12 meaai mama maloloina ma 200 kalosi pe itiiti ifo

Meaʻai mama e laʻititi, vave meaai laiti. Meaʻai mama e 'ai i le va o taumafataga ma fesoasoani e faʻamalie ai oe.E aofia ai le polotini (e pei o nati, pi, poʻo susu e leai se gaʻo poʻo se gaʻo) poʻo se fatu atoa (e pei o le falaoa saito) e mafai ona maua ai se mea e sili atu le "mana tumau" ina ia e le toe fia 'aʻai ai. Meaʻai mama e:

• Saito atoa
• Masima maualalo
• Maualalo i suka faʻaopopo
• Meaʻai fou pei o fualaʻau ma fualaʻau

Nei o le sefululua maloloina meaʻai mama e mafai ona e taumafai:

1. Tasi auala feololo poʻo pea ma 12 almonds
2. Afa ipu (120 milliliters, mL) o fualaʻau ma 6 aunese (oz), poʻo le 170 kalama (g), o yogurt faigofie poʻo sisi maualalo gaʻo
3. Tasi tamaʻi faʻi ma le 1 sipuni (tbsp), poʻo le (15 mL), pata pinati e leʻi faʻamamāina poʻo le pata sekati
4. Tasi kuata ipu (62 mL) ala fefiloi ma fualaʻau mamago ma nati (ma aunoa ma se faʻaopopo suka po o masima)
5. Tolu ipu (720 mL) ea na oso i luga popcorn ma le 2 kulimi (30 mL) sisi sisi parmesan
6. Tasi ipu (240 mL) o vine po o tamato tamato ma le sisi maualalo-gaʻo manoa
7. Tasi ipu (240 mL) kāloti mata, broccoli, poʻo logo pepa ma 2 kulimi (30 mL) o hummus poʻo uliuli pi pi
8. Tasi ipu (240 mL) supo tamato ma lima atoa fualaʻau fua
9. Tasi ipu lona tolu (80 mL) ua faʻaseʻeina gaosi vela ile 1 ipu (240 mL) susu e leai se gaʻo ma le kinamoni
10. Se fuamoa malo-faʻapuna ma 12 almonds
11. Fualaʻau fualaʻau ma le 1 ipu (240 mL) susu e leai se gaʻo, afa o se tamai faʻi, ma le afa ipu (120 g) fualaʻau
12. Lima atoa fualaʻau saito ma le 1 oz (28 g) paʻu maualalo gaʻo

O meaʻai mama e lelei mo oe, pe afai e te faʻaaogaina filifiliga maloloina ma meaai mama ma le mafaufau lelei. (Mo se faʻataʻitaʻiga, tuʻu le mea manaʻomia i luga o le ipu mafolafola nai lo le 'ai saʻo mai le taga.) O meaai māmā laiti i le va o taumafataga e mafai ona taofia ai oe mai le' ai tele i taimi o taumafataga ma fesoasoani ia te oe e faʻatautaia lou mamafa.

Meaʻai maloloina mo tagata matutua e mafai ona maua ai le malosi mo galuega ma faʻamalositino. O meaai mama maloloina ma vaiinu mo tamaiti e maua ai le malosi manaʻomia mo le tuputupu aʻe, aʻoga, ma taʻaloga. Ofo atu i tamaiti laiti ni meaʻai maloloina, ma e ono ono latou filifilia e i latou lava pe a latou matutua. Aloese mai meaʻai mama ma faʻaopopo suka e fesoasoani ia te oe e tausisi i ou nifo maloloina.

O le 'aiina o meaʻai eseʻese e pei o mea o loʻo i luga o le a avatua ai ia oe ni vitamini faʻaopoopo, minerale, alava, vailaʻau oona (vailaʻau e fesoasoani e puipuia ai le faʻaleagaina o sela), ma isi meaʻai e tau ai faʻamaʻi. Filifiliina o meaʻai māmā-kalori e mafai ona fesoasoani ia te oe poʻo lau tama e tausisi i se pauna maloloina.

Faʻatapulaʻa maualuga-kalori taʻaloga mea inu ma afifi, gaosi meaai mama, fiafia chips poʻo kuki. Faʻaopopo se ipu vai ma lau meaʻai nai lo o se meainu suamalie.

Afai e maua oe ile maʻi suka, oe ono manaʻomia le faʻalogo i le aofaʻi o gaʻo o loʻo i au meaʻai māmā.

Nibbles; Appetizers; Meaʻai maloloina - maloloina meaai mama; Paʻu pauna - maloloina meaai mama; Meaʻai maloloina - maloloina meaai mama; Soifua Maloloina - maloloina meaai mama

'' Upega tafaʻilagi a le American Diabetes Association. O filifiliga maloloina mo le soifua maloloina na faigofie. www.diabetes.org/nutrition/healthy-food-choices-made-easy. Avanoa Iuni 30, 2020.

Nofoaga autu mo le faʻamaʻiina o faʻamaʻi ma le 'upega tafaʻilagi itulau. Faʻafefea ona faʻaaogaina fualaʻau ma fualaʻau e faʻatonutonu ai lou mamafa. www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html. Faʻafou Ianuari 31, 2020. Avanoa Iuni 30, 2020.

Uepisaite a le Soifua Maloloina a le Iunaite Setete. Meaʻai mama mo le soifua maloloina: vave fesoasoani mo matua. health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips- matua. Faʻafouina Iulai 24, 2020. Avanoa ia Setema 29, 2020.

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