Pehea e koho ai i nā meaʻai momona i ka wā e ʻai ana
Hoʻomaopopo pinepine ʻia ka ʻai ʻana ma ke ʻano he "ʻai iki e like me ka hiki" a i ʻole "hōʻalo i nā kalapona āpau." Eia nō naʻe, ʻo ke ʻano o ka ʻai olakino, ʻo ia ka hoʻoponopono ʻana i kāu mau ʻano ʻai i loaʻa i kou kino ka meaʻai kūpono me ka hoʻokō ʻana i nā pahuhopu kikoʻī, e like me ka pohō kaumaha, ka hoʻomaikaʻi ʻana i ke ʻano o ke kino, a i ʻole ka mālama ʻana i ke olakino metabolic. ʻO ke kī i ka holomua, ʻaʻole wale ka helu calorie, akā ʻo ka maikaʻi o ka meaʻai. Kūkākūkā kēia ʻatikala pehea e koho ai i nā meaʻai momona i ka wā e ʻai ana e hoʻomau iā ʻoe i ka ikaika, piha no ka manawa lōʻihi, a loaʻa nā hopena mau loa.
1. E hoʻomaopopo i ke kumu o ka ʻai a me nā pono o ke kino.
Ma mua o ke koho ʻana i nā meaʻai, e hoʻoholo mua i kāu pahuhopu: ka hōʻemi kaumaha, ka mālama ʻana i ke kaumaha, a i ʻole ka loaʻa ʻana o nā ʻiʻo. Hoʻopili kēia pahuhopu i nā pono ikehu a me ka haku mele macronutrient (carbohydrates, protein, fat). No ka laʻana, ʻo ka papaʻai hōʻemi kaumaha ma ke ʻano maʻamau e pono ai ka nele calorie, akā pono nō ka protein kūpono e pale aku i ka nalowale ʻana o nā ʻiʻo, a me ka fiber a me nā micronutrients e mālama i ke kino olakino.
Eia kekahi, e noʻonoʻo i kāu mau pae hana i kēlā me kēia lā. ʻO ka poʻe e neʻe nui ana a hoʻoikaika kino paha e pono ai ka ikehu a me nā kalapona ma mua o ka poʻe e noho mālie ana. ʻO ka hoʻomaopopo ʻana i kāu mau pono e kōkua iā ʻoe e koho i nā meaʻai me ka ʻike hou aku, ma mua o ka hahai wale ʻana i nā ʻano hou.
2. E hoʻonohonoho i nā meaʻai holoʻokoʻa
Pono e hana ʻia nā meaʻai momona i ka wā o ka papaʻai mai nā meaʻai i hana liʻiliʻi ʻia: nā mea kanu, nā huaʻai, nā kīʻaha ʻaoʻao hou, nā palaoa piha, nā nati, a me nā huahana holoholona me ka ʻole o nā mea hoʻohui he nui. ʻOi aku ka momona o nā meaʻai holoʻokoʻa i ka fiber, nā huaora, nā minelala, a ʻoi aku ka nui o nā meaʻai ma mua o nā meaʻai i hana nui ʻia e like me nā meaʻai māmā i hoʻopaʻa ʻia, nā sausage, nā nuggets, a i ʻole nā mea inu kō.
Hoʻokomo pinepine ʻia ke kō i hoʻohui ʻia i loko o nā meaʻai i hana nui ʻia, nā pae kiʻekiʻe o ka paʻakai, nā momona trans, a me nā mea hoʻohui e hiki ke alakaʻi maʻalahi i ka ʻai nui ʻana. E maʻalahi ka ʻai ʻana inā kūkulu ʻoe i kahi papa kuhikuhi o nā meaʻai holoʻokoʻa, piha, a olakino.
3. E hoʻolilo i ka protein i "kia" o kēlā me kēia pāʻina
He mea nui ka protein no ka mālama ʻana i ka nui o nā ʻiʻo i ka wā o ka ʻai ʻana, ka hoʻonui ʻana i ka māʻona, a me ke kōkua ʻana i ka hoʻōla ʻana ma hope o ka hana kino. Ke hoʻemi ʻia nā calorie, ʻoi aku ka nui o ke kino e "hoʻohana" i ka nui o nā ʻiʻo no ka ikehu inā ʻaʻole lawa ka lawe ʻana o ka protein. No laila, e hōʻoia i kēlā me kēia ʻai e loaʻa kahi kumu o ka protein.
ʻO nā koho protein maikaʻi e komo pū me:
– Moa ʻili ʻole, iʻa, hua manu
- ʻiʻo pipi momona (inā pono)
– Tofu, tempeh, edamame
– yogurt Helene me ke kō ʻole, waiū momona haʻahaʻa (inā kūpono)
– Nā nati (ma ke ʻano he mea hoʻohui, no ka mea, he kiʻekiʻe hoʻi ka momona)
He ʻōlelo aʻoaʻo kūpono: e hoʻopiha i ka hapaha a i ka hapakolu o kāu pā me ka protein. Inā ʻaʻole ʻoe makemake i ka meaʻai māmā, e koho i nā meaʻai māmā protein kiʻekiʻe e like me ka yogurt ʻono ʻole, ka hua manu i hoʻolapalapa ʻia, a i ʻole ka tofu a i ʻole ka tempeh i hoʻomoʻa ʻia.
