ʻO ka oatmeal wikiwiki me nā mea hoʻopihapiha
Loaʻa pinepine ka oatmeal i ke kō a me ka sodium. ʻO ka maʻamau, loaʻa i nā ʻeke ʻaina kakahiaka ma kahi o ʻeono mau kalama o ke kō a me 140 milligrams o ka sodium no ka lawelawe ʻana. E nānā i nā mea mua i ka haku mele, i waena o nā oats e noho i kahi kūlana alakaʻi. ʻOi aku ka maikaʻi o ke kūʻai ʻana i ka oatmeal lōʻihi i kuke ʻia a hoʻomoʻi me ke kinamona, nutmeg a me nā hua hou.
pasta waihoʻoluʻu
Hiki iā ʻoe ke loaʻa pinepine i ka pasta ʻōmaʻomaʻo a me ka ʻulaʻula i hoʻomoʻi ʻia me ka spinach a i ʻole nā tōmato ma nā papa hale kūʻai. Eia nō naʻe, liʻiliʻi loa ka ʻike o nā mea kanu i loko o ia mau mea ʻaʻole ia e hoʻopilikia i nā pono o ka huahana ma kekahi ʻano, ʻo ia hoʻi, ʻo ia ka pasta like i hana ʻia mai ka palaoa papa mua. Inā makemake ʻoe e hana i ka pasta "mea kanu", ʻoi aku ka maikaʻi o ka hana ʻana i ka zucchini a i ʻole ka paukena pasta. A i ʻole e koho i ka pasta palaoa piha.
Pretzels a me nā mea maloʻo
He mea kaumaha loa keia. Hana ʻia nā pretzels e like me German pretzels a me nā mea maloʻo mai ke kō. ʻAʻole i loaʻa i kēia mau meaʻai nā meaʻai olakino a ʻaʻole hoʻomāʻona i ka pōloli, no laila makemake nā kānaka e ʻai i kēia meaʻai e like me nā hua.
nā ʻōpala meaʻai
Chips - he mau chips ma ʻApelika. ʻAʻole ia he mea nui inā i hana ʻia mai ka beets a i ʻole ka ʻuala, i kēlā me kēia hihia, ua ʻai ʻia lākou i ka nui o ka aila a kāpīpī ʻia me ka paʻakai a me nā mea ʻala. Hoʻohana ʻia ke kaʻina hana palai i nā momona saturated a trans. Loaʻa ka helu o nā calorie i loko o nā kīʻaha huaʻai e like me nā mea maʻamau. E ho'āʻo e hoʻomoʻa i ka vegan kale, kāloti a me ka zucchini chips ma ka home. Ma kēia ala hiki iā ʻoe ke mālama i ka nui o ka momona a me ka paʻakai.
ʻO ka ʻōmole smoothies
Hoʻohana pinepine ʻia ka inu olakino me ka wai huaʻai a me ke kō, kahi e hoʻohui ai i nā calorie ʻole. E noʻonoʻo wale: hiki i hoʻokahi hue liʻiliʻi ke loaʻa i ka 200 a 1000 calories, hoʻokahi a 30 grams o ka momona, a me 15 a 100 grams o ke kō i hoʻohui ʻia. Ma mua o ke kūʻai ʻana i ka pōkā kaloli i mākaukau, e hana i kāu mau smoothies me ka hoʻohana ʻana i nā hua maloʻo, nā huaʻai, ka waiū mea kanu, ka yogurt, a me ka pauka protein.
ʻO nā meaʻai paʻa "Diet".
ʻO nā meaʻai paʻa i kūʻai ʻia ma lalo o ke ʻano o ka calorie haʻahaʻa pinepine ʻole i loko o nā mea kanu a me nā kīʻaha holoʻokoʻa, e kaena ana i kahi haʻahaʻa haʻahaʻa haʻahaʻa. ʻAʻole maikaʻi lākou, a hoʻomaka koke ke kanaka e pōloli. Ua piha kēia mau meaʻai i ka sodium no ka mālama hou ʻana iā lākou (hello, bloat!). ʻO kāu koho maikaʻi loa ʻo ka hana ʻana i kāu ʻaina awakea. Hiki iā ʻoe ke hoʻokuʻu i kekahi mau meaʻai i hiki iā ʻoe ke hana wikiwiki i kāu ʻaina awakea.
