Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 393
Kaona - 9g
Kāpena - 58g
Paena - 23g
Ka Lālā Loa 10 min
Prep 5 min , Cook 5 min
Nā lawelawe 1
ʻO kēia pizza kakahiaka nui kahi laʻa maikaʻi i kaʻai cholesterol-friendly. Ma waena o ka palaoa a pau, nā'ūla momona, a me nā pīni keʻokeʻo keʻokeʻo, ua loaʻa iāʻoe he 12 grams o ke fiber (e pili ana i 47 pakeneka o kāu koi i kēlā me kēia lā)ʻo ka mea mua i ke kakahiaka.
ʻO kaʻaiʻana i ka fiber kekahi o nā meaʻai maikaʻi loa āu e hana ai i ka hanaʻana e hoʻohaʻahaʻa i kāu cholesterol. No ke aha mai? Ua hōʻikeʻia e kōkua i ka emiʻana o nā LDL (ʻo ia ka "ʻino" cholesterol) a ma ka manawa palekana i kou naʻau a me ka maʻi liʻiliʻi o ka'ō'ō, type 2 diabetes, a me ka nui. I ka heleʻana o ka fiber ma kāu kamepiula hanu, e paʻa me nā cholesterol molekini a kōkua i ka lawe pololeiʻana iā lākou.
He aha keʻano o ka "ʻai i ka fiber" loa? Hiki iāʻoe ke heluhelu i nā hōʻailona pono e koho i nā meaʻai e hāʻawi nui aku i ia mea a nānā i nā grams o ke fiber i kēlā me kēia meaʻai āu eʻai ai. A iʻole, hiki iāʻoe ke lawe i kahi ala maʻalahi a me ka makemake e komo i nā meaʻai hou, nā legumes, a me nā kānana kūʻokoʻa i kāu mau meaʻai (loaʻa ka fiber i nā mea kanu mea kanu!) Ke hoʻonui i ka hōʻiliʻiliʻana - me ka hoʻokahuliʻole. He wahiʻuʻuku ma kēlā me kēia pāʻina-ʻo ia hoʻi ka'ōpō kakahiaka-i mea e kōkua iāʻoe e hālāwai me kāu koi i kēlā me kēia lā.
Nā meaʻai
- 1/2 kīʻaha pīni keʻokeʻo
- 1 pāʻani i ka palaoa pipi, i ka hapalua
- 1/2 kapu i kaʻaila marinara nani
- hele mai nā lauʻehā mai ka laume hou
- 1/2 kapu i nā lau'ōpiopio
- 2 Pākī nui, pāpaʻi
- 1/4 kapu wahi-skim mozzarella kahi, pākī
Hoʻomākaukau
- E hoʻomoʻi i nā piʻi keʻokeʻo i ka paepae ala a me ka wela no 3 a 4 mau minuke, e hoʻoulu i kekahi mau manawa a puni. E hoʻoneʻe a hoʻokaʻawale i kahi wā makaukau.
- E'ānai i ka palaoa a pau i ka hapalua, i hoʻopauʻiaʻoe iʻelua mau'āpana. Hoʻoukaʻia i 1/4 kapu pāmele marinara ma kēlā me kēia a waihoʻia i loko o ka wela wela, kaʻaila marinaraʻaoʻao i luna. E hoʻonā he 2 a 3 mau minuke e hoʻoneʻe.
- E kāpīpī i nā lau lau ma waena o nā hapalua, a laila, ka'ōnihi, nā pīni, a me nā uila. E kāpīpī i ka paʻakai ma luna.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Ma kaʻano o keʻano o ka bean āu e hoʻohana ai, hiki iāʻoe ke hauʻoli i ka paʻi maikaʻi o ke filoli maʻemaʻe (pono no ka hoʻoukaʻana i ke cholesterol), e hoʻopiha i ka lepo, ka hao , a me nā mea hou aʻe. ʻO ka pīniʻeleʻele a me ka moa, e like me keʻano, e hana i nā kulu maikaʻi.
Hoʻolike nō ia no nā'ōmole lau. Ināʻoe he kale ma ka lima, e koho i kēlā mea, a ho'āʻo paha i kahi mau kumu basil ma mua o kou kī no kahi meaʻano Italiaʻoi aku.
Nā lawelawe a me lawelawe lawelawe
No ka mālamaʻana i kahi manawa e hiki ai iāʻoe ke hoʻohana i nā pī piʻo keokeo. Eʻoluʻolu e hoʻomaʻemaʻe iā lākou ma mua o kaʻaiʻana e hoʻemi i ka mea sodium. Hiki i kahi holoi holoi ke emi i ka sodium ma kahi o 40 pakeneka!
He aha kāu e hana ai me nā koena o ka beana i loko o ka pūnāwai? E mālama iā lākou no kaʻaina awakea a me kaʻaina ahiahi paha. E hoʻohana iā lākou i loko o nā poʻomanaʻo e hoʻomanaʻoʻia , e like me keʻano, e hoʻomau i ka moʻomanaʻo mua o ka lā.