ʻO 12 mau mea pani hakahaka maikaʻi loa no ka waiū waiu

Anter

• No ke aha ʻoe e makemake ai i kahi pani
• 1-4: Nā Mea Hoʻololi Waiwai
• 1. waiu
• 2. Pālima
• 3. Hapalua a hapa
• 4. waiū pauka
• 5-12: ʻO nā koho waiu ʻokoʻa ʻole
• 5. waiu soya
• 6. Waiū Laiki
• 7. nā waiūpaʻa Nut
• 8. Waiū Oat
• 9. Waiū Flax
• 10. waiū Hemp
• 11. Milk Quinoa
• 12. Waiu niu
• He aha e noʻonoʻo ai i ke koho ʻana i kahi pani
• Ka Laina Lalo

ʻO ka waiū evaporated kahi protein-protein, waiū momona momona i hoʻohana ʻia i nā papa hana he nui.

Hana ʻia ia e ka hoʻomehana ʻana i ka waiū maʻamau e kāpae ma kahi o 60% o ka wai, e hana ana i kahi mana o ka waiū i concentrated a me caramelized liʻiliʻi.

Hoʻohana pinepine ʻia ia i ka hoʻomoʻa ʻana, nā mea ʻono, nā mea ʻai a me nā mea ʻono a i ʻole hoʻohui ʻia i ke kope, tī a me nā mea leʻaleʻa no ka waiwai hou aku.

Eia nō naʻe, nui nā kumu e pono ai ʻoe i kahi pani. ʻAʻole hoʻomanawanui kekahi poʻe iā ia ma muli o kāna ʻike lactose, ʻoiai makemake ʻole kekahi i ka ʻono.

ʻO ka mea pōmaikaʻi, nui nā koho waiū a me nā waiū ʻole hiki ke hoʻohana.

Hōʻike kēia ʻatikala i 12 o nā mea pani maikaʻi loa no ka waiū evaporated.

No ke aha ʻoe e makemake ai i kahi pani

ʻO ka mea mua, nui nā kumu no ke aha ʻoe e pono ai i kahi ʻē aʻe i ka waiū evaporated.

ʻO kekahi o kēia mau mea:

• Nā mea ʻono a nalowale paha: ʻAʻole makemake kekahi poʻe i ka ʻono o ka waiū evaporated, ʻoiai ua holo wale paha kekahi.
• Ka hoʻomanawanui ʻole ʻana i ka Lactose: Ma kahi o 70% o ka poʻe ma ka honua holoʻokoʻa he lactose intolerant. ʻO kēia ka hiki ʻole iā lākou ke kāwili pono i ke kō i ka waiū pono, e hōʻoluʻolu ʻole ai i nā ʻōpū ʻōpū ʻole (,,).
• ʻAha waiū: Ma waena o 2-7% o nā keiki a hiki i ka 0.5% o nā mākua i loaʻa i kahi maʻi maʻi waiū. ʻOiai nā huahana waiū a pau i loko o nā proteins waiū, ʻoi aku kahi kūpono kūpono ʻole (),).
• ʻO kaʻai Vegan a i ʻole vegetarian vegetarian: Koho kekahi poʻe e hōʻalo i nā huahana holoholona (me ka waiū) no ke olakino, pono holoholona, ​​kaiapuni a i ʻole nā ​​kumu haipule. ʻO kahi pani waiū hoʻokumu mea kanu kahi mea kūpono (,,).
• Kalepona: Kaukaʻi ʻia inā makemake ʻoe e lilo a loaʻa kaupaona, hiki ke pani ʻia ka waiū waiu me kahi koho calorie ʻoi aku ka kiʻekiʻe a i lalo paha (,,).
• Hoʻoemi i ka lawe ʻana o ka protein: ʻO ka waiū evaporated ka mea kiʻekiʻe i ka protein, me 17 gram i kēlā me kēia kīʻaha (240 ml). Pono paha kekahi poʻe e pili ana i nā papa hana therapeutic kūikawā i kahi koho ʻē aʻe no ka lawe ʻana o ka protein haʻahaʻa (, 11).

Ma lalo nā koho koho hou he 12 hiki iā ʻoe ke hoʻohana ma kahi.

