Kahi e hoʻomaka ai i kaʻai a me kaʻai iki
Makemake mākou eʻai i ka mea momona liʻiliʻi, no laila, pehea mākou e hoʻololi ai i ko mākou mau hewa me kaʻai? ʻAʻole ia e pili ana i nā meaʻaiʻai a me ka hemoʻole o nā pūʻuluʻai āpau a pau,ʻo ia no ka mea. ʻAʻole i manaʻoʻia kaʻokiʻana i ka momona. Pono kekahi momona i kā mākouʻai. Akāʻo kaʻaiʻana i ke olakino,ʻaʻole wale nō e pili ana i ka hoʻohaʻahaʻaʻana i kā mākou lawe o nā momona. Pehea e pili ana i kēlā mau puʻupuʻuʻino i loheʻia e kākou? ʻOi,ʻo kēia - heʻano maoli - he pilikia nui.
ʻO nā sugars i hoʻoheheʻeʻia he mau huaʻaleʻaʻaʻohe no kaʻole, akā,ʻo nā mea i loaʻa i loko o ka pāʻani i ka palaoa a pau, ka laiki, a me ka palaoa, he mea nui ia o ka meaʻai momona maikaʻi.
ʻO kahi kumu maikaʻi e pili ana i kahi e hoʻomaka ai i ka mea olakino, momona momona kaʻAhahuiʻAmelika American, nāna e hāʻawi kēia mau kulekele maʻamau:
- Pono e hoʻonuiʻia nā calories e hiki ai ke mālama a mālama i ka kaumaha olakino.
- E koho i nā momona a me nāʻaila e piha ana i 2 grams a iʻole ka momona momona o ka hapalā. ʻO kēia mau mea e komo ana i nā margarin wai a me ka tub, canola, ka palaoa, ka'ūpalu, ka momi a me nāʻoliva.
- Pono ka momona i ka momona ma lalo o 7 pakeneka o nā calo. ʻO ka papahana kaulike o ke Kōmike he 10 pakeneka.
- ʻO ka laweʻana i ka momona he mea emi iho i ka 1 pakeneka o nā calories o ka lā.
- Pono e hoʻonuiʻia ka laweʻana i ka momona i nā pono o ka caloric, a pono pono he 30 pakeneka o nā calories a pauʻole a iʻole ka liʻiliʻi, keʻoleʻoe i ke kaumaha.
- ʻO ka kohoʻana o Cholesterol ma lalo o 300 mg ia lā. Manaʻo ke Kōmike Kūkākūkā o ka makahiki 2015 i ka hoʻopauʻana i ka palena kiʻekiʻe, e hoʻomaopopo ana i kaʻikeʻoleʻana o nāʻike noiʻi i nā meaʻai o ka cholesterol i nā koko o ka cholesterol .
- Pono ka emi o Sodium i lalo o 2,300 mg i ka lā, kahi o hoʻokahi teaspoon o ka paʻakai.
- E kūʻai wale i nāʻiʻo liʻiliʻi o kaʻiʻo, eʻokiʻoki i nā mea iʻikeʻia ma mua o ka kukeʻana. Eia kekahi, ma mua o ka hanaʻana i nā mea hānai, e wehe i kaʻili.
- E hōʻiliʻili iʻelua mauʻano iʻa i kāuʻai i kēlā me kēia pule. ʻIkeʻia i nā noiʻi hou eʻai i ka iʻa iʻa i loko o ka omega-3 momona momona e kōkua i ka hōʻemiʻana i ka maʻi o ka maʻi maʻi. Eʻike i kekahiʻano o nā iʻa, e like me ka manō, ka iʻa, a me ka tilefish, ka nui o nā mercury, nā PCB (nā biphenyls polychlorinated) a me nā mea'enepela'ē aʻe. Nā wāhine e hāpai ana, e noʻonoʻo ana e hāpai a me nā kahu hānai - e like me nā kamaliʻi'ōpio - pono eʻalo i kaʻaiʻana i nā iʻa iʻoi aku ka poke.
- Eʻai i hoʻokahi'āpanaʻaiʻole i kēlā me kēia pule,ʻoi aku kaʻoi aku.
