Nā Pahuhi Kūpono no kahi Nutritious a me Delicious PB & J
ʻO ka pīkī pī pēpē a me ke kāpuni awaawa, he mau'āpana keʻokeʻo heʻeleʻele keʻokeʻo, he kīʻaha nui o ka pīniʻeleʻele aʻelua aʻekolu mau pupuhi o ke kele. ʻAʻole pahaʻo ia ka meaʻoi aku ka maikaʻi ma ka honua eʻai, akā,ʻaʻoleʻo ia he meaʻino loa. ʻO ka pīpī pēpē kahi kumu maikaʻi o nā momona a me nā mineral momona. ʻO nā pilikia nui,ʻo ia ka helu helu kalo kiʻekiʻe a me ka nele o ke kaula mai kaʻaila maʻemaʻe kahiko kahiko.
Akā, me nā'anikuaʻelua e hiki iāʻoe ke pāʻani i ka PB & J pono e hoʻopauʻole i kāuʻai.
E hoʻomaka me ka palaoa maikaʻi
Hoʻomaka kēlā me kēlā me kēia kāpena i kekahiʻano o ka berena, e like me ka PB & J. Kūʻaiʻia kaʻaila keʻokeʻo me ka palaoa i hoʻomaʻemaʻeʻia,ʻo ia hoʻi, ua hoʻopauʻia ka lālā o ka palaoa a ma mua o ka hanaʻiaʻana o ka palaoa. ʻO ka palaoa i hanaʻia me ka palaoa maikaʻi i lōʻihi ka lōʻihi ma mua o ka palaoa palaoa a pau a me kēlāʻano māmā māmā e aloha nui ai nā kānaka. ʻO kaʻeleʻeleʻeleʻele ka pilikia nui o ka waiwai kūpono ma muli o ka holoiʻana no ka mea ua hoʻoneʻeʻia nā mea maikaʻi ma ka hana. ʻOiai ua hoʻonuiʻia kekahi o nā meaʻai e ka hoʻonuiʻana i ka palaoa,ʻaʻole ia e maikaʻi iāʻoe e like me ka palaoa i hanaʻia mai nā meaʻai palaoa .
Ināʻoe e noʻonoʻo i ia mea, e pili ana i ka berena keʻokeʻo e paʻa mau i ka sandwich aʻaʻole hoʻi he nui kahiʻono o kāna mea pono'ī. Ināʻoe eʻoki i kāuʻeleʻele keʻokeʻo no ka 100-ōkene ka palaoaʻai piha e hōʻano aiʻoe i kahi meaʻono maikaʻi i kāu sanwikiki.
ʻO ka nui o nā hale kūʻai kūʻai e lawe i nāʻano he nui o ka palaoaʻai āpau e hiki ai iāʻoe ke koho i ka palaoa a me ka palaoa maikaʻi, aiʻole e koho i kahi pā i hanaʻia me kahi mea ho'āla o kaʻohi piha me ka palaoa a me ka palaoa. Ināʻaʻoleʻoe i loko o ka pōʻaleʻale, hiki iāʻoe ke loaʻa i kahi maikaʻi maikaʻi e hōʻiliʻili i nā paʻipaʻi wela kiʻekiʻe me nā meaʻono.
ʻO kekahi poʻe meaʻai meaʻai ka meaʻaiʻole makemake i ka palaoaʻohi liʻiliʻi o kēlāʻano kēiaʻano, akā,ʻaʻole pono ka hihia no ka mea hiki iāʻoe ke kūʻai i ka berena keʻokeʻo i ka palaoa no ka palaoa. ʻO ka palaoa a pau he palaoa keʻokeʻo e hanaʻia mai kahiʻano palaoa iʻoi aku ka māmā i ke keʻo a me kaʻono o ka'ōpala.
Holo i ka Peanut Butter
I ka manawa eʻoki aiʻoe i kāu berena, ua hiki i ka manawa e nānā i ka pīkī paʻa. ʻO nā mea a pau, he hua maikaʻi maikaʻi ka pīnī pēpē i nā manawa a pau āu e koho ai i kahi brand i hāʻawiʻole i ke kō. Ma hope o ka mea a pau, he meaʻono loa ka pīni pīnati, no lailaʻaʻole pono ke kō. ʻO ka'enela pīpī pīpī me ka pīpī pīpī ka mea likeʻole, no laila e koho i kēlā me kēiaʻano āu i makemake ai.
ʻO kekahi koho'ē aʻe,ʻo ka hoʻohanaʻanaʻo ia i ka'ūpaka pa'ū i hanaʻia mai nā huaʻokoʻa ma waho o nā momi, e like me ka wai'alemona. ʻAʻole nui kaʻokoʻa ma waena oʻelua mau mea e pono ai ka'ōlelo , akāʻo ka wai'alemona he mea leʻaleʻa maikaʻi ia e paʻa pono ana i ka'ōpala. Hiki iāʻoe ke loaʻa i ka cashew a me ka wai pipi ma ka nui o nā hale kūʻai.
ʻO ka pīkī a me ka pipi momona ka meaʻai, akā i ke kiʻekiʻe i nā calories, no laila ināʻoe e nānā ana i kou kaumaha, he mea nui e mālama i ka nui o kāu lawelaweʻana. A inā ua haʻiʻiaʻoe e pale i ka sodium, e hele no kahi mīkini e hōʻokiʻole i ka paʻakai.
Ma keʻano maikaʻi, ma nā kumukūʻai he nui paha, hiki iāʻoe ke'ōniu i kāu pēpē pila pēpē aiʻole ka pipi momona mai nā pūpū nui. E hōʻoia i ka'ōʻaiʻai nui no kēia koho. ʻAʻole ia e hoʻohui i ka paʻakai, nā meaʻala, a me nā mea hoʻomalu.
E hāpai i ka huaʻaiʻai i ke kele
Hoʻomoeʻia kahi pahu wai o ke jelina mai ka waiʻona, ka sugar, a me ka pectin. Ma ka'ōlelo Nutritionally, ke loaʻa wale neiʻoe i nā calories mai nā suʻi i hoʻohuiʻia, aʻaʻohe ahi. ʻAʻole paha eʻono i nā mea nui a koe wale nō he hana nui loa.
He aha ka manaʻo maikaʻi? E hoʻohana i ke kōmi kōmaʻi maʻamau ma mua o ke kele. E koho i kahi hua maikaʻi maikaʻi i hanaʻia me ka hua wale nō aʻaʻole loa he kī.
ʻO ka hua o ka hua ka meaʻono me kaʻono aʻole ka hāʻawiʻana i ke kōkoe eʻoki i nā calories a ma ka loaʻaʻana i kekahi ohe. ʻOiaʻiʻo, me ka hoʻolahaʻana i ka hua o ka maikaʻi, uaʻonoʻoe i ka hua ma mua o ka kōkeke goopy.
Hiki iāʻoe ke hoʻokuʻu i ka jelina a pau a hoʻomāhuahua i nā hua hou a i maloʻo paha i kāu sanwikiki. ʻOiai,ʻaʻole ia he PB & J hou, akā, he meaʻono me ka pīkī pēpēʻia, he kānanaʻalani paha, aiʻole hiki iāʻoe ke kau aku i kāu sawasa me nā huawaina a iʻole nā'ōpalaʻalani paha.