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ʻOi aku ka maikaʻi o kaʻiʻo o ka ham a ʻo ka pipi?
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He mea nui e nānā i ka pākēneka o kaʻiʻo i ka huahana, a me ka nui o ke kō a me ka lōʻihi o ka papa inoa mea
Inā mākou e noʻonoʻo nā meaʻai i ʻaina, nā huahana e like me nā pizza i hoʻomoʻa mua ʻia, nā kīʻaha Farani a i ʻole nā mea inu ʻoluʻolu e hiki koke mai i ka noʻonoʻo. Akā, ke haʻalele mākou i ke ʻano o ka mea i kapa ʻia ʻo 'junk food', ʻike mākou i ka nui o nā meaʻai i hana ʻia ʻoiai ʻaʻole mākou i manaʻo i ka wā mua.
ʻO kekahi o kēia mau laʻana, he ʻoki anuanu, kahi huahana a mākou e lawe ai no ka mea 'a, ʻoiaʻiʻo, e hana ʻia. Ma loko o kēia mau mea ʻike mākou i ka mea maʻamau Ioka ham a ʻo nā ʻāpala hoʻi. No laila, he meaʻai olakino lākou? I ka hoʻomaka ʻana, he mea nui e ʻike i nā mea i hana ʻia ai kēia mau meaʻai. ʻO York ham, ka mea i kapa ʻia ka moa i kuke ʻia, nā ʻōlelo a Laura I. Arranz, kauka i ka meaʻai, kauka a me ka mea mālama meaʻai, kahi mea i loaʻa i ka ʻūhā hope o ka puaʻa i mālama ʻia i ka mālama pasteurization wela.
I loko o ka ham moʻa, wehewehe ka ʻoihana, ʻelua mau huahana i ʻokoʻa: ʻo ka poʻohiwi i kuke ʻia, "he like ia me ka ham i kuke ʻia akā mai ka wāwae mua o ka puaʻa" a me ka ʻoki anu o ka ham i kuke ʻia, pela i kapa ʻia ʻo "ke hana ʻia ka huahana me ka hui ʻana o ka puaʻa me nā starches (starches)".
ʻOi aku ka olakino turkey?
Inā mākou e kamaʻilio e pili ana i kaʻiʻo turkey anuanu, wehewehe i ka dietitian-nutristist María Eugenia Fernández (@ m.eugenianutri) ke alo hou nei mākou me kahi huahana iʻa i hana ʻia kahi, i kēia manawa, ke kumu o ka ʻi kūke, «kahi ʻano ʻiʻo keʻokeʻo me kahi protein kiʻekiʻe a haʻahaʻa i ka momona.
Ke koho nei i kahi koho olakino loa, ʻo ka ʻōlelo aʻoaʻo nui a Laura I. Arranz e nānā i ka lepili ʻo ia koho ʻia me ka ham a me ka pipi paha a ʻaʻole 'kaʻiʻo anuanu o ...', no ka mea ma kēia hihia e hana ʻia kahi huahana i hana ʻia, ʻoi aku ka liʻiliʻi o ka protein a me ka nui o nā carbohydrates. Eia kekahi, koi ʻo ia iā ʻoe e koho i ka mea me ka papa inoa mea pōkole loa hiki. "ʻO ka maʻamau he mau mea hoʻohui kā lākou e kōkua ai i ka mālama ʻana, akā ʻo ka mea ʻoi aku ka maikaʻi o ka maikaʻi", ua aʻo ʻo ia. No kāna ʻāpana, ua ʻōlelo ʻo María Eugenia Fernández e hoʻohaʻahaʻa i ka nui o ke kō i ka huahana (ma lalo o 1,5%) a ʻo ka pākēneka o ka ʻiʻo ma loko o ka huahana ma waena o 80-90%.
Ma ka laulaha, ʻōlelo ʻo Laura I. Arranz ʻaʻole pono mākou e ʻai pinepine i kēia ʻano huahana, «i ʻaʻole lawe i ka hakahaka o nā huahana protein hou e like me ka hua manu a i ʻole ka hana liʻiliʻi e like me ka cheese ». Pēlā nō, inā e kamaʻilio mākou e pili ana i ke koho ʻana ma waena o kāna ʻano 'maʻamau' a i ʻole ka mana me ka 'ʻaʻahu' (e like me nā mea kanu maikaʻi), ʻo ka ʻōlelo a María Eugenia Fernández "e hoʻohui i ka ʻono iā mākou iho a kūʻai i ka huahana me ka liʻiliʻi o ka hana ʻana" , Ua ʻōlelo ʻo ia e hōʻike pinepine ana nā lole i nā huahana haʻahaʻa a me kahi papa inoa o nā mea hoʻohui. Hoʻohui hou ʻo Arranz i ka hihia kikoʻī o nā ʻoki anu 'braised', ʻo ka mea pinepine wale nō ka mea i hoʻohui ʻia he mea hoʻohui "o ke ʻano ʻono" a ʻaʻole hoʻi i braised ka huahana.
Ioka a i ʻole Serrano ham
E pau, kūkākūkā nā loea ʻelua inā he koho ʻoi aku ka maikaʻi e koho ai i kahi ʻano sausage maka, e like me kēia i kālailai ʻia ma aneʻi, a i ʻole kahi sausage i hoʻōla ʻia, e like me Serrano ham a me ka malo. Wahi a Fernández i kēlā loaʻa nā koho ʻelua a me nā cons. "Me nā sausages i ho'ōla ʻia mākou e hōʻoia i ka ʻiʻo o ka mea maka, akā ʻoi aku ka kiʻekiʻe o ka sodium. ʻO Crudes, ma kekahi ʻaoʻao, he nui nā mea hoʻohui. No kāna ʻāpana, kuhikuhi ʻo Arranz "he mau koho like lākou"; Hiki i ka Serrano ham a me ka malo ke wīwī inā ʻaʻole mākou e ʻai i ka momona, "akā, ʻoi aku ka liʻiliʻi o ka paʻakai a ʻaʻohe koho paʻakai liʻiliʻi, ʻoiai aia ma waena o nā meaʻai i kuke ʻia." Ma keʻano he pani pani, he mea nui e noʻonoʻo i ka ʻāpana i lawe ʻia, a ma waena o 30 a 50 grams. "He mea maikaʻi nō hoʻi e hui pū me nā meaʻai ʻē aʻe, ʻoi aku ka nui o nā mea kanu, e like me ka tōmato a i ʻole ka avocado," i hoʻopau ai ʻo ia.