1-4: Nā Mea Hoʻololi Waiwai

Aia kekahi mau koho waiū maikaʻi no ka hoʻololi ʻana i ka waiū evaporated, e like me ka waiū maʻamau, ka waiū waiū lactose, kaʻaila, ka hapalua a me ka hapa a me ka waiū pauka.

1. waiu

Hiki ke pani ʻia ka waiū evaporated me ka waiū maʻamau ma ke ʻano he māmā.

Hoʻokahi kīʻaha o ka waiū holoʻokoʻa (240 ml) i loaʻa he 146 mau calorie, 13 mau kolamu, 8 mau momona o nā momona a me 8 mau kekona o nā protein. Hoʻohui ʻia, loaʻa i ka waiū 28% o ka RDI no ka calcium a me 26% o ka RDI no riboflavin (12).

I ka hoʻohālikelike ʻana, loaʻa i 1 kīʻaha o ka waiū i hoʻāpulu ʻia he 338 calories, 25 mau kolamu o nā carbs, 19 mau momona o ka momona a me 17 mau kolamu o ka protein. ʻOi aku ka kiʻekiʻe i ka calcium, kahi 66% o ka RDI (13).

ʻOiai ʻoi aku ka nui o ka wai o ka waiū ma mua o ka waiū evaporated, ʻoi aku ka lahilahi a ʻaʻole momona.

Inā hoʻohana i ka waiū ma ke ʻano he pani ma nā sausa, pono paha ʻoe e hoʻohana i kekahi mea e mānoanoa ai, e like me ka palaoa a i ʻole ka palaoa. I ka hoʻomoʻa ʻana, pono ʻoe i nā mea maloʻo hou a me kahi kō i loaʻa hou i ka ʻono a me ke ʻano like.

Eia naʻe, inā ua holo wale ʻoe i ka waiū evaporated, maʻalahi loa e hana ia mai ka waiū maʻamau ma ka home.

E hana i 1 kīʻaha (240 ml) o ka waiū i hoʻopau ʻia.

1. Hahana 2 1/4 mau kīʻaha (540 ml) o ka waiū maʻamau i loko o ka ipu hao ma kahi wela wela.
2. E hele mai i kahi paila mālie ʻoiai e hoʻoulu mau.
3. Ma hope o 10 mau minuke, a i ʻole i ka manawa e hoʻemi ai ka waiū i ka nui ma mua o ka hapalua, e lawe i ka wela.

Hiki ke hoʻohana ʻia e like me ka waiū evaporated mau a ʻano like me ka meaʻai.

Hoʻohui ʻia, inā ʻoe e hoʻomanawanui ʻole i ka lactose hiki iā ʻoe ke hoʻohana i ka waiū waiū ʻole lactose. Ua hoʻohui ʻia kēia waiū i ka limease enzyme e wāwahi i nā kō i loaʻa i ka poʻe me ka hoʻomanawanui ʻole i ka lactose i ka ʻeli ʻana.

Hōʻuluʻulu Manaʻo ʻOi aku ka waiū o ka waiū ma nā mea kanu a me nā momona, a hiki ke hoʻohana ʻia ma ke ʻano he pani ma kekahi mau ʻano hoʻomoana. Hiki iā ʻoe ke hana i kāu waiū waiū ponoʻī mai ka waiū maʻamau ma ka hoʻomehana ʻana iā ia ma ke kapuahi e hoʻā i ka wai. ʻO ka waiū Lactose-ʻole kahi pani kūpono, pū kekahi.

2. Pālima

Hoʻohui ka hakahaka me ka kirimalu i ka momona i kahi pā.

Hiki ke hoʻohana ʻia ka holika ma ke ʻano he pani no ka waiū evaporated i loko o nā kohu, nā ʻopa, nā hoʻopihapiha pie, ka hoʻomoʻa ʻana, nā ʻūpala, nā mea ʻai huʻihuʻi a me nā mālama mālama i ka lakio 1: 1.

ʻOiai ʻoi aku ka kiʻekiʻe o ka momona ma ka momona ma mua o ka waiū evaporated, ʻoi aku ka mānoanoa o ia mea a loaʻa nā nui o nā calorie.

