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ʻO ka mālaʻai

ʻO nā mea kanu maikaʻi a me ka maikaʻi mai ka tuna a me ka kāpena Kāpena

Hoʻomaopopo ponoʻiaʻo Tuna i kekahi o nāʻano momona o konaʻano -ʻoi aku i ka 25% o kona pūmua i komo i loko o konaʻano. He mea pono hoʻi kēia iʻa no ka hanaʻana i ka lolo. Manaʻoʻiaʻo kaʻaiʻana i ka tuna ma mua o hoʻokahi manawa i kēlā me kēia pule he hiki ke hoʻonui i kou hana i ka noʻonoʻo.

Hoʻohuiʻia me ka kāpena Kāpena, ua pale kaʻepa i ka uluʻana o nā maʻi he nui, e like me nā maʻi o ka lauroid thyroid, a waiho pū i ke kino me nā kumu pono. Ka pila calorie - 184 mau caloni no 100 grams, iʻoi aku ka emi ma lalo o nā iʻa'ē aʻe. Kāleka "peking" - 16 calories. I ka huiʻana o ka kāpena tuna a me kāpena Kāpena,ʻaʻohe mau'ōpona i koe wale nō he 3 mau kala.

Recipes i kēlā me kēia lā me nā kiʻi

Eia kekahi mau laʻana o nā mea noʻonoʻo, pehea e hoʻopili ai i nā'alama mai ka tuna a me ka kāpena Kāpena.

Me nā'ōmato

Kō koho 1

Mea Kai:

  • 300 gr. tuna hou;
  • 500 gr. Pāleina kāpena Kāpena;
  • 200 gr. nā'ōmaʻomaʻi;
  • 150 gr. 'Olive;
  • 1 pākani pepa bell;
  • 7 mauʻaoʻao nā hua huʻi.

No ka hoʻouluʻana:

  • 50 gr. ʻo kaʻaila (ʻoi aku, maikaʻi, e lawe i kaʻaila);
  • nā meaʻala

Pehea e kuke ai:

  1. E hoʻomaʻamaʻa i kaʻiʻo o ka iʻa no 15 maukona ma kēlāʻaoʻao i kēiaʻaoʻao no ka mea he'ōmaʻomaʻo ia.
  2. Holo mākou i ke kāpena a haehae i ke'āpana me nā lima.
  3. ʻO nā'ōmato kaomi a hoʻomākaukau i nā hua bale iʻokiʻia i nā'āpana.
  4. Hoʻopili mākou i ka Bulgarian pepa i loko o nā'āpana aʻokiʻoki i kēlā me kēia mau mea i loko o nāʻie.
  5. ʻO nāʻoliva e hui pūʻia me ka saladi a pau.
  6. A laila, i loko o kekahi kīʻaha'ē aʻe, e hui i nā'ōmato, nāʻoliva, nā pepa a me nā hua manu.
  7. I kahi pahu liʻiliʻi e hui pū i nā mea hana no ka hoʻouluʻana.
  8. Eʻoki i ka tuna i nā'āpana lahilahi.

Hanaʻia penei:

  1. Hohola i nā lau Kina ma ke pā;
  2. aia ma luna o lākou - ka huiʻana o nā huaʻai a me nā hua manu;
  3. 3 pālua o ka tuna ma luna;
  4. e kāpīpī me ka lole a lawelawe.

Kōkua 2

E pono kāua:

  • 300 gr. tuna;
  • 500 gr. kūkā
  • 2 kōmaliʻi nunui a'ōʻula paha;
  • Hoʻokahi Bulgarian pepa.

No ka hoʻouluʻana:

  • paʻakai;
  • nā meaʻala;
  • mayonnaise leʻaleʻa.

Kāhua:

  1. E hoʻomanaʻo iāʻoe, e kīkoʻo lima, holoi i nā'ōmato aʻokiʻoki i loko o nā pahu.
  2. Wehe i ka piko mai ka pepa,ʻokiʻoki i ka hapalua, aʻokiʻoki i mauʻu.
  3. Hoʻohui mākou i nā meaʻai, hoʻoulu a lawelawe.

