Un ʻekeʻeke ʻekeʻe he ʻeke i lawe ʻia ka hapa nui o ka berena i loko.
Manaʻo kekahi poʻe ʻo ka wehe ʻana i ka ʻāpana o loko o ka ʻeke ʻeke ʻoi aku ka maikaʻi o ke olakino a hāpai i ka hoʻemi kaumaha. Makemake nā poʻe ʻē aʻe e hoʻohana i nā ʻeke hollowed-out no nā sandwiches e hoʻopaʻa i nā toppings a maʻalahi hoʻi ka ʻai ʻana.
Ke hele nei kēia ʻatikala ma luna o nā kumu o nā ʻeke ʻokiʻoki, a me kā lākou pono a me nā pōʻino.
Ka papa o nā mea
He aha ke ʻano o ka bagel hollowed out?
E like me ka hōʻike ʻana o kona inoa, ʻo ka loko o a kino hollowed out is partially hollowed out. ʻO ka maʻamau, wehe ʻia ka berena ma waena o ka ʻōpala o nā ʻāpana ʻelua.
ʻO kekahi mau hale kūʻai ʻeke ʻeke hāʻawi i ka hiki ke kiʻi ʻia nā ʻeke i ka wā e kauoha ai.
I kēia manawa, ʻaʻole ʻae nā hale kūʻai ʻē aʻe i kēia hana a kūʻē paha iā ia. Ma hope o nā mea a pau, ʻohi ʻeke ʻeke hiki ke noʻonoʻo ʻia he nalowale o ke ʻano o ka meaʻai no kekahi poʻe meaʻai ʻeke ʻeke.
Hiki iā ʻoe ke hoʻomākaukau ʻeke ʻeke i ka home. No ka hana ʻana i kēia, e hahai i kēia mau hana maʻalahi:
- ʻOkiʻoki iā ia kino i ʻelua.
- E hoʻohana i kou manamana lima, kahi puna a ʻoki paha e ʻohi i ka nui o ka berena i makemake ʻia ma waena o ka ʻōpala o nā ʻāpana ʻelua.
- E hauʻoli i kāu kino me ka hoʻopaʻa ʻana a i ʻole ka hoʻopaʻa ʻana i kāu koho.
hōʻuluʻulu manaʻo
Lawe ʻia nā ʻeke ʻeke i ka berena ma waena o ka ʻōpala.
ʻO nā Calories Bagel Salvaged a me nā meaʻai
Mai ka hapa o ka kino wehe ʻia i loko a ʻekeʻeke ʻekeʻe, ʻokoʻa kona ʻano meaʻai mai ka bagel ʻole.
ʻAʻole i hoʻonohonoho ʻia ka nui o nā calorie, nā kalapona, a i ʻole nā meaʻai ʻē aʻe i loko o kahi ʻeke ʻeke. ʻO kēia no ka mea hiki ke ʻokoʻa ka meaʻai o nā bagels ma muli o ko lākou nui a me ke ʻano. He ʻokoʻa paha ka nui i lawe ʻia a pili i ka meaʻai.
Ma ke ʻano he alakaʻi, manaʻo nui ʻia e hoʻemi ʻia nā calorie a me nā meaʻai i loko o kahi bagel i ka hapalua ke ʻai ʻia.
Penei ka hoʻohālikelike ʻana i nā calorie a me nā macronutrients i loko o kahi ʻeke nui, kahi ʻeke nui i ʻohi ʻia, kahi ʻeke liʻiliʻi liʻiliʻi, kahi ʻeke liʻiliʻi i puka ʻia, a me kahi ʻāpana berena keʻokeʻo (1, 2):
| ʻeke nui (ka anawaena o 4,5 iniha/11,4 knm) | ʻO ka ʻeke ʻeke nui | ʻeke liʻiliʻi (3 iniha/7,6 kenimika ke anawaena) | ʻekeʻeke liʻiliʻi i puka ʻia | ʻāpana palaoa (28 grams) | |
|---|---|---|---|---|---|
| Kālepa | 346 | 173 | 182 | 91 | 67 |
| Pūleapohola | 68 grams | 34 grams | 36 grams | 18 grams | 12 grams |
| Pūmua | 14 grams | 7 grams | 7,3 grams | 3,65 grams | 3 grams |
| oil | 1,7 grams | 0,85 grama | 0,9 grama | 0,45 grama | 0,6 grama |
ʻO ka hapa nui o nā hale kūʻai bagel e kūʻai aku i nā ʻeke i manaʻo ʻia he nui a ʻoi aku ka nui, ʻoiai ʻo nā ʻeke āu e kūʻai ai ma ka hale kūʻai ʻoi aku ka liʻiliʻi. ʻO ka wehe ʻana i ka hapalua o kahi ʻeke nui e hoʻohālikelike ʻia me kahi ʻeke liʻiliʻi.
