20 mau mea olakino olakino (a me 8 mau mea pono ʻole)

Anter

• 1. Pesto

ʻO ka hoʻohui ʻana i nā condiment i kāu papaʻai he ala maikaʻi loa ia e hoʻomaikaʻi ai i ka ʻono a - a hoʻonui paha - e hoʻohui i nā pono olakino.

Eia nō naʻe, loaʻa i kekahi mau condiment i nā mea pono ʻole e like me nā mea hoʻohui a me nā nui o nā paʻakai a me nā kō.

Haʻahaʻa nā mea olakino olakino i hoʻohui ʻia i ke kō a hoʻokomo i nā mea momona e like me ka protein, nā momona momona, a me ka fiber.

Eia nā condiment olakino 20 maikaʻi a momona hoʻi.

1. Pesto

ʻO ka pesto kuʻuna kahi ʻono i hana ʻia me nā lau basil hou, ka ʻaila ʻoliva, ka waiū Parmesan, a me nā hua paina.

ʻO Pesto kahi kumu maikaʻi o ka zinc - kahi mineral pono no ke olakino palekana, hoʻōla hōʻeha, a me ka ulu ulu ʻana. Hāʻawi kahi 1/4-cup (64-gram) o ka pesto kuʻuna iā 8% o ka Reference Daily Intake (RDI) no kēia mineral ().

ʻO ke kiʻekiʻe o ka zinc kiʻekiʻe o ka pesto i mea hoʻoliʻiliʻi maikaʻi loa no nā mea kanu mea ʻai. Pono paha nā mea Vegetarians ma kahi o 50% ʻoi aku ka zinc i kēlā me kēia lā ma mua o ka poʻe non-vegetarians ma muli o ka hoʻemi ʻia o ka loaʻa o nā zinc ().

Hiki iā ʻoe ke hoʻohui i ka pesto i ka moa i hoʻomoʻa ʻia, hoʻohana iā ia me kahi mea ʻono pasta, a i hohola ʻia paha ma ka sanwī a i ʻole ka palaoa pālahalaha.

E hoʻomanaʻo wale ʻaʻole paha i kūpono ka pesto i nā mea ʻai ikaika ʻole. Hana pinepine ʻia ʻo Cheese me ka hoʻohana ʻana i ka rennet, kahi o nā enzyme i loaʻa mai i nā ʻōpū keiki bipi.

• Nā lole ʻaihue. ʻOi aku ka nui o nā calories i ka ʻaihue holoholona me 2 punetēpē (30 ml) e hāʻawi ana i nā 129 calories. E noʻonoʻo i ka nui o ka lawelawe ʻana i ka hoʻohana ʻana i kēia lole a i ʻole ka hakahaka no kahi koho calorie haʻahaʻa e like me ka salsa.
• Ke kāʻei saladi momona ʻole. ʻOiai ʻoi aku ka haʻahaʻa o nā caloriu, ʻo nā kāhiko momona-ʻole nā ​​mea i hoʻonui ʻia i ke kō a me ka paʻakai ma mua o kā lākou mau hoa momona. Ma kahi o, e hoʻohana i ka ʻaʻa salakea i hana ʻia mai nā mea pono, haʻahaʻa kō ().
• Mīkini ʻūlū. ʻO kēia kōkō he nui nā kō i hoʻohui ʻia, me nā punetēpu 2 (30 ml) e hoʻopili ana ma luna o 11 gram (3 teaspoon).
• ʻO syrup pancake. Loaʻa i ka syrup ka syrup kānana kiʻekiʻe-fructose (HFCS). Ua hoʻopili ʻia ka lawe nui ʻana o ka HFCS i nā maʻi puʻuwai, ka momona, a me ka maʻi kōkō ʻelua. Ma ke ʻano he koho olakino, e hoʻohana i ka syrup maple (42,,,).
• ʻO Queso. Loaʻa ka hapa nui o ka queso i nā mea hoʻohui e like me monosodium glutamate (MSG). Ua pili pū ʻia ʻo MSG me ka loaʻa ʻana o ke kaupaona, akā pono ka noiʻi hou aku. Ma ke ʻano he olakino ʻokoʻa, e hoʻohana i ka tī a i ka hū hānai (,).
• Margarine. Nui nā huahana margarine i loaʻa i nā momona o trans fat. Ua hoʻopili nā noiʻi he nui i kēia ʻano momona i nā maʻi puʻuwai. E hoʻohana i nā momona momona e like me ka ʻaila ʻoliva a i ʻole ka waiūpaka hānai hānai ma kahi ()
• Mīkini Teriyaki. ʻO ke koʻi Teriyaki kiʻekiʻe i ka sodium, me 2 mau punetēpu wale nō (30 ml) e hāʻawi ana ma luna o 60% o ka RDI no kēia mineral. Ua hoʻopili ʻia nā papaʻai sodium kiʻekiʻe i nā kūlana mau e like me ka maʻi puʻuwai a me ka hahau ʻana ().
• Nā mea hoʻonani ʻoka. Hoʻohui kekahi mau noiʻi nānā i nā meaʻono zero-calorie i ka momona. Eia nō naʻe, huikau ka noiʻi. ʻOi aku ka maikaʻi e kaohi i nā mea ʻono hana i kaʻai (,).

E hoʻomanaʻo wale ʻaʻole paha i kūpono ka pesto i nā mea ʻai ikaika ʻole. Hana pinepine ʻia ʻo Cheese me ka hoʻohana ʻana i ka rennet, kahi o nā enzyme i loaʻa mai i nā ʻōpū keiki bipi.