Hoʻokahi kīʻaha o ka kalima (240 ml) i loko o ia mea he 821 nā calories, 7 mau ʻeka o nā kalaka, 88 mau huna o ka momona a me 5 mau kekona o nā protein (14).

Ma muli o ke kiʻekiʻe o ka nui o ka calorie, he koho maikaʻi ka kirimaila no ka poʻe e hoʻāʻo nei e hoʻonui i kā lākou lawe ʻana i ka calorie. Eia naʻe, ʻaʻole paha ia ke koho maikaʻi loa no ka poʻe e hoʻāʻo nei e lilo i ka paona.

Hōʻuluʻulu Manaʻo ʻO ka kalima kahi mānoanoa, momona waiwai ʻē aʻe i ka waiū evaporated a hiki ke hoʻohana ʻia i ka hapa nui o nā meaʻai. ʻOi aku ke kiʻekiʻe ma nā kaoka a me ka momona.

3. Hapalua a hapa

ʻO ka hapalua a me ka hapalua kahi hui o 50% waiū a me 50% cream i hui pū ʻia. ʻOi aku ka mānoanoa o kona ʻano ma mua o ka waiū evaporated.

Hoʻohana mau ʻia ia i loko o ke kope, akā hiki nō ke hoʻohana ʻia i kekahi ʻano hoʻomoana e kāhea ana i ka holika a i ʻole ka waiū i hoʻopau ʻia.

Nutritional, he like ia me ka waiū evaporated, akā ʻoi aku ka haʻahaʻa o nā carbs a ʻoi aku ka kiʻekiʻe ma ka momona (15).

I hoʻokahi kīʻaha (240 ml) o ka hapalua a me ka hapalua aia he 315 calories, 10 gram o carbs, 28 gram o ka momona a me 7.2 gram o ka protein. Loaʻa iā 25% o ka RDI no ka calcium a me 21% o ka RDI no ka lāʻau B2 (15).

I ka hapanui o nā meaʻai, hiki ke hoʻololi i ka waiū wai i hoʻowahā ʻia a me ka hapalua a me ka hapalua i ka lakio 1: 1.

Hōʻuluʻulu Manaʻo Hana ʻia ka hapalua a me ka hapalua mai 50% waiū a me 50% cream i hui pū ʻia. ʻOi aku ka kiʻekiʻe ma ka momona a haʻahaʻa i ka protein a me ke kō ma mua o ka waiū evaporated. Hiki ke hoʻohana ʻia i ka hapa nui o nā ʻano like like ʻole.

4. waiū pauka

ʻO ka waiū pauka ka waiū i hoʻomaloʻo ʻia a maloʻo loa (16).

E like me ka waiū evaporated, hana ʻia ia e hoʻolōʻihi i ke ola o ka waiū.

Hiki ke hoʻihoʻi ʻia i waiū i ka hoʻohui ʻana i ka wai. Eia nō naʻe, hiki ke hoʻohui maloʻo ʻia i kekahi mau papa hana, e like me nā kuki a me nā pancakes.

No ka hoʻohana ʻana i ka waiū pauka ma kahi o ka waiū evaporated, hiki iā ʻoe ke hōʻemi i ka nui o ka wai āu e hoʻohui ai. E hopena kēia i kahi huahana mānoanoa e hiki ai iā ʻoe ke hoʻohana e like me ka waiū evaporated.

Pono ʻoe e hoʻokolohua iki e kiʻi i ke kūlike i ka pono o nā mana ʻokoʻa i ka nui o ka wai.

Nutritional, e aneane like ia me ka waiū evaporated, kaukaʻi ʻia i ka nui o ka pauka āu e hoʻohana ai.

Hōʻuluʻulu Manaʻo ʻO ka waiū pauka ka waiū maʻamau i hoʻomaloʻo ʻia a maloʻo loa. E hoʻohana iā ia ma kahi o ka waiū evaporated, e hoʻohana i ka pauka a i ʻole ka wai i ka wā hou.

