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Lohe paha ʻoe i nā mea he nui e pili ana i nā ʻōlelo aʻoaʻo a me nā hana maʻalea e hōʻemi ai i ka kaumaha. Akā, he ʻoiaʻiʻo he nui ka poʻe makemake e kau i kekahi kaumaha. Ua ʻike anei ʻoe aia he mau huaʻai no ke kaupaona? E heluhelu, e ʻike hou aku.
ʻO ka lawe ʻana i ka lāʻau a i ʻole nā kūʻai ʻana i loaʻa i ke kālepa hiki ke hāʻawi iā ʻoe i kahi hopena koke, akā i ka hopena e hōʻike lākou i nā hopena ʻē aʻe. ʻO ke koho ʻana i nā hua kiʻekiʻe no ke kaupaona ke koho maikaʻi loa.
ʻokoʻa ke aloha a me ke aloha
Inā ʻo ʻoe kekahi o ka poʻe he makemake e ʻike i nā ʻōlelo aʻoaʻo maʻalahi e hoʻonui i ke kaupaona ma o nā ala kūlohelohe, e makemake ʻoe e ʻike hou e pili ana i nā manaʻo meaola. Nui nā hua e hiki ke kōkua iā ʻoe e kaupaona.
5 Nā ala olakino e hoʻonui ai i nā pāʻina
Akā, e hoʻomanaʻo i ka ʻai ʻana o hoʻokahi a ʻelua paha ma waena ʻaʻole e hāʻawi i ka hopena. E kūlike i kāu papaʻai papaʻai me kēia mau huaʻai a e hoʻomaka ʻoe e ʻike i nā loli.
ʻO kekahi keu pono o ka hoʻohana ʻana i nā hua no ke kaupaona ka nui o nā wikamina a me nā minelala i loko o lākou.
No laila, e lawa ana kāu mau momona e noho olakino, ʻoiai e hoʻonui ana i kou kaumaha.
Makemake paha ʻoe e hoʻonui i ka kaupaona no ka mea aia ʻoe ma lalo o ke kaupaona a no ka mea he ʻāpana ʻoe o kekahi hoʻomaʻamaʻa haʻuki. He mea ʻole ia, e kūkākūkā paha mākou i kekahi mau manaʻo palekana ma aneʻi.
Eia kekahi o nā hua kūpono loa no ka loaʻa kino.
Maiʻa
Maliʻa paha, ʻo ka maiʻa kekahi o nā hua kamahaʻo no ka loaʻa kino. ʻO ka maiʻa kahi huaʻai calorie kiʻekiʻe e kōkua i ka loaʻa ʻana o ke kaumaha.
Ma waho o kēia, e kōkua ka maiʻa i ka hoʻomaikaʻi ʻana i kāu hana hemoglobin. ʻO ka maiʻa kahi koho maikaʻi a maikaʻi no ka poʻe makemake e loaʻa i ka paona me nā caloriu olakino.
Nā hua maloʻo
Nā huaʻala, cashew, nut, almonds! He mea ʻole kāu punahele, e kōkua kēia mau mea āpau e hoʻonui i ke kaupaona me nā momona momona a me nā calories.
ʻO ia kahi koho palekana no ka poʻe makemake i nā ʻōlelo olakino e hoʻonui i ka kaumaha. Hiki iā ʻoe ke lawe i kēia ma ke ʻano o kāu mau meaʻai māmā kī, inā ʻaʻole ʻoe makemake e loaʻa i nā huaʻai hou no ka loaʻa kaumaha.
Mangoes
ʻOiai he mōʻī o nā hua, he mana ka mango e hoʻonui i ka kaumaha ke hoʻopau ʻia mau. Nui ka waiwai o Mango i ka ʻike momona a me nā calories, a laila e hāʻawi ana i kāu pono pālua.
ʻOi aku ka mango ʻokanika no ka mea ʻo ka hapa nui o nā mea i loaʻa i ke kūʻai aku ʻia i loaʻa nā pesticides weliweli.
Fiku
ʻO nā fiku, me kāna ʻike kalori kiʻekiʻe, hana ʻo ia kekahi o nā hua kūpono loa no ka loaʻa kaumaha. Hoʻopili i nā fiku i kāu papaʻai i kēlā me kēia lā e loaʻa ai nā keu pono nui loa mai ia mea.
Hiki iā 'oe ke hoʻohui i kēia i kekahi o kāu mau salalaʻa punahele e maikaʻi hou aku.
pehea e emi koke ai ka lauoho hina
ʻApekikana
Loaʻa ma kahi o 400 mau calories i nā avocado ma ka hua waena. Kaulana pū ʻia ia no ka ʻike momona kiʻekiʻe.
Inā ʻaʻole ʻoe hoihoi i ka lawe ʻana ma ke ʻano he hua holoʻokoʻa, hiki iā ʻoe ke hoʻāʻo i ka wai avocado a i ʻole hiki iā ʻoe ke hoʻāʻo i nā mānoanoa me nā hui ʻē aʻe. Hiki iā lākou ke hoʻohui ʻia i nā salakeke
Nā hua waina
Hoʻopili i ka wai hua waina i kāu papaʻai i kēlā me kēia lā inā ʻoe e ʻimi nei i nā ʻōlelo aʻoaʻo e hoʻonui i ka kaumaha. Eia kekahi, ʻoi aku ka calorie-mānoanoa nā hua puaʻa ma mua o kāna mana hua hou.
ʻO ke kīʻaha o nā hua puaʻa he 493 mau calorie ke hoʻohālikelike ʻia i nā 104 calories i hāʻawi ʻia e nā hua waina hou.
E hāhai i ka papaʻai olakino a hōʻalo i ka hoʻohana ʻana i nā mea kōkua palekana ʻole e loaʻa ai ke kaumaha. Hoʻopili i kēia mau huaʻai i kāu papaʻai i kēlā me kēia lā no ka hoʻonui ʻana i kāu kilo.
