ʻAʻai Pākē Haʻahaʻa Kalori: Noho ʻoki

Anter

• Nīnau: ʻAʻole iki wau i kuke a makemake i ke kauoha e lawe. Aia i nā kohoʻai meaʻai Kine akamai, haʻahaʻa haʻahaʻa?
• Aloha ʻoe e launa a kono ʻia i kekahi mau pāʻina i kēia mahina. Ke noʻonoʻo nei paha ʻoe pehea e pili ai i kāu ʻai momona haʻahaʻa, pololei?
• Nānā no

Nīnau: ʻAʻole iki wau i kuke a makemake i ke kauoha e lawe. Aia i nā kohoʻai meaʻai Kine akamai, haʻahaʻa haʻahaʻa?

Pane:

ʻAe, akā pono ʻoe e makaʻala i ke koho ʻana i nā meaʻai olakino. Eia kekahi mau ʻōlelo aʻoaʻo momona momona haʻahaʻa a me nā ʻike:

1. ʻO ka hapa nui o nā kīʻaha Kina nā mea kanu a me nā protein momona, akā ʻo nā ʻāpana nui a me nā aila, nā mea ʻono kō e hiki ai ke hōʻemi i kēia mau meaʻai ma mua o ka makemake ʻia no kou pūhaka.
2. Ua hōʻike ʻia kahi hōʻike hou mai ka Center for Science in the Public Interest (CSPI) aia ma waena o 1,000 a me 1,500 calorie i ka hapa nui o nā meaʻai Kina-a ʻaʻole i helu ʻia i ka laiki, nā noodles crispy, a me nā mea ʻē aʻe. Hoʻohui ʻia, ʻo kekahi mau papaʻai makemake nui ʻia, e like me chow mein a me ka moa me ka nī pi ʻeleʻele, i loaʻa he ʻelua mau lā o ka nui o ka waiwai o ka sodium.
3. No ke noi ʻana me ke akamai, "hoʻokele i nā kīʻaha palai hohonu, noi i nā mea ʻono ma ka ʻaoʻao, a ʻoki i ka nui o ka lawelawe ʻana," ʻōlelo aʻo ʻo Sarah Krieger, ʻo RD, he waha ʻōlelo no ka American Dietetic Association. Manaʻo ʻo ia e kauoha i kēia mau meaʻai olakino no ka ʻai me ka emi iho o 450 calories:
   a. he ʻōwili puna
   b. ʻelua kīʻaha hua moa kuke kuke
   c. he kīʻaha laiki ʻeleʻele
4. A i ʻole koho i ka ʻōpae me ka ʻū ula (ʻo ka mea haʻahaʻa i loko o ka noi CSPI) a hoʻokaʻawale i kahi ʻoka o ka hoʻomoʻa ʻana i ka mea kanu i hoʻowalewale ʻia me kahi hoa aloha no ka ʻaina ʻaina 600-calorie.

"Hiki iā ʻoe ke hana i kāu kīʻaha punahele i mea olakino ma ka hoʻohuihui ʻana iā ia me nā mea mahu a me ka wahī ʻana i ka hapalua no kekahi pō ʻē aʻe," wahi a Krieger. ʻO ka hope, e mālama iā ʻoe iho i kahi kuki waiwai; he 30 wale nō ona calories a ʻaʻohe momona. [poʻo = nā ʻōlelo aʻoaʻo momona momona no nā ʻaoʻao: hiki iā ʻoe ke launa a pili i kāu papa papaʻai.]

Aloha ʻoe e launa a kono ʻia i kekahi mau pāʻina i kēia mahina. Ke noʻonoʻo nei paha ʻoe pehea e pili ai i kāu ʻai momona haʻahaʻa, pololei?

I kahi ala, maikaʻi ke lilo i butterfly pili kaiaulu. "Hoʻomaopopo iā ʻoe iho i ka hele ʻana i nā bashes he nui e loaʻa nā manawa hou aku e leʻaleʻa ai i kēlā mau meaʻai momona a piha i ka calorie," i ʻōlelo ʻia ʻo Amy Jamieson-Petonic, R.D., kahi luna mālama pono limahana ma ka Cleveland Clinic ma Ohio. "Ma ia ala e emi ai ka ikaika e hoʻāʻo i nā mea āpau a hiki ke hoʻolaha i kāu indulgences i nā pule e hiki mai ana."

Eia nā ʻōlelo kōkua kōkua maikaʻi aʻe:

1. E ʻokiʻoki i kāu helu kalori: No ka mea e ʻai nui ana ʻoe i nā lā he pāʻina, pono ʻoe e uku i ka ʻoki ʻana i 100 calories mai kāu helu calorie i kēlā me kēia lā a puni ka mahina. ʻAʻole ia he nui-he ʻāpana o ka berena a i ʻole aniani o ka wai momona, no ka laʻana.
2. I ka pāʻina, hoʻopiha i nā momona momona, nā mea olakino olakino: Ma ka papaʻaina kīʻaha, hoʻopiha i ka hapalua o kahi pā liʻiliʻi me nā meaʻai olakino haʻahaʻa e like me ka salakeke, crudites, a i ʻole ka ʻoʻo, a laila hoʻopiha i ke koena me nā meaʻai.
3. E kinai i kou make wai: A ʻoiai ʻoe e ʻike ʻoi aku ka maikaʻi ma mua o ka hōʻea ʻana i kahi pāʻina pololi, mai make wai pū kekahi. "E loaʻa i kahi ʻōmole wai ma mua o kou hōʻea ʻana i ʻole ʻoe e lele i ka cocktail mua e hoʻopau i kou make wai," wahi a Jamieson-Petonic. A laila e kaupalena iā ʻoe iho i ʻelua mau mea inu ʻona i ʻoi aku ka liʻiliʻi ma mua o 150 calories: hoʻokahi kīʻaha waina a champagne, a Bloody Mary, a i ʻole gin me ka tonicʻai.

Nānā no