E nā hoaaloha, i kēia lā ke lawe hou nei mākou iā ʻoe i kahi leʻaleʻa i unuhi ʻia mai kā mākou Mea ʻai Peruvian. Ua ʻike mākou i ka nui o ka hoʻohana ʻana i ka manawa me ka naʻauao, i kēlā me kēia lā, ʻoi aku hoʻi i kēlā mau manawa kahi e kaupalena ʻia ai ka hana i kahi manawa liʻiliʻi e hiki ai ke hoʻopiha i ka ikehu a mālama i ke kino e like me ka hiki. Inā ʻo ʻoe kekahi o kēia poʻe a ʻaʻole paha ʻoe i makemake i nā meaʻai kikoʻī, i kēia lā ke lawe nei mākou iā ʻoe i kahi meaʻai kūpono no ʻoe.
Ua ʻike mākou ʻo ka hopohopo e hoʻopuni nei i ko mākou ola i kēlā me kēia lā e noʻonoʻo ai mākou he hiki ʻole ke loaʻa ka meaʻai kaulike, a ʻo ka ʻai ʻana i ke ʻano olakino e pono ai ka manawa nui i ka lumi kuke. ʻO ia ka mea e alakaʻi iā mākou e hele i nā kuko liʻiliʻi, kahi e hoʻokuʻu ai iā mākou mai ka pilikia, akā e hoʻopau i ke olakino a i kekahi manawa e maʻi ai mākou.
I kēia lā, hāʻawi mākou iā ʻoe i kahi meaʻai kūikawā no ʻoe, no ka mea, ʻike mākou i ka manaʻo ʻole a mākou e hele ai i ke koho ʻana i ka mea e ʻai ai, a ʻo ka mea nui loa i ka lōʻihi o kā mākou hana ʻana. mackerel me ka moa He mea maʻalahi ia ma muli o kāna hoʻomākaukau ʻana i ka manawa pōkole a he olakino maikaʻi loa. E ʻono ʻoe i kēia kīʻaha ʻono o kahi iʻa maikaʻi loa, ʻike ʻia me ka ʻono ikaika a me ka paʻa paʻa, ʻo ia ka mackerel. ʻOiai ʻo ia ka protagonist i kēia lā, e hui pū ʻia me kahi mea ʻono me kahi ʻono ʻono akā ʻono e like me ka moa.
He aha kāu e kali nei! Mai poina, makemake ʻoe a hoʻopiha i kou waha me nā mea ʻono momona, ʻoi aku ka maikaʻi inā makemake ʻoe i ka iʻa, he mea maikaʻi loa ia. A me ka ʻole o ka liʻiliʻi, e hoʻomaka kākou.
ʻO ka mackerel me ka moa moa
Nā meaʻai
- ½ kilo iʻa maloʻo (puʻu)
- ½ kilo o nā moa
- 1 pepa bele nui, ʻoki ʻia
- 1 onion picasa nui
- ½ kilo ʻuala melemele
- 1 kīʻaha aila
- 2 ʻōmato waena, ʻili a ʻoki ʻia, paʻakai e ʻono.
Ka hoʻomākaukau ʻana i ka Mackerel me ka moa
I loko o kēia meaʻai, ʻo ka mea e liʻiliʻi iki ka moa, e hoʻāʻo e hoʻomākaukau mua iā lākou i ka wā e hana ai ʻoe i kāu ʻaina awakea, e maʻalahi lākou iā ʻoe i ka lumi kuke.
No ka hoʻomaka ʻana e hana ʻoe i kēia:
I loko o ke kīʻaha a i ʻole ka ipu e hoʻokomo ʻoe i ½ kilo moa a hoʻohui ʻoe i ka wai, ʻoi aku ka nui o ka wai ma mua o ka waiho ʻana i ka moa. A waiho ʻoe iā lākou e pulu i ka lā ma mua, ʻo ia hoʻi, mai ka pō ma mua, ʻo ia ka manawa ma kahi o 8 a 12 mau hola.
I ka hala ʻana o ka manawa, i loko o ka wai hoʻokahi e hoʻoneʻe mākou i ka moa i loko o ka ipuhao, hiki ke lilo i mea kuke a i ʻole ka mea kuʻuna, (ʻo ka ʻokoʻa ma waena o nā mea ʻelua, ʻo ia ka liʻiliʻi o ka manawa e hoʻomoʻa ai i ka moa. pīkī).
I loko o ka ipu kuke e hoʻomoʻa no kahi o 15 mau minuke ma luna o ka wela haʻahaʻa, (e hoʻomanaʻo ma hope o ka wehe ʻana mai ka wela, pono ʻoe e kali i 20-25 mau minuke no ka hāʻule ʻana o ke kaomi a hiki iā ʻoe ke wehe i kāu ipu hao. ka ipuhao no kahi o 1 hola a i ʻole 1 hola a me ka hapa ma luna o ka wela wela, e hoʻoulu mau ana, a pau ka mākaukau e hoʻohui ʻoe i ka paʻakai i kou makemake, i ʻoluʻolu a paʻa ka ʻili moa.
