Ke hana momona nei kāu ʻano meaʻai?

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ʻO ʻoe ke kamāliʻiwahine ʻo Cocktail Party nāna i hele i loko o kahi hanana ʻokoʻa i kēlā me kēia pō a i ʻole kahi Fiend Fast Food e hopu i ka lawe ʻana o Kina a hāʻule i ka moena? Ma kēlā me kēia ala, hiki i kāu papaʻaina ahiahi ke sabotaging i kāu hoʻāʻo kaumaha. "Nui nā wahine e ʻai i ka hapalua a ʻoi paha o kā lākou mau calorie i ka ʻaina awakea a i ke ahiahi, e hana pinepine ana i ka momona, ke kō a me nā hua i hana ʻia - nā koho meaʻai e hōʻino ai i ko lākou olakino, nā kiʻi a me nā ʻano," i ʻōlelo ʻia e ka mea hoʻoponopono ʻo SHAPE ʻo Elizabeth Somer, MA, RD, mea kākau o Ka Puke Kuke Meaʻai & Mood (Owl Books, 2004).

Aia ke kī i ka kūleʻa i ka hoʻoponopono hou ʻana i kāu ʻano ʻaina ma ke ʻano e kūpono iā ʻoe, i ʻōlelo ai nā loea ʻai pono. E hoʻohuli i ka ʻaoʻao e ʻike ai i kou ʻano pāʻina awakea a me nā ʻōnaehana hoʻoliʻiliʻi kaumaha i hoʻomākaukau ʻia i ke ala āu e makemake ai e ʻai. Ua hoʻokomo pū mākou ʻehā mau loina i hoʻomākaukau ʻia e Kathleen Daelemans, ka mea kākau o Ka loaʻa ʻana o ka meaʻai lahilahi a me ke aloha! (Houghton Mifflin, 2004) a me kahi mea kuke nāna i mālama i kāna kaona paona he 75 paona i ʻoi aku ma mua o 13 mau makahiki.

KE KAIKAU WAIWAI HOPE

ʻO ka pilikia Luhi loa ʻoe i ke kuke, uku ʻoe iā ʻoe iho me ka lawe. Akā hiki mai ka hōʻoluʻolu ma ke kumukūʻai: 700 b a me 26 mau momona o ka momona ka burrito maʻamau; kahi lawelawe maʻamau o kahi kīʻaha moa Kina, e like me ka kung pao, he 1,000 mau calorie. "Akā ʻaʻole pono ka mea ʻai wikiwiki e hoʻohālikelike me nā ʻōpala," i ʻōlelo ʻia ʻo Lisa Sasson, ʻo RD, he polofesa kōkua ma ke keʻena ʻoihana mālama kino o ke Kulanui o New York, nā noiʻi meaʻai a me ke olakino lehulehu ma New York City. Ma waho o ka pahu pizza, hōʻike ʻo Carolyn O'Neil, MS, RD, mea kākau o ʻO ka meaʻai: Ma ka ʻai olakino a maikaʻi ʻole (Nā puke Atria, 2004). E hoʻomaʻamaʻa iā ʻoe iho e nānā i nā koho olakino i nā wahi makemake ʻole ʻia.

Nā Paha Solutions no nā Fiends Mea ʻai wikiwiki

* Nānā i nā koho calorie haʻahaʻa ma kāu mau lālā meaʻai wikiwiki. Koho i nā ʻāpana liʻiliʻi a me nā ipu i hoʻomākaukau ʻia me ka momona momona. ʻO kahi laʻana, e kuapo i kahi burrito bipi me ka waiū momona no kahi moa momona palahi me ka salsa. Mālama ʻoe i 510 calories a me 22 gram momona. ʻO ka moa a General General Tso no ka moa mahu a me nā mea kanu me kahi kīʻaha laiki ʻeleʻele. Mālama ʻoe i nā calorie he 500, a ma ka papa o nā pāʻina lawe he ʻehiku ua ʻokiʻoki ʻoe i nā calorie e lilo i ka 1 paona.

* Pau ka "manaʻo waiwai." Pālua ʻo ka nui ʻana o Biggie i kāu mau ʻuala no ka hapahā keu, akā ʻo kou kino ka mea uku. ʻO kahi lawelawe nui o nā french fries he 520 calories a me 26 mau momona o ka momona. ʻOiai ʻaʻole ia ke koho ʻoi loa ke olakino, ʻo kahi lawelawe liʻiliʻi he 210 mau calories a me 10 mau momona o ka momona. Akā, e kauoha i kahi ʻuala i hoʻomoʻa ʻia me ka salsa; ʻo kaʻuala 5 wale nō ʻona he 100 wale nō calories, ʻaʻohe momona a me 3 gram o ka fiber.

