ʻO kahi infographic o ka lawelawe ʻana i nā nui no kāu meaʻai olakino punahele

Anter

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ʻOiai inā ʻoe e ʻai i ka meaʻai momona, ʻaʻole paha ʻoe e ʻai akamai. Ke ʻike mākou he mea olakino ka meaʻai, manaʻo mākou he mea nui ʻole ka nui o kā mākou ʻai ʻana, wahi a Paige Smathers, R.D.N., kahi meaʻai meaʻai ma kahi kokoke i Salt Lake City, Utah.ʻOiai ʻo ka nui o ka lawelawe ʻana i ka hewa e hiki ai ke hōʻeha i kāu papaʻai e like me nā meaʻai hewa, eia ke ala kūpono e lawelawe ai i 10 mau meaʻai māmā akā paʻakikī. (A hiki paha iā mākou ke manaʻo i kēia mau meaʻai meaʻai haʻahaʻa haʻahaʻa a i hoʻomaikaʻi ʻia e hoʻomaʻamaʻa i ka makemake? Ua hoʻāʻo mākou iā lākou a pau, a ʻono.)

ʻO Cereal

Inā ʻoe e hoʻopiha ana i kahi kīʻaha maʻamau me ka cereal i ke kakahiaka, e iho ana paha ʻoe ma kahi o ʻelua kīʻaha, wahi a Katherine Isacks, R.D., kahi meaʻai meaʻai ma kahi kokoke i Boulder, Colorado. He mea maʻamau kēia kuhi hewa: "ʻAʻole i loaʻa i ka poʻe i ka nui o kā lākou ʻāpana no ka cereal," wahi a Isacks. E nānā i ka nui o ka lawelawe ʻana ma kāu mau pahu punahele-ʻo ia ka 3/4 kīʻaha i hoʻokahi kīʻaha. Inā ʻoe e ʻai ana i ʻoi aku ma mua o hoʻokahi kīʻaha, e like me ka nui o ka poʻe e hana nei, ʻoi aku ka nui o ka pilikia, ʻoiai inā ʻaʻole ia he mana kō. "ʻO ka cereal kiʻekiʻe-fiber maikaʻi loa hiki ke hoʻopau i ka ʻaina kakahiaka nui loa i ka calorie a me ka carb-loaded inā ʻoe e ʻai nui," wahi a Isacks. Hōʻike ʻo ia i ke kūʻai ʻana i kahi pola liʻiliʻi e kū wale i kahi kīʻaha. Hoʻopiha, hauʻoli, a hana ʻia. (E lawelawe i hoʻokahi o nā koho cereal ʻoi loa e kōkua iā ʻoe e ola lōʻihi ai.)

Wai 'alani

ʻO ka pilikia mua me ka wai, ʻoi aku ka haʻahaʻa o ka hua holoʻokoʻa. Loaʻa i nā ʻalani nā pulupulu a paʻa paha i nā antioxidant ma mua o ka hana, ʻano wai, wahi a Isacks. (E aʻo i ka moʻolelo holoʻokoʻa ma He aha ke olakino, nā ʻalani a i ʻole ka wai ʻalani?) Eia nō naʻe, inā ʻaʻole hiki iā ʻoe ke noʻonoʻo i ka ʻaina kakahiaka me ka inu ʻole, ʻo kēia kahi manawa hou e hoʻoponopono hou ai i kāu hoʻonohonoho ʻana i kāu wahi. ʻO ka hapanui o ka poʻe e hoʻopihapiha a i lalo i ke kīʻaha he 7 auneke a ʻoi aku paha ka maikaʻi, he aniani 12 auneke, a ʻo ka mea hope loa e ʻūlū ʻia he 175 calories a me 31 mau kō o ke kō. E kūʻai i ke aniani wai liʻiliʻi loa āu e loaʻa ai a hoʻopiha iā 3/4 o ke ala, wahi a Isacks. ʻO ka nui o ka ʻāpana e mālama ai i kāu ʻona a me ka lawe ʻana i ka calorie i ka zona kūpono he 4 auneke.