Kūleʻa mākou e hoʻomākaukau i kahi salamā maʻamau mai Pekingpīpī, ke tuna a me ka'ōmato e like me keʻano wikiō:

Me ka palaoa

Kō koho 1

E pono kāua:

  • 150 - 200 g aniani kalo;
  • 350 gr. Kāpena Peking;
  • 250 gr. oka;
  • 2 - nā hua moa;
  • 150 gr. kūmau a me nā kukama kūkō;
  • hoʻokahi'okiʻiki;
  • 100 gr. pulu hou;
  • ka paʻakai, ka pepa a me ka mayonnaise - eʻono.

Ke Kau Hana Hana:

  1. Hoʻomaʻi i ka mash me ka lāʻau.
  2. Uaʻokiʻoki mākou i ke kāpena i ke kuʻi, a laila, ka hua o ka mauʻu i 3 mau wahi i hikiʻole ke lōʻihi.
  3. E'ōpala i nā hua, ka pele, iʻokiʻia i loko o nā cubes.
  4. Hoʻomaʻiʻia nā kukama māmā a me kaʻaila a me nā'ānika i loko o nā cubes.
  5. Pau kaʻoki.
  6. Hoʻohui i nā meaʻai a pau, e like me ka palaoa, ka paʻakai, ka pepa a me ka mayonnaise a lawelawe i ka papaʻaina.

Hiki ke waihoʻia kēia salemina momona ma nā papa. Alaila Hana nā meaʻai penei:

  1. kāpena (pono ia e hoʻopiliʻia me hoʻokahi pākeke kaona o ka mayonnaise a maikaʻi e lawe i ka piko o ka pepa - no lailaʻaʻole e "neʻe i lalo");
  2. tuna;
  3. kukoma;
  4. nā mea hoʻomalu maikaʻi loa (e nānā, e waihoʻia nā'ōmole i kēia hihia ma kahiʻokoʻa'ē aʻe);
  5. oka;
  6. kūkō i kālaiʻia;
  7. nā'ōpū'ōpala, i kāpīpīʻia ma luna o ka hapalua o nā dill.

Hoʻonohonohoʻia ke keʻena kino e like me kēia: hiki i ka mayonnaise ke hui pūʻia me ka hapalua o nā dill, ka paʻakai a me ka pepa, a pono e lubricʻia kēlā me kēia papa, keʻole e kau ka hua'ōlelo.

Kōkua 2

E lawe ia:

  • 150 gr. tuna;
  • hoʻokahi poʻo o ka peking;
  • 200 gr. oka;
  • 1 paipū'ōmaʻomaʻo'ōmaʻomaʻo;
  • 200 gr. kahe;
  • mayonnaise;
  • E hoʻoponopono i ka paʻakai a me ka pepa i loko o kahi kīʻaha i kāu leʻaleʻa.

Kāhua:

  1. E hoʻomanaʻo, eʻoki i ka kāpena.
  2. E puhi i ka'ōpī no 3 mau minuke i ka wai paʻakai.
  3. ʻAiʻia nā hulu.
  4. Hoʻopili i ka meaʻala, nā meaʻala a me ka mayonnaise.

Hāʻawi mākou i ka kuke i ka salala nani me ka kāpena Hina, ka tuna a me ka palaoa e like me ke kiʻi wikiō:

Me nā hua

Kō koho 1

Mea Kai:

  • 250 gr. ka iʻa;
  • 3 mau hulu moa;
  • 300 gr. kūkā
  • 1 kūkū pāʻani.

No ka hoʻouluʻana i kā mākou makemake:

  • kekahi mau cloves o ke kāleka;
  • paʻakai;
  • mayonnaise;
  • Inā makemakeʻoe i ka lepoʻeleʻele,ʻaʻole ia he meaʻeha.

