Ua maʻalahi ke ola o kēia wā i ko mākou ola. Ke manaʻo nei nā mea hou i kēlā me kēia lā e hōʻoluʻolu hou i ko mākou ola.
Eia naʻe, ua lawe mai kēia ʻano noho ʻoluʻolu i kona mau pilikia ponoʻī. Ke pōʻino nei ko mākou olakino i kēlā me kēia lā a ua piʻi nui ʻia nā maʻi e pili ana i ka nohona.
ʻO ke kumu nui o kēia mau maʻi, ʻo ia ka hoʻonui ʻana i nā meaʻai pono ʻole. ʻO ka hapa nui o nā meaʻai a mākou e ʻai ai i kēia lā he ʻilihune loa i nā meaʻai a i ʻole ke kiʻekiʻe o nā calorie, i hōʻike ʻia ma ke ʻano he calorie ʻole, akā ʻaʻohe huaora a me nā minela.
ʻO ka mea ʻē aʻe, ua maʻalahi ka ʻai ʻana o ia mau meaʻai, no laila e hoʻonui ai i ke kaumaha a hoʻoulu i ka mumū.
No nā kumu i helu ʻia ma luna, nā meaʻai pono ʻolePono ʻoe e haʻalele. ʻAe he aha nā meaʻai pono ʻole?
Papa inoa o na mea ai pono ole
Nā mea inu kō
ʻO ke kō a me nā mea i loaʻa mai kekahi o nā mea ʻino loa o ka meaʻai hou. ʻOi aku ka ʻino o kekahi mau kumu kō ma mua o nā mea ʻē aʻe, me nā mea inu kō.
Ke inu mākou i nā calorie wai, ʻaʻole hiki i ka lolo ke ʻike iā lākou he meaʻai. No laila, no ka nui o nā mea inu calorie nui āu e ʻai ai, e noʻonoʻo mau ana kou lolo ua pōloli a piʻi ka nui o nā calorie āu e lawe ai i ka lā.
ʻO ke kō, ke ʻai ʻia i ka nuipale ʻana i ka insulina hiki ke hoʻoulu i ka maʻi ʻaʻai momona ʻole.
Hoʻopili pū ʻia me kekahi mau maʻi koʻikoʻi, me ka maʻi maʻi type 2 a me ka maʻi puʻuwai. ʻO ka ʻai ʻana i ka nui o nā calorie e hoʻonui i ke kaumaha.
Pizza
ʻO ka pizza kekahi o nā meaʻai junk kaulana loa ma ka honua.
Hana ʻia ka hapa nui o nā pizza pāʻoihana mai nā mea pono ʻole, me ka palaoa i hoʻomaʻemaʻe ʻia a me ka ʻiʻo i hana nui ʻia. He kiʻekiʻe hoʻi i nā calories.
Berena keʻokeʻo
ʻAʻole maikaʻi ka nui o nā berena kalepa ke ʻai ʻia me ka nui o ka palaoa i hoʻomaʻemaʻe ʻia, he haʻahaʻa i ka fiber a me nā meaʻai pono a hiki ke hoʻoulu i ke kō koko.
Manaʻo ʻia nā wai huaʻai i ke olakino. ʻOiai i loko o ka wai kekahi mau antioxidants a me ka huaora C, aia pū kekahi i ka nui o ke kō wai.
ʻO ka ʻoiaʻiʻo, ʻo nā wai huaʻai i hoʻopaʻa ʻia i loko o ka nui o ke kō e like me ka sodas, a i kekahi manawa ʻoi aku ka nui.
ʻAi ʻAi ʻAi ʻAʻai
palaoa ʻaina kakahiakaʻO nā huaʻai cereal i hana ʻia e like me ka palaoa, oats, raiki, a me ke kulina. ʻAi nui ʻia me ka waiū.
No ka hoʻomaʻamaʻa maikaʻi ʻana, ua ʻala ʻia nā hua ʻai, ʻoki ʻia, pulped, ʻōwili ʻia. He mau meaʻai nui lākou i ke kō.
ʻO ka ʻaoʻao nui loa o ka palaoa ʻaina kakahiaka, ʻo ia kā lākou kō i hoʻohui ʻia. He ʻono loa kekahi a hiki ke hoʻohālikelike ʻia me ke kō.
palai
FryingʻO ia ma waena o nā ʻano kuke kuke maikaʻi ʻole. ʻO nā meaʻai i hoʻomoʻa ʻia ma kēia ʻano he ʻono a paʻa i ka calorie.
