Kāleka i loko o ka Pumpkin Seeds a me ko lākou mau Huakaʻi Ola
ʻO ka'ōlaʻau paʻakai he mea momona ia no nā meaʻai ola maikaʻi e makemake nei i nā meaʻai nui. ʻO wai ka mea alohaʻole i ka lima o nā hua kanu maikaʻi? Akā ināʻoe e hana i ka hale a kūʻai paha iā lākou i loko o ka hale kūʻai, hiki ke hoʻololi i nā calorie huakena a me ka pono o ka'ōloi.
Kāleka i ka Pumpkin Seeds
| ʻO ka'ōpū o ka'ōpū | |
|---|---|
| Ka lawelaweʻana i ke kahi 1 lawelawe (100 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 126 | |
| Nā Kalo maiʻAi 45 | |
| Ka nui o 5g | 8% |
| ʻAlaʻAla 1g | 5% |
| ʻO ka momona momona 2.5g | |
| ʻO ka momona momona 1.7g | |
| Sodium 5mg | 0% |
| Pōpilikia 261mg | 7% |
| Carbohydrates 15g | 5% |
| Fiber Dietary 5g | 20% |
| Aiai 5g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 0% · Mea 5% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
ʻO ka meaʻoi aku iʻoi aku i ka paukina ka paʻakikī eʻai i kahi lawelawe. Hoʻokahi hoʻokahi o ka'aʻakeʻa e pili ana he 85 mau hua. ʻO ka manawa hope kāu e helu ai i kāu mau huakiko i mua o ka hoʻoleiʻana iā lākou i loko o kou waha? ʻAʻole hiki i kekahi ke hana.
Akā, ināʻoe e hōʻoluʻolu iā lākou, ke hoʻolako neiʻoe i kou kino i ka meaʻai maikaʻi-ka nui o ka manawa. ʻO ka huapalapala huaʻole me kaʻailaʻole, ka pata, ka paʻakai, a me nā mea hoʻonani e hāʻawi ai i ka momona maikaʻi o nā momona momona a momona (kahi i kapaʻia he "momona maikaʻi"), heʻano liʻiliʻi lākou i ka sodium, a kiʻekiʻe loa i loko o ka protein, i mea nui no ka meaʻai.
Hoʻokahi ka lawelaweʻana i nā hua'ealakini e hāʻawi 15 grams o ka waiʻalulu, akā he mau maumu heʻumi wale nō o nāʻupena net . ʻO lākou kekahi kumu maikaʻi o ka magnesium, phosphorus, a me zinc, e like me ka USDA.
Nā Huakaʻi Ola o ka Lulu Lā
ʻO ka mea maikaʻi loa e pili ana i nā kumulina'oloka,ʻo ia ka hopena o ke kiko o ka meaʻai-maikaʻi i loaʻa iāʻoe i ka wā eʻai aiʻoe.
ʻO kaʻai kuni e kōkua iāʻoe e hōʻoki i kaʻono a me kaʻai ponoʻole i ka lā a pau. Inā e ho'āʻoʻoe e komo aiʻole mālama i kahi kaumaha olakino,ʻo ka uila kou hoaaloha.
Akā naʻe,ʻaʻole i loaʻa i nā huaʻai pauka hoʻokahi nā pono like. Inā kūʻaiʻoe i nā kumukūʻau pa'ū i hoʻopaʻaʻia a i hoʻopaʻaʻia paha, hiki iāʻoe ke kiʻi i ka nui o ka momona a me ka sodium.
ʻO kekahi laʻana, he mau laikini kaulana o nā paʻi palakona eʻike aiʻoe i loko o ka hale kūʻai lole hiki ke hāʻawi aku i 3 mau momona o ka momona a me kaʻeha 815 milligrams o ka sodium no hoʻokahi hoʻokahi ounce.