5-12: ʻO nā koho waiu ʻokoʻa ʻole

Nui a hewahewa nā huahana i hiki ke hoʻohana ʻia ma kahi o ka waiū wai e hoʻolepo ʻia, e like me ka soy, ka laiki, ka nati, ka ʻoka, ka flax, ka hemp, ka quinoa a me ka waiū niu.

5. waiu soya

Ua hoʻohana mua ʻia ka waiū soya ma Kina ma mua o 2000 mau makahiki i hala ().

Hana ʻia ia e ka pulu ʻana i ka soya maloʻo, wili ʻana iā lākou i ka wai a laila kānana i nā ʻāpana nui e waiho i kahi huahana e like me ka waiū waiū.

ʻO nā waiū a pau i hoʻokumu i nā mea kanu, hele mai ka soya i kahi meaʻai kokoke loa i ka waiū maʻamau e pili ana i nā calori, nā ʻikepili protein a me ka digestibility. Hoʻohui pinepine ʻia ka puna, nā wikamina a me nā minelala i nā ʻano pāʻoihana (17, 18).

Hoʻokahi kīʻaha o ka waiū soy (240 ml) i loaʻa he 109 mau calorie, 8,4 mau koleka, 5 mau momona o ka momona a me 7 mau kekona o nā protein. ʻO kēia kahi o ka hapakolu o nā calorie i loaʻa i ka waiū evaporated a ma lalo o ka hapalua o ka protein (13, 17).

Hiki ke wela i ka waiū soya, a hoʻemi ʻia ka wai i hoʻohana e like me ka waiū evaporated. ʻOkoʻa iki ka ʻono, akā i ka hapa nui o nā meaʻai ʻaʻole ʻoe e ʻike. Hiki ke hoʻohana ʻia i nā ipu ʻono a ʻono hoʻi.

Eia nō naʻe, e noʻonoʻo a hiki i ka 14% o nā keiki me ka waiū waiū e maʻi pū i ka soy.

Makemake paha kekahi poʻe e hōʻalo i ka soy ma muli o nā hopohopo ʻē aʻe e like me ka hoʻohana ʻana i nā mea kanu i hoʻoponopono ʻia i genetically (,).

Hōʻuluʻulu Manaʻo ʻO ka waiū soya kahi hui o nā soybeans i pulu ʻia, ʻānai a kānana ʻia me ka wai. Hiki iā ʻoe ke hōʻemi i kāna ʻike wai ma o ka hoʻomehana ʻana a hoʻohana iā ia e like me ka waiū evaporated mau.

6. Waiū Laiki

Hana ʻia ka waiū raiki e ka palū ʻana i ka laiki a wili ʻia me ka wai e hana i kahi huahana like me ka waiū.

Hiki ke hoʻohana ʻia e ka poʻe intolerant a i ʻole ka maʻi maʻi i ka waiū o ka bipi a me ka soy.

Nutritional, ʻoi aku ka haʻahaʻa o ka momona a me ka protein ma mua o ka waiū evaporated. Hoʻokahi kīʻaha (240 ml) he 113 mau caloriu, 22 mau koleka, 2.3 mau momona o ka momona a ʻoi aku ma mua o 1 gram o nā protein ().

Eia nō naʻe, no ka mea he helu kiʻekiʻe glycemic index (GI) ka waiū laiki, ʻo ia paha ka mea pani hakahaka waiū e huki ana i ke kō kō i ka nui ().

E like me ka waiū maʻamau, hiki ke hoʻemi ʻia ka wai o ka waiū laiki ma o ka hoʻomehana ʻana. Hiki ke hoʻohana ʻia ma kahi o ka waiū evaporated i nā meaʻai.

Eia nō naʻe, ʻaʻole mānoanoa ka huahana e like me ka waiū evaporated, no laila makemake ʻoe e hoʻohui i ka ʻoka kōkō a i ʻole nā ​​mea mānoanoa.

ʻO ka ʻono momona o ka waiū laiki ke hoʻohana pono ia i nā mea ʻono a me ka hoʻomoʻa ʻana.

Hōʻuluʻulu Manaʻo Hana ʻia ka waiū raiki e ka pulu ʻana a me ka hoʻopili ʻana i ka laiki a me ka wai. ʻOi aku ka haʻahaʻa o nā calorie, momona a me nā protein ma mua o ka waiū evaporated akā he GI kiʻekiʻe hoʻi ia. Hiki ke hoʻemi ʻia ma luna o ka wela a hoʻohana ʻia ma ke ʻano he pani.