4. E koho i nā kalapona "maikaʻi", mai hōʻalo iā lākou.
ʻAʻole nā kalapona ka ʻenemi o ka ʻai. He aha ka mea nui e hoʻokaʻawale ma waena o nā kalapona i hoʻomaʻemaʻe ʻia (e like me ka berena keʻokeʻo, nā keke, a me nā mea inu kō) a me nā kalapona paʻakikī, kiʻekiʻe i ka fiber (e like me ka laiki ʻeleʻele, oatmeal, ʻuala i hoʻolapalapa ʻia, ʻuala, kulina, quinoa, a me ka berena palaoa holoʻokoʻa).
Kōkua nā kalapona maikaʻi i ka hāʻawi ʻana i ka ikehu paʻa a kākoʻo i kāu mau hana, ʻoiai i ka wā e hoʻoikaika kino ai. ʻO ka fiber i loko o lākou e mālama iā ʻoe i ka māʻona no ka manawa lōʻihi, e maʻalahi ai ka kaohi ʻana i ka nui o kāu mau ʻāpana. Inā ʻo kāu pahuhopu ka pohō kaumaha, hiki nō iā ʻoe ke ʻai i ka laiki—ʻo ke kī i ka nui o ka ʻāpana a me nā mea hele pū (protein a me nā mea kanu).
5. E hoʻonui i nā mea kanu no ka nui a me ka fiber.
He "mea kaua huna" nā mea kanu i ka wā e ʻai ana no ka mea he haʻahaʻa lākou i nā calorie akā kiʻekiʻe i ka nui, ka fiber, a me nā micronutrients. ʻO ka hoʻohui ʻana i nā mea kanu e hoʻopiha ai i kāu pā a piha kou ʻōpū me ka ʻole o ka hoʻohui ʻana i nā calorie nui.
E koho i nā kala like ʻole no ka meaʻai piha:
- ʻŌmaʻomaʻo: spinach, broccoli, greens sinapi, kale
– ʻAlani/melemele: kāloti, paukena, pepa bele
– ʻUlaʻula/poni: beets, kāpeti poni, tōmato
ʻAno hana maʻalahi: e hoʻopiha i ka hapalua o kāu pā me nā mea kanu, i hoʻomākaukau ʻia me ka hoʻohana ʻana i ka ʻaila liʻiliʻi e like me ke kuke ʻana, ka palai wikiwiki ʻana, ka hoʻolapalapa ʻana, a i ʻole ke kālua ʻana.
6. Mai makaʻu i ka momona, akā e koho i ke ʻano a kāohi i ka ʻāpana.
He kuleana ko ka momona i ka omo ʻana o nā wikamina hiki ke hoʻoheheʻe ʻia i ka momona (A, D, E, a me K), ka hana ʻana o nā hormone, a me nā manaʻo o ka piha. Eia nō naʻe, no ka mea, ʻoi aku ka nui o nā calorie i ka momona, he mea nui ka kaohi ʻana i ka ʻāpana.
E koho i nā momona olakino e like me:
– ʻAvokado
– ʻAila ʻoliva, ʻaila canola
- Nā nati a me nā hua (ʻalemona, chia, flax)
– Nā iʻa momona (salmon, sardines) i waiwai i ka omega-3
E kaupalena i ka momona mai nā meaʻai palai, nā meaʻai wikiwiki, a i ʻole nā meaʻai me nā momona trans. E ʻoi aku ka paʻa o kāu ʻai inā ʻoe e hoʻohui i nā momona olakino i ka palena iki, e like me 1-2 punetēpuni o ka ʻaila i ka wā e kuke ai a i ʻole kahi lima liʻiliʻi o nā nati.
7. E makaʻala i nā "calories huna" mai nā mea inu a me nā mea ʻono.
Manaʻo ka poʻe he nui e like me ka ʻai ʻana i ka liʻiliʻi, akā paʻakikī ke emi i ke kaumaha ma muli o nā calorie huna i loko o nā mea inu ʻono, ke kofe kō kiʻekiʻe me ka waiū, ke kī ʻūlū, a i ʻole nā wai me ke kō i hoʻohui ʻia. Pēlā nō, hiki i nā mea ʻono e like me ka mayonnaise, ka mea ʻono tīhi, nā mea ʻono kirīmi, a me nā mea ʻono chili i hoʻopaʻa ʻia ke kiʻekiʻe i ke kō a me ka momona.
E koho i nā mea inu ʻoi aku ka maikaʻi no ka ʻai:
- Wai maʻemaʻe, wai i hoʻomoʻa ʻia
– Kī/kope me ke kō ʻole (a i ʻole ke kō iki)
– Waiū me ke kō ʻole e ʻono ai
No nā mea ʻono, e hoʻohana i nā mana maʻalahi: ka mea ʻono chili i hana ʻia ma ka home, ka wai lemona, ka vīnega, ka pepa, ka ʻakaʻakai, a i ʻole ka yogurt ma kahi o ka mayonnaise.
