ʻO nā hewa ʻai nui 5 e pale ai iā ʻoe mai ka lilo ʻana o ke kaumaha

ʻO nā hewa ʻai nui 5 e pale ai iā ʻoe mai ka lilo ʻana o ke kaumaha

Kuhihewa 1. ʻAʻole ʻoe e hahai i ka nui o kāu ʻāpana

Manaʻo ka poʻe he nui inā olakino ka huahana, a laila hiki iā ʻoe ke ʻai iā ia i ka palena ʻole. He kuhihewa nui keia. ʻO nā meaʻai olakino e like me ka cereals, nā kīʻaha holoʻokoʻa, ka pasta, a i ʻole nā ​​​​huaʻai sugary i ʻai ʻia me ka ʻole o ka palena ʻole hiki ke hoʻopau i kāu mau hana.

Pehea e hoʻoponopono ai

  • E kūʻai i kahi unahi kīhini a kaupaona i nā meaʻai a pau āu e ʻai ai.
  • Hoʻoiho i kahi polokalamu helu calorie a mālama i kahi diary e noho ai i loko o kāu ʻai i kēlā me kēia lā.
  • E ʻoluʻolu e hoʻomaopopo i ka hōʻike ʻana o nā pūʻolo a me nā pakuhi i nā calorie no 100 grams o ka meaʻai i hoʻoponopono ʻole ʻia, a hiki ke ʻano like ʻole ke kaupaona ʻana o ka meaʻai maloʻo / maka a moʻa. No laila, e kaupaona i ka meaʻai ma mua o ka kuke ʻana, a i ʻole e ʻimi i nā meaʻai i mākaukau i loko o nā pākaukau calorie.

Kuhihewa 2. ʻAʻole ʻoe e noʻonoʻo i ka ʻike calorie o ka ʻuala

Manaʻo ka nui o ka poʻe i nalowale i ka paona ʻaʻole i hoʻonui nui ʻia ka nui o ka ʻai i ka calorie o kahi kīʻaha. ʻO ka ʻoiaʻiʻo, ʻoi aku ka kiʻekiʻe o nā kīʻaha kalepa i nā calorie a me nā momona: aia lākou ma kahi o 30 grams o ka momona a ʻoi aku ma mua o 300 kilocalories no 100 grams. Ma ka hoʻohui ʻana i 30 grams o ka mila i kahi kīʻaha, ʻai ʻoe i 90 calories, ʻo ka hapa nui o ia mau momona momona.

Pehea e hoʻoponopono ai

  • E hoʻololi i nā ʻuala i kūʻai ʻia ma ka hale kūʻai me nā mea ʻala maoli. Ma kēia ala hiki iā ʻoe ke hōʻemi i ka ʻike calorie o kāu mau meaʻai me ka ʻole o kā lākou ʻono.
  • Inā ʻaʻole hiki iā ʻoe ke hōʻole i ka ʻuala, e hoʻomau i ke kumu o ka hewa liʻiliʻi: ma kahi o ketchup, kūʻai i ka paʻi tōmato maoli, a hoʻololi i ka mayonnaise me ka yogurt keʻokeʻo a me ka ʻuala sinapi.

Kuhihewa 3. Makemake ʻoe i nā meaʻai momona haʻahaʻa

ʻAʻole kōkua wale ka waiu momona haʻahaʻa a me nā huahana waiū fermented iā ʻoe e lilo i ke kaumaha, akā koi pū kekahi iā ʻoe e ʻai i nā calorie hou aʻe. ʻO ka noiʻi haʻahaʻa hou loa – Hiki i nā meaʻai momona ke hoʻomāmona iā ʻoe! e Food & Brand Lab ua ʻike ʻia ʻo ka 0% lepili momona ma ka ʻeke e koi i nā mea kūʻai aku e ʻai i nā meaʻai a loaʻa i ka awelika 84 kilocalories ma mua o nā meaʻai momona maʻamau.

Eia kekahi, ʻaʻole hāʻawi nā meaʻai momona haʻahaʻa iā ʻoe i kahi manaʻo o ka satiety, a ʻoi aku ka maikaʻi o kā lākou mau huaora a me nā minela. ʻO ka hopena, ʻaʻole ʻoe e loaʻa i kahi pōmaikaʻi a ma hope o ka manawa pōkole ua pōloli hou ʻoe.

Pehea e hoʻoponopono ai

  • E kūʻai i nā huahana waiu momona waena.
  • ʻAʻole i helu wale i nā calorie, akā i ka protein, ka momona a me nā carbohydrates.
  • E heluhelu pono i nā lepili: Ua hoʻohui kekahi mau meaʻai haʻahaʻa momona i ke kō no ka hoʻomaikaʻi ʻana i ka ʻono, hiki ke hoʻonui i kā lākou calorie.

Kuhihewa 4. Makemake ʻoe i nā meaʻai palai

ʻO ka ʻaila ʻaila i hoʻohana ʻia i ke kaʻina palai e hoʻonui nui i ka ʻike calorie o ka pā.

Pehea e hoʻoponopono ai

  • E hoʻohana i nā ʻano hana kuke ʻē aʻe: kalua i ka meaʻai i ka umu, e mahu.
  • E kūʻai i kahi skillet nonstick e hiki ai iā ʻoe ke palai me ka ʻole o ka ʻaila.
  • Inā hoʻohana ʻoe i ka ʻaila no ka palai, mai ninini ʻoe i loko o ka pā mai kahi ʻōmole, akā e palaki i ka ʻili me kahi pala.

Kuhihewa 5. Ke ʻai nei ʻoe i nā mea ʻono maikaʻi loa.

Manaʻo pinepine ʻia e hoʻololi i nā mea ʻono a me nā kuki me nā meaʻai olakino e like me nā nati a me nā hua maloʻo. ʻAe, ʻoi aku ka nui o nā meaʻai, akā he nui nā calorie. No ka laʻana, he 196 kcal kahi lima liʻiliʻi o nā walnuts e kaupaona ana he 30 grams, a me ka nui o nā lā, 80 kcal.

Pehea e hoʻoponopono ai

  • Wehe i ka pā o nā huaʻai maloʻo a me nā nati mai kahi ʻike.
  • Ma mua o ka hopu ʻana i kahi ʻai meaʻai maikaʻi, e ana i kahi ʻāpana, kaupaona a helu i nā calorie.

E hoʻololi i ka meaʻai olakino a mai ʻae i nā hewa a me nā hoʻopunipuni e hōʻole i kāu mau hana āpau.