Nā ʻōlelo aʻo wikiwiki
- E hui i kahi kalapona me ka protein a i ʻole ka momona.
- E hoʻomākaukau i nā hua a me nā lāʻau ʻai i mākaukau e kiʻi.
- E māhele i ka meaʻono i kahi pā, ʻaʻole mai ka ʻeke.
ʻEkolu o ka ʻauinalā. Hāʻule kou ikehu me he puka ʻōpana lā i wehe ʻia. Kiʻi ʻoe i kahi piha lima o nā kalakā, a i ʻole ka mea kokoke, a he ʻumi minuke ma hope ke ʻimi hou nei ʻoe, ʻano nāukiuki a māʻona ʻole. Kani maʻamau?
Loaʻa i ka ʻai meaʻono kahi kaulana ʻino ʻaʻole ona e pono ai. Hiki i kahi meaʻono maikaʻi ke mālama paʻa i kou ikehu, hoʻōki iā ʻoe mai ka hōʻea ʻana i ka ʻaina ahiahi me ka pōloli loa a ʻai ʻoe i ka pantry holoʻokoʻa, a hana i ka manawa lōʻihi ma waena o nā ʻaina i ʻoluʻolu aku. ʻO ka pilikia ʻo ka hapa nui o nā meaʻono kiʻi-a-hele i kūkulu ʻia e nalo wikiwiki a waiho i ka mea ʻole.
No ke aha e waiho ai kekahi meaʻono iā ʻoe me ka pōloli aku
Nā kalakā maʻalahi, nā pretzel, kahi piha lima o ke kanaka momona: he kalapona i hoʻomaʻemaʻe ʻia ka hapa nui o ia. Wāwahi koke kou kino iā lākou, piʻi kou kō koko, a laila hāʻule hou. ʻO kēlā hāʻule ka manaʻo ʻimi. Haʻi maopopo ka Harvard Health, e kuhikuhi nei ʻo nā kalapona fiber-haʻahaʻa, ʻeli maʻalahi mai nā palaoa i hoʻomaʻemaʻe ʻia e piʻi i kou kō koko ma ke ʻano e waiho ai iā ʻoe me ka pōloli hou i loko o ʻelua hola.
No laila ʻai hou ʻoe, koke aku. ʻAʻole no ka nele o ka naʻau. No ka mea ua hana ka meaʻono i ka mea i hoʻolālā mau ʻia e kāna mau mea kūpaʻa.
ʻAʻole ʻo ka hoʻoponopono ka ʻai liʻiliʻi. ʻO ia ka ʻai ʻana i kekahi mea me ka mana paʻa aku.
ʻEkolu mea e paʻa ai kahi meaʻono
Loaʻa i kahi meaʻono e māʻona ana ma kahi o hoʻokahi, ʻelua paha o kēia e hana ana nou.
- Protein. ʻO ia ka māʻona loa o ia mau mea ʻekolu. Hoʻolohi ka protein i ka ʻeli a kuʻi i nā homone e haʻi ai i kou lolo ua lawa ʻoe. Yogurt Helene, he hua moa i hoʻolapalapa paʻa ʻia, ka tī, ka edamame, kahi piha lima liʻiliʻi o nā nati.
- Fiber. Hoʻohui ia i ka nui a hoʻolohi i nā mea a pau, no laila hoʻokuʻu ka ikehu me ka mālie ma kahi o ka pau like. Hua, lāʻau ʻai, pī, palaoa holoʻokoʻa, ʻanoʻano.
- Momona olakino. Hana ia i kahi meaʻono e ʻano paʻa a mālama iā ʻoe i māʻona lōʻihi aku. Nati, ʻanoʻano, ʻavoka, kahi puna peʻa nati.
Kau ka ʻōlelo aʻo a Mayo Clinic ma kahi like: e hui i ke kalapona, protein, a me ka momona no kahi meaʻono e paʻa, a e hilinaʻi i nā ʻai holoʻokoʻa e like me ka hua, lāʻau ʻai, palaoa holoʻokoʻa, a me ka waiū. E hui i kahi kalapona wikiwiki me kahi hoa lohi a hoʻololi ʻoe i ke ʻano o ka hana o ka mea holoʻokoʻa i kou kino.
Nā hui maʻalahi e hana ai
ʻAʻole pono ʻoe i nā meaʻai. Pono ʻoe i nā hui. He maʻalahi ke ʻano: e lawe i kahi mea āu e kiʻi maʻamau ai a e hāʻawi iā ia i kahi hoa.
