ʻO ka hāʻawiʻana i kā mākou mau mea kanu i kahi hana haʻahaʻa-haʻahaʻa
ʻO ka hoʻokōʻana i kahi ola liʻiliʻi keʻano o ka hanaʻana i nā loli i ko mākou lumi kuke. Akā, he aha ka hale kuke momona? ʻO keʻano, ua hoʻololiʻia i nā mea momona momona me nā mea momona. ʻO ia hoʻi keʻano o ka paniʻana i nā momona maikaʻi me nā momona maikaʻi . ʻAe,ʻo ia mau mea e hoʻopiliʻia ai nā kuki sandwich, a me kēlā popcorn extra-butter. Akā, mai hopohopo, aia ka nui o nā momona momona i loaʻa i kēia mau lā, he mea maʻalahi keʻano o nā mea'ē aʻe.
No laila, he aha kā mākou koho a he aha kā mākou e nalowale ai?
Koho:
- ʻO kaʻaila Olive , kaʻaila canola , kaʻailaʻalani, nāʻaila i hoʻonāukiʻia, ka mea kanu kapiʻole
- Ka iʻa iʻa piha i iʻa, ka iʻa, a me nā sardines
- ʻO nā mea kanu a me nā hua manuʻo Peʻa, kāloti, ka palaoa, beets, haloha,'āpena; peaches, pineapple, pears (i ka mākeke kukū)
- ʻO ka'ōpala Canned Tomatoes Pūʻokoʻa, mīpī a me nā mīmū paʻi, nā hoʻomaʻemaʻe o ke kōmato , nā'ōpiopio (me ka ukuʻoleʻia o ka paʻakai)
- Legumes and Grains Ke kūkena a me nā pīniʻeleʻele maloʻo, nā pīnī, nā pīpī (pīhīnzo beans), pī piʻi, pī navy, ʻeleʻeleʻeleʻele ; rice, lentils, barley, couscous, quinoa , bulgur
- Pāpaʻi Pīpīʻo ka palaoa a pau, penne, nā lole lasagna a me nāʻano noodle'ē aʻe
- Nā kūmā, nā'opiho, nā pimientos, nā pepa, nā artichokes, nā pulakī, nā'ōmato makawe, nā kālaʻi paina
- Pākī a me nā meaʻai Lawaiwa momona, low-sodium hiki i nā pūpū a me nā pāpuluʻaila; ka ala-sodium, ka momona momonaʻole, ka pulu broillon a me nā kukuna waiwai
- Hoʻomākaukau i nā mea kanu, nā meaʻala a me nā meaʻala; ka'ōkale a pau, ka paʻi kākāriki, ka pailamato, ka paʻi pīni, ka'opena pulu, kaʻaila sodium Worcestershire, kaʻaila kaomi-sodium me ka wai kahe
- Nā meaʻaʻahuʻO ka waina, nā mūnū, nā momona momona a me ka momona momona momona a me ka mayonnaise
- Nā Palena a me nā Kēne I ka palaoa, nā'ōwili a me nāʻeke; ka palaoa palaoa a pau; nā'ōpala likeʻole e like me ka oatmeal, nā lālā pua a me ka momona momona
- Nā hua'iliana Cranberries, cherries, blueberries a me nā māla waina
- ʻAiʻAmona a me nā Māmona Mesa, nā kūkā manu, nā'ōmole, nā peanuts, nā pekans; ʻo ka'apena'okena, nā hua'ōmaʻomaʻa, nā kumulāʻau sesame, nā kumulāʻau poppy, a me nā kumulāʻau flax
- Nā meaʻono , Honey, mīpī maple
- Hoʻopuka i nā pretzels, popcorn a me nā mea'alapalapala momona liʻiliʻi; ʻole ka momona-ʻole / momona momonaʻole a me ka jello, ka'ōpala
ʻAʻole kēia he papa maʻalahi, akā hāʻawi iāʻoe i ka manaʻo o nāʻano mea e kūʻai i loko o kahi kīʻaha momona kūpono i loaʻa iāʻoe ka meaʻono, nā meaʻai i ka lima. ʻOi aku nā'ōpala, nāʻanoʻano, nāʻaila a me nā iʻa momona i loko o kā mākou meaʻai, maikaʻi i ka hoʻohaʻahaʻaʻana,ʻoiaiʻo ka nui o nā momona mai kēia mau kumu mai he olakino maikaʻi. E kūʻai pono i nā hua a me nā huaʻai hou a nani.
