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ʻO ke olakino a me purees i pūʻolo maikaʻi?
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He mea nui e hoʻomaopopo, i ka papa inoa o nā mea hoʻohui, ʻaʻole mākou e ʻike i ka ʻuala, nā starches a me nā mea hoʻoliʻiliʻi ʻono
ʻO nā purees a me nā kalima i pūʻolo mua a hiki iā mākou ke kūʻai i nā mākeke nui he maʻalahi a he wikiwiki loa nā koho e hiki ai ke hoʻonā i kahi ʻaina awakea a i ʻole ʻaina ahiahi. Akā naʻe a priori me he mea lā he koho maikaʻi (kahi meaʻai mea kanu olakino), pono mākou e hoʻomanaʻo e pili ana mākou i kahi meaʻai i hana ʻia.
No laila he koho maikaʻi lākou? ʻO Patricia Nevot, kaukaʻai-meaola ma ke kikowaena ʻo Júlia Farré i ʻōlelo nā mea āpau e pili i nā mea hoʻohui i ka huahana a mākou e koho ai. «I kēia mau lā hiki iā ʻoe ke ʻike i nā puree a me nā kalima i ka hoʻopili kūpono, ke ʻike ʻia nā mea hoʻohui: nā mea kanu, ka wai, aila ʻoliva a, inā he mea, ka paʻakai. Akā aia kekahi poʻe ʻē aʻe kahi pata, holika a me ka tī, waiū pauka, ʻuala… a i ʻole kahi papa inoa lōʻihi o nā mea hoʻohui, "i ʻōlelo ʻo ia.
E ʻike inā ke alo nei mākou i kahi puree olakino ʻaʻole paha, he mea nui ʻaʻole wale e nānā i nā mea i loaʻa i loko, akā i ke ʻano hoʻi o ke ʻano o ka huahana, no ka mea e like me ka mea i ʻike ʻia, ka ʻO ka mea hana mua ka mea me nā ʻike kiʻekiʻe loa i nā kalima a i ʻole nā purees, a me ka mea hope loa i kahi i emi ka nui. "Pono mākou e manaʻolana ʻo ka mea hana mua ka mea kanu a ka ʻōpala e haʻi mai ai iā mākou; Inā kūʻai ʻoe i ka waiū zucchini, pono ʻoe e ʻike i ka zucchini ma ke ʻano he kumu mua, ʻaʻole kahi mea ʻē aʻe, ”wehewehe a ka ʻoihana. Hoʻomaopopo pū ia, inā lākou i hoʻohana i ka aila, pono mākou e ʻike he aila ʻoliva kēia, ʻoi aku ka puʻupaʻa. "E pili ana i ka paʻakai, inā loaʻa, ʻo ka mea maikaʻi ma kahi o 0,25g o ka paʻakai no 100g o ka meaʻai a ʻaʻole i ʻoi aku a i ʻole 1,25g o ka paʻakai no 100g o nā meaʻai", wahi a ka nutristist.
He olakino inā ʻuala kāna?
Ma ka ʻaoʻao ʻē aʻe, aʻoaʻo ʻo ia e pili ana i nā kalima a i ʻole nā purees i loaʻa i kaʻuala a i ʻole starch i kā lākou mea pono. Inā pēlā, pono ia ma ka lalo o ka papa inoa mea pono. "I nā manawa pinepine hoʻohui lākou i kaʻuala a i ʻole starch ʻaʻole e hāʻawi i ke ʻano akā e hoʻohaʻahaʻa i ke kumukūʻai a pēlā e hōʻemi ai i ka ʻike o nā mea kanu," i ʻōlelo ʻo ia. Paipai pū kekahi e hōʻalo i ke kūʻai ʻana i nā kalima a me nā puree i loaʻa nā mea ʻono e hoʻonui ai i waena o kā lākou mea hana e like me monosodium glutamate (E-621). "Pono ʻoe e hoʻolei i nā kalima a i ʻole nā purees kahi kahi papa inoa lōʻihi o nā mea hana a ʻaʻole ia no ka mea ua hoʻohana lākou i nā ʻano mea kanu like ʻole," hoʻohui ʻo ia.
