ʻO Spaghetti kekahi o nāʻano pasta maikaʻi, a hoʻohanaʻia ia i nā kīʻaha a puni ka honua. Hoʻohanaʻia ka hapanui o ka spaghetti mai ka palaoa kululu, no laila ua kiʻekiʻe ia i nā huaʻaleʻa a me nā meaʻai a pau i loaʻa ma ka palaoa'alaʻula maikaʻi.
Kūponoʻole ka spaghetti maʻamau, ka meaʻai-akā, akā,ʻo ka spaghetti kānoa a pau he kumu maikaʻi ia o ke fiber. ʻO ka nui o ka spaghetti a me nā mea a pau āu e kau ai ma luna o kāu pāpale,ʻo ia ka mea e mālama ai i kaʻai maikaʻi aʻaʻoleʻole.
| Hoʻoponopono Nānā Nalu | |
|---|---|
| Ka lawelaweʻana i ka Lāki 1 kapu, i'ū (140 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 221 | |
| Ke Kalo mai kaʻAmi 12 | |
| Ka Honua Nui 1.3g | 2% |
| 'Aluʻu Wai Loa 0.2g | 1% |
| ʻO ka momona momona 0.4g | |
| Ka Moana Monounsaturated 0.2g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Pōpila 61.6mg | 2% |
| Nā Carbohydrates 43.2g | 14% |
| ʻO ka'ōlohelohe diet 2.5g | 10% |
| Nalu 0.8g | |
| Aiai 8.1g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Paleka 1% ·ʻOka 10% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
ʻO ka mea hoʻokahi e like ana me hoʻokahi kīʻaha o ka spaghetti sīpī aiʻole 2 auneke o ka spaghetti maloʻo,ʻo ia hoʻi ka nui o ka paʻi maloʻo maloʻo e hiki ai ke komo i loko o ka puka'ūmoku lepo. ʻAʻole kaʻai Sikhetti i nā meaʻai kalo-kalo. Hanaʻia ia mai ka palaoa mai, no laila uaʻoi aku ka makanihu. Heʻoi aku ka nui o ka calories ma kēlā me kēia mehana, he nui aku i ka 200 calories,ʻo ka nui o nā'ōpolāʻau paʻakikī , no laila, he mea nui e nānā i nā nui o kāu mahele ināʻoe i kahiʻai kaumaha. E hoʻomanaʻo i ka paʻakikī eʻai wale i ka paʻi ka mea hiki ke hoʻonui i nā calories.
ʻO ka lawelaweʻana i ka spaghetti iʻoi aku ka nui o ka 40 grams o nā kiʻikuhi, no lailaʻaʻole kūpono i nā meaʻai kūmole haʻahaʻa. He kumu maikaʻiʻo Spaghetti a he momona kona momona.
Nā Huakaʻi Ola
ʻAʻole maikaʻi ka Spaghetti iāʻoe no ka mea e pono anaʻoe i nā'ōpelu i loko o kaʻai kaulike, akāʻo ka hapa nui o nā kānaka e loaʻa nā'āpana maikaʻi iʻole e pono ai, no laila maikaʻiʻoe i ka spaghetti i hanaʻia me ka palaoa maikaʻi.
ʻO kaʻoiaʻiʻo, e like me ka hapalua o kāuʻohi palaoa i nā lā a pau, e lilo i ka'ōpū piha.
ʻO ke kumu o ka spaghetti'akihi maikaʻi heʻoi aku ka maikaʻi iāʻoe no kaʻoi aku o kaʻoi aku o ka fiber ma mua o nā pāpaʻi maʻamau. He mea nui ka fiber no ka'ōnaehana'ōnaehana olakino, aʻaʻole nui nāʻAmelika e loaʻa i ka mea i makemakeʻia i kēlā me kēia lā, no laila,ʻo kaʻaiʻana i ka pīpī kānā maikaʻi nui loa.
Nā nīnau
He Paʻa Paʻa no kou Ola?
ʻAʻole maikaʻi ka Spaghetti no ka mea he kiʻekiʻe ia i nā pahu. Pono kāu kino i nā'ōpona'okole no ka ikaika, i ka mea nui inā he kanaka ikaikaʻoe. Pono kaʻai kaulike e pili ana i ka hapalua o kāu calorie e hele mai ana mai nā huaʻalima. ʻO kaʻoiaʻiʻo,ʻo ka ChooseMyPlate.gov o kaʻAmelika Hui PūʻIa,'ōleloʻo ia e pili ana i kahi hapahā o kaʻaiʻai palekana maikaʻi e pono e hanaʻia i nā'ā'ī e like me ka pasta, ka raiki, ka kānana, a me ka oatmeal.
