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ʻAʻole ʻike ʻia nā momona āpau e like me "nā maka" o ka momona i ka sausage puhi.
ʻO ia ke kumu e ʻai nui ai ka poʻe ma mua o ka mea e pono ai. I mea e hoʻoholo ai i kāu lula ponoʻī o ka protein, ka momona a me nā paʻakai i kēlā lā i kēia lā, e lawe i kahi manawa a hoʻohana i kā mākou calculator o nā koi nutrient
Pehea e hoʻoholo ai i nā meaʻai momona loa, ke ʻole ʻoe he ʻike kikoʻī i ka ʻono o ka momona a pehea e hōʻemi ai i kāna nui i ka papaʻai?
Pehea e ʻimi ai i nā calorie keu?
Hiki ke kiʻi ʻia nā calora keu mai nā momona - nā mea kanu a me nā holoholona - inā ʻoe e hoʻohana ma mua o ke kaina i hōʻike ʻia. Paipai nā Nutristists i kahi lā ʻaʻole i ʻoi aku ma mua o 400 kcal mai ka momona - aia ma kahi o 40 gram a i ʻole 8 teaspoon. ʻO ka hui olakino maikaʻi loa o nā mea kanu a me nā momona holoholona - 3: 1.
ʻO ka "momona" kiʻekiʻe i nā calories, akā kōkua nui - i ka 100 g o nā iʻa iʻa i loaʻa 100 g momona me ka nui o ka calorie o 900 kcal. A i ka 100 g puaʻa momona momona momona ʻo "wale nō" 82 pakeneka a me 730 kcal.
Aia i hea ka momona o ka momona?
| Product | Ehia mau momona i ka huahana 100 g | Ehia mau calorie mai ka momona, kcal no 100 g huahana |
| ʻAilika mea kanu | 100 Bi / 20 h. puna | 900 |
| Me ka bata | 82 g / 16, h 5 puna | 738 |
| ʻO Walnuts | 65 Bi / 13 h. puna | 585 |
| ʻO ka puaʻa momona | 50 g / 10 mau puna | 450 |
| Kokoleka waiu | 35 g / h 6 puna | 315 |
| 70% momona o nā kāmeka | 70 Bi / 14 h. puna | 630 |
Ma hea ka liʻiliʻi o ka momona?
| Product | Ehia mau momona i 100 g | Ehia mau calorie mai ka momona: kcal no 100 g huahana |
| Mīkini huamoa | 3 g / 0, h 6 puna | 27 |
| Piha hoʻopiha | 3 g / 0, h 6 puna | 27 |
| Shrimp | 3 g / 0, h 6 puna | 27 |
| Pāhi momona-momona | 2% / 0,4 hola puna | 18 |
| Umauma moa | 2% / 0,4 hola puna | 18 |
| Ka waiū 1,5% o ka momona | 2 g / 0,4 hola puna | 18 |
| Nā hoʻopiha Cod | 1 g / 0, h 2 puna | 9 |
| Hōʻike | 1 g / 0, h 2 puna | 9 |
| ʻO nā ʻumeke | 1 g / h 0,2 puna | 9 |
Nā momona momona
Nui ka momona o ka hūnā ʻana i nā meaʻai a mākou e maʻa ʻole ai e noʻonoʻo he momona: avocado, sausage ("ʻaʻohe" maka "!") A kokoleka paha. ʻO kēlā mau momona huna ʻole me ka ʻike ʻole ʻana i kahi kāne e ʻai i 100 a ʻoi aku ka nui o nā gema i kēlā me kēia lā.
| Product | Ehia mau pākēneka momona huna / nā teaspoon no kēlā me kēia lawelawe | Ehia mau calorie mai ka momona |
| ʻO ka ipu caviar ʻulaʻula 140 g | 15 Bi / 3 h. puna | 135 |
| Salemona paʻakai māmā, 100 g | 12,5 g / 3, h 5 puna | 157 |
| ʻO ka puaʻa sausage 200 g | 60 g / 12 h puna | 540 |
| Pepeʻa puhi, 50 g | 25 Bi / 5 h. puna | 225 |
| Sīʻaha paila, 250 g | 75 Bi / 15 h. puna | 675 |
| Kaka me ka waiūpaʻa bata, 120 g | 45 Bi / 9 h. puna | 405 |
Pehea e ʻai ai i ka momona?
- Hoʻopiha hou i ka sāleta me ka yogurt maoli me nā mea hoʻohui hua ʻole. E pani kēia kapa ʻaila i ka aila, a hoʻohui ʻia i nā salakeke he nui loa - he punetune no kēlā me kēia lawela ka mea like no ka pola salakeke āpau.
- Pale i ka mayonnaise i nā salakeke, nā ʻopa a i nā casseroles paha. I ka "maʻamau" Provencal mayonnaise momona ʻaʻole emi ma mua o 67 pākēneka, a me ka "māmā" a i ʻole kaʻai mayonnaise ʻaʻole maoli, ʻo nā mea āu e kuke ai i ka home, ʻaʻole i emi ka momona ma mua o 45 g no 100 g o ka meaʻai. ʻOi aku ka maikaʻi e hoʻololi i ka mayonnaise me kahi kirimona kawa mau. ʻO ka momona momona "mānoanoa" ʻoi aku ma mua o 30 pākēneka o ka momona.
