Hiki i nā meaʻai huaʻai ke loli i ka kaumaha
ʻO kaʻoiaʻiʻo,ʻo ka nui o nā haʻakaʻaleʻa, me ka fructose a me ka glucose, ma keʻano'ē aʻe, hiki ke alakaʻi i kaʻikeʻana o nā kilokilo houʻole. Hoʻopili ka papa i ka hanaʻana o ka insulin, kahi e loaʻa ai ka piʻi nui o kaʻai. I kēia mau lā, ua kaulana nā meaʻai, kahi iʻaeʻia ai nā hua a me nā wai mai kaʻai a hiki wale i ke awakea: i kēia manawa,ʻo ka'ōkikoʻana o nā'ōpelu i nā manawa he 2-3. ʻO kahi maʻamau maʻamau ka mea ma mua o ka moeʻana no ka hoʻopiliʻana iāʻoe iho me ka hua (ʻo kēia paha ka piliʻana i nāʻanoʻono a me nāʻano maika o ka maiʻa),ʻo ia ka ala maʻalahi i nā kilokilo keu. Ma ke ala, kekahi o nā meaʻai a pau loa loa i kaʻaina. No ka laʻana,ʻo ka avocado o kahi liʻiliʻi i loko o 300 mau calories, aʻo ka 1/3 o kēia hua me nā momona liʻiliʻi. Eia maʻaneʻi a me ka hopena, inā makemakeʻoe eʻae i ka kaumaha me kaʻai kai! No laila, ponoʻoe e koho pono i ka hua!
Hiki i nā Lemons ke palekana i ka momona
ʻO kaʻoiaʻiʻo, hiki iāʻoe keʻai wale i ka salmon ma mua o ka kakahiaka, eʻai iā lākou no kaʻaina kakahiaka, kaʻaina awakea a me kaʻahaʻaina, akā,ʻo nā momona āu iʻai ai i mua, e hāʻawi hou iāʻoe i nāʻonika ma ka pūhaka a me ka hipelu. ʻO kaʻoiaʻiʻo,ʻaʻohe mea e hoʻopaʻapaʻa i kaʻoiaʻiʻo o ka wai i loaʻa mai i nā huaʻona maikaʻi (e like me ka lemona a me ka lime) he mea kūpono loa ia no ke kiʻi. Hiki ke kōkua i ka hoʻonuiʻana i ka pono o ka meaʻai, ka hopena o kaʻaiʻana i ka meaʻai, akā hiki wale kēia i ka inuʻana ma kahi o ka 10-15 mau minuke o kāu pāʻina, a,ʻaʻole ma konaʻano maʻamau, akā, ua haʻaleleʻia e ka wai nui. Akā, he mea pono e hoʻomanaʻo e pili ana kēia palapala i nā mea i pilikia i nā pilikia e pili ana i ka'ōpū.
ʻO Muesli ka huahana maikaʻi loa no ka loaʻaʻana o kahi kiʻi liʻiliʻi
ʻO kaʻoiaʻiʻo, he nui keʻano o cellulose,ʻoiai, e like me ka mea a pau iʻike, he hopena maikaʻi loa ia i ka'eliʻuʻana a hiki i ka manawa lōʻihi e manaʻo ai he kanaka hānai. ʻO ia wale nō nā mele caloric muslyuzhʻaʻole nui loa i nā'āpana like, nā pōpō a me ka hauʻulu: 300-400 calories, ma nā māla palaoa - e pili ana i 360 calories per 100 grams. No laila, inā hoʻohanaʻoe i ka muesli no kaʻaina kakahiaka, kaʻaina awakea a me kaʻaina awakea, ma kahi kokoke e hiki mai ana ma mua oʻoe ma ke aniani he pono maoli. Aʻo ka muesli, i'ōwiliʻia me nā'āpana hua maloʻo, hikiʻole ke hoʻohālikelikeʻia me nā meaʻai, no ka mea, aia i loko o 100 grams o nā māla waina likeʻole he 300 mau calories, a he 400 calories ka babanochips.
ʻO ka berenaʻeleʻele a me ka palaoa meaʻai i loko o kona hoʻohuiʻana i kahi helu liʻiliʻi o nā calories
ʻO kaʻoiaʻiʻo,ʻaʻole nui kaʻokoʻa. ʻO kaʻenehana Caloric o ka palaoa keʻokeʻo he like ia me 230 kaloni no 100 grams, i ka manawa, heʻeleʻele - 190-200 kalo. Eia ka meaʻokoʻa loa: ma kaʻeleʻeleʻeleʻele he nui nā'aleʻaleʻa. No laila, inā eʻai mauʻoe i 1-2 mau'āpana liʻiliʻi (ʻo kēia, kokoke, 50-100 grams) o ka palaoaʻai maoli, aʻoi aku ka maikaʻi i hanaʻia ma kahi hōʻolo paʻakikī,ʻaʻole loa kāu hana e hanaʻino. Akā, e like me ka nui o nā'ōpona'aleʻa, makemakeʻia eʻai i ka berena i ke kakahiaka wale nō!
