ʻAʻole hiki i ka ʻai olakino ke hoʻololi i kāu blubber hauʻoli?ʻO nā hoʻololi liʻiliʻi a ka mea ʻai meaʻai ʻo Juliette Kellow e hoʻohui koke i kahi loli nui no kou pūhaka
ʻO ka ʻai wale ʻana i ka meaʻai olakino ka manaʻo o ka makahiki hou no ka hapakolu o mākou, e like me kahi noiʻi hou.
A ʻo ka mea maʻamau, manaʻo ka poʻe he nui kēia e alakaʻi i ka pohō kaumaha, hiki iā ia - ʻoi aku ka maikaʻi inā maikaʻi ʻole kāu ʻai i ka hoʻomaka ʻana.
Akā, pehea ʻoe inā ua ʻoki ʻoe i nā crisps a me nā mea lawe ʻai, ʻoki i kāu ʻāpana a ke hoʻopiha nei ʻoe i nā huaʻai a me nā mea ʻai, ka ʻiʻo wīwī a me ka iʻa - akā naʻe e paʻakikī nei e hoʻololi i kēlā mau paona?
Ma ka nānā pono ʻana i nā ʻano meaʻai olakino āu e hoʻokomo nei i loko o kāu kaʻa kūʻai - a hoʻololi iā lākou no kahi meaʻai like loa - hiki iā ʻoe ke mālama i nā haʻahaʻa o nā calorie i lilo ʻoe i ke kaumaha ma hope o nā mea a pau.
A ʻoi aku ka maikaʻi, ʻaʻole ʻoe e ʻike iā ʻoe iho e nalowale ana i nā meaʻai koʻikoʻi - ʻoiaʻiʻo, ʻo ka hapa nui o kā mākou tweaks i kāu meaʻai, ʻo ia ka mea e hoʻopau ʻoe i nā huaora a me nā minela.
Pono ʻoe e mālama i 200-250 calories i ka lā e lilo i ʻelua paona i ka mahina - a i ʻole ʻelua pōhaku i ka makahiki.
ʻAe, he kani lohi paha ia e nalowale ai kāu huila kaʻawale.Akā, e noʻonoʻo e hoʻokō i kēia me ka ʻole o ka ʻai?
ʻO ke kulina pēpē he kulina wale nō i ʻohi ʻia i ka wā ʻuʻuku a ʻōʻō ʻole.ʻO ke ʻano o kēia ʻohi mua ʻana, ʻoi aku ka haʻahaʻa o ka pēpē pēpē i nā kaʻa, ʻoi aku ka nui o ke kō maoli, e wehewehe ana i kona ʻano calorie haʻahaʻa.Aia nō naʻe ka nui o ka fiber e hoʻopiha ai iā ʻoe, a ma ke ʻano nui, ʻoi aku ka nui o ka nui o nā huaora a me nā minela, ʻo ia hoʻi ʻekolu manawa ʻoi aku ka nui o ka huaora A, a aneane pālua ka nui o ka huaora C, pono ia mau mea ʻelua no ka ʻili olakino.
ʻO kahi ʻāpana cantaloupe he emi iki ke kaumaha ma mua o kahi ʻāpana o ka honeydew akā loaʻa nā meaʻai like a he pālua ka nui o ka fiber a me ka huaora C. He 189 mau manawa ʻoi aku ka betacarotene, he antioxidant e hoʻohana ai ke kino e hana i ka huaʻa A. Hoʻokahi wale nō. Hāʻawi ka ʻāpana cantaloupe ma mua o ka hapalua o kā mākou koi i kēlā me kēia lā i ka huaora A.
ʻO nā ʻano laiki maʻalahi a pau - inā he ʻeleʻele, ka palaoa lōʻihi a i ʻole ka basmati - ʻoi aku ka nui o nā calorie ma mua o nā ʻano maʻamau.Mahalo kēia i kahi hana hou e pili ana i ka puhi ʻana i ka laiki ma mua o ka ʻili ʻia ʻana.ʻO kēia ka mea paʻakikī i ka palaoa a ʻoi aku ka paʻa o ka palaoa no laila e liʻiliʻi ka pala a palupalu ke kuke ʻoe.A ʻo ka kuke maʻalahi, ʻaʻole ia e kuke i ka laiki i ka manawa liʻiliʻi - ʻo ka 'maʻalahi' e pili ana i ka paʻakikī o ka ʻai!Akā ʻo kēia kaʻina hana hoʻi e hoʻokuʻu i kekahi o ka starch i ka laiki, e hoʻonui iki i nā calorie.No nā meaʻai ʻē aʻe, ʻo ka laiki brown maʻamau ka liʻiliʻi o ka potassium, phosphorus, copper and zinc, akā ʻoi aku ka nui o ka calcium, ka hao a me nā huaora B.