A laila, hoʻokomo ʻoe i ka wai me ka paʻakai liʻiliʻi i loko o ka ipuhao a hoʻolapalapa ʻia, a wela ka wai, hoʻohui ʻoe i ½ kilo iʻa mackerel a waiho ʻoe no 2 mau minuke. Ke hala ka manawa, lawe ʻoe iā ia i waho a hoʻomaka mākou e ʻoki a ʻoki paha i ka iʻa.
A laila ma waho aʻe o nā mea a mākou i hoʻomākaukau ai, e ʻili mākou a ʻokiʻoki i ka 2 medium, nā tōmato liʻiliʻi loa. A laila ʻoki mākou i 1 aniani nui i loko o nā ʻāpana liʻiliʻi a i ʻole ka nui āu e makemake ai, ma ke ʻano like mākou e ʻoki ai i ka pepa i loko o nā ʻāpana, ʻo ka meaʻai a mākou e hoʻohana ai i ʻoki ʻia, lawe mākou i kahi pā kahi e hoʻohui ai mākou i ka ʻaila (olive a i ʻole mea kanu, ma muli o kou ʻono) a me ka paʻakai a me ka pepa i kou makemake. A laila e hoʻokomo mākou i nā iʻa a me nā moa i hoʻomākaukau mua ʻia i loko o ka lole a mākou i hoʻomākaukau ai. Hiki ke hoʻohui i ke kīʻaha wai mai ka wai i koe mai ka moa, a ma kahi paha e hoʻolapalapa ai i ka iʻa, a e kuke a pau ka wai a ʻo ia nō.
Hoʻomākaukau mākou e nakinaki a ma mua, e hoʻomākaukau ana ʻoe i ½ kilo o ka ʻuala melemele, ʻo nā mea i mākaukau e ʻoki mākou i mau ʻāpana. A kau mākou i kā mākou hoʻomākaukau ʻana ma luna o kahi pā a ke kau nei mākou i nā ʻāpana ʻuala, ʻoki mākou i kahi pā paʻi liʻiliʻi a hohola ma luna, hiki iā ʻoe ke lawelawe i kēia hoʻomākaukau ʻono me ke kumu o ka laiki i kou makemake.
Manaʻo wau ua lawelawe ia iā ʻoe, a hiki iā ʻoe ke kaʻana like i kēia leʻaleʻa me kou mau hoaaloha a me kou ʻohana. Loaʻa ka waiwai maikaʻi loa.
Manaʻo kōkua no ka hana ʻana i kahi mea ʻono
Ma waho aʻe o ka hoʻomaʻamaʻa maʻalahi, makemake mākou e hāʻawi iā ʻoe i kekahi mau ʻōlelo aʻoaʻo maʻalahi no ka hoʻopau ʻana i ka ʻono, a me kahi mea ʻē aʻe e hoʻomākaukau ai i kēia mau meaʻai ʻono.
Ma mua o ka hoʻokomo ʻana i ka iʻa i loko o ka ʻaʻahu, hiki iā ʻoe ke hoʻohui a hoʻohele paha iā ia i loko o ka palaoa a inā loaʻa iā ʻoe nā ʻōpala berena e hana pū. ʻO kēia ka mea e loaʻa ai kahi ʻono ʻokoʻa a me kahi paʻa paʻa i ka wā e ʻono ai.
Inā makemake ʻoe i ka chili, ma kahi o ka hoʻohui ʻana i kahi pepa, e hoʻohui ʻoe i kahi pepa chili a inā makemake ʻoe i nā mea ʻelua i ka manawa like.
Inā loaʻa iā ʻoe ka moa moa i loko o kāu pahu hau, ma kahi o ka hoʻohui ʻana i ka wai i hoʻolapalapa ʻia, e hoʻohui ʻoe i ka hupa a hāʻawi ia i kahi ʻono ikaika a ʻoi aku ka nani. A ʻaʻole ia e hoʻopau i ka ʻono o ka iʻa.
A inā makemake ʻoe e hoʻāʻo i kekahi ʻano protein, hiki iā ʻoe ke hana pēlā. No ka mea, he laulā kēia ʻano meaʻai ma kēlā ʻano, e hoʻololi i nā ʻono like ʻole o kēlā me kēia kanaka.
Inā makemake ʻoe i ka ʻono o ka tart, e hoʻohui i kahi wai lemonona liʻiliʻi i ka iʻa ma mua o ka hui ʻana i loko o ka lole, a waiho ʻia no kahi 10-15 mau minuke.
Ke hoʻokuʻu ʻoe i ka moa e pulu, hiki iā ʻoe ke hoʻohui i kahi liʻiliʻi liʻiliʻi o ka paʻakai, e mākaukau lākou e kuke, i ka manawa liʻiliʻi. A inā ʻaʻole loaʻa iā ʻoe ka manawa e hoʻomākaukau ai iā lākou, loaʻa iā mākou ke kōkua nui, hiki iā mākou ke kiʻi iā lākou i loko o ka hale kūʻai kūʻai, ua hoʻomākaukau ʻia i nā hōʻike like ʻole. Pono e hoʻomaopopo ʻia e hele mai lākou i kahi kini.
