ʻO nā lālā i ke kāleka
ʻO ka syrup chocolate e hoʻopiha i ka wānana no ka chocolate, aʻo nā huaʻopa he waiwai nui i loko o ka huaora a me ka fiber. Mahalo i kēia huiʻana, hiki iā ia ke loaʻa i nā'āpanaʻai lima i manaʻoʻia no ka lā.
Pehea e hana ai i kahi meaʻai
E hoʻopili i nā kīpona 8 i loko o 2 tbsp. nā puna o ka sugal kaloka a me ka paila. ʻO ke kumu waiwai kūpono ma ka lawelaweʻana (8 mau hua'iliaki nui a me 2 punetēpē kahi paʻakai paʻakikī momona):
• 3% momona (0.5 g, 0 g mau momona)
• 93% mau'ōpona (33 g)
• 4% protein (1 g)
• 4 grams o ke fiber
• 20 mau mīmaila
• 1 mau hao
• 26 maupaʻa o ka sodium.
He ala maikaʻi kēia e hoʻopiha ai i ke aloha o ka balekale, kokoke me ka loaʻaʻole o ka momona. A ināʻoe eʻoki i kahi huapalapala i loko o ka wailekaʻeleʻele i hoʻoheheʻeʻia, e loaʻa hoʻi iāʻoe kekahi uku hou o nā antioxidants.
ʻO ka poʻe leʻaleʻa o lemon ice cream ka momona momona
Uaʻike wau i kēia pāʻina "meaʻona wai", e noho ana ma kaʻauwai i koʻu manawa e hoʻomaha ai i ka Caribbean. He maikaʻi a ma ka manawa like e hānai ai i ka meaʻai. I kekahi manawa wau e 'ai ia mea mai ka wai'alanika - heʻano kupaianaha ka hopena.
Pehea e hana ai i kahi meaʻai
Hoʻohui i 450 g o ka waiʻu momona liʻiliʻi me ka meaʻole a 230 ml o ka lemonade i hoʻonaninua i ka maloʻo, e komo i loko o 6 mau kiko no ka hauʻuma a hoʻokuʻu. ʻO ke kumu waiwai maʻamau no kēlā me kēia lawelawe (1ʻano no ka ice cream):
• 0% momona
• 83% mau'ōpalu (23 g)
• 17% protein (5 g), fiber i kahi'āpana liʻiliʻi
• 153 mg o ka mea konai
• 0.34 mau kēme hao
• 60 mg o ka sodium.
Loaʻa i ka Yogurt ka nui o ke kelekika e like me ka hauʻopa, akāʻaʻole loa he momona. ʻOiai he mea hōʻoluʻolu nui ka lemonade,ʻaʻole kokoke e hāʻawi iā mākou i nā meaʻai. No ka hoʻonuiʻana i ka hua'ōlelo o ka huaʻaina C, e hoʻonui i nā hua hou a iʻole ka wai puna lemoni i ka pāpī ma mua o ka kauʻiaʻana i loko o ka pahu pāʻani.
"Pau"'ōkiko pauka
Pehea e hana ai i kahi meaʻai
E hoʻokuʻu i hoʻokahi kīʻaha o ka mea i hoʻomalokaʻoleʻia i ka paukena puree (nā pīlaʻi no nā keiki hānai) a me ka'ōpala 1 puʻupuʻu momona momonaʻole no ka pudding manawa. Hoʻokomo, hoʻoulu mālie, 2 mau kīʻaha o ka waiu waiū, he pinch of cinnamon, nutmeg a me ke kō e pāʻani i kaʻai. E kau i ka pāpili ma kahi i hoʻomākaukauʻia mai ka papahana paila palaoa momona o ka palaoa a me ka hoʻopihamaha ma kahi liʻiliʻi no 30 mau minuke, a laila hoʻonaniʻia b st. nā puna o ka'ōmole pākī.
ʻO ke kumu waiwai kūpono no kēlā me kēia (1/6 pie):
• 26% momona (7 g, 1 (5 mau momona piha)
• 66% mau'ōpalu (41 g)
• 8% protein (5 g)
• 1.5 maumu o ke fiber "121 mau momona
• 1 mīkini hao • 403 mg o ka sodium.
ʻO ka manaʻo o kahi meaʻai meaʻai
ʻO kahi'ōmole o ka paukena kalo i loko o ka nui o nā meaʻai A a me C, potassium a me ka fiber, aʻo kēia mau mea a pau - 83 calories. A no ka hoʻomaikaʻiʻana i ka pudding a me ka waiū,ʻo ka hoʻopihapiha heʻano kūpiko me ka palakoʻole a me ka cholesterol, i loko o ka'ūmū a me nā hua mai ka papa hana kahiko o ka palakin pie.