ʻOiai he haʻahaʻa haʻahaʻa ka pae pāpaʻa i loko o nā pepa ʻōmaʻomaʻo (he meaʻai e pono ai ke kōkua i ke kāohi ʻana i ke koko), ʻo ka hele ʻana i ka ʻōmaʻomaʻo ʻo ia ka loaʻa ʻana o ʻelua ka nui o ka huaora A a me ka huaora B6, ʻo ia mau mea ʻelua e kōkua i ka hoʻoikaika ʻana i ko mākou pale ʻana.Aia kekahi hōʻemi liʻiliʻi 13-calorie i ka helu calorie ke koho ʻoe e ʻai i nā pepa ʻōmaʻomaʻo ma mua o kona mau hoahānau melemele.
He nui ka poʻe i ʻōlelo ʻaʻole makemake lākou i ka waiū skimmed akā e like me kahi noiʻi US i ka makahiki i hala, ʻaʻole hiki i ka hapa nui o nā mea kūʻai ke ʻike i ka ʻokoʻa ma waena o ka momona piha, semi-skimmed a piha piha i ka hoʻāʻo ʻana - a ʻike paha i ke ʻano maʻamau. kūʻai.ʻAʻole ʻoe e ʻike i ka hoʻololi ʻana i ka waiū momona 1% (ʻo ka mea nona ka ʻalani luna) akā e loaʻa mau nā meaʻai like ʻole me ka calcium a me ka phosphorus, ka zinc hoʻoikaika i ka immune a me nā huaora B e hoʻoulu ai i ka ikehu. ka ʻai ʻana i ka momona liʻiliʻi a me ka liʻiliʻi o nā calorie.
Hoʻoheheʻe a hoʻoheheʻe ʻo Edam e like me Cheddar akā ʻoi aku ka haʻahaʻa o ka momona a no laila nā calorie.ʻO ia ke ʻano he haʻahaʻa i loko o ka huaora A, akā ʻokoʻa ka nui o nā huaora a me nā minela ʻē aʻe ma waena o nā ʻano ʻelua.ʻOiaʻiʻo, loaʻa iā Edam he 7% o ka calcium ma mua o Cheddar.
He kiʻi maikaʻi ko ka yoghurt Helene a paʻa maoli nō ia me nā meaʻai, akā he 10% ka momona a ʻoi aku ka nui o nā calorie ma mua o ka yogurt maoli, nona ka 3% momona.Akā e like me ka ʻoki ʻana i nā calorie e loaʻa iā ʻoe kahi hoʻonui hou o ka hapa nui o nā huaora a me nā minela me ka yogurt maoli.No ka laʻana, ʻoi aku ka nui o ka potassium, calcium a me ka phosphorus ma mua o ka ʻano Helene, ʻoiai ʻo ka yogurt maoli ka liʻiliʻi o ka huaʻa A ma muli o kona momona haʻahaʻa.
ʻAʻole paha ia i kani nui, akā inā ʻoe e ʻai i ʻehā mau ʻāpana i ka lā, e hoʻopilikia koke kēia swap i kou pūhaka.ʻOiai ka haʻahaʻa haʻahaʻa o nā calorie i loko o ka palaoa wholemeal, ʻoi aku ka liʻiliʻi o ka fiber ma mua o ka berena hua.I ka pili ʻana i nā meaʻai ʻē aʻe, ʻoi aku ka liʻiliʻi o ka calcium, ka magnesium a me ke keleawe i ka ʻai holoʻokoʻa, akā ʻoi aku ka nui o ka potassium, phosphorus, zinc a me ka hao ma mua o ka berena hua.
ʻOi aku ka momona o ka sirloin steak ma mua o ka fillet, ʻo ia ke kumu i ʻoi aku ka nui o nā calorie.Akā, loaʻa iā lāua ʻelua ka nui o ka protein - a he 25% ka nui o ka hao, kahi meaʻai pono no ke koko olakino a me ka lawe ʻana i ka oxygen a puni ke kino.
