ʻUala: Kalepona maikaʻi?

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I ka wā e pili ana i kaʻai olakino, paʻakikī e ʻike i kahi e kūpono ai kaʻuala. Nui ka poʻe, pili ka poʻe loea i ka ʻai, manaʻo ʻoe e hōʻalo iā lākou inā makemake ʻoe e noho wiwi. He kiʻekiʻe lākou ma ka glycemic index (GI), ʻo ia hoʻi, ua ʻeli koke ʻia lākou, no laila e pōloli paha ʻoe ma hope koke o ka ʻai ʻana iā lākou. Akā, waiwai nui ka ʻuala i ka fiber, ka huaora C, a me ka potassium-a he 110 calories wale nō ka spud medium. ʻO ka mea aelike ka poʻe āpau: ʻO kaʻuala kekahi o kā mākou mea hōʻoluʻolu punahele-ʻai kēlā me kēia o mākou i 130 paona o lākou i kēlā me kēia makahiki! ʻO ka mea pōmaikaʻi, hiki i ka ʻuala (ka palai a me nā ʻōpala i hoʻokaʻawale ʻia; kala mai) hiki ke hana i kahi ʻai ʻai ʻoluʻolu. ʻO ka hana maʻalahi, ʻo ia ka ʻai ʻana iā lākou ma ke ʻano kūpono a hoʻomākaukau iā lākou ma ke ʻano olakino. E hoʻāʻo i kēia mau ʻōlelo aʻoaʻo ʻehā no ka hoʻolilo ʻana i kaʻuala i meaʻai ʻai aloha.

> E nānā i kāu mau mea ʻai ʻO kekahi o nā kumu nui i manaʻo ʻia he momona ka hoʻouka ʻana iā lākou me ka paʻakai, ka ʻaila ʻawaʻawa, ka pata, a me ka gravy (hoʻokahi punetune o ka pata e hoʻohui i 100 calories i kāu spud). ʻO kekahi o nā top-calorie toppings e komo pū ana me kekahi mau ʻāpana o ka wai lemon, salsa, nā mea ʻai i kālai ʻia, a i ʻole nā ​​pi. Inā makemake ʻoe i kahi momona liʻiliʻi, e hoʻohana i ka waiū pata a i ʻole ka pipi ʻana o ka cheddar koi a i ʻole Parmesan.

> E hana i ka ʻuala maikaʻi loa ʻOi aku ka kiʻekiʻe o ka hoʻomoʻa ʻana i ka uala ma luna o ka GI ma mua o kaʻuala ʻulaʻula, nā manamana, a me nā kalima.Akā ʻaʻole ia manaʻo e ʻoki ʻoe iā lākou mai kāu ʻai; E koho wale i nā mea liʻiliʻi a hoʻohana i kekahi o nā toppings i helu ʻia ma luna. A i ʻole e hoʻāʻo i kēia calorie haʻahaʻa e lawe i ka punahele o ka barfood, nā ʻuala: ʻūlū i kahi ʻuala russet i hoʻomoʻa ʻia, e waiho ana ma kahi o ka hapalua iniha rim (e mālama i nā ʻuala potato no kahi sopeti maʻalahi; e ʻike ma lalo). E hoʻopiha i nā mea kanu i hoʻomoʻa ʻia a ma luna me kahi kīʻaha liʻiliʻi a me ka paprika; kalua a hiki i ka hehee o ka cheese.

> E hana i kāu spud "souper" ʻO ka hui ʻana i ka ʻuala me nā mea kanu ʻē aʻe hiki ke hoʻonui i ko lākou hopena meaʻai. Hana ʻia kēia sopa i ka ʻaina awakea no ka mea hoʻokahi: E kau i loko o ka ʻuala russet i kālua ʻia i loko o ka mea hui pū me ka hupa mea kanu e uhi ai. (Mai hoʻohana i nā ʻano ʻuala ʻē aʻe; e huli lākou i ka gluey.) E kāpīpī i ka paʻakai, ka pepa, a me nā chives liʻiliʻi. Hiki nō hoʻi iā ʻoe ke hoʻomoʻi i ka loko mai ʻelua mau russets a hoʻohana iā lākou e hana i kaʻu mau keke ʻuala-broccoli (e ʻimi i ka meaʻai ma shape.com/healthykitchen).

> E hana hou i ka pāʻālua Ma mua o ka haehae ʻana i kahi ʻeke ʻuala, ʻai i nā manamana lima ʻehā. E puhi mua i ka umu a 450 ° F a kau i kahi pepa bakena me ka foil. E ʻokiʻoki i kaʻuala i ka lōʻihi o ka lōʻihi. E hoʻopili māmā i ka pepa me ka ʻaila ʻoliva, a laila kau i ka ʻuala ma luna, ʻoki i lalo. E kālua ʻia no ʻelima a 10 mau minuke, a i ʻole a hiki i ke gula a palupalu; luna me kahi paʻakai kai. ʻO ka wela kiʻekiʻe e hāʻawi i ka ʻuala i kahi ʻono maikaʻi a me ka ʻili ʻili.

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