Ke noʻonoʻo mākou i a Kumukanawai olakinoManaʻo maʻamau mākou he mea ʻoluʻolu a ʻoluʻolu ʻole, akā naʻe, he nui nā ʻano kīʻaha Peruvian me kēia mau ʻano. ʻO ia hoʻi, olakino, ʻono, maʻalahi, maʻalahi e hoʻomākaukau a me ka waihoʻoluʻu, ʻaʻole mākou i ʻōlelo e kūpono ia i kāu kālā, ʻoiai ʻo ia.
I kēia lā ke kaʻana like nei mākou i nā mea ʻono Hoʻopiha ʻia ʻo Caiguas me ka hakePono e hoʻomaopopo ʻia he olakino maikaʻi ʻo caiguas ma muli o ko lākou fiber kiʻekiʻe a me ka nui o ka wai, he mea maikaʻi ia i kāu ʻai i kēlā me kēia lā. Ma ka ʻaoʻao ʻē aʻe, ʻo ka ʻono momona o ka hake, ʻike ʻia me ka ʻiʻo paʻa a me ka momona, ʻike ʻia ʻo ia ka hōkū ma waena o nā iʻa keʻokeʻo a he aha ka maikaʻi o ka hui ʻana ma mua o ka ʻai momona me kā mākou caiguas.
Inā ʻo ʻoe kekahi o ka poʻe makemake i ka ʻono maikaʻi, akā ʻaʻole ʻoe makemake nui i ka kuke ʻana, kūpono kēia meaʻai iā ʻoe, no ka mea he mea pono loa ia. maʻalahi a ʻono. He kūpono ke hele pū me ka ʻaina awakea maikaʻi loa, ʻoi aku hoʻi i kahi hoʻomaha kahi e ʻike ai mākou e hui ai ka ʻohana holoʻokoʻa, me ka mea liʻiliʻi loa o ko mākou home, ʻo ia hoʻi nā keiki, a ʻike mākou i ka mea nui o ka ʻai ʻana i ke olakino a me ka ʻono i ka manawa like. manawa like, e hāʻawi i kahi ʻike maikaʻi aʻe piha i ka ikaika a me ke aloha.
Hōʻike ʻia kēia mau ʻono e ka maʻalahi, akā i ka manawa like ʻole, manaʻolana mākou e hauʻoli ʻoe a loaʻa ka pōmaikaʻi nui.
Mea ʻai no Caiguas i hoʻopiha ʻia me ka hake
Nā meaʻai
- 1 hake maka, ʻoki ʻia
- 1 Berena Farani, pulu
- ¾ kilo tōmato
- 2 onioni waena
- 2 cloves kālika, ʻoki ʻia
- 1 punetēpē ʻalani ʻōmato
- 2 punetune ʻoliva
- 2 punetahi hua maloʻo
- ½ ʻili ʻōmaʻomaʻo
- ½ kīʻaha aila
- 6 kaigua waena
- ʻO ka paʻakai, ka pepa a me ka kumini, ka oregano, ka pā paʻi.
Ka hoʻomākaukau ʻana o Caiguas i hoʻopiha ʻia me ka hake
E like me kā mākou i ʻōlelo ai, maʻalahi kēia hoʻomākaukau, no laila e hauʻoli ʻoe i ka hana ʻana.
E nā hoaaloha e hoʻomaka, e hana mākou i kēia i loko o ka ipuhao e hoʻokomo i ka wai a hoʻolapalapa (hiki iā ʻoe ke hoʻohui i ka paʻakai i ka wai, inā makemake ʻoe). I ka wā e paila ai, e hoʻokomo mākou i ka hake i loko o ka wai a waiho ʻia ma kahi o 2 mau minuke, ua mākaukau ka hake i loko o kahi pahu a i ʻole kīʻaha a waiho mākou e hoʻomaka i ka ʻōpala. A laila hoʻohui mākou me ka palaoa Farani i hoʻomoʻa ʻia a hoʻomoʻi mākou me ka paʻakai, ka kumine āu e makemake ai a me ka pepa i kou makemake. A i loko o ka pā palai mākou e hoʻokomo i kahi ʻaila liʻiliʻi e like me kou makemake a hoʻomoʻi i nā mea ʻai a pau a loaʻa iā lākou kahi hiʻohiʻona gula a crunchy.
