e koho ai i kahi Waina Carb Low-Carb)
3. E makaʻala i nā kīʻaha i kapa ʻia "māmā." ʻOi aku ka nui o nā meaʻai hale ʻai haʻahaʻa haʻahaʻa e hōʻike ʻia ana ma nā menus—a makemake mākou i kēlā!—akā naʻe, ʻaʻole pololei ka ʻōlelo. E heluhelu pono i ka papa kuhikuhi. E ʻimi i ke koena o ka protein wīwī (iʻa, ka umauma moa, ka ʻiʻo puaʻa, ka steak strip), nā ʻakika paʻakikī (raiki ʻulaʻula, pasta palaoa holoʻokoʻa) a me nā momona monounsaturated (canola a i ʻole ʻaila ʻoliva). Inā makemake ʻoe i ka ʻike hou aku e kōkua iā ʻoe e koho i nā meaʻai maikaʻi loa, e hele i ka pūnaewele o ka hale ʻaina ma mua o ka manawa e ʻike ai inā lākou e papa inoa i ka ʻike meaʻai no kēlā me kēia kīʻaha.
4. E hoʻomaʻamaʻa i ka kaohi hapa. ʻAi i ʻekolu hapahā o ka mea ma kāu pā a laila kū i ka wā e ʻai ana i ka papaʻai. Wahi a James Hill, Ph.D., ka luna o ka Center for Human Nutrition ma ke Kulanui o Colorado, hiki i kēia hana maʻalahi ke kahi i 300 calories mai kāu ʻai. ʻO ka mea hou aku, e māʻona loa ʻoe i ka ʻai ʻana i ka 75 pakeneka o kāu ʻaina ahiahi a hiki ʻole iā ʻoe ke poina i kēlā mau ʻai liʻiliʻi.
5. Akamai e pili ana i ka salakeke. Ma ka pā saladi, e hoʻopiha i kāu pā me nā mea kanu, nā ʻōmaʻomaʻo, nā moa, a me ka edamame, a kau i luna me hoʻokahi a ʻelua punetēpē o ka momona momona. Ka palena o nā ʻāpana pēpē, ka tī, nā crouton, a me nā lole momona. ʻO Ditto no ka pasta, tuna, a i ʻole nā ​​salaki moa e ʻau ana i ka mayo. E hoʻopili i ka hapahā kīʻaha lawelawe a i ʻole ka liʻiliʻi. (E pili ana: ʻO nā salakeke maikaʻi loa ma kāu mau wahi ʻaina awakea punahele)
6. Mai makaʻu e nīnau. E hoʻohanohano nā hale ʻaina i nā ʻano noi kūikawā āpau — ʻo kāu wale nō e kamaʻilio ai. E kauoha i kāu meaʻai me ka ʻala, kalua ʻia, kaʻala ʻia, ka poʻa, a i ʻole ka mahu ma kahi o ka palai. E noi i nā kīʻaha e kuke ʻia me kahi ʻaila ʻoliva liʻiliʻi ma mua o ka pata. E noi i nā meaʻai hou aʻe - a me ka liʻiliʻi o ka pasta - i kāu pasta primavera.
7. E koho i ka protein maikaʻi loa. Pono e loaʻa kahi steak? Hiki i ka iwi iwi 10-auneke ke hoʻopaʻa i 780 calories a ʻoi aku paha. E ʻimi i nā ʻoki pipi ʻoi aku ka liʻiliʻi, e like me ka tenderloin, flank steak, a i ʻole ke kāʻei i ka wā e ʻai ai i kahi meaʻai. ʻO ka nui o ka lawelawe i koi ʻia ma kahi o 5 auneke (e pili ana i ka nui o ka poho o kou lima). Inā ʻaʻole hāʻawi ka hale ʻaina i kēlā mea liʻiliʻi, ʻokiʻoki i kāu ʻāpana i ka hapalua a lawe i ke koena home. (A laila e hoʻohana i kēlā ʻiʻo keu i loko o kēia Steak, Polenta, a me nā Avocado Bowls!)
8. Loaʻa nā mea hou aku no ka mea liʻiliʻi. Nui ka poʻe e paʻa i ka manaʻo pono lākou e ʻai i kahi meaʻai. ʻLelo ʻo wai? E kauoha i ʻelua mau mea hoʻopuka no ka manawa a ʻelua manawa ʻoe e hoʻohālikelike ai i ka meaʻai akā ʻai iki i ka nui. A i ʻole loaʻa kahi mea ʻono a kaʻana like i kahi papa nui me kāu hoaaloha.
9. Hana i nā swaps olakino. Koho i nā hua holoʻokoʻa e like me ka laiki ʻeleʻele a i ʻole ka berena palaoa holoʻokoʻa ma luna o ka berena keʻokeʻo a me ka laiki. E hāʻawi i ka ʻuala Palani a me ka ʻuala i hoʻopaʻa ʻia i ka cheese a kauoha i ʻelua mau mea kanu, i hoʻomoʻa ʻia, a i ʻole he salakeke a me nā mea kanu. Ma kahi o nā kīʻaha pasta momona, koho i nā mea me nā kohu kōmato, ʻoi aku ka haʻahaʻa o ka momona a me nā calorie. (Pili: ʻO mākou * Hoʻopilikia * Me kēia mau hale ʻaina hōʻalu wikiwiki 10 olakino)
10. ʻAi ʻai meaʻai. ʻAʻole mākou e hoʻomākeʻaka. E hoʻāʻo e hōʻole iā ʻoe iho i ka souffle kokoleka a ʻai wale paha ʻoe i kahi mea ʻoi aku ka ʻino (e like me ka pahu hau kalima) ke hoʻi ʻoe i ka home. ʻO ka ʻai ʻana ma kahi papaʻai meaʻai: E kauoha i hoʻokahi meaʻai no ka papaʻaina. Pono kahi mau nahu e māʻona i kou niho ʻono. ʻAʻole i ke ʻano e kaʻana like? E noi i kahi meaʻai momona haʻahaʻa o nā hua a i ʻole kahi sorbet hua liʻiliʻi.

