He mea maikaʻi a maikaʻi ka maikaʻi: he saladi o ka iʻa iʻa a me ke kāpena Kāpena!

Hoʻomaopopoʻia ka'ōlainaʻo Beijing me ka iʻa e kāna mea kanu mua loa, ke kumu waiwai kūpono o ka'ikeleʻa haʻahaʻa loloa. He mea nui ia no nā mea pāʻani i ka mea maikaʻi kūponoʻole.

Hiki ke hoʻohanaʻia kēia kīʻaha ma kahi papaʻaina aiʻole i kukeʻia no kaʻaina awakea. He leʻa hoʻokahi ko ka salala! E hiki nō i kēlā me kēia wahine ke hāʻawi i kāna mea i hana nuiʻia ai ma o ka hoʻohuiʻana o nā meaʻala likeʻole a me nā keʻena kukū. Nui nāʻanoʻokoʻa - pili wale i ka hiʻona.

ʻO kēia saladona kekahi o nā mea i aloha nuiʻia,ʻaʻole wale i kouʻohana, akā, i waena nō hoʻi o ka poʻe malihini!

Nā pōmaikaʻi a me ka pōʻino o iaʻano kīʻaha

ʻO kēlāʻano kīʻaha he pono e pili i ka meaʻai maikaʻi. Loaʻa i nā meaʻai a pau ka mea i hoʻemiʻia ka calorie a me ka mea kiʻekiʻe o nā mea pono.

ʻO ka laikini Beijing he huahana nui loa ia no ka poʻe e makemake ana eʻalo i ka kaumaha, no ka mea, 100 grams ke kahi o 13 kilokalo wale nō a me 3 grams o nā hauʻalea. Eia kekahi, he meaʻai nā koina Kepania a uaʻikeʻia heʻano kiʻekiʻe o ka meaʻai A, C, B. He mau huaale amino maikaʻi nō hoʻi, nā minela, a me ka waikawa citric.

He ikaika nui ka iʻa laʻa ma ke kino. Hoʻoikaika ka hoʻohanaʻana i ka hoʻoikaikaʻana i ka lauoho a me nā kui, hoʻonui i ka'āpana a hāʻawi i kaʻili o kaʻili.

Loaʻa kēia ma keʻano he momona ka iʻa i nā omega-3 waiwai momona. Eia hou,ʻo nā mea i hana i ka iʻa eʻoi aʻe kaʻoihana o ka lolo a hoʻonui i ka maikaʻi.

Inā mākou e kamaʻilio e pili ana i nā pōʻino o iaʻano kīʻaha, a laila, hiki wale nō inā wale nō ke nohoʻia ka iʻa e hoʻohanaʻia e ka wai haumia. I kēia hihia, hiki ke kau i nā kinikini kaumaha (chromium, alakaʻi, arsenic, a pēlā aku). No laila,ʻoi aku ka maikaʻi o ka kūʻaiʻana i nā iʻa ma kahi iʻikeʻia.

ʻO ka waiwai kūpono o ka pāla (no 100 grams):

• Calories -151.2 kcal.
• Paena - 6.7 gr.
• He momona - 12.5 gr.
• Nā Carbohydrates - 4.5 gr.

ʻO kēlā me kēia lā ma kahi o ka papa kuhikuhi mea kanu me nā kiʻi

Ma lalo iho nei he mau mea no ka hoʻomaʻamaʻaʻana i ke kāpena Kāpena me ka hoʻolakoʻana i nāʻanoʻano iʻaʻokoʻa o ka iʻa ula, a me ka sardine kalo, ka tuna. Hāʻawiʻia kēlā me kēia'āpana he kiʻi o ka pā.

Me nā pupuhi a me nā pupuhi

Nā Meahana no ka koho 1:

• Hoʻopuka / kaona - 250 gr.
• Peck kāpena - ½ pcs.
• Mākī keke /'ākī palaoa - 100 gr.
• Hoʻopi.
• ʻO Lemon wai

Kāhua:

1. E holoi i ka holoiʻana, hoʻomaloʻo aʻoki loa.
2. Eʻokiʻoki i ka'eleʻo keʻokeʻo i loko o nā kopa a maloʻo i ka umu.

   Ināʻaʻoleʻoe makemake e kuke iāʻoe iho, hiki iāʻoe ke kūʻai i nā mākīkaukau i hoʻomākaukauʻia.

