Pehea e Hoʻokomoʻia i ka Līʻai i kahiʻAla Ola
ʻO ka'ōmaʻa ka meaʻai a nā meaʻai nui e ola ai. Hoʻohui kekahi poʻe i ka baʻa i nā salama, nā mea'ē aʻe e kauʻia ma luna o nā kāpuni aʻo kahi wale nō e hauʻoli i ka pīpī i kona iho pono'ī. Ma kahi o ka hikiʻana, ua hāʻawi kahi hīnaʻi i kahi meaʻono a ka hapanui o mākou eʻoluʻolu ai. Akā, hiki i ka calories ke kinai wikiwiki. Uaʻoi aku ka maikaʻi o nā koho cheese i ko nā poʻe'ē aʻe.
ʻO nā Kalina Calories a me nā Mea Mea Ola Mea Mea
| KaʻOihana Nutina Meaʻaiʻo Swiss Cheese | |
|---|---|
| Ka lawelaweʻana i ka Lākihi 1 i kahi (1 oz) (28 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 106 | |
| Nā Kalo mai'Apopo 70 | |
| Ka Honua Nui 7.8g | 12% |
| ʻO ka momona 5g | 25% |
| ʻO ka momona momona 0.3g | |
| Ka Nui Monetsaturated 2g | |
| ʻO Cholesterol 26mg | 9% |
| Sodium 54mg | 2% |
| Paila pūnaewele 21.56mg | 1% |
| Nā Carbohydrates 1.5g | 1% |
| Fiber Dietary 0g | 0% |
| Nalu 0.4g | |
| Aiai 7.5g | |
| ʻO ka Vitamin A 5% · Hua'ōlelo C 0% | |
| Kaomika 22% ·'Aihana 0% | |
| * Ma luna o kahi hānaiʻai 2000 | |
Ināʻoe he lohi cheese, i laila he'ōlelo maikaʻi noʻoe. ʻAʻole maikaʻi nā cheese a pau no kāuʻai. ʻO kaʻoiaʻiʻo, he nui nāʻano e komo ai i ka paʻakai i loko o ke kaumaha o ke kaumaha a i ka papa hana mālama kau . Ponoʻoe e noʻonoʻo i ka mea āu e kūʻai a me ka nui o kāuʻaiʻana.
ʻO kekahi o nā meaʻeleʻele kaloi lalo loa he skim mozzarella. Hoʻokahi wale nō māhele mele mozza cheesela e hāʻawi i ka calo he 86 wale nō, 7 grams o ka protein a 6 grams o ka momona. ʻO kēia momona momona, hiki ke maʻalahi i ka'āhiʻi calorie ma lalo a'āka paha, hiki ke maʻalahi i nāʻike a hoʻoheheʻe maikaʻi. He nui nā meaʻona maikaʻi e mālama i nā lāʻau mozzarella i loko o ka fīkoi e hiki ai iā lākou ke'ā lama iki e hele i ka wā e loaʻa ai.
ʻO Parmesan kekahi loʻi kaulana i waena o nā meaʻai ola. Hoʻokahi hapakena o ka paku Parmesan i kālaiʻia (mai kahi'āpana paʻakikī) e hāʻawi wale aku i nā caloli he 20 wale nō a me 2 grams o ka meaola. A ma muli o kahi pā nui o Parmesan, he maʻalahi ka hoʻohanaʻana i ka liʻiliʻi ma kāu puna punahele.
Hoʻokahi hoʻokahi o hoʻokahi o ka'aʻakeʻa o ka Swiss cheese e hāʻawi wale aku i 100 calories a ma lalo iho o 8 mau kaona wale nō. ʻO nāʻanoʻano'ē aʻe he nui ka helu i ka loli i keʻano likeʻole, e like me ka helu USDA.
- Hoʻoiho hoʻokahi lālani hānai e hāʻawi ana i 114 calories, 7 grams o ka protein a 9 grams o ka momona.
