ʻO Hummus he meaʻai kai waena o ka Pākīpika e hoʻohana mauʻia ana e like me ka pālahalahaʻana. He kaiʻai kaulana ia i waena o ka poʻeʻai maʻa. Akā, uaʻoluʻolu maikaʻi ia? Hanaʻia me kaʻenekini a me kaʻaila ka mea kiʻekiʻe i ka momona. Akā, nā mea'ē aʻe e hiki ke hoʻoulu i ka meaʻai maʻamau i hiki ai iāʻoe ke hoʻokomo i loko o ka papaʻaina no ka pohō kaumaha a iʻole ke olakino maikaʻi.
Kālepa
| Nā MeaʻAi'Aiʻumeʻa Hummus | |
|---|---|
| Ka lawelaweʻana i ke kahi 1 lawelawe (100 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 25 | |
| Nā Kalo mai kaʻApo 13 | |
| Ka Honua Nui 1.4g | 2% |
| 'Aluʻu Wai Loa 0.2g | 1% |
| ʻO ka momona momona 0.5g | |
| ʻEleʻele Monounsaturated 0.6g | |
| Sodium 57mg | 2% |
| Pōpila 34mg | 1% |
| Nā Carbohydrates 2.1g | 1% |
| Dietary Fiber 0.9g | 4% |
| Pauna 1.2g | |
| ʻO ka Vitamin A 0% · Vitamin C 2% | |
| Paleka 1% · Kaha 1% | |
> * Ma luna o kahi hānaiʻai 2000 Hanaʻia ka hummus maʻamau mai ka kāhini a iʻole ka sesame palo. ʻO kā Tahini he hōʻailona i hanaʻia mai nā kumukūʻau sesame a me ka nui o ka momona, e hoʻolako ana i nā momona momona a me ka momona momona . Hoʻolako pūʻo Tahini i ka mea nui a me ka protein. | |
ʻO ka meaʻokoʻa'ē aʻe i ka hummusʻo ka moa. He meaʻai ka pīpī. Hoʻokahi waihona kapu o nā moa i hanaʻia mai nā bean maloʻo (me ka paʻakaiʻole a me ka momona momona) e hāʻawi aku i 295 calories, 16 grams o ka protein, 49 grams o ka waihā, 14 grams o ke fiber, a me 5 grams o ka momona.
Hoʻomaopopo ka nui o nā hoʻolāʻau hummus no kaʻailaʻaila, ka lemon, ke kālika, a me ka wai.
Mai ka hanaʻana o ka hummus mai nā meaʻai e ola ai, hāʻawi ia i kou kino me nā meaʻai maikaʻi. Keʻaiʻoe i kahi hummus e hāʻawi anaʻoe i kou kino i ke ola olakino, nā momona maikaʻi, ke kōkoʻakoʻa liʻiliʻi a me nā'ōpū'aleʻa maikaʻi.
No laila ke hoʻohaʻahaʻa haʻahaʻaʻana? Hiki ia. Ma muli o kahi e kūʻai ai a iʻoleʻoe e hana ai i hummus, hiki ke kiʻekiʻe i ka sodium. ʻO kekahi o nā pahu kūʻai kūʻai kūʻai maikaʻi loa he 50 a 80 milligrams o ka sodium no ka lawelaweʻana. Akā he mau mea'ē aʻe kekahi. ʻO kahi mau mele he kokoke 200 milligrams o ka sodium no ka lawelaweʻana.
Eia keʻano o ka hoʻouluuluʻana i ka meaʻai i waena o nā mele kaulana:
- ʻElua kōpēpune ka lawelaweʻana a Peter Pal Organic Hummus e hāʻawi ana i 60 calories, 3 grams o ka momona, 7 grams o ka waihā, 3 grams o ka protein, 2 grams o ka fiber a 65 milligrams o ka sodium
- ʻO kahi lawelawe o ka Class Class Hummus he 70 calories, 5 grams ka momona, 4 grams o ka waiʻaleʻa, 1 gram o ke fiber, 2 grams o ka protein a 130 milligrams o ka sodium.
