ʻO kahiʻeke o ka Mix Mix greens he mea nui ia i ka meaʻai maikaʻi.
Ke hopu neiʻoe i kēlā mau'ōmaʻoma salamata i hoʻopihaʻia i kāu hana i ka pule hebedoma? Hiki i ka hoʻohui puna wai hoʻokomo i ka hoʻoponopono maikaʻiʻana i ka mīmaila maikaʻi . Akā,ʻikeʻoe i ka nui o nā calories i loko o kāu mau'ōleka saladi? E hōʻoia i nā meaʻai pono no ka loʻi a me nā'ōmole pēpē eʻike pono i kāu olapa e like me kou makemake.
Nā MeaʻAiʻAi Hua'ōlelo Ola Loa
ʻO ka lawelaweʻana i nā'ōmole'ōmole "puna wai" heʻelua kīʻaha.
Ma kēlā lawelawe, loaʻa iāʻoe:
- kaloila: 15
- sodium: 65 mg
- he mau'aleʻa: 3 mg
- fiber: 1 mg
- popo: 1 mg
Hiki i ka hui puna wai a me nā pīpī pēpē ke hui pūʻia me nāʻano līlūʻano likeʻole. Hiki i kāu hui ke komo:
- ka lapalapa bipi
- arugula
- ka'ōniʻi pēpē
- ke pēpē pēpē
- ʻohi lāʻauʻolo
- lolla rosa
- ʻo ia hoʻiʻo kaʻulaʻulaʻulaʻula
- lawe letus
- frisee
- ʻo Radicchio
ʻO ka hui pūʻia o nā greens e hāʻawi ana i nā calo a he mau momona. Akā,ʻo kēia mau huila he kumu maikaʻiʻo ia o ka mau huaora A, ka huama C, a me ka hua malo K. E hiki nō hoʻi iā lākou ke hāʻawi i kekahi kelika a me ka hao. E loaʻa iāʻoe kekahi liʻiliʻi liʻiliʻi i ka wā eʻai aiʻoe i ka hui puna.
No laila, no ke aha e hana ai i kāu huamata me kahi hui puna ma kahi o ka lapalapa'iliane a me ka Roma? ʻO kaʻono a me keʻano o ka'anikani e hoʻokani nui loa. ʻO kekahi poʻe e like me keʻano haʻahaʻa a māmā o nā'ōmole pēpē. Akā nā mea'ē aʻe makemake i ka puʻuwai hauʻoli, a me ka momona.
ʻO nāʻanuʻu palemele i hoʻouluuluʻia e hāʻawi i ka meaʻaiʻoi aku kaʻoi aku kaʻoi aku kaʻoihanaʻai ma mua o kaʻeka. Ma waho aʻe o ka nui o nā mea kanuʻo A, K, a me C, nā greens liʻiliʻi e hāʻawi aku i ka nui o ka konupūmā, ka potassium, ka magnesium, a me nā phosphorus ma mua o ka hau hau.
E loaʻa hou iāʻoe ka'ōpala mai nā greens pili.
Nā Huakaʻi Ola e hoʻohana ai i ka Glad Greens
ʻO kaʻaila palemele he meaʻuʻuku ia (calories), akāʻo nā huaʻai a me nā melako e kōkua i ka mālamaʻai i meaʻai. ʻO ka maikaʻi maoli o kaʻona salade, e like me keʻano e hoʻohana aiʻoe iā lākou no ka hoʻololiʻana i kaʻaiʻoi aku o ka calorie kiʻekiʻe a me nā meaʻaina ahiahi.
Eia kekahi mauʻano e hiki ai iāʻoe ke hoʻohana i ka salalā maikaʻi e hiki a mālama i kahi kaumaha olakino .
- Ke kauohaʻoe i ka sandwich no kaʻaina awakea, e koho i kahi kaudi liʻiliʻi ma mua o nā kīhāpai a me nā'āpala. Hiki i kēia mīkini maʻalahi ke hoʻopakele i nā haneli he nui a me nā mele he nuiʻole o ka momona.
- Hana i hoʻokahi pō i kēlā me kēia pule he hua saladi a me ka hanaʻana i ka mīkini puʻuwai i piha i nā meaʻeleʻele no kaʻaina awakea ma mua o ka meaʻai a me ka uala. Mālama kēia'ūpuni iāʻoe e hālāwai me kāu i manaʻoʻia i nā mea kanu a hoʻonui i ka maikaʻi o ka nohona o kaʻohana.
- E hoʻokuʻu i ka pīpī a me ka mayo mai kāu kāwomiki a hoʻonui i nā greens sāle e hoʻoulu ai i ka momona a me ka'ōpala.
