ʻO ka ʻai ʻai kekahi o kā mākou meaʻai punahele hoʻopiha lākou iā mākou i ka hauʻoli a hoʻopiha i ko mākou ʻāʻī me nā ʻono momona a ʻano like ʻole. I ka wā e pili ana i ke kaʻana like ʻana me nā hoaaloha a me nā ʻohana i kēlā me kēia ʻano hālāwai, he waiwai nui lākou e hāʻawi i nā mea a mākou e makemake nui ai, no ka mea, ʻo ka meaʻai kahi mea hana nani e haʻi aku i kahi ʻōlelo aloha i ka poʻe a mākou i aloha nui ai a ʻoi aku ka maikaʻi. . ala e hoʻomaka ai ka wehe ʻana i ka waha.
I kēia lā e hōʻike mākou iā ʻoe i kahi pololei maʻalahi, maikaʻi loa no kāu kālā a me ka ʻono e palu i kou mau manamana lima. Inā ʻoe e heluhelu ana, e pili ana ia nā hīnaʻi tuna, i hoʻolālā ʻia no kēlā me kēia manawa a ʻaʻole pono ʻoe e lilo i mea akamai i ka lumi kuke e hoʻomākaukau ai i kēia meaʻai ʻono
No laila ʻo ʻoe, inā ʻoe, ʻaʻole pili i ka ʻike āu i loaʻa ai, inā ʻaʻole ʻoe he mea aloha kuke akā makemake ʻoe e kāhāhā i kāu mau hoaaloha. ʻO kēia meaʻai no ʻoe, mai poina i ka hoʻāʻo ʻana, ʻoi aku ka poʻe makemake e kōkua i nā poʻe liʻiliʻi i loko o ka hale e aʻo i ka loaʻa ʻana o nā meaʻai maikaʻi, a me nā meaʻai olakino, hāʻawi iā lākou i kahi ʻono, e hōʻike ana. nani loa ʻai i ke olakino a me ka ʻono.
Manaʻo mākou e kōkua ia iā ʻoe, e hoʻomanaʻo e kaʻana like i kēia ʻano meaʻai me kāu mau hoaaloha. A inā makemake ʻoe, e kākau mai ʻoe iā mākou i kāu ʻōlelo, no ka mea, ʻo ka mea a mākou e hāʻawi aku ai me ka lokomaikaʻi, ua loaʻa iā ia me ke aloha, a me ka lokomaikaʻi, ʻaʻohe mea e ʻōlelo hou aku ai. hauʻoli e nā hoaaloha.
Mea ʻai i ka ʻeke ʻai tuna
Nā meaʻai
No ka lehulehu
- 1 kīʻaha palaoa
- ½ punetēpu o ka waiūpata
- 1 ʻoka
- ½ kiaha waiū
- Sal
No ka hoʻopiha
- 1 letus hou
- 1 ipu tuna
- ʻOliva he 6
- 6 liʻiliʻi liʻiliʻi
- ʻOihana 1
- 1 kīʻaha aila
- ʻO ka paʻakai, ka pepa a me kaʻaila
Ka hoomakaukau ana i na hinai tuna
E nā makamaka e hoʻomaka i kā mākou papa ʻai, e hoʻomākaukau ana mākou i ke kumu o kā mākou hīnaʻi, ʻo ia hoʻi, ka paila palaoa a mākou e hana ai penei:
I loko o kahi pahu a kīʻaha paha e hoʻokomo mākou i 1 kīʻaha palaoa, a laila hoʻohui mākou i ½ punetēpē o ka pata a hui mākou iā lākou me ka lima a i ʻole e like me kou makemake a hiki i ka loaʻa ʻana o ke one, a laila hoʻohui i ka ½ kīʻaha o ka waiū. he mahana ia ), hoʻokaʻawale mākou i kahi hua manu e hoʻokaʻawale i ke keʻokeʻo a me ka yolk a hoʻohui mākou i ka yolk i ka hui ʻana, a hoʻohui i ka paʻakai i kou makemake.