ʻAʻohe o ka calories kahi hua palapala
Eia ma kaʻoiaʻiʻo,ʻo ka hopena o nā huaʻai i loko o ka meaʻai no kēia hua bale a me pehea eʻaʻahu ai i kēia a iʻole kēlā huamele. No ka laʻana, makemake wau eʻike i kaʻikeʻoiaʻiʻo e like me nā pahu a me nā bele punahele a pau loa,ʻoiaiʻo ia he 90 mau calories wale nō, no ka hoʻonuiʻia o ka waihona o ka mākiko a me nā kahakai hiki ke hoʻonui i ka kaumaha kaumahaʻole. A no ka mea,ʻo kā mākou maʻamau o "kaʻonoʻana i nā meli maikaʻi a me ka pua huaʻakai, ka palaoa a iʻole kaʻailaʻaila (ʻoi aku ma mua o ka 900 calories ma 100 grams), a me nā meaʻai me ka hoʻomākaukau i nā meaʻai. Ma ke kamaʻilioʻana i nā "pale moa" hope loa, ua hanaʻia nā meaʻai ma muli o ka mayonnaise, a ma loko o kona kaona caloric e like me 250-350 calories per 100 grams.
ʻAʻole hiki i ka mea pani ke hoʻololi i keʻano o nā paona hou
ʻO kaʻoiaʻiʻo,ʻo nā meaʻala maikaʻi a pau (kaʻaila, sorbitol, huaʻala, a me nā mea'ē aʻe)ʻaʻole nā calorie ma mua o ka waina maʻamau. Ma ke ala, ua hana nā meaʻono a pau i ka manaʻoʻole o ke kāne. Ma muli o kāna hana, ua kauohaʻia ke kino o ke kanaka eʻike i ka mea holoʻokoʻa, he kumu punahele o nā huaʻalea. No laila, no ka manaʻoʻana i ka "hoʻopunipuni", hoʻomaka ke kino e koi hou aʻoi aku. Ma muli o kēia, ua hoʻokō ikaikaʻia ka manaʻo o ka pōloli. Ma ke ala, ua hoʻokomo pinepineʻia kekahi o nā mea pani kōleʻa e hānai holoholona (e like me ka saccharin), a ua hanaʻia kēia e hoʻonui ai i ka ulu o ka pale. No laila, pono nōʻoe e noʻonoʻo a hoʻomaopopo hoʻi i nā haʻalulu e pili ana i ka huahana he mea kūpono ke kahe.
"ʻAʻole"ʻo ka momona wale nō ka meaʻai
No kaʻoiaʻiʻo,ʻo kaʻoiaʻiʻo,ʻaʻole wale ka momona e hiki ai i ka waiwai kaulike a me ka piha kīnāʻole. ʻO ka hōʻoiaʻiʻoʻole o kēia he'ōlelo kūikawā, a he mau makahikiʻeiwa i mālamaʻia e nā kauka o Suetena. Mahalo i kēia mau haʻawina, ua hiki ke wehewehe i kahiʻano maʻalahi no kaʻikeʻana o nā wāhine eʻai ana i nā mea momona momona, ma keʻano likeʻole me kēlā mau wahine iʻai i nā huahana me ka momona momona, ua hoʻonui nuiʻia ke kaumaha. A o kēia mau mea a pau e hiki ke hoʻomaopopoʻia ma keʻano o ka hoʻohuiʻana i nā hua liʻiliʻi momona e komo ana i ka nui o ka maloo malohaka, ka mea e pili ana i nā mea caloric. ʻO ka mea nui, ua hoʻopihapihaʻia nā huahana a pau me nā huaʻaleʻa. Hoʻolahalaha nuiʻia e ka hopena Ipsychological:ʻo laʻana,ʻo kekahi mea eʻike ana ma ka pīlapu, hiki i ka mea nānā i ka "0% momona" keʻai nui aʻe,ʻo ia he hoʻokahi haneli haneli ka maopopoʻo "noho"ʻo ia ma nā huahana no ka pohō kaumaha.
ʻO Margarine i ka hoʻohālikelikeʻana me ka hinu, he momona kona
ʻO kaʻoiaʻiʻo,ʻo kēia mau mele no ka paʻakikū kaumaha e hoʻokuʻu loa i kaʻaila a me ka margarine i loko o kona hoʻohuiʻana i nāʻano momona likeʻole, akā i ka helu like o nā calories a me ka momona. No laila,ʻaʻole kūpono kaʻaila,ʻaʻole ka hana margarine.
ʻAʻole nā calenile i ka Celery a me ka letus, no laila ua kūpono lākou no ka pohō kaumaha
Ma ka hoʻonuiʻana i kāuʻai me kēia huahana,ʻaʻoleʻoe e hoʻomau i ka liloʻana o ke kaumaha. Ma kahi liʻiliʻi nui, akā, loaʻa nā calories i loko o kēia huahana. Eia kekahi,ʻaʻole i piha kēia mau meaʻai a pono e hoʻonuiʻia i nā meaʻai caloric aiʻole e manaʻo mau i ka pōloli. No laila, he meaʻole ka noho waleʻana ma kēia mau huahana!