El Onion Peruvian Manaʻo ʻia ʻo ia he huakaʻi ʻai kupuna, i ʻike ʻia i loko o Peru ma o ka Moʻomeheu Valdivia, he hui i hoomakaukau i keia mea ono 3.500 makahiki ma mua o Kristo a me ka mea nui, ua like ia me ka io i hoolapalapaia i piha i na onioni a me na lole.
I ka wā kolonā Ua hoʻonui ʻia nā mea e hoʻomākaukau ai, e like me ka cassava, nā ʻano aniani ʻē aʻe a me ka lemona. He kīʻaha ia i kūʻai ʻia i nā port stevedores ma muli o kona kiʻekiʻe o ka calorie a, no laila, ka ikehu.
Ma ka manaʻo like, he kīʻaha maʻamau kēia, piha i ka moʻomeheu, ka mōʻaukala a me nā kuʻuna, ka mea e kaena ai i ka ʻono o kahi poʻe a me ke akua o nā lima i hāpai a i nā makahiki, ua loaʻa. ola i nā loli, nā pōʻino a me ke komo ʻana o nā poʻe he nui ma waho o ke kūlanakauhale.
I kēia manawa, ʻo ka hāʻawi gastronomic o ke kahakai ʻo Peruvian nā hōʻike like ʻole o kēia aniani, e komo pū ana me nā ʻiʻo a me nā iʻa ʻē aʻe, akā hana ʻia me ka ate bipi.
He meaʻai maʻalahi loa ia e hoʻomākaukau ai, akā ʻokoʻa ia mai nā ʻano kuke kuke ʻē aʻe ma ka lilo ʻole ʻana i hoʻokahi ʻai ʻai i kēlā me kēia lā a no kona mau ʻano ʻano like ʻole a me nā mea ʻono i hāʻawi ʻia e nā pepa a me nā mea ʻala.
ʻO Peruvian Encebollado Recipe
Nā meaʻai
- 1/7 kīʻaha ʻulaʻula winika
- 1 ʻalani punika kāki ʻia
- 2 lau lau
- 1 punetune o ka pepa chili lepo
- ʻO ka paʻakai a me ka pepa
- 4 steak ate pipi
- ½ kīʻaha aila ʻoliva
- ½ kg oka onion i ka hulu
- 2 mau ʻōmato ʻaʻohe ʻili a ʻanoʻano ʻole a ma nā ʻāpana
- 1 pepa chili melemele me ka ʻole a i ʻole nā ʻanoʻano ma nā ʻāpana
- 2 punetēpō o ka pāhiri ʻokiʻoki
Nā mea hou aku
- 1 ipu hohonu
- 1 pā palai
- Papa ʻoki
- Kāpena
- Pepa a i ʻole nā lau
- ʻAi a kānana paha
Hoʻomākaukau kālā
E hoʻomaka i kēia meaʻai ma ka hoʻohui ʻana i ka chili me ka vīnega, kālika, lau bay, ají panca, paʻakai a me ka pepa i loko o kahi ipu nui. E hui maikaʻi i kēia mau mea. A laila e loaʻa i nā steaks ate, i hoʻomaʻemaʻe mua ʻia a me ka ʻole o ka papa luna maoli o ke kino, a hoʻohui iā lākou i loko o ka hui. E hoʻokuʻu i ka marinate no 6 mau hola.
Ke hala ka manawa i kuhikuhi ʻia hoʻokahe i nā steaks i loko o kahi colander a i ʻole ma kahi uea. E ho'ā i ka lapalapa ma luna o ka wela wela, e kau i ka pā me ka nui o ka aila a ma hope o ka maloʻo ʻana o kēlā me kēia steak, palai no 10 mau minuke. ʻOiai ua hoʻopaʻa maikaʻi ʻia lākou a pau a moʻa, e wehe iā lākou mai ka pā a waiho iā lākou ma luna o nā napkin a i ʻole ka pepa hoʻoheheʻe.
E ho'ā hou i ke ahi a i loko o ka pā hoʻokahi e kau i ka onion, ke hala kekahi mau minuke a hiki i kahi Waihona gula, E hoʻohui i nā'ōmato, a laila e ninini i ka wai (macerated i ka hoʻomaka) a me ka pepa melemele, e hoʻomoʻa no 2 mau minuke a hope loa e wehe i ka wela.
E lawelawe koke i nā steaks a e uhi me ka onioni, e hohola i ka pāpaʻi ʻokiʻoki maikaʻi ʻia a hui pū me ka ʻuala i hoʻolapalapa ʻia, ka laiki a i ʻole ka pasta e like me kou makemake.
Nā ʻōlelo aʻoaʻo a me nā manaʻo
I ka hoʻomākaukauʻana i ka meaʻai, pono e mālamaʻia kēia mau mea nā manaʻo e hoʻokō i kahi hoʻomākaukau ʻono a kūleʻa.
