Ua pio nā hōʻike hōʻikeʻike hale ʻaina: 5 mau ʻōlelo aʻoaʻo no ka ʻai olakino ʻana

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ʻIke mākou a pau he mea paʻakikī ka ʻai ʻana i waho (akā ʻaʻole hiki ʻole) ke hoʻolālā ʻia ka meaʻai a i ʻole ka hoʻoemi kaumaha. A i kēia manawa i ka nui o nā hale ʻaina i loaʻa i kā lākou mau calorie a me nā pono pilikino i kau ʻia ma ka pūnaewele, me he mea lā ua lawe ʻia kekahi o ka wānana mai ka ʻai olakino ʻana, ka huaʻōlelo nui ʻo "kekahi ..."

Ua ʻike ʻia kahi noiʻi hou na ke Kulanui ʻo Tufts ma kahi o hoʻokahi o ʻelima mau kīʻaha hale ʻaina ma kahi o 100 mau calorie hou aʻe ma mua o ka mea i helu ʻia ma ka pūnaewele pūnaewele. I ka manawa mua, ʻaʻole maikaʻi loa nā calori 100, akā hoʻohui i kēlā mau keu he 100 kalori i ka manawa, a i loko o kekahi mau mahina hiki iā ʻoe ke loaʻa maʻalahi i kahi paona a ʻelua paha mai ka ʻai ʻana i waho. A ʻaʻole i manaʻo ʻia ʻo ka nui o nā kīʻaha 269 i aʻo ʻia mai nā hale ʻaina 42 i ʻoi aku ma mua o ka ʻokoʻa 100-calorie. ʻO kekahi o nā hale ʻaina i hoʻopaʻa ʻia ʻo Chipotle Mexican Grill, Olive Garden, Outback Steakhouse a me ka makeke ʻo Boston.

No laila me kēia ʻike hou, pehea ʻoe e ʻai ai me ka olakino a ma loko o ka helu calorie āu e makemake ai? E hahai ʻoe i kēia mau ʻōlelo aʻoaʻo ʻai ʻai maikaʻi, pēlā!

5 Manaʻo kōkua no ka ʻai ʻana i waho

1. Pili i hoʻokahi kīʻaha. ʻOi aku ka maikaʻi o ka maʻalahi ke pili i ka ʻai ʻana i waho me ke olakino. No laila, ma kahi o ka lawe ʻana i ka mea ʻai, ka kīʻaha nui a me ka ʻaoʻao (inā pau lākou i ka calorie ma ka 100, e hoʻonui koke ia!), E koho wale i hoʻokahi kīʻaha i kāu ʻai, a laila e hahai i nā ʻōlelo aʻoaʻo ʻelima.

2. E waiho i kahi mau nahu ma kāu pā. Hoʻemi ʻia ka helu ʻana o ka calorie no ka mea ʻaʻole kūlike ka mea hana i ka meaʻai a hāʻawi paha iā ʻoe i kahi hapa nui. E hakakā i kēia me ka waiho mau ʻana i kahi nahu ma kāu pā.

3. E noi i nā mea a pau ma kaʻaoʻao. Inā paha he ʻaʻahu salakeke, mea ʻono a i ʻole ka laha sanwiti, e noi ma ka ʻaoʻao. A laila e hoʻohana lawa no kāu meaʻai a ʻaʻole hou. ʻAʻohe gloopy, keu calorie hou aku ma aneʻi.

4. Hōʻalo a palena palena paha i kāu waiʻona. Kaulana ka lawelawe ʻana i ka wai ʻona no ka nui ma nā hale ʻāina. Inā he kīʻaha waina paha ia, kahi margarita a i ʻole inu inu paha, e manaʻo ʻoe e loaʻa ana kahi inu e ʻaneʻane pālua ʻia kāu mea e manaʻo ai. A i ʻole ʻoi aku ka maikaʻi, kāpae pū i nā wai inu makua makua!

5. ʻAi maʻemaʻe. ʻOi aku ka paʻakikī a me ka paʻakikī o ka meaʻai, ʻoi aku ka paʻakikī iā ʻoe e koho i nā calorie i loko o kahi kīʻaha iā ʻoe iho. No laila koho i nā kīʻaha maʻalahi e like me ka salmon i hoʻomoʻa ʻia, ka broccoli mahu a i ʻole ka salakeke i hiki iā ʻoe ke ʻohi a koho i ka mea haʻahaʻa haʻahaʻa a me nā mea ʻole.

ʻO Jennipher Walters ka Luna Nui a me ka mea nāna i hoʻokumu i nā pūnaewele ola olakino FitBottomedGirls.com a me FitBottomedMamas.com. ʻO kahi mea hoʻomaʻamaʻa pilikino pilikino, ka nohona a me ka hoʻomaʻamaʻa hoʻokele kaumaha a me kahi kumu aʻo hoʻoikaika pūʻulu, ʻo ia nō kekahi MA i ka nūpepa olakino a kākau pinepine e pili ana i nā mea āpau a me ke olakino no nā paʻi pūnaewele like ʻole.

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