Maka! Inā ʻoe i hoʻohui i ka bicarbonate i ka wai āu i hoʻoluliluli ai i ka moa, e hoʻolei i kēlā wai ma hope o ka manawa a holoi maikaʻi loa.
A makemake mākou e hoʻomaʻamaʻa iā ʻoe i ka lumi kuke, no laila inā ʻaʻole ʻoe i loaʻa ka manawa e hoʻomoʻa i ka moa i ka lā ma mua, a poina paha ʻoe. E hana ʻoe i kēia, i loko o kahi pahu microwave, e hoʻomanaʻo maikaʻi loa he mea kūikawā ia no ka microwave, e kau ana ʻoe i ka moa i ka nui āu e hoʻohana ai, kau ʻoe i ka wai a kahe ka moa a ma luna e kau ai a ʻōwili paha. ia me ka pepa i I loko o ka umu a me ka lāʻau ʻoe e wehe i kahi puka liʻiliʻi, ke hana ʻia kēia, lawe ʻoe i ka microwave no kahi 15 mau minuke, me ka wela kiʻekiʻe. A laila lawe ʻoe iā lākou mai loko mai o ka micro a waiho i ka maʻalili a voila, mākaukau lākou e kuke i kēlā lā hoʻokahi.
ʻOiai, manaʻolana wau e hiki i kēia mau ʻōlelo aʻoaʻo ke kōkua iā ʻoe i kāu meaʻai a hoʻomākaukau paha. Ua ʻike mākou e ʻoliʻoli loa ʻoe i ka ʻono i loko o ia mea a he kīʻaha maikaʻi loa ia e kaʻana like i nā lā hoʻomaha ʻē aʻe. Mai poina e kaʻana like i kēia mau mea me kāu mau hoaaloha a ʻoi aku me ka poʻe e kaʻana like i ke aloha no ka ʻono maikaʻi a me ka ʻono ikaika, a hiki i ka hoa hou.
Waiwai waiwai
ʻAʻole ia he hana maʻalahi ka meaʻai maikaʻi a me ka ʻai kaulike; Eia naʻe, ʻaʻohe mea maikaʻi i maʻalahi, akā i ka wā e hele ai ua maʻalahi ia, no ka mea i kēia mau manawa he nui ka poʻe i makemake i ke kino olakino a ʻoi aku ka maikaʻi, no laila ʻo kēlā me kēia mea ʻai, ʻo ia hoʻi nā limahana Recipe i nā waiwai nui a me nā huaora a e wehewehe mākou iā ʻoe ma lalo nei:
ʻO Mackerel, ma waho aʻe o ka loaʻa ʻana o kahi ʻono koʻikoʻi, ua waiwai pū kekahi i nā waiwai like ʻole a he nui nā pono e mālama ai i kou kino a me kou olakino. E hoʻomaka ana me ka ʻoiaʻiʻo he mea kōkua maikaʻi loa ia e mālama i kā mākou ʻōnaehana cardiovascular, loaʻa ka nui o nā mea a mākou i kapa ai ʻo fatty acids a me omega 3, he mea kōkua maikaʻi i ka mālama ʻana i nā pae koko, e hōʻemi ana i nā triglycerides a me ka cholesterol.
Eia kekahi, he mea hoʻokūpaʻa nui ia o kou kaumaha, no ka mea, ʻaʻole i loko o ka carbohydrates akā ma ke ʻano ʻē, he kiʻekiʻe kiʻekiʻe o nā protein maikaʻi maikaʻi, ʻoiai e hāʻawi ana i nā momona olakino a kūlohelohe i kā mākou meaʻai.
Loaʻa iā ia nā minerale pono, ʻo ia hoʻi, he mea nui e hoʻoikaika i ka ʻōnaehana pale. ʻO kekahi o lākou he selenium, ka mea kōkua a pale i ke kino mai nā maʻi a me nā pōʻino i hana ʻia e nā radical manuahi, kōkua i ka hana hou (i ka hoʻokumu ʻana o DNA) a kōkua pū i ka hana kūpono o ka thyroid gland.
A ʻo ka hope loa, he waiwai nui ia i nā huaora e like me ka hui B, me ka manaʻo nui i ka B12 a me nā huaora A a me D. Ma ka ʻaoʻao ʻē aʻe, loaʻa nā ʻano maikaʻi maikaʻi loa o ka moa, ʻoiaʻiʻo, hiki iā mākou ke unuhi i nā pono olakino he nui ma ka ʻai ʻana i kēia ʻono. legume . He protein meaʻai maikaʻi loa ia, hoʻohaʻahaʻa i nā pae o ka cholesterol maikaʻi ʻole, nā huaora o ke ʻano B1, B2, B9, C, E a me K a me nā minela, he hao, calcium, potassium, phosphorus, zinc, magnesium. He mea nui e mālama i nā pale o ko mākou kino mahalo.