Nā mea ʻokoʻa ʻiʻo Vegan
ʻO nā huahana "ʻiʻo" Vegan, e like me ka sausages a me nā burgers, ua hoʻopiha nui ʻia me nā mea kānalua e like me ka protein soy processed, ka ʻaila canola, caramel molasses, a me ka xanthus gum. Ma kahi o ka hoʻouka ʻana i kou kino me nā mea ʻike ʻole, e koho i nā kumu protein holoʻokoʻa a kūlohelohe e like me ka legumes, lentils, fermented soybeans, a me nā nati.
ʻAi momona haʻahaʻa
0% momona kino = olakino? ʻAʻohe mea pehea. Loaʻa i nā salakeke a me kekahi mau mea kanu nā huaora hiki ke hoʻoheheʻe ʻia i ka momona, nā minela koʻikoʻi, a me nā antioxidants e pale i ko mākou kino mai nā maʻi. Inā ʻaʻole ʻoe e ʻono iā lākou me nā momona maikaʻi, ʻaʻole hiki i kou kino ke komo piha i nā meaʻai āu e makemake ai mai ka saladi.
Kofe a me ke kī ʻōmole
ʻAe, maʻalahi ke kūʻai ʻana i ke kī a i ʻole kofe i loko o ka hue, ʻoiai ʻoi aku ka ʻono a me ka ʻono! Eia nō naʻe, loaʻa iā lākou kahi ʻano haʻalulu o ke kō a i ʻole kona pani. ʻAʻole paha ʻoe e noʻonoʻo he 5 punetēpē kō i loko o hoʻokahi ʻōmole hapa-lita o ke kī. ʻOi aku ka maikaʻi o ke kūʻai ʻana i kahi thermos, ninini i ke kī a i ʻole kofe i loko, hoʻohui i ka hau a lawe pū me ʻoe.
Kīkī haʻahaʻa momona
Loaʻa i ka paʻakai maʻamau nā momona momona, ka mea i ʻōlelo ʻia e ka hapa nui o nā meaʻai meaʻai e kaupalena ʻia. Eia nō naʻe, waiwai nui ka paʻakai i ka protein a me ka calcium. I ka hapanui o nā hihia, loaʻa i ka cheese momona ʻole ka ʻono a me ke ʻano. ʻAʻole ia e hoʻoheheʻe i loko o kou waha, ʻaʻohe ona ʻono ʻono. Akā, e hoʻomāʻona i kou makemake i ka paʻakai ma ka lawelawe ʻana iā ia ma ke ʻano he mea ʻai me nā hua a i ʻole nā crouton kīʻaha piha.
Kopaʻai
ʻOiaʻiʻo, ʻo ka Diet Coke ka liʻiliʻi o nā calorie a me ke kō. Akā ʻo "zero calories" ʻaʻole ia he manaʻo ʻaʻole pili ka inu i kou kino ma kekahi ʻano. Hiki i nā mea pani ke kō ke hoʻoulu a me ke kinoea, a ua ʻike kekahi mau haʻawina ʻo ka inu ʻana i ka sodas sugary (ʻo ia hoʻi nā mea inu meaʻai) hiki ke kōkua i ka ʻai nui a me ka loaʻa ʻana o ke kaumaha, a me ka hoʻonui ʻana i ka pilikia o ka osteoporosis a me ka maʻi diabetes.
ipu acai
ʻO nā kīʻaha o nā smoothies mānoanoa olakino a me nā ʻano mea hoʻopiha āpau e nānā maikaʻi loa i hiki iā lākou ke hōʻoiaʻiʻo iā ʻoe he olakino lākou. ʻO ka ʻoiaʻiʻo, ʻoi aku ka maikaʻi o ka ʻai maikaʻi ma mua o ka ʻaina kakahiaka maikaʻi. Loaʻa ka hapa nui o kēia mau kīʻaha i ka hui pū ʻana o nā mea e like me ka granola, ka pata nut, ka niu, ka hua, a me nā hua. ʻO ka maʻamau, ʻoi aku ka nui o nā meaʻai olakino i hoʻokahi kīʻaha ma mua o kou pono i ka noho hoʻokahi. E hana i kāu kīʻaha maiʻa ponoʻī a me nā huaʻai a i ʻole Greek yogurt ma ka hoʻohui ʻana i kāu hua punahele a me hoʻokahi kīpē o nā hua ʻokiʻoki.