A pehea hoʻi inā e hanaʻoe i kāu mau hua pauka i ka home? ʻO ka hapanui o ka hoʻomaʻamaʻa e makemakeʻoe e'opala i nā mea kanu i loko o kaʻaila aiʻole ka pata a kāpī i ka paʻakai ma luna. ʻO nā helu kēia e pono aiʻoe e hoʻohui (no ka hoʻopiha piha) ināʻoe e hoʻohana i nā'ōnaehana hoʻomeheu maʻamau.
- Ināʻoe e'opala i nāʻanoʻano i hoʻokahi pāpaʻi hoʻokahi o ka waiū, e hoʻonui i 102 calories, 12 grams o ka momona, 7 grams o ka momona momona a me 2 milligrams o ka sodium.
- Ināʻoe eʻohi i nāʻanoʻano ma hoʻokahi pākeke punakai o kaʻailaʻaila e hoʻonui i 119 calories, 14 mau momona o ka momona, 1.9 grams o ka momona momona (akā he 10 momona o ka momona momona a me ka 1.4 grams o ka momona polyunsaturated) a me ka sodium.
- Inā pīpīʻoe i hoʻokahi teaspoon o ka paʻakai ma kāu nui o nā'ōpala i kālaiʻia, e hoʻonui i 235 milligrams o ka sodium i kaʻai no ka papahele a pau a māhele i ka nui ma ka helu o nā lawelawe eʻike ai i ka nui o ka sodium e hoʻopauʻia eʻoe.
Pehea e ulu ai i nā kīpala
ʻO ka'ānenaʻana i nāʻano'elekinia he maʻalahi. E hahai wale i kēia mau hana.
- Ma hope o ka weheʻana i nāʻanoʻano mai ka pauka, holoi pono iā lākou a hemo i kahi kānana, pulp pulp e pili ana iā lākou.
- E kau i loko o ke pola a hoʻonui i kaʻaila aiʻole nā kauwela inā makemakeʻoe. ʻO ka paʻakai ka lawaiʻa kaulana loa, akā, hiki iāʻoe ke ho'āʻo i paprika, ka līlū lūlū, parmesan a me nā meaʻala o India. Pili kekahi poʻe i kaʻonoʻono a hoʻonui i ke kō, ke kokoʻeleʻele a me ke kinamona.
- E hohola i nāʻanoʻano ma kahi'enela lahilahi ma kahi pepa kukui nui.
- E kau i loko o kahiʻehā 300-degree ma mua o ka 30 mau minuke.
- Eʻae i kāu'ōpena'okena'ōpulu e hoʻomaha iki i mua o kaʻeliʻana i loko.
Ke'ōpalaʻia kāu mau hua'okena a'ōwili, e kau i ka wepa i loko o kahi pahu a me ka hale kūʻai ma ke ana wela.
Nā Huakaʻi Ola e hoʻohana ai i ka Pulkin Seeds
ʻO kaʻoiaʻiʻo, hiki iāʻoe ke hopu i kahi lima liʻiliʻi o nā'ōlaʻau'ulakin i ka meaʻai i nā manawa a pau.
ʻOiai, e hoʻomaluʻoe i nā mea maikaʻi ināʻaʻoleʻoe eʻai pono iā lākou mai kahi pahu nui. Ma kahi kūpono, e ana i kekahi mau punetēpō mai ka'ōmole a iʻole ka'ōpū a hoʻokomo i loko o ke pola.
ʻO ka'ōlaʻau pulu kahi hana nui no nā hulu a me nā salam. Inā makemakeʻoe e hoʻopili i ke ola kino, hiki iāʻoe ke hoʻolei i kekahi mau mea i loko o ka pulupulu turkey me ka hummus no kahi meaʻaiʻono a me ka momona. Inā makemakeʻoe i nā hulu i ke kakahiaka, hiki iāʻoe ke kāpīpī iā lākou ma luna o nā hua'ōpala a me nā pua i'ōniuʻia.