A laila ma ka papaʻaina a i ʻole ka papa e kau mākou i kahi palaoa liʻiliʻi e kāwili i kā mākou hui ʻana, e palupalu kona kūlike, e hoʻāʻo e kāwili iā ia e like me kou hiki. Mākaukau kā mākou palaoa me ke kōkua o kahi ʻōwili, hoʻomaka mākou e kikoo a hoʻomaka e ʻoki ʻia i loko o nā pōʻai ma kahi o 10 mau kenimika ke anawaena, me ka ʻoki ʻoki poepoe a i ʻole ke kīʻaha aniani, nā mea maʻalahi iā ʻoe i kāu lumi kuke.
Ke pau kēia, pono ʻoe i kahi ʻōpala no ka muffin a i ʻole ka keke, a mākou e hamo ai me kahi pata liʻiliʻi inā makemake ʻoe, e pale aku i ka pipili ʻana iā mākou, e kau mākou i nā pōʻai o ka palaoa i loko o ka mold, e wehe i ka nui. , Hiki iā ʻoe ke waiho e like me kēia, hoʻokahi manawa i loko o ka ʻōpala mākou e hoʻomehana ai i ka umu i kahi mahana o 180 ° C, e kali ma kahi o 5 mau minuke no ka wela a hoʻokomo i nā hīnaʻi i loko o ka umu, ma kahi o 5 a 8 mau minuke. pono e loaʻa i ka pauku crunchy a i ʻole ʻia. Me ke koena o ka paila palaoa i koe, ma hope o ka wehe ʻana i ke koena i loko o ka ʻōpala, e hana mākou i kekahi mau apo e waiho iā lākou ma ke ʻano he hōʻike a mākaukau kā mākou kīʻaha, a laila kau ʻia ma kahi pā i ka umu no 3 a 5 mau minuke.
No ka hoʻopiha piha ʻana i nā hīnaʻi, e hana mākou penei:
E hoʻomanaʻo ma mua o ka hoʻohana ʻana i ka letus e hoʻāʻo e holoi e like me ka hiki, a laila e hoʻomaloʻo a hoʻomaka e ʻoki i nā ʻāpana lahilahi. Wehe pū nō hoʻi mākou i ke kini o ka tuna a hoʻoheheʻe ʻia e like me ka hiki ke hui pū me ka letus.
A laila hoʻomākaukau mākou i ka mayonnaise penei:
I loko o ka blender e hoʻokomo mākou i 1 hua manu kahi e hoʻohui ai mākou i 10gr o ka wai lemon, ka paʻakai a me ka pepa e like me kou makemake a waiho mākou i ka hapalua kīʻaha o ka aila meaʻai (manaʻo ʻia no kēia hoʻomākaukau) hoʻomau mākou i ka liquefy a liʻiliʻi mākou. kau i ke koena o ka aila.
Ke hana ʻia ka mayonnaise, e hui pū mākou me ka tuna i ʻoki ʻia a me ka letus.
Ke lawe ʻia nā hīnaʻi mai loko mai o ka umu, hoʻopiha mākou iā ia me kā mākou salpicón ʻono, (e hoʻopiha ʻoe e like me kou makemake) a no kahi mea hoʻonani maʻalahi akā nani, hiki iā ʻoe ke kau i kahi ʻoliva a ʻokiʻoki i nā radishes, ma ke ʻano he hopena hope loa āu e kau ai. ʻo nā apo o ka palaoa a mākou i waiho ai a mākaukau e lawelawe a māhele.
Nā ʻōlelo aʻoaʻo no ka hana ʻana i kahi ʻeke Tuna ʻono
Paipai mākou iā ʻoe e kūʻai i kāu tuna i loko o kahi kīʻaha o ka makemake, i kūpono ka ʻono i kou ʻono, a i ka hoʻomākaukau ʻana i ka hoʻopiha ʻana hiki iā ʻoe ke hoʻohui i ka aniani, ka ʻōmato, ka ʻala a me ke kulina inā makemake ʻoe.