Paʻa Kukuna
E like me ka nui o nā meaʻai i hoʻomaʻamaʻa ʻia, hana pinepine ʻia nā pā protein me nā ʻano like ʻole o ke kō (beetroot syrup, cane syrup, raiki), nā momona momona (ʻaila pama a me ka sunflower), a me nā kala a me nā mea ʻono. Eia kekahi, loaʻa pinepine i nā pahu protein nā pūhui hana kinoea e like me ka sucralose (kahi pani kō) a me ke kumu chicory (fiber). Ma hope o ka ʻai ʻana i kēlā pā, makemake koke ʻoe e ʻai. Akā inā makemake ʻoe e ʻai i nā pā ma hope o kāu hoʻomaʻamaʻa ʻana, e ʻimi i nā meaʻai olakino maoli me kahi haku mele maikaʻi.
Kuki protein a meaʻai paha
Me he mea lā he ala maikaʻi loa ka protein a me nā kuki haʻahaʻa-calorie e hoʻomāʻona i ka makemake i kahi crunch momona. Eia naʻe, ʻaʻole lākou i ʻoi aku ka maikaʻi ma mua o nā kuki maʻamau. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā kuki maʻamau i ʻelua manawa o ka pule a i ʻole e hoʻomākaukau i kahi meaʻai maikaʻi o ka oatmeal a me ka maiʻa. A inā makemake ʻoe e loaʻa ka protein, koho i nā kumu kūlohelohe: legumes, nati, yogurt.
granola
ʻO ka granola āu e ʻike pinepine ai ma ka hale kūʻai hale kūʻai he nui o nā calorie, momona, a me ke kō. Hiki i kekahi mau brands ke loaʻa i ka 600 calories ma ke kīʻaha o ka mea maloʻo. Akā hiki ke lilo i ʻāpana o ka meaʻai olakino! E aʻo i ke ʻano o ka huahana a i ʻole e kuke iā ʻoe iho i ka granola.
ʻAilima huila
Pshsh! Makemake ʻoe i hiki ke kani ka ʻaila huikau? Eia nō naʻe, hiki i kēia ke loaʻa nā puʻu o ka syrup kulina fructose kiʻekiʻe, nā aila hydrogenated, a me nā mea ʻono. ʻOi aku ka maikaʻi o ke kūʻai ʻana i ka ʻaila koʻikoʻi a hahau iā ʻoe iho, e kaumaha ana i kahi kani punahele mai kahi kī, akā e pili ana i kou kino.
Yogurt me nā mea hoʻohui
ʻO ka Yogurt kahi ala maʻalahi e loaʻa ai ka bacteria probiotic, calcium, protein, a me ka huaora D. Akā, e pale i nā yogurts ʻono, no ka mea he kiʻekiʻe lākou i ke kō a me ka starch, e hoʻolilo iā lākou i mea ʻono. Hiki i nā yogurt i hoʻonaʻauao ʻia (ʻo ia hoʻi ka momona ʻole) ke hoʻoulu i ka pehu a me ke kinoea. Akā, e hoʻohui i nā mea ʻala, vanilla extract, a me nā hua hou i ka yogurt maoli.
Sopa mai ke kini
ʻOiaʻiʻo, he ala maʻalahi nā soup canned e hana i ka ʻaina awakea wikiwiki. Eia nō naʻe, he kiʻekiʻe ka sodium o ia mau sopa, a ʻaʻole momona nā mea kanu i loko o ia mau mea e like me nā mea hou. E koho paha i nā sopa canned maikaʻi, a i ʻole e hana i kāu sopa ponoʻī me nā mea hou.
Hui nati
ʻO ka hui pū ʻana o nā Nut e komo pū me nā nati paʻakai a i ʻole nā nati ʻono, nā cranberries maloʻo ke kō, a me ke kokoleka. Loaʻa iā lākou ka nui o ka aila. E koho i ka hui ʻana i nā nati wale nō a hana i kāu hui ʻana ma ka home me nā huawaina, nā lā, nā paʻi a me nā meaʻai olakino ʻē aʻe.