7. nā waiūpaʻa Nut

ʻO nā waiū Nut e hoʻopili i nā huahana e like me ka ʻalemona, ka cashew a me ka waiū hazelnut. Hana ʻia lākou e ka wili ʻana i nā hua me ka wai a kānana iā ia e hana i kahi mea inu e like me ka waiū.

Nutritional, mālama lākou i ka haʻahaʻa loa i nā calories a me ka protein, hiki ke lilo i mea maikaʻi inā makemake ʻoe e hōʻemi i kāu lawe ʻana i ka calorie ().

ʻO kahi laʻana, ʻo 1 cup (240 ml) o ka waiū almond he 39 mau calorie, 1.5 mau koleka, 2.8 mau huna o ka momona a me 1.5 gram o ka protein. ʻO kēia kahi kokoke i ka hapaʻumi o nā calori i loaʻa i ka waiū evaporated.

Hoʻohui ʻia, loaʻa i ka waiū almond ka calcium i hoʻohui ʻia, ka wikamina D a me E. Eia naʻe, ʻoi aku ka nui o ka calcium i ka waiū waiu, e hāʻawi ana i 66% o ka RDI i hoʻohālikelike ʻia me 52% i ka waiū almond ().

Kūpono ka waiū almond no nā kīʻaha momona, ʻoiai ʻo ka waiū cashew hiki ke hoʻohana ʻia i nā mea ʻono a me ka ʻono.

E like me ka waiū maʻamau, hiki iā ʻoe ke wela i kahi waiū nut e hoʻēmi i ka ʻike o ka wai. Hana kēia i kahi pani waiū i hoʻōla ʻia, akā ʻaʻole ia e mānoanoa e like me ka waiū evaporated mau.

Inā loaʻa iā ʻoe nā maʻi nut, ʻaʻole kūpono kēia mau waiū e hoʻohana.

Hōʻuluʻulu Manaʻo ʻOi aku ka haʻahaʻa o nā waiū Nut i nā calories a me nā protein ma mua o ka waiū evaporated. Hiki iā ʻoe ke hōʻemi iā lākou e hoʻohana ma ke ʻano he pani ma ka hapanui o nā meaʻai. ʻAʻole kūpono lākou no ka poʻe me nā alapiʻi nut.

8. Waiū Oat

Hana ʻia ka waiū Oat e ka hoʻohui ʻana i ka ʻō me ka wai. Hiki iā ʻoe ke hana iā ʻoe iho ma ka home a kūʻai i nā mana i hoʻomākaukau ʻia.

ʻO ia kekahi o nā mea ʻē aʻe i loaʻa i ka fiber dietary, e hāʻawi ana i 2 gram i kēlā me kēia kīʻaha (240ml). Hoʻopaʻa pinepine ʻia me ka hao, calcium a me ka wikamina D, ʻoiai e kahakaha ʻaʻole i loko o nā mana homemade kēia mau meaʻai hou (24).

Nui ka waiū Oat i nā beta-glucans, i hoʻopili ʻia i nā pono olakino e like me ka hoʻomaikaʻi ʻana i ka digestion, hoʻemi i ke kiʻekiʻe o ke kō a me ka haʻahaʻa kolesterol (,).

Hāʻawi ʻo 1 kīʻaha (240 ml) i nā calorie he 125, 16.5 mau koleka, 3.7 mau mānoanoa o ka momona a me 2.5 gram o ka protein. Loaʻa iā ia he 30% o ka RDI no ka calcium, ʻoi aku ka haʻahaʻa ma mua o ka waiū evaporated akā e like me ka waiū maʻamau (24).

Hiki ke hoʻohana ʻia ka waiū Oat i ka nui o nā meaʻai e hoʻohana i ka waiū waiū. Oe e Pono e mānoanoa a sweeten ia e hoʻokō i ka ia mea like a me ka ʻono e like me evaporated waiū.

