Ua nīnau nā kānaka loea mai ke kulanui o Bologna (Italia) i ka 1000 o ko lākou mau pilikāne 21 a 41 mau makahiki i ho'āʻo eʻae i ka kaumaha i kahi liʻiliʻi, e hoʻokoe ana i kaʻaiʻana. Hōʻikeʻia kekahi mea kaumaha. ʻOiai,ʻo nā mea a pau eʻai ana, ua nele lākou i ka hoihoi i ka wahine'ē aʻe, a ua loaʻa i ka loliʻana o ka naʻau: ua komo nā hale i loko o ka melancholy, a ma ka hana i hōʻea mai i kahiʻano makaʻu. Aʻo nā mea a pau ma muli o ke koiʻiaʻana o lākou e haʻalele i ka pasta - kahi pālahalaha Italian. ʻO kēlā me kēia'ākolu o ka mea pane,ʻoiaiʻo ia ka hewa, akā, hāʻawiʻo ia i kaʻaiʻole "hoʻokaumaha,"ʻaʻole loa e komo i ka pahuhopu aloha. ʻAʻole maikaʻi, hikiʻole i ka meaʻilihune ke waiho i ka lōʻihi o ka pukaʻole o kahi pāpale punahele i ka papa'āina!
Ma hope o ka noʻonoʻoʻana i nā mea hōʻoluʻolu hōʻaho o nā mea hou no ka meaʻai maikaʻi, ua hoʻoholo nā mea lapaʻau Italia i nā mōhai i hanaʻia ma ka inoa o kaʻoluʻolu a me nā mea iʻehaʻia, e like me nā manaʻo o ka naʻau, eʻoi aku ka pilikino i ke olakino ma mua o kekahi mau paona. ʻO ka mea pono,ʻo ka hoʻokuʻuʻana i 3 kaumaha nui, akā,ʻaʻoleʻo ia he 3 uku. ʻO ka Macaroni no nā Italia, e like me ka raiki no Iapana a momona no Ukrainians, he mau hua komoʻole ia. ʻOiai ma kahi manawa a ma kahi kūpono kūpono, akā pono lākou e komo i ka meaʻai i ka poʻe e ho'āʻo ana e lilo i ka kaumaha.
Mahalo i kēia haʻawina nui no ka paleʻana i kaʻai a me ka holomua i ka holomua, e'ōlelo i nā meaʻaiʻai Italian. Aʻo ka heluʻana i nā kāloi me ka hōʻoleʻana i kāu mau mea punahele eʻoluʻolu loa. E ho'āʻo wale i kēia mau meaʻai e hoʻomaikaʻi hou, e hoʻololi iki i ka meaʻai. A laila, no ka uku, me kaʻono hou o ka meaʻai maʻamau, e loaʻaʻoe i ka "mālama" pono i nā calorie! Eʻoluʻolu, e hāʻawiʻia nāʻike no nā lawelawe 4.
Pālolo me kaʻahi
He 120 kcal
E hoʻopili i ka parmesan pālahalaha, ka waiū a me ka waiū a pau me cheddar me ka momona liʻiliʻi, ka waiū a me ka waiu.
Boil 250 g o kēlāʻano pasta mai ka palaoa mai nāʻano ikaika. I loko o ka pā hohonu hohonu i ka mahana wela, e hui pū me ka 1/2 kahe waiūmū me 150 grams o ka waiu ka meaʻai. Weheʻia mai ka wela, e hoʻonui i 1 kīʻaha kīʻaha kapu, 1/2 teaspoon. punetēpō o ka paʻakai, 1/4 tea. punetēpō o ka mīnona maʻamau a me ka pepa eʻono ai. E kau i ka pīpī i loko o kahi'āpana, e hoʻopiha i ka pailaʻo ia i hoʻopauʻia, e kāpīpī i ka palaoa i ka kuhū aiʻole ka'ūpena i luna. E puhi i ka paku no 20 mau minuke ma 180 ° C.
Peheaʻoe e "mālama" i nā calories?
Ma hope o ka loaʻaʻana o nā pani hou no nā mea hou no ka meaʻai maikaʻi a me ka hōʻemi nuiʻana i ka momona o ka pā, e hoʻemiʻoe i kona waihona caloric i 300 kcal mai ke kolamu 420, a hoʻohui i ka paukena, e loaʻa i kahi 45% o ka meaʻai a me ka mea pono.
ʻO Meatloaf
Kekahi 156 kcal
E hoʻopili i ka pipi o ka honua a me ka palaoa kūmole me kaʻiʻo mīmū mai ka mea maika keʻokeʻo, ka'ōmole oat a me ka'ōnihi maloʻo.