Ke Kau Hana Hana:

  1. Huki i ka marinade mai ka peʻa nipī, e hoʻopili i kaʻili me kaʻiole.
  2. ʻOhi a meʻekolu mau momona.
  3. Kāʻauʻia nā lau Peekinki, e wehe i nā'āpanaʻeleʻele (inā he) aʻokiʻoki i kahi'ōmole lahilahi.
  4. E holoi i ka kukumba iʻokiʻia aʻokiʻoki i loko o nā pahu (ponoʻole).
  5. E hoʻomaʻemaʻe a pākī i nā pākuʻi kāleka.
  6. E hoʻopili i loko o ka pola nui nā mea i hoʻomākaukauʻia, e like me nā meaʻala a me ka mayonnaise.
  7. Hanaʻia i ka nani o ka'ōpū.
  8. Ināʻaʻoleʻoe e lawelawe, hiki iāʻoe keʻoki wale i ka dill a hoʻonui i ka saladi.

Kōkua 2

Mea Kai:

  • 250 gr. hiki ke tuna;
  • 400 gr. nā mea lau.
  • 5 mau hulu, 100g o ka chiiki paʻakiki;
  • 1 'ōlapa ka liʻiliʻi;
  • 1 paipū o nāʻeka'ōmaʻomaʻo.

No ka hoʻouluʻana:

  • paʻakai;
  • ka pepa pepaʻeleʻele eʻai ai;
  • Kaomi mayonnaise (hiki iāʻoe ke hoʻohana i ke keʻano a pani paha me ka momona momona momona).

Ke Kau Hana Hana:

  1. Mai ka hanana me ka tuna e hoʻomaloi i ka wai a me ka puʻu me kaʻili.
  2. Hoʻomaʻaʻiaʻo Beijing a holoiʻia i loko o nā mea lahilahi.
  3. E'ōpala i nā hua, hoʻomaʻemaʻe a hoʻokaʻawale i nāʻula mai nā yolks.
  4. Eʻokiʻoki i ka'opena i nā'ōpuni liʻiliʻi
  5. Hoʻopiʻi keʻoʻia nā'ōmaʻomaʻo Green.
  6. ʻEkolu mālī ma kahi momona maikaʻi.

Ma hope aʻe, "e hōʻiliʻili" i kā mākou mau pāladaihi:

  1. kāpena kāpena;
  2. nā huaʻalani 5ʻelima;
  3. ka palaoa i kāhiʻia;
  4. tuna;
  5. aniani;
  6. 1 '2 hapaʻai mayonnaise;
  7. nā hua yolksʻeha o 3 mau hua;
  8. koena mayonnaise;
  9. ke koena o nā yolks a me nā'aleʻa'ōmaʻomaʻo.

Hoʻolālā ia i ka mālamaʻana i ka sāladai, kahi e hōʻike mai ai i ka maikaʻi ma mua o ka hikiʻana mai o Peketo.

ʻO nā mea a pau o ka papa hana muaʻaʻole e "hāʻule", e'ōleloʻia e hoʻohuiʻia me ka liʻiliʻi o ka mayonnaise a me ka liiki.

E nānā ana kēia huamata i nā mea maikaʻi loa inā hoʻoholoʻoe e lawelawe ma nā'āpana me nā aniani liʻiliʻi me ka'ā'ī ākea. Eia kekahi laʻana - ka pōhaku.

Hāʻawi mākou iāʻoe e hana i kahi olakino maikaʻi a maikaʻi i ka kāpena Hina, ka tuna a me nā hua:

Me ka kukama

Kō koho 1

Mea Kai:

  • 1 ka iʻa;
  • 400 gr. kūkā
  • hoʻokahi kūmaʻa hou;
  • 200 gr. peas;
  • 1 paipū'ōmaʻomaʻo'ōmaʻomaʻo;
  • 50 gr. ia;
  • ka paʻakai, ka pepaʻeleʻele a me ka mayonnaise iāʻoe.