* E aʻo e hana i kāu "ʻai wikiwiki," Wahi a ka mea kākau puke kuke a me ke kahu kaumaha kaumaha ʻo Kathleen Daelemans. Ma kahi o ka kū ʻana ma ka hale ʻaina ma hope o ka hana, e ʻohi i kahi ʻāpana iʻa hou ma kāu mākeke kūloko, kahi e hiki ai iā ʻoe ma hope ke mahu i loko o ka microwave i mau minuke. ʻOiai ʻoe ma ka hale kūʻai, e hoʻāla i kekahi mau meaʻai e hana ai i ka ʻaina i nā ʻaina awakea maikaʻi e like me nā greens i holoi mua ʻia, nā mea ʻai salakeke a me nā pīni ʻeleʻele i kēnā.

KE DIVA DEPRIVATION

ʻO ka pilikia Ke hoʻomoe nei i ka papa ʻaina kaloria palena - kope no ka ʻaina kakahiaka a me kahi saladi mea ʻai wale no ka ʻaina awakea - manaʻo ʻoe he maikaʻi. Akā ʻo ka ʻoiaʻiʻo ʻaʻole lawa ʻoe i nā mea momona e hana ai i loko o ka lā. Ma ke ahiahi ua pā ʻoe i ka paia. "Pōloli ʻoe!" Wahi a Sasson. "Mai ʻae iā ʻoe e hele i ka pōloli - he hopena rebound nō ia." ʻO ka hopena "ʻai wikiwiki" i ka wā ʻaina awakea, i ʻōlelo ʻo O'Neil, he kau binge e hiki ai ke waiho iā ʻoe me ke kaumaha a me ke kaumaha.

Nā Paha Solutions no Deprivation Divas

* E kūpaʻa ai nā ʻano a pale i ka pāʻina ʻana o ka ʻaina awakea, hoʻokaʻawale i ka ʻaina kakahiaka a me ka ʻaina awakea i loko o nā meaʻai liʻiliʻi momona i kēlā me kēia ʻekolu a ʻehā mau hola ma ka lā holoʻokoʻa, me ka noʻonoʻo ʻana i kāu mau calorie i pau. "ʻAʻole hiki iā ʻoe ke offset i kou ʻano inā he mea ʻai ʻoe, akā hiki iā ʻoe ke offset i ke ʻano o ka pōloli nui a hoʻonohonoho iā ʻoe iho no kahi binge," wahi a Madelyn Fernstrom, Ph.D., ka luna o ke Kulanui o Pittsburgh Medical. Kikowaena Hoʻokele Kino Waena.

* E kipaku i ka salakeke ʻaina wīwī. E hoʻohui i ka protein protein i kāu greens a mālama ʻoe i ka pōloli. E hoʻāʻo i nā anana he 3-4 mau ʻeke o ka wai piha, 1/2 kīʻaha o nā pīni, ʻokiʻoki ʻia nā hua manu a i ʻole kahi ʻauneke o nā ʻalemona ʻoki, ʻōlelo aʻoaʻo ʻo O'Neil.

* Koho i nā meaʻai kiʻekiʻe-nui, kiʻekiʻe-fiber no ka ʻaina awakea. Hiki iā ʻoe ke loaʻa i kahi pāʻina hōʻoluʻolu me ka ʻole o ka puhi ʻana i ka nui o ka calorie o kāu lā i hoʻokahi noho ʻana i ka pō. E hōʻoia wale i ka nui o nā mea ma kāu pā mai nā mea kanu i hoʻomākaukau ʻia me ke olakino.

KA NOSERA LOA

ʻO ka pilikia Ma hope o ka ʻai ʻana i ka mea āu e noʻonoʻo ai i kahi ʻaina awakea kūpono - kahi papaʻai paʻahau a me kekahi mau ʻōmato cherry - hoʻomaka ka meaʻai māmā. ʻOiai nibble ʻoe i ʻelua a ʻekolu paha mau kuki i ka manawa hoʻokahi, e hoʻopau mau ka pō me kahi pahu i hakahaka ʻole ʻia e like me nā 1,440 cookie calorie āu i ʻai ai. "ʻO ka pololi ka ʻoiaʻiʻo a ʻoiaʻiʻo a me ka naʻau," i ʻōlelo ʻo Daelemans. "Inā he wahi manawa pōkole loa ka meaʻai no nā mea āpau e pilikia ana iā ʻoe, ʻaʻole holo pono ia - a ua hiki i ka manawa e ʻimi ai i kahi mau hopena maoli. Inā pōloli maoli ʻoe, pono ʻoe i nā calorie momona i ka ʻaina awakea a hoʻolālā. i mua no ka hoʻouka pōkaʻa ahiahi. "

Nā Paha Solutions no Notos Noshers

* E kuhi i ka mea ma hope o kēlā mau meaʻai māmā. E mālama i kahi puke pai meaʻai no ʻelua mau pule e hele i lalo o ke kumu o kou ʻai ʻana, i ʻōlelo ʻo Daelemans. E hoʻopaʻa i nā manawa āu i ʻai ai, nā mea āu i ʻai ai a me nā mea āu e manaʻo nei i kēlā manawa.

