No laila,ʻo ke ala pololei loa e lilo i ke kaumaha,ʻo ia ke hoʻemi i nā calorie o nā meaʻai e hoʻomākaukau ai, ma ka hoʻololiʻana i keʻano o ka kukeʻana a me ke hoʻololiʻana i ka pā.
Pehea e hana ai kēia?
Hiki ke hoʻemiʻia nā loiloi Caloric o nā kīʻaha, me ka hoʻololiʻole i ko lākouʻono a me ke ala e makemake aiʻoe. Hiki iāʻoe ke pale i ke kaumaha ma o ka hoʻomauʻana i kaʻai i kāu meaʻai punahele.
ʻO ka mea mua e hiki iāʻoe ke hana,ʻo ia ke pani i kāu mau mea laʻa punahele me nā mea loloa liʻiliʻi. No ka laʻana, ma kahi o ka puaʻa momona a me ke keiki hipa, hiki iāʻoe ke hoʻohana i ka pua turiko, ka moa a me ke keiki hipa. I ka wā eʻoki ai, pono eʻokiʻia kaʻili a me ka momona. Loaʻa nā hua haʻahaʻa haʻahaʻa i ka manawa e hoʻomoʻa ai i loko o kahi'ōlahiʻaila.
Hiki ke inu i ka milikona i hoʻokahi a me ka hapa hapalua, a me ka yogurt, yoghurt, a me vanilla me ka momona momona. No kaʻono, no lailaʻaʻole lākou e loli, ua emi mālie ka calo mai lalo. ʻAʻole wale kaʻai e pono ai ke kauʻana, akā, i nāʻano liʻiliʻi paha. No hoʻokahi'āpana'ālua o ka meaʻai i ka nui o ka papa o kou lima,ʻo ia paha he kanawalukumamakahi haneli.
Ma ka hoʻohaʻahaʻaʻana i ka nui o ka meaʻai iʻaiʻia, e emi iho ana kaʻike o nā caloric o nā lā a pau.
ʻO ka hui pūʻana o nā calories
He wahi nui i ka meaʻai - eʻike i ka wikiwiki o ka piʻiʻana o ke koko i ka pauʻana o kaʻai. ʻO nā momona momona o Glucose a hāʻawi i ka ike no ka lā aʻe. Hoʻonohonohoʻia nā huahana e like me ka helu index glycemic (GI).
ʻO ka meaʻai me kahi hōʻano glycemic kiʻekiʻe he digested a wikiwiki a ma ka pō pōkole e hoʻonui i ka kiʻekiʻe o ka glucose. Hoʻomaka ka waihona o ke kino e mālama. Ma hope o kēlā, kūleʻa loa ka puʻu glucose. Ma kaʻokiʻana i ka glucose, hoʻomaka ke kanaka e manaʻo e makemakeʻo ia eʻai. ʻO ia ke kumu o kā mākou hana.
ʻOiaʻiʻo, hiki iāʻoe keʻai i ka meaʻaiʻono me ke kiʻekiʻe o ka GI, akā ma kēiaʻano, pono e hoʻopauʻia nā mea caloric e like me ka'ōleloʻana o nā meaʻaiʻai,ʻo nā kīʻaha me ka momona nui o ka hōʻailona hemahema e hiki ke hoʻopiliʻia me nā mea kanu a me nā fiber i loko. Ma muli o keʻano he calorie kalo me ka nui o ka fiber, hoʻopiha lākou i ka'ōpū a me ka naʻau, e kāohi i ka laweʻana o ka momona o ka momona i loko o ke koko o ke kino kanaka. ʻO ka hopena, ua lōʻihi ke kūʻana a ua hoʻemiʻia ka nui o nā calories o nā lā a pau.
ʻO ka mea mua, eʻaiʻia kaʻai me nā hua. ʻO kaʻoi aku o ka calorie i kahi kīʻaha,ʻo ka nui o nā hua eʻai aiʻoe no ka hoʻopauʻana i kahi momona. Inā he mau calorie ka meaʻai, a laila he hoʻokahi kaʻelua o ka lihi o kona hua. Inā nui nā calorie - hoʻokahi aʻekolu.
ʻO kaʻoi aku o ka fiber i loko o ka hua,ʻo ka nui loa o ka ikaika o ka momona.
Pehea e ho'ēmi ai i ka'ōlani glycemic?
