Nā MeaʻAiʻIuʻOihanaʻO India: Ka koho koho a me nā kāloka

ʻO ka Mea Ola Mea Ola Loa loa e Kinoʻi

Inā likeʻoe me nā mea he nui, makemakeʻoe eʻai i nāʻano meaʻai likeʻole a ke emiʻoe i lalo. ʻO kaʻaiʻana i nā meaʻokoʻa likeʻole a me nā meaʻaiʻono eʻoluʻolu e kōkua iāʻoe e kāohi i kāu meaʻai i hiki ai iāʻoe ke lilo i ke kaumaha a hūnā. Akā, he mea paʻakikī keʻano o nā manu'ālunu lāhui i ka hoʻokeleʻana iāʻoe i ka wā e kau neiʻoe i ka papahana pohō. ʻO kēia kekahi o nā meaʻaiʻoi loa o ka'Inelani e koho i ka wā eʻai aiʻoe aʻai paha i ka home.

Popular Indian Food Nutrition Facts

ʻO ka Poha, aʻo ka laiki i hoʻopalahalahaʻia, he meaʻaina kakahiaka nuiʻo'Analepa paha paha a hiki paha i ka home a me ke kauoha paha ma ka haleʻaina Indian. ʻOiai he nui nāʻano a me nāʻano e hoʻomākaukau ai i ka poha, kokoke i nā mea a pau e komo pū i ka walaʻau, kaʻaila, a me ka laiki pālahalaha. ʻO ka meaʻala likeʻole, a me ka momona kahi kumu nui o nā haʻalū a me ka hāʻawiʻana i kahi mea liʻiliʻi liʻiliʻi. ʻO nā mea hoʻomanaʻo e pili ana i nā peanuts e hāʻawi mai ana i nā protein.

ʻO nā meaʻai'ē aʻe o nāʻano'Ilekania he mea momona. ʻO Pakora, he laʻa,ʻo ia ka mea 'aiʻala, e like me nā meaʻai kīʻaha. ʻOiai keʻano o ka huliʻana, hiki i kahi papa pakora meaʻai ma kahi hale kūʻai e hāʻawi i waena o 200 a 250 calories a ma waena o 12 a 18 mau kaona.

5 Nānā Mea Kōhi Ola Ola Pono

Ua piha kaʻaila Traditional Indian i nā meaʻai olaʻai. He nui nāʻano'Āina olakino e hoʻopili pū ana i ka pilina lean e like me ka moa a iʻole ka iʻa aʻo ka hapa nui o nā meaʻai a me nā meaʻai . ʻO kēia mau meaʻai piha e kōkua iāʻoe eʻai iho i lalo a noʻonoʻo e piha a piha.

ʻO kekahi haʻawina o kaʻaiʻana i nā meaʻai'Aiia i ka wā eʻai anaʻoe i kaʻai, ua pihaʻo ia i ka meaʻai. ʻO kekahi mauʻanoʻAmelika o kaʻai'Aiwi,ʻo ia hoʻi ka curry, kahi meaʻono e piha i ka wela. ʻO ka nani o ka curry, i kapaʻia masala, he mea hoʻomehanaʻia . ʻO kaʻaiʻana i nā meaʻai wela a me nā meaʻono i hoʻonāukiʻia me kēia mau mea, he mea kōkua paha iāʻoe eʻai iho a emi iho ka wikiwiki.

No laila, hea lā ka meaʻai maikaʻi loa o ka'Inelani e kauoha ai ma kāu hale punahele? Hoʻololi nā meaʻai i ka haleʻaina i ka haleʻaina, no laila e noi i kāu mea kōkua no nā kiko'ī. E hoʻomanaʻo i hiki iāʻoe ke kauoha i nā meaʻai ma kaʻaoʻao a iʻole nā'āpana liʻiliʻi e mālama i kāuʻai ma ke ala.

