He aha nā mea nui loa ma kahi lepiliʻai (Ma waho o nā punaewele)

Anter

• Ka nui o ka lawelawe ʻana
• Ka helu o nā kauā
• Pūmua
• Momona
• Kalopona a me ka puluniu
• Nā Sugars huna
• Nā mea hoʻohui
• Nānā no

Inā like ʻoe me mākou, kahi e hele mua ai kou mau maka ke kiʻi ʻoe i kahi pūʻulu meaʻai e nānā ai i ka ʻoiaʻiʻo o nā meaola. He mea maikaʻi kēlā-ʻo ka mālama ʻana i ka papa kuhikuhi e pili ana i ka nui o nā cals āu e lawe ai, a me ka manaʻo i ka nui o ka calorically o ka meaʻai, hiki ke kōkua iā ʻoe e mālama i kou kaumaha (hōʻike maoli ka noiʻi e kōkua paha iā ʻoe e hoʻomāmā). Akā ʻaʻole haʻi nā calorie i ka moʻolelo holoʻokoʻa. ʻAʻole lākou e haʻi iā ʻoe i ka hopena o kāu kō kō i ka meaʻai, pehea ka lōʻihi o kāu mea e ʻai ai e māʻona ai ʻoe, a i ʻole ehia mau mea waiwai i loko o kēlā pūʻulu. Hoʻohui, ʻaʻole pololei nā helu calorie-i ka ʻoiaʻiʻo, he aha ka mea i helu ʻia ma kāu lepili meaʻai e hoʻopau ʻia e 25 pakeneka! No laila e nānā ma waho o kēia mau ʻāpana ʻike koʻikoʻi.

Ka nui o ka lawelawe ʻana

Nā Kiʻi Corbis

Hāʻawi ka nui o ka lawelawe ʻana (no ka ʻoi aku ʻoi a ʻoi paha) i kahi aniani e hiki ai iā ʻoe ke loiloi i ke koena o ka ʻike ma ka lepili. E noʻonoʻo ʻoe ke nānā nei ʻoe i kahi ʻeke o granola, me kahi 200 mau calorie no kēlā me kēia lawelawe. ʻAʻole maikaʻi ʻole no ka ʻaina kakahiaka, ʻeā? A laila e nānā i ka nui o ka lawelawe ʻana. Inā ʻaʻohe ala e ʻai wale ana ʻoe i ka 1/3 o ke kīʻaha (a i ʻole ka nui o ka lawelawe ʻana), a laila hoʻomaka kēlā 200 mau kalori e like me 300 a 400 paha. (e like me ka hau kalima; ʻo ka lawelawe ʻana he hapalua kīʻaha wale nō ia) a e ʻike pono hoʻi e lawa i nā mea maikaʻi (ʻo ka lawelawe ʻana i nā lau lau lau i nā kīʻaha he nui).

Ka helu o nā kauā

Nā Kiʻi Corbis

ʻO ka helu koʻikoʻi ʻē aʻe i ka lawelawe ʻana: ka helu i ka pūʻolo. ʻO ka manawa pinepine, ʻo nā meaʻai e like me ka lawelawe ʻana i hoʻokahi lawelawe i nui i loko o ia mau mea, e like me ka inu he 20 auneke e like me ia no hoʻokahi kanaka, akā ʻo ka ʻoiaʻiʻo he 2 1/2 mau lawelawe i loko. ʻO ka ʻike ʻana i kēia helu hiki ke kōkua iā ʻoe e mālama i kāu mau ʻāpana; hoʻokahi haʻawina i paʻi ʻia ma ka puke pai Nā ʻAina ʻAi ʻike i nā wahine i ʻike i ka nui o nā lawelawe i loko o ka pizza i ʻai i ka liʻiliʻi ma mua o ka inoa o ka meaʻai. Hiki i kēia ke kōkua ke loaʻa ʻole iā ʻoe nā mea hana ana. ʻAʻole paha ʻoe e ʻike i ka nui o nā gram o ka pizza i loko o ka ʻoki āu i ʻoki wale ai, akā hiki iā ʻoe ke lawelawe iā ʻoe iho i ka hā inā ʻōlelo ka pahu he ʻehā, a laila waiho i ke koena.

Pūmua

Nā Kiʻi Corbis

Hoʻokumu ʻia ka pākēneka "waiwai o kēlā me kēia lā" no nā macronutrients e like me ka protein ma kahi ʻai 2,000-calorie i ka lā. Ma muli o ka ʻokoʻa ʻana o kāu ʻai calorie mai kēlā, ʻoi aku ka maikaʻi o ka nānā ʻana i ka helu o nā kala, wahi a ka meaʻai meaʻai haʻuki Lisa Dorfman, M.S., R.D., ka mea kākau o Lean Kanawai. Manaʻo ʻo ia i kēlā wahine ikaika i ko lākou mau makahiki he 20, 30, a i ʻole 40 mau makahiki e loaʻa ma kahi o 60 a 80 grams o ka protein i ka lā, e ʻimi ana i 5 a 15 grams i ka ʻaina kakahiaka (ʻoiai inā makemake ʻoe i nā mea hou aku inā ʻoe e hana i ke kakahiaka), 15 a 30. gram ma ka ʻaina awakea a me ka ʻaina awakea, a 5 a 12 mau gram no nā meaʻai māmā. E noʻonoʻo e pili ana i kēlā mau helu ke nānā ʻoe i ka hope o, mea, kahi ipu yogurt.