Hōʻuluʻulu Manaʻo Hana ʻia ka waiū Oat mai ka wai kāwili ʻia a me nā ʻoka. ʻO ia kekahi o nā mea pani no ka waiū evaporated i loaʻa ka fiber. Hiki ke hoʻemi a hoʻohana ʻia ma kahi o ka waiū evaporated i ka hapa nui o nā meaʻai.

9. Waiū Flax

Hana ʻia ka waiū flax i mea kūʻai aku e ka hoʻopili ʻana i ka aila flaxseed me ka wai.

ʻOkoʻa, hiki ke hana ʻia i nā mana homemade e ka hoʻopili ʻana i nā ʻano flax me ka wai.

Haʻahaʻa loa nā ʻano kalepa i nā ʻaukā a ʻaʻohe pūmua. Nui lākou i ka calcium, ka huaʻai B12 a me ka phosphorus (26).

Loaʻa i hoʻokahi kīʻaha o ka waiū flax kalepa (240 ml) he 50 mau calorie, 7 mau koleka, 1.5 mau momona o ka momona a ʻaʻohe protein (26).

Hoʻohui ʻia, waiwai ka waiū flax i nā momona omega-3, e pili ana i ka hoʻoliʻiliʻi o ka maʻi puʻuwai a me ka hahau. ʻO kahi laʻana, loaʻa i hoʻokahi māka 1,200 mg i kēlā me kēia lawelawe, ʻoi aku i ka pāpālua o ka RDI (26,,, 29).

ʻO kona ʻono kekahi o nā mea kūlike ʻole o nā koho waiu ʻole a hele kokoke loa i ka waiū maʻamau.

Hoʻohui ʻia, hiki ke wela ʻia e hoʻemi i ka wai ma ke ala like me ka waiū maʻamau. Oe e Pono e mānoanoa a sweeten ia hou, e hoʻokō i ka iaʻono a me nā waiwai e like me evaporated waiū.

Hōʻuluʻulu Manaʻo Hana ʻia ka waiū flax mai ka aila flax a haʻahaʻa i nā calorie a me nā protein. Loaʻa iā ia kahi ʻono kūpaʻa a hiki ke hoʻēmi ʻia e hoʻohana ma kahi o ka waiū evaporated.

10. waiū Hemp

Hana ʻia ka waiū Hemp mai ka hoʻopili ʻana i nā ʻanoʻano o ka mea kanu hemp me ka wai. ʻO Hemp kekahi ʻano o ka cannabis.

ʻOiai hana ʻia ka waiū mai ka hemp, ʻaʻole pili ia me ka pakalōlō. Kūpono ʻia ia a ʻaʻohe o THC, kahi hui psychoactive i loko o kekahi mau mea kanu cannabis.

ʻOkoʻa ka ʻike pilikino o ka waiū hemp mai ka brand a brand. Hoʻokahi kīʻaha (240 ml) ma waena o 83-140 mau caloriu, 4.5-20 mau kolamu o ka huʻopaʻa, a i 1 gram o ka puluniu, 5-7 mau momona o ka momona a hiki i ka 3.8 gram o ka protein (30, 31).

Hoʻopili ia, he waiwai waiwai o omega-6 a me omega-3. Loaʻa i hoʻokahi māka he 1000 mg o ka omega-3 i kēlā me kē kīʻaha - ka RDI palena iki he 250-500 mg no nā mākua olakino (29, 31,,).

E like me nā waiū mea kanu ʻē aʻe, hiki ke hoʻomehana a hoʻemi ʻia ka waiū hemp a hoʻohana ʻia ma kahi o ka waiū e hoʻopau ʻia.

ʻIno iki ia a loaʻa kahi ʻano wai ʻoi aku ka maikaʻi ma mua o kekahi o nā ʻano ʻē aʻe ʻē aʻe, no laila makemake ʻoe e mānoanoa me ka palaoa a i ʻole kekahi mea mānoanoa.

Hōʻuluʻulu Manaʻo ʻO ka waiū Hemp kahi hui o nā ʻano hemp a me ka wai. Waiwai ia ma omega-3 a me ka omega-6 fatty acid, a hiki ke hoʻēmi ʻia e ka hoʻomehana ʻana e hoʻohana ʻia e like me ka waiū evaporated.