3. Hoʻopiliʻia ka iʻa iʻa i nā'āpana liʻiliʻi.
4. E hoʻohui i ka mea hope, kahi paʻakai a me ka pepa, e hoʻopiha i ka mayonnaise a kāpīpīʻia me ka wai lemon.
5. Mai luna nei mākou e hoʻonani i kahi kīʻaha me nā greens.

Ua mākaukau nā salama!

Pākuʻi no ka koho 2:

• ka patiʻoka - 1 pc;
• sesame - 1 tbsp. l

Me nā'ōmato a me ka momona paʻakai

Nā Meahana no ka koho 1:

• Lani salmon / salmon - 270 gr;
• ka kāpena - ½ pcs;
• nā hua - 2 mau'āpana;
• walnut - 130 g;
• kaʻaila kawa;
• ʻO ka hua'ōlelo Farani - 1 tbsp.

Kāhua:

1. Hoʻomaʻa nā huapalaoa no 8-10 mau minuke, eʻoluʻolu, maʻemaʻe aʻokiʻokiʻia i mau'āpana'āpana.
2. Hoʻokipaʻia ka iʻa i loko o nāʻoki.
3. ʻO ka holoiʻana i ka pīpī aʻoki loaʻia.
4. Pono eʻokiʻoki i ke kī.
5. E hoʻohui i ka mayonnaise me kaʻaila kirīmi a me ka mīmoa.
6. E hoʻohui i nā mea i hoʻopaʻa a me ka hui.

Pākuʻi no ka koho 2:

• kahi - 120 gr;
• Kaheka a me ka meaʻanaka Tartar (ma kahi o ka mayonnaise a me ka kirimoaʻona);
• hua waina - ½ pcs.

Me ka pineapple a me ke kalo

Nā Meahana no ka koho 1:

• make ½ʻia;
• kahi pīpī paʻakai - 230 gr;
• pineapple canned - 200 gr;
• wai lemon;
• 'ōkā

Kāhua:

1. Eʻokiʻoki i ke kaula i loko o nā'āpana liʻiliʻi.
2. E holoi i ka pīpī Beijing a kāpīpī maikaʻi, a laila kāpīpī i ka wai lemon.
3. Hoʻomaʻaʻia nā'ōkena mīkini me ke kāwele pepa aʻokiʻia i loko o nā'āpana liʻiliʻi.
4. Eʻaʻahu i ka salari me ka mayonnaise, ka paʻakai a me nā mea hoʻonani me nā kī.

Pākuʻi no ka koho 2:

• Kēkeke (kaʻaila a me ke peeled) - 270 gr.

  KANAWAI! ʻO ke ala kūpono loa e hoʻopau ai i ke kolo, e hoʻokuʻu i ka wai wai e hoʻolapalapaʻia no 1-2 mau minuke. Hiki iāʻoe ke hoʻohana i keʻano "Defrost" i ka minuke.

• Paʻa - 120 gr.

Me ka'ākama a me ka paʻakai

Nā Meahana no ka koho 1:

• make ½ʻia;
• ʻo nā iʻa iʻaʻulaʻula - 230 gr;
• kūmaʻa hou - 1 pc;
• wai lemon;
• nā greens;
• koa paʻakai - 120 gr.

Kāhua:

1. Eʻoki i nā pā iʻa i loko o nā'āpana liʻiliʻi.
2. E holoi i ka pīpī Beijing me kaʻoki loa.
3. Hoʻokiʻokiʻia ke 'āpau i loko o nā pahu.
4. Kupa i ka palaoa ma luna o kahi kaomi.
5. ʻO ka hua saladi me ka mayonnaise a me ka paʻakai.

Pākuʻi no ka koho 2:

• aila olila (ma kahi o mayonnaise);
• ka meli - 0.5 tbsp;
• lemon wai / apple cider winika.

Me nā greens a me ka iʻa salmon

Nā Meahana no ka koho 1:

• make ½ʻia;
• nui ka salmon / kalo - 230 gr;
• nui - 3 mau'āpana;
• wai lemon;
• Pāpī / Pāʻina / Pāʻani.

Kāhua:

1. Eʻoki i nā pā iʻa i loko o nā'āpana liʻiliʻi.
2. Hoʻomaʻa nā huapalaoa no 8-10 mau minuke, eʻoluʻolu, maʻemaʻe aʻokiʻokiʻia i mau'āpana'āpana.
3. E holoi i ka pīpī Beijing a kāpīpī maikaʻi, a laila kāpīpī i ka wai lemon.
4. Hoʻomaʻaʻia nā'ōkena mīkini me ke kāwele pepa aʻokiʻia i loko o nā'āpana liʻiliʻi.
5. Eʻaʻahu i ka salari me ka mayonnaise, ka paʻakai a me nā mea hoʻonani me nā kī.
6. E kāpīpī i ka huamata me ka wai lemon.