- Hoʻolakoʻia hoʻokahiʻano laiki uliuli i 100 calories, 6 grams o ka protein a 8 grams o ka momona
- ʻO kahi hānai hoʻokahi o kaʻAmelika (pasteurized a processed) e hāʻawi ana i ka calo he 94, 5 grams o ka protein a 7 grams o ka momona. Akāʻo ka caloriesʻAmelika e hiki ke hana maʻalahi e helu. ʻOi aku ka nui o ka "cheese" ma lalo o hoʻokahi auneke a hiki i ka 71 mau calories.
Nā Kōleʻaleʻa Kōʻalu Lehulehu
ʻO nā meaʻai a me nā meaʻai me nā meaʻai heʻoi aku ka maikaʻi ma nā huahana i hoʻoponopono nuiʻia. No ke aha mai? No ka mea he nui nā meaʻai olaʻole e like me kaʻaila a me nā mea'ē aʻe e hoʻonui ai i ka hua a me kaʻono.
- Pākē nā meaʻai. ʻO nā mea maʻamau a hoʻokahi i kāweleʻia, ka poʻe meleʻAmelika,ʻaʻole lākou heʻohi maoli, akā, he huaʻano-like e like me kaʻaila a me nā mea'ē aʻe.
- Pākī. ʻO ka huaʻa e hele mai i loko o ka mea hiki ke kaʻa kahi wale. Inā nānāʻoe i ka pepa e pili ana i kāu peʻalo kēne punahele,ʻike paha pahaʻoe aia he mauʻaila a me nā meaʻokoʻa'ē aʻe.
- Pākī. Hanaʻia nā huaʻai he nui i ka hanaʻana i ka cheese a me nā meaʻokoʻa e like me kaʻaila a me nā meaʻala i hanaʻia me kaʻalani a me ka mea paʻakikī.
Nā Huakaʻi Ola a me nā hōʻaipaʻai
ʻOiaiʻo ka hīnaʻi e hāʻawi mai i ka momona momona, i ka wā eʻai aiʻoe i nā hua puaʻa, e like me ka tīhi, loaʻa iāʻoe kekahi mau pono olakino. Māleʻa ka momona i ka momona a me ka momona no ka hoʻonuiʻana i ka paʻakikī a iʻole ka manaʻo o ka piha a me ka leʻaleʻa āu e loaʻa ai ma hope o kaʻai.
Eia kekahi, e like me ka nui o nā hua puaʻa,ʻo kahiʻohi maoli kahi puna maikaʻi o ka calcium. Pono kou mau iwi i ka loloka e noho i ka olakino. Hiki i ke kalo ke kōkua i kahi puʻuwai ola a me nāʻiʻo ikaika.
Ua hōʻike kekahi mau haʻawina e hiki ke kōkua i ka paʻakai i ka mālamaʻana i nā kūlana o ka cholesterol olakino. Eia nō naʻe, ke'ōlelo mau nei ka poʻe o nāʻike olakino nui e hoʻokaʻawale i koʻoukou waiwai momona. ʻO ka'ōmaʻa kahi kumu momona momona.
I ka hopena, inā e nānā anaʻoe i kaʻai sodium, e nānā ponoʻoe i ka hōʻoia pono maoli no ka lihi ma mua o kou kūʻai. Hiki i kekahi mauʻano o ka lihi, e like me ka puaʻa a me ka pa, hiki ke hāʻawi aku i ka sodium ma mua o kou pono.
ʻO nā Kalina Calories a me ka Loss Lō
No ka mālama ponoʻana i nā calories o kāu cheese, he mea kōkua e hoʻomaopopo he hoʻokahi ake hoʻokahi wale nō ka palaoa. ʻO ia kekahi e like me hoʻokahi'āpanaʻeleʻele aiʻole iʻelua mau kūʻupu liʻiliʻi, e like me ka nui o ka lua. He mea maʻalahi ka lawelaweʻana iāʻoe iho ma mua o ka'auneke cheese, no laila inā e helu anaʻoe i nā lelo a iʻole ka momona, e hoʻomaopopo pono i ka nui āu eʻai ai a hoʻopili i kaʻike pono kūpono no kāu'āpana nui.
