Laiki i ka mea kanu

He papa o hoʻomākaukau maʻalahi a kūpono loa i nā meaʻai. He mea maikaʻi loa ia no kēlā me kēia manawa a ma nā ʻāina i hoʻokele ʻia ka climatology e like me nā kau i ʻae ʻia i loko o kekahi o kēia.

Kapa ʻia ʻo ia ka laiki me nā mea kanu a he mea kūpono ia e ʻai ma ke ʻano he kīʻaha nui a i ʻole he mea hoʻohui i ka ʻiʻo, iʻa a i ʻole salakeke. Inoa  "I ke kahu" Hoʻohana ʻia ia i nā ʻano ʻokoʻa like ʻole e koi ai i nā mea kanu ʻē aʻe a i ʻole nā ​​​​mea kanu, ma waena o kēia mau mea hiki iā mākou ke haʻi aku i ka spinach, broccoli, peas, artichokes, peppers a i ʻole kānana i waena o nā mea ʻē aʻe he nui, e hāʻawi iā ia i kahi hui o nā mea ʻono a ʻoluʻolu i ka maka ma muli o ka hui ʻana. o nā kala .

Hoʻokipa maikaʻi ʻia ka hoʻomākaukau ʻana i ka laiki e ka hapa nui o nā kānaka. Ma Amerika Latina, he hoa ia "Aneane koi" no nā meaʻai maloʻo ʻē aʻe; ʻOiai ʻike ʻia nā ʻāina e like me Sepania a me Kina no nā meaʻai maʻamau.

El laiki i ka mea kanu he papa piha, olakino a me ka ʻono ʻoluʻolu, i ʻae ʻia a ʻae ʻia e nā keiki a me nā pākeke, e ka poʻe olakino a me ka poʻe me nā maʻi olakino maʻalahi no ka mea hiki ke ʻae ʻia a maʻalahi.

Mea ʻai no ka laiki i ka mea mahiʻai

Nā meaʻai

• 3 kīʻaha laiki
• 2 mau kāloti waena
• 1 kīʻaha o ka pī
• 1 kīʻaha kulina momona (ʻoluʻolu)
• 2 onioni waena
• 1 pepa bele ʻulaʻula
• 1 pepa bele ʻōmaʻomaʻo
• 4 mau kīʻaha wai (hiki ke hoʻololi ʻia i ka hupa mea kanu)
• 2 aila puna ʻai
• 1 punetēpō o ka pata
• 1 ʻalani punika kāki ʻia
• 1 punetune lepo turmeric
• 1 he teaspoon pepa ʻeleʻele lepo
• ʻO ka paʻakai e ʻono

Nā mea hou aku

• ʻO ka ipu hao a i ʻole ka ipu hao
• Kāwea palaoa

Ka hoʻomākaukau ʻana i ka laiki i ka māla

ʻIli ʻia nā kāloti a ʻoki ʻia nā pepa a ʻoki ʻia ʻelua. E kau i ka pata i loko o ka pā a e hoʻoheheʻe a hoʻoheheʻe. I kēlā manawa hoʻohui mākou i ke kāloti, ka bele, ke kulina ʻono a me ka hapahā kīʻaha wai. E uhi, e hoʻoulu mau ana, e nānā i ka pau ʻole o ka wai, a hiki i ka loaʻa ʻana o nā mea kanu i kahi ʻano o ka paʻakikī paʻakikī, hiki ke loaʻa i loko o 10 mau minuke. Wehe i ka wela a mālama. 

Wehe ʻia ka ʻōpala mai nā aniani a ma hope o ka holoi ʻana, ʻoki ʻia lākou i loko o nā ʻāpana liʻiliʻi, e like me nā cubes. I loko o ka ipuhao mānoanoa, e kau i ka ʻaila, ka laiki a me ka ʻakaʻaka a hoʻomoʻi ma kahi wela haʻahaʻa no kahi o 10 mau minuke. E hoʻohui koke i ke koena o ka wai (a i ʻole ka hupa huaʻai), ka pī a me nā lau ʻai i palai mua ʻia me ka wai i loaʻa iā lākou. Hoʻohui ʻia ke kālika, ka pepa, ka turmeric a me ka paʻakai.

