No ka poʻe makemake i ka iʻa, loaʻa iā mākou kahi meaʻai no ʻoukou. ʻono loa a olakino. Makemake mākou i ka meaʻai kai, ʻoiai ma laila mākou e ʻike ai i nā mea ʻono kūʻokoʻa a kūikawā, a ma waena o nā huahana he nui a ke kai e hāʻawi mai nei iā mākou, aia nā ʻuala.
ka hoʻomākaukau ʻia ka ʻai ma nā ʻano like ʻole, akā i kēia lā e kamaʻilio mākou e pili ana i kahi hoʻomākaukau maʻalahi loa i olakino maikaʻi loa: nā ʻaʻa i hoʻomoʻa ʻia. Ua ʻike maopopo ʻia ʻo ka kuke ʻana ma ka grill he mea maʻalahi, a olakino hoʻi, ʻoiai ke pale aku nei mākou i ka hoʻohui ʻana i ka nui o ka aila, i emi ai ka caloric o nā meaʻai.
I kēia manawa, e iho kākou e hana a hoʻomākaukau iʻa iʻa.
Mea ʻai ʻōpae ʻai
Nā meaʻai
- 1 kilo ʻoʻo a i ʻole ka ʻoʻo nui.
- ʻO ka paʻakai kai.
- ʻAilika mea kanu.
Ka hoʻomākaukau ʻana i ka ʻai ʻai
- No ka hoʻomakaʻana i kā mākou hoʻomākaukauʻana, e lawe mākou i kahi pahu a me kaʻaila liʻiliʻi me kaʻailaʻaila. Hiki ke hana i kēia ma ka hoʻohui ʻana i kahi ʻaila liʻiliʻi i ke kikowaena a laila hoʻolaha mākou me ke kōkua o kahi ʻāpana pepa a i ʻole kahi palaka kīhini.
- E holoi maikaʻi mākou i nā ʻōpae a kau ma luna o ka pā wela. Pono mākou e kau i ia mau mea i ʻole e uhi, a ma laila mākou e kāpīpī ai i kahi paʻakai kai.
- Ma hope o ka waiho ʻana iā lākou e kuke no 3 mau minuke, e hoʻohuli mākou iā lākou e kuke no 2 mau minuke. E hoʻopili pū mākou i kahi paʻakai kai liʻiliʻi ma kēia ʻaoʻao.
4. Ma hope o 5 mau minuke o ka kuke ʻana a pau, hiki iā mākou ke lawelawe koke i nā ʻuala wela.
A mākaukau! E like me kāu e ʻike ai, he hoʻomākaukau ia maʻalahi a wikiwiki hoʻi e hana.
Hiki ke hana like i keia hoomakaukau ana me ka ʻulaʻula, nā ʻoʻo keʻokeʻo, nā ʻoʻa Argentine a me nā ʻaʻa liʻiliʻi.
ʻO kahi lole maʻamau i hui pū ʻia me kēia hoʻomākaukau kālika mojo me ka pā paʻi. He mea maʻalahi ka hoʻomākaukauʻana, e lawe i ka moa, e kau mākou i 4 cloves o ke kāleka a me nā lau parsley o 4 mau lālā i holoi muaʻia. A e ʻoki mākou i kēia mau meaʻai, hiki iā mākou ke hoʻohui i kahi ʻaila ʻoliva liʻiliʻi a i ʻole wai lemon e hāʻawi i kahi ʻano wai.
Me keia lole, e hoʻomaʻemaʻe mākou i ka ʻai ma mua o ka waiho ʻana iā lākou ma luna o ka pahu, akā hoʻokahi wale nō ala e hana ai. ʻO kekahi ala ʻē aʻe, ʻo ka kuke ʻana i ka mojo i loko o ka pā, ma mua o ka hoʻopili ʻana i ka ʻai.
Hoʻohana ʻia ka wai Lemona e ʻauʻau i ka ʻoʻo i ka wā e kuke ai. E kōkua kēia iā lākou i ka kuke ʻana, a e hoʻohui pū i ka ʻono nui i ka hoʻomākaukau.
El Waina keʻokeʻo Hele maikaʻi ʻia me ka iʻa iʻa, no laila ʻo ia kekahi mea ʻē aʻe e hiki ke hoʻohui i ka wā e kuke ai. ʻO ka lōʻihi o ka manawa e moʻa ʻia ai ka ʻoʻo e lawa ka lōʻihi no ka hoʻoheheʻe ʻana o ka waiʻona a hoʻopaʻa i kāu pua.
Nā ʻōlelo aʻoaʻo a me nā ʻōlelo aʻoaʻo kuke no ka hoʻomākaukau ʻana i ka ʻoʻo
- No ka loaʻa ʻole o ka pā, hiki iā ʻoe ke hoʻohana i ka pā palai non-stick.
- Paipai mākou iā ʻoe e hoʻohana i nā pae hou, no ka mea ʻaʻole ʻono nā mea maloʻo.
- Ke hoʻomākaukau nei ʻoe i ka ʻai, e mālama pono ʻaʻole lākou e uhi kekahi i kekahi, i moʻa like lākou ma kēlā me kēia ʻaoʻao.
- Pono e hoʻomaʻemaʻe loa ʻia nā ʻōpae a hoʻokahe ʻia i hiki ke kuke maikaʻi ʻia.
- Manaʻo mākou e ʻai koke i kēia mea hoʻomākaukau, ʻaʻole like ka ʻai ʻana iā lākou i ka wela a i ʻole ke anu.
ʻO nā ʻano meaʻai o nā ʻoʻo i kālua ʻia
ʻO ka paʻa he meaʻai me nā pono he nui, ʻoiai ua loaʻa iā lākou nā huaora B3, B12, D, E a me K ka mea nana i hanai a makemake i ka ulu ana o na kui a haawi ia lakou i ka ikaika, me ka hui pu aku me na mea kino e ae. Hāʻawi pū lākou i nā protein a me nā minela, i waena o kēia mau iodine. ʻAe kēia mau waiwai āpau e hoʻoponopono i ka metabolism a me nā pae ikehu o ko mākou kino.
ʻOiai he ʻānai ʻana, e pale i ka hoʻohui ʻana i nā aila a no laila ʻoi aku ka nui o nā calorie, kūpono no ka meaʻai olakino kūpono no ka poʻe makemake e lilo i ke kaumaha.
ʻO ka paʻakai Parmesan kahi waiwai nui o ka meaʻai, loaʻa nā proteins, nā amino acids, ka calcium a me ka huaʻa A. He kūpono kēia kīʻaha no ka poʻe i ʻae ʻole i ka lactose.
ʻO ka mea hope loa, he mea leʻaleʻa ka ʻuala carbonara me ka ʻaila, maʻalahi ka hoʻomākaukau ʻana a ʻaʻole nui ka manawa, paipai mākou i kā mākou poʻe heluhelu aloha e hoʻomākaukau a hoʻomaloʻo i ko lākou mau palale me kahi meaʻai maikaʻi loa.