No ka palaoa, ʻaʻole pono mau ka hoʻomākaukau ʻana i ka palaoa mai ka wā ʻōpala, hiki iā ʻoe ke kūʻai i ka palaoa tortilla ma ka hale kūʻai kūʻai a hou aku iā ia me ka ʻōpala ma mua o ka kuke ʻana, waiho ʻia no 2 a 3 mau minuke i ka umu a i ʻole microwave, a inā makemake ʻoe me ka pulupulu, e hohola i kahi hua manu liʻiliʻi i kāu omelete, e hāʻawi ia i kahi pā ʻokoʻa
E like me ka mayonnaise, akā naʻe, ʻo ka hana ʻana i ka home e hāʻawi iā ʻoe i kahi ʻono hou aʻe a ʻoi aku ka ʻono, ʻoiai ʻaʻole like nā mea a pau, hiki iā ʻoe ke hana i kou makemake, e hoʻoikaika i ka ʻono o kēia hoʻomākaukau.
Hiki iā ʻoe ke hoʻomākaukau i ka hoʻopiha ʻana i nā hīnaʻi me ka moa, ka ʻiʻo, ka iʻa, ʻo ia hoʻi me kahi ʻano iʻa ʻē aʻe, hiki iā ʻoe ke noʻonoʻo i kāna hoʻomākaukau ʻana, ʻoiai he kīʻaha maʻalahi hiki iā mākou ke hoʻonui i ko mākou manaʻo.
E nā makamaka, ua hauʻoli mākou i ka hoʻomākaukau ʻana i kēia meaʻai maʻalahi no ʻoukou, manaʻo wau ua hauʻoli ʻoe e like me mākou, e hoʻomanaʻo e mālama i ka maʻemaʻe maikaʻi i loko o ko ʻoukou lumi kuke, no ka pono o kāu poʻe aloha, ʻoi aku i kēia mau manawa a mākou e ʻike ai iā mākou iho i ka ʻoi aku ka maʻemaʻe a me ka makaʻala i ka mea a mākou e ʻai ai a kaʻana like
ʻAi maikaʻi a hiki i ka manawa aʻe, nā mea hahai i ka ʻono maikaʻi.
Waiwai waiwai
A ma waho aʻe o ka hoʻomaʻamaʻa ʻana iā ʻoe me kēia meaʻai ʻono, e hoʻolauna mākou iā ʻoe i nā pono o kekahi o nā meaʻai a mākou i hoʻohana ai.
ʻO ka tuna kekahi o nā iʻa me ka nui o nā huaora, nā minerala a me nā waiwai, ʻoiai ʻaʻole hiki i ko mākou kino ke hana i nā momona momona mai nā mea ʻē aʻe, ʻai mākou ia i nā meaʻai e like me ka tuna, aia nā momona momona omega 3, kōkua kēia mau momona. pale i ka maʻi kanesa, he anti-inflammatory maikaʻi loa ia, loaʻa nā hopena antidepressant, kōkua ia e hōʻemi i ka hōʻiliʻili ʻana o ka cholesterol i loko o ke aʻa, pono nō hoʻi ia no ka hoʻohaʻahaʻa ʻana i ke koko a me ka hōʻemi ʻana i nā triglycerides.
A ma ka helu o nā huaora o ka hui B: B3, B6, B9 a me B12, e pili ana i ka ʻōnaehana cardiovascular, e kōkua ana i ka hoʻokumu ʻana o nā ʻulaʻula ʻulaʻula.
ʻO ka Vitamin B12, ʻo ia ke kuleana no ka mālama ʻana i ka ʻōnaehana nerve, e like me kēia, i ka hoʻohana ʻana i nā protein a me ka hoʻokumu ʻana i nā ʻāpana koko ʻulaʻula.