He 8% ka momona o ka hipa lean, a ʻo ka pipi wīwī ʻaʻole ia ma mua o 5% momona a aia ma kahi o ka hapalua o ka momona momona o ke keiki hipa.ʻOi aku ka nui o ka zinc, ka selenium a me ka iodine i ka pipi a aneane ʻelua ʻoi aku ka nui o ka hao, ʻo ia ka nūhou maikaʻi e like me 46% o nā kaikamahine ʻōpio a me 23% o nā wahine ma lalo o 65 mau makahiki he haʻahaʻa loa ka ʻai ʻana o kēia meaʻai.
ʻOi aku ke kumukūʻai akā ʻoi aku ka haʻahaʻa o ka salmon hihiu i ka momona a no laila nā calorie.No ka mea, ʻoi aku ka nui o ka ʻai ʻana i ka ʻai i ka ʻai a me nā ʻano ʻauʻau like ʻole - ulu lākou ma kahi ʻano palaualelo o kahi peni, ʻoiai ʻo ka salmon hihiu e ʻau ikaika ana i ko lākou hakakā ʻana i uka.Loaʻa i ka salmon hihiu ka nui o ka nui o nā meaʻai - ʻo ia hoʻi, he 82% ʻoi aku ka nui o ka huaora D ma mua o ka iʻa mahiʻai, kahi meaʻai e pono ai no nā iwi ikaika.
Loaʻa iā lāua nā antioxidants i kapa ʻia he anthocyanins, ka mea e hāʻawi iā lākou i ko lākou kala ʻeleʻele, akā ʻoi aku ka maikaʻi o nā ʻeleʻele no ko mākou pūhaka no ka mea he haʻahaʻa lākou i loko o ke kō maoli a loaʻa i ʻekolu manawa ʻoi aku ka nui o ka fiber.Loaʻa iā lākou ka nui o ka nui o nā huaora a me nā minela, ʻo ia hoʻi ʻelima mau manawa ʻoi aku ka nui o ka folate e hakakā ana i ka luhi, ʻehiku mau manawa ʻoi aku ka maikaʻi o ka huaora C maikaʻi i ka ʻili a he 33 mau manawa hou aku o ka antioxidant vitamin E.
No ka liʻiliʻi o nā calorie, loaʻa iā ʻoe ka nui o ka fiber a ʻoi aʻe ma mua o ka pālua ʻana i ka protein inā hoʻololi ʻoe mai ka pecans i nā ʻalemona - ka nūhou maikaʻi no ke kōkua ʻana iā ʻoe e ʻoi aku ka piha no ka lōʻihi.Eia kekahi, palua ka nui o ka magnesium i loko o nā ʻalemona - ʻo ia ka mea e kōkua ai i nā ʻiʻo e hoʻopaʻa maʻamau - ʻehā manawa ʻoi aku ka nui o ka calcium a kokoke i ʻeono mau manawa hou aku ka huaora E.
He mea maikaʻi loa lāua no ka hoʻoulu ʻana, akā ʻoi aku ka nui o ka protein a me ka fiber i ka pīnī, me ka momona liʻiliʻi.He haʻahaʻa iki lākou i loko o nā meaʻai ʻē aʻe he nui akā lanakila ka pīkī i ka lima no ka loaʻa ʻana o ka calcium a me kekahi mau huaora B.
ʻAʻole mālama wale ka wai ʻōmaʻomaʻo i nā calorie, loaʻa iā ia ka pōmaikaʻi o ka loaʻa ʻana o ka lycopene, he antioxidant i hoʻopili ʻia i ka pale ʻana iā mākou mai kekahi mau maʻi maʻi a me nā maʻi puʻuwai.He haʻahaʻa ia i ka huaora C a me ka folate, akā ʻoi aku ka nui o ka potassium a me ka betacarotene i hoʻohana ʻia e ke kino e hana i ka huaʻa A.
Loaʻa i ka Quinoa ka nui o ka protein a aneane pālua i ka fiber o ka couscous.Loaʻa iā ia ma kahi o ʻelua ʻoi aku ka nui o ka potassium, calcium, copper (he antioxidant) a me ka zinc, pākolu i ka calcium, a aneane ʻehā mau manawa hou aku ka magnesium a me ka hao.ʻAʻohe gluten.
He meaʻai maikaʻi nā mea ʻelua - loaʻa iā lākou ka nui o ka protein - akā ʻoi aku ka nui o ka fiber i ka pīkī kīkī.Loaʻa iā lākou nā pae kiʻekiʻe o ka potassium, calcium, phosphorus a me ka hao.
Ka manawa kau: Apr-07-2020