Kīkī

ʻOiai ua hoʻopiha ʻia ka paʻakai me ka calcium a me ka protein a he meaʻai maoli nō ia, ʻoi aku ka calorie. ʻO kahi hapalua kīʻaha o cheddar kuʻi ʻia, no ka laʻana, ʻūlū 229 calories. Hiki ke pilikia loa ka tī i nā wahine i ʻokiʻoki i ka ʻiʻo a hoʻohana i ka tī ma ke ʻano he pani, i ʻōlelo ʻo Isacks. "E ʻai lākou i ka ʻaila tī he 3 no kā lākou protein nui, a ke pāpālua a pālua nei paha ia o nā calorio ma mua o ka loaʻa ʻana o ka pua puaʻa wīwī a i ʻole ka umauma moa," i ʻōlelo ʻo ia. ʻO kāna ʻōlelo aʻoaʻo: E noʻonoʻo i ka tī me kahi ʻala ʻono a koho i nā ʻano wiwo ʻole e like me ke kao a me ka tī polū e kāpīpī i nā mea liʻiliʻi (e pili ana i ka auneke) ma nā hua a me nā kīʻaha ʻē aʻe (e like me The 10 Best Cheese Recipe e māʻona ai kāu mau kuko.). ʻO ia ala e loaʻa ai iā ʻoe ka nui o ka ʻono no ka liʻiliʻi o nā calorie. No ka ʻai ʻana, kūʻai i nā lāʻau paʻakai e lawe i ka manaʻo o ka ʻoki ʻana i hoʻokahi auneke mai ka poloka.

Yogurt

Ke kūʻai ʻoe i ka yogurt i kahi ipu nui, maʻalahi ke ʻūlū nui. E ʻimi no kahi 6 auneke, a i ʻole 3/4 kīʻaha, i ka manawa, wahi a Smathers. E ana ia, ma ka liʻiliʻi loa i ka manawa mua. "E kiʻi noʻonoʻo i ke ʻano o ia ʻano, a laila i kēlā me kēia manawa āu e ʻai ai i ka yogurt, e ʻimi i kēlā ʻāpana nui," wahi a Smathers. ʻOiaʻiʻo, pili pū ke ʻano o ka yogurt. E kiʻi mau i ka yogurt Greek maʻemaʻe-ʻaʻole pono ʻoe e hopohopo e pili ana i ke kō, a ʻaʻole pono ʻoe e kiaʻi ʻia e pili ana i kāu mau ʻāpana (ʻai i 9 auneke ma mua o 6 o ke ʻano momona piha ke kumukūʻai ma kahi o 80 calories wale nō. ). Akā ʻoiai me nā meaʻai maikaʻi, he mea nui e mālama i ka nui o ka hapa i ka hōʻoia i hiki ai iā ʻoe ke hoʻopiha i kāu papaʻai me nā ʻano huaola like ʻole, i ʻōlelo ʻo Smathers. (E hoʻāʻo i kekahi o kēia 10 Savory Greek Yogurt Recipes.)

