ʻO Omelette ke kīpī punahele nui o nā poʻe he nui a puni ka honua. Hoʻomakaukau kēlā mea kēia mea i kāna hana pono'ī: kahi kīnā i nā hua manawaʻelua, nā mea'ē aʻe e uku aku i ka waiū a iʻole ka wai iā lākou, nā mea'ē aʻe e hoʻopili i ka pāʻani me nā'omela, nā'ōmato, ham a me nā huahana'ē aʻe. Nui ka nui o nāʻano likeʻole o kēia pālahalaha, aʻo kēlā me kēia'ōlepele kona waihona pono'ī pono'ī. Mai kēiaʻatikala e aʻo aiʻoe e pili ana i ka hoʻokele ike o ka mea maʻamau o kēia kakahiaka kakahiaka mai nā hua.
ʻO ka helu Caloric o ka omelet
E noʻonoʻo i nā kohoʻokoʻa no ke kukeʻana a pehea pehea, e hilinaʻi ana iā lākou, e loli ka waihona caloric o ka hua hope loa:
- he omelet kahiko mai nā huaʻelua - 118 kcal no 100 g;
- ia i nā hua me ka waiū - 184 kcal;
- nui me ka hīnaʻi - 340 kcal;
- 'ōlame me ka waiū 1% mahu - 135 kcal;
- omelet me nā'ōmato - 165 kcal.
ʻO kaʻaiʻana o kaʻaina Omelet he waiwai kalo o kahi o 110 mau unahi a he mau pua i'ōʻia ma waho o nā mea additive i kuʻi ma ke kaʻa.
No ka maʻalahi, e noʻonoʻo kākou i ka helu o ka calorie o nā mea hoʻokomo kaulana no nā omelette. No ka hoʻohālikelikeʻana i ka waihona kaloila o ka mea i hoʻomākaukauʻia, e hoʻohui i ka helu i hōʻikeʻia i ka helu o ka ikele o ka omelet (me kaʻole o ka waiū):
- nā'ōmato - 18 kcal no 100 g;
- kahi - e 300 kcal no 100 g;
- Bulgarian pepper - 28 kcal no 100 g;
- ham - 145 kcal no 100 g;
- kaʻiʻo moa - 219 kcal no 100 g;
- ka waiū 1% - 42 kcal no 100 g;
- aniani - 41 kcal no 100 g;
- hauhumu - 28 kcal no 100 g;
- ʻO Olive - 115 kcal no 100 g.
No laila,ʻo ka nui o nā calories i loko o ka omelette e pili pono ana i nā meaʻai āu e hoʻohana ai i ka wā e kuke ai. Eia kekahi, ka hopena o kaʻaila e pili ana: maikaʻi ke kukeʻana i loko o ka pālākeke hou a iʻole Teflon pan, ka mea iʻole e hoʻohui i kaʻaila.
Nā hua o ka omelette no ka'ōpō kakahiaka
ʻAʻole ia he mea huna i nā hua hua i hoʻopili ponoʻia i ka huaola o ka meaola, kahi maikaʻi no ka hoʻomakaʻana o ka lā. ʻO'Alettelette - he kīʻahaʻaʻole ka meaʻai wale nō, akā, no ka mea i loko o nā huaʻa, aia nā huaʻai A, B1, B6, B9,ʻE e D, a me nā koina e like me ka hao a me ke kauhale. Mahalo i kēia,ʻaʻole hiki iāʻoe keʻoluʻolu wale i ka meaʻoluʻolu, akā, e hoʻoikaika i kou kino, e loaʻa mai nā mea nui mai ka kakahiaka.
Eia kekahi,ʻo ka mea maʻamauʻole eʻai i nā mea kanu a me nā huaʻai, a hiki iāʻoe ke hoʻonui i nā halo, nā huaʻai , a me nā greens i ka omelet, kahi eʻoi aku ai ka waiwai o ke kīʻaha no ke kino holoʻokoʻa.
Ma ka'ōlelo e pili ana i nā pono o nā omelette, ponoʻoe e hoʻomanaʻo a hoʻopilikia wale - keʻoleʻoe e kālua i kahi mea no nā kāne, hiki paha iāʻoe ke ulana i kēia pā, a uaʻano paʻakikī kēiaʻano wela eʻikeʻia e ke kino.
ʻO Omelette no ka pōpōpō kaumaha
ʻO Omelette kekahi o nā koho kakahiaka kakahiaka maikaʻi no ka poʻe e makemake ana eʻalo i ka kaumaha. Hōʻikeʻia kēia ma keʻano: he meaʻai ka meaʻai a me ka meaʻai i ka'ōmaena, he nui nā meaʻai a laila eʻae iāʻoe e kāhili aʻaʻole hoʻomanaʻo i ka meaʻai a hiki i ka manawa awakea. Eia hou, ua maʻalahi ka hoʻomākaukauʻana,ʻo ia hoʻi,ʻaʻole e hāʻule kēia kakahiaka kakahiaka.
E noʻonoʻo kākou i kekahi mau mea likeʻole o ka meaʻai no ka uluʻana i ka lahilahi, ma muli o nā kumu o ka meaʻai pono, kahi e hoʻohanaʻia ai ka omeletene no ka'ōpō kakahiaka.
Kō koho 1
- Pōʻakai: omelette me ka waiū, ka'ōmaʻomaʻu me ka paʻi, kahi'āpana palaoa.
- ʻO kaʻaina awakea: kahi hapa o ka saladi mai nā huaʻai hou, kahi bola.
- Paʻa ahiahi: an apple.
- ʻO ka meaʻai: ka pipi i ka palaoa me ka zucchini a me ka zucchini.
Kō koho 2
- Pōʻakai: omelet me nā'ōmaʻomaʻo, ka'ōmaʻomaʻo me ka hulu, kahi'āpana palaoa.
- Lunch: saladi mai nā mea kanu'ūpī (e like me vinaigrette), ka waihonaʻala māmā.
- Paʻa ahiahi: kiwi.
- Meaʻai: ka moa, ke kākoʻo me ka kāpena.
Kō koho 3
- Pōʻakai: omelet me nā halo, ka'ōmaʻomaʻu me ka huka, kahi'āpana palaoa.
- Lunch: kahi'āpana o ka buckwheat me ka pipi, ke kī me ke kō.
- Paʻa ahiahi: ke aniani o ka yogurt.
- ʻO ka meaʻai: ua hanaʻia me ka pālaʻiʻuala.
Kō koho 4
- Pōʻakai kakahiaka: ka'ōleʻi me ka lihi, ka'ōmaʻomaʻu me ka kō.
- ʻO kaʻaina awakea: he lawelaweʻana i ka soup-puree, ke kī me ka pa.
- Paʻa ahiahi: hapa hapalua o ka nihi.
- Ka meaʻai: ka iʻa i hoʻomoʻaʻia me nā mea kanu.
Mai poina e hoʻolālā kaʻaina ahiahiʻekolu mau hola ma mua o ka moeʻana, aʻo nā'āpanaʻaʻole ia he nui aku ka "haleʻai". ʻO kaʻaiʻana pēlā, hiki iāʻoe ke loli hou a hoʻonui i ke kino me kahi mea pono.