8. E heluhelu pono i nā lepili
Inā kūʻai ʻoe i nā meaʻai i hoʻopaʻa ʻia, e hōʻoia e heluhelu ʻoe i nā lepili. ʻO nā mea nui ʻekolu:
1. Ka nui o ka lawelawe ʻana: pinepine i loko o hoʻokahi pūʻolo he 2-3 mau ʻāpana.
2. Ke kō i hoʻohui ʻia: ʻoi aku ka maikaʻi o ka haʻahaʻa. E makaʻala i nā inoa ʻē aʻe no ke kō, e like me ka sucrose, fructose, corn syrup, a me ka maltose.
3. Pūmua a me ka fiber: koho i nā pae kiʻekiʻe e hoʻomau iā ʻoe i ka māʻona no ka manawa lōʻihi.
ʻAʻole pono nā lepili e hoʻoluhi iā ʻoe, akā kōkua lākou iā ʻoe e hana i nā hoʻoholo kūʻokoʻa ma mua o ka hilinaʻi wale ʻana i nā koi "haʻahaʻa momona" a i ʻole "kūpono".
9. E hoʻohana i ke ʻano "pā kaulike"
ʻO ke ʻano pā kaulike e maʻalahi ai ka hoʻolālā ʻana i kahi papa kuhikuhi me ka ʻole o ka helu pono ʻana i nā calorie:
– ½ pā: nā mea kanu (hiki iā ʻoe ke hoʻohui i kahi hua liʻiliʻi)
– ¼ pā: protein
– ¼ pā: nā kalapona paʻakikī
– E hoʻohui i nā momona olakino e ʻono ai (e.g. 1 tsp ʻaila ʻoliva a i ʻole kekahi mau nati)
Laʻana o kahi papa kuhikuhi maʻalahi:
– Laiki ʻeleʻele + moa i kālua ʻia + broccoli a me nā kāloti i kālua ʻia
– ʻOatmeal + yogurt ʻono ʻole + huaʻai + hua chia
– ʻUala i hoʻolapalapa ʻia + tempeh i kālua ʻia + salakeke mea kanu me ka ʻaʻahu lemona
10. E hana i kahi papaʻai kūpono a hiki ke hoʻokō ʻia.
ʻAʻole pono nā meaʻai momona i ka wā e hoʻemi ana i ka ʻai ʻana i ke kō a i ʻole ka paʻakikī. ʻOi aku ka nui o ke kūpaʻa ma mua o ka hemolele. Hiki iā ʻoe ke ʻai i kāu mau meaʻai punahele i kekahi manawa, inā e kaulike ana kāu ʻai nui. E kālele i nā hana maʻamau: e mālama i nā kīʻaha ʻaoʻao protein, e hoʻohui i nā mea kanu i kēlā me kēia pāʻina, e hōʻemi ana i nā mea inu kō, a me ka kaohi ʻana i ka nui o nā ʻāpana.
I mea e maʻalahi ai, e hoʻāʻo i kēia hoʻolālā:
– Hoʻomākaukau ʻana i ka ʻai: e kuke i ka protein a me nā mea kanu no nā lā 2-3 e hiki mai ana.
– E hoʻonohonoho i ke kaiapuni: e mālama i nā huaʻai a me nā meaʻai māmā olakino ma nā wahi hiki ʻole ke loaʻa.
– E koho i nā ʻano kuke haʻahaʻa calorie: hoʻolapalapa, mahu, hoʻomoʻa, air fryer, stir-fry me kahi aila liʻiliʻi.
Pani
ʻO ke koho ʻana i nā meaʻai momona i ka wā e ʻai ana, ʻaʻole ia e pili ana i ka hoʻopōloli ʻana iā ʻoe iho a i ʻole ka pale ʻana i kekahi mau hui meaʻai, akā, e pili ana i ka hoʻoikaika ʻana i ka maikaʻi a me ke kaulike. E hoʻolilo i ka protein i mea nui, e koho i nā kalapona paʻakikī i kiʻekiʻe i ka fiber, e hoʻokomo i ka nui o nā mea kanu, e hoʻohana i nā momona olakino me ka palena iki, a e makaʻala i nā calorie huna mai nā mea inu a me nā mea ʻono. ʻO kēia ʻano hana e ʻoi aku ka leʻaleʻa o ka ʻai ʻana, e hoʻomau i kou kino i ka ikaika, a e hoʻomau i nā hopena.
Inā makemake ʻoe, hiki iaʻu ke hana i kahi papa kuhikuhi laʻana no 7 lā (kakahiaka–awakea–ʻaina ahiahi + meaʻai māmā) e like me kāu makemake—no ka laʻana, kahi papaʻai laiki ʻole, kahi papaʻai laiki, kahi papaʻai mea kanu, a i ʻole no kahi pahuhopu calorie kikoʻī.