Ke Kau Hana Hana:

  1. Mai kaʻeke tuna ka waiʻo marinade a me nā iʻa iʻa.
  2. Holo mākou i ke kāpena a wawahi i nā'āpana liʻiliʻi me ko mākou mau lima.
  3. E hoʻomaʻemaʻe i ka kūkoʻa mai ka peʻe aʻokiʻoki i kahi'āpana.
  4. ʻO nā'aleʻa puna a me nā'ōmole, a me ka'ōpala.
  5. Hoʻohui i nā mea i hoʻomākaukauʻia, ka peʻa, ka paʻakai, ka pepa a me ka mayonnaise.

Kōkua 2

Mea Kai:

  • 400 gr. kāpelu;
  • hiki ke tuna;
  • 1 kūkono nui (300g);
  • 150 gr. 'Olive;
  • 50 gr. ia;
  • ka paʻakai, ka pepa, kaʻailaʻaila.

Pehea e kuke ai:

  1. ʻO nā lau i kākākaʻia, ka tuna tuna, e like me ia i ho'ākākaʻia ma ka hopena ma luna.
  2. Eʻokiʻokiʻia ke kʻopa i loko o nā apo'āpana, waiho wale i nāʻoliva.
  3. Pau kaʻoki.
  4. E hoʻokuʻu i nā meaʻai i loko o kahi pahu nui, a me ka paʻakai, ka pepa a me kaʻailaʻaila.

Ke hāʻawi aku nei mākou iāʻoe e hoʻomākaukau i kahi sāleta o Peking cabbage a me ka tuna me ka hoʻohuiʻana o kahi kukukū.

Me nā mākeke

Kō koho 1

Mea Kai:

  • 250 gr. hiki ke tuna;
  • 300 gr. ka lau pua;
  • 200 gr. nā'ōmaʻomaʻi;
  • 2 cloves o ke kāleka;
  • 200 gr. hilahila;
  • ka paʻakai, ka pepa, ka mayonnaise a me nā kūkeke eʻono ai.

Ke Kau Hana Hana:

  1. Hoʻomaʻi mākou i ka'ōpena, ke kāʻei nei mākou i ka kāpena i nā wahi liʻiliʻi
  2. Hoʻomaʻaʻia nā tumato aʻokiʻoki i ka hapalua.
  3. ʻEkolu mau kīlaʻe ma kahi'eneka maikaʻi.
  4. E puhi i ka paepae i ka wai paʻakai, peel.
  5. E hoʻokuʻu i nā meaʻai i loko o kahi pahu nui, hoʻoulu, e hoʻokomo i nā kūkeke ma mua o ka lawelawe.
Hiki ke hoʻomanaʻoʻia nā kākini, a hiki iāʻoe ke kuke i ka umu. No ka hanaʻana i kēia,ʻokiʻoki i nā'āpana o ka palaoa i loko o nā kumiko, kauʻia ma luna o kahi pepa bakena a hoʻomaloʻoʻia i ka umu no 20 mau minuke i 180 mau haneli, e ulu ana i kekahi manawa.

ʻO nā pīpī i kāhuaʻia i ko lākou iho ka nui loa o nā mea!

Kōkua 2

Mea Kai:

  • 300 gr. hiki ke tuna;
  • 400 gr. Kāpena Peking;
  • 3 mau'āpana nā hua moa;
  • 150 gr. kāloti;
  • 1 'ōlapa ka liʻiliʻi;
  • ka paʻakai, ka pepa, ka mayonnaise a me nā mea paʻakikī - keʻono.

Ke Kau Hana Hana:

  1. Hoʻopiliʻo Tuna, kāpalu ke kāpelu i nā kaula.
  2. Hoʻopi a me ka'āpala i ka pua.
  3. ʻEkolu nō hoʻi nā kāloka ma kahi kālaiʻia.
  4. ʻAiʻia kaʻaila i kekahi mau apo.
  5. Hoʻohui i nā meaʻai, ka paʻakai, ka pepa, ka mayonnaise.
  6. Hoʻopi mākou i nā kolo ma mua o ka lawelaweʻana, iʻole lākou e pale.