hōʻuluʻulu manaʻo
He mea paʻakikī ke koho ʻana i ka waiwai o nā ʻeke ʻeke i kāʻili ʻia no ka mea hiki ke ʻokoʻa ma muli o ka nui, ʻano a me ka nui i ʻohi ʻia. ʻO ka maʻamau, ʻo ka loaʻa ʻana o kahi bagel nui hiki ke ʻoki i ka ʻike calorie ma kahi o ka hapalua.
ia e pōmaikaʻi ai
Hiki ke hāʻawi ʻia nā ʻeke hollowed out i kekahi mau pōmaikaʻi, ma muli o kou kūlana.
Ma kekahi ʻaoʻao, ʻoi aku ka haʻahaʻa o nā calorie ma mua o nā ʻeke i ʻohi ʻole ʻia.
ʻO ka ʻai ʻana i nā calorie liʻiliʻi ma mua o kou puhi ʻana hiki ke alakaʻi i ke kaumaha. No laila, hiki i ka poʻe e hoʻāʻo nei e lilo i ke kaumaha ke noʻonoʻo e kauoha i kahi ʻeke me kahi puna ma mua o ka mea me ka puna ʻole (3).
ʻO ka ʻoki ʻana i nā ʻeke ʻeke e hōʻemi ana i ka maʻi kalapona, hiki ke ʻoluʻolu i ka poʻe me ka maʻi diabetes. ʻO ka ʻai ʻana i ka liʻiliʻi o nā kalapona hiki ke kōkua i ka mālama ʻana i ke kō koko koko maikaʻi a kākoʻo i ka hoʻokele diabetes (4).
Eia naʻe, ʻaʻole pono ka ʻohi ʻana i nā ʻeke e kōkua i ka pohō kaumaha a i ʻole ka mālama maʻi diabetes. Inā ʻaʻole ʻoe e ʻai pinepine i nā ʻeke, ʻaʻole paha e hoʻololi nui ke koho ʻana i kahi ʻeke ʻeke ma luna o kahi ʻeke i koho ʻole ʻia.
ʻO ka mālama ʻana i ka meaʻai olakino holoʻokoʻa ma mua o ka nānā ʻana i nā calorie a i ʻole nā waihāpai i loko o ka meaʻai hoʻokahi he ala olakino a ʻoi aku ka hoʻomau e hoʻokokoke ai i ka pohō kaumaha a me nā maʻi e like me ka maʻi diabetes.
Inā he kumu leʻaleʻa iā ʻoe nā ʻeke, hiki iā ʻoe ke ʻimi i nā ala e hoʻohui ai iā lākou i kahi meaʻai kaulike, ʻoiai inā ʻoe e hoʻāʻo nei e lilo i ke kaumaha a mālama paha i kahi pilikia olakino.
Eia kekahi mau manaʻo:
- E hoʻokahua i nā meaʻai e loaʻa ana i nā huaʻai ʻaʻole starchy, nā protein lean, nā momona maikaʻi, a me nā ʻakika paʻakikī, e like me nā kīʻaha piha.
- Ma ke ʻano o kēia ʻano ʻai, e hoʻohālikelike i ka ʻai ʻana i ka bagel me nā meaʻai ʻē aʻe.
- Inā loaʻa iā ʻoe kahi ʻeke ma ke ʻano o ka pāʻina, e koho i ka ʻeke hapa nui a i ʻole ka liʻiliʻi liʻiliʻi ma mua o kahi ʻeke nui loa.
- E noʻonoʻo i ka hoʻohui ʻana i nā ʻeke me kahi kumu protein, e like me nā hua manu a i ʻole ka pata pīnī, a hoʻohui i nā huaʻai ma ke ʻano he mea ʻai i ʻoi aku ka maikaʻi.
Hoʻopiʻi pū ʻia nā ʻeke hollowed-out no nā kumu pili ʻole i ka meaʻai.
Makemake kekahi poʻe e kauoha i nā ʻeke ma ka spoonful no nā sandwiches. ʻO ia no ka mea hiki ke paʻakikī ke ʻai ʻana i nā ʻeke nui, e like me nā mea i loaʻa ma ka hapa nui o nā hale kūʻai ʻeke bagel, ke hoʻopiha ʻia lākou me nā toppings.
