Hele pū ka papaʻai me ka pōloli. Hoʻonāukiuki ia i ke keʻena ʻai, a ʻaʻohe hopena maikaʻi o ka pohō kaumaha a me ke kamaʻilio ʻole ʻana. He aha ka mea e kōkua ai nā meaʻai calorie haʻahaʻa e māʻona i ke kino a lilo i ka paona?
uala
ʻO ka ʻuala liʻiliʻi he 168 calories, 5 g protein, a me 3 g fiber. ʻO ka mākiko e paʻa ai ka ʻuala, ua hoʻololi ʻia ka ʻai ʻana i glucose. ʻO ia ke kumu, ma hope o ka ʻuala, ʻaʻole lōʻihi ka manaʻo o ka pōloli.
Mele a me nā pears
Aia ma loko o kahi mau pears he 100 mau calories, nā antioxidant, a ma waena o 4 a me 6 mau gram o nā fibers waiwai nui. Hiki iā lākou ke kāohi mau i ka pōloli. He mea maikaʻi nā ʻōpela no ka flora ʻōpū ma muli o ke kiʻekiʻe o nā mea hiki ʻole i ka digestible, me ka fiber dietary.
'alemona
ʻO ka meaʻai maikaʻi loa no ka poʻe makemake e ʻai, akā ʻaʻole maikaʻi me nā ʻalemona. ʻAʻole ʻae ʻo Almond i ka pōloli a puni ka lā a ʻai liʻiliʻi i ka wā ʻai nui. ʻO ka lā hiki iā ʻoe ke ʻai ʻaʻole ʻoi aku ma mua o 22 mau ʻāpana nati he 160 calories me nā momona monounsaturated, fiber, protein, a me ka huaʻai E i loko o ka haku.
pāpapa
He 13 grams o ka protein a me 11 grams o ka fiber i loko o ka lawelawe ʻana i nā lentils, e hiki ai iā ia ke lilo i mea ʻoluʻolu loa i ka meaʻai. ʻO ka lawelawe ʻana i nā lentils e hāʻawi i 30 pakeneka ʻoi aku ka satiety ma mua o ka lawelawe ʻana i ka pasta.
iʻa
ʻO ka iʻa - kahi kumu nui o ka protein e hānai ai i ke kino. Nui nā ʻano iʻa keʻokeʻo wīwī. Akā, pono e hoʻokomoʻia nāʻano momona i ka meaʻai ma keʻano he kumu o omega-3. Mālama ka iʻa i ke kino no ka manawa lōʻihi ma mua o ka protein o ka pipi.
Kimchi
Loaʻa i nā meaʻai Fermented nā probiotics, kahi e kōkua ai i ka digestion. Mālama ka digestion olakino i ka hana olakino o ke kino holoʻokoʻa a me ka pohō kaumaha. He hopena maikaʻi kā Kimchi i ka flora ʻōpū, hoʻomaikaʻi i kāna hana, hoʻopau i ka mumū, hoʻomaikaʻi i ka ʻōnaehana pale.
ʻAla
He mea maikaʻi nō hoʻi ka momona o ka pipi ʻo Lean, ʻoiai he nui nā protein a me nā amino acid i loko o lākou. E hāʻawi ka 100 gram o nā hoʻopiha i ke kino me 32 mau kolamu o ka protein pono i ka wā o ka 200 calorie. ʻAi ʻia ka pīpī 1-2 manawa i ka pule.
hua
ʻElua mau hua i hoʻolapalapa ʻia - 140 calories, 12 grams o ka protein piha, a me 9 mau amino acids pono. ʻOi aku ka māʻona o ka poʻe e ʻai ana i nā hua no ka ʻaina kakahiaka i nā hola 24 e hiki mai ana.
Quinoa
Loaʻa i hoʻokahi kīʻaha quinoa he 8 grams o ka protein a me nā huaora a me nā minela pono no ka hana maʻamau o ke kino. ʻO ka fiber i loko o ka quinoa he ʻelua mau manawa ma mua o ka laiki brown.
ʻOhi
ʻOiai ʻo kona ʻono ʻono, ʻo ka raspberry wale nō ka 5 grams o ke kō i kēlā me kēia kīʻaha o nā hua, akā 8 grams o ka fiber a me nā polyphenols he nui. He meaʻai maikaʻi kēia no ka poʻe e nalowale ke kaumaha ma o ka ʻai.