ʻAʻohe ala maikaʻi eʻoliʻoli ai i ke anuenue o ka mea ulu hou ma mua o keʻano o nā mea kanu momona a me nā'ōpala. Ma kēiaʻano hoʻomeheu, e'ānena ana ka umu i ka'ōpala o kaʻailaʻoliva momona momona momona a lawe mai i kaʻono o zucchini, ka'ōmaʻomaʻu, nā paʻani, ka'alapaka, a me kaʻaila.
ʻO kēia hui pūʻana o nā huaʻai he kiʻekiʻe loa ia i ka huaora C, ka huaʻa A, a me ka hua B6. He kumu nui nō hoʻi o ka fiber maoli, ka folate, ka potassium, a me ka hua malo K, no ka inoa wale nō. Ke piliʻoe i kou olakino, hikiʻole iāʻoe ke hana maikaʻi ma mua o kahi nani nani o nā huaʻai hou i hoʻomākaukauʻia me ka liʻiliʻi loa.
Hiki maikaʻi nā'ōmaʻomaʻo hou, akā inā makemakeʻoe i kēia mau lālā hoʻolālā no ka wā, e ho'āʻo i ka huliʻana i nā mea kanu maloʻo. ʻAʻole hiki iā lākou ke hōʻemi pinepineʻia, akā, mālama lākou i ko lākou waiwai kūpono ma mua o ka mea i hōʻiliʻiliʻia a laweʻia mai i ka wā.
ʻOiai ua hoʻopiliʻia kēia meaʻai mai ka Dr. Arthur Agatston o The South Beach Diet no ka papa 1 o ka papahana, ponoʻoleʻoe eʻai i ka meaʻai nui eʻoliʻoli i kēia.
Ka mea e pono ai
- 1 pāpālua
- zucchini , ʻokiʻia i loko o nā'āpana momona
- 1 pāʻani mele kauwela kauwela,ʻokiʻokiʻia i nā'āpana miki
- 1 pāpā leloʻulaʻula,ʻokiʻokiʻia i mau'āpana momona
- 1 ka pepaʻelima mele bale, iʻokiʻia i loko o nā'āpana miki
- 1 pākani kaʻaila a me ka'āpana
- 1'ulaniʻulaʻula, iʻokiʻia
- 3 punetēpulu kaʻailaʻoliva wahine hou
- 1 teaspoon
- paʻakai
- ½ teaspoon
- pepaʻeleʻele
Pehea e hana ai
- E koho i ka umu a 450 degrees Fahrenheit.
- ʻOiai ka'ōpala o ka umu, e hoʻomākaukau i nā mea kanu a pau ma kaʻokiʻana i nā'āpana mīhini.
- A laila, e kau i ka zucchini, ka'ōmaʻomaʻo, ka paʻani, ka'alapaka, a me kaʻulaʻula i loko o kahi panoma nui, a hoʻouluʻia me kaʻailaʻaila, ka paʻakai, a me ka pepaʻeleʻele.
- E hoʻouka i nā mea kanu i loko o kahi papa hoʻokahi ma kahi pani pani.
- E puhi i loko o ka umu no 30 mau minuke, e hoʻoulu pinepine a hiki i ka'ōmaʻomaʻoʻana o nā hua liʻiliʻi a palupalu.
Nā Mea Waiwai Ola
Hoʻokahi lawelawe: E like me ka ¼ o ka meaʻai
Ina lawelawe: 170 mau, 5 g pro, 15 g carb, 11 g momona, 2 g noho. ka momona, 0 mg cholesterol, 5 g fiber, 586 mg sodium
> Puna
> ʻO ke Kaikaikai o ke Kaikai : ʻO ka Delicious, Doctor-Designed, He Hōʻino Kūpono no ke Ana Loa Loaʻa a me ka Ola Loaʻo Arthur S. Agatston MD (Ballantine Books)
> Kuleana kope 2003 na Arthur S. Agatston MD Hoʻokumuʻia me kaʻae i kākauʻia.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 176 |
| Ka nui o ka momona | 11 g |
| Ka momona | 2 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 12 mg |
| Nā Carbohydrates | 18 g |
| Fiber Dietary | 6 g |
| Pāmua | 5 g |