Hoʻopiliʻia nā meaʻai a pau a laweʻia i ke ahi, i ka mua (10 mau minuke) ma luna o ka wela nui e hoʻolapalapa a laila e hoʻohaʻahaʻaʻia i ka wela wela, e waiho ana i ka ipuhao e kuke, uhiʻia, no 20 mau minuke.

Wehe ʻia mai ka wela a ʻae ʻia e hoʻomaha no kahi manawa kūpono (ma kahi o 5 mau minuke) ma mua o ka lawelawe ʻana.

Nā ʻōlelo aʻoaʻo

Ke hoʻomoʻa i nā mea kanu i ka ʻaila a me kahi liʻiliʻi o ka wai, ʻoi aku ka maikaʻi o ka waiho ʻana iā lākou me ka paʻakikī ke hoʻopau i ka kuke ʻana i ka wā e kuke ai ka laiki.

Inā makemake ʻoe e hoʻonui i ke kala o nā mea kanu, hiki iā ʻoe ke haʻalele i ka hoʻohana ʻana i ka turmeric, no laila e waiho ana i ka laiki keʻokeʻo e ʻokoʻa loa me ke kala o nā mea kanu.

I kekahi manawa, maloʻo ka hoʻomākaukau ʻana a paʻakikī mau ka laiki; inā hiki kēia, hiki ke hoʻohui i kahi wai hou.

Hiki ke pani ʻia ka turmeric no ka saffron a i ʻole kekahi kala meaʻai.

Ke hoʻomoʻa mua ʻoe i ka laiki, hiki iā ʻoe ke hoʻohui i nā tōmato palai e hāʻawi i ka hoʻomākaukau ʻana i kahi hue ʻulaʻula, a me ka hoʻohui ʻana i ka ʻono.

Hāʻawi kino

I loko o ka māla laiki mākou e ʻike ai i kahi meaʻai me kahi mea nui o nā carbohydrates, nā huaora, nā minelala a me ka fiber, ʻoiai he haʻahaʻa i ka momona.

ʻO ka lawelawe ʻana o ka laiki a la jardinera, ma kahi o 100 g ke kaumaha, aia i loko o 82 g o nā carbohydrates, 7 g o ka protein, 1 g o ka momona; e like me ka 91% carbohydrates, 8% protein, 1% momona.

Eia kekahi, ua hāʻawi ʻia kēlā nui i ka 540 mg o ka sodium, 180 mg o ka potassium, 17 mg o ka calcium, 120 mg o ka phosphorus, 1,5 mg o ka magnesium a me 0,8 mg o ka hao; he mea nui hoʻi kona hāʻawi ʻana i nā huaora B1, B3, B5; B6 a me ka waikawa folic.

Nā waiwai meaʻai

ʻO ka hoʻokomo ʻana i ka laiki i kā mākou meaʻai he mea koʻikoʻi loa ia no ka mea ʻo kāna mau meaʻai meaʻai e hāʻawi iā ia, ma waena o nā pono ʻē aʻe, e hoʻoikaika i ka ʻōnaehana immune a me nā waiwai anti-inflammatory, me ka poina ʻole i kāna hana hoʻomaha ma muli o ka loaʻa ʻana o ka tryptophan, kahi amino acid i ʻāpana o ka protein. ʻike a me nā huaora o ka paʻakikī B a me ka magnesium e hōʻoiaʻiʻo i ka hana ʻoi aku ka maikaʻi o nā cell neuronal.

Ma waena o nā carbohydrates, kū i waho ka nui o ka starch content, kahi mea i hoʻomoʻa mālie ʻia i ka digestively, e unuhi ʻia i loko o ka hāʻawi ʻana i ka ikehu a me ka mana kūpono o ke kō i loko o ke koko. Hāʻawi kēia i kahi hana hoʻomaha ma muli o ka ʻike o ka tryptophan, kahi amino acid kahi ʻāpana o ka ʻike protein.