Meaʻai Piʻi

ka Peʻa, kaulana e like me ka laiki me ka moa, he kumu waiwai nui ia no ka nui o nā huaʻai a me nā protein, he meaʻai ʻono ia i hui pū ʻia me kahi waiwai meaʻai maikaʻi.

He ʻāpana kēia kīʻaha o ka moʻomeheu meaʻai a me ka meaʻai maʻamau o nā Peruvian a pau, ʻokoʻa ka pili ʻana i nā kīʻaha emblematic he nui ma ʻAmelika Latin. ʻO kēia nā legumes me ka nui o fiber, protein a me nā minela mea pono no ka ai kanaka, kupono e ai i ka aina awakea. ʻO ka Peʻa he mau legumes hiki ke kūʻai ʻia, he ʻano hoʻokele waiwai lākou i ka protein holoholona.

I kēia lā ua lilo lākou i a meaʻai maikaʻi a kaulana ma nā papaʻaina o kēlā me kēia kanaka, ʻaʻohe mea i hoʻāʻo ʻole iā lākou no ka mea ua loaʻa i ko lākou kaulana kahi wahi i loko o ka gastronomy Peruvian maʻamau.

Eia hoʻi, he hopena maikaʻi i ke kaiapuni, i loko nō hoʻi o ka kaiaola a me ke ola ʻana o ka poʻe mahiʻai Peruvian mahalo i kāna koi kupaianaha. Ua mahi ʻia no nā kaukani makahiki ma nā ʻano like ʻole a ma nā ʻāina ʻē aʻe o ka Hikina a me Central Asia. Mai laila mai ua hoʻolaha ʻia kāna hana i ke Kaiwaenahonua, a hiki i ka lilo ʻana i ʻāpana o ka meaʻai Peruvian.

I kēia lā ke hōʻike aku nei mākou iā ʻoe i ke ala kumu o ka hoʻomākaukau ʻana i ka Peʻa, kahi nui o nā hale a me nā hale ʻaina i hana ʻia a me nā hale ʻaina nui i komo i kā lākou mau malihini a pau i ka manawa me ka ʻole o nā loli nui a i ʻole nā ​​mea ʻokoʻa ʻē aʻe, i ʻike ʻoe, aʻo a aʻo aku i kāu poʻe aloha i kahi hālāwai, i ka lā. i ka lā a i kou manawa e kaʻana like me ka ʻohana a me nā hoaaloha. Eia naʻe, ua hoʻohui ʻia ka ʻAʻole kū hoʻokahi ka meaʻai, akā, ʻo ia ka maʻamau e hana a hauʻoli ai ka nui o nā kamaʻāina.

Meaʻai Piʻi

Nā meaʻai

• ½ kīʻaha aila
• ½ kīʻaha aniani
• 2 cloves o ke kāleka
• 3 kīʻaha pī
• ʻOki ʻia ʻo 1 onion i ʻāpana ʻāpana
• 1 ʻoki ʻoki ʻia i nā ʻāpana ʻokiʻoki
• 1 moa bouillon cube
• ʻO ka paʻakai a me ka pepa e hoʻāʻo ai
• Kumini a me nā mea ʻala.

Nā mea a me nā mea hana

• 2 ipuhao
• Pahi
• Kāwea palaoa
• Ka pune

Hoʻomākaukau kālā

1. ʻAkahi e wehe i na haumia a pau mai ka legumes, holoi iā lākou a ʻoi aʻe a liʻiliʻi paha ʻekolu manawa a e hoʻoheheʻe iā lākou Peʻa manawa i loko o ka ipuhao. ʻEwalu hola ma mua
2. No ka hoʻomaka ʻana me ka ʻuala, holoi i ka ʻōmato, aniani a me e oki i na huinaha liilii. Inā makemake ʻoe, hiki iā ʻoe ke hoʻohui i ka chili, celery a i ʻole nā ​​mea kanu ʻē aʻe.
3. A laila hoʻokahe i ka pī a ninini iho ma ka ipu hookahi. E hoʻopiha hou i ka wai a lawe i ka kuke
4. E hoʻolapalapa a hiki hooluolu, ma kahi o 20 minuke
5. I loko o kahi ipu ʻē aʻe e hoʻohui i kahi pahu bouillon moa, inā ua mākaukau ma mua o ka palupalu ʻana o ka pī, waiho ʻia.
6. I kēia manawa e hana mākou i ka lole ʻaʻano i loko o ka pā palai, e wela mua i ka ʻaila ʻaila āu e koho ai a kau i kahi aniani ʻokiʻoki, e hoʻokuʻu i ka caramelize no kekahi mau manawa.
7. Ke ʻeleʻele ke aniani, e hoʻohui i ke kāleka minced i ka pā a hoʻoneʻe me kahi puna
8. E hoʻohui i kahi tōmato ʻokiʻoki a hoʻoneʻe iā ia no kekahi manawa a laila hoʻohui ka pepa a me ka cumin inā makemakeʻia. e kuke no ʻelima mau minuke
9. ʻO ka hope, hoʻohui ka paʻakai a me ka mea ʻala, hoʻoulu a kuke no ʻehā mau minuke

Manaʻo kōkua a me nā manaʻo

ka loaʻa nā pī no ka manawa lōʻihi ma nā papa o Peruvians ma ke ʻano he kīʻaha maʻamau a hala ʻole, piha i ka fiber a me nā minela nui e pono ai ke kino o ke kanaka, e like me ka hao, pono e lawe i ka oxygen i loko o ke kino, phosphorus a me ka zinc.

