Kāleka i loko o ka lole lole kaulike a me ko lākou mau pono palekana
ʻO ke kumu o ka pāpale salakeke,ʻo ia ke hoʻonui i kaʻono o nā mea i loko. ʻAʻole i manaʻoʻia e hoʻoholo i ka saladi a lanakila paha. I nā manawa he nui, ua hoʻonuiʻia ka pāpale salakeke a hiki ke hoʻonui i nā calorie o kahi pāʻina. ʻO ke kī i ka hoʻohanaʻana i ka pāpale palemele e koho i keʻano maikaʻi a mālama i kāu mau'āpana.
ʻEluaʻano o nā lole komo: nā meaʻaila i hanaʻia (vinaigrette) a me nā mea'enelea i hoʻokumuʻia, i hanaʻia me ka mayonnaise, kaʻaila kawa, ke koko, a i ka waiū.
Hiki ke hōʻailonaʻia nā kapaʻaʻahu ma nāʻano mea likeʻole, e like me nāʻano o ka vineka, nā mea kanu, nā pāʻalulu, nāʻaila, nā meaʻala, ka mūmū, a me ke kō.
| ʻO Balsamic Vinaigrette Nutrition Facts | |
|---|---|
| Ka lawelaweʻana i ka Lālā 1 Ka lawelaweʻana, ma kahi o 2 punetēpuni (100 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 60 | |
| Nā Kalo mai ka'Am 41 | |
| Ka Honua Nui 4.5g | 7% |
| ʻAoʻAo Kai 0.5g | 3% |
| Sodium 350mg | 15% |
| Nā Carbohydrates 2g | 1% |
| ʻOihana 4g | |
* Ma luna o kahi hānaiʻai 2000 | |
ʻO ka nui o nā calories a me ka momona o ka momona, e loli ana i ka kūʻaiʻana i nā lole palemele. E mālama i kāu'āpana i kahi e lawelawe ana iʻelua mau punetēpena o nā pāpale pale salad. ʻO kēiaʻano palepale palemele, vinaigrette balsamic, ua emi iho i nā kaloka ma mua o nāʻano'ē aʻe, kahi e pili ana i kahi 60 ma kahiʻoihana.
Eʻike he kiʻekiʻe ia i ka sodium. I ka huli 'ana i ka ulana palemele e nānā i ka poʻe i loaʻa ka nui o ka sodium. ʻOi no kahi 250mg aiʻole ka liʻiliʻi o ka sodium no ka lawelaweʻana.
ʻO ka lole maikaʻi maikaʻi loa
ʻO kaʻoihana olama maikaʻi loa ka mea i hinuʻia no ka mea, ua hanaʻia kēia mau lole me nā momona momona e like me kaʻailaʻaila , nāʻaila o kaʻaila, a me kaʻaila canola.
Eia naʻe, no ka mea,ʻo ka maʻamau maʻamau i ka hanaʻana i ka vinaigrette heʻekolu mauʻaila i ka wili hoʻokahi,ʻo ia hoʻi nā lole palemele maikaʻi loa i kiʻekiʻe i nā calories. No laila, he mea nui e mālama i kāuʻoihana i hoʻokahi'āpana.
Inā hiki, e hana i kou lole pono'ī i hiki iāʻoe ke hoʻomalu i ka momona, calories, a me ka sodium.
Ināʻoe e hana ana i kouʻaʻahu ma ka home, hiki iāʻoe ke hoʻemi i ka nui o ka sodium ma o kaʻonoʻana me ka lemon, kahi wai liʻiliʻi o ka waiʻalani, aiʻole kekahi kīʻaha cider wini. Hiki nō hoʻi iāʻoe ke hōʻolo i ka ālapa, nā pāpale, a iʻole e pākī e hoʻoulu i ka'ōpala a hoʻemi i ka meaʻaila i mea e emi ai nā calorie.
I ka hanaʻana i kou lole pono'ī, e hoʻomoe ponoʻoe e pīkī ma mua o ka hoʻohanaʻana e hoʻomaopopo i ka hoʻohemoʻia o nā meaʻai. Ināʻoe e kau ana i kahi'āpana o ka saladi, e hoʻoholoʻoe e mālama i kāuʻaila i kahi teaspoon aiʻoleʻelua a hoʻohuiʻia me kāuʻano punahele o ka vīnega.
Hiki iāʻoe ke hoʻohaʻahaʻa i nā calorie i hoʻolimalimaʻia ma ka kūʻaiʻana i kēlā mauʻaʻahu i loaʻa i ka spritzer. A iʻole e hoʻokomo i kāu huamata i loko o kou'āpana kapa ma kahi o ka nininiʻana i ka pāpale ma kāu salade e hoʻohaʻahaʻa iho i kāu kaloila.
No ka hale kūʻai i kūʻaiʻia i nā pāpale saladai,ʻo kekahi o nā mea kalo i lalo i kaʻaila e nānā i ka māmā . ʻO ka mea maʻamau, e loaʻa i kēiaʻano lole e wai ai ka mea mua. Aia lākou i ka balsamic mālamalama a me ka māmāʻItalia. E heluhelu mau i nā hōʻailona, akā, no ka mea, heʻoi aku ka sodona a me ka sugar i kēia mau lole. E mālama i ka poʻe i loaʻa i ka paʻakikī kānina maikaʻi loa . Ma kahi maikaʻi, uaʻoi aku ka maikaʻi ma ka kohoʻana i kahi momona momona a hoʻoemi i kāu'āpana.
