Cabrilla Adobo

E na makamaka, ke lana nei ko makou manao he maikai loa oukou i keia la, no ka mea, e haawi aku ana makou ia oukou i ka laau maalahi, a me ke ano ikaika, mamuli o na mea a makou e hoohana ai i ka hoomakaukau ana, e waiho ana i ka i'a ma ke ano ke kumu o kēia kīʻaha, kahi e hōʻike ai iā mākou he Peruvians. Pololei, i kēia lā mākou e kuke ai me kahi mea ʻono i kapa ʻia keʻokeʻo.

E hui mākou i ka cabrilla, me nā mea maʻamau. No ka mea, ua hoʻoikaika ʻia mākou e kahi meaʻai maʻalahi loa, no kēlā poʻe i hoʻoholo mau i ka koho ʻana i ka mea e ʻai ai, i kēia manawa pono mākou e ʻaina awakea a ʻaina ahiahi paha, ʻaʻole pono ka manawa nui. A lawa ka ʻōlelo ʻana he kiʻekiʻe ka waiwai o ka meaʻai, a he wehewehe maikaʻi loa ke olakino.

La ʻO Cabrilla He iʻa ʻono loa ia, ma muli o kona ʻono ʻoluʻolu, a me kona ʻiʻo paʻa a i ka manawa like me ka momona, he mea ʻono a kūpono hoʻi no kēia ʻano kīʻaha e kōkua iā mākou e puka i waho o ka pilikia. Paipai pū mākou i kēia meaʻai, no ka ʻahaʻaina maʻamau, me kou ʻohana a me nā hoaaloha, no ka mea, maopopo mākou i kekahi manawa, no nā kamaliʻi he paʻakikī ke kaʻana like i ka ʻono no ka iʻa a me ka pūpū.

Mai poina a noho a hiki i ka hopena, e aʻo e pili ana i kēia meaʻai moana waiwai a leʻaleʻa.

Recipe o Cabrilla Adobo

Nā meaʻai

Hoʻomākaukau o Cabrilla Adobo

E hoʻomaka me kēia ʻono Adobo de cabrilla a i ʻole cabrilla en adobo, pololei ia ma nā ʻano ʻelua, e hana mākou i kēia, me nā hana maʻalahi e maʻalahi ai kāu hana:

1. ʻO ka mea mua āu e makemake ai, ʻo ia ke kōkua o kahi pahu, metala a pālolo paha, kahi e hoʻomākaukau ai mākou i kahi lole no ka cabrilla.
2. I loko o ka pahu e hoʻohui ʻoe i 1 kīʻaha o ka vīnega ikaika, ¼ teaspoon o ka oregano, 2 teaspoons o ke kāleka lepo a laila e hoʻohui ʻoe i ka kumini, ka paʻakai a me ka pepa i kou makemake.
3. A laila pono ʻoe i 1 cabrilla holoʻokoʻa a i ʻole 1 kg i loko o nā kīʻaha, a i kēia manawa e hoʻohana mākou i nā kīʻaha. Inā ʻoe e hoʻohana i ka cabrilla holoʻokoʻa, pono ʻoe e ʻoki i loko o nā ʻāpana, i loaʻa iā ʻoe he 6 a 8 mau ʻāpana.
4. E hoʻohui ʻoe i nā kīʻaha i loko o ka pahu a e kau ana ʻoe i 2 mau aniani nui āu e ʻoki ai i nā ʻāpana, e hoʻohui i kēia mau mea me ka lole. E hoʻoulu ʻoe a waiho ʻoe i ka marinate no 1 hola a ʻoi aku paha.
5. Ma waho aʻe o ka hoʻomākaukau ʻana i ka iʻa. I loko o ka pā palai e waiho ana ʻoe i ¼ kīʻaha ʻaila e paʻi ai, e kali a wela ka ʻaila; aia ma kona wahi e hoʻohui ʻoe i 2 punetēpē o ke kāleka ʻāina a me 1 punetēpē o ka pepa ʻulaʻula honua, e hoʻoulu i nā mea ʻai, a hiki i ka maikaʻi ʻana.
6. Ma hope o ka hoʻomoʻa ʻia ʻana, e hoʻohui ʻia nā ʻāpana iʻa i loko o ka pā, me ka ʻaʻahu i hoʻomoʻa ʻia a waiho ʻia e kuke me ka wela haʻahaʻa, no 5 mau minuke.

A mākaukau ma hope o ka hala ʻana o ka manawa, ua hoʻomākaukau ʻoe i kāu kīʻaha, kahi kūpono e hui pū me ia me kekahi ʻuala melemele, ʻuala a i ʻole kānana sancochas, he salakeke ʻono. Ma muli o kāu makemake, hiki iā ʻoe ke hui pū me ia me ka ʻai chili a i ʻole ke kālika.

