ʻO kēia lā Valentine! Kahi lā piha piha i ke kanakē a me nā mea i hoʻomoʻa ʻia, a me ka makemake e ʻai ia mea i kou puʻuwai puʻuwai! ʻO wau e ʻōlelo nei, no ke aha mai? Kūʻai ʻia ʻia ma ke ʻano he mea e hoʻohiwahiwa ai iā mākou a maikaʻi no mākou, akā ʻe? E luʻu hohonu iki kākou a ʻike i nā waiwai a me nā maikaʻi ʻole o ke kō. I ka wā e ana i nā kuko a i ka wā e lilo ai kaʻai.

Nā Sugars Kūlohelohe

Kūpono nā kūmole kūlohelohe i kā mākou hana i kēlā me kēia lā. Hāʻawi lākou i ka ikaika iā mākou e hoʻokahuli iā mākou i ka lā a hoʻoulu i ko mākou lolo. Aia nā ʻano meaʻai like ʻole āpau i piha i nā kō maoli. ʻO nā huaʻai, nā mea kanu, ka waiū, a me nā waihā nā kumu waiwai kō o ke kō. ʻIke ʻia nā sugars kūlohelohe ma ke ʻano he: fructose, sucrose, glucose, lactose, a me maltose. ʻO kēia ke kumu o ka huaʻai, ka waiū, a me nā huaʻai nā meaʻai maikaʻi e loaʻa i kāu papaʻai. Maikaʻi nā sugars kūlohelohe e hoʻopau ke kaulike ʻia me kahi protein e ʻike i ka piha, lōʻihi. ʻO nā laʻana maikaʻi o nā sugars kūlohelohe i kaulike ʻia me kahi protein.

ʻO nāʻalela a maiʻa paha me ka waiūpaʻa

ʻO Strawberries me ka yogurt

Keiki a me nā ʻalemona

ʻO ka hua momona a me ka yogurt

Nā hua a me nā hua moa i paila ʻia

Hoʻonuiʻia nā meaʻala

ʻO nā mea kō i hoʻohui ʻia nā mea momona maoli, nā mea a ko mākou kino e makemake ai. Hoʻohui ʻia nā kō i nā mea inu momona, ke kanakē, nā kuki, nā pōpō, nā pai, nā ʻaikalima, a me nā wai momona. Pākuʻi ʻia lākou i ka nui o nā meaʻai a me nā mea hoʻowali i hana ʻia a hiki ke hana i nā mea ʻino he nui i kou kino inā hoʻopau nui ʻia. Ua kapa inoa ʻia nā kō i hoʻohui ʻia i kahi ʻano paakiki no laila ʻaʻole ʻoe e ʻike aia lākou i kāu mau meaʻai. ʻO ka hapanui o nā manawa e hōʻike ʻia lākou ma nā lepili lāʻau i helu ʻia e like me: syrup kānana fructose kiʻekiʻe, syrup kānana, dextrose, aniani dextrose, wai fructose, a me nā mea hou aʻe. Nui aʻe nā kō i hoʻohui ʻia i nā meaʻai i kēia lā ma mua o ka wā ma mua. Ke hana nei kēia i kahi pilikia nui i ko mākou olakino. He mea nui loa kēia mau kō i ka ulu ʻana o ka maʻi kō II, ka palaho o ka niho, a me ka maʻi ahulau momona o kēia wā. Hoʻohui i nā kō i hoʻohui i kahi nui o nā calorie i kā mākou papaʻai me ka ʻole o ka hoʻohui ʻana i nā wikamina a me nā meaola. ʻO ka mea aʻu e makemake ai e kūkā i kēia lā, ʻo ia kahi palekana o kēia mau mea e ʻai ai. E nānā i ka mea i manaʻo ʻia he kō kō.

ʻO nā ʻōkuhiʻai 2015- 2020 no nā ʻAmelika e ʻōlelo ana ʻo ka nui o nā kō e pono ai i kahi mākua olakino e ʻai i hoʻokahi lā: 48 g (12 tsp)

ʻO ia:

1 kēne o ka soda (39g)

1 ʻeke o Skittles (47g)

2 mau keke liʻiliʻi (31 g)

2 Nā kīʻaha Yoplait Yogurt (48g)

2 Eggo Waffles me ¼ C syrup (40g)

1 protein protein (30g)

16 oz o ka wai ʻalani (44g)

2 C kēpau kēpau kēpau (48g)

2 C cereal pahu (40g)

Eia kahi papa inoa o nā huahana me ka ʻoi aku o ka Recommended Daily Daily:

ʻO McDonalds McFlurry me Oreos (71g)

ʻO Starbucks Grande Frappuccino (66g)

20 oz soda (65g)

16 inu ʻona ikehu (54g)

16 oz hua waina wai (72g)

1 pint o ka hau kalima (96g)

16 oz kokoleka waiū (51g)

Waiho ʻia kēia mau papa inoa e aʻo iā ʻoe ma nā mea i kiʻekiʻe loa i ke kō. ʻIke paha kekahi o kēia mau mea akā akā ʻo ka mea āu e makemake ai e nānā ma aneʻi ka helu o nā gram i ʻai ʻia i kēlā me kēia lā. Inā ʻai ʻoe i 2 mau kīʻaha cereal no ka ʻaina kakahiaka, ua ʻaneʻane ʻoe e hālāwai me kāu lawe kō no kēlā lā no laila pono ʻoe e hoʻāʻo a kaohi i nā kō i hoʻohui ʻia no ke koena o ka lā. Hoʻomanaʻo pū kekahi e hoʻopau wale nā ​​keiki i nā teaspoon he 6 a i ʻole ka liʻiliʻi i hoʻokahi lā. No laila inā e hoʻopau kāu keiki i kahi kīʻaha wai huaʻōi no ka mea ʻai māmā, e hoʻāʻo a e kaupalena i ka nui o nā kō i ʻai ʻia i ke koena o ia lā. ʻO ka pahuhopu e hoʻāʻo a noho ma lalo a ma kahi o 48 g e mālama i kou kino mai ka hoʻomohala ʻana i nā maʻi e like me ka maʻi kō a me ka momona.

He maikaʻi loa ia no ka ʻai ʻana i ke kō a loaʻa ka mālama ma aneʻi a ma ʻō! E noʻonoʻo wale i ka nui āu e ʻai nei i kēlā me kēia lā. Inā he niho momona maoli kāu akā ʻaʻole maopopo pehea e kaohi ai i ka ʻiʻini me ka ʻole o ke kele ʻana i ke kokoleka a i ʻole ke kanakē, eia kahi meaʻai no kahi mea ʻono maikaʻi.

Nā peach hou a i ʻole nā ​​peach kēpau (kēpau i ka wai ʻoi aku ka maikaʻi)

Cheese ʻO ka tī wai a i ʻole ka yogurt maʻamau

Hulu meli

ʻO kahi pahu o ke kinamona (ponoʻole)

Kulu o ka vanilla extract (pono ʻole)

Hoʻohui pū i kēia mau mea i mea e pani ai i ka ʻAlima kalima! Eia hou, maikaʻi ke ʻai i ka papaʻai kaulike a leʻaleʻa i ka ʻaikalima kalikiano maoli ma aneʻi a ma aneʻi akā maikaʻi ia i kou kino e mālama pono ai i kāu lawe kō.

Aloha Kalikimaka!

- Jade Mitchell, Nutr Educator