Pehea e hoʻomaulia ai i nā pāʻina ʻai

Anter

• Pehea e hoʻomaulia ai i nā pāʻina ʻai
• Pakuhi ʻaukā meaʻai
• Pehea e hoʻopau ai i nā calorie liʻiliʻi e lilo i ka kaumaha
• 1. E hoʻohana i kahi pākuʻi calorie
• 2. Kuapo i nā mea ono no ka hua
• 3. E hoʻololi i kaʻuala no nā mea kanu ʻē aʻe
• 4. E makemake i nā meaʻai i kuke ʻia
• 5. ʻAi hou i ka fiber
• 6. E hoʻolālā i nā meaʻai
• 7. Koho i nā calorie maikaʻi loa

ʻO ka calorie ka nui o ka ikehu e hāʻawi i kahi meaʻai i ke kino e hana i kāna hana nui.

No ka ʻike ʻana i ka nui o nā calorie a ka meaʻai e heluhelu ai i ka lepili a noʻonoʻo i ka nui o nā protein, nā kālika, a me nā momona, e helu ana i ka nui o nā calorie penei:

• No kēlā me kēia 1g o nā huaʻaleʻale: hoʻohui i 4 mau calorie;
• No kēlā me kēia 1g protein: hoʻohui i 4 calories;
• No kēlā me kēia 1g momona: hoʻohui i 9 calories.

He mea nui e hoʻomanaʻo i nā ʻāpana ʻē aʻe o ka meaʻai, e like me ka wai, nā olonā, nā huaora a me nā minelala i ʻaʻohe kalori a, no laila, ʻaʻole e hāʻawi i ka ikehu, akā, he mea nui ia no nā hanaolaola ʻē aʻe.

Pehea e hoʻomaulia ai i nā pāʻina ʻai

E ʻike ai i ka nui o nā calories i loaʻa i kahi meaʻai, e hoʻonui i ka nui o ka huʻopaʻa e 4, nā goma o ka protein e 4 a me ka momona āpau e 9.

O kahi laʻana: Ehia mau calories i loaʻa i kahi bar kokoleka 100 g?

I ʻike i ka pane, pono ʻoe e ʻike i ka nui o nā haʻalako, nā protein a me nā momona i loaʻa i ka kokoleka, ke nānā nei i kāna lepili, a laila hoʻonui wale:

• 30.3 g o nā carbohydrates x 4 (loaʻa i kēlā me kēia carbohydrate nā 4 calorie) = 121, 2
• 12.9 g protein x 4 (he 4 calories ko kēlā me kēia protein) = 51.6
• 40.7 g momona x 9 (kēlā me kēia momona he 9 calories) = 366.3

Ke hoʻohui nei i kēia mau waiwai āpau, ʻo ka hopena 539 calories.

Pakuhi ʻaukā meaʻai

Hōʻike ka papa aʻe i ka nui o nā calorie i kekahi mau meaʻai e ʻai nui ʻia i kēlā me kēia lā.

ʻO nā meaʻai me ka liʻiliʻi loa o ka calorie nā huaʻai a me nā mea kanu, ʻo ia ke kumu e hoʻohana ʻia ai lākou i nā papa hoʻoliʻiliʻi kaumaha. ʻO nā meaʻai momona i ka momona e like me nā meaʻai palai, nā meaʻai i hana ʻia i ʻoi aku ka nui o ka caloric a no laila ʻaʻole pono e hoʻopau ʻia e ka poʻe makemake e lilo i ka paona.

Hoʻomākaukau kahi meaʻai māmā me 1 yogurt maoli momona momona (150 g), me ke kīʻaha o ka wai ʻalani (200 mL) + 1 ʻāpala i kahi huina o 211 calories, ʻoi aku ka liʻiliʻi o nā calori ma mua o nā ʻāpana kokoleka me nā ʻalemona, no ka mea laʻana. laʻana, i loaʻa kahi awelika o 463 calories.

E ʻike i nā hana he 10 e hoʻohana ana i ka nui o nā calories

Pehea e hoʻopau ai i nā calorie liʻiliʻi e lilo i ka kaumaha

ʻO ke ala ʻoi aku ka maikaʻi e hoʻopau ai i nā calori he nui e lilo i ka kaupaona ke ʻike i ka nui o nā calories i kāu meaʻai a pehea ka nui o nā calorie āu e lawe ai i ka lā Ma hope o ka ʻike ʻana i kēia, pono i kekahi e koho i nā meaʻai calorie liʻiliʻi ʻo ia nā huaʻai, nā lau, nā greens a me nā mea kanu.

