He mea lapaʻau lapaʻau, he luna hoʻomalu o ka hale hana hoʻokolohua o ka hana kūpono ma ke Kulanui o Pennsylvania,ʻo kahi mea lapaʻau kaulanaʻo Barbara Rolls i hoʻohana i nā makahiki he 20 i ke aʻoʻana i ke kaʻina hana a me kona hopena ma kaʻai a me ka uluʻana i ka momona. Ma muli o kāna noiʻi, ua kūkuluʻo ia i kāna mau meaʻai - volumetrics (mai ka'ōlelo Pelekane). Ke ho'ākāka neiʻo Dr. Rolls i kona pono ma keʻano: "Ma ka kohoʻana i ka meaʻai i loaʻa nā calorie ma lalo o ka lawelaweʻana, hiki iāʻoe ke hoʻonui i ka nui o kaʻai, akā i ka manawa like e ho'ēmi i ka nui o ka'aileʻa."
Kaʻona Hana Kalo
Wahi a kekahi loiloi i paʻiʻia e Barbara Rolls i ka makahiki 2011 ma ka American Journal of Clinical Nutrition,ʻo ka poʻe eʻai ana i nā meaʻai ma mua o kaʻaiʻana, 25% o lākou, keʻai i 360 kcal ka liʻiliʻi. ʻO ia kaʻoi aku o kaʻai a mākou eʻai ai,ʻo ka wikiwiki mākou e kāpae i kaʻai a me nā calorieʻuʻuku e loaʻa iā mākou. A inā ma hope o kaʻainaʻana, hiki iā mākou keʻoluʻolu i ka māʻona, a laila,ʻo ka mea kiʻekiʻe ka loaʻa iā mākou ke kūpaʻa i kaʻai likeʻole. I kēia hihia,ʻaʻohe pono e haʻalele i kāu mau punahele punahele. Akā, ponoʻoe eʻike i ke ana. ʻO kēia ana i ka volumetric ka mea hōʻike o ke ana kalori,ʻo ia hoʻi, ka nui o nā calories i ia helu no ka 100 g hua (kcal / g). Eia kekahiʻano hoʻohālike. I loko o hoʻokahi kīʻaha waina e 434 kcal, a i loko o ke kīʻaha waina - he 104 kcal wale nō,ʻo ka waina iʻoi aʻe ka nui o nā calorie ma mua o nā hua waina: 2.6 me ka 0.6. He aha keʻano o kēia hana? Hiki keʻaiʻia nā hua hou me kaʻole o ka hōʻinoʻiaʻana o ka huaheluʻekolu manawa ma mua o nā mea maloʻo.
Nā meaʻai kai
Hoʻololiʻia ka nui o nā calories o ka huahana i 3 mau kumu: wai, fiber, momona.
ʻO WATER ka mea nui. Hāʻawi ia i ka meaʻai aʻaʻohe calories. Eia kekahi laʻana,ʻo ka huaʻopa he wai i 90%, ma ka hapalua o ka hua (1 hapa), 39 kcal wale nō; kāloti - e 88%, hapa hapalua o kāloti - he 25 kcal wale nō. ʻO ke kumu o ka volumetric he wai wale nō a he lako i ka meaʻai meaʻai: soup, hua, huaʻai.
CELL -ʻaʻole wale ka hāʻawiʻana i ka meaʻai, akā, no ka hoʻopiliʻana hoʻi i nā meaʻai,ʻo ia hoʻi ka hāʻawiʻana i kahi kiko piha a lōʻihi me ka hapaʻuʻuku. E like me kouʻike, ua waiwai ka fiber i nā huaʻona likeʻole a me nā hua, a me ka hua.
ʻO ka momona ka nui o ka calorie: 9 kcal no 1 g.ʻElua ke kiʻekiʻe o kēia me keʻano o nā protein a me nā'ōpona. Eia kekahi laʻana, he 1 teaspoon o ka waiu ka nui o nā calories i 2 mau kapu broccoli.
Hoʻohana maʻalahi ka hoʻohanaʻana i ka hōʻailona o ke ola o ka calorie. Hiki iā ia ke lilo he wahi kuhikuhi no ke kohoʻana o kekahi mau huahana. ʻO ka meaʻai, nona ka nui o ka ikehu ma lalo o ka kaumaha (ka nui o nā calories i ka 0.6), hiki ke hoʻokomoʻia i loko o kaʻai me kaʻole o ka pilikia:ʻo ka hapa nui kēia o nā huaʻai a me nā hua. Inā piʻi ka calori mai ka 0.6 a hiki i 1.5,ʻo ia hoʻi,ʻo ia mau meaʻai e hiki ke hana, akā ma keʻano kūpono, me kaʻole o kaʻai - hoʻohanaʻia kēia i nāʻanoʻano, nā mea leʻaleʻa, nā mea laʻa momona. Hōʻoia nā haʻawinaʻike inā ināʻaiʻoe i nā meaʻai me ka calorie he nuiʻaʻole iʻoi aku ma mua o 60 kcal i 100 g (me kaʻole o ka nui o nā'āpana),ʻoi aku ke kaumaha o ka kaumaha. Hiki iāʻoe keʻai i ka meaʻai me ka calorie he 60 a 150 kcal no 100 g a ma ka manawa like e kaumaha ai ka kaumaha aiʻole mālama i ke kaumaha, ma muli o ke kūlana o ka hana kino a me ka nui o ka makeki. Akā me nā huahana iʻoi aku ka manawa o nā calories ma mua o ka nui o ka mahele (me ka nui o 150 kcal / 100 g): kahi, ka momona, ka palaoa, ka'ati - ponoʻoe e makaʻala. Pono e ho'ēmiʻia kēia "mea'eleʻa" a ukuʻia no ka nui o ka meaʻai me ka nui o ka calorie. Ke aʻo pū neiʻo Kauka Rolls e nānā i ka helu o kaʻai o kaʻai i kēlā me kēia lā. Aia ia i ka makahiki aʻaʻole pono eʻoi aku: ma ka 21-25 makahiki 2,000 kcal, ma nā makahiki 26-50 - 1,8,000 kcal, ma 51 + - 1.6,000 kcal.
