Ke ho'āʻo neiʻoe e lilo i ka kaumaha? ʻO ke ala āu e kuke ai a me keʻano o kou kukeʻana e hiki ke hana nui i kāu holomua.
Hiki i nā meaʻai hoʻolālā haʻahaʻa ke kōkua iāʻoe eʻokiʻoki i nā momona a me nā calories mai kāu meaʻai punahele punahele. Ma ia ala hiki iāʻoe keʻoluʻolu eʻoluʻolu i kahi hānai maikaʻi a me ka mālamaʻana i kāuʻai ma ke ala .
Nā mea kanu no ka Baking
| Ma kahi o... | Hoʻohana ... |
| Milk, holoʻokoʻa | ʻAʻole momonaʻole aiʻole 1% milk |
| Nā pua | 2 mau huaʻala ma ka huahelu a 1/2 ago hua iʻa no ka hua |
| Pā | ʻO ka palaoaʻo Splenda |
| Pākiki kekameka | Pau nā hua |
| ʻAi | ʻO ka hapalua o nā kālā i makemakeʻia (i hoʻohui muaʻia) |
| ʻO ka palaoaʻeleʻele | ʻO ka palaoa a pau |
| Paʻa, kaumaha | ʻO ka hapa like me ka hapalua a me ka hapalua a me ka waiū maʻemaʻe momona |
| Kaomi, māmā | Hoʻolalike like 1% waiū a me ka waiū maemaeʻole |
| Kaomiʻala | ʻO kaʻailaʻala maikaʻi aʻaʻole ka momona momona momonaʻole |
| Butter | ʻO Margarine |
| ʻO ka'awaʻaina huaʻai | 'Akeʻia kaʻakika momonaʻole me nā hua hou a me ka ulu |
| Kaʻaila cream | ʻO ka momona momonaʻole i ka kaomi a iʻole ka waikū māmā o ka wai uila (chilled) |
| ʻO ka pa'ū | ʻO ka syrup-free syrup a me nā mālama mālamaʻole iʻole iʻole nā hua i hoʻomaʻemaʻeʻia |
| Coconut | Ka hapa hapalua i makemakeʻia (e hoʻoulu e hoʻonui i ka 'ai) |
| ʻO ka palaoa palaʻa | ʻO Graham cracker craugh |
| ʻAiʻia ka hua i ka syrup | ʻAiʻia ka hua i ka wai a iʻole ka wai |
Nā manaʻo kōkua nui no nā Desserts Healthy
Me nā mea i hoʻomaopopoʻia ma luna nei, ponoʻoe e hoʻemi i nā calories i kāu mau mea punahele. Akā,ʻaʻole kokoke i kaʻaina'aʻalehu e pono loa no kāuʻai. Akā, hiki iāʻoe keʻoliʻoli i kahi hana hewa-ʻole inā e hoʻomanaʻoʻoe i kekahi mau manaʻo:
- ʻO ka mana o ka mana ka kī. Hiki iāʻoe ke pāʻani i nā meaʻaiʻoluʻolu e like me kou lōʻihi i ka hanaʻana. Ponoʻoe eʻai wale i kahi wale nō o kāu meaʻai punahele i'ūniʻia-a maikaʻi paha, eʻai wale i ka hapalua!
- E hoʻoneʻe i ka'ōmole. ʻO kekahi manawaʻaʻole ia i ka'aʻaʻalehu i hoʻomoʻaʻia akā, i nā kāpili i hoʻonui i ka momona a me nā calories. No laila e'ānai i ka hau, e'ōleloʻole i ka pīpīʻana, a hoʻopakele i nā kīpī baleka no kekahi lā'ē aʻe.
- Ulu ka hua i nā hua. Makemakeʻoe e hoʻonui i kaʻaʻa momona aʻoi aku ka nani? E hoʻohui i nā hua! ʻAʻole i ka liʻiliʻi wale ka huaʻai i nā calories akā hāʻawi pūʻia hoʻi i ka fiber-mea lawelawe e kōkua iāʻoe eʻike wikiwiki aʻe.
- E hoʻomaka me ka hoʻolālā haʻahaʻa loloa. ʻOiai e hiki iāʻoe ke hoʻohana i nā pani hakahaka no ka hoʻololiʻana i ka papahele maʻamau, i kekahi manawa maikaʻi ka hanaʻana i nāʻaʻa momona i loko o nā calorie. Hiki i nā meringues, he lawaiʻa loloa maikaʻi loa. Aʻo ka'āpanaʻai'ānela he mea haʻahaʻa loa ia i loko o nā calories a hiki keʻoluʻolu i kou nihoʻono. Ināʻoe eʻimi ana i kahi meaʻai hoʻonanea hoʻolālā kūʻona maikaʻi, e nānā i kēia papa kuhikuhi o nā meaʻahaʻaina kalo-calorie . Eʻike nō pahaʻoe i kekahiʻano haʻahaʻa haʻahaʻa e hanaʻia me kēia alakaʻi kumu hoʻokipa momona a me ka pūnaewele momona haʻahaʻa .
Puna:
Armstrong, Cheryl H., MBA, RD. Kula Hanā Kulaʻo Purdue. "Nānā 20 Huakaʻi Lapaʻau" (Handout) Nā'Uihana Ola a me ka Haʻawina Haumāna no ka Hōʻiliʻili Meaʻai.