Nā mea'ai ola'ai: pehea ka nui o ke kinetona i loko o ka umauma moa?

Moa umauma - he kupanaha dietary huahana, mai a oe ke kukeʻana i kekahiʻano o ke kiaha. Loa'a ka momona i kūpono i nā wāwae, nā'ēheu a me nā mea'ai'ē a'e o ka manu, i ka loa'a'ana o nā'ano'ono like. 'O ka po'e e make a makemake'ole paha e ho'onui i kā lākou'ai me ka nui o nā mea'ai holoholona, ua kūpono ka umauma mīkini. 'O ka mea i puhi'ia a puhi'ia paha i ka palaoa,'o ia ka hopena maika'i loa no ka'aina awakea a lawelawe paha i ka'aina ahiahi. About pehea ka nui o ke kumuʻiʻo ma ka moa umauma, e like me ka pono me ka ikaika a me ka 'aiaola waiwai o ia huahana, oe e aʻo mai i kēia 'atikala. Ma ka ho'ohana'ana i kēia mea'ai, e lako i nā mea'ai me ka momona li'ili'i. 'A'ole anei'o ia ka mea e pono ai?

Nānā Mea Ola

'O ka umauma'ōpū he 110 kcal wale nō 100 grams o ke kumukū'ai, akā mai ka momona e loa'a iā'oe 11 kcal (ua like kēia me 1.2 g momona no 100 grams o ka'i'o), a'o ka meaola ma loko ua like ka 23 mau kiki! Me ka mana'o o ke kino e pili ana i 80 maukani o kēia mea'ai nui ma kēlā lā kēia lā, hiki ke helu'ia i 300 maumu o ka huahana i no'ono'o'ia e kōkua iā'oe e loa'a. 'Ike i ka nui o nā kinipona i loko o ka umauma moa, nā mea'aka'a a me nā kānaka e pono ai i ka mea'ai me nā mea'enela ki'eki'e a ma ka noho'ana paha i kahi mea'ai kūpono, hiki ke helu i ka nui o ka'ai'ana o kēia'i'o i ka lā.

Sayings ono dietary mau kīʻaha o ka moa umauma

Kela a me keia lā, eʻai moʻa ai ka nani manakā, no laila, i kekahi manawa e hiki ĸokoĸa ana nä pane i kou 'ike a me kukeʻana i ka moa i loko o holika meaʻai kākele. I ka manawa ho'okahi,'a'ole pono e puhi'ia ka'i'o. Ho'omākaukau'ia ka pākaukau ma nā papa'elua: ho'omaka mua'ia ka umauma, a laila ninini'ia me ka'a'ahu'awa maemae a me ke kohu. No ka kuke'ana, pono'oe:

• 'O ka umauma a pau ma ka iwi a me ke'oki (300 g);
• 100 ml o ka meli'ele'ele me ka 10% momona o ka momona;
• 1 li'ili'i nui o nā'omela;
• Nā mea'ala - ka pa'akai, ka lālā ba'a, ka pepa'ele'ele (e'ono).

Pono mua'oe e ho'olapalapa i ka'i'o. No ka hana'ana i kēia, waiho i ke anuanu, ka wai li'ili'i, e kau i ke kapuahi a me ka kuke no 15-20 mau minuke. Mai kahe - i kēia manawa, e lilo ka umauma i maloo a pa'akikī. Ma hope o ka'oki'oki'ana i nā'āpana li'ili'i, ho'okomo mākou i loko o kahi kāpena'oko'a, e ho'opiha i ka'aila kawa, e ho'opili i ka'alani i kālai'ia i mua a me ka'ōni'a i'ōwili'ia i ka'ōni'oni gula, ka wā me nā mea'ala - ka pa'akai, ka pepa'ele'ele a me ka ba'a. A laila, ninini i ka wai (pono ke uhi i nā hua e like paha me 2/3) a waiho i ke kapuahi no 15 mau minuke ma ke ahi wela. Ke ho'opau'ia ka nui o ka wai, ua mākaukau ka pā. Hiki iā ia ke'ai'oko'a, ai'ole i'oi aku ka maika'i o ka mālama'ana i nā hua'ai i kāpili'ia no kekahi mau mea, ai'ole me ka hua palaki'ai māmā. 'O ka'ike i ka'ike e pili ana i ka nui o ke kinona i loko o ka umauma moa, he ma'alahi ke helu e hā'awi'ia kēia pā'ani iā'oe me kahi 70 maumu o ka waiwai waiwai,'o ia ka mea ma'amau i kēlā me kēia lā. He mea ma'alahi, maika'i a maika'i.

Uku salame me ka umauma mīkini

Me nā'ano hana like'ole no ka kuke'ana i nā kī'aha mai kēia mea'ai, pono'oe e nānā i ka salad. He mea ma'alahi kāna'ai a he mālamalama, a he nani loa ka mea'ono i'ole he mea ho'ohilahila e waiho i ka papa'aina. E ho'omākaukau:

• 500 g o ke kīpī'ūpī (i ka hana'ana i ka mea'ai, heluhelu i ka papa hana mua);
• 50 g haulaele peeled;
• 1 ka li'ili'i o ke kālaka;
• Kaomi'ala no ka ho'oulu'ana;
• Nā puna - pa'akai a me ka pepa.

'A'ole hiki ke hana i ka 10 mau minuke -'oki'oki i ka umauma o ka umauma i nā'āpana li'ili'i a i'ole i māhele'ia i loko o nā fi'ili'i lahilahi. Kui'ia nā mea'ai i loko o kahi mīkini kolo a i'ole me ka pahi. E ho'onui i ka'i'o. Kāleka'ia ka papahele ma ka papapalapala a ho'ouna aku i kahi saladi, a laila ninini i ka nui o ka nui o ka'aila kawa. 'Oi, pa'akai a me ka pepa e'ono. Hiki ke ho'oulu'ia'ia nā salamālā me nā greens -'āhi'oki'āpala,'ele'ele'ōma'oma'o a me ka pā pā. 'Ike i ka nui o nā kinetona i loko o ka umauma moa (e pili ana i 23 g no 100 g hua i ho'opiha'ia), e helu i ka waiwai waiwai o ka pā. 'O ka holo'ana mai ka'oia'i'o o ka lawelawe'ana o ka salana he 150 g, a laila, me ka'ono e'ai ana iā ia, loa'a iā'oe 34.5 g o ka meaola maika'i. E hō'oia'i'o e ho'ohana i kēia (a i'ole nā hopena'ē a'e e like me kā mākou) e'olu'olu i nā'ohana a me nā hoaaloha'a'ole wale me nā mea'ai'ono a'ai wale nō.

I kēia manawa,'ike'oe i nā mea nui e hiki ai ke hā'awi iā'oe a me ka umauma moa o kou'ohana. 'Ehia mau kinetona! 'A'ole kokoke i nā kalo (e like me nā'ano'oko'a o nā mea'ai) me kahi'ano hoihoi. Pono e ho'omaopopo'ia kēia no ka po'e mālama i ka mea'ai maika'i no ka'ohana a pau.