Pākuʻi no ka koho 2:

• 'Olive;
• kūmaʻa hou - 1 pc.

Me ka iʻa kē

Nā Meahana no ka koho 1:

• ka pati - ½ pcs;
• make ½ʻia;
• ka iʻa loloa (tuna / sardine) - 0.5 mauʻea;
• nui - 2 mau'āpana;
• 'Alikaʻela.

Kāhua:

1. E wehe i ka iʻa (ka tuna a me ka sardine) mai ka pahu aʻokiʻoki i loko o nā'āpana liʻiliʻi me kaʻili.
2. ʻO ka holoiʻana i ka pīpī aʻoki loaʻia.
3. I ka kāpīpī, e hoʻokomo i ka kāroti kaʻi a me nā'aleʻa āpau.
4. Hoʻomaʻa nā huapalaoa no 8-10 mau minuke, eʻoluʻolu, maʻemaʻe aʻokiʻokiʻia i mau'āpana'āpana.
5. E hoʻolālā i ka saladi me ka mayonnaise, ka paʻakai, ka pepa a me nā mea hoʻonani me nā kī.

Pākuʻi no ka koho 2:

• kahi - 120 gr;
• kūmaʻa hou - 1 pc.

Me nā iʻaʻulaʻula mai nāʻanoʻulaʻula

Nā Meahana no ka koho 1:

• make ½ʻia;
• kahe salmon / pai - 350 g;
• kaʻaila kawa;
• kūmaʻa hou - 2 pcs.

Kāhua:

1. Eʻoki i iʻa i loko o nā liʻiliʻi liʻiliʻi.
2. ʻO ka piʻi piʻi a me ke kūkoma e holoi aʻoki loa.
3. E kiʻi i ka iʻa a wehe i nā iwi, aʻokiʻoki i loko o nāʻoki nui.
4. Hoʻopili mākou i ka mea hana a hoʻopiha mākou i ka kirīpiʻona.

Pākuʻi no ka koho 2:

• me nā'ūkī rye - 80 g;
• huahelu - 3 pcs.

ʻO kekahi mau mea leʻaleʻa maikaʻi loa

'Apena 1, meaʻai:

• Olive Olive - 130 g;
• make ½ʻia;
• iʻa iʻa (kaona, kamoni, kalo) - 160 g;
• leek;
• ʻo kaʻiʻo maoli - 60 gr.

Kāhua:

1. Māiʻia nā iʻa elongated.
2. ʻO ka holoiʻana i ka pīpī aʻoki loaʻia.
3. Eʻokiʻoki i nāʻoliva iʻehā mau'āpana.
4. Hoʻomaʻa nā huapalaoa no 8-10 mau minuke, eʻoluʻolu, maʻemaʻe aʻokiʻokiʻia i mau'āpana'āpana.
5. Eʻokiʻoki i ka leek me kaʻole.
6. ʻO ka mea hana maʻalahi, ka paʻakai māmā.
7. E hoʻomoʻa i ka mayonnaise a me ka yoghurt maoli i ka saladi a hui hou.

Hana 2, meaʻai:

• salmon salmon - 270 gr;
• make ½ʻia;
• ʻO Tomato - 1 pc;
• Pākihi / Basil.

Kāhua:

1. Māiʻia nā iʻa elongated.
2. ʻO ka piʻi pīpī a me ka mīmīmū a holoi loaʻia.
3. Hoʻomaʻaʻia nā mea pāʻani, ka paʻakai paʻakai, ka wā me ka mayonnaise a kāpīpīʻia me nā greens ma luna.

Pehea e lawelawe ai i ka pāla?

Ma kahi o nā'āpana koho i kohoʻia e hiki ke hoʻolālāʻia me nā greens a iʻole nā ​​mea kukupa ma luna.

Ka Hopena

ʻO ka sāladika kāpena a me nāʻano iʻa iʻa -ʻo ka iʻa, ka iʻa, ka iʻa - heʻono a maikaʻi loa. ʻO kona mau mea nui nui ka maʻalahi a me ka wikiwiki i ka hoʻomākaukauʻana, a me ka hoʻopihaʻana me nā mea pono e pono ai ke kino.