E hoʻopau i ka momona o ka ʻōpū me kēia mau hoʻololi ʻana i nā mea ʻala maikaʻi

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E alo ia, i kekahi manawa hana nā condiment i ka ʻai; akā, ʻo nā mea hewa paha ka mea e pale ai i ka ulu ʻana o ka unahi. Hiki i kēia mau swap ʻelima ke kōkua iā ʻoe e hōʻemi i nā calorie a hoʻonui i nā meaʻai - me ka ʻole e kaumaha i hoʻokahi iota o ka ʻono:

E kūʻai i ka pata no ka avocado

ʻO Avocado ka waiūpaka kūlohelohe. Hiki iā ʻoe ke hohola ma luna o ka palaoa palaoa holoʻokoʻa i ka ʻaina kakahiaka a hauʻoli i kona momona momona me ka ʻike ʻana i kēlā me kēia punetune he 3/4 ka liʻiliʻi o nā calorie. A ʻo ka waiūpiha i piha me ka momona momona, aia nā avocados me nā MUFA olakino puʻuwai (nā momona momona), ka huaʻai E (kahi anti-kūpale anti-ʻelemakule), a me ka potasiuma, kahi mea pono nui no ka hana puʻuwai a me nā huʻi muscle e hana ma ke ʻano he diuretic maoli (aka major de-bloater).

Kuapo mayo no hummus

Loaʻa kēia hoʻololi i ka hapalua o nā calorie no ka pālua o ka nui (ʻelua puna ma mua o hoʻokahi) a no ka mea i hana ʻia mai ka pīni a me ke kāleka, hoʻonui ia i kou ʻai ʻana i ka protein, minerala a me nā antioxidants. He mea weliweli ia ma nā mea āpau mai kahi sanwī maka hāmama a wahī i ka ʻaihue no ka saleta ʻuala hoʻoluʻu (hoʻāʻo - ʻono ia).

E hoʻohana i ka vinaigrette ma mua o ka mahiʻai

E mālama ʻoe ma kahi o 60 mau calorie no ka 1/4 kīʻaha (ka nui o ka pōleʻa kolepa) a me ka bonus: ua hōʻike ʻia ka vīneka e hoʻomalu i ke kō koko a pale i ka waiwai momona. Ua ʻike kekahi haʻawina ʻo ka poʻe i ʻai i hoʻokahi punetune o ka vīnega ma mua o ka ʻaina awakea a me ka ʻaina ahiahi, ua nalowale ka awelika o ʻelua paona ma mua o ʻehā pule - me ka hana ʻole ʻana i nā loli ʻē aʻe - a ua māʻona lākou.

E hoʻololi i ke ketchup me ka sinapi ʻala

Ke hoʻomoe ʻoe i ka ketchup ma kāu burger turkey ʻaʻole ʻoe e noʻonoʻo iā ia ma ke ʻano he ʻono momona, akā ʻo kēlā me kēia ʻāpana punetune e pili ana i kahi teaspoon o ke kō i hoʻomaʻemaʻe ʻia. E kīkuʻi i ka mea ʻono me ka sinapi ma kahi o 1/3 nā calorie a me ke ʻano like o ka maʻi ʻaʻai e kaua ana i nā antioxidants i loaʻa i broccoli a me cabbage.

ʻO Cynthia Sass kahi meaʻai meaʻai i hoʻopaʻa ʻia me nā kekelē master ma ka ʻepekema meaʻai a me ke olakino lehulehu. ʻIke pinepine ʻia ʻo ia ma ka TV aupuni ʻo ia ka mea hoʻoponopono SHAPE hāʻawi a me ke kūkākūkā meaʻai i ka New York Rangers a me Tampa Bay Rays. ʻO kāna mea kūʻai aku hou loa ma New York Times ʻo Cinch! Naʻi Aupuni

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