Hoʻokumu ʻia nā pūhui kemika maikaʻi ʻole ke hoʻomoʻa ʻia ka meaʻai i nā wela kiʻekiʻe.
ʻO kēia nā acrylamides, acrolein, heterocyclic amines, oxysterols, polycyclic aromatic hydrocarbons (PAHs) a me nā huahana hope glycation holomua (AGEs).
Nui nā kemika i hana ʻia i ka wā kuke ʻana i ka wela kiʻekiʻe ua hoʻonui i ka pilikia o ka maʻi kanesa a me ka maʻi puʻuwai.
Nā Paʻi, nā Kuki a me nā Keke
ʻAʻole maikaʻi ka hapa nui o nā pāpaʻi, nā kuki a me nā keke ke ʻai nui ʻia. Hana ʻia nā ʻano i hoʻopaʻa ʻia mai ke kō i hoʻomaʻemaʻe ʻia, ka palaoa palaoa i hoʻomaʻemaʻe ʻia, a me nā ʻaila i hoʻohui ʻia.
unhealthymomona trans kiʻekiʻe ka uku. He ʻono lākou akā ʻaneʻane ʻaʻohe meaʻai pono, akā he nui nā calorie a me nā mea mālama.
ʻO ka Palani Palani a me ka ʻuala
keokeoʻuala He meaʻai olakino. Eia naʻe, ʻaʻole hiki ke ʻōlelo ʻia ka mea like no ka french fries a me ka ʻuala.
He kiʻekiʻe loa kēia mau meaʻai i nā calorie a hiki ke maʻalahi ke ʻai ʻia i ka nui.
ʻO nā kīʻaha Farani a me nā ʻuala ʻuala kekahi e hoʻonui i ke kaumaha.
Agave Nectar
nectar agaveHe mea ʻono i kūʻai pinepine ʻia e like me ke olakino. Akā hoʻomaʻemaʻe loa ia a kiʻekiʻe loa i ka fructose.
ʻO ka nui o ka fructose mai nā mea ʻono i hoʻohui ʻia he pōʻino loa ia no ke olakino.
ʻOi aku ka nui o ka nectar Agave i ka fructose ma mua o nā mea ʻono ʻē aʻe.
ʻO 50% ke kō papaʻaina, ʻo ka fructose a me ka kiʻekiʻe fructose corn syrup ma kahi o 55%, aʻo ka agave nectar he 85% fructose.
He olakino ka Yogurt. Akā ʻaʻole nā mea i kūʻai ʻia ma nā mākeke, akā ʻo nā mea āu e hana ai iā ʻoe iho.
He haʻahaʻa kēia mau momona akā hoʻopiha ʻia me ke kō e kaulike ai i ka ʻono i hāʻawi ʻia e ka ʻaila.
ʻAʻole loaʻa i ka hapa nui o nā yogurts nā bacteria probiotic. Hoʻopili pinepine ʻia lākou, kahi e pepehi ai i ka hapa nui o kā lākou bacteria.
ʻAi ʻAi ʻAi ʻAi ʻAi ʻAi ʻAi ʻAi ʻAʻai
Hoʻohana nui ʻia nā meaʻai ʻōpala a loaʻa nā mea hoʻohui.
Hau Kalima
He ʻono ka hau kalima akā piha i ke kō. He kiʻekiʻe nō hoʻi kēia huahana waiu i nā calorie a maʻalahi hoʻi e ʻai nui.
Laau Candy
ʻAʻole maikaʻi nā lāʻau candy. ʻOiai he kiʻekiʻe ka nui o ke kō, he haʻahaʻa loa ka nui o nā meaʻai pono.
ʻIʻo i hana ʻia
ʻOiai ʻo ka ʻiʻo i hoʻoponopono ʻole ʻia he olakino a me ka meaʻai, ʻaʻole like ia no nā ʻiʻo i hana ʻia.
Hōʻike nā haʻawina i ka poʻe e ʻai ana i nā ʻiʻo i hoʻoponopono ʻia, ua piʻi aʻe ka pilikia o kekahi mau maʻi koʻikoʻi, e like me ka maʻi ʻaʻai colon, ka maʻi diabetes type 2 a me ka maʻi puʻuwai.
Kāhi i hana ʻia
Ola maikaʻi ke kīki ke ʻai ʻia me ka liʻiliʻi. Hoʻopiha ʻia me nā meaʻai.