A ʻo nā broth pūʻolo?
Inā mākou e kamaʻilio e pili ana i ke koho ʻana i kahi broth pūʻulu 'olakino', alo mākou i kahi hihia e like loa me nā purees a me nā kalima. I kēia hihia, kupaianaha ka nānā ʻana i ka nui o ka paʻakai i ka pala, no ka mea he kiʻekiʻe loa kēia. 'E loaʻa iā lākou ma kahi o 0,7-0,8 g paʻakai no 100 ml. Inā ʻoi aku lākou i kēia nui, e nānā ana mākou i kahi huahana me ka nui o ka paʻakai “, wehewehe ʻo Beatriz Robles, dietician-nutrisiist a me ka ʻenehana ʻenehana.
Ke nānā nei i nā mea pono e kūpono iā mākou, ʻo kā Robles ʻōlelo aʻoaʻo e ʻike inā like nā mea hana i ka huahana me mākou e hana ai i kahi kai: nā mea kanu, ʻiʻo, iʻa, aila ʻoliva keu ... "Inā hoʻomaka mākou e ʻike i nā mea hana a mākou e hoʻohana ʻole ai i loko o kā mākou lumi kuke, e like me ka ʻiʻo iʻa, nā kala ʻana a i ʻole nā mea hoʻāʻo ʻono, ʻoi aku ka maikaʻi e koho no kahi broth ʻē aʻe", paipai ʻo ia .
E pili ana i ke ʻano o ka ʻaila maikaʻi loa, ʻo ka ʻōlelo a ka meaʻai meaʻai e koho i nā mea ʻai wale nō. "ʻO ka pahuhopu o ka cream ka ʻai ʻana i nā mea kanu, no laila ʻaʻole pono ia i kahi hui meaʻai ʻē aʻe e like me ka moa. Ma ka pae meaʻai, ʻaʻole ia e hāʻawi iā mākou i kahi mea e pono ai, no ka mea ma hope i ka ʻaina awakea a i ʻole ka ʻaina ahiahi e hoʻokomo mākou i kahi kumu kūpono o ka protein (ka moa, turkey, hua manu, tofu, legumes, iʻa, etc.) ", wahi a ka loea. . E pili ana i nā purees i loaʻa i ka cheese a i ʻole nā huahana waiu ʻē aʻe, ʻōlelo ʻo ia ʻaʻole pono ia, no ka mea, ʻoi aku ka nui o ka caloric i ka creams a i ʻole purees a ʻoi aku ka nui o ka momona momona.
Hiki iā ia ke hāʻawi i ka manaʻo e ʻoi aku ka olakino o nā purees a me nā ʻaila i hoʻopaʻa ʻia i loko o nā ipu aniani, a i ʻole ke ʻike ʻia i loko o ka friji. Ua ʻōlelo ʻo Patricia Nevot "ma ke ʻano he kānāwai maʻamau." "ʻOi aku ka maʻalahi o ka loaʻa ʻana o nā koho me nā meaʻai kūpono a i ʻole nā mea liʻiliʻi i loko o kēlā mau ʻaila i hele mai i loko o nā ipu aniani a ʻike mākou i loko o ka friji ma nā hale kūʻai nui ma mua o nā briks," wahi āna. ʻOiai, e hoʻopau, e hoʻomanaʻo i ka mea nui o ka nānā mau ʻana i nā mea ʻai o nā huahana i hoʻopaʻa ʻia a mākou e makemake ai e ʻai. "Ponoʻoe e nānā i nā mea a pau, a ʻaʻole koho i ka ʻōpala, ka laikini a i ʻole kahi a mākou e kūʻai ai», Hoʻopau ʻo ia.