Pau kēia mau mea a pau, ʻokiʻoki mākou i ʻelua mau ʻakaʻaka, ʻelua cloves kālika a me ¾ kilo tōmato i ʻāpana liʻiliʻi. A laila i loko o ka pā palai mākou e kau ai i ka ½ kīʻaha o ka aila (no kāu makemake, hiki ke ʻoliva a i ʻole ka mea kanu). Ke wela ka ʻaila, hoʻohui mākou i kā mākou mau mea i ʻoki mua ʻia a hoʻomoʻi mākou iā lākou me ka ½ ka pepa ʻōmaʻomaʻo, ka paʻakai, ka oregano a me ka pepa e ʻono ai. E hoʻolapalapa a hoʻomoʻa paha ma kahi wela liʻiliʻi, a ʻike mākou i ka hāʻule ʻana o kā mākou mau tōmato.
Ma waho aʻe akā he koho, e hoʻomoʻa ʻoe i 3 mau hua i loko o kā lākou pūpū, no ka 8 a 10 mau minuke. A laila e hoʻoluʻu iā lākou, ke mahana lākou, ʻili mākou a ʻokiʻoki i loko o nā ʻāpana liʻiliʻi.
Hoʻokaʻawale mākou i kahi liʻiliʻi o ka ʻai mākaukau, a hui pū me nā hua, ka hake i moʻa ʻia me ka berena. Pono kēia i ka palaoa paʻa, hoʻohui mākou i 2 punetēpē o nā ʻoliva a me 2 punetēpē o nā hua waina.
I kēia manawa, lawe mākou i ka 6 caigua aʻokiʻoki iā lākou ma kekahiʻaoʻao a wehe i nāʻanoʻano, ua mākaukau nā caiguas (e hoʻomaʻemaʻe maikaʻi lākou, hiki iāʻoe ke hele i loko o ka wai paila, inā makemakeʻoe). A laila e hana i kēia, hoʻomaka mākou e hoʻopiha i ka caiguas me ka hoʻopiha a mākou i waiho ai.
Ua nīnau paha ʻoe iā ʻoe iho he aha kā mākou e hana ai i ke koena o ka ʻai? , ma hope o ka hala ʻana o ka manawa, lawe mākou iā lākou i waho o ka ipuhao a hoʻomākaukau i ka pā. Hiki iā ʻoe ke lawelawe iā ia me kahi ʻāpana raiki a hiki iā ʻoe ke ʻoki i ka pāpaʻi, e hohola ma luna o ka caigua, e hoʻohui i nā mea i koe o ka ʻuala i kou makemake.
A mākaukau e nā hoaaloha, he ʻaina awakea maikaʻi kāu, ʻike ʻoe i ka maʻalahi o kēia mea ʻono Peruvian, ʻike mākou e aloha ʻoe a loaʻa iā ʻoe ka waiwai maikaʻi.
Nā ʻōlelo aʻoaʻo no ka hana ʻana i kahi Caigua ʻono i hoʻopiha ʻia me ka hake
A no ka mea he hana maʻamau a me ka kuʻuna, makemake mākou e hāʻawi iā ʻoe i nā ʻōlelo aʻoaʻo i mea e hoʻohui i nā mea a mākou e hoʻomākaukau ai, e hoʻohui ʻoe i kahi pā hou i kāu kīʻaha.
E hoʻomanaʻo i ka hoʻohana ʻana i ka meaʻai hou i kēia hihia, e hōʻoia i ka maʻemaʻe o ka caigua a ʻaʻohe ʻōpala.
Hiki iā ʻoe ke hoʻomākaukau i kēia meaʻai me kahi protein ʻē aʻe, e like me ka pipi, ka moa, ka puaʻa, e like me kou makemake. A ʻo kekahi ʻano iʻa ʻē aʻe, e paipai ana i ka corvina.
A inā makemake ʻoe e hoʻohui i nā mea kanu ʻē aʻe e like me kā kāloti, uala a i ʻole nā mea āu e makemake ai, ʻaʻohe pilikia.
Inā makemake nui ʻoe i ka chili, hiki iā ʻoe ke hoʻohui i 3 chili peppers a ʻaʻohe pilikia.
Manaʻo hou mākou ua makemake ʻoe ia mea a ua hauʻoli ʻoe i kāna hoʻomākaukau ʻana, e like me mākou, a hiki i ka pāʻina aloha e hiki mai ana.
