ʻO kekahi o nā ala maikaʻi loa e lilo ai ke kaumaha, ʻo ia ka ʻai ʻana i nā calorie liʻiliʻi ma mua o ka pono o ke kanaka i kēlā me kēia lā. No laila, loaʻa i nā meaʻai haʻahaʻa-calorie koʻikoʻi i ka pohō kaumaha. Pono kēia mau meaʻai i nā meaʻai momona a me nā meaʻai haʻahaʻa-calorie no laila ʻaʻohe pilikia o ka hemahema o ka meaʻai i ka wā e nalowale ana ke kaumaha.
I kēia manawa, e papa inoa kākou i nā meaʻai momona a me ka calorie haʻahaʻa.
nā meaʻai haʻahaʻa calorie
He aha nā meaʻai haʻahaʻa-calorie?
ʻiʻo a me ka moa
ʻO ka ʻiʻo a me ka moa ka meaʻai maikaʻi loa e ʻai ai i ka wā e hoʻāʻo ai e ʻoki i nā calorie, no ka mea he kiʻekiʻe lākou i ka protein. Kōkua ʻo Protein iā ʻoe e ʻai i nā calorie liʻiliʻi ma o ka mālama ʻana iā ʻoe i ka piha o ka lā.
ʻO nā ʻiʻo me nā calorie haʻahaʻa, ʻo ia ka wīwī. ʻO ka momona ka ʻāpana calorie, no laila ʻoi aku ka nui o nā ʻiʻo momona i nā calorie. Steak
Steak: He 100 calories no ka lawelawe 168 grams.
umauma moa ʻili ʻole: Aia he 100 calories i 110 grams o ka ʻiʻo moa ʻili ʻole.
umauma Tureke: ʻO ka umauma Turkey he 100 calories no 111 grams.
ka iʻa a me ka iʻa
ʻO ka iʻa a me ka iʻa he mau meaʻai momona, akā he haʻahaʻa lākou i nā calorie. Hāʻawi lākou i nā meaʻai koʻikoʻi e like me ka protein, ka huaora B12, iodine a me ka omega 3 fatty acids.
iʻa cod: Loaʻa iā 100 calories no ka 82 gram serving.
Salmon: Aia he 100 calories i 116 grams o ka salmon.
Clam: Aia he 100 calories i ka 88 grams.
ʻOyster: Aia he 100 calories i ka 81 grams.
ka lau
ʻO ka hapa nui o nā mea kanu he haʻahaʻa i loko o nā calorie a kiʻekiʻe i nā huaora, nā minerala, nā fiber a me nā antioxidants. 'O ia ho'i, hiki ke ho'opau nui i nā mea kanu no ka po'e makemake e ho'emi i ke kaumaha. Nui nā huaʻai he kiʻekiʻe i ka wai a me ka fiber, e kōkua iā ʻoe e piha me ka ʻole o ka lawe ʻana i nā calorie.
ʻO nā mea kanu starchy e like me ka ʻuala he kiʻekiʻe i nā calorie a me ka waiwai waiwai.
Kahawai wai: Aia he 100 calories i ka 11 grams o ka wai.
Kukama: Aia he 100 calories i ka 15 grams o ka kukumba.
radish: Aia he 100 calories i 16 grams o ka radish.
Seleri: Aia he 100 calories i ka 16 grams o ka celery.
Spinach: Aia he 100 calories i 23 grams o ka spinach.
kekahi pahūpahū: Aia he 100 calories i 31 grams o ka pepa.
Fish: Aia he 100 calories i 22 grams o nā halo.
Nā huaʻai
ʻOi aku ka nui o nā hua i nā calorie ma mua o nā mea kanu. Nui nā huaʻai e komo i loko o nā meaʻai haʻahaʻa-calorie ma muli o ko lākou ʻano momona-nui.
strawberries: Aia he 100 calories i 32 grams o ka strawberry.
melon: ʻO 100 grams o ka melon he 34 calories.
watermelon: Aia he 100 calories i loko o 30 grams o ka melika.
