He nui nāʻano waiwai maʻamau i nāʻanoʻano ham
ʻO Ham ka mea nui o nā meaʻai nui. ʻOiaiʻaʻole kahi koho maikaʻi loa i ka meaʻai kalo, loaʻa kahi calorie ham a me nā meaʻai pono e hiki ai i nā mea make a me nā meaʻai maikaʻi ke makemake e noʻonoʻo ma mua o ka nohoʻana no kaʻaina awakea.
Nā Mea Noʻeau Nutrition no Ham
| Ham Nutrition Facts | |
|---|---|
| Kākoʻoʻana i ka Lākiwi 1 mau (hoʻokahi auneke) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 37 | |
| Ka Honua Nui 1g | |
| ʻO Cholesterol 11mg | 4% |
| Sodium 63mg | 2% |
| Palapalahana 129mg | 3% |
| Nā Carbohydrates 0g | 0% |
| Fiber Dietary 0g | 0% |
| Nalu 0.6g | |
| Aiai 5g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 1% · Ke Ana 0% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
ʻO kaʻoiaʻiʻo, eʻai ana nā meaʻuʻuku i hoʻokahi auneke ham; ʻo kahiʻoihanaʻoihana eʻoi aku iʻekolu mau auneke. He mea nui hoʻi eʻike i ka heluʻana o ka kalo i ka ham ke hoʻololiʻia ma muli o ka wahie a me keʻano āu e kūʻai ai.
ʻO kahi hāmele hoʻomaha hoʻokahi kahi 3 mau oun a 84 mau papa. Aia 130 calories i loko o ka iwi iwi, ka mea i hoʻopiliʻia i ka hoʻopuniʻia, me ka hamani meli iʻikeʻia i ka papaʻaina. Loaʻa iāʻoe ke 4 momona o ka momona no ka lawelaweʻana, 5 grams o ka waiʻalulu a me 1,230 milligrams o ka sodium.
Ināʻoe e hana i ka lawaiʻa ham, hiki iāʻoe ke koho i nā'āpana ham mai ka pā. Hoʻokahi'āpana ham e hānai i ka meaʻai he 37 calories, 5 grams o ka protein, 0 kami o ka carbohydrate, 1 gram o ka momona, a hiki iā ia ke hāʻawi i 368 milligrams o ka sodium. Hoʻohana ka hapanui o nā kānaka ma mua o hoʻokahi'āpana ham i ka wā e kūkulu lākou i ka lawaikinia, pono e hoʻomāhuahua i kēia mau helu ma ka helu o nā paʻi e hoʻohana aiʻoe i ka nui o kaʻai a me kaʻaiʻana.
Hoʻokahi lawelawe (hoʻokahi mehe liʻiliʻi) o ka ham kalo i 55 mau calories, 7 grams o ka protein, 0 grams o ka waiʻalulu, 3 gram momona, a me 517 milligrams o ka sodium. Aia kekahi mea kōkua nui i ka nitrates a me ka nitrites, hoʻohanaʻia e mālama i kaʻiʻo olakino. ʻOiai e hopohopo kekahi poʻe e pili ana i kēia mau mea mālama,ʻaʻohe nui o nā hōʻike eʻino.
Nā Huakaʻi Ola o Ham
He kumu maikaʻiʻo Ham i puna protein. He mea maikaʻi loa ia o ka selenium, phosphorus, zinc, huamona B6, B12, thiamin, riboflavin, niacin, a me choline. Ma muli o nāʻano hana likeʻole a me ke kuke kuke, hiki i ka ham keʻano momona.
Pēlā keʻano o ka ham hamani maikaʻi? ʻO ka mea maʻamau,ʻaʻole ka helu momona a iʻole ka kalo i ka ham, e pili ana i nā meaʻai hauʻoli. Loaʻa ka Ham i kahi nui o ka sodium. No nā kānaka ma kaʻahaʻaina DASH kaulana ,ʻo kahi lawelawe hoʻokahi kahi kokoke i kahiʻai o ka sodium. ʻOiai ināʻaʻoleʻoe e ukali i kaʻai no ka hanuʻana , nui ka paʻakai e hiki ai ke loaʻa iāʻoe ka paona wai.
Inā makemakeʻoe eʻokiʻoki i ka sodium, e nānā i ka meaʻai momona he nui , e like me ka hamo paʻakai.
Nā nīnau maʻamau no Ham
He aha ka hui? Ua like ka hui me ka ham?
ʻO ka Gammon ka kahei mua o ka puaʻa. ʻO Ham hoʻi mai ka'ūhā wāwae o ka puaʻa, akā, ua ola ka puna, ua ho'ōlaʻia, a pono e kukeʻia ma mua o kaʻaiʻana. Ua kūʻaiʻiaʻo Ham i ke kuke a ua mākaukau hoʻi eʻai. He like ka meaʻai likeʻole i ka meaʻai maʻamau. Aia he 123 calories i loko o kahi hui hui, 5 grams o ka momona, 18 grams o ka protein, 1 gram o ka waiʻalea a me 1023 miligrams o ka sodium.
He aha ka pōmaikaʻi? Uaʻoi aku ka maikaʻi o ka maikaʻi ma mua o ka ham?
ʻO ka'ōlelo Italian Italian he mea maloʻo.
ʻO ka hapanui o ka poʻe eʻoliʻoli nei i ka momona eʻai ia mea me ka lahilahi o ka mea e'ānaiʻia ai. Hoʻokahi wale nō'āpana o ka prosciutto e hāʻawi ana i nā calo he 18.
Koho a mālamaʻana iā Ham
Ke kūʻaiʻoe i ka ham no nā lā maʻamau, e hoʻohālikelike eʻai kēlā me kēia kanaka i ka hapalua hapalua a iʻole ka liʻiliʻi. A laila e kūʻai me ka iwi i loko no ka meaʻoi aku kaʻono a me ka iwiʻole no ka maʻalahi a maʻalahi ke maʻa.
Pono e mālamaʻia nā kinai Ham i loko o ka firi. I ka manawa maʻamau, he maikaʻi ke ham no 5-8 mau lā. Hiki ke hoʻonoeʻiaʻo Ham iʻehā mau hebedoma.
Nā Huakaʻi maikaʻi e hoʻomākaukau ai Ham
No ka hanaʻana i ka palaoa hoʻolimalima maikaʻi, e ho'āʻo e paʻi i kaʻiʻo me nā meaʻai i emi i ka paʻakai.
Na lākou e kōkua i ka paleʻana i ka mea kalo sodona nui o ka ham. ʻO nāʻaoʻaoʻaoʻao e like me kaʻualaʻuala, artichokes, kāloti, nā piʻa'ōmaʻomaʻo, a me ka pīpaka.
Loaʻa i ka kuʻi wīwī? E koho i kahi berena palaoa a pau i lalo ma ka paʻakai a kiʻekiʻe i ka fiber. ʻO ke kohoʻana i kahiʻano'ē aʻe o ka berena, e like me ka croissant , e hāʻawi ai i ke aho liʻiliʻi aʻoi aku ka nui o nā calorie mai ka momona. No ke kūkiko hauʻoli e hiki ai iāʻoe ke hoʻonui i ka paʻakai paʻakai paʻakai e hoʻopuni i kaʻai. ʻO ka palaoa a me ka meaʻalani ka maikaʻi. Hiki iāʻoe ke koho i ka kukama, ka'alapalāpona a me nā māmakai cherry.