Makemake mākou a pau e ʻai i kahi meaʻai māmā, e inu. ʻO ka mea ʻono a mākou e ʻai ai i ka wā kī awakea, ka ʻeke ʻuala palai a mākou e ʻai ai i ka wā e nānā ana i kahi kiʻiʻoniʻoni, ka ʻōmole soda a mākou e inu ai i ka wā e hui pū ai me nā hoaaloha... ua lilo kēia mau mea i ʻāpana o ko mākou ola. Akā, ua noʻonoʻo paha ʻoe i ka meaʻai a kēia mau meaʻai a me nā mea inu e hāʻawi ai i ko mākou kino? ʻO ka hapa nui o ka manawa, ʻaʻohe waiwai meaʻai o kēia mau meaʻai a me nā mea inu, he mau calorie wale nō. I kēia lā, e kamaʻilio kākou e pili ana i kēia mau "calories hakahaka" a i ʻole "Empty Calories".
I ka ʻōlelo maʻalahi, he aha kēia mau 'calories hakahaka'?
ʻO ke ʻano o ka huaʻōlelo "ʻole" ʻo ia hoʻi "ʻaʻohe mea." ʻO "nā calorie ʻole" ka mea like. ʻOiai ʻo kēia mau meaʻai e hāʻawi i kou kino me nā calorie (ʻo ia hoʻi ka ikehu), ʻaʻohe mea ʻē aʻe e pono ai no ke olakino. ʻO ke kikoʻī, ʻaʻohe o lākou mau meaʻai, e like me nā huaora, nā minelala, nā fiber, a i ʻole nā phytochemicals.
I ka ʻōlelo maʻalahi, ua like kēia me kahi pahu hakahaka me nā waihoʻoluʻu nani akā ʻaʻohe mea i loko. Hāʻawi wale lākou i ka ikehu i ke kino, akā ʻaʻohe mea ma ke ʻano o ka meaʻai.
ʻElua mau kumu nui e hoʻohui i kēia mau calorie hakahaka i kā mākou ʻai:
1. ʻO kēlā me kēia mea me ka nui o ke kō a i ʻole nā mea ʻono ʻē aʻe.
2. ʻO nā mea a pau i loaʻa ka momona a me ka ʻaila keu.
E nānā kākou i kēia mau mea hana hewa ʻelua ma ke kaʻawale.
ʻO ke kumu #1: Nui loa ke kō a me nā mea ʻono
Ua ʻike kākou a pau he ʻoi aku ka nui o ke kō i loko o nā meaʻai a kākou e ʻai ai a inu ai ma mua o ka wā ma mua. ʻO ka mea nui, ua hoʻohui ʻia kēia mau calorie kō pono ʻole i ko kākou kino mai nā mea inu a kākou e inu ai, ma mua o ka meaʻai a kākou e ʻai ai. E noʻonoʻo i ka nui o ke kō āu e hoʻohui ai i kou kino mai hoʻokahi mea inu ʻono i ka lā.
Ua ʻike ʻia hoʻi e ka noiʻi ua ʻai mākou i ka nui o nā calorie keu i ka lā mai ke kōpaʻa me ka ʻike ʻole. Hoʻohui kēia mau calorie keu i ka nui nui ma luna o hoʻokahi mahina. ʻO kēia pinepine ke kumu nui o ka piʻi ʻana o ke kaumaha.