ʻO ka hoʻohana ʻana i kahi ʻeke ʻeke no ka sandwich hiki ke maʻalahi i ka ʻai ʻana. Hiki iā ia ke hoʻopaʻa i nā mea ʻoi aʻe ma mua o kahi ʻeke ʻeke ʻole a mālama i nā mea mai ke kahe ʻana i ka wā e ʻai ai ʻoe.
hōʻuluʻulu manaʻo
ʻOi aku ka liʻiliʻi o nā calorie a me nā kalapona i koho ʻia ma mua o kā lākou mau mea i koho ʻole ʻia. Manaʻo kekahi poʻe he mea maikaʻi loa ia e hoʻohana ai no nā sandwiches.
keakea
ʻO ka mea maʻamau, ʻoi aku ka maikaʻi e kaupalena i kāu lawe ʻana i ka ʻeke. Hana ʻia ia mau mea me ka palaoa keʻokeʻo a he kumu ia o nā ʻakika i hoʻomaʻemaʻe ʻia. ʻO nā ʻōlelo aʻoaʻo meaʻai no ka pohō kaumaha a me ka maʻi diabetes e paipai i ke koho ʻana i nā kīʻaha holoʻokoʻa a me nā kalapona momona momona (4).
Eia hou, no ka lawe ʻia ʻana o ka nui o ka ʻeke ʻeke, hiki ke hoʻopau ʻia ka nui o ka berena.
Inā makemake ʻoe e ʻohi i kāu ʻeke, e hoʻāʻo e hoʻohana i ka hoʻopiha piha ʻana i kekahi o kēia mau ala e pale aku ai i ka ʻōpala:
- E hoʻolilo iā ia i ʻōpala ma ka hoʻomoʻa ʻana i loko o ka umu, a laila e hoʻokomo i loko o ka mīkini meaʻai.
- E hoʻomākaukau i nā croutons ma ka ʻokiʻoki ʻana iā lākou i ʻāpana ʻāpana, e hoʻolei iā lākou me ka ʻaila ʻoliva a me nā mea hoʻonani, a me ka kuke ʻana a hiki i ka ʻoki.
- E hoʻohana iā ia e luʻu i ka sopa.
Eia kekahi, ʻaʻole kūpono paha nā ʻeke hollowed-out no kekahi mau hoʻomākaukau.
ʻOiai hiki ke hoʻopaʻapaʻa ʻia ʻoi aku ka maikaʻi o ka sandwiches, ʻike ka poʻe he nui ʻole ka leʻaleʻa o nā ʻeke me ka spoon e like me nā ʻeke me ka puna ʻole ke hoʻohui ʻia me ka cheese cream a i ʻole nā palapala ʻē aʻe.
Inā ʻoe e hoʻāʻo ana i kahi hale kūʻai bagel no ka manawa mua a kauoha i kahi bagel ma ka spoonful, ʻaʻole paha ʻoe e loaʻa ka ʻike piha.
hōʻuluʻulu manaʻo
Hiki i nā ʻeke i ʻohi ʻia ke kōkua i ka pau ʻana o ka meaʻai. Eia kekahi, ʻaʻole like paha ka ʻai ʻana i ka ʻeke ʻeke ʻeke me ka ʻai ʻana i ka ʻeke ʻeke ʻole.
ka hapanui o
ʻO nā ʻeke i hoʻoheheʻe ʻia, me ka hapa nui o ka berena ma waena o ka ʻōpala i wehe ʻia, hiki ke nani ma kekahi mau ʻano.
Ma muli o ka liʻiliʻi o nā calorie a me nā haʻahaʻa, manaʻo paha kekahi e hāpai lākou i ka pohō kaumaha a i ʻole ka mālama ʻana i ke kō koko. Eia naʻe, ʻaʻole pono ʻoe e koho ʻeke ʻeke ʻohi ʻia ma mua o ka ʻeke ʻeke no ka pohō kaumaha. Hiki ke hoʻokomo ʻia nā ʻeke holoʻokoʻa i kahi meaʻai kaulike.
Makemake kekahi e kauoha ʻeke ʻeke Ua hoʻokaʻawale ʻia no nā sandwiches, ʻoiai ua maʻalahi lākou e hoʻopiha a ʻai. ʻO ka hope, inā makemake ʻoe i nā ʻeke spoon he makemake pilikino.