Pono kāna hoʻomākaukau hoʻolaʻa nui a me ka manawa hoʻomaha ma mua o ke kī ʻana, e wehewehe ana i ka lōʻihi o ke kaʻina hana.

No laila, me kēia mau mea nā ʻōlelo aʻoaʻo a me nā ʻōlelo paipai E ʻike ʻoe pehea e ʻai ai i kēia legume kupaianaha me nā pōmaikaʻi maikaʻi loa i kahi ala ʻono a olakino wikiwiki.

• Haʻalele ka pī e hooluu pono hoʻokahi lā ma mua o ka hoʻomākaukau ʻana
• Inā makemake ʻoe e palupalu a palupalu wikiwiki ʻoe hiki iā ʻoe ke hoʻohui i kahi ʻuʻuku o ka paʻakai ka wai kahi āu i hoʻoinu ai iā lākou i ka lā ma mua
• ʻO kahi ala maikaʻi loa e ʻai ai iā lākou E hele pū me lākou me ka ʻiʻo, ka moa i loko o ka soy sauce a i ʻole ka moa i kālua ʻia; a i ʻole, hiki iā ʻoe ke hele pū me lākou me kahi hua manu palai. A i ʻole ka iʻa, ma ke ʻano like he mea hoʻomākaukau ʻono i hoʻohui ʻia ate bipi
• ka ʻāpana pī liʻiliʻi lākou i ka palaoa a hoʻomoʻa lākou i ka manawa pōkole e hoʻohālikelike ʻia me nā mea āpau, ʻoi aku, ʻaʻole pono e waiho iā lākou e hoʻoinu.
• Hiki ke hui pū ʻia kēia meaʻai kupaianaha a me kahi mea ʻono keʻokeʻo keʻokeʻo
• No laila Peʻa mai hoʻopiha nui i ka ipuhao me ka wai wela no ka mea i ʻole e lilo ia i sopa, pono wale nō. e hele pololei i ka lihi kahi e pau ai ka pi

ʻIke meaʻai

ʻO ka pī kahi meaʻai protein kiʻekiʻe waiwai olaolaʻO lākou kekahi kumu o ka fiber dietary e hāʻawi i ka manaʻo lōʻihi o ka satiety.

Eia kekahi, he mau legumes hiki ke mālama ʻia no nā mahina me ka nalowale ʻole o kā lākou waiwai. Loaʻa iā lākou kahi kumu o ʻaʻano protein ma kahi o 20-25 pakeneka o kona kaumaha, palua ka nui o ka palaoa a ekolu manawa e like me ka laiki.

Eia kekahi, no kēlā me kēia 100 gr o ka pī loaʻa iā mākou:

• Ka ikehu (Kcal):532kcal
• Pākē (g): 23,8 gr
• Ka nui o ka momona (g): 1,1 gr
• kalapona H. loaʻa (g):38,2g
• Huina kō (g): 8,0 gr
• Huina meaʻai nui (g): 25,5 gr
• Hiki ke hoʻoheheʻe ʻia (g): 4,1 gr
• Hiki ke hoʻoheheʻe ʻia (g): 21,1 gr
• Kaona (mg): 15mg
• Ka hao (mg):4,8mg
• ʻO Phosphorus (mg): 321 mg
• Zinc (mg): 3,6mg

ʻO nā hōʻike maoli

Nui nā ʻike hoihoi a i ʻole nā ​​​​ʻikepili hoihoi i loko o kēia mea hoʻohui, kahi mea e koi ai e haʻi i kekahi o kēia mau wahi i ka ʻimi ʻana. hoʻolaha a hoʻokipa i ko makou poe heluhelu.

ʻAʻole koke kahi papa mele akā meaʻai o ka nā mea nui mea nui e pili ana i ka Peʻa a me kona hānau ʻana:

• He mea koʻikoʻi a kaulana hoʻi lākou i kēia mau mea Peʻa ʻo ia nā pī i hoʻohana ʻia e ka ʻepekema poina ʻole Gregory Mendel no kāna noiʻi kūpono e pili ana i nā genetics, i kēia lā he mau pou koʻikoʻi i ka biology
• ka Peʻa ʻO lākou loaʻa i kēlā me kēia manawa o ka makahiki, ina paha i haua, malama ia, maloo, hou, i hiki ai ia makou ke kuke, ma ka nui o ka laiki, ka sopa, ka aoao aoao a me ka stews.
• He ʻāpana ia o ka ʻohana o legume a ʻo ia ka hua o ka piʻi i kapa ʻia ka inoa like. He ʻeleʻele ʻōmaʻomaʻo lākou i loko o ʻehā a ʻumi mau pī
• Archaeological koena i loaʻa i kēia manawa Tureke hōʻike i ka mahiʻai hana o Peʻa e hoʻi i nā makahiki 7000 a me 8000 BC. Hōʻike ka mōʻaukala, ma waho aʻe o ka hoʻohana ʻia ʻana no ka meaʻai, ua hoʻohana pū ʻia ʻo ia ma ke ʻano he meaʻai a i ʻole he hua maloʻo ma kahi o ke kenekulia XNUMX.