ʻO kekahi o ka hoʻoholoʻana, e ho'ēmi i ka index glycemic (GI) o ka meaʻai. Inā i ke kakahiaka e hiki iāʻoe ke hāʻawi i nā'ati a me nā pāʻani me kahi kiʻekiʻe GI, me ka hoʻopoinaʻole i ka hua, a laila no kaʻaina awakea eʻai i nā meaʻai me ka GI haʻahaʻa. ʻO kēia mau mea he mau huaʻai a me nā meaʻai. No kaʻaina awakea,ʻaʻole maikaʻi keʻai i nā calorie. Akā, hiki iāʻoe keʻai i kaʻiʻo lean, ka nihi a inu i kefir me ka momona liʻiliʻi.
Mai hoʻolālā i ka manawa e hoʻohālikeʻia me ka pāʻani GI. Akā, e hoʻomanaʻo i kēiaʻikepili. ʻO ka helu nui loa o GI he sukuka a me kona mau mea hoʻohenehene. ʻO kēia mau mea me nā pōpō, nā leʻaleʻa, ka palaoa keʻokeʻo. ʻO ke kuhi he haʻahaʻa haʻahaʻa. Aia nā hua ma kahi mua i ka haʻahaʻa haʻahaʻa o ka helu index glycemic.
Pono e hoʻomaopopoʻia i ka nui o ka hanaʻana o ka huahana, i ka nui aʻe o kona absorption a me GI.
ʻO ka mea nuiʻo ka huiʻana
ʻO ka hui pūʻana o nā huahana i loko o nā kīʻahaʻai he mea nui ia, no laila, pono ke ukuʻia i kēia. Maiʻai i kaʻai me ka pātaʻi a me nā hua'ānena. ʻO kēia huiʻana kahi nui o nā calories.
ʻO kēlāʻano hānaiʻo ka mea nui o nā mea kanu i hoʻouluʻia, mīmū, nūmū a hoʻoweliweliʻia paha. ʻO ka mea nuiʻole kahi kīlala. ʻO ka meaʻaiʻaʻole ia e emi iho, akā,ʻaʻoleʻoe e hoʻonui i ka paona. ʻO kaʻaila a me nā meaʻai'ē aʻe he nui loa me nā huaʻokoʻa likeʻole.
ʻEkoluʻike hou no ka emiʻana o ka calorie
E hoʻohana i nā mea kanu likeʻole
Nui ka nui o nā meaʻai e hoʻonui i ka nui o nā calories i kāu mau punahele punahele. ʻO kaʻaila, kaʻaila cream, nā alakaʻi o kēia māla. ʻO ka Ketchup he mea'ē aʻe, no ka mea, ma loko o kona hoʻokumuʻiaʻana e like me ka mānoanoa ka hoʻohanaʻiaʻana o ka meaʻala. Ua maikaʻi loa lākou, akā he nui nā momona momona aʻoi aku ka nui.
I nāʻano kūpono maʻamau, pono pono ka hoʻohanaʻana i kaʻailaʻaila. E mālama i nā salama me ka'ōpū cider winika a iʻole ka waikoki momonaʻole. A maikaʻi, a no ke kino he pono.
E nānā i kāu mea inu
Nui nā calories i loko o ka waiʻona, ka ua a me ke kafe, kahi āu e makemake ai e inu.
E inu i ka kole a me ke kola i loko, e hāʻawi i ke kō. E inu inu inu i ke kakahiaka, i ka hoʻomakaʻana o ka pancakes e ola. Mai ka inu wai momona,ʻoi aku ka maikaʻi o ka haʻalele, no ka mea, ke lawe nui mai nei lākou i ka olakino.
ʻOi ka maikaʻi o ka waiʻona e inu waiʻona, no ka mea he mea ia e makemake ai, a he hana hou kēia, a no laila, he mea momona hou. ʻAʻole i palekanaʻo Kvass i loko o ke kalori.
Mai haʻi i nā huahana waena
ʻO nā meatballs a me nā cutlets mai ka supermarket he hua me nā mea calorie nui, no ka mea pinepine lākou i kaʻai a me nā momona momona. ʻO Pancakes aʻo pelmeni he mea kiʻekiʻe ka caloric no ka palaoa a me ka palaoa.
Inā makemakeʻoe i kahi'ōpū - kūʻai i kaʻiʻo o ka hale kūʻai, hana i ka French a kālua i nā cutlets ma ka home.
ʻOi aku ka maikaʻi ke hōʻole i nāʻano lole a pau o ka pākani pālahalahaʻia, no ka mea, aia i loko o nā'ōpū nui o nā calories. ʻO ia ka mea i loko o ka pilina. A ua hikiʻole iāʻoe keʻai i hoʻokahi'ōmole.