Me ka bele

Kō koho 1

Mea Kai:

  • 1 ka tuna;
  • 300 gr. Kāpena Peking;
  • 2 paʻi pepa;
  • 150 gr. nā lāʻau olive;
  • 50 gr. nā kumu basil;
  • 1 paipū'ōmaʻomaʻo'ōmaʻomaʻo;
  • ka paʻakai, nā meaʻala a me kaʻailaʻaila - eʻono.

Ke Kau Hana Hana:

  1. Ke kāwili nei mākou i ka tuna, ke kāʻei nei mākou i ka kāpena i nā'āpana liʻiliʻi me ko mākou mau lima.
  2. E holoi i nā pepa, e hoʻokaʻawale i nā iwi, e māhele i ka hapalua aʻokiʻoki i nā'āpana.
  3. Ke'ōhumu neiʻo Basil i ka mea liʻiliʻi.
  4. Hoʻomaʻiʻia nā'āpana'ōmaʻa.
  5. ʻO nāʻoliva e waiho mauʻia.
  6. E hoʻokuʻu i nā meaʻai a pau i kahi pāpale.

Kōkua 2

Mea Kai:

  • 1 ka tuna;
  • 300 gr. Kāpena Peking;
  • 1 i ka palaoa;
  • 1 pākani o nāʻoliva i hamoʻia;
  • 2 bell pepa.

No ka hoʻouluʻana:

  • paʻakai;
  • ka pepa pepaʻeleʻele;
  • aila olila;
  • 10ml wai lemon.

Ke Kau Hana Hana:

  1. Hoʻopiliʻo Tuna, kāpalu ke kāpelu i nā kaula.
  2. Hoʻopiliʻia nā pōhaku, aʻokiʻoki iʻehā mau'āpana, a laila,ʻo kēlā me kēia o lākou i loko o nā'ū.
  3. ʻO ka'ōpala a me nāʻoliva ke koe.
  4. E hoʻokuʻu i nā meaʻai me ka pāpale a ua hoʻomākaukauʻia ka salakeke.

Me ka hau

Kō koho 1

Mea Kai:

  • 1 ka tuna;
  • 400 gr. Kāpena Peking;
  • 1/2 aniani;
  • 100 gr. ka paʻakai paʻakai;
  • 1ʻAla maikaʻi a meʻa.
Hoʻopuka! E hoʻonui i ka tuna i ka saladi a mahalo nui loa ia!

No ka hoʻouluʻana:

  • 2 tbsp. kaʻaila kawa;
  • 2 tbsp. l ka waina momona liʻiliʻi;
  • paʻakai ka paʻakai.

Ke Kau Hana Hana:

  1. Hoʻopiliʻo Tuna, kāpalu ke kāpelu i nā kaula.
  2. Māmā aʻokiʻia i nā'āpana.
  3. ʻO ka lauʻahiʻekolu ma kahi kālaiʻia.
  4. Halaleʻo Apple aʻokiʻoki i loko o nā pahu.
  5. E hoʻokuʻu i nā meaʻai, ka paʻakai, kaʻailaʻulu a me ke koko i loko o ka pola hohonu.

Hoʻomālaha mākou i ka hua salala ma kahi pālahalaha, e holoi i ka līlū ma luna a hana i kaʻupena mai ka pale lole.

Kōkua 2

Mea Kai:

  • 1 ka tuna;
  • 300 gr. Kāpena Peking;
  • 100 gr. tīhi mua;
  • 1'Olima;
  • 1 Bulgarian pepa.
Hiki iāʻoe ke hoʻololi i ke kīʻaha ma ka hoʻohuiʻana i kekahi mau tōmato i laila.