Lose:
- Ka hana maʻamau o ka mayonnaise a me ka hinu
- ʻO ka pōkole,ʻoiai aia he pūnaeʻa momona hikiʻole
- Ka tuna a me ka iʻa
- ʻO nā meaʻai kuʻi
- Māmā me nā kānana
- Kāpena Boxed a me ka laʻau
- Pālaʻiʻia ka pasta a me ka laiki
- Hoʻopiʻia nā pīni, keʻole ka momona
- ʻO ka palaoa, ka nīnaki, ka pancake a me nā huila pipi
- ʻO ka meaʻai
- ʻO kēlā me kēia mea me ka "ʻenehana waiʻole" ma ka pepa (nā kuki, nā pōpō, nā kī, nā muffins)
- Nā pīkī pīpī, nā kāpili palaoa (keʻole kaʻaila)
- Ka berenaʻala
- Ka mea'alapalapala
No lailaʻo ia ke koho a me ka lilo i loko o kāu lumi papa. Akā,ʻoi aku ka momona i ka momona i loko o ko mākou mau friua a me nā mea hoʻolālā.
Milk
ʻO nā mea he nui o mākou i hana i ke kīʻaha mai ka waiū a pau i kekahiʻano momona momona. Akāʻo kaʻoiaʻiʻo,ʻo ka inuʻana i ka 2% waiūʻaʻoleʻoi aku ia no kākou.
Aia i loko o ia 5g o ka momona momona a 3g o ka momona momona no kēlā me ke kīʻaha hoʻokahi. Pono mākou e hoʻoholo pono i ka waiū nonfatā maikaʻi loa, a me 1% waiū ma ka liʻiliʻi loa. Akā,ʻaʻole e pau i laila. E koho i ka momona momona a iʻole kaʻaila a me ka momona ma luna o nāʻano momona momona, a hana i nā mea like no kaʻaila kawa.
ʻAla
E koho i ka momona liʻiliʻi a momonaʻole-momona, ka'atiʻa a me nā puaʻa maloʻo. (ʻOiaʻiʻo,ʻaʻole e hoʻoheheʻeʻia nā mālū paʻakikī momona momona ma ka kukeʻana.) He wahi momona maikaʻi nā liʻiliʻi a me ka mozzarella, akā naʻe he mau momona momonaʻole. E ho'āʻo i nā lelole ikaika e like me Gruyere, Gorgonzola a Parmesan paha e hoʻonui i ka'ōpala i kēlā me kēiaʻele.
Butter a me Margarine
ʻO ka pilikia me ka waiūpaʻa kona mau kiʻekiʻe kiʻekiʻe o ka momona momona a me ka cholesterol; ʻO ka pilikia me ka margarine (ʻo ia keʻano o ka margarineʻoihana) ka nui o ka momona momona , e kū mai ana mai ka hana hydrogenation e hoʻololi ana i nāʻaila lāʻau hinu i loko o ka momona momona.
ʻAʻole ka nui o ka margarine a me ka wai i ka liʻiliʻi aʻaʻoleʻole he pala palaha, aʻo kekahi pālahalaha kekahi mea kūikawā kūpono e hoʻohaʻahaʻa i ka cholesterol maʻamau. He koho maikaʻi loa kēia.
Nā pua
ʻAe, loaʻa lākou i nā kiʻekiʻe kiʻekiʻe o ka cholesterol meaʻai , akā ma nāʻano'ē aʻe, hoʻokomo lākou i kahi momona momona o ka meaʻai, no ka mea he kumu nui lākou o nā huaora a me nā minela. Akā, hiki iāʻoe ke hoʻohana mau i nā hua manu a me nā hua manu aiʻole, akā, ināʻoe e nānā i kāu cholesterol. A ināʻaʻoleʻoe, e hoʻohana i nā hua a pau me ka liʻiliʻi.
ʻAi
ʻO nā meaʻai a me nā meaʻai a pau e like me ka hiki ke hiki. E nānā aku i ka mea sodium i ka hope. E hoʻopau hou i ka pīpī a iʻole nā'īlio wela hihiu no nā mea pipi, a ho'āʻo i ka veggie burgers ma kahi o nā pāpaʻi pipi. E koho i ka moa a me ka pipi ma luna o kaʻiʻoʻulaʻula, akāʻaʻoleʻoe i hoʻopaʻa waleʻia i ka moa; ua manaʻoʻia he mea leʻaleʻa i ka umauma lūlū .
ʻOhi
ʻO ka iʻa - kū i ka iʻa hou ma mua o nā koʻi iʻa momona - pono e hoʻopauʻia iʻelua manawa i ka hebedoma. E hōʻoia e hoʻokomo i nāʻano mea likeʻole me ka waipala, no ka mea, aia nā kiʻekiʻe kiʻekiʻe o ka omega-3 mau momona momona .
Hiki iā mākou ke hoʻohana wale i nā mea i loaʻa iā mākou ma ko mākou lumi kuke, no laila e mālama i kāu pāhao a me ka pahu hau e lako i nā mea momona a momona, e kōkua iāʻoe e hana i nā meaʻai maikaʻi no kaʻohana holoʻokoʻa. Eia kekahi mau mea momona momona ma koʻu lumi kuke, a me 20 mau mea kōkua no kaʻokiʻana i ka momona i ka kukeʻana.
Eia kekahi mau nīnau i nīnau pinepineʻia e hoʻopiha i kou makemake no kaʻike e pili ana i nā mea momona liʻiliʻi.