• Hoʻopiliʻia kaʻaila o Tandoori i nā meaʻono o yogurt a me tandoori masala. Hoʻomoʻaʻia nā meaʻai i loko o ka umu lepo, a kapaʻia hoʻi heʻonika, no ka loaʻaʻana o ka moaʻaʻai a hoʻonani. Hāʻawi kēia kīʻaha i ka protein me ka momonaʻole. Eʻaiʻoe i kahi 350 a 400 calories inā eʻaiʻoe i ka hapalua o ka moa tandoori.
• ʻO ka puaʻa chicken tikka masala kekahi mea punahele moa. Hanaʻia me nā pipi o ka moa a me ka piʻi, ua hui pinepineʻia ka pāʻina me ka raiki keʻokeʻo. E loaʻa ana iāʻoe he 350 kaloila a 30 grams o ka protein i loko o kahi lawelawe. Eʻokiʻoki i ka laiki no kaʻokiʻana i nā calories a me ka māka.
• ʻO Raita kahi hōʻailona e kōkua ai i ka hōʻoluʻolu i kou waha inā e nui loa ka wela o kāu meaʻai India. Hanaʻia ke kīʻaha ma o ka hoʻohuiʻana i nā mea kanu, nā mea kanu, a me nā hua me ka yogurt. ʻO kahi lawelawe hoʻokahi e hāʻawi ana i kahi 40 a 60 calories ma muli o ka hanaʻana.

• ʻO Roti (kahi iʻikeʻiaʻo ka chapati )ʻo ia ka palaoa maikaʻi loa no ka mea, ua hanaʻia mai ka palaoa a pau, akā, hiki iāʻoe ke leʻaleʻa i ka mea (ʻo ka palaoa hū e hanaʻia mai ka palaoa keʻokeʻo) inā lōʻihiʻoe i ka nui. Hoʻokahiʻehiku inihi aniani ke hāʻawi aku i kahi calorie heʻumi a me ka 3 momona o ka momona.
• ʻO ka huaʻai a me ka'āpana shish kebabs he mea koho maikaʻi loa ia e like me kaʻaiʻana no ka mea hiki ke hanaʻia me ka momona. ʻO ka paulo a me ka māmā kebabs ke emi loa i loko o ka calories inā e hanaʻia me ka waiu niu. ʻO ka hipa a me ka beef keba iʻoi aku ka momona a me nā calories. Ma muli o keʻano hana hoʻomākaukau, e hāʻawiʻia kahi kebab shish e hāʻawi i kahi 100 calories a hoʻokahi wale nō momona o ka momona.

Hiki iāʻoe keʻoki i nā calories inā eʻokiʻokiʻoe i ka laiki i ka wā e kipa aku aiʻoe i kahiʻaina Indian. Hāʻawi ka laikiʻeleʻele i 100 mau calorie ma ka hapalua kapu. E kīpala i ka lauiki a loaʻa iāʻoe kekahi mau calorie'ē aʻe akā, e pōmaikaʻiʻoe mai ka'ōpū i hāʻawiʻia e kēia huaʻai a pau.

Loaʻa i ka kohoʻana i nā koho koho'eneina a nā mea koho

Aia nā meaʻai a pau e hāʻawi ana i nā calorieʻoi aku ma mua o kāu pono. ʻAʻoheʻanoʻokoʻa ka meaʻai India. Kūʻaiʻia kekahi mau mea'Ālika maoli a hiki i keʻano o nā meaʻai momona i piha i ka momona.

Ma keʻano maʻamau,ʻo kēia mau kīʻaha āu e makemake ai e hōʻalo.

