Nā mea momona momona

Inā piliʻoe i kaʻai i ka wā o ka hoʻonaʻauaoʻana a me nā haʻuki, a inā makemakeʻoe e wikiwiki i ka kaumaha, he mea nui e komo i loko o kāu mau meaʻai i kēlā me kēia lā e hoʻolako i kou kino me ka ikaika e pono ai, akā,ʻaʻole e hāʻawi i ka nui o nā calories. Pono e hoʻolālāʻia ka papahana i mea e hiki ai i ka ikehu no ka hanaʻana i nāʻoihana kino ke hāʻawi aku i nā huapiʻa (he nui nāʻano o ka meaʻai, ka palaoa, ka uala). Akā, he mea liʻiliʻi ka helu o nā momona i ka meaʻai no ko lākou loloa kiʻekiʻe loa. No laila,ʻoi aku ka maikaʻi o nā mea momona momona i loko o kaʻai.

No lailaʻo nā meaʻai ka mea momona? E hoʻomaka kākou me ka meaʻai. He maikaʻi ke kohoʻana i nāʻano likeʻole me ka pipi, ka pīpī, kaʻiʻo moa. ʻOi ka pono o ka hanaʻana i nā meaʻaiʻai, no ka mea, uaʻikeʻia heʻano kiʻekiʻe o nā meaola e pono ai no ke kino o ke kanaka a ma ka manawa hoʻokahi he mau momona momona - hoʻokahi 1.7 kaona o ka momona no 100 grams o kaʻiʻo (no ka hoʻohālikelike: 100 maumu o ka puaʻa i 33-49 grams o ka momona ). He mea liʻiliʻi liʻiliʻi o nā momona eʻikeʻia i nā huahana e like me ke ake, nā puʻupaʻa, nā mumū, ka naʻau.

ʻO ka hapanui o nāʻanoʻano i loko o kahi momona maikaʻi o nā momona, he 20 ma ka 40 grams ke 100 mau huahelu o ka huahana. No laila, 'aʻole hiki ke hoʻokomo' ia kēia huahana i ka papaʻai meaʻai o kahi kanaka maʻa.

No ka hanaʻana i ka iʻa, kaukui, poliki, hānai, cod, hake, pike kūpono loa. Inā makemakeʻoe eʻae i ka kaumaha ma o ka hoʻohaʻahaʻaʻana i nā mea caloric o kaʻai, he mea makemakeʻole ia e hoʻomākaukau i nā kuka mai nāʻano iʻa likeʻole me nā mea momona momona -ʻele, keokeo, hānai.

Mai nā huahana lawaiʻa he mea makemake ia e koho i nāʻano me nā mea momona liʻiliʻi (e like me ka kūʻaiʻana i kaʻaila kawa he 10% momona ma kahi o ka 20-25% momona) aiʻole nā ​​hua liʻiliʻi momona (i kēia manawa ma nā hale kūʻai kūʻai nui hiki iāʻoe ke loaʻa i ka waiū momona momona, yogurt, ka nihi).

Loaʻa nā māmalaʻai a pau a me nā mea bakena i kahi haʻahaʻa momona liʻiliʻi - e pili ana i 1 a 1.5 grams no 100 grams o ka huahana. Hiki ke nānāʻia ke kiʻi like no ka'ōpala -ʻo ka momona o ka momona i loko o ia mau meaʻaʻole ia iʻoi aku ma mua o ka 1 i ka 3 grams no 100 mau huahana.

Akā, hiki keʻaiʻia nā mea kanu a me nā huaʻai me kaʻole o ke ākea a me ka makaʻuʻole i ka loaʻaʻana o ka kaumaha kaumaha - kokoke loa i loko o lākou a pau i lalo o ka hoʻokahi momona o ka momona no 100 g hua. Eʻae waleʻia kekahi mau kapu no nā mea kanu wale nō, aʻaʻole nō hoʻi ma muli o kaʻikeʻana o nā momona (he haʻahaʻa haʻahaʻa loa ko lākouʻenehana i loko o ka'ōmaʻomaʻo - he 0.4 ka'ōmole wale no 100 grams o ka huahana), akā, no ka kiʻekiʻe o ka mākiko. Hiki ke maʻalahi i kēia'ōpona'aleʻa, no laila, eʻai ana i ka nui o nā uala e hiki ke alakaʻi i ka hoʻonuiʻana i ke kaumaha o ke kino.

ʻO ka mālamaʻana i nā'ōlelo a pau i'ōleloʻia nei e kōkua iāʻoe i ka nele i nā kaona nui ma o ka hoʻokomoʻana i nā pāʻina menu mai nā meaʻai iki i ka momona.