Ināʻoe e hahai nei i kahiʻai haʻahaʻa haʻahaʻa, hikiʻole iāʻoe ke hoʻokomo i ka pālolo i loko o kāu papaʻaina. Akā ua kūponoʻo ia no kaʻai kaulike a maikaʻi i loko o ka mea momona liʻiliʻi (inā lōʻihiʻoe e mālama ai i nā meaʻai a me nā mea'ē aʻe e hoʻomālamalama ai).
ʻAʻole aneiʻo Gluten Pākī?
Ma muli o ka hanaʻana o ka spaghetti mai ka palaoa mai, aia i loko o ka palaoa, he mea i loaʻa i ka palaoa e like me ka palaoa a me ka bale. ʻO ka liloʻana o Gluten he pilikia no nā poʻe me ke ola celiac, nā meaʻeleʻele a me nā mea hōʻeuʻeuʻole, akā no nā mea'ē aʻe,ʻaʻole pono e hahai i ka meaʻaiʻole .
ʻO kekahi mau meaʻaiʻai i hoʻohālikelikeʻia i ka paleʻana i ka gluten, akā,ʻaʻole lākou i hilinaʻiʻia ma ka noiʻiʻimi noiʻi.
Inā ponoʻoe e pale i ka gluten, hiki iāʻoe ke loaʻa ka pasta gluten-free i hanaʻia mai ka kulina aiʻole ka laiki. He kiʻekiʻe loa ia i nā huaʻalea a he like paha ka helu o nā calorie e like me ka paʻi hua palaoa. Ua manaʻoʻia kekahi hapa o ka pūʻuluʻai, a me ka'ōlelo pono,ʻaʻoleʻoi aku ka maikaʻi a iʻole kaʻoi aku o kaʻino iāʻoe ma mua o nā mea kālepa mau.
Peheaʻo Spaghetti e like me nāʻano'ē aʻe o ka paku?
Nui nāʻano a me nāʻano o ka pasita, me nā noodles, nā pūpū, nā mele, a pēlā aku. ʻO kekahi, e like me ka spaghetti, ke hoʻohanaʻia me ka mīkini, akā, hoʻohanaʻia kekahiʻano o ka pasta e like me ka meaʻai nui i nā soup, a me nā pīpī.
Ma muli o ka waiwai kūpono, e like ana nāʻano pasta me ka lōʻihi o ka nui o ka lawelawe.
Nā Huakaʻi Ola e hoʻomākaukau ai i ka Spaghetti
E hoʻokiʻekiʻe i kāu mauʻaʻahu spaghetti me ka'ōniu kanikani e like me ka marinara, Fra Diavlo, aiʻole ka mea maʻamau spaghetti. Hanaʻoe i kāu iho, aʻimi paha i nā mea liʻiliʻi ma lalo o ka sodium, akā, ināʻoe ma kahi kīʻale sodium. E hoʻomoʻi i nā meaʻai a me nā halaha e hoʻoulu i ka'ōpala a me ka nui i kāuʻai me kaʻoleʻana i nā calorie'ē aʻe. E lawelawe i kāu spagetti me ka salakeke'ōmaʻomaʻo ma kaʻaoʻao no ka meaʻai maikaʻi loa.
Ināʻaʻoleʻoe i ho'āʻo i ka pasta maikaʻi a pau, e hoʻomanaʻoʻoe heʻoi aku ka ikaika o kaʻono a me keʻano likeʻole o keʻano o ka spaghetti. Makemake kekahi poʻe i ia manawa aʻo nā mea'ē aʻe e pono eʻai i ka spaghetti huaʻokoʻa a pau ma mua o ka loaʻaʻana o ka meaʻai.
Recipes
Ke nānā neiʻoe i kahi meaʻokoʻa ma waho o ka spaghetti kahiko a me ka loleʻulaʻula? E ho'āʻo i kēia mau mea olakino maikaʻi i hanaʻia me ka spaghetti grain maikaʻi:
- ʻO Spaghetti me ka feta a me ke broccoli
- Peanut Noodles me ka moa lūlū a me nā mea kanu
- ʻO ka palaoa Spaghettiʻokoʻa me ka lemon, basil, a me ka lomona
- ʻO ka palaoa Spaghettiʻokoʻa me nā kāleka gula, nā'ōmato, a me ka sage
Nā kumuhana:
> Ka 'Oihana Hoʻonaʻauao'AihanaʻAmelika Hui PūʻIa. "'Alahui Pūnaewele USDA."
> Ke Aupuni Ola Ola a me nā lawelawe lawelawe kanaka a me ka 'Oihana Hoʻonaʻauao o US. "2015 - 2020 Dietary Guidelines no nāʻAmelika." Hōʻike 8. Hoʻopukaʻia i ka mahinaʻo Dekemaba.