1. E hoʻohana i kahi pākuʻi calorie

Aia kekahi mau papa e hōʻike i ka nui o nā calorie i loaʻa i kēlā me kēia meaʻai, akā i mea e ʻoi aku ai ka hana, aia pū kekahi mau noi i hiki ke hoʻouka ʻia ma ke kelepona paʻalima e kōkua me ka kaohi o kēlā me kēia lā.

2. Kuapo i nā mea ono no ka hua

I kēlā me kēia papaʻai e lilo i kaupaona ka ʻai ʻana o nā mea ono e like me ka pōpō, nā biscuits, nā kuki piha a me nā mea ʻono momona i pāpā ʻia, no ka mea waiwai lākou i ke kō e hāpai i ka glucose koko a ma ka hoʻohui o ka kau ʻana i ke kaupaona, e hoʻonui i ka wī.

No laila, ʻo ka mea maikaʻi ma kahi o ka ʻai ʻana i kahi mea momona, ʻai i kahi hua, ʻoi aku ka maikaʻi, i loaʻa ka peel a i ʻole bagasse, a ʻai ma ke ʻano he mea ʻono.

3. E hoʻololi i kaʻuala no nā mea kanu ʻē aʻe

He mea nui ka ʻai ʻana i nā mea kanu, nā legume a me nā hua ma ka ʻaina awakea a me ka ʻaina awakea, akā ʻaʻole ka mea maikaʻi e koho i kaʻuala, uala a i ʻole kaʻuala, inā ʻoe e ʻimi ana e lilo ka kaumaha. ʻO nā koho maikaʻi he zucchini, nā pīni ʻōmaʻomaʻo a me ka hui ʻana o ka laiki a me nā pīni kahi kumu maikaʻi o ka protein.

4. E makemake i nā meaʻai i kuke ʻia

ʻO ka hua manu kahi kumu maikaʻi loa o ka protein, akā ʻo ka ʻai ʻana i ka hua moa a i ʻole ka hua moa i koho ʻia ʻaʻole ia ka koho ʻoi loa no ka mea ʻoi aku ka nui o nā calorie. No laila, ʻo ka mea maikaʻi ka ʻai ʻana i ka hua manu i hoʻolapalapa ʻia a i hua moa paha ʻia, i hana ʻia ma luna o ka laiki, no ka mea ʻaʻole pēlā ʻoe e pono ai i ka aila, me ka liʻiliʻi o nā calories.

5. ʻAi hou i ka fiber

Maikaʻi loa nā olonā e kōkua i ke kaua ʻana i ka pōloli a no laila hiki iā ʻoe ke hoʻohui i ka punetune o ka flaxseed honua i loko o kahi yogurt maoli a me kēlā me kēia pāʻina, no ka mea pēlā ʻoe e pōloli ʻole ai i ka lā, a me ke ahonui hou e koho a hoʻomākaukau paha i nā meaʻai calorie liʻiliʻi .

6. E hoʻolālā i nā meaʻai

ʻO ka hana ʻana i kahi papa kuhikuhi i kēlā me kēia pule he ala maikaʻi loa ia e ʻike ai i ka mea āu e ʻai ai a me ka nui o nā calories i kēlā me kēia meaʻai. ʻAʻole hoʻokomo ka mea kūpono i nā calorie kikoʻī āu e ʻai ai i kēlā me kēia lā, i wahi e loaʻa ai kahi ʻano no kekahi ʻano a i ʻole kekahi, inā pono.

7. Koho i nā calorie maikaʻi loa

ʻO ka 1 aniani o ka coke ʻākoʻaka ʻaʻohe ona kalepona, ʻoiai ʻo 1 mau aniani o ka wai ʻalani ʻalani e pili ana i 100 mau caloriu, eia nō naʻe, aia ka wai ʻalani i ka wikamina C e kōkua ai i ka mālama ʻana i ke olakino a no laila ʻo ke koho maikaʻi loa ka wai momona, ʻoiai inā ʻoi aku ka nui o nā calorie, no ka mea, ʻoi aku ka nui o nā wikamina a me nā minelala ʻaʻole i loaʻa i ka soda.

Inā makemake ʻoe i kekahi mea me ka liʻiliʻi o nā calorie, akā me kekahi mea ʻono, e hoʻāʻo e inu i ka wai ʻōlinolino a hoʻohui i kekahi mau kulu lemona.