Kombucha
He mea maikaʻi nā meaʻai ferment maʻamau no ka ʻeli ʻana a me ke olakino holoʻokoʻa, akā ʻo kombucha ka mea hū fermented. Ma muli o ka nui o ka poʻe i loaʻa ka hū nui i loko o kā lākou ʻāpana digestive, inu mau i ka kommucha e like me ka ninini ʻana i ka wahie ma ke ahi, hiki ke hoʻonui i ka microflora imbalances. E koho i nā meaʻai fermented ʻē aʻe e like me sauerkraut, pickles, kimchi, a me kefir, a inu i ka kombucha ʻaʻole ʻoi aku ma mua o hoʻokahi manawa i ka pule inā makemake ʻoe iā ia.
Nā ʻaihue salade
Hana ʻia nā pāpale salakeke i hoʻomākaukau ʻia me nā preservatives ʻaʻole pono ke kino. ʻOiai inā i hana ʻia ka ʻaʻahu me ka ʻaila ʻoliva, ʻo ia hoʻi he rapeseed a i ʻole soybean aila, a me nā mea ʻono. Akā, e hana i kāu ʻaʻahu salakeke me ka ʻaila ʻoliva puʻupaʻa, ka balsamic a i ʻole ka apple cider winika, a me ka sinapi Dijon.
ʻO ka yogurt maloʻo haʻahaʻa momona
E makaʻala me nā yogurts maloʻo no ka mea i hoʻopaʻa ʻia me kekahi mea makemake ʻole - ke kō. I ka hapalua o ke kīʻaha o ia meaʻai, hiki iāʻoe ke loaʻa i ka 20 grams o ke kō, aʻo ka ice cream maʻamau e loaʻa iāʻoe he 14 wale nō.
Nā meaʻai ʻai ʻole gluten
ʻOiai he mea maikaʻi loa nā meaʻai ʻole gluten maoli e like me nā huaʻai, nā mea kanu, quinoa, raiki, kulina, a me nā ʻuala no mākou, nui nā meaʻai i kapa ʻia ʻo "gluten-free" kiʻekiʻe i ka sodium, sugar, a me ka momona momona, e like me nā meaʻai ʻē aʻe. . meaʻai. ʻO ka hapa nui o kēia mau huahana he liʻiliʻi nā meaʻai a me ka fiber ma mua o kā lākou palaoa mua. Eia kekahi, hiki ke hoʻoneʻe kemika i nā meaʻai i ka wā o ka hana ʻana.
ʻO Agave Syrup
Ua pani anei ʻoe i ka meli a me ke kō me ka syrup agave, me ka manaʻo e ʻoi aku ka olakino? E noʻonoʻo hou. ʻO ka hapa nui o nā syrup agave ua hana nui ʻia a ʻoi aku ka like me ka syrup kulina fructose kiʻekiʻe. ʻO ka mea hou aku, hele pololei ka agave syrup i ke ake a komo i laila, no laila ʻaʻole ia e hoʻonui i ke kō koko. Hiki i ka nui o ka syrup ke hoʻopilikia i ke ake, no laila ʻaʻole kēia ka ʻano mea ʻono maikaʻi loa.
Ka wai… ʻōmaʻomaʻo
ʻOiai inā ʻōlelo ka lepili he 100% wai a ʻaʻohe kō, ʻo ka wai ponoʻī he ʻano koʻikoʻi o ke kō. ʻO ka ʻoiaʻiʻo, hoʻokahi kīʻaha wai e like me 22 grams o ke kō i hoʻohālikelike ʻia me 13 grams i loko o ka hua hoʻokahi, he fiber pū kekahi. Hoʻonele ka wai i ke kino i ka fiber maikaʻi, he mea nui ia no ka hana ʻana o ka ʻōpū a kōkua i ka mālama ʻana i ke kō koko. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā huaʻai holoʻokoʻa a i ʻole ka liʻiliʻi e hoʻoheheʻe i ka wai huaʻai hou me ka wai.