Popcorn

Pili kēia i ka ʻai ʻana i mua o Netflix a i ʻole IMAX. ʻO ka popcorn maikaʻi ka homemade e hoʻohana ana i kahi air popper, ʻaʻole i ʻoki ʻia i ka bata a me ke kō. A laila hiki iā ʻoe ke ʻai i 3 a 4 mau kīʻaha, ʻaʻohe mea nui, wahi a Smathers. (E uku wale ʻoe iā ʻoe i 100 mau caloriu a pēlā paha.) Hiki iā ʻoe ke hele pū me ka ʻai ʻana i kahi ʻeke mini-calorie o ka popcorn microwaveable. ʻO ka hale kiʻi ʻoniʻoni, he moʻolelo ʻokoʻa. "Pono ʻoe e noʻonoʻo e pili ana i ka mea i kau ʻia ma ka popcorn, a hoʻololi kēlā i ka nui o ka nui o ka ʻāpana kūpono," wahi āna. ʻOiai ʻo ka ʻeke liʻiliʻi loa ma Carmike Cinemas, ʻo kahi laʻana, he 530 calories. Inā makemake maoli ʻoe, kūʻai i ka koho liʻiliʻi loa a hoʻokaʻawale iā ia me kekahi mau hoaaloha. Palena i kāu mahele e pili ana i 2 kīʻaha, a mai hana i kēia i kahi manawa maʻamau, wahi a Smathers. (E hāʻawi i kāu popcorn i kahi hoʻomaikaʻi ʻono me kekahi o kēia mau Mea ʻ Healthlelo Ola Ola Popcorn me nā mea i hoʻopunipuni ʻia.)

ʻApokila

Guacamole hemolele! ʻOiai ʻo ka ʻai ʻAmelika maʻamau e ʻai ana ma kahi o ka hapalua o ka avocado i ka manawa hoʻokahi, ʻo ka nui o ka lawelawe i makemake ʻia he 1/5 wale nō o nā hua, e like me ka ʻike CDC. Mai hopohopo nui no ka ʻoki ʻana i kahi ʻāpana 20-pakeneka. "Manaʻo wau ʻo kahi ala maikaʻi e hoʻokokoke ai i kahi avocado mai kahi hapaha a i ka hapalua i ka manawa," wahi a Smathers. ʻO nā momona momona i nā avocados e kōkua iā ʻoe e piha i ka wā e hāʻawi ana i ka momona momona, makemake ʻoe i makemake ai. ʻO ka pilikia me ka ʻai ʻana i ka hua a pau? Aia ma luna o 300 calories. (E hoʻololi iā ia me 10 Savory Avocado Recipes (ʻAʻole ia he Guacamole).)

Pasta a me ka Laiki

Nui ka poʻe e hoʻopiha i ka hapalua a ʻoi aku paha o kā lākou pā me kēia mau ʻaoʻao starchy. He pilikia kēlā no ka mea ʻo ka pasta a i ʻole ka laiki e lawe wale i ka hapaha o ia waiwai, wahi a Smathers. ʻOiai ʻike mākou ʻaʻole kēia mau meaʻai nā mea ʻohi ʻoi loa, maʻalahi e ʻōlelo iā ʻoe iho e hele nui a hoʻi i ka home. He pilikia ia no ka mea ke ʻai ʻoe i kahi pāpaʻi spaghetti, e hoʻemi ana ʻoe i nā calorie a me nā kalapona ma mua o kou pono. Hoʻohui, ʻaʻole lawa ʻoe i ka protein a me nā huaʻai a me nā mea kanu. "Inā ʻoe e hoʻokau i ka pasta ma mua, ʻaʻole nui ka lumi i koe no kekahi mea ʻoi aku ma mua o nā lālā broccoli ʻelua," wahi a Marlene Maltby, mea mālama i ka meaʻai ma Seattle. (Hōʻalo i ka hewa: 15 Resipi Pasta Kālā Kalepona no kahi ʻahaʻaina Italia olakino.)

