ʻO ka laiki me ka ʻōpae

I kēia lā e nā hoa lawe mākou iā ʻoe i kahi meaʻai kūikawā loa, i kā mākou moʻomeheu. E pili ana i ka mea kaulana laiki me ka opaes, he kīʻaha maʻamau i nā ʻāina like ʻole a me nā kahakai o Peru, ua kaʻana like ʻia kēia kuʻuna me nā ʻāina e like me Kolombia a me ʻEkuador, a ʻaʻole ia he mea kupanaha no kona ʻono ʻono a hiki iā mākou ke kaʻana like i kēia leʻaleʻa moʻomeheu.

Maʻa mākou nā Latino ʻai i ka laiki i kēlā me kēia lā i kā mākou meaʻai i kēlā me kēia lā, a ke hele pū nei mākou me nā ʻano ʻano like ʻole, hoʻomākaukau a me nā protein. E lawelawe mau ana i ka nui i makemake ʻia e ka hale ʻaina.

Hiki ke hoʻohana ʻia kēia meaʻai papa nui a i ʻole ma ke ʻano ʻaoʻao. Pono e hoʻomaopopo ʻia he kīʻaha maʻalahi loa ia e hoʻomākaukau ai, ʻaʻole e lōʻihi ʻoe i ka lumi kuke, a ʻo ka mea nui e hoʻomanaʻo iā ʻoe i kou aʻa maoli, ʻo ka kuke ʻana i ka laiki he hana maʻalahi ia, no laila ʻo ka manawa kēia. e hoʻopā aku i kāu meaʻai, a e hoʻomaʻamaʻa i kou mau hoaaloha a me kou ʻohana me kahi meaʻai e hoʻomaloʻo i kou ʻāʻī.

Me ka ʻole o ka liʻiliʻi, ʻo ia ka manawa e hoʻomaka ai e hoʻomākaukau i kēia laiki waiwai me ka opae a i ʻole ka moana a hoʻāʻo iā ʻoe iho, ka leʻaleʻa moʻomeheu o kā mākou Peru nani.

Laiki me ka ʻōpae ʻai

Nā meaʻai

Hoʻomākaukau ʻana i ka Laiki me ka ʻōpae

E na makamaka, e hoʻomaka kākou e hoʻomākaukau i kēia meaʻai momona a kaulana, i mea e maʻalahi ai kou hoʻomaopopo pono ʻana i ka hoʻomākaukau ʻana o kēia kīʻaha, e wehewehe mākou iā ʻoe ma o nā ʻanuʻu liʻiliʻi liʻiliʻi e kōkua iā ʻoe i ke kaʻina hoʻomākaukau.

ʻO ka mea mua āu e hana ai penei:

1. Pono ʻoe e holoi maikaʻi loa i ka 500 grams o ka huelo ʻōpae, a laila i loko o ka ipuhao e hoʻohui i ka wai, e helu ʻoe e like me ka nui o ka ʻōpae, a hoʻohui i ka paʻakai e like me kou makemake. Hoʻokomo ʻoe i ka ʻōpae i ka wai a hoʻolapalapa no 5 mau minuke.
2. Ke hala ka manawa, pono ʻoe e wehe i ka ʻōpae, hoʻokahe a ʻili iā lākou (e wehe i ka pūpū a me nā veins). Pono ʻoe i ka wai lemi he nui, kahi e hoʻomaha ai ka ʻōpae me kahi paʻakai liʻiliʻi, ma ka maʻamau e waiho ʻia no 15 mau minuke.
3. Ma waho aʻe o ka ipuhao e hoʻokomo ʻoe i ka ½ lita o ka wai e hoʻolapalapa, i loko o kēlā wai e hoʻohui ʻoe i ʻelua mau ʻāpana moa a hiki i ka hoʻoheheʻe ʻana. I loko o kēia wai e hoʻohui ʻoe i 360 grams o ka laiki a e hoʻomoʻa mālie ʻoe i ka wela wela, a ʻike ʻoe ua komo ka laiki i ka hupa a pau a moʻa (me ka ʻole o ka nui), mai hoʻohui i ka paʻakai. oiai ua lawa na cubes.
4. A laila, wehe mākou i ka'ōpae mai ka wai lemon, a hoʻomākaukau i kahi pā kahi e hoʻohuiʻia ai kaʻaila nui e paʻi. E hele ana kakou i ka opae ma 1 huamoa i hahauia, alaila, hele no hoi ma ka palaoa keokeo, pela no ke kau nei i ka opae iloko o ka pan me ka aila, a hiki i ke gula.
5. I kēia manawa, hoʻohana ʻoe i ka ʻoiaʻiʻo o ka wela o ka laiki, e hoʻomaka ai e kāhiko iā ia, e hoʻohui ʻoe i 50 grams o ka margarine a i ʻole ka pata, a laila e hoʻohui ʻoe i ka 100 grams o ka pā Parmesan grated.

A mākaukau e paʻi a lawelawe paha, ma luna o kahi pā e kau ai ʻoe i ka ʻāpana raiki i makemake ʻia a ma luna e hoʻohui ai i nā huelo ʻoʻo. ʻO ka hope, hoʻolaha ʻoe i 100 grams o ka pā paʻi ʻoki a ʻo ia nō.