- E hoʻopiha i kāu tacos me nāʻanuʻu saladi e hoʻemi i ka nui o nā mea momona nui, a me nā meaʻono nui eʻai aiʻoe.
- E hoʻohana i ka letus (pēpē pēpē a iʻole ka hau hau) ma kahi o ka meaʻai e hana ai i ka momona o lalo, ka mea kalo kalo aiʻole ka lawaiwa.
ʻAʻole maopopo i ka hanaʻana i kahi salakeke maikaʻi? ʻO ke kīʻo ka hoʻohuiʻana i nā meaʻai me keʻano kiʻekiʻe he nui a hiki i ka hoʻemiʻana i ka helu o starchy, mea momona.
Haʻawina Ola Loa no ka Hoʻohui
- nā huaʻaiʻeleʻele
- nā hua'okila a iʻole ka hua
- nā kumulāʻau hua fiber-hua ('ulakin kalo, nā huaʻano chia)
- nā lāʻau hauʻoli (almonds)
- nā lean me nā meaʻai (ka moa lūlū, ka pipi i ka sliced, ka pipi'ōpū)
- beana
- ka palaoa (quinoa, farro)
ʻO ka maikaʻi loa o ka uku olamele e hoʻoemi
- ke kuʻi
- kaʻiʻo bacon a me nā'āpana kokoniko
- kahi
- nā māka momona
- ka momona, ka nui o ka mom kai
Ke loaʻa iāʻoe kahi pola (aiʻole ka pāpale) piha i nā meaʻai maikaʻi, e kau i kāu huamata me kahi calorie lalo, i kaʻaʻahu momona momona. ʻO kekahi mau meaʻona maʻemaʻe ka wai lemon maʻemaʻe a me kahiʻailaʻaila nui ma luna o ko lākou salakeke. Akā, hiki iāʻoe ke hana i kāu pale olala maikaʻi .
Koho a mālamaʻana i nā Greens Sala
Nui nāʻano likeʻole e kūʻai ai i nā'elemele ma ka mākeke. Loaʻa i keʻano o nāʻeke o nā'eneʻoki liʻiliʻi iʻoi aku ka maikaʻi. Akā, e hiki ke hōʻokiʻia nāʻeke i waena o nā mea kūʻai'ē aʻe i ke kaʻa a hiki paha iāʻoe ke hoʻopau me nā'eleʻaʻehaʻole i loaʻaʻole kaʻano kikokikona āu i makemake ai.
ʻO nā greens Boxed kekahi koho. Ma keʻano maʻamau, uaʻoi aku ka nui o kēia mau pahuhopu, akā, e hiki i kāu mau greens ke mālama i ko lākouʻano.
ʻO ka hopena,ʻo kekahi mau mākeke eʻae iāʻoe e mālama iāʻoe iho i nā'ōmole salakeke mai kahi pahu nui i hoʻopiha pinepineʻia. ʻO kaʻaoʻao i kēiaʻano,ʻo ia kaʻoi aku o ka māmā o ka lau ma mua o nāʻano i hoʻokomoʻia. Akā, ponoʻoe e noi i ka mea kūʻai e hōʻoia. ʻO ka pono'ē aʻe o ka hoʻohanaʻana i keʻano kōkua-ʻoʻoe iho hiki iāʻoe ke kūʻai pololei i ka nui āu e pono ai. No lailaʻaʻohe hopena a hoʻonuiʻole i ka uku.
Ke loaʻa kāu hua saladi i ka home, e waiho i loko o ka friji. Manaʻo ka hapanui o nā luna e holoi holoi i kāu mau greens. Manaʻo kekahi e mālamaʻoe iā lākou i loko o kekahi pola nui i uhiʻia i ke kāpili papikala aiʻole i loko o kahiʻeke i hoʻopaʻaʻia me kahi kāwele pepa i loko. ʻO ke kāwele pepa e kōkua i ka hoʻouluʻana a me ka hoʻohaʻahaʻaʻana i ka mimiki mai nā lau mai ka mea e noho hou ai a me kaʻeha.
Hōʻike nā mea'ē aʻe e holoi i kāu mauʻena me ka ulana a me ka weheʻana iā lākou i loko o ka pahu uila hoʻomaʻemaʻe i loko o ka pahu fīkoi i hoʻopaʻaʻia me kahi kāwele pepa. He maikaʻi keʻano o kēia hana inā loaʻa iāʻoe ka nui o nā greens salakeke e mālama. Inā loaʻa iāʻoe he mau liʻiliʻi liʻiliʻi hiki iāʻoe ke mālama iā lākou i loko o ka salatina spinner me kahi kāwele pepa.
E noho mau anaʻo Greens no ka nui o nā lā heʻumi i loko o kāu friua