- Eʻoliʻoli i ka paʻi huapalaoa a pau, ka laiki, ka berena, a me kaʻai. Kūlahi kēia i loko o ka momona momona a kiʻekiʻe i ka fiber a me nā meaʻai'ē aʻe.
- ʻO ka pahu, ka mahu, kaʻaila, kaʻaila a me nā mea broil ma kahi o kaʻokiʻana.
- Hoʻohana iʻelua mau hua manu no hoʻokahi hua manu holoʻokoʻa i loko o nā meaʻai maikaʻi. ʻO nā kulekele hou, i ka manaʻoʻana e hoʻonui i ka cholesterol maʻamau a pau,ʻo ia hoʻi, hiki iāʻoe ke hauʻoli i nā hua a pau inā makemakeʻoe.
- E hoʻokuʻu i ka waiū 1 hapa (aiʻole ka momona)ʻole, ka waihona momona liʻiliʻi a me ka momona momona a me ka palaoa no ka momona o ka momona.
- Ma mua o ka hoʻohanaʻiaʻana o ka waiū o kaʻaila a me nā meaʻai momona, hoʻohui i ka meaʻala i nā mea kanu me nā mea kanu a me nā kau.
- Eʻono i nā hua a me nā kumu momona momona a me nā pōpō ma kahi o nā mea momona momona. Akā, e hōʻemi i kou liloʻana i nā suga.
- E nānā aku no nā'ōlaʻi a me nā alala, no ka mea, pinepine lākou e hūnā i nā momona.
Eia kekahi mau mea hiki iāʻoe ke hana e hoʻomaka ai me kahi ola momona liʻiliʻi:
- E hoʻomaʻemaʻe i kāu hale lole o kēlā mau mea'āpana momona momona e hoʻowalewale iāʻoe (kahi no kāu refrigerator).
- E aʻo e heluhelu i nā lepili a e nānā i nā hua'ōlelo e like me "hydrogenated" aiʻole "mahele i ka hydrogenated," e pili ana i nā momona trans . Eʻike i keʻano o ke kiʻekiʻe o ke kō, i konaʻano likeʻole, e hōʻikeʻia ma ka papa inoa o nā meaʻai (ʻoi aku kaʻino). E mālama i ka nui a me ka helu o nā lawelawe o kēlā me kēia pahu (nui wale mākou e hoʻopunipuniʻia he hoʻokahi a like -ʻaʻole lākou).
- Kūʻai ma ka noʻonoʻo: e hoʻolālā i kāu meaʻai, e hana i kahi papa inoa papa inoa - a kau i kahi!
- E hoʻopiha i kāu polaʻai, a laila eʻai i kekahi mea ma mua a ma hope paha o kēlā me kēiaʻaiʻana.
- E inu i ka wai a me ka nui o ia mea - he mauʻeleʻewalu 8 aunea i ka lā.
- E hoʻoneʻe! E komo i ka papa hana, eʻauʻau, aiʻole e hele wale i kahi hele wāwae me kāu'īlio a iʻole kekahi hoaaloha.
Ke makemake nei paha i nāʻeke a me ka balaka? E hana i ka palaoa a pau i ka palaoa a me ka pēke. A inā he mea keleleka kou mea, maopopo, eʻoluʻolu i kahi'āpana chocolate maʻuliuli - noiʻi e loaʻa iā ia kekahi mau pono olakino. He maikaʻi ia e mālama iāʻoe iho; e ho'āʻo wale a hoʻololi i kāu laweʻana i nā meaʻai'ē aʻe e like me ia. I ka hopena o ka lā, inā hoʻonuiʻoe i ka calorie ma mua o kaʻaiʻana iāʻoe, hiki iāʻoe ke lilo ke kaumaha (ināʻo ia kou pahuhopu). A inā e hoʻohaʻahaʻaʻoe i kāu loina o ka lol-clogging mau momona momona, hiki iāʻoe ke hōʻemi i kou pilikia o ka maʻi maʻi a me ka hahauʻana.
ʻO keʻano o ka lanakila a puni.