ʻO ka Vitamin B3 a i ʻole ka niacin, he hana koʻikoʻi loa ia e lawe i ka ikehu i loko o ka meaʻai, ma waho aʻe o ke kōkua ʻana i ka hana o ka ʻōnaehana digestive, ka ʻili a me nā aʻalolo, ʻo kekahi o kāna mau hana ʻo ka hoʻopau ʻana i nā mea ʻona mai ke kino, e like me ka hana ʻana. o nā hormones steroid, e like me nā hormones sex a me nā hormones e pili ana i ke kaumaha.
He mea nui ka Vitamin B6 i ka hana ʻana i nā antibodies, e lawelawe ana e hakakā i nā maʻi a ʻo ia ka mea e kōkua ai i ke kūkulu ʻana i ka hemoglobin, e hāʻawi ana i ka oxygen i nā ʻāpana koko ʻulaʻula.
ʻO ka Vitamin B9 a i ʻole ka folic acid, he waiwai koʻikoʻi kēia i mea nui loa kona ʻai ʻana i ka hāpai ʻana, no ka mea, ʻo ia ke kuleana no ka ulu a mālama ʻana i nā ʻiʻo, e like me ka hoʻokumu ʻana o DNA.
Loaʻa iā ia nā huaora A a me D. Pono e hoʻomaopopo ʻia ʻo ka hāʻawi ʻana o ka huaora A, ma waho aʻe o ka antioxidant maikaʻi, ʻo ia ka mea maʻamau he meaʻai koʻikoʻi no ka ʻike, ka ulu ʻana, ka hana hou ʻana, ka māhele cell a me ka palekana. Ma ka ʻaoʻao ʻē aʻe, ʻo ka vitamina D ka meaʻai nui e hoʻomoʻi i ka calcium i loko o nā iwi, hiki iā ia ke hoʻoponopono i nā hana ʻē aʻe o ke kino no ka mea he anti-inflammatory, antioxidant a me nā hopena pale i ka ʻōnaehana nerve a kōkua i kāu ʻōnaehana olakino olakino. ʻO ka mea nui, ʻo kekahi o nā ala maikaʻi e hoʻāla ai i kēia vitamina ʻo ia ka hoʻohana ʻana i ka lā.
A ʻo ka hope loa, ʻike mākou e hoʻohana mau ana mākou i ka pepa i mea hoʻonani no kā mākou ʻai, ua nīnau ʻoe iā ʻoe iho, he aha nā pōmaikaʻi? I kēia lā e haʻi mākou iā ʻoe:
Loaʻa iā ia ka piperine, ka mea e hoʻoulu ai i ka hoʻokuʻu ʻana o nā enzyme digestive mai ka pancreas, he mea maikaʻi hoʻi ia i ka absorption o nā meaʻai, hoʻonui i ka bioavailability o kekahi mau meaʻai e like me selenium a i ʻole beta-carotene, nā huaora A a me C.
Ua ʻike anei ʻoe he ikaika ka hakakā ʻana i ka maʻi maʻi, no ka mea, loaʻa iā ia kahi mea i kapa ʻia ʻo capsaicin, e kōkua i ka wehe ʻana i ka mucus a me ka hanu maʻemaʻe, hāʻawi kēia mea ʻala i nā pōmaikaʻi nui ma ke ʻano he lāʻau lapaʻau home.
Ma muli o ia ʻano meaʻai maikaʻi no ka ʻai, pono ʻoe e maʻalahi i kāna ʻai ʻana, no ka mea, ʻo ka ʻai ʻana i ka nui e hiki ke hoʻoulu i ka huhū a me nā hopena maikaʻi ʻole i kou kino, no laila ua ʻike ʻoe i kāna ʻai ʻana i ka haʻahaʻa.
Lana ko mākou manaʻo e wehe kēia mau ʻōlelo aʻoaʻo i kou noʻonoʻo e hoʻāʻo i nā meaʻai ʻē aʻe me kēia mau meaʻai, no laila e pono ai kou olakino.
