Eʻike i ka hanaʻana i ka meaʻono, ka hapalua calorie panui
Panini, aiʻole ka mea hana'alakania Italian Italian, he mau mea hikiʻole ke hikiʻole ke pili i nā mea momona a me nāʻano. Ma keʻano maʻamau, ma nā panakai panini,ʻikeʻoe i ka hōʻiliʻiliʻana o nā meaʻai a me nā mea kanu i hoʻopiliʻia i loko o nā papa o ka lihiliʻi melty, ua paʻiʻia i waena oʻelua mau paʻi o ke kīʻaha momona a me kaʻai i ka maikaʻi. Hiki iāʻoe ke noʻonoʻo inā ua kūpono ka sanwī panini i loko o ka nohona haʻahaʻa haʻahaʻa, aʻo ka paneʻo ia,ʻo ia, no ka wā e hahaiʻia nā kulekele.
E hoʻohana i nā meaʻai Lean
ʻO ka mea mua, e hoʻohana i nā mea lean e like me ka umauma meli, ka bipi mīnū, aiʻole ka pua lean no kāu hoʻopihaʻai. E hōʻalo i ka nui o nā mea i hanaʻia e like me salami a pepperoni paha e kaulahi i nā momona a me nā calorie a me nā mea hana'ē aʻe a me nā mea mālamaʻole i ka meaʻaiʻole. ʻO ka lua, e hoʻonui i nā mea kanu kalo-loloa e like me nā haloha, nā'aliki, aiʻole nā'ōmato. ʻO nā mea hoʻopihapiha nui'ē aʻe,ʻo ia ka mea i hoʻouluʻia a i'ōpalaʻia paha, ka eggplant, a me ka squash. E hoʻonui i nā momona no ka hoʻopiha houʻana.
ʻO Melty Cheese
ʻO ka paniniʻaʻole ia he panini me ka lihi melty, no laila, mai waiho i ka mea i loko o ka ho'āʻo e mālama i nā calories. Ma kahi maikaʻi, e hoʻohana i nāʻano momona liʻiliʻi e like me ka 2% waiu laka maikaʻi, aiʻole ka māhele-skim mozzarella iʻoi aku ka emi i loko o ka calories ma mua o kona mau momona momona kiʻekiʻe. A iʻole paha, hiki paha iāʻoe ke koho no kahi'āpana i mahaloʻia e like me ke kiʻiʻana a kiʻi paha, a hoʻohana wale i kahi mea liʻiliʻi wale nō e hiki ai keʻoliʻoli i ka meaʻai maikaʻi.
Eia kahi kahi e hiki ai i kahi maikaʻi maikaʻi ke hoʻololi i keʻano o kāu kukeʻana i ka wā e kani ai ka nui.
E hele i ke kukui ma ka Butter a iʻole kaʻaila
ʻO ka hopena, maiʻae i nā calorie'ē aʻe e hoʻopiliʻia i ka wā e hele aiʻoe eʻoki i kāu panini ma ka'ākīʻana i ka berena me ka waiūpona a iʻole kaʻaila e like me nāʻeke palaoa i ulanaʻia. ʻO kahiʻoluʻolu maʻalahi i kēia,ʻo ia ke hoʻohanaʻana i kahi pepa panini me kahi kahiʻole o ka'āpana kahi i makemakeʻoleʻia ai kaʻaila no ka hoʻomaʻemaʻeʻana.
Ināʻaʻoleʻoe i kahi pāpīpika, e hana pū kekahi puʻupuʻu mīkini maʻalahi a iʻole kahi pale pale kaumaha. Inā kohoʻoe i kēia koho, ponoʻoe e hoʻohana i ka mea e hana ai i kahi meaʻai ka meaʻaiʻole ma kahi kūpono i ka moena o ka paila a iʻole kaʻaila i ka wā e hoʻopiha ai i kāu pani.