E ho opala i ka umu a 200 ° C. Ma loko o ke pola, hui i 500 g o ka miko turkey, 2 mau hua nui, 1/2 cup of instant oatmeal, 1/2 cup of onions chopped onion, 300 g of greens spinach greens, 1 teaspoon. i ka'ōpū o kou thyme'ōmaʻomaʻo maloʻo, ka paʻakai a me ka pepaʻeleʻele eʻono ai. ʻO ka iʻa i hanaʻia i loko o ka'ōwili pepa, i pālahalahaʻia mai luna mai a me kaʻauʻa no hoʻokahi hola.
Peheaʻoe e "mālama" i nā calories?
ʻO kaʻai ka meaʻai ka meaʻai ma ka meaʻai ka liʻiliʻi ma mua o ka pipi. Hiki ke 'ai i ka meaʻai i nā meaʻai, aʻo nā'ōmole oatmeal ka mea e kōkua i ka palekana e mālama i kahi meaʻono.
Ka saladi Caesar
ʻO ke kekona 67 kcal
E hoʻopau hou i ka meaʻala a Caesar i hanaʻia me kahi lole i hoʻomākaukauʻia e like me ka mea hou.
E hoʻokuʻu i hoʻokahi hua manu, kahiʻeleʻele kālekaʻeleʻele, 1,5 teaspoons. ka puna o nā anchovies cannon, 0,5 kaona. nā puna o Diʻona ka moemona, 2 mau papa, nā puna o ka wai lemon a me kaʻailaʻaila.
Peheaʻoe e "mālama" i nā calories?
ʻO ka lole ka mea kanu kalo loa loa o ka saladi. I ka papa 2. Aia nā puna i 18 g momona! Ma kēiaʻano meaʻai,ʻo ka momona he hapalua ka nui, a ma waho aʻe o nā mea nui kalole e like me ke kōpaʻa a me ka paʻakai waiwai-paʻakū.
'Ameʻa kāpena
Ke emi nei ma mua o 115 kcal
E hoʻopihapiha i ka'opiha (kaʻaila kawa) a me ka meli moa waiwai me ka waiū mīmū, nā pīni keʻokeʻo a me ka'ōpū puna me nā mea hou no ka meaʻai maikaʻi.
E hoʻokuʻu i 400 ml o kaʻalani'ōmaʻomaʻi, 750 g kaomi i loko o kāu waiʻona, e hoʻokomo i nā'ōmole bayona 2-3 a kau i ka ahi ahi. I loko o ke pola, hoʻomohu me ka'ōmole 1 kapu o nā pī piʻa. Ke hoʻouluʻia ka'ōpū, hoʻonini i hoʻokahi kīʻaha o ka waiū 1.5% momona, ka manawa me ka paʻakai, kaʻaila pepa hou a me ka kuke no kahi mau minuke he 15. Weheʻia mai ka'ō maiʻa mai ka'ō maiʻa a me ke kī i loko o ka mea holoi me nā beans puree.
Ka berita o ka mea āu e "ho'ōla ai" i nā calories? ʻO ka pīpī'ailapī,ʻo ka meaʻole kaʻaila a iʻole ka kirīmiʻona, e lako i nā pī (kahiʻano nui o ka fiber e hoʻonāukiuki i ka hana o ka'ōpū o ka maʻihe). Hoʻololi i ka moa moa me ka mea kanu, hoʻemiʻoe i ka laweʻana o ka sodium - hoʻomahaʻo ia i ka sodium a pēlā e kōkua ai i ka waiwai waiwai.
ʻO ka hau me ka syrup strawberry (jam, jam)
Kekahi 156 kcal
E hoʻopili i ka paʻakiki lapalapa i hanaʻia me ka mīmī mai ka'āpana hou.
I loko o nāʻeono o ke kikikōkē e hoʻokomo i ka papaʻaina 1. i kahi pūpū o ka meli a paʻa i ka wela wela aʻano like ka huiʻana. E hoʻolili a hoʻolili i nā'ōmole ice cream a me kēia hui.
Peheaʻoe e "mālama" i nā calories? Ma mua o ka hōʻoleʻana iā ia iho i ka hau hau, e hoʻonui iki i ka hapa. Inā hōʻoleʻoe i ka syrup maʻaka no nā hua hou, e loaʻa ana iāʻoe me kēia meaʻaʻa momona kokoke i 100% o ka maʻamau o ka lāʻau maʻamau.