ʻO nā koho'ē aʻe'ē aʻeʻo Balsamic Vinaigrette, Italia, Wine Wine Vinaigrette, Apple Cider Vinaigrette, a me Herbed Vinaigrette.
Nā Haʻawina Hōʻaʻahu Lapa maikaʻi
ʻO nā pāpale pale saladā maikaʻi loa,ʻo ia ka mea i hanaʻia me ke dālāʻala, kaʻulu kawa, ka mayonnaise a me nā yolks. ʻO kēiaʻano o ka lole e waiwai nui i nā calories, i kaʻaila hou, a me ka momona momona. Hiki ke hoʻomanaʻoʻia a hiki ke hana pinepine i ka meaʻai maikaʻi.
ʻO kekahi o nā papa lole palemele maikaʻi loa,ʻo ia nō ka Kaʻano Caesar, ka Italia Italian, Ranch, a me ka lole Lūkini. No ka laʻana, i ka hoʻohālikelikeʻana i ka vinaigrette balsamic,ʻelua mau punetēpu o ka lole lole Caesary Caesar i loaʻa i ka hale kūʻai he 170 mau calories a me 18 mau momona, ke hoʻohālikelikeʻia me 90 calories a me 9 grams o ka momona.
He mea e nānā ai i ka wā e kūʻai ai i kahi loleʻaʻahu Saladi
E nānā i ka palena palemele i loaʻaʻole ma mua o 100 mau calorie (ʻoi aku ka liʻiliʻi) i loko o hoʻokahi punetuneʻelua e lawelawe ana. ʻO keʻano like kēia o nā calories i loko oʻelua mau paʻakai o kaʻaila.
Makemakeʻoe eʻimi i kahi pāpale salatona i loaʻa ka mea sodium haʻahaʻa. Kūʻai kūʻai kūʻai mai i ka ulana kaumoku i hiki ke kiʻekiʻe ma ka sodium no ka mea he pono e lōʻihi loa ma ka papa. ʻO ka kūʻaiʻana i ke kālapa i 250 mg aiʻole ka liiki o ka sodium (hiki ke paʻakikī kēia e huli i ka mea haʻahaʻa āu e loaʻa ai).
Eia hou, e kūʻai i nā pāpale salame e kū ana i kaʻaila. E nānā i ka papa inoaʻenehana a koho i nā mea i hanaʻia me kaʻaila, e like me ka hinuʻaila aiʻole kaʻailaʻoliva wahine hou. Inā ua hoʻohui nā meaʻai i nā mea momona e like me nā yolks hua manu, kaʻaila, a i ka paʻakai paha, he kiʻekiʻe loa ke kālana i nā calories.
ʻAʻole pono ka kūʻaiʻana i kaʻaʻahu kāpili. ʻOiaiʻo kēiaʻano lole e hiki ke loaʻa ka nui o nā calories a me ka hamoʻaleʻa, ua hoʻololi pinepineʻia me ka wai kōkuhi a me nā meaʻono a me ke kīpiliʻole i nā momona momona i hoʻohanaʻia no ka hanaʻana i nāʻanoʻokoʻa o kaʻaila. Pono mākou i kahi momona no ke komoʻana i nā huaʻai momona. Eia kekahi,ʻo nā momona momona e like me kaʻailaʻaila e hiki ke kōkua i ka paʻakai a loaʻa nā hopena maikaʻi ma cholesterol. Ma ka mea, e ho'ēmi i kaʻai calorie, e ho'ēmi i ka nui o ka vinaigrette e hoʻohana neiʻoe e lole i kāu saladi.
ʻAʻole pono ke kūʻaiʻana i ka momona momona a iʻole ka momona liʻiliʻi, no ka mea,ʻo keʻano o kēia mau lole komo,ʻoi aku ka nui o ka paʻakai a me ka sodium-e ho'āʻo ana nā mea hana e hoʻololi i kaʻano iʻona i ka momona a mālamaʻia ma kahi'ē aʻe.
Nā Huakaʻi Ola e hoʻohana ai i ka uku Sala
E hoʻohana i ka pāpale palemele e liʻiliʻi i ka moa , turkey , a puaʻa paha. E hōʻaʻahu paha i kāu huamata me kaʻaila i kālaiʻia i kaʻaila, e hōʻiliʻili i nā huaʻai i loko o kahi liʻiliʻi liʻiliʻi aiʻole i pani i ka mayonnaise, ka pata, a me nā meaʻalani maikaʻi no ka ulanaʻana i nā kohu huakō a pau a me nā huamoa e like me ka tuna a me ka moa. Hiki iāʻoe ke mālama i nā calories a me nā momona i kēia ala.
E noʻonoʻo i kāu lawelaweʻana a inā makemakeʻoe i kahi meaʻala hou e hoʻonui i ka vīnega hou, e like me ka apple cider, balsamic, aiʻole ka waina keʻokeʻo.
> Puna:
> Labensky, SR, Hause, AM. Nā Nānā: He Kakauwai o nā mea kanu. 3rd ed. Ka muliwaiʻo Sadle, NJ: Prentice-Hall, 2003: 753