ʻO kahi mea e hoʻopiliʻia heʻalani pālahalaha a lahilahi e hiki ke hoʻopaʻaʻia a puni nā meaʻai a lawelaweʻia e like me ka sanwiti. Ua like nā wīwī a me keʻano likeʻole me ka palaoa tortillas, akā ua loaʻa pū lākou me nā meaʻokoʻa'ē aʻe e hoʻopili ai i kahi meaʻalaʻuʻuku, e like me ka'ōnihi a iʻole ka'ōmato.
Hana likeʻole nāʻona me ka'āpana palaoa; hana lākou i nā meaʻai a me nā kīʻaha ma kahi hoʻokahi, no laila hiki iāʻoe keʻai ia mau mea me ka hanaʻole i ka mīkini piha, akā, makemake lākou eʻoi aku ka maikaʻi.
Hiki paha iāʻoe ke nānā aku i kahi mea i hoʻopihaʻia me nā puaʻa hou o ka puaʻaleʻa a iʻole ka umauma lūkū, nā'ōmato, a me ka paʻi wale. ʻAʻoleʻoe iʻike i ka hoʻopiliʻiaʻana i nā mea momona momona a me nā pūpū o ka paʻakai pa'ū. Akā, he pāʻina paha nā mea i uhiʻia? Loaʻa iā lākou ko lākou kūlana maikaʻi?
ʻAʻole paha.
Ma luna o kaʻili,ʻaʻohe mea nui loa ma waena o ka berena a me ka lole. Hanaʻia nā meaʻelua me nā mea like, aʻo kaʻoi loa o kaʻokoʻa,ʻo ia ka berena hū me ka palaoa a me ka pāpale. Ke hāʻawi aku nei lāua i kahi fiber liʻiliʻi (hou inā e hanaʻia me ka palaoa maikaʻi), a me nāʻano huaora a me nā minela, akā ināʻoe e nānā pono aku, eʻikeʻoe i ka berena e puka mai i mea e loaʻa ai ka meaʻai waiwai.
Nā Nānā Kūikawā Manuahi ma waena o Wraps a Bread
Ke nānāʻoe i nā lepili Nutrition Facts , eʻikeʻoe i kahi kāpuni hoʻokahi eʻoi aku ka nui o nā calorie ma mua oʻelua mau paʻi pāʻina bakupa.
ʻO kahi nui o kaʻupena e pili ana i ka calorie 220, no ka mea,ʻelua mau paona e pili ana i 150.ʻO ka mea hoʻokahi, e pālua ka nui o ka sodium (ma kahi 350 a 400 miligrams per wrap), he mea nui kaʻikeʻana no ka poʻe i paʻakai i nā meaʻai. no ka mea, ua hoʻoholo ia i nā mea āu e hiki ai ke hoʻohui i ka hoʻopiliʻana a mālamaʻia i ka sodium .
E nānā i ka papa inoa meaʻai. Hoʻohanaʻia kekahi mau mea me kaʻaila hinu, kahi kumu momona. E'ōleloʻia paha ka inoa o ka'Ōlelo Nutrition Mea kahi momona momonaʻole inā he emiʻi ka liʻiliʻi ma 0.5 milligram ma ke ana. No laila,ʻaʻoleʻoi, akā, maikaʻi ke keʻakeʻa i kēia mau puʻupuʻu .
No laila, inā makemakeʻoe i kāuʻai,ʻaʻole pono e wehe iā ia no ka'ōwili. Maikaʻi paha ia noʻoe, a iʻole ma ka liʻiliʻiʻaʻoleʻoi aku kaʻino. ʻO ka'alakiniaʻokoʻa i hanaʻia me nā momona pīpī e like me ka turkey a me ka umauma mū, nā mea hou a me nā greens, a hoʻopau i ka mākeke a me kahi mayo paha he meaʻono a maikaʻi noʻoe.
Akā, aloha wau i kuʻu mau huhū!
Aloha, ua maikaʻi. Hiki iāʻoe ke hoʻomau i kaʻai. ʻAʻole ponoʻoe e hoʻololi i ka berena ināʻaʻoleʻoe e makemake, akā eia nā mea nui e noʻonoʻo ai i ka wā āu e kūʻai ai a kūʻai ai paha:
E nānā i nā mea i hanaʻia me kaʻailaʻole i kālaiʻia, a koho i nā wīkeke i hanaʻia me ka'ōpalaʻokoʻa no kahi lāpili hou. Hiki iāʻoe ke kūʻai i ka'ōmaʻomaʻi a iʻole ka'ōniʻahu ke hoʻopiliʻoe inā makemakeʻoe i ka'ōpala, akā,ʻaʻole he kumu waiwai'ē aʻe no ka meaʻaʻole i emiʻole ka nui o ka'ōmato a me ka'ōlaʻi paina,ʻo ia wale nō e hoʻonui i ka lanu a me kahi meaʻono.