Waiwai waiwai
ʻOiai makemake mākou e hōʻike iā ʻoe i ka maikaʻi o nā meaʻai a mākou e ʻai ai i kā mākou ʻai, no ka mea, hāʻawi ia iā ʻoe i kahi ʻike maopopo i ka mea āu e ʻai ai. Ma ka manawa like e aʻo ai iā ʻoe i ke koʻikoʻi o ke olakino maikaʻi, leʻaleʻa i nā leʻaleʻa o ke ola, a ʻo kekahi o lākou ʻoiaʻiʻo ʻo ka ʻai ʻana, me ka ʻōlelo ʻana, e hoʻomaka kākou.
ʻO ka caigua ka protagonist o kēia meaʻai waiwai, he nui kona mau waiwai a me nā pono. Ma ke ʻano he kamaʻāina ʻo Peru, ua manaʻo ʻia he meaʻai hana, no ka mea e hoʻoponopono i ka metabolism o nā momona, e hōʻemi ana i ka cholesterol i ke koko.
ʻO Caigua kahi mea puhi momona maikaʻi loa, he mea maikaʻi ia e lilo i ke kaumaha, me ka ʻole o ka hemahema a i ʻole ke kumu anemia, e kōkua ana iā ʻoe e hiki i kēlā kaumaha olakino āu e makemake ai.
Inā loaʻa iā ʻoe nā veins varicose e kōkua i kēia hihia.
He mea maikaʻi loa ia i ka pale ʻana i nā maʻi puʻuwai a me ka coronary.
He mea hōʻeha ʻeha maoli ia a me ka anti-inflammatory.
Hoʻopau i ka cellulite.
He mea kōkua i ke aloha o ka ʻōnaehana hanu.
A ʻo ka maʻi maʻi i hoʻokumu ʻia e ka maʻi maʻi, ka ʻeha o ke ake, ka ʻōpū a me ka ʻeha puʻupaʻa.
He waiwai hoʻi ia i ka fiber, loaʻa iā 93% ka wai a me nā lipoproteins haʻahaʻa haʻahaʻa. Manaʻo ʻia kāna hua no ka mālama ʻana i ka hypertension.
Ua kamaʻilio mua mākou e pili ana i ka Caigua, i kēia manawa, ke haʻi aku nei mākou iā ʻoe e pili ana i ka hake, ʻae, ua hoʻopiha ʻia kēia iʻa ʻono i nā waiwai olakino, pono no ka meaʻai maikaʻi.
Hōʻike ʻia ʻo ia kekahi o nā protein i loaʻa ka nui o nā waikawa amino, ʻo ia ka meaʻai protein nui.
Aia i loko o kāna ʻiʻo nā huaora o ka hui B: B1, B2, B3, B9 a i ʻole folic acid
ʻO ka nui o nā huaora o ka hui B: B3, B6, B9 a me B12 e pili ana i ka ʻōnaehana cardiovascular a kōkua i ke kūkulu ʻana i nā ʻulaʻula ʻulaʻula. ʻO ka Vitamin B12, ke kuleana no ka mālama ʻana i ka ʻōnaehana nerve, no laila, i ka hoʻohana ʻana i nā protein a me ka hoʻokumu ʻana o nā ʻāpana koko ʻulaʻula. He kuleana koʻikoʻi ka Vitamin B3 a i ʻole niacin i ka lawe ʻana i ka ikehu mai 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, e like me nā hormones steroid i ka hana ʻana, no ka laʻana ʻo Sex hormones a me nā hormones pili i ke kaumaha.
Pono ka Vitamin B6 no ka hana ʻana i nā antibodies. Hiki ke hoʻohana ʻia nā antibody e hakakā i ka maʻi a kōkua i ke kūkulu ʻana i ka hemoglobin e hāʻawi i ka oxygen i nā ʻulaʻula ʻulaʻula. ʻO ka Vitamin B9 a i ʻole ka folic acid, he waiwai koʻikoʻi koʻikoʻi, ʻo kona ʻai ʻana he mea koʻikoʻi loa ia i ka wā hāpai, ʻo ia ke kuleana no ka ulu ʻana a me ka mālama ʻana i nā ʻiʻo, e like me ka hoʻokumu ʻana o DNA.