Nā menu volumetric:
- ʻO ka kakahiaka: muesli aʻo ka palaoa (ma ka waiu waiū a wai paha) me nā hua / hua,ʻo ia paha he hapalua o ka mua a me kaʻai nui o ka lā.
- ʻO ka lua kakahiaka nui:ʻo ka momona momona momona,ʻo kekahi hua a me kahi'āhihi.
- 'Aiʻona: ka'ōpū o ka huaʻai, ka lean i nā meaʻai a me nā huaʻai, ka paila, i ka umu a i ka mea i hoʻolapalapaʻia.
- No kaʻaina ahiahi: iʻa, e like me ka laiki a me nā momona momona me nā kalo kalo liʻiliʻi, pono lākou e pani i ka hapalua o ka'āpana maʻamau o ka hoʻouluʻana.
- Pākīpika: ka meaʻaiʻai, ka momona momona, hua, meaʻaiʻai.
- ʻO ka inu: wai'alele, ka'ōmaʻomaʻo, nā wai hou hou, huaʻai a me ka waiū cocktails.
- Eʻai i nā mea kanu a me nā hua me kahiʻaiʻai. ʻO kaʻoi aku o ka hauʻoli,ʻo ka maikaʻi. Ke'ōlelo neiʻo Kauka Rolls:ʻoiai ināʻoe e hoʻonui i ka nui o ka meaʻai ma ka lilo o nā huaʻai iʻekolu manawa,ʻaʻoleʻoe e nele i ka kaumaha! Eia naʻe, e hoʻomanaʻoʻo ia me kaʻole o nā kapu, hiki keʻai waleʻia nā huaʻai me kaʻole momona.
- Eʻai ... ma mua o kaʻaiʻana. E hoʻomaka me kahi kīʻaha e lawe i kahi maikaʻi ma ka'ōpū: mih aiʻole salakeke. Hiki i ka'ōpala ke hoʻohana i ka meaʻai, ma kahiʻalani lahi. Salamele - no kaʻai awakea a me ka meaʻaina awakea, no ka kakahiaka kakahiaka - hua.
- Eʻoluʻolu i ka nānāʻana o kahi'ōpala piha. I kēia manawa, ua loaʻa koke ka leo o ka leʻaleʻa i ka lolo, a ma kahi o ka leʻaleʻa,ʻaʻole hiki i kaʻaiʻana, wahi a ka mea hana i ka volumetric.
- Mai haʻalele i ka pilina. ʻAʻole like me ka wai i hoʻopihaʻia i nā mea kanu a me nā hua, nā mea hoʻomalu i ka lōʻihi lōʻihi. Eia hou,ʻaʻohe mea hōʻemi i nā meaʻai o ka meaʻai lean. Ma keʻano o ka protein i ke kiʻekiʻe i kaʻai, hiki ke waiū me ka muesli kakahiaka, nā pīni a me ka tofu i ka saladi, kahi iʻa, ka pipi, ka pipi no kaʻaina ahiahi a me kaʻaina awakea paha.
- Nā kīʻaha manuahi, nā lau iʻa;
- Nā huaʻani Nekrakamistye, nā hua;
- Nā mea laʻa momona momona.
- Nā pīkī a me nāʻalani;
- Kaloka a me nā lau leʻaleʻa;
- Pālahalaha;
- ʻAi a me nā hua maloʻo;
- 'Apiʻona;
- Butter;
- ʻAlaʻai.
- E hoʻomaka i ka kakahiaka me kaʻalani a hapa hapa.
- E hoʻohui i ka hua puree i ka palaoa (ma kahi o ka pata).
- E hoʻokomo i nā hua'alala a me nā huaʻai i ka'ōpala a me kaʻai.
- E hoʻopili hou i ka meli me ka mea kanu.
- E hoʻoulu i ka puaʻalaʻeleʻele no ka mikoʻana ma kahi o ka meaʻai
- E mālama i ka pasta me nā huaʻai: broccoli, asakagus, beans, peʻa'ōmaʻomaʻa, ka 'eleke, a pēlā aku.
- Hoʻomo i nā halale i loko o nā meli, nā hua i'ōwiliʻia, ka hulu, ke kohu.
- E hana i nā pāʻani kūpono no nā'āpana: kahi'āpana olonai, kahi i'ōwiliʻia me ka ham, nā lau lūlū me kahi'āpana o ka lomona, a pēlā aku.
- E hoʻonui i nā hua i ka palaoa a me nā koloka: peach, mango, mandarin.