Manaʻo kōkua no ka hana ʻana i kahi mea ʻono 

ʻO kā mākou mea maʻamau ka ʻōlelo ʻana i ke koʻikoʻi o ka meaʻai hou, ʻoi aku ka protein. No ka mea i kēia hihia ua hoʻohana mākou i ka iʻa, pono ʻoe e hōʻoia he mea hou a olakino ia no ka ʻai ʻana, no ka mea he kumu kūpono kēia i ka wā e hiki mai ana i ka ʻono āu e loaʻa ai.

Hiki iā ʻoe ke hoʻohui i ka lemona, ka lime a i ʻole ka wai ʻalani ʻalani maikaʻi i ka lole a mākou i hoʻomākaukau ai, inā ʻaʻole ʻoe i ka vīneka.

Hiki ke hana ʻia kēia meaʻai me kekahi ʻano iʻa a i ʻole protein.

Hiki ke hui pū ʻia me kahi hapa maikaʻi o ka laiki a ma waena o nā salakeke i ʻōlelo ʻia:

• ʻO ka moa a me ka salakeke spinach.
• ʻO ka moa a me ka salakeke cactus.
• ʻO ka salakeke ʻuala waiwai me ka hua.
• ʻO kahi salakeke broccoli waiwai i kāhiko ʻia me ka ʻaila ʻoliva, e hāʻawi iā ia i kahi mea ʻono.

Hāʻawi kino

He ʻano iʻa ʻo Cabrilla e hāʻawi i kahi ʻono ʻoluʻolu i kēia meaʻai a no nā iʻa keʻokeʻo. Hōʻike ʻia kēia iʻa e ka waiwai o nā huaora A, D a me B, me ka loaʻa ʻana o ka magnesium, calcium, iodine, phosphorus a me ka potassium, ua ʻike ʻia e kāna ʻiʻo crunchy a hoʻohana nui ʻia no nā meaʻai palupalu, e like me ka ʻaina ahiahi a me nā meaʻai. .

 ʻO ka Vitamin A a i ʻole ka waikawa retinoic kahi antioxidant maikaʻi loa e kōkua i ka pale ʻana i nā cell mai nā radical manuahi, hiki ke hoʻopilikia i ka maʻi puʻuwai a me ke kanesa. He meaʻai hoʻi ia e kōkua nui i ka ulu ʻana, ka hānau ʻana, ka pale ʻana a me ka ʻike.

He kuleana koʻikoʻi ka Vitamin B3 a i ʻole niacin i ka ʻili ʻana i ka ikehu. I ka meaʻai, ma waho aʻe o ke kōkua ʻana i ka ʻōnaehana digestive, ka ʻili a me nā aʻalolo, ʻo kekahi o kāna mau hana ʻo ka hoʻopau ʻana i nā mea ʻawaʻawa mai ke kino, a me ka hana ʻana o nā hormones steroid, pēlā nā hormones e pili ana i ke kaumaha.

 He waiwai koʻikoʻi ka Vitamin B9 a i ʻole ka waikawa folic, ʻoiai inā lawe ʻia i ka wā hāpai, he mea nui ia no ka mea nona ke kuleana no ka ulu a mālama ʻana i nā ʻiʻo. ʻO ka Vitamin B12 ke kuleana no ka mālama ʻana i ka ʻōnaehana nerve, ʻo ia ka hoʻohana ʻana i ka protein a me ka hoʻokumu ʻana o nā pūpū koko ʻulaʻula.

Pono ka Vitamin B6 no ka hana ʻana i nā antibodies. Hiki iā ia ke hakakā i ka maʻi maʻi, kōkua i ka hana ʻana i ka hemoglobin, a hāʻawi i ka oxygen i nā ʻāpana koko ʻulaʻula.

He meaʻai koʻikoʻi ka Vitamin D no ka hana ʻana o ko mākou kino, he nui nā hana koʻikoʻi no ka hoʻomohala kūpono i kēlā me kēia lā. Kōkua e hōʻemi i ka hiki ʻana o ka maʻi puʻuwai a me ka osteoporosis.

Wahi a kekahi mau noiʻi, ua hōʻike ʻia he pili nui ia i ka mālama ʻana i ka hana cognitive, no ka mea, i ko mākou mau makahiki, nalowale kekahi mau hana i ke kino.

Kōkua e hōʻemi i ka ʻoʻoleʻa a i ʻole ka pilikia o ka hānō.

Hoʻoikaika ia i ka ʻōnaehana immune, a hiki i ka pale ʻana iā ia mai nā ʻano maʻi like ʻole, kahi a mākou e ʻike maʻamau ai i ke anu.