Nati

Ua hoʻopili ʻia nā momona momona i nā nati i nā ʻano like ʻole o ke olakino. Eia nō naʻe, hiki i ko lākou kūlana maikaʻi ke alakaʻi i nā pilikia: Ma muli o ka manaʻo o ka poʻe i nā nati he "ʻai" maikaʻi, manaʻo lākou hiki iā lākou ke ʻai akā makemake lākou, wahi a Smathers. ʻO ka hapahā kīʻaha, a i ʻole ka lima liʻiliʻi, he lawelawe akamai. E kōkua iā ʻoe e pili i kēlā, kūʻai i nā hua unsalted maka ʻole, e ʻōlelo nei ʻo Smathers. Hoʻolālā ʻia ko mākou kino e makemake i ka paʻakai, no laila paʻakikī ke waiho i nā nati paʻakai. Maʻalahi e noho kaohi me nā nati unsalted no ka mea e maʻi maoli ʻoe i ka ʻono ma hope o kekahi manawa. Ma mua o ka waiho ʻana iā lākou i loko o ka pahu kini a i ʻole ipu nui, e puʻunaue i nā nati i loko o nā ʻeke liʻiliʻi i mākaukau kāu lawelawe i nā manawa āpau. Hoʻohui iā lākou me nā huaʻai a i ʻole nā ​​mea ʻai e kōkua iā ʻoe e hoʻopiha me ka ʻole o ka hoʻouka ʻana i nā calorie, e ʻōlelo ʻo Maltby.

Nā Poki Nut

ʻAʻole kāu hoaaloha ʻo ka hoʻoulu ʻana i nā spoonfuls. E like me nā nati, hiki ke ʻai i ka ʻai, akā hoʻopili lākou i nā calorie he nui a maʻalahi hoʻi i lalo ma mua o nā nati. E ana i nā punetēpu 2 o ka waiū nū i hiki iā ʻoe ke ʻike i ke ʻano o kona ʻano. E ʻimi i kēlā nui i kēlā me kēia manawa āu e ʻai ai, wahi a Smathers. (Eia 40 "ʻAʻole i ho'āʻoʻo Betcha i kēia!" Nā ala eʻai ai i ka Nut Butter.)

Hui Alahele

He mea maʻalahi loa ka ʻai ʻana i ka hui ala ala. No laila, ʻoiaʻiʻo, ʻōlelo pinepine ʻo Smathers i ka hui ʻana i ke ala i nā mea kūʻai aku e ʻimi nei loaa kaupaona. Inā ʻaʻole ʻoe ʻo ia, e hoʻopili i kahi kīʻaha 1/4 a 1/2, waiho ʻia i loko o nā ʻeke plastik zipper i hiki ʻole iā ʻoe ke hele i luna. ʻO nā ʻāpana maʻamau o ka hui ʻana he kiʻekiʻe i nā calorie (nā nati, no ka laʻana) a i ʻole kiʻekiʻe i loko o nā kalapona (e like me nā hua maloʻo a me nā ʻāpana lole). No kahi hui pūmua kiʻekiʻe, hoʻonāukiuki ʻo Smathers i nā flakes niu, nā hua maka, a me nā cranberry maloʻo (ʻo ia ka Ultimate Healthy Trail Mix).

ʻŌmole Smoothies

E hōʻoia i ka lepili: Hāʻawi pinepine kēia mau huahana i nā nui lawelawe. Inā ʻoe e ʻūlū i ka mea holoʻokoʻa, e iho ʻoe i ka nui o nā carbs a me nā calorie, akā ʻaʻole paha e hoʻopiha i ka momona a me ka protein. "ʻO ka pilikia me kēlā, ʻaʻole hāʻawi maoli ka pākīpika iā ʻoe i ka ikehu mau loa," Smathers. "Hāʻawi iā ʻoe i ka wikiwiki koke akā hana ʻoe i kahi ʻano kalele ma luna ona wikiwiki, a pōloli koke ʻoe a hiki ke alakaʻi i ka ʻai hou ʻana." ʻOi aku ka maikaʻi o ka hana ʻana i kahi mea hoʻonani he 12 auneke ma ka home me ka hua a me ka momona momona piha i ka yogurt Greek, wahi a Smathers. (E hoʻololi i kāu meaʻai maʻamau me kekahi o kēia 14 Unexpected Smoothie and Green Juice Ingredients.) Eia naʻe, ʻo ka maʻalahi o ka smoothie bottled hāʻawi iā ia i kahi kūikawā i kāu ʻai-ma ka hele, ma ke kahua mokulele, etc. ia a hoʻopili iā ia me kahi mea waiwai i ka protein a me ka momona.

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