E noʻonoʻo i ka nui o ka nui o nā mea e hoʻopihapiha ai aʻaʻole e hoʻonui i kāu kāpili me nā hoʻoulu kiʻekiʻe kalo.
Inā makemakeʻoe i ka pōloli hou, e hoʻopiha i kahi wahi'ē aʻe me nā'ū lauʻuʻu aiʻole nā meaʻeleʻele maikaʻi ma mua o ka hōʻona hou, ka lole, a me kaʻaila.
Hiki iāʻoe keʻimi i kahi kāpena maikaʻi i ka papa'āina ke wā eʻai aiʻoe i kāu hale punahele. Hoʻopaʻa i ka helu kalori a hoʻemi i kekahi momona ma ka noiʻana i ka hapalua o ka maʻamau maʻamau a hoʻopau loa paha. E mālama iāʻoe i ke olakino ma ke kauohaʻana i kahi kaumona liʻiliʻi a iʻole kekahiʻaoʻao o nā mea'eleʻaleʻa ma kahi o ka fīla Falani.
Ke waiho ka mea i hoʻopihapihaʻia e hōʻike i ka papa ma kāu papaʻaina, a heʻano nui ia e hānai ai i nā kānakaʻelua,ʻo ia paha. No laila, e lawe i ka hapalua o ia home meʻoe a loaʻa iā ia no kaʻaina awakea i ka lā aʻe.
A iʻoki i kahi'ōwili me kāu hoaʻai.
Nā Haumākana a me nā Delicious Wraps hiki iāʻoe ke hana ma ka home
ʻO ka hapanui o nā salakeke a iʻole he hui pūʻia o ka meaola maikaʻi (kaʻiʻo, ka moa, iʻa, a legumes ) aʻo kekahiʻano o ka veggie e hana i ka hana hoʻopono. ʻO ka hapa nui o kāu pēpili e kau i nā greens a i nā mea hānai a kau aku i kahi lole pale wale no ka meaʻono. E ho'āʻo i kēia mau hui pūnaewele ma luna o nā huapalapala a pau loa :
- ʻO ka hapalua o kaʻaha kulina mīpala i mīpala i ka moa, ka nui o ka līmī Romaine, ka punetuni aʻelua paha o nā pāpale salame Caeser, a me kekahi mauʻala o ka pī Parmesan.
- ʻO kekahi hapalua o ka umauma lūkū kululuʻeleʻele, hoʻokahi'āpana o ka baʻa baʻa, ka nui o nā lūlū'ōmaʻomaʻo'ōmaʻomaʻo a me kahi pāpale hanu.
- Hoʻokomoʻia ka umauma a me ka hapalua o ka moa o ka moa me ka mīkini Buffalo Wing, ka meaʻiole kaʻi, ka nui o ka letus, a me ka punetune aʻelua paha o ka lole lole uliuli.
- ʻO kāu pāʻani mea kanu maikaʻi, e like me nā'ōmato palaʻau,'okiki, kāloti i kālakiʻia, a me nā kukama, i hui pūʻia me ka'ōmole'ōmaʻomaʻo a me kahi pāpale nani Italian.
- ʻO ka huiʻana o nā mea'ūpī a me nā'āpīpi i kāpīpīʻia a me ka kīʻaha 1/4 kapu mozzarella. ʻO luna me ka wīne balsamic.
- Kāpenaʻokiʻoki i ka mīmū maunu,ʻelua punetēpu o ka hummus a me ka'ōpala paʻi a me ka'ōmato.
- ʻO ka hapalua o kahi liʻiliʻi liʻiliʻi o ka hoʻomaʻamaʻaʻana i ka 'albacore tuna, hoʻokahi kōpune o ka mayo, ka hau māma i hoʻopaʻaʻia a iʻole ka leka uila.
- ʻElua aʻekolu mau'uneke o ka lomona (maikaʻi no ka'ōpala salmon), nā pī hou,ʻelua aʻekolu paha paʻipaʻi piha a me ka punetēpalua aʻelua paha o ka hulu cheese.
- ʻElua mau hua, i'ōwiliʻia me ka'ōmū maloʻo maloʻo, a me kaʻaila kukui o ka tīhi wā.
Pehea e pili ana i Gluten-Free Wraps?
Hiki iāʻoe ke loaʻa pū i ka hoʻopili palaoaʻole i hanaʻia me ka laiki, ka palaoa, quinoa, a me ka palaoa palaoa. Hiki iā lākou keʻike i nāʻike kūpono a me nā helu calories, no laila eʻike pono e heluhelu i nā lepili i ke kūʻaiʻana no ka hoʻopili palaoa-freeʻole a glutenʻole.
> Kālā:
> HuiʻAmelika. "Trans Fats." Hōʻikeʻia i kaʻOkakopa 7, 2015.
> Ka 'Oihana Hoʻonaʻauao'AihanaʻAmelika Hui PūʻIa. "'AlahuiʻIkeʻIke USDA."