Hanaʻoe iāʻoe i ka sandwich no kaʻaina awakea i kēlā lā i kēia lā? ʻO ka laweʻana i kahiʻaina awakea hana e hana pū meʻoe,ʻo ia kekahi o nā ala maʻalahi loa e lilo ai ka kaumaha i ke wā e noho anaʻoe ma kaʻoihana. Akā, ponoʻoe e noʻonoʻo pono e hana i ka hulikō maikaʻi. He mea maʻalahi keʻokiʻana i nā calorie mai kāu sanwia me kekahi mau'ōlelo kūpono e lawe wale i 30 maukona a iʻole kaʻuʻuku e aʻo.
Kaloka Sandwich
| ʻO Ham a me nā meaʻono | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 sandwich (146 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 352 | |
| Calories mai ka Fat 139 | |
| Ka Honua Nui 15.5g | 24% |
| Ka momona 6.4g | 32% |
| ʻO ka momona momona 1.4g | |
| ʻEhiku Monounsaturated 6.7g | |
| ʻO Cholesterol 58mg | 19% |
| Sodium 771mg | 32% |
| Pailakia 290.54mg | 8% |
| Carbohydrates 33.3g | 11% |
| Fiber Dietary 0g | 0% |
| Nalu 0g | |
| Paʻi 20.7g | |
| ʻO ka Vitamin A 6% · Hua'ōlelo C 5% | |
| Ke Komika 13% · He 18% | |
> * Ma luna o kahi hānaiʻai 2000 | |
ʻO ke kāpena pēlā maʻamau āu e hana ai i ka home,ʻo ia nō ka berena, kāu punahele punahele, a me kaʻiʻo meaʻai. Hiki paha iāʻoe ke hoʻohui i kekahi mau puaʻaleʻa no ka momona a me kaʻono.
ʻOiaiʻaʻole e kani like keʻano o kēlā mau mea maʻalahi e hiki ai ke hāʻawi aku i nā calo he nui, hiki iā lākou ke hoʻonui koke. ʻO ka ham a me ka waikiko kaʻano ka hāʻawi i kahi momona 16 momona. ʻO ka hua manu a me ka cheese ka mea kanu i loaʻa 400 mau calories a 20 grams o ka momona a me ka wai pīnī pēpē a me ke kāpuni kōpili e loaʻa ana he 350 calories (ʻoiai e hiki iāʻoe ke hana i ka wai pīnī maikaʻi a me ka lawaiʻa awaawa ).
No laila peheaʻoe e mālama ai i kāu lawaiʻai mai ka hoʻopauʻana i kāuʻai? E hoʻohana i kēia kulekele eʻoki i nā calorie mai kāu kāpena.
E koho i ka palaoa haʻahaʻa
ʻO ka meaʻono,ʻeleʻele,ʻepa piha i ka palaoa momona i nā momona a me nā calories. No laila pehea ke ala maʻalahi eʻoki ai i nā calorie mai kāu sanwiki? E koho i ka palaoaʻai. E haʻalele i nā pēke , nā baguettes, nā kuʻikuʻi a me nā'ōwili. ʻO ka nui o kēia mau koho koho e hoʻouna i kāu kaloila ma ka hale.
E koho i kahi o kēia mau kohoʻana i ka low-calorie. Hiki ke maʻalahi i ka loaʻaʻana o nā hale kūʻai kūʻai.
- ʻO Arnold Bakery Light - 100% Pākī Hale Wheʻa: 40 calories ma kēlā me kēia'āpana
- Nā PaʻaʻAnaʻo Nature: 40 calories ma kēlā me kēia'āpana
- ʻO Pepperidge Farm Pākī Bread: 45 mau calories ma kēlā me kēia'āpana
- ʻO Joseph's Flax,'Oat Bran & Whole Wheat Pīpī Pipi Pipi: 60 calories per pita
- ʻO La Tortilla Factory Low Carb, Kūlana kiʻekiʻe Tortillas: 70 calories per tortilla
Inā makemakeʻoe i kahiʻoihana maʻamau, e ho'āʻo e hana i ka lawaiʻa me kaʻole berena. E kāwili i kāu kāpena laʻau maikaʻi e hoʻopiha ana i ka lettu lettuce a iʻole e hana i ka sandwich me ka'ōpiopio a me ka'ōpena i hoʻolapalapaʻia e like me ka pū. ʻAʻole lākou e hele like me nā kālepa kahiko. Akā, ināʻoe e halihali i loko o ka pahuʻeleʻele,ʻaʻole lākou i maʻalahi.