• He meaʻoluʻoluʻo Samosas a me nā'ākaniʻalaniʻoluʻolu e hiki ai ke hoʻopau i kāuʻai i loko o ka puʻuwai. Ua piha lākou i nā momona, nā calories a me ka maloo. Hoʻokahi wale nō pālaʻi, hoʻopihaʻia i ka waipahulu iʻoi aku i 300 calories a me 18 grams o ka momona.
• Hanaʻia ka korma koriana ma ka hoʻohuiʻana i ka protein (e like me ka moa) me nā huaʻai a me ka meaʻono. Hiki i ka meaʻono ke hāʻawi i nā calo 800 aʻoi aku paha ma muli o keʻano hoʻomākaukau.
• ʻO Pakora kahi ipuʻai e kūpono ke olakino no ka meaʻo ia nā huaʻona, akā, ua hoʻohanaʻia me ka palaʻa. Aia kekahi mau kīʻaha'ē aʻe, e like me ka gobhi wahine tamatar (i hanaʻia me ke kōpona a me nā'ōmato) iʻoi aku ke olakino ināʻoe eʻimi ana i kahi meaʻaʻahu.
• ʻO nā kīʻaha i hanaʻia me ka waiu niu a iʻole kaʻaila. ʻO nā huaʻai a me nā moa mīkini i hanaʻia me ka waiu niu eʻoi aku ka kiʻekiʻe i nā calories i ka momona. ʻO kekahi laʻana,ʻo ka hanaʻana i ka waiu niu i ke olakino maikaʻi, akā hiki ke hāʻawi maʻalahi i 500 mau calorie ma ke kauʻana. Hiki paha i ka saaq paneer ke nānā aku i ke olakino no ka mea i hanaʻia me ka'ōnihi a me nā lau puaʻa. Akā,ʻo ia hoʻi ka'ōmole a me ka laiki a hiki loa ke momona.
• Nā mea i hanaʻia me ka ghee . Hōʻikeʻiaʻo Ghee i ka baila. ʻOiai he meaʻono ia i ka'ōwiliʻia a hoʻohanaʻia paha i nā kīʻaha'ē aʻe, e hoʻonui ia i kou helu momona a me ka kalo. Hoʻokahi hapakena o ghee e hāʻawi ana i 100 calories a me 14 mau momona.

Ināʻoe ma ka papa inoa ināʻoi aku nā mea'ānai India iāʻoe, e noʻonoʻo e hoʻokaʻawale i kahi kauoha me kahi hoaaloha eʻai ihoʻoe i ka meaʻole a mālama i kāu papahana pohō. A iʻole e lawe i ka hapalua o kāu mea e noho ai no kekahi lā'ē aʻe.

Hoʻokenaʻo Cook Indian In Home

ʻO ka meaʻoiaʻiʻo,ʻo ka meaʻai maʻamau a'Inelani no kekahi meaʻai,ʻo ia ka meaʻai āu e hana ai ma ka home. Ke kukeʻana i ka hale, hiki iāʻoe ke hoʻomalu i nā meaʻai a me ka hanaʻana i kekahi mau kikohuʻi olakino e mālama ai i ke kalo i lalo o ka mana. No ka laʻana, hiki iāʻoe ke hoʻohana i ka mea moa i loko o ka pā'akenaʻole ma mua o kaʻaila i nā mīkini māmā me ka momona momona.

E ho'āʻo i kēia meaʻai maikaʻi Poha inā makemakeʻoe e hoʻokolohua i ka kukeʻaila.

Kuʻuna Poha (hana 4 mau lā)

• 1.5 kahe poha (nā lau laiki i hoʻopiliʻia)
• 1 'ōlapaʻokoʻa, hoʻokuʻu
• 1 ka'ōmumu nui, i hoʻolimalimaʻia
• 1ʻako liʻiliʻi
• 1/4 punetakai ka paʻakai
• 1/4 punetēne kumumana kumumana
• 1/4 ka'ōpune popo
• 1/8 punetūmu turmeric
• 1/8 punetuneʻulaʻula,ʻala
• 1 1/2 puna puna kaʻaila

ʻO ka mea mua, e hoʻonā i kaʻaila ma ka mahana wela a me ka hoʻoulu a me ka uluʻana i ka huakeke a me nā kumulāʻau. ʻO ka saute kaʻoki a me kaʻuala noʻelima mau minuke a hiki i ke kala. E hoʻomoʻi i ke kōpona a hoʻomau i ka kuke noʻelima mau minuke. E hoʻoulu i ka turmeric a me ka chili a me ka hui maikaʻi. I ka hope, e hoʻohui i ka poha a me ka hui.

Nā meaʻai kūpono no kēia meaʻai: 206 kaloila no ka lawelaweʻana, 3 grams ka momona, 1 gram ka momona momona, 14 milligrams sodium, 40 grams ka waiʻahuka, 2 grams kepa, 4 grams ka protein.

E hoʻomanaʻo i kaʻaiʻana i kāu meaʻai'Aiwi olakino i ka hoʻohaʻahaʻa (e like me nā meaʻai āu eʻai ai!) A eʻono i kāu pāʻina me kahi waiʻona haʻahaʻa haʻahaʻa, e like me ka wai.