ʻO Blueberry: Loaʻa i ka 100 grams o nā blueberries he 57 calories.
grapefruit: ʻO 100 grams o ka hua waina he 42 calories.
kiwi: Aia he 100 calories i 61 grams o ke kiwi.
lāʻau ikiʻai wale
lāʻau ikiʻai wale ʻO ia kekahi o nā kumu kumu protein maikaʻi loa. Ma muli o ka nui o nā calories i loko o lākou, he kiʻekiʻe loa nā legumes i nā meaʻai.
mohihi: Aia he 100 calories i ka 132 grams.
Lentil: Aia he 100 calories i ka 116 grams o ka lentils.
ka waiū a me nā hua
I ka wā e pili ana i nā huahana waiu, ʻokoʻa nā calorie i ka momona momona. ʻO ka poʻe makemake e hoʻemi i kā lākou calorie intake, makemake lākou i nā momona haʻahaʻa a momona ʻole paha.
Waiu waiu: Aia he 100 calories i ka 35 grams o ka waiū skimmed.
yogurt momona ʻole: Aia he 100 calories i ka 56 grams o ka yogurt nonfat.
Pākī curd: Aia he 100 calories i ka 72 grams.
hua: Aia he 100 calories i ka 144 grams o ka hua manu.
kiliala
ʻO nā kīʻaha olakino maikaʻi loa ʻo ia nā ʻano hua hoʻokahi i hana ʻole ʻia a hoʻomaʻemaʻe ʻia. ʻO nā kīʻaha piha piha i ka fiber e kōkua iā ʻoe e ʻai i nā calorie liʻiliʻi a ʻoi aku ka piha.
Popcorn: Loaʻa iā ia he 31 calories ma ke kīʻaha.
Oats a me ka oatmeal: Loaʻa i ka 100 grams o ka oats he 71 calories.
laiki ahiu: 164 grams o ka laiki hihiu he 166 calories.
ʻO Quinoa: ʻO 100 grams o ka quinoa kuke he 120 calories.
Nati a me na anoano
Maʻamau nati a ʻo nā ʻanoʻano nā meaʻai calorie kiʻekiʻe. ʻOiai ka palena o ka calorie i nā meaʻai, pono lākou e hoʻokomo i ka meaʻai no ka mea he meaʻai nui lākou.
waiu ʻalemona ʻawaʻawa: Aia he 100 calories i ka 17 grams o ka waiu almond.
chestnut: Aia he 100 calories i ka 224 grams.
kea
ʻO nā mea inu kō ka ʻenemi o ka poʻe makemake e hoʻemi i ke kaumaha. ʻO ka hapa nui o nā mea inu koʻikoʻi he haʻahaʻa ka calorie. E nānā mau i nā lepili meaʻai e ʻike pono i ke kō o nā mea inu. Pono ʻoe e haʻalele i nā wai huaʻai i hoʻopaʻa ʻia no ka mea he kiʻekiʻe lākou i ke kō.
Su: ʻAʻohe calorie ka wai.
kī kī ʻole: ʻAʻohe calorie nā kī kī ʻole.
Kofe Tureke: ʻAʻohe calorie ka kofe Turkish maʻamau.
Wai Mineral: ʻAʻohe calorie ka wai mineral.
Nā mea kanu a me nā mea ʻala
Kekahi nā mea kanu a me nā mea ʻala ʻO ka ʻono i ka meaʻai ke ala maikaʻi loa e hoʻohui ai i ke olakino i kou kino. ʻO nā mea ʻala e like me ke kinamona, turmeric, garlic, ginger, a me ka pepa cayenne he waiwai nui i nā antioxidants a me kekahi mau mea kanu. Eia nā calorie o nā mea ʻono loa a me nā mea ʻala:
Vinegar: 1 calories i 3 punetune
Wai Lemona: 1 calories i 3 teaspoon
Salsa sauce: 1 calories i 4 punetune
ʻAi wela: 1 calories i 0,5 teaspoon
Hiki i nā meaʻai haʻahaʻa calorie ke hana i kahi meaʻai olakino. ʻO ka koho maikaʻi loa ʻo ia nā meaʻai kiʻekiʻe i nā meaʻai i hoʻoponopono ʻole ʻia.