- Pono nā meaʻai a pau hou; pono ʻoe e loaʻa i ka ate maikaʻi loa, ʻulaʻula a hou, a me nā mea kanu oo a paakiki, hōʻailona e hōʻike ana i ka maikaʻi o nā huahana
- I ka hoʻomaka ʻana i ka hoʻomākaukau, pono ʻoe e loaʻa nā mea āpau a me nā mea ʻai ma ka lima, ʻo kēia i ʻole e hoʻopaneʻe ʻia ke kaʻina hana a i ʻole ka hoʻomākaukau ʻana
- ʻAʻole pono e waiho ka hoʻomoʻa ʻana i ka steak, ʻo kēia no ka mea inā ʻaʻa loa, paʻakikī, paʻakikī ke ʻai a ʻaʻohe wai a wai ʻole.
- ʻAʻole pono ka ʻonika puhi a hoʻomoʻa paha. He kala gula a caramel paha
- E akahele ʻoe me ka ʻano chili e hoohui. No ka mea hiki ke ʻono loa kēia mau mea a hiki ke hōʻino i ka hoʻomākaukau
- No ka hāʻawi ʻana i ke ake i kahi ʻono ʻoi aku ka ikaika o ka aniani a me nā mea ʻala, hiki iā ʻoe e hoʻohui i ke akepaʻa i ka ʻonika ke kuke. E hoʻolālā i kekahi mau minuke a wehe i ka lawelawe
Nā pōmaikaʻi o ka ʻai ʻana o ka ate
ʻO kekahi o nā mea nui o kēia meaʻai: El nā ate, ka mea e hele pū a uhi i nā ʻono o ka ʻonika, aia nā pono like ʻole ke ʻai ʻia. Ua wehewehe ʻia kekahi o kēia mau mea penei:
- Aia ka ate huaʻai A a no ia kumu, ka ʻai ʻana i kēia ʻiʻo hoʻomaikaʻi i ka ʻike a hoʻoikaika i kā mākou ʻōnaehana pale
- Hōʻike ʻia kēia ʻano pipi no nā wahine hāpai, no ka mea, ʻo kāna haʻawina genetic e kōkua i ka pale ʻana nā maʻi i nā keiki hānau hou
- Eia kekahi, ʻo ke ake he kumu ia o ka huaora B12 piha. ʻO kēia ʻano vitamina hoʻonui i ke olakino o ka ʻili, ke olakino o ka ʻōnaehana nerve a me ka pale ʻana i ke koko ʻulaʻula
- ʻO kēlā me kēia lawelawe o ke ake pale i ka mumū a kōkua i nā pilikia e like me ka hānō a me ka arthritis
- ʻO ka ʻiʻo, he hoa maikaʻi loa ia nā kīʻaha hoʻomālamalama no ka mea, no kēlā me kēia 25 g o kēia ʻiʻo, holo ka calories ma waena o 149 a me 160 g.
Hāʻawi kino
ka nā waiwai o keia i'o hiki ke mahalo i māhuaola ua loaʻa. Hāʻawi ʻia, ma muli o ka ʻokoʻa o nā ʻakika a me nā protein i loaʻa i kekahi mau nui i hoʻopau ʻia, ua hana ʻia nā haʻawina a me nā kōkua i ke kino.
ʻO nā meaʻai i loaʻa i kēlā me kēia lawelawe o nā ate Eia nāʻano penei:
- Kumuʻiʻo: Pono kēia mau ʻakika amino no ka ulu kino, a me ka hoʻolaʻa ʻana a me ka hoʻomaʻemaʻe ʻana i ka ʻili
- Hao: Hāʻawi ke ake i 30% o ka nui o ka hao he aha kāu e pono ai e ʻai i kēlā me kēia lā
- Phosphorous a me ka zinc: He mea koʻikoʻi kēia mau mineral i kā mākou hana, akā naʻe na lākou ke kuleana no ka iwi a me nā niho, e like me ka hoʻoponopono hou ʻana i ka ʻōnaehana pale o ke kino
- Hoʻololi B12: He mea nui kēia ʻano vitamina no ka metabolism, no ka mea, kōkua ia i ka hoʻokumu ʻana o ke koko ʻulaʻula i loko o ke koko a me ka mālama ʻana i ke ʻano o ke kikowaena
Ka nui kūpono e ʻai ai
ʻOiai ua waiwai nui kēia meaʻai hao, protein a me nā huaora, ʻAʻole pono e ʻai ia i kēlā me kēia lā a i ʻole maʻamau.
He mea maʻalahi loa ke kumu, ʻo ke akepaʻa ke kino o ke kino nona ka hana e hoomaemae a hoomaemae i ke kino o na mea ola a pau. ʻO ia ka mea e ʻoluʻolu a ʻono loa kēia ʻiʻo i nā pae kiʻekiʻe o ka cholesterol, kahi e kūʻē ai i kāna mau pono ke ʻai mākou i kēlā me kēia lā.
Eia kekahi, ua manaʻo ʻia ke ake he ʻiʻo ʻulaʻula, no laila ʻoi aku ka maikaʻi o ka kaupalena ʻana i kāna ʻai ʻana hoʻokahi a ʻelua paha manawa o ka pule wale nō, e pale aku i nā kiʻekiʻe o ka cholesterol a me nā maʻi puʻuwai ma muli o ia.