He aha kāu e ʻai ai (a me ka mea e pale aku ai) Ke ʻai ʻoe i waho ma kahi ʻai

E ho'āʻo i kēia mau ʻai hale ʻaina haʻahaʻa-calorie a me nā koho olakino ma kēlā me kēia ʻano hale ʻaina.

Mea 'ai wikiwiki

• E koho: ʻO ka moa a i ʻole ka iʻa (noi kaʻawale i ka ʻai a hoʻohana i hoʻokahi punetune wale nō) me ka salakeke ʻōmaʻomaʻo (ʻaʻahu ma ka ʻaoʻao)
• ʻAʻole: Nā meaʻai palai hohonu. E hana i kēia mau meaʻai wikiwiki 3 makemake nui ma ka home

Mekiko

• Koho: ʻO Fajitas i hana ʻia me nā ʻiʻo a me nā mea kanu, burritos a i ʻole enchiladas i hoʻopiha ʻia me ka moa, ʻōpae, a i ʻole ʻiʻo wīwī a me kahi liʻiliʻi o ka paʻakai.
• ʻAʻole: ʻO nā kīʻaha i hoʻopaʻa ʻia me ka paʻakai, chimichangas palai, piʻi hoʻomaʻamaʻa ʻia, nā kīʻaha tortilla nui (ua maikaʻi kekahi me ka salsa, #balance), nā ipu margaritas (pili i hoʻokahi aniani)

Kepanī

• E koho: Hana ʻia ʻo Sushi me ka ʻōpae, tuna, tofu, a me nā mea kanu, sashimi, miso sup, teppanyaki ipu (ʻiʻo, iʻa, a i ʻole nā ​​mea ʻai i kuke ʻia i ka ipu hao)
• ʻAʻole: ʻO Tempura, nā pā nui sushi rolls (hiki i kēlā me kēia me 250 calories a ʻoi aʻe paha, a hiki iā ʻoe ke ʻai maʻalahi i ʻelua a ʻekolu paha), teriyaki (hiki ke loaʻa i ke kō i ka nui o ke kō)

Pākē

• E koho: ʻO ka ʻōpae, ka moa a me nā lau ʻai, ka laiki palaka i puhi ʻia
• ʻAʻole: ʻO nā kīʻaha me nā mea ʻono a me ka ʻawaʻawa mānoanoa e like me ka moa Kung Pao, nā kīʻaha laiki nui, nā hua manu palai, lo mein, nā meaʻai berena a i palai ʻia e like me ka pipi ʻalani.

ʻNia

• Koho: ʻO ka moa Tandoori a i ʻole nā ​​meaʻai ʻē aʻe i kuke ʻia i loko o ka umu tandoor; E ʻimi i nā kīʻaha "tikka" a i ʻole "bhuna", ʻaʻole i uhi ʻia me nā kīʻaha kaumaha (a i ʻole DIY i kēia 8 Easy Indian Food Recipes)
• ʻAʻole: Nā kīʻaha e hele mai me nā mea ʻono momona, naan (nā berena ʻInia i piha pinepine ʻia me ka ʻuala a niu paha a kāpī ʻia me ka waiūpaka), samosas i kālua ʻia

Ikalia

• Koho: ʻO ka mea kanu a iʻa iʻa kai paha, sopeta minestrone, iʻa a iʻa moa paha i lawelawe ʻia me nā mea kanu, nā ʻai i hoʻolapalapa ʻia
• ʻAʻole: Nā meaʻai hohonu a kāwili ʻia e like me ka palaʻai a i ʻole ka eggplant parmesan, nā mea ʻono creamy e like me fettuccine Alfredo, nā kīʻaha i piha me ka tī e like me ka manicotti a me nā calzones

Hale Kūʻai Kope

• Koho: He kofe 8-auneke me ka waiū; 11 mau calorie
• ʻAʻole: He 20-auneke latte; 340 Kalori (E pili ana: ʻO nā mea inu kofe maikaʻi e ʻono wale ai)

Nānā no