- Nā ʻāpana ʻāpala a maiʻa me kahi puna pīnati a i ʻole pea almond
- Nā kalakā palaoa holoʻokoʻa me ka tī a i ʻole ka hummus
- Yogurt Helene me kahi piha lima o nā hua berry
- Nā kāloti pēpē, kaʻukuma, a i ʻole ka pīpā me ka hummus a i ʻole ka guacamole
- Kahi piha lima liʻiliʻi o nā nati me kahi ʻāpana hua
- Nā pī kīkpeʻa i hoʻoʻā ʻia, e lawe ana i ka fiber a me ka protein i hoʻokahi pā
- Palaoa holoʻokoʻa i kālua ʻia me ka ʻavoka
- Pōpōkona i kuʻi ʻia me ka ea, he palaoa holoʻokoʻa maikaʻi kāhāhā iā ia iho
E ʻike pehea e hui ai kēlā me kēia i kahi kalapona me ka protein, fiber, a i ʻole ka momona. ʻO ia ka hana holoʻokoʻa.
He mau hana liʻiliʻi e kōkua ai
Koʻikoʻi kāu mea e ʻai ai, a pēlā nō ke ʻano āu e hana ai.
- E māhele i ia i kahi pā a i ʻole kahi kīʻaha. ʻAneʻane hōʻoia ka ʻai pololei mai ka ʻeke e loaʻa iā ʻoe ka nui aku ma mua o kāu makemake. He wahi hoʻōki maopopo kahi māhele hoʻokahi i mua ou.
- E mālama i nā koho maikaʻi i ʻike ʻia a me nā mea mākaukau i hoʻomākaukau ʻia. E holoi i ka hua. E ʻoki i nā lāʻau ʻai. ʻO ka meaʻono hiki iā ʻoe ke kiʻi i ʻelima kekona ka mea āu e koho maoli ai.
- E nānā inā pōloli ʻoe a i ʻole nanea wale. He kīʻaha wai a he mau minuke e pane pinepine i ka nīnau. Inā aia mau ka pōloli, e ʻai i kekahi mea maoli.
- E mālama i ka manawa. Hiki i kahi meaʻono i ka ʻauinalā hope ke lawe i ka ʻoi i ʻole ʻoe e pōloli loa i ka ʻaina ahiahi, ka mea e ʻoluʻolu ai ke ahiahi iā ʻoe.
Manaʻo ka hapa nui o ke aʻo e mālama i kahi meaʻono ma kahi o 150 a 200 kalori, akā ʻaʻole pono ʻoe e helu i kēlā me kēia. ʻO ka manaʻo maikaʻi aʻe ka nīnau inā e paʻa maoli ka meaʻono iā ʻoe. Inā loaʻa iā ia kahi protein a i ʻole fiber a i ʻole momona liʻiliʻi, paʻa pinepine ia.
I ka manawa ʻoi aku ka ʻai meaʻono ma mua o ka pōloli
I kekahi manawa ʻaʻole pili maoli ka kiʻi ʻana i ka ʻai i ke kino. Hiki i ke kaumaha, ka nanea, ke kaumaha naʻau, ka mālie lōʻihi o kahi ahiahi paʻakikī, ke hoʻouna iā ʻoe i ka lumi kuke, a he mea kanaka loa ia e hana ai. Inā ʻike ʻoe ua lilo ka ʻai i kou ala nui ma o nā manaʻo paʻakikī, a i ʻole waiho ka ʻai iā ʻoe me ka mana ʻole a i ʻole ka hilahila, he mea kēlā e mālama ʻoluʻolu ai ma kahi o ka hoʻohewa. Hiki i ke kauka, ka loea ʻai, a i ʻole ka loea olakino ke kōkua iā ʻoe e huki i ka mea ma lalo. ʻAʻole ʻo ka ʻimi ʻana i ke kōkua he hāʻule o ka hoʻomanawanui. ʻO ia ka loaʻa ʻana o ke ʻano kōkua kūpono.
No kēia manawa, e hoʻomaka liʻiliʻi. E koho i hoʻokahi meaʻono āu e ʻai ai i ka hapa nui o nā lā a e hāʻawi iā ia i kahi hoa. E nānā i ka lōʻihi aku o kona paʻa iā ʻoe. ʻO kēlā loli hoʻokahi, i hana hou ʻia, e hana aku ma mua o kēlā me kēia lula āu e hoʻāʻo paʻakikī ai e mālama.
Nā kumu
- Harvard Health Publishing, Revamp your snacking habits
- Mayo Clinic Health System, Mindless munching or sensible snack?
- Harvard Health Publishing, High-protein snacks to build muscle and keep hunger at bay