Calories ma Couscous a me kona mau pono palekana
He pāʻina punaheleʻo Couscous kahi i maʻa mauʻia ma ka'Āina oʻAmelika a me ka Pākīpika. Hāʻawiʻia ia mai nā kumulāʻau liʻiliʻi o semolina (pasta) a hele pinepine pū me nā meaʻai, nā huaʻai, a me nā kālua. ʻO ka calories kūpilikiʻi a me ka meaʻai e pili ana i ka hana hoʻomākaukau e hoʻohana aiʻoe, akā hiki ke lilo i mea olakino i kāuʻai.
Nā Pono Kuʻuna Ola
| ʻO ka lawelaweʻana i ka Launa 1 kapuʻaʻohe, kahi hānai kuʻi | |
|---|---|
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 174 | |
| Nā Kalo mai kaʻAlu 0 | |
| Ka Honua Nui 0g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 13mg | 1% |
| Pailapona 91mg | 2% |
| Nā Carbohydrates 36g | 28% |
| Dietary Fiber 2g | 9% |
| Nalu 0g | |
| Aiai 6g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 1% · Ke Ana 3% | |
> * Ma luna o kahi hānaiʻai 2000 | |
ʻO ke kaikunāne kuʻiʻia iʻokiʻia i ka wai me ka paʻakaiʻole kaʻaila iki aʻaila paha he kumu momona momona (kahiʻole momona) o nā waiʻaleʻa. Hoʻokahi hoʻokahi kīʻaha kīʻaha e hāʻawi i 36 grams o ka waiʻahu a me 34 mau pūnaeweleʻupena . E loaʻa iāʻoe kahi pōmaikaʻi liʻiliʻi me ka'āpanaʻaoʻao o nā meaʻai me ka momona a me kekahi mau momona o ke fiber e kōkua i ka hoʻonuiʻana i kou noʻonoʻo ma hope o kaʻaiʻana.
Pehea e hoʻomākaukau ai i ka hula
ʻO ke ala āu e hoʻomākaukau ai i kou hoahānau he mea nui loa. Nui ka poʻe e hoʻolapalapa i ka wai me ka liʻiliʻi o ka waiūpaʻa a iʻole kaʻailaʻaila. I kēlā'āpana, e hoʻonuiʻia kāu calone hānai i kahi o 236 i ke kīʻaha a loaʻa iāʻoe ka 8 momona o nā momona a me nāʻelima kīmona momona . Ināʻoe e pīpī i ka parmesan a iʻole nā mea'ē aʻe i ka piko, e hoʻonui i nā calories.
Inā hoʻolapalapaʻoe i ka couscous i loko o ka moa moa a ināʻoe e hoʻohana i kahi wala i kākoʻoʻia o ka hoahānau,ʻaʻole e loli iki nā calories, akā, e piʻi paha ka pae sodomi.
ʻO ka pīpī pākuʻi i hoʻolapalapaʻia i ka wai wale nō ka hāʻawiʻia 13 milligrams o ka sodium, akā ināʻoe e kuke ia mea i loko o ka waihona moa paʻakai a ināʻoe e hoʻomāhuahua i ka paʻakai i ka wai, e hoʻonuiʻoe i kaʻai sodium. No ka mea he lālā,ʻo Broccoli a me Cheese Couscous, he 230 calories a me 610 milligrams o ka sodium no ka lawelaweʻana.
Hāʻawi ka Parmesan Couscous i ka 220 calories a me 510 grams o ka sodium.
Nā nīnau kūikawā e pili ana i ka loli
Ināʻaʻoleʻoe i maʻa i kēiaʻaoʻaoʻaoʻao, hiki i kāu mau nīnau e pili ana i kahi hānai.
- He pilikinoʻole ka pilina?
ʻAʻole.ʻAʻole hiki keʻaʻai i ka meaʻaiʻole e like me ka manaʻo o kekahi. Wahi a Jane Anderson meaʻai maʻamauʻole, e pale i kaʻai inā loaʻa iāʻoe ka maʻi celiac a iʻole ka gluten. Ke'ōlelo hou neiʻo ia i nā mea hoʻohaʻahaʻa i ka poʻeʻaihue iʻole e "makaʻala i ka lawelaweʻana i ka hale hānai keʻoleʻo ia e mākaʻikaʻi likeʻoleʻia me he free gluten-free." - He pilina'ōpiopio ka meaʻai?
Hoʻokumuʻia ka hānai mau i ka semolina i hanaʻoleʻia aʻaʻole ia he kumu o nā'ōpū piha a iʻole kahi kumu nui o ke fiber. Hiki iāʻoe ke kūʻai aku i ka couscous i hanaʻia mai ka palaoa maikaʻi. ʻO kekahi pahu hana o Bob's Whole Wheat Couscous e hāʻawi ana i 5 grams o ke fiber. - Nānā i kaʻikepili waiwai ma luna o ka pīkoi no ka mea i kuʻi a kūlaʻi paha?
Hoʻomaopopo pinepine ka mea hanaʻai meaʻai ināʻikeʻia kaʻikepili waiwaiʻai no ka meaʻai a me ka mea maloʻo. ʻO ka mea maʻamau,ʻo kaʻike ma ka inoaʻo ia no ka hoahānau hānai. Ināʻaʻole, hiki iāʻoe ke haʻi pinepine i ka nui o ka lawelaweʻana. Hoʻokahi kīʻaha kahi hoʻokahi hānaiʻai. Ināʻikeʻoe i ka nui o ka lawelawe i heluʻia e like me ka hapakolu o kaʻeke a laila hiki i kaʻikepili i hāʻawiʻia no ka hua maloʻo (i hoʻonuiʻia i hoʻokahi kīʻaha i ka hoʻomākaukauʻana).
- ʻO ka lōʻihi o ka nohoʻana o ka pahu o couscous?
Inā kūʻai akuʻoe i nāʻano hilinaʻi o couscous a hoʻopaʻa i ka sila, pono ke noho hou no ka piha iʻumikumamālua mau mahina. Eia naʻe, i ka manawa i hoʻomoʻaʻia ai ka meaʻai, pono ia e hoʻonāʻia a mālamaʻia wale nō no kekahi mau lā.
Nā Huakaʻi Ola e Hoʻomākaukau i ke Kāpena
Inā makemakeʻoe e hoʻokomo i ka couscous i loko o ka palaoa kaukona maikaʻi, e lawelawe ia i kumu no nā meaʻai'ē aʻe. Hāʻawiʻia kekahi mau kīnaʻi kūlohelohe me kaʻailaʻono, momona momona. Akā, hiki iāʻoe keʻokiʻoki i ka iki a kau i ka mea hou no kahi'āpana momona haʻahaʻa. E ho'āʻo e hoʻomākaukau i kahi moa wela me kahi hānai a hoahānau paha me nā huaʻulaʻula ula, Feta, a Mint.
E noʻonoʻoʻaʻoleʻoe e makemake i kahi meaʻono e lilo ai ka hoahānau. E hoʻopili wale i ka palaoa i ka wai a iʻole ke kumukūʻai e like me ka mea i kuhikuhiʻia ma ka pepa liʻiliʻi. Ma muli o ke kālā āu e kuke ai, e lawe wale ana ia i mau minuke wale no e pale ai a kuke. A laila hoʻolei i nā lālā hou, i luna me kāu mau mea kanu punahele punahele paha, ai ole ia, waiho wale i kahi kokoke i kahi'āpana iʻa momona a me ka moa eʻai ai i ka meaʻai maikaʻi.