Nā ʻōlelo aʻoaʻo no ka hana ʻana i kahi laiki ʻono me ka ʻōpae

No ka hana ʻana i kahi laiki ʻono me ka ʻōpae, kono mākou iā ʻoe e koho i ka ʻōpae hou loa i hiki iā ʻoe ke loaʻa, no ka mea, ʻo ia ka mea nui i ka ʻono e loaʻa i kāu kīʻaha.

Ua hoʻomākaukau ʻia kēia meaʻai ma kahi ʻano ʻē aʻe e like me ka mea maʻamau e hoʻomākaukau ai, no ka laʻana ma kahi o ka palai a me ka ʻai ʻana i ka ʻōpae, hiki iā ʻoe ke hoʻomākaukau pū me ka ʻuala o ka aniani, ka pepa, ke kōmato, ke kāleka, ka pepa chili (i kāu makemake)

A e hāʻawi ia i kahi ʻono ʻoi aku ka ikaika o kāu kīʻaha. Ma ka ʻaoʻao ʻē aʻe, hiki iā ʻoe ke hoʻomākaukau i ka laiki me ka hupa i koe i ka wā e hoʻomākaukau ai i ka ʻōpae a e hoʻopili hou ʻia me kēia ʻono kai.

I loko o ka wai kahi e hoʻolapalapa ai i ka ʻōpae, hiki iā ʻoe ke hoʻohui i nā mea ʻala e like me kou makemake, no ka laʻana, hiki iā lākou ke turmeric, paprika, paʻakai a inā makemake ʻoe e hoʻohui i kahi aniani āpau a me ke kāleka. 

No ka hele pū ʻana me ka ʻōpae i kēia hoʻomākaukau ʻana, hiki iā ʻoe ke hoʻomākaukau i kahi ʻuala kālika e hāʻawi ana iā ia i kahi ʻono ʻē aʻe, ʻoi aku ka maʻamau a ʻike ʻia hoʻi he meaʻai ʻono.

A i ka ʻōlelo ʻana i kēia mau hoaaloha, hiki iā ʻoe ke hoʻohui i kāu mau mea punahele punahele, akā e hoʻomanaʻo ʻaʻole e hoʻonui i ka nui, no ka mea hiki ke nalowale ka protagonist o ka meaʻai, ʻo ia hoʻi ka ʻoʻo. Me ka ʻole o ka ʻōlelo hou aʻe, makemake mākou iā ʻoe i kahi ʻai maikaʻi, a e ʻono i kēia kīʻaha.

Waiwai waiwai

ʻOiai he mea pono e loaʻa iā kākou a pau ka ʻai kaulike, akā, i kekahi manawa ʻaʻole i loaʻa iā mākou ka ʻike o ka pono o kekahi mau meaʻai i loko o nā ʻano meaʻai a mākou e hoʻomākaukau ai. I kēia lā e kōkua mākou iā ʻoe e ʻike ʻaʻole ia he ʻono maikaʻi wale nō, akā he hāʻawi ikaika maikaʻi hoʻi i kou olakino a me nā hana o kāu metabolism.

He hāʻawi ikaika nui ka ʻōpae, i kēia mau lā ua ʻōlelo ʻia ʻo ka ʻai ʻana i ka ʻōpae hiki ke hoʻonui i ka cholesterol, akā naʻe e wehewehe mākou i kāna mau pono:

Ma waho aʻe o ka loaʻa ʻana o kahi ʻono nani, ʻo ia ke kumu o ka nui o nā waiwai olakino. E like me ka laʻana i loko o kona maʻiʻo o omega 3 fatty acids, i ka wā e ʻai ai i kāu ʻai hiki ke lilo i mea kōkua nui e pale aku i ka maʻi puʻuwai e hiki mai ana. Hāʻawi ʻo Shrimp iā ʻoe i ka huaora B12, E a me D, aia pū kekahi me nā minerale e like me ka zinc, ka hao a me ka iodine.

He ʻoiaʻiʻo hiki iā ia ke hoʻokiʻekiʻe i kāu cholesterol maikaʻi ʻole, akā naʻe hiki iā ia ke hoʻopaʻa i kāu cholesterol HDL maikaʻi, e hoʻomanaʻo i ka ʻai ʻana a pau he mea pōʻino.

Ma ka ʻaoʻao ʻē aʻe, e kamaʻilio pū mākou iā ʻoe e pili ana i nā waiwai o ka laiki, ʻo ia ka meaʻai āpau, ʻoiai ua ʻai nui ʻia e ka hapa nui o ka heluna kanaka o ka honua. ʻO ka laiki he starch, iʻikeʻia ma keʻano he kumu paʻa o nā calories, ua manaʻoʻia he meaʻai hypoallergenic i maʻalahi i kaʻeliʻana, me nāʻano waiwai. Ua aʻo ʻia hoʻi ʻoi aku ka maikaʻi o kāna waiwai protein ma mua o nā cereals ʻē aʻe.