ʻAʻole pono ke kiʻekiʻe o kahi huahana ʻoluʻolu - calorie, a i mea e pale ai i kou makemake a ʻaʻole e hōʻino i ke kaʻina hana o ka pohō kaumaha, pono ʻoe e hoʻokomo i ia mau huahana i kāu meaʻai. Hāʻawi lākou i ka manaʻo o ka satiety no ka manawa lōʻihi, ʻo ia hoʻi e hoʻemi ʻia ka helu o nā meaʻai a me ka helu o nā calorie āu e ʻai ai.
ʻO Pato
He 161 calories ka nui o ka uala, a he hapakolu keia o ka ipu aoao. ʻO kēia ka huahana ʻoluʻolu loa, hoʻolōʻihi ia i ka manaʻo o ka satiety ma mua o kahi ʻāpana palaoa keʻokeʻo. Inā ʻaʻole ʻoe e palai i ka ʻuala, a laila he meaʻai kēia, huahana huaora.
Oatmeal
ʻO kēia ka porridge momona pono loa, ʻo kāna mea caloric ma 50 gram (hua maloʻo) he 187 wale nō calories. Eia kekahi, he hopena maikaʻi ka oatmeal i ka hana o ka gastrointestinal tract a hoʻonui i kāu metabolism. Koho i nā ʻano wale e pono e kuke e like me ka hiki ke hiki - aia i loko o kēia oatmeal i loaʻa nā huaora a me nā meaola he nui loa.
Pie palaoa Durum
Ua ʻike lōʻihi ʻia ʻo Pasta ma ke ʻano he papaʻai meaʻai - kahi kumu o nā haʻihaʻi lōʻihi e hāʻawi i ka ikehu no kekahi mau hola. Inā ʻaʻole ʻoe e hoʻohui i ka momona a i ʻole ka ʻono, hiki iā ʻoe ke ʻai iā lākou i kēlā me kēia lā - aia he 172 mau calori maikaʻi no 50 gram o ka pasta maloʻo.
ʻO ka ʻiʻo wīwī, ka iʻa, nā legumes
ʻAʻole mālama ʻia kēia mau huahana ma kou kino a ʻaʻole mālama ʻia. He kumu maikaʻi kēia o nā protein, me ka ʻole o ka hana ʻana o ka ʻiʻo maikaʻi a me ka piʻi ʻana o ka ikaika ʻaʻole hiki ke hana. No laila, inā makemake ʻoe e ʻai pinepine i ka ʻai-e noʻonoʻo e pili ana i ka lawa o ka ʻiʻo, ka iʻa a me nā pī i kāu ʻai?
hua
Hoʻokahi hua i loko o 78 mau calorie, a me nā huaora a me nā protein - protein - i kōkua i kou ʻona e mānoanoa e like me ka hiki. Pākuʻi i 1 hua manu i ka ʻaina kakahiaka - a kū mālie paha ʻoe a kū i ka ʻaina awakea. A i ʻole ʻai i ka omelet i ka pō ma kahi o kahi pāʻina ʻoi loa ka-calorie a me ka ʻaihue.
ʻO Pine Pine
Loaʻa i kēia mau ʻano hua ʻono nā mea momona momona e kākoʻo i ka puʻuwai a kōkua iā ʻoe e hoʻomaha i kou makemake. Ma waena o nā nati āpau, pono ʻoe e koho iā lākou inā makemake ʻoe e mālama i kou kino i ke ʻano maikaʻi - 14 mau huna o nā hua hua i loaʻa he 95 calories.
Paukū tī
ʻAʻole naʻe ʻaʻohe momona, ʻae maikaʻi ʻia a hoʻopiha maikaʻi ʻia, ʻaʻole e ʻae i ke kino e hoʻomaikaʻi. Loaʻa i ka cheese cheese nā proteins, nā momona, nā huaora i loko o kāna haku mele, a he nui nā ala e hoʻomākaukau ai a hoʻopiha paha! Aia he 169 calories i ka 100 grams o ka paʻakai. Aia kēia huahana i nā protein, nā momona, nā huaora, nā paʻakai mineral a he huahana meaʻai.
Mīkini palupalu
ʻO ka paʻakai e like me ka feta a i ʻole ka paʻakai kao he waikawa, kahi e hoʻonui ai i ka manaʻo o ka māʻona a hoʻoikaika i ke kino e ʻeli iā ia, ʻo ia hoʻi ka hoʻonui ʻana i ka ikehu. Loaʻa ka waikawa linoleic like i loko o nā cheeses i hana ʻia, akā pono e hoʻopau pono ʻia a ʻoi aku ka maikaʻi ma nā mea liʻiliʻi.
Oranges
ʻO ka mea kupanaha, ʻo ka ʻalani ke alakaʻi i ka māʻona ma waena o nā hua a me nā hua citrus. ʻO ka fiber, he waiwai ia, hāʻawi i kahi manaʻo o ka satiety no ka manawa lōʻihi. He 59 calories ka nui o kekahi hua.
Kahekaleka pouli
Inā ʻaʻole hiki iā ʻoe ke hana me ka ʻole o ka mea ʻono, a laila kokoleka pouli - i kekahi mau ʻāpana o ia-e hoʻopakele pono i kahi niho momona mai ka haki ʻana a hoʻomāʻona i nā meaʻono ʻē aʻe ʻOiaʻiʻo, ʻaʻole e loaʻa i kahi ʻāpana keke 300-gram i ke kokoleka, akā ʻaʻole e lilo kāna hoʻohana i mea hoʻonui kaumaha. Hoʻohui nā mea o ke kokoleka e hoʻolohi i ka digestion-no laila ka ʻiʻini haʻahaʻa no ka meaʻai. Aia he 170 calories i loko o 28 gram o ka kokoleka pouli.