11. Milk Quinoa

ʻO ka waiū Quinoa kahi mea hou i ka mākeke waiū waiū ʻole, akā hōʻike ʻia ka hoʻohiki.

Hana ʻia ia e ka pulu ʻana a kuke ʻana paha i ka quinoa a kāwili ʻia me ka wai. Ua kūleʻa kekahi mau pūnaewele papa hana i ka home.

I ka 1 kīʻaha (240 ml) o kahi ʻano pāʻoihana aia he 67 calories, 12 gram o carbs, 1.5 gram o ka momona a me 2 gram o ka protein. ʻOi aku ka haʻahaʻa o nā calorie, momona a me nā protein ma mua o ka waiū evaporated.

E pili ana i ka ʻono, ua hōʻike nā noiʻi i kahi ʻae like me ka waiū laiki. Inā maʻa ʻoe i ka inu ʻana i nā waiū hoʻokumu mea kanu, ʻike paha ʻoe he ʻoi aku ka maikaʻi ma mua o ka poʻe ʻaʻole (34).

No ka mea ua mānoanoa iki ia ma mua o ka waiū maʻamau, hoʻohana ʻia paha ia i kekahi mau papa hana me ka hoʻēmi ʻole ʻana a i ʻole ka hoʻonui ʻana ().

Inā hana ʻoe i ka waiū quinoa iā ʻoe iho, hiki iā ʻoe ke hana i ka mānoanoa ma o ka hoʻohana ʻana i ka wai liʻiliʻi ke hoʻohui ʻia ka quinoa me ka wai.

Hōʻuluʻulu Manaʻo ʻO ka waiū Quinoa kahi ʻano waiū hou. Hiki ke kūʻai ʻia a hana ʻia paha ma ka home mai ka quinoa kuke i kāwili ʻia me ka wai. Haʻahaʻa ia i nā calorie a hoʻoikaika ʻia me ka puna.

12. Waiu niu

ʻO ka wai niu kahi kalo nui, he mea ʻono i ka nui o nā meaʻai a hana i kahi koho maikaʻi loa i ka waiū waiū.

Hele mai ia mai kaʻiʻo o nā niu i hōʻano hou ʻia a hoʻohana mau ʻia ma nā kuke Hikina Hema, ʻAmelika Hema a me nā meaʻai Caribbean.

ʻOiai ua mānoanoa ʻo ia, ʻaʻole pono e hoʻēmi ʻia ma mua o ka hoʻohana ʻia ʻana ma ke ʻano he pani no ka waiū evaporated, a hiki ke hoʻohana ʻia ma ka lakio 1: 1.

ʻO ia kahi waiwai waiwai o ka hao, potassium, magnesium, manganese a me zinc. Eia nō naʻe, kiʻekiʻe loa ia i nā calories a me nā momona (36).

Aia i loko o ke kīʻaha o ka waiū niu he 445 mau calorie, 6 mau koleka, 48 mau mānoanoa o ka momona a me 4.6 gram o ka protein (36).

Hoʻohui ʻia, loaʻa i ka waiū niu i ka waikawa lauric, kahi e hāpai ai i ka ulu ʻana o ka lolo, kākoʻo i ka ʻōnaehana pale a mālama i nā kīʻaha koko i ke olakino. He kiʻekiʻe pū kekahi ia i ka wikamina E, he mana nui ia a me ka mea nui no ke olakino o ka ʻili ().

Eia nō naʻe, he ʻāpana niu ʻokoʻa ia, no laila ke nānā ʻoe i ka hopena ma ka ʻono āpau o ka papa hana. Hiki ke hoʻohana ʻia i nā ipu ʻono a ʻono hoʻi.

Hōʻuluʻulu Manaʻo ʻO ka wai niu kahi waiwai, mea ʻono i like ka mānoanoa me ka waiū i hoʻopau ʻia. He momona ia i nā mea momona akā kiʻekiʻe loa hoʻi i nā calories a me nā momona. Hoʻohui ia i kahi ʻono niu kū hoʻokahi i nā meaʻai.