- Elua punetēpō o ka Fountaine Sante Hoʻolaha Kūikawā he 80 calories, 5 grams o ka momona, 6 grams o ka waiʻaleʻa, 1 gram o ke fiber, 1 gram o ka protein a me 125 milligrams o ka sodium
Nā Huakaʻi Ola
ʻO ka momona i kahi hummus he hui pūʻia o ka momona momona a momona. ʻO nā meaʻelua o kēia mau momona e hāʻawi mai i nā pono waiwai maikaʻi . Hiki iāʻoe ke hoʻonui i kou laweʻana i nā momona polyunsaturated ma kaʻaiʻana aku i nā hua (like walnuts a almonds) aiʻole iʻa (e like me ka albacore tuna a iʻole ka iʻa).
E hoʻonuiʻoe i kou lilo i ke koko i ka wā eʻai aiʻoe i hummus. Hiki ke kōkua ka fiber iāʻoe e noʻonoʻo i hope o kaʻaiʻana. ʻO ka manaʻo o ka māʻona a me kaʻoluʻolu e kōkua iāʻoe eʻai iho i lalo i ka lā a hiki iāʻoe ke lilo i ke kaumaha a mālama i kou kaumaha olakino.
Nā Huakaʻi Ola e hoʻohana ai i Hummus
Hiki iāʻoe ke hoʻohana i ka hummus e like me ka pālahalahaʻana ma kāu kāpena punahele a iʻole ka lawaika. Hiki i ka mayo a i ka loleʻulaʻula a kau aku i kahi kelehe lahi o hummus ma kahi.
Hoʻohilahiʻiaʻo Hummus. Akā, ua maʻalahi no nā calorie hummus e hoʻonui koke i ka wā eʻai aiʻoe i kēiaʻano. No laila, maikaʻi e paʻiʻia me kahi mea momona momona, haʻahaʻa-haʻahaʻa. ʻO nā lele, nāʻulaʻula, kāloti, a me jicama nā koho maikaʻi loa.
ʻO ka palaoaʻo Peter kahi meaʻai nui eʻai me hummus. Hiki iā Petero ke olakino, akā hiki ke hanaʻia he kumu o nā waiʻalea i hoʻoheheʻeʻia .
E koho i ka palaoa pita a pau no ka kohoʻoi aku.
ʻO kekahi o nāʻano maʻalahi e hoʻohana ai i ka hummus aia ma nā hua pa'ū . E hoʻokuʻu i ka'ōmole a kāpiliʻia me kahi punahele o hummus no kahi meaʻono a me ka hua manu.
Recipes Healthy
He mea maʻalahi ka hummus ma ka home. Inā loaʻa iāʻoe ka mea holoi a meaʻai paha, hiki i ka mīkini i ka minuke wale no e hui. Hiki iāʻoe ke hoʻomaʻemaʻe aʻe ma o ka hoʻoholoʻana i nā meaʻai.
- Nā mea'alapona Hulu He meaʻai (hanaʻoleʻia e kaʻino)
- Nā meaʻono hoʻokipa hoʻomalu maikaʻi
- Ka Hoʻohaha Kūikawā
Inā makemakeʻoe e hoʻemi i ka momona i hummus, e hoʻohana i kaʻaila liʻiliʻi (aiʻole kaʻaila i nā manawa a pau). Mālama kekahi mau meaʻai maʻamau i ka waihona moa.
A inā makemakeʻoe e ho'ēmi i ka paʻakai ma kahi hummus, koho i nā moa iʻole i loko o ke kō (hiki i nā hua maloʻoʻaʻole e hāʻawiʻia kekahi paʻakai i hoʻokomoʻoleʻia) a maiʻoleʻoe i ka paʻakai i ka manawa e hoʻomākaukau aiʻoe.