E koho i kaʻanuʻu pale hauʻoli
Inā kohoʻoe i kāu berena olakino, e kūkuluʻoe i kāu lapaʻai ma kahi o kaʻiʻo a me ka hoʻokomoʻole i nā meaʻai. E kiʻi i ka loiloi a hoʻohui i nā koho likeʻole e huli i nā mea hou. Akā e makaʻala i ka meaʻai a iʻole ka iʻa e pālahalaha ana i ke ola olakino. Hoʻomaka ka nui o nā'ōmole o ka wai pona, he laʻana, i loko o ka protein a me nā meaʻai pono, akā ua hoʻohui pinepineʻia ka iʻa me ka hīkī kulū aʻoi loa ka laulā i ka calories.
Nā Kōmike Hana Puʻupuʻu Ola
- Hoʻomolowale i ka sliced kau ham: 60 calories ma ke kau
- Hoʻomalolei i ka hoʻopiʻiʻana i ka pipi: 60 calories ma ke kau
- Pāpaʻi 'ia i ka pipi meli: 80 calories ma ke kau
- Hoʻolapala i ka mīpala i ka mea kanu: 50 calories ma kēlā me kēia lawelawe
Nā koho mea kanu
- ʻO ka eggplant'ōpū: 20 calories (me kaʻailaʻole)
- ʻO ka portobello mushroom: 15 calories (me kaʻailaʻole)
Pōʻalima Toppings
- Paʻi hua
- Hoʻopiliʻia nā hua'ōmaʻomaʻo
- Kūkamo
- ʻO Tomato
- Kāpiliʻia nā pepa Jalapeno me ka lahilahi
- Kāpena Shredded
- ʻAlaʻeleʻele aiʻole'ehi
- Kūmato me ka maloʻo
- Pale Basil
- ʻO ka huaʻo Alfalfa a me ka pua
- Iceʻipe lettuce,'ākiʻi, bibb lettuce, aiʻole greens o kāu koho
E hoʻopili i kāu kāpena me ka nui o nā kāpili i hiki ke hiki. Hoʻokomo kēia mau mea liʻiliʻi-calorie i nā meaʻala, nā meaʻono, a me nā crunch i kāu sanwikana iʻoi aʻe ka pihaʻana a me ka hoʻopiha.
E koho i nā kikowaena ola
E paʻa i ka mayo! ʻO ka pālahalaha āu e koho ai no kāu kāpena laula e lawe i ka liʻiliʻi liʻiliʻi ma kāu kāpene calorie kalo a hiki ke hāʻawi i ka momona. Ināʻoe e hoʻohui i ka nui o nā toppings mai ka papa inoa ma luna nei,ʻaʻoleʻoe e makemake e hoʻonui i ka pālahalaha.
Inā makemakeʻoe e hoʻonui i ka pālahalaha,ʻo ka mustard ka mea i loaʻa i kāu kānalua kaloka me 3 mau calo mai kēlā me kēia lawelawe.
Pālahalaha nui ka pālahalaha a i kekahi manawa hāʻawi i nā momona maikaʻi, akā,ʻoi loa ke kiʻekiʻe i nā calories. No laila e noʻonoʻo i ka nui o kāu hoʻohanaʻana inā makemakeʻoe eʻoki i nā calorie mai kāu sanwikiki.
- ʻO ka hinuʻaila: 119 calories i kēlā me kēia punetū
- ʻO Olive tapenade: 30 calories ma ka hapalāʻau
- Pākīkoka: 40 calories ma ka hapalā
- Pesto: 80 calories ma kēlā me kēia punetū
He mea maʻalahi keʻokiʻana i nā calorie mai kāu sanwia e hana i ka meaʻai maikaʻi. E hoʻopiha wale i kāu pahu hau me ka meaʻai maikaʻi a me ka hoʻolālā me nā hōʻailona hou e noho ai i ka manawa e kau ai i lalo.
Nā koho maikaʻiʻole
No laila he aha nā koho maʻinoʻai maikaʻi loa no kāuʻai? ʻO ka mea maʻamau,ʻo nā kolokoʻa āu e kūʻai nei ma nā hale kūʻai kūpono a iʻole ka hoʻonohonohoʻana ma nā haleʻai kaiʻoi loa aku ka momona a me nā calories. Hiki i nā kāleʻa ke'ānai i kāuʻai. ʻO ka 8-inch Philly Cheesesteak, ma kahi laʻana, e hāʻawi ana i 710 calories a me 24 mau momona.
ʻO ka hapanui o ka manawa, ka haleʻaina, a me nā kīwī he nui a hoʻonui i nā momona iʻoi aku ka momona a me nā calorie. Inā hoʻonohonohoʻoe i ka sandwich i ka wā e hele anaʻoe, eʻoki i ka hapalua. E hoʻohele i kekahi hapalua o ka sandwich me kahi hoaaloha a kāpiliʻia i luna a lawe i ka home no kahiʻaina.