* E hana i ka momona olakino i loko o kāu ʻaina awakea. Inā pōloli ʻoe i 20 mau minuke ma hope o ka ʻaina awakea, ʻo ka manaʻo maʻamau ʻaʻole lawa kāu protein a momona paha - e ʻū aʻe i ka pae leʻaleʻa o ka pāʻina. A ʻaʻohe pono e momona-phobic. "Hele lōʻihi kahi momona," wahi a O'Neil. E hoʻāʻo e hoʻowalewale i kahi teaspoon (he 40 mau calorie wale nō) o ka ʻaila ʻoliva a i hoʻokomo ʻia i ka basil ma luna o nā mea kanu i mahu ʻia.

* Ma hope o ka ʻaina ahiahi, hoʻomākaukau no ka pāʻina o ka lā aʻe. Ma ka holoi ʻana i ka milo, ʻokiʻoki i nā ʻaka, ka ʻeli ʻana i nā kāloti a i ʻole ka holoi ʻana i nā hua waina, e māʻona ʻoe i kou makemake e puni i ka meaʻai i kahi ala olakino, e ʻōlelo ana ʻo Daelemans, a e ʻike pono ʻoe i ka ʻaina awakea o ka lā ʻapōpō.

* E hoʻolālā i kāu meaʻai māmā. Mālama i nā calorie 200 o kāu huina i kēlā me kēia lā no ka mea ma hope o ka ʻaina ahiahi. E hoʻokaʻawale iā lākou i ke ala kūpono loa iā ʻoe. Makemake e ʻōpala i ka pō holoʻokoʻa? E koho i nā leʻaleʻa ma hope o ka ʻaina awakea e hāʻawi i ka nui o ka nui o ka nui o nā calori, e like me ka popcorn māmā, nā mea kanu ʻoki mua ʻia me ka salsa a i ʻole Mock Deep-Fried Chickpeas (e ʻike i ka papa kuhikuhi ma aneʻi.) A i ʻole, e hoʻokaʻawale i kāu ʻaina awakea i ʻelua; ʻai i ka hapalua o kāu hola maʻamau a me ke koena ma hope o ke ahiahi, ʻōlelo aʻoaʻo ʻo Daelemans.

KE KEIKI ALII COCKTAIL

ʻO ka pilikia ʻO kou mau ahiahi kahi puahiohio o ka hana a me nā hana kaiaulu e hōʻike nei i nā cosmos a me nā mea ʻono; ʻaʻole ʻoe i hoʻohana i kāu umu no kekahi mea ʻē aʻe ma mua o ka waiho kāmaʻa. ʻO ka mea nui aku, ʻaʻole ʻoe i kāohi i ka mea āu e ʻai ai no ka ʻaina ahiahi.

ʻO kāu kumu kala? He hanana kūikawā kēlā. "Akā ʻaʻole kēia he hanana kūikawā; ʻo kēia ka maʻa mau i kou ola," i ʻōlelo ʻo Sasson.

Nā Pāʻoihana no nā Kamāliʻiwahine Cocktail Party

* Mai pā i ka pāʻina pōloli. Lawe i ka lua, ka ʻaina awakea e hana, e like me ka sup a i kahi pā pasta me ka protein (e ʻike i ka papa no Sesame Noodles Me ka moa), a ʻai ia ma kahi o hoʻokahi hola ma mua o ka puka ʻana i waho o ka puka, ʻōlelo aʻo ʻo Sasson. A i ʻole he 150-calorie protein bar "e lawe i ka lihi," wahi a Fernstrom.

* Hoʻonohonoho i kekahi mau pahu hopu no kēlā me kēia hanana. ʻO ka hoʻolālā mua ke kī. Inā aia ka pāʻina ma kahi hale ʻaina maikaʻi loa, e mālama i nā calorie nona, i ʻōlelo ʻo Daelemans. ʻO ka uku cocktail maʻamau? E hoʻāʻo e lawe i ʻekolu nahu olakino (nā crudités) no nā nahu kiʻekiʻe o ka calorie (nā pāpaʻi pāpaʻi) āu e ʻai ai. Eia kekahi, ma kahi o ka hānai ʻana, kau pū i kahi pāʻina ma kahi pā maoli - a laila kaohi i kāu ʻai ʻana ma hope o ka pau ʻana.

* E mālama i kāu mea inu waiʻona i hoʻokahi a ʻelua paha - max. Hoʻohui nā mea inu i nā calories nele i kāu huina lā me ka hana ʻole i kahi mea e hoʻopiha ai iā ʻoe. "ʻAʻole ʻike ʻia ke kinowai e ke kino a me ka meaʻai," wahi a Fernstrom. No ka mālama ʻana i kahi hiʻohiʻona leʻaleʻa, e noi aku i ka bartender e hoʻolilo iā ʻoe i mea hoʻowahāwahā me ka seltzer, kahi ʻōpala o ka wai cranberry a me kahi ʻāpana o ka lime, ʻōlelo ʻo O'Neil.

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