A noʻonoʻo ponoʻoe i nā kāleka inā kūʻaiʻoe i ka calo-liʻiliʻi a iʻole ka liʻi momona liʻiliʻi. ʻOiai kekahi mau meaʻono eʻoliʻoli i ka hopena a me keʻano o kēia mau huahana,ʻaʻole lākou e hoʻoheheʻe i nā manawa a pau a hāʻawi paha i kēlāʻanoʻulu like me ka paʻakai momona. Ināʻoe eʻai i ka lihi kalo-calorie ma ka ho'āʻoʻana e hoʻopiha i kou makemake, hiki paha iāʻoe ke hoʻopau i nā momona a me nā calorie ma muli o ka hopena.
Aʻo ka hope, e maʻalahiʻoe i keʻano o kāuʻaiʻana i ka baʻa. I kekahi manawa,ʻaʻoleʻo ka calories ka mea e hōʻino ai i kāuʻai, akā,ʻo ka waina, nā kuʻi a me ka berena eʻai aiʻoe me ka tīhi. Inā makemakeʻoe i ka nihi, e noʻonoʻo e hoʻohui me ka'āpana o nā hua hou, e mālama i kāu papa hana pohō ma ke ala.
Nā Recipes
Inā he loʻi cheese koe, e ho'āʻo i kekahi o kēia mau mea no ka mālamaʻana i ka paʻakai i kāu meaʻai maikaʻi
- ʻO Mac a me ka Cheese maikaʻi loa
- Hoʻoponoponoʻo Cheesy Macaroni a me Cheese
E hauʻoli i kāuʻaiʻai me ka huaʻai a me nā huaʻai hou no ka hoʻonuiʻana i ka meaʻai.
ʻO kahi hua'ōlelo mai
Ma muli o kahi kumu momona momona, ua loiloi ka Pelekikena PelekikenaʻAmelika o kaʻAhahuiʻAmelika i ka hana o ka hīnaʻi i loko o ka meaʻai maikaʻi. Kōleʻo lākou i nāʻAmelika e hoʻemi i ko lākouʻai o nā momona a pau, e like me kaʻahi. ʻO kaʻoiaʻiʻo, ua nui ka poʻe o kākou eʻai ana i ka nui. Inā kohoʻoe e kālua i ka cheese i kāuʻai, eʻai iā ia i ka hoʻohaʻahaʻaʻana. A noʻonoʻo e koho i ka momona maikaʻi i ka manawa e hiki ai ke mālama i kāuʻai, ke ola o kou puʻuwai, a me kou kahakaha ma ke ala.
> Kālā:
> Goede de, Geleijnse J., a me ka hopena o ka waiʻai ma luna o ke koko. Nānā Nutrition. 2015; 73 (5): 259-75.
> Ke KeʻenaʻOihana Hoʻolālā. ʻO kaʻai ola kino, ka papa inoa meaʻai.
> Nilsen R, Høstmark AT, Haug A. Ka hopena o kahi laweʻie liʻiliʻi o ka cholesterol a me ka maʻi kaulike: Nā hopena o kahi hoʻokolokolo lōʻihi. 2015; 59.
> Thorning T, Razian F., a me nāʻala waina me ka paʻakai liʻiliʻi, ka momona momona, aiʻole ka hamoʻaleʻa ma nā mea i loaʻa i ka maʻi maʻamau i loko o nā wāhine postmenopausal keu. ʻO ka puke paiʻAmelika no ka meaʻai mālama lāʻau. 2015; 102 (3): 573-81.