Pāpī'alapī
Wehe i ka pūʻali mai ka hapalua o ka'ōlē unpeeled (hoʻohana i nāʻano o nā'ōleʻa e mau mau ana i ka wā e hana ai i ka meaʻai) a hoʻopiha i ka 1 teaspoon o ke kōkoʻomaʻu a me ke kui o ka kinamona; e hoʻokomo i ka'ōhiʻa ma loko o kahi kīʻaha wela a me ka uhiʻana i kahi kīhini kuki. E hoʻopaʻa i ka mīkiniʻenehana no kahi o 2 a 4 mau minuke; E lawe i waho o ka umu a hoʻolimalima i ka 1/2 cup of yogurt van fat fat.
Nā mea waiwai kūpono no kēlā me kēia lawelawe:
• 0% momona,
• 90% mau'ōpalu (32 g), "10% protein (4 g),
• 2 g fiber,
• 313 mg o ka calcium,
• 0.4 mau mika o ka hao,
• 46 mau konaika.
ʻO ka manaʻo o kahi meaʻai meaʻai
ʻOiai ka mālamaʻana i ka'ōlaʻi'ōpiopio, e loaʻa iāʻoe ka nui o nā fiber. Aʻo ka waina ka mea e hāʻawi mai i ka protein a me ka calcium.
ʻO nā hua liʻiliʻi
I ka papa hanaʻai, e hoʻohui i hoʻokahi kapu o ka waina a vanilla momona liʻiliʻi, 1 kalani o nā hua maloʻo (e like me ka mango, pīkī, a me nā hua) a me kahi sugar sugar substitute, whisking to a thickness, equality.
Nā mea waiwai kūpono no kēlā me kēia lawelawe:
• 3% momona (1 g momona piha)
• 86% mau'ōpalu (57 g)
• 11% protein (7 g)
• 4kehā
• 92 mg o ka sodium.
ʻO ka manaʻo o kahi meaʻai meaʻai. He ala maikaʻi loa ia e loaʻa ai ka nui o nā fiber, huamera a me nā minera mai kāu mau mea maloʻo maloʻo. A e hāʻawi kēia mau meaʻai iāʻoe me ka hapalua o ka waiwai o kāu mau lā i ka 1,000 mg o ka calcium.
ʻO kaʻaila Soya a me ka paʻi pī-paʻakai
E puhi i ka hapalua o ka'ōmole palaoa palaoa a kau ma luna o ka palaoa. he spoonful o kaʻaila wahie a me ka 1 tbsp. ka puna o ke pāleti beka.
Nā mea waiwai kūpono no kēlā me kēia lawelawe:
• 30% momona (4 grams, 0.7 g momona momona)
• 57% mau'ōpona (18 g)
• 13% protein (4 g)
• 3 g fiber
• 102 mau mika o ka calcium
• 1 mau hao
• 241 mg o ka sodium.
ʻO ka manaʻo o kahi meaʻai meaʻai. ʻO kahi'oʻano palaoa nui kahi kumu maikaʻi loa o ke fiber, ka huamaila B a me nā'aleʻaleʻa maʻamau e hāʻawi i ka ikehu. ʻO kaʻaila melemele he kumu momona maikaʻi loa ia, kahi momona momona momona, aʻo ka pīkākiko makaleka e hāʻawi mai i ka momona nui e pono aiʻoe i ka mea liʻiliʻi loa.
ʻO ka palaoa a pau, kaʻaila a me nā hua
E kauʻia i ka palaoa 1 ka palaoa palaoa 2 tbsp. ka puna o ka pīpī liʻiliʻi momona a hoʻolimalima i ka 1/3 kapu i keʻano o nā mea i hoʻopalaniʻia i ka sliced a iʻole 2 tbsp. nā puna o nā hua.
Nā mea waiwai kūpono no kēlā me kēia lawelawe:
• 17% momona (2 grams, 0.5 g momona piha)
• 61% mau'akiʻa (16 g),
• 22% protein (5 g)
• 1.5 mau mika o ke fiber
• 66 mau konaika • 1 mau mika hao
• 249 mg o ka sodium.
ʻO ka manaʻo o kahi meaʻai meaʻai
He alakaʻi maʻalea kēia e hōʻoia ai i kaʻono a me keʻano o kahi cheesecake me ka momonaʻole. Maikaʻi, maikaʻi, e hoʻohana i nā hua hou, akā inā makemakeʻoe a pau loa i ka meaʻai, koho i ka mea e hoʻohanaʻia ai ka wai hua waina e like me ka meaʻalani, aʻaʻole ka palaoa syrup-high-fructose.