ʻO kaʻokiʻana i kaʻaila i hūnāʻia a me ka kohoʻana iā lākou me kaʻaila maikaʻi
Hiki i kahi pālahalaha maikaʻi e hoʻopili ponoʻia i ka hua salad. ʻAʻole ia e hoʻonui wale i kaʻono; hiki nō i kaʻaila ke hana i kekahi o nā meaʻai i loko o ka sāleta,ʻo ia hoʻi nā huaʻai momona a momona, a me nāʻano pono'ī , i hiki keʻoluʻolu i kou kino.
ʻO ka pilikia o ka loaʻaʻana o nā pōʻino he nui i ka wā eʻimi ana i nā lole pale maikaʻi i ka hale kūʻai.
Hāʻule kēia i loko o nā'āpanaʻehā: ka nui o ka lawelaweʻana, ka mea i hoʻokomoʻia i ka sugars, nāʻaila liʻiliʻi nui, a me nā meaʻokoʻa'ē aʻe e hiki ke lilo i pilikia.
Nā Laina lawelawe
ʻO ka palena palemele kekahi o ia mau meaʻai kahi āu e mālamaʻole ai i keʻano o kāu e kau nei, a pēlā e hiki ai ke komo i loko o ke "komo hewa." Eia kekahi laʻana, 1.5 grams o ka waipika ma kēlā me kēia lawelawe ke hōʻikeʻia he 1 gram, ia i 3 grams o ka carb. Eia kekahi, inā e nānā anaʻoe i nā calories, hiki iā lākou ke hoʻonui i ka wikiwiki.
ʻO ka palena hoʻokahi no ka mālama ponoʻana i ka lawelaweʻana he kūponoʻo ia wale nō ka laweʻana i kahi mea liʻiliʻi o ka loleʻaila e hōʻaʻahu ai i nā lau o ka saladi. ʻO ke kiʻi ke kau i kahi'āpanaʻuʻuku i loko o ke pola a hoʻolei i ka sāleta maikaʻi loa. ʻAʻole kēia wale nō ka hoʻohanaʻana i kaʻaila liʻiliʻi,ʻoi aku ka maikaʻi ma ka manawa o ka saladi he pāpale wili nō paha ma kahi o ka lole.
Hoʻonuiʻia nā meaʻala
He mea kānalua ia i ka nui o ke kōpaʻa a me nā huaʻaleʻa'ē aʻe i hoʻohuiʻia i nā pāpale palemele, no laila, uku ke nānā aku i ka lepili ma lalo o "Total Carbohydrate" a ma ka papa inoa papahana.
I kekahi manawa, aia kahi'āpana o ke kaula hiki ke hiki iāʻoe ke unuhiʻia mai ka huina huapona'okikene i loaʻa nā kāpili pūnaewele, akāʻo ia ke kumu.
Ma keʻano laulā,ʻoi aku ka nui o ke kōkole i nā pāpale momona. ʻO kekahi laʻana, heʻekahi kabelika hauʻomaʻaʻo Girardʻo Caesar.
Ua like ka hoʻokahi me ka pale "mālamalama" (Caesar's-fatty fat) i 5 grams o ka carbohydrate ma kēlā me kēia lawelawe, a me kahiʻano momona momona e loaʻa 9 grams o ka carb ma kēlā me kēia lawelaweʻana -ʻo ia kahiʻoi aku o kahi teaspoon o ka pa no kēlā me kēia punetēpē o ka lole .
ʻO kekahi hiʻohiʻonaʻo ka Kraft Buttermilk Ranch Dressing nona ka 2 grams o ka waiʻahu i kēlā me kēia lawelawe aʻo ka momona momona ka 11 grams. ʻO ka makana mua loa no ka nui o ke kō i loko o ka pāpale salakeke e hele aku ana iā Briannas 'Blush Wine Vinaigrette, ma 14 grams o ka waiʻaleʻa no ka pāʻinaʻelua punetē.
E ho'āʻo eʻimi i nāʻaʻahu i loaʻaʻole aiʻole 1 gram o ke kūpona'aleʻa ma kēlā meʻelua punetū kaʻina, aʻaʻole hoʻi meaʻai maʻamau , akā ma nā mea maʻamauʻehā ma ka papa inoa. E hoʻomaopopo hoʻi i ka lāʻau balsamic e hoʻomau i ka loaʻaʻana o ke kō i loko.