He aha e noʻonoʻo ai i ke koho ʻana i kahi pani

ʻOiai he koho ʻē aʻe kēia mau koho āpau no ka waiū evaporated, aia kekahi mau kiko e noʻonoʻo ai i ke koho ʻana.

• ʻO ka ʻike calorie: Aia kekahi ʻokoʻa nui o ka ʻike kalori ma waena o nā koho ʻē aʻe. Inā ʻoe e nānā nei i kou kaupaona, ʻaʻole ka waiū niu a i ʻole ka waiū i koho maikaʻi.
• ʻImiʻiʻo Protein: Loaʻa i ka waiū evaporated he 17 gram o ka protein ma ke kīʻaha (240 ml), ʻoiai ka hapa nui o nā koho mea kanu i loko o ka liʻiliʻi. Inā ʻoe e hoʻāʻo nei e hoʻonui i kāu ʻai protein, ʻoi aku kahi maikaʻi o ka waiū a i ʻole ke ʻano soya (13).
• Nā Allergies: Inā loaʻa iā ʻoe nā maʻi āpau, e noʻonoʻo pono i ka waiū bipi, ka soy a me nā nut waiū āpau. E nānā pono hoʻi i nā mea hoʻohui i nā ʻano waiū kalepa inā loaʻa ʻole ʻoe i ka hoʻomanawanui a i ʻole ka noʻonoʻo.
• Kō: ʻOi aku ka ʻono o nā mea hana waiū a i ʻole hoʻohui ʻia i nā kō. Ke pani nei i ka waiū i hoʻopau ʻia, koho i nā ʻano unsweetened. Inā pono ʻoe e hoʻonanea i ka papahele, hiki iā ʻoe ke hoʻohui i kahi mea hoʻonanea ma hope o ke kaʻina.
• ʻOno: ʻO kekahi o nā mea pani, e like me ka waiū niu, e loli paha i ka ʻono o ka pā.
• Nā hana kuke: ʻAʻole paha e hana mau nā mea pani i ke ala āu e manaʻo ai i kahi meaʻai. I kekahi manawa pono i kahi hoʻokolohua e loaʻa ka mea ʻoi loa.
• Nutrient ʻike: Pākuʻi nā mea hana ʻoihana i nā waiū waiū i ka calcium, wikamina D a me nā meaola ʻē aʻe i kā lākou huahana. ʻAʻole loaʻa i nā mana Homemade kēia mau meaola i ka nui like ().
• Nā huahana hou: Ke hoʻomohala ʻia nei nā huahana hou, a ke ulu nei ka mākeke ʻē aʻe i ka waiū mea kanu. Hiki i kekahi ʻano e hiki mai ana ke komo pū me ka lupine a me ka waiū nut tiger (, 18).

Inā ʻaʻole ʻoe e hoʻohana pinepine ana i ka waiū waiū, ʻaʻole nui ka hopena o kaʻai i ka hopena o kāu papaʻai. Eia nō naʻe, maikaʻi ke mālama i kēia mau mea i ka noʻonoʻo.

Hōʻuluʻulu Manaʻo Ke koho nei ʻoe i kahi pani, e ʻike he ʻano ʻokoʻa ka meaʻai a me ka ʻono mai ka waiū i hoʻopau ʻia. ʻAʻole holo pono paha kekahi mau koho ʻē aʻe i kekahi mau papa hana.

Ka Laina Lalo

ʻO ka waiū evaporated kahi mea momona, huahana pono e hoʻohana pinepine ʻia i nā papa hana o kēlā me kēia lā.

Eia nō naʻe, nui a hewahewa nā ʻano koho ʻē aʻe no ka poʻe hiki ʻole ke hoʻopau i nā huahana waiū, e ukali ana paha i kekahi papaʻai a i ʻole loaʻa ʻole ka waiū evaporated ma ka lima.

No nā mea pani he nui e pono ʻoe e hōʻemi i ka ʻike o ka wai ma o ka hoʻomehana ʻana e loaʻa i ka mānoanoa like i ka waiū wai i hoʻoliʻiliʻi ʻia. Pono paha ʻoe e hoʻohana i kahi mea mānoanoa.

ʻO ka koho kūpono e pili ana i kāu olakino ponoʻī, pahuhopu, ʻono a me nā makemake.