- Hoʻomoʻa i kaʻiʻo a me ka moa i ka umu ma ka pā a i ka pepa kini. E hoʻohana i nā pā palai me ka nonstick a i ʻole ka pan-grill. ʻO ka mea mua hiki iā ʻoe ke kuke me ka ʻole o ka hoʻohui ʻana i nā momona keu, a ʻo ka lua, ma muli o nā auwai kūikawā ma ka ʻili e hōʻiliʻili ai i ka momona mai ka ʻai a hāʻawi ʻole i kahi manawa e hele ai i ka pā.
- E hoʻāʻo e e ʻai iki i ka waiū paʻakikī. Akā, ʻo ka tī liʻiliʻi momona, ka tī a me ka yogurt momona hiki ke ʻai ʻia i kēlā me kēia lā. Hoʻohui, he kumu lākou o ka calcium i hiki ke digestible maʻalahi no kekahi kanaka o nā makahiki.
- Hāʻawi i kēlā me kēia ʻekolu ʻaina awakea a i ʻole ʻaina ahiahi i ka pule a ipu iʻa. Koho i nā iʻa kai waiwai i nā waikawa momona: mackerel, herring, salmon. A i ʻole nā iʻa keʻokeʻo momona momona a me nā iʻa kai - loaʻa iā lākou nā huaora b: hake, cod, shrimp.
- Ke kuke ʻana i ka moa hoʻokuʻu iā ia mai kaʻili. I loko o ia - aneane pau nā momona i loko o ia, a ʻaʻohe mea momona.
- E kuapo mai waiū holoʻokoʻa e skim. Hōʻike nā hopena hōʻike i ka ʻono o ka waiū momona momona ʻaʻole ʻoi aku ka maikaʻi ma mua o ke kūlana maʻamau, a ʻo ka momona i loko o ia mea he ʻelua manawa ka liʻiliʻi.
- Soberly loiloi i ka huina o ka momona ʻike ʻole ʻia i ka ʻaikalima, kokoleka, pizza a i ʻole nā pā. ʻO kahi laʻana, i ka sundae me ke kokoleka he 20 mau momona o ka momona no 100 g e lawelawe ana, a he ʻekolu mau pōpō wale nō ia. A hiki i ka momona curd momona ke loaʻa a me ka nui o ka lā i 100 g o ka huahana, hiki iā ʻoe ke ʻai maʻalahi no ka ʻaina kakahiaka. Loaʻa nā koho momona no ka ʻaina kakahiaka.
- ʻO ka sausage i hoʻolapalapa ʻia a me nā sausages, e pani me kahi ʻāpana o ka bipi i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha, ʻo ka veal a ʻo Turkey paha. ʻO nā ʻano mea ʻala like ʻole a me nā mea kanu meaʻai e kōkua i ka hoʻomākaukau ʻana i kahi kīʻaha spicy e hiki ke pani i nā huahana ʻiʻo.
- Hoʻololi i kaʻaila i ka kofe me kahi waiū holoʻokoʻa. ʻAʻole ʻānai ʻia ka ʻono, akā ma ka liʻiliʻi he ʻelua mau manawa i hoʻemi ʻia i ka momona i loko o ke Kope o ke kofe (i ka kalima - 10 g momona o 100 g, a me ka waiū momona - 5g).
- Hoʻololi ke kokoleka, nā keke a me nā mea paʻi me ka marmalade, ka jelly huaʻai a i ʻole marshmallows. ʻAʻohe momona o kēia mau huahana. Mai poina i ka nānā ʻana i ka nui o ke kō i loaʻa, kahi mea ʻino i ke kino ʻaʻole i emi iho ma mua o ka momona. A e noʻonoʻo pono e hoʻolohe i nā mea hoʻohui - ʻo ia mau huahana ke loaʻa pinepine i nā kala artificial a me nā mea hoʻohui ʻē aʻe ʻaʻole pono loa.
— Ke helu ʻoe i kāu maʻamau, e aʻo pehea e hoʻohana ai i ka papa o nā meaʻai o nā meaʻai. Hiki iā ʻoe ke hoʻokaʻawale i nā huahana ma nā ʻāpana a me nā mea momona: haʻahaʻa, waena, a kiʻekiʻe (ʻoi aku ma mua o 15 g no 100 g huahana).
E hōʻuluʻulu manaʻo. Pono nā kino i nā momona, akā pono ka hoʻohana ʻana i ka hoʻohaʻahaʻa a ʻoi aku ka maikaʻi ma ka akau omega-3 a me ka omega-6, i loaʻa, no ka laʻana, i ka aila ʻoliva a me ka iʻa ʻulaʻula. No laila, pono e nānā pono i ka nui o ka momona ma luna o ka pā, hoʻāʻo e hōʻalo i nā meaʻai momona a me kēlā mau meaʻai i hūnā ʻia nā momona, a hoʻomanaʻo mau i ka helu o kā lākou lā.
E nānā i kahi wikiō e pili ana i nā momona momona akā ʻoiai nā mea olakino olakino.