E nānā kākou i ke ʻano o kēia mau pōkā kō.
| ʻAno meaʻai/mea inu | E aʻo kākou e pili ana i nā kō i hūnā ʻia. |
|---|---|
| ʻO ka Soda a me nā mea inu ʻono ʻē aʻe | ʻO kēia nā kumu nui. ʻO nā mea inu hua i kūʻai ʻia ma ka hale kūʻai, ka wai lemonade, a me nā mea inu haʻuki ua piha i ke kō. Hiki i kahi ʻōmole soda maʻamau ke loaʻa ma kahi o 8-10 punetēpuni kō. |
| Nā mea inu kofe a me ke kī nani | ʻO ke kofe hau, nā milkshake, a me nā faloodas a mākou e inu nei mai nā hale kūʻai ua piha i ke kō. ʻOiai he ʻono loa lākou, ua kiʻekiʻe loa i nā calorie. |
| Nā keke, nā mea ʻono a me nā bisiketi | Hāʻule ka hapa nui o kā mākou "ʻai pōkole" i loko o kēia māhele. ʻOi aku ka nui o ke kō o ka muffin i kūʻai ʻia ma ka hale kūʻai, ka pastry, a i ʻole ka bun kirīmi ma mua o kou manaʻo. He mau calorie hakahaka nō hoʻi kēia. |
| Nā mea ʻono no ka ʻaina kakahiaka | Inā ʻoe e nānā i ka lepili o nā ʻeke oatmeal ʻono a me nā cornflakes i hāʻawi pinepine ʻia i nā keiki, e maopopo iā ʻoe ka nui o ke kō. I ka manawa pinepine, ʻo ka lua o ka mea hoʻohui he "kōpaʻa". |
| Nā mea ʻono a me nā syrup (Nā mea hoʻohuihui) | Loaʻa i nā mea ʻala e like me ke ketchup, ka mea ʻala chili, a me ka syrup pancake ka nui o ke kō huna. He maikaʻi kahi liʻiliʻi, akā ʻo ka hoʻohui ʻana i ka nui o ia mea hiki ke hoʻohui i nā calorie he nui. |
ʻO ke kumu hewa #2: Nui loa ka momona a me ka ʻaila
ʻO ka lua o nā mea hewa, ʻo ia ka momona nui a me ka ʻaila. ʻOiai kekahi mau ʻaila (e like me nā mea i loaʻa nā waikawa momona maikaʻi e like me ka omega-3) he maikaʻi no ke kino, ʻo ka hapa nui o ka manawa, aia nā momona maikaʻi ʻole i loko o nā meaʻai a mākou e ʻai ai. ʻOi aku ka momona maikaʻi ʻole i kapa ʻia ʻo nā momona saturated a me nā momona trans .
ʻO ka mea nui loa, ʻoi aku ka nui o nā calorie ma mua o ka pālua o kahi gram o ka momona ma mua o kahi gram o ka carbohydrate (starch) a i ʻole ka protein.
- 1 gram o ka momona = ma kahi o 9 mau kaloli
- 1 gram o ka protein a i ʻole ka carbohydrate = ma kahi o 4 calories
Maopopo iā ʻoe? ʻO ia hoʻi, i ka wā e hoʻohui ʻia ai kahi ʻaila hou aʻe, piʻi nui ka helu calorie i loko o ka meaʻai. ʻO ka laʻana maikaʻi loa o kēia, ʻo ia ka meaʻai wikiwiki. E nānā kākou i kekahi mau meaʻai calorie hakahaka i kiʻekiʻe i ka momona.
| ʻAno meaʻai | E makaʻala i ka momona keu. |
|---|---|
| Mea ʻai wikiwiki | ʻO kēia ka ʻuala palai Farani, nā ʻāpana moa, nā mea i palai hohonu ʻia, kottu, laiki palai, a pēlā aku. Nui ka nui o ka ʻaila i hoʻohana ʻia no ka hana ʻana i kēia mau mea. Eia kekahi, kiʻekiʻe ka momona o nā mea ʻala i hoʻohui ʻia. |
| Mayonnaise | Hana ʻia ka mayonnaise mai ka ʻaila a me nā yolks hua manu. No laila, he kiʻekiʻe loa ia i nā calorie a me ka momona. ʻElua punetēpē o ka mayonnaise ma kahi sanwika a salakeke paha e hoʻohui i ka nui o nā calorie i kāu papaʻai. |
| Nā ʻuala palai a me ka popcorn microwave | He meaʻai momona ka ʻuala a me ka kulina, akā i ka wā e uhi ʻia ai i ka ʻaila a paʻakai ʻia, lilo lākou i mau calorie hakahaka. ʻOi aku ka nui o ka momona a me nā calorie i kahi ʻeke o nā ʻuala palai mai ka hale kūʻai. |
| Nā Keke Paʻi | Hana ʻia nā kuki he nui me ka palaoa keʻokeʻo a me nā momona hydrogenated hapa, ka mea e hāʻawi iki ana i ka waiwai meaʻai i ke kino. |
| Nā meaʻai māmā hau | ʻO nā meaʻai koke e like me ka pizza, nā ʻōwili, nā sausage, a me nā parathas i loaʻa i loko o ka pahu hau supermarket he kiʻekiʻe pinepine i ka momona a me nā calorie hakahaka. |
No laila he aha kā mākou e hana ai?