No ka hoʻouluʻana:

  • paʻakai;
  • ka pepa pepaʻeleʻele;
  • aila olila;
  • 10ml wai lemon.

Ke Kau Hana Hana:

  1. Hoʻokomo mākou i ka tuna, heʻuʻuku kāpīpī a mākou e haehae ana, aʻokiʻoki mākou i nā kopa, heʻoliva - i ka hapalua.
  2. Hoʻokiʻokiʻia ke paʻipaʻi i 4 mau'āpana, a laila kāpala i ka mauʻu.
  3. E hoʻohui i nā meaʻai a me kaʻaʻahu a lawelawe i ka papaʻaina.

Me nā kāloka

Kō koho 1

E pono kāua:

  • 200 gr. ka iʻa;
  • 300 gr. kūkā
  • 150 gr. kāloti;
  • 100 gr. aniani;
  • 50 gr. ka pahu

No ka hoʻouluʻana:

  • paʻakai;
  • pepa;
  • mayonnaise.

Kāhua:

  1. ʻO Mash ka iʻa, kāohi ke kāpuni i ka lahilahi hikiʻole.
  2. Hoʻomaʻemaʻe mākou i nā kāloti a kāpī i nā kaha ma luna o kekahi grater -ʻaʻole nui ka nui maʻaneʻi, e hana e like me kou makemake.
  3. ʻAiʻia kaʻaila i kekahi mau apo.
  4. Eʻokiʻokiʻia i ka liʻiliʻi.
  5. Hoʻohui i nā meaʻai a pau, hoʻoulu a lawelawe i ka papaʻaina.

Kōkua 2

E pono kāua:

  • 1 ka iʻa;
  • 300 gr. kāpelu;
  • 150 gr. nā kāloti kapu;
  • 5 nā hua bale;
  • 150 gr. oka;
  • 200 gr. Kaumaka

No ka hoʻouluʻana:

  • paʻakai;
  • ka pepa pepaʻeleʻele;
  • aila olila.

Ke Kau Hana Hana:

  1. ʻO ka iʻa iʻa, ka peking e haehae i nā lima i nā'āpana liʻiliʻi.
  2. Kaomiʻo Carrots.
  3. E'ōpala i nā hua a me, e like me nā'ōmato, iʻokiʻia i loko.
  4. E hoʻopili i nā meaʻai a pau a me kaʻaʻahuʻana i loko o ka ipu hohonu.

Ke hāʻawi aku nei mākou iāʻoe e hoʻomākaukau i kahi sāleta mai kāpuniʻo Beijing, nā tuna a me nā kāloti e like me keʻano wikiō:

Me ka mea kanu

Kō koho 1

Mea Kai:

  • 1 pāpā iʻa;
  • 400 gr. kūkā
  • 300 gr. potatoes;
  • hookahi kukama;
  • 150 gr. ʻO Bulgarian pepa;
  • 300 gr. nā'ōmato;
  • hapalua;
  • 150 gr. 'Olive.

No ka hoʻouluʻana:

  • paʻakai;
  • pepa;
  • 50 ml. aila olila;
  • 50 ml. waina winika.

E hana i ka sāladina:

  1. Mai ka tuna i nininiʻia ka wai a kāwiliʻia i ka moku pate.
  2. 'Oiʻi ka lau o Peking me keʻano lahilahi.
  3. E puhi i kaʻuala ma ke kapaʻaʻahu a ma hope o keʻoluʻolu, eʻokiʻoki aʻokiʻoki i loko o nā pahu.
  4. Hoʻokiʻiʻia nā'ākome a me nā'ōmato i nā'āpana liʻiliʻi.
  5. Hoʻomaheleʻia ka'ōpuʻu i 4 mau'āpana aʻokiʻia i loko o nā liʻiliʻi liʻiliʻi.
  6. Māmā aʻokiʻia i nā'āpana.
  7. ʻO Olive i ka hapalua.
  8. Hoʻohui i nā meaʻai a pau, ka wā me nā meaʻala a me ka vīnega waina.