Eia nō naʻe, ʻaʻole like nā huahana cheese i hana ʻia me ka cheese maʻamau. Hana pinepine ʻia lākou me nā mea hoʻopihapiha i hoʻolālā ʻia e loaʻa i kahi hiʻohiʻona e like me ka cheese-like a me ke ʻano.
E nānā i nā lepili meaʻai no nā mea hana.
Mea 'ai wikiwiki
ʻOiai ke kumu kūʻai haʻahaʻa, hiki i nā meaʻai wikiwiki ke hoʻohui i ka pilikia o ka maʻi a hōʻeha i ke olakino holoʻokoʻa. Pono e nānā pono i nā mea palai.
Kofe Kalori Kiʻekiʻe
Ua piha ka kofe i nā antioxidants a hāʻawi i nā pono he nui. ʻOi aku ka liʻiliʻi o ka poʻe inu kofe i nā maʻi koʻikoʻi, ʻoi aku ka maʻi diabetes type 2 a me ka maʻi Parkinson.
Eia naʻe, maikaʻi ʻole ka ʻaila, ka syrup, nā mea hoʻohui a me ke kō i hoʻohui ʻia i ka kofe. He ʻino kēia mau huahana e like me nā mea inu ʻono ʻē aʻe.
ʻO nā cereals i hoʻomaʻemaʻe ʻia me ke kō
ʻAʻole maikaʻi nā meaʻai i loaʻa i ke kō, nā kīʻaha i hoʻomaʻemaʻe ʻia a me nā momona trans artificial.
Nā meaʻai i hana nui ʻia
ʻO ke ala maʻalahi loa e ʻai ai i ke olakino a lilo i ke kaumaha, ʻo ia ka pale ʻana i nā meaʻai i hana ʻia e like me ka hiki. Hoʻopili pinepine ʻia nā huahana i hana ʻia a loaʻa i ka paʻakai nui a i ʻole ke kō.
Makemake mākou a pau e ʻai i ka mayonnaise ma nā sandwiches, burgers, wraps a pizzas.
Hoʻouka mākou i ko mākou kino me ka momona a me nā calorie makemake ʻole. Hāʻawi ka hapahā kīʻaha o ka mayonnaise i 360 calories a me 40 grams o ka momona.
Ka momona Trans
ʻO ka momona trans kahi momona momona e hoʻonui ai i ka cholesterol maikaʻi a hoʻohaʻahaʻa i ka cholesterol maikaʻi. Hoʻopilikia pū ia i nā kīʻaha koko. Hoʻokahi punetune wale nō he 100 calories, ʻo ia ke kumu o ka mānoanoa o ka pūhaka. ʻO ka pata he koho olakino.
Pākē
ʻO ka popcorn koke, i kapa ʻia ʻo pop corn, ua piha i nā calorie a me ka momona. Aia ma luna o 90% ka momona momona o kēia mau popcorn kernels. ʻO ka popcorn ma ka home kahi koho olakino.
granola
Manaʻo ʻia ʻo Granola he meaʻai olakino. Akā ʻo ka ʻoiaʻiʻo, ʻo kēia kīʻaha kakahiaka ʻono he nui ke kō a me ka liʻiliʻi liʻiliʻi.
ʻO kahi lawelawe o ka granola, kahi kiʻekiʻe i ke kō, hāʻawi i 600 calories. Kokoke i ka hapakolu o na mea e pono ai ka wahine i kela la i keia la.
ʻO nā mea inu ʻona
ʻIke mākou i nā hopena maikaʻi ʻole o ka waiʻona i ko mākou olakino. ʻO nā calorie i loko o ka waiʻona he calorie ʻole i hiki ʻole i ke kino ke hoʻohana e hana i ka ikehu.
Ua koi ʻia ko mākou ate e wāwahi i ka waiʻona i loko o nā ʻakika momona e hōʻiliʻili i loko o ke ake. ʻO ka loaʻa ʻana o ka waiʻona ka mea e make ai ke ake a me ka lolo. Aia i loko o ke kīʻaha waina he 170 calories, aʻo ka'ōmole pia he 150 calories.
Ma ka hopena;
luna o nā meaʻai maikaʻi ʻole haawiia. E haʻalele i kēia mau mea e pale aku i nā maʻi a mālama i kou kaumaha. E ho'āʻo i nā koho ʻoi aku ke olakino.