ʻOi maikaʻi
ʻO nāʻaila maikaʻi loa no nā lole ulama he nui nā momona momona a me nā momona o ka omega-6 . ʻOiaiʻo ka momona-6 momonaʻaʻole loa he meaʻino i loko aʻo ia iho, ua nui nā kānaka i ka nui o kā lākou meaʻai. No nā mea maʻalahi a me nā kumu kūʻai maikaʻi,ʻo kaʻaila ka mea maikaʻi loa, ma ka 73 pakeneka momona momona a 9 percent omega-6. Loaʻa kekahi mau huaʻai maikaʻi-no-ʻoe. ʻO ka waila Canola he 59 pakeneka momona monunsaturated a 20 percent omega-6.
ʻO kaʻaila melemele, ka mea momona aʻoi loa aku i kaʻaila, he 23 pakeneka momona me ka 51 percent omega-6. Eia hou, ua liʻiliʻi ka liʻiliʻi, akā ināʻoe e hoʻohana i ka lole palemele nui e makemakeʻoe e pale aku mai kaʻaila hau.
I ka nānāʻana i nā lepili, ua kapaʻia kekahi mau mea e like me "Olive Oil and Vinegar" akāʻo ka meaʻelua ma ka papa inoa, ma hope o kaʻailaʻaila, he "soy a / a canola ka". ʻO Olive Oil a me ka wainaʻo Olivema hou he mea ia o kēia.
Eia kekahi, e nānā mālie no ka momona o ka momona i hoʻokaʻawaleʻia, kahi kokoke loa i ka momona. ʻOiaiʻo ka hapanui o nā mea hana i hoʻolei i kēia mea hoʻokūkū i loko o nā pāpale palemele, uaʻike mauʻia i kekahi manawa-e like me keʻano, ma ka Wishbone Chunky Blue Cheese Dressing.
Nā Meaʻokoʻa
Makemake kekahi poʻe e hoʻokaʻawale i nā meaʻai he papa inoa lōʻihi paha, no ka mea makemake lākou eʻai i nā meaʻai kokoke i ka'āina kūlohelohe aiʻole no ka meaʻaʻole lākou i hilinaʻi i nā meaʻai hikiʻole iā lākou ke haʻi. ʻO kekahi poʻe eʻike i nā loleʻaʻahu me nā meaʻokoʻa'ē aʻe e'ānaiʻole i ka maikaʻi, a iʻole e loaʻa i keʻano o keʻano. Eia kekahi laʻana, he mau lole palemele wale nō ma ke kālepa i ka wai mua aʻelua paha o ka wai. ʻO kēlā mau loleʻaʻahu e loaʻa ana he nui o nā'āpīpī a me nā mea'ē aʻe e hoʻonui i ka "kino" i loko o ka pāpale. Hiki iāʻoe ke paʻakikī i ka loleʻana i ka sālemata me kēia mau kapa "gloppier".
ʻO ka lole maikaʻi maikaʻi loa: Make Your Own
He mea maʻalahi loa ka hanaʻana i kāu pale lole palemele. Makemakeʻoe:
- ʻO kaʻaila
- Ka waina a iʻole ka wai lemon
- ʻO ka paʻakai a me ka pepa
- Kōʻano: He mea kanu, nā meaʻala, nā hua, nā meaʻala'ē aʻe, he puamona (ʻo ia nō ka mea pono e hoʻopaʻa i ia mau mea iʻole e hoʻokaʻawaleʻia e like me ka maʻalahi)
ʻO ka lakio o kaʻaila i ka wīneka he 3 paha ia. E lūlū pū i ka pahu i loko o ka pahu a iʻole ke kī i loko o ke pola. Pau nō ia i laila.
No ka hana 'ana i ka lole' uliuli, e hoʻomaka me ka mayonnaise a / a i 'ole ka kirimina' ana i mea he kumu, a hoʻonui i nä mea 'ai' oe e makemake ai. Hiki pinepine nā hana hana Herb i ka hana pono-pono no ke kōpaʻa a iʻole nā kāpili'ē aʻe. Mīkini me ka vīneka a wai lemonona paha inā makemakeʻia.
> Puna:
> WW W, Zhou Y, Makai A, Dixon P, Quadt F, Flendrig LM. Hoʻohālikelike i nā hopena hopena o kaʻaila soya ma ka ulana palemele ma ka carotenoid a me ka huaʻai huapona momona i ka momona. ʻO ka American Journal of Clinical Nutrition . 2017; 106 (4): 1041-1051. doi: 10.3945 / ajcn.117.153635.