Ināʻaʻohe waina ma ka lima, e hoʻopili wale i kahiʻailaʻaila hou.

Kōkua 2

Mea Kai:

  • 1 ka iʻa;
  • 300 gr. nā mea lau.
  • 150 gr. 'Olive;
  • 200 gr. potatoes;
  • 1 - 2 mau'ōpuʻu o dill;
  • 1 paipū'ōmaʻomaʻo'ōmaʻomaʻo;
  • ka paʻakai, ka pepa a me kaʻaila ma kāu manaʻo.

E hana i ka sāladina:

  1. Mai kaʻeke tuna ka waiʻo marinade a me nā iʻa iʻa.
  2. E holoi i ka kāpena a me nā kānana'āpala.
  3. ʻO nāʻoliva me nā'ālika a puni nā'āpana.
  4. ʻO ka'ōlapala'iliala i ke kapaʻaʻahu, hauʻoli, puhi aʻokiʻoki i loko o nā pahu.
  5. Pau kaʻoki wale.
  6. Hoʻouna mākou i nā meaʻai a pau i loko o ka pola hohonu, hoʻonui i nā meaʻala a me ka pāpale, hui.
Ināʻoe e hoʻolālā e mālama i kēia hua salakeke i loko o ka pahu hauā no nā lā he 12, a laila, e hoʻohana i nāʻaoʻao ma luna o ka lau kāpena, no ka mea he nui ka wai o kaʻuala i ka saladi a lilo i puree.

Ma mua o ka lawelaweʻana, hiki iāʻoe ke pena i ka saladi me nā greens. Aloha maikaʻi!

'Ake a me nā meaʻono

ʻO ka hopena wikiwiki a me ka maikaʻi loa no nā salama i hanaʻia mai ka kāpena Kēnē a me ka tuna niu i loaʻa me ka hoʻohuiʻana o nā mea liʻiliʻi wale nō. Hele maikaʻiʻo Tuna me kaʻoliva a me ka olive, e like me nā hua moa a me nā moa. I ka hōʻailonaʻana me kēia mau mea, hiki iāʻoe ke loaʻa i kahi hui lōkahi lanakila.

Pehea e lawelawe ai?

ʻO nā māmoa me nā kolo pipi e mahalo nui ana i ka mālamaʻana i keʻano o kaʻona, no ka mea, heʻeleʻele ka tuna, e mālamaʻia nā salama. Akā,ʻaʻole i kāpaeʻia nā koho kūikawā. Ke hilinaʻi nei ia mea i kou manaʻo.

Inā makemakeʻoe e pani i ka waiū i nā mea ma luna nei me ka yogurt momona liʻiliʻi, a laila,ʻaʻoleʻoe e hāʻawi i nā calorie'ē aʻe i nā huapalaha, nā kaumakai a me ka kāpena Chinese. ʻO nā koho me ka mayonnaise, akā, no kaʻahaʻaina pāʻina. No ka poʻe e ukali ana i kaʻai, hiki iāʻoe ke hana i ka momona momona momona aiʻole e hana i ka lole e like me ka mayonnaise. No ka hanaʻana i kēia, ponoʻoe e hoʻohui i ka'ati me kahi mea nui o ka mīmona a me hoʻokahi'ōmole. Eʻoi aku ka lahilahi o ke kūlike o ka lole e like me kēia, akā, ua emi aku nā calorie.

Makemake au eʻike i ka pono eʻai i ka iodine, i loko o ka nui o nā meaʻai o ka tuna. Ponoʻoe e koho i ka tuna, ka lola i kaʻaila. ʻO kēia tuna he 17 μg o iodine i 85g o ka huahana,ʻo ia hoʻi 11% o ka laweʻana o ka lā. ʻO kaʻaiʻana i ka tuna i loko o kaʻaila e hiki ke lilo i ka nui o ke kinetona, ka huaʻa D, a me ka hao.

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