I kēia manawa ke noʻonoʻo nei paha ʻoe, "ʻĀ, no laila ʻaʻole hiki iaʻu ke ʻai i kekahi o kēia mau mea aʻu e makemake ai?" ʻAʻole, ʻaʻole. ʻO ka mea nui ma ʻaneʻi ka "nui a me ka pinepine" (ka hoʻohaʻahaʻa).
ʻAʻole pono ʻoe e hoʻopau loa i kēia mau meaʻai calorie ʻole mai kou ola. Akā, mai hoʻolilo iā lākou i kāu meaʻai nui. He mea maikaʻi ke ʻai iki i kēlā me kēia manawa . Akā inā ʻoe e ʻai iā lākou ma ke ʻano he hana maʻamau i kēlā me kēia lā, e hoʻohui ia i nā calorie pono ʻole i kou kino, e alakaʻi i ka piʻi ʻana o ke kaumaha, a hoʻomākaukau i ke ala no nā maʻi e like me ka maʻi diabetes a me ka cholesterol kiʻekiʻe.
ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke koho i nā meaʻai momona i nā meaolaola, ma mua o nā calorie hakahaka. Eia kekahi laʻana,
- Ma kahi o ka mea inu ʻono, e inu i ka wai, ka wai, a i ʻole ka wai huaʻai i ʻono ʻole ʻia.
- Ma kahi o kahi ʻeke ʻuala palai, e ʻai i kahi mea e like me ka pīnati, ka pi, a i ʻole ka salakeke mea kanu.
- E ʻai i nā hua hou ma kahi o ka mea ʻono.
Hiki i nā hoʻololi liʻiliʻi e like me kēia ke hoʻololi nui i kou olakino. Inā makemake ʻoe e aʻo hou e pili ana i ka mālama ʻana i kou kaumaha a i ʻole ka ʻai ʻana i kahi meaʻai olakino, he mea nui e kūkākūkā me kāu kauka a i ʻole he meaʻai meaʻai .
Leka Lawe-Home
- ʻO nā 'calories hakahaka' e pili ana i nā meaʻai e hāʻawi wale ana i ka ikehu (calories) i ke kino a ʻaʻole hāʻawi i nā meaolaola e like me nā wikamina a me nā minelala.
- ʻO nā kumu nui o nā calorie hakahaka he mau meaʻai a me nā mea inu kiʻekiʻe i ke kō a kiʻekiʻe i ka momona/ʻaila.
- ʻO ka soda, nā mea inu ʻono, nā keke, nā biscuits, ka meaʻai wikiwiki, a me nā meaʻai i palai hohonu ʻia nā hiʻohiʻona maikaʻi loa o kēia.
- Ma mua o ka hōʻoki loa ʻana i kēia mau meaʻai, ʻoi aku ka nui o ka kaupalena ʻana i ka nui a me ke alapine o kā lākou ʻai ʻana (moderate).
- E ho'āʻo mau e koho i nā meaʻai momona (nā huaʻai, nā mea kanu, ka wai maʻemaʻe) ma kahi o nā calorie hakahaka.
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