Nīnau: E hiki anei iaʻu keʻai i ka pipi he hapa o kahi meaʻahaʻaina momona?
Makemake au eʻai i ka momona momona akā makemake wau eʻai i kahi kai a me ka hamburger manawa. Makemake wau e hoʻokipa i ka meliʻai?
Pane: ʻAʻole,ʻaʻole. Hoʻomaʻamaʻaʻia ka pipi no ka mea he kumu ia o ka momona a me ke cholesterol, e pili ana i ka piʻi nui o ka maʻi maʻi . Akā aia kekahi mauʻano e komo ai i ka pipi i loko o ka meaʻai momona maikaʻi.
E hele lean
Aia he 29 mau liʻiliʻi o nā pipi i kapaʻiaʻo lean-ʻo ia hoʻi he mau mea i emi iho ma lalo o 10 grams o ka momona, 4.5 maumu aiʻole ka liʻiliʻi o nā momona momona a emiʻole ma lalo o 95 milligrams o ka cholesterol no 3 1/2 'auneke lawelawe.
He mau'āpana liʻiliʻi kekahi e hiki ke kūpono i ka lean,ʻo ia hoʻi he mau mea i loaʻa i ka liʻiliʻi ma mua o ka 5 grams o ka momona momona, 2 grams a emi iho paha o nā momona momona a emiʻole ma lalo o 95 milligrams o cholesterol per 3 1/2 'Oiʻa lawelawe.
Inā hiki iāʻoe ke koho, koho i ka pipi momona, ka mea i lalo ma ka momona momona a me ka cholesterol, aʻoi aku ma ka omega-3 mau momona momona , i manaʻoʻia he naʻau ola.
Elua mau ala eʻike ai i kaʻokiʻokiʻana o ka pipi:ʻo ke kī a me keʻoki.
1. E pili ana ka papa i ka nui o nā momona o nā momona. ʻO nā mākau maʻamauʻekoluʻoi loa, koho a koho. ʻO nāʻoki me kaʻoi loa o ka haʻahaʻa e hāʻawiʻia i ka papa kiʻekiʻe loa. Kūleʻa loa kēia mauʻoki, a ua loaʻa nuiʻia i nā haleʻaina. ʻIke mākou i ka koho a koho pinepine i ka hale kūʻai. E koho i ka liʻiliʻi iki, pēlā keʻano leaner, a no laila keʻano haʻahaʻa.
2.ʻO kaʻokiʻoki o kaʻiʻo ka mea e hāʻawi iā mākou i kahi hōʻailona i ka pipi liʻiliʻi loa.
Ma keʻano o ke koʻokoʻo, he mea leʻaleʻa ka mea ākea a hae paha. ʻO nāʻokiʻehikuʻehiku:ʻo ka maka a puni, ke poʻo, ke poʻo, ka luna sirloin, kaʻaoʻao lalo, ka luna, a me ke aloha.
No ka pipiʻai, eʻimi i ka lepo me ka lepo a puni paha, a koho i nā pahu i hoʻopaʻaʻia e lean aʻoi aku paha i ka lean.
E noʻonoʻo nui
E mālama i nā'āpana i kahi o 4 mau omoni, kahi e hoʻonui ai i kahi o 3 auneke ma hope o ke kukeʻana.
ʻAʻole nui kēiaʻano, akā, he waiwai nui ka pipi a piha i piha i nā huaora nui a me nā melaki, me ka hao, zinc, selenium, phosphorus, huaʻai B6, B12 a me niacin. ʻAʻoleʻoe e pono i kaʻaila 12-ounce e pono ai mai kēia mau meaʻai. Aia lākou a pau i loko o kahi'āpana 4 auneke.
Kaha Nui Loa
Hiki i nā'āpana liʻiliʻi o ka pipi ke loaʻa he 1/4-ʻelima o ka momona e pono e weheʻia ma mua o ka kukeʻana. ʻOiaʻiʻo, hoʻonuiʻia ka'ōpala a me ka makama, akā kōkua ia i ka hapalua o ka momona o ka momona.
Hoʻonui i ke kīʻae a me kaʻoliʻoli
ʻO ka pilikia me ka huliʻana i nā liʻiliʻi liʻiliʻi o ka pipi,ʻo ia, ma muli o ka hopena maikaʻi o nā mea a pau e hana ana, hiki iā lākou ke paʻakikī. E hōʻoia e koho i ke ala kuke kūpono no kaʻokiʻana o ka pipi. I ka manawa pinepine, e loaʻa ka waiwai mai ka hana'enela maʻamau e like me ka braising, e kōkua ai e uhaki i keʻano o kaʻiʻo, e hana i ke kui.
Inā makemakeʻoe e hoʻoulu ai i ke kānana o nā pipi, hoʻokahua mua iā lākou. Hāʻawiʻia kaʻawaʻawa pōkole, akā he lōʻihi o waena o 6 a me 24 mau hola - e kōkua i ka iʻa a me ka hoʻolāʻauʻana. Pono ka wai inu kūpono e pono ai ka mea'alapona e like me ka vīnega, nā waina a me nā ipukaila, me kahi meaʻaila iki, nā mea kanu a me nā meaʻala.
Me nā'ōpae, hoʻokuʻu i nā momona momona nui e like me ka waiūpaka, ka paʻakai a me nā meaʻaiʻaila. ʻAʻoleʻoe e pono hou i ka momona. Hōʻike me nā mea kanu a me nā meaʻala ma kahi. Hiki ke maʻalahi ke hana i ka meaʻala, me ka hui pūʻana o kāu mau mea punahele a me nā meaʻala maikaʻi ma kāu hale lole, e pili ana i kaʻono i makemakeʻoe. ʻO kekahi mau pāpū i hoʻokuʻuluaʻia i loko o ka nui o ka paʻakai, no laila, hiki iāʻoe ke hoʻoponopono i nā mea kanu a waiho i ka paʻakai inā makemakeʻoe. No ka papa kuhikuhi i nā pahuhopu a me nā'ōmole he nui nā koho. Inā makemakeʻoe, e hana i kēlā pā i kahi palaʻa ma ka hoʻohuiʻana i kahi liʻiliʻi nui o ka wai i ka meaʻala. A no ka hopena maʻamau, e hoʻohana i ka pahūkeke . Eia hou,ʻo ka mālamaʻana i nā meaʻai maʻamau i ka paʻakai, akā me kahi mau mea maʻamau, e like me ka'ōniu o ka miʻomaʻi, ka vīneka, ka mīkole a me ke kōmoleʻeleʻele , hiki iāʻoe ke hana i kāu iho.
No laila e hoʻomau i ka pipi mai kēlā manawa kēia manawa. E hoʻomanaʻo wale i ka hoʻomauʻana, e mālama i kahi mea liʻiliʻi, a hoʻohana i ka momona he nui loa.