Momona

Nā Kiʻi Corbis

A laila, e nānā i ka momona. "ʻAʻole ʻoe makemake e momona-phobic, no ka mea ke māʻona a kōkua iā ʻoe e omo i nā wikamina hiki ke hoʻoheheʻe ʻia ka momona," wahi a Dorfman. "Akā ʻaʻole pono ka wahine olakino a hana nui ma mua o 40 a 60 mau lika i kēlā me kēia lā." Kūkākūkā ʻo ia i ka mālama ʻana i nā papaʻai ma lalo o 15 mau māka a me ka pahuhopu no kahi max o 10 kalama i kahi meaʻai māmā. "Akā ʻaʻole pili wale ka momona i ka nui o ka grams," wahi a Dorfman. Pono ʻoe e nānā i nā ʻano momona. Nā meaʻai Nix me nā momona trans, a ke noʻonoʻo ʻoe i kēlā me kēia meaʻai, e hoʻomanaʻo ʻaʻole pono ʻoe ma mua o 6 gram o ka momona momona (ʻo ka liʻiliʻi o ke ʻano olakino naʻau) i hoʻokahi lā.

Kalopona a me ka puluniu

Nā Kiʻi Corbis

I ka manawa āu i nānā ai i ka protein a me ka momona, ʻo ka macronutrient hope loa e noʻonoʻo ai ʻo ia nā huehue. (E heluhelu i ka nui o ka protein, kaʻaʻa, a me ka momona āu e ʻai ai.) E hāʻawi nā ʻike meaʻai iā ʻoe i ka nui o ka grams o nā kalapona a me ka nui o nā mea e hele mai ana mai ka fiber a me ke kō. "ʻAno nui wau i ka hopohopo e pili ana i nā carbs āpau ma mua o ka fiber a me ke kō," wahi a Dorfman. "Pono kou kino i nā carbs e puhi i ka momona. E hōʻoia wale nō aia i loko o laila ka fiber." ʻO kāna pahuhopu: Ma ka liʻiliʻi he ʻelua mau gram o ka fiber no kēlā me kēia 100 kaloli (ʻekolu ʻoi aku ka maikaʻi). Kekahi lākiō kōkua hou: Ua ʻike ʻia hoʻokahi noiʻi aia ma ka liʻiliʻi he hoʻokahi gram o ka puluniu no kēlā me kēia 10 mau goma o ke kōpona i kahi kānāwai olakino o ka manamana nui.

Nā Sugars huna

Nā Kiʻi Corbis

I kēia manawa, e haʻi wale ana kahi papa ʻike meaʻai iā ʻoe i ka nui o ke kō i loko o kahi huahana-ʻaʻole i ka nui o ia mea i hoʻohui ʻia e nā mea hana meaʻai. (Manaʻo paha ʻoe e ʻike ʻia ke kō i hoʻohui ʻia ma nā lepili meaʻai?) Akā me kahi hana kiʻi liʻiliʻi, hiki iā ʻoe ke noʻonoʻo inā ua wili ʻia kāu meaʻai me ke kō hou-he mea hoʻohui i hoʻopili ʻia i ka momona, ka maʻi puʻuwai, a me ka maʻi diabetes. Ma ka laulā, e nānā no nā mea hana e pau i ka "ose" e like me ka glucose, fructose, a me dextrose. No kahi papa inoa ākea o nā huaʻōlelo e hōʻailona ana i nā sugars (ʻaʻole maopopo mau lākou), e nānā iā choosemyplate.gov. (A, ʻae, pākuʻi ʻia i nā kō mai nā kumuwaiwai olakino e like me agave, meli, a me ka wai kō ʻohe i hoʻoulu ʻia ke hoʻohui ʻia i ke kō, no laila e kaupalena ʻia.)

Nā mea hoʻohui

Nā Kiʻi Corbis

ʻAʻole, ʻaʻole maikaʻi nā mea āpau i hiki ʻole ke haʻi ʻia iā ʻoe-e like me kēia 8 mau mea hoʻokūkū hoʻoweliweli i palekana maoli. Akā ma ka laulā, ʻo ka ʻimi ʻana i nā papa inoa mea hoʻohana pōkole (me nā huaʻōlelo āu e ʻike ai) e kōkua iā ʻoe e hoʻokele iā ʻoe i ka uku liʻiliʻi. A e hoʻomanaʻo, ua kauoha ʻia nā meaʻai e ka nui o nā mea i loko o ka huahana-no laila ʻo ka mea i helu mua ʻia ʻo ia ka mea hoʻohui mua, ʻoiai ʻo ka poʻe i ka hopena e emi ke kaumaha. No laila inā ʻoe e ʻike i ka palaoa keʻokeʻo (ʻike pinepine ʻia ia he "palaoa hoʻonui") a i ʻole ke kō i ka piko o ka papa inoa, noho mamao! Akā, e nānā i nā huahana me nā meaʻai maoli, nā meaʻai holoʻokoʻa e like me nā mea mua (a ʻoi aku ka maikaʻi, wale nō).

Nānā no