Makemakeʻoe i ka'ōlele maikaʻi? E aʻo i nāʻano loea o ka kukeʻana i kēia kīʻaha, a me ka pehea e pono ai.

ʻO ka'ōmaʻa'ōpiopio ka mea maʻalahi kahi, e pili ana i nā mea i kūkuluʻia, hiki ke lawelawe ma keʻanoʻaoʻao no kahi mea, a me kahi kakahiaka kakahiaka maikaʻi.

Ma ka hoʻomākaukauʻana, hikiʻole i ka waiwai kūpono a me kaʻonoʻono o ke kīʻaha kekahi wahi o kēia ipu i nāʻano hoʻomākaukau.

ʻO kahi koho maikaʻi loa no kaʻaina kakahiaka maikaʻi a me ka hapalā he omeletena me ka puaʻaleʻaleʻa, he maʻalahi loa ia e hoʻomākaukau ai a he'ōpiopio hoʻi i loaʻa nā mana e hana i nā'ōmole i hoʻomaloʻoʻia e hiki ke mālama i ka hana.

Nui nā meaʻai no nā pāʻina, akā ma ka hoʻouluʻana i nāʻano hana'ē aʻe, hiki iāʻoe ke hana i kahi mea hou. E hōʻike kēiaʻatikala iāʻoe i ka pehea e hana ai i ka'ōleʻa momona maikaʻi maikaʻi.

Ka pōmaikaʻi a me ka pōʻino

ʻO ka māhele puaʻa kekahi mau huaʻaola o nā hui A, B, C, a:

• hao;
• ka magnesium;
• pāpaʻa;
• calcium;
• fiber, e hiki ai iāʻoe ke hoʻomaʻemaʻe i ke kino o nā toxins.

Māhuahua ka'atipala i nāʻano likeʻole o ka wai:

• lemon;
• apple;
• lāpili.

ʻO ka'ōpiopio ka meaʻai, no laila hiki ke hoʻohanaʻia e ka poʻe e hahai ana i ka huina a me ke kaumaha.

Me ka hoʻomanaʻo, pono e hoʻokomoʻia kēia huahana i kaʻaiʻana o nā kānaka me nā maʻi o ka gastritis me ka hoʻonuiʻana i ka'alema o ka'ōpū, nā'ōpū, ma ka'ōhū a me ka huhū, nā meaʻaeʻa, nā maʻi me ka gout, a me ka noʻonoʻo i kekahi o nā māhele o ka pā.

ʻO ke kumu waiwai:

1. ka helu caloric - 270 kcal;
2. nā mea hoʻomalu - 20 gr;
3. momona - 18 g;
4. he mau'aleʻa - 8 gr.

Hāʻawi mākou e nānā i kahi wikiō e pili ana i ka hoʻohanaʻana i ka puaʻaʻala a me ka mālamaʻana i ka hoʻohanaʻana ia mea:

Keʻano lawelawe

No ka hoʻomākaukauʻana i kēia kīʻaha, ponoʻoe e kūʻai i nā mea maoli a me ka manawa kūpono.

Pono Pono:

• ʻO ka lāpuni puaʻa he hapalua kilo.
• ʻEono mau hua moa.
• 100 miliema momona momona.
• 100 g palaoa maikaʻi loa (nāʻano momona momona, inā ponoʻoe e hana i meaʻai).
• ʻO ka paʻakai, ka pepa, nā meaʻala - eʻono ai.
• ʻO kaʻaila no ka hoʻonaniʻana.

Pehea e kuke ai:

1. Hoʻopiliʻia ka'ōpuni'ōpala ma kahi o 5 mau minuke i loko o ka wai paʻakai, i māhele muaʻia i nā hapa liʻiliʻi (no kaʻike hou aku e pili ana i ka nui o ka'ōpū cauliflower eʻikeʻia maʻaneʻi).
2. Ma kahi pāʻokoʻa, e kui i nā hua me ka paʻakai, nā meaʻala, kaʻaila a me ka baʻa.
3. Kaomi i ka pahu no ka kukeʻana, kau i ke kāpena ma laila a nininiʻia me ka huiʻana i ka hua-kau.
4. E hoʻouna i ka umu no 30-40 mau minuke ma 180 mau.

Ke hāʻawi aku nei mākou iāʻoe e nānā i ke wikiō e pili ana i ka hanaʻana i ka omelet me ka puaʻaʻalaʻala:

Recipes

Ma waho aʻe o ka hoʻonani maʻamau nui, aia kekahi mau koho kuke, a me nāʻano likeʻole e hōʻano hou ai i ka omeletona likeʻole, me ka hoʻouluʻana i kekahi huahana'ē aʻe e hāʻawi i kahi kūikawā kūpono a hoʻoulu hou i ka piha.

Me nā'ōmato

Keʻano lawelawe:

1. Kūʻanoʻia ia i loko o ka pā, kahi eʻokiʻia ai nā aniani (laula a me kaʻulaʻula), keleka a me nā mea hoʻonani, e like me keʻano, curry.
2. A laila hoʻokomoʻia nā tōmato i loko o ka waiʻona pono'ī, kāpaila kāpena a me nā mea a pau i hui pūʻia.
3. I ka hopena, e uhakiʻia nā hua i loko o ka pā a kāpīpīʻia me nā lau hou.
4. Kāhiʻia ma lalo o ka poʻi a hiki i kaʻaila.

Me ka paʻakai paʻakai

Keʻano lawelawe:

1. Ma kahi pāpale, e paʻiʻia ka kāpena kāpiliʻia i kālaiʻia.
2. A laila ua nininiʻia ka hoʻonani aloha a me ka'ōlekaʻeleʻele, ua hala kēia mau mea a pau.
3. A laila nininiʻia i ka huʻu iʻa, i puhiʻia me ka paʻakai paʻakai.
4. Hoʻolālāʻia ka'ōlette maikaʻi i ka palaoa paʻakai (pe aiʻole Adyghe e hana) a me nā greens.

I ka microwave

I ka mīkini'enewe, e hoʻololiʻia ka omeletene i ka hauʻoli aʻaʻole loa i keʻala.

Hoʻopihaʻia ka kāpīpī a hoʻohui pūʻia i loko o kahi kīʻaha no ka microwave, a laila ninini i ka huaʻai me ka puʻupuʻu hua manu, i mīʻia i ka paʻakai a me nā meaʻono eʻono ai. ʻO Microwave no kahi o 5 mau minuke a hiki i ke kuke..

Hiki mailaʻo Omelet i waho, heʻulaʻula aʻala. Hiki iāʻoe ke hoʻohana i nā hua liʻiliʻi maikaʻiʻole aʻaʻoleʻole e kākoʻo i ke kāpī, i kēlā me kēia hihia, e māʻona a maikaʻi. I ka wā eʻoki ai,ʻaʻole e hiki ke weheʻia nā minuke 20 he hikiʻole i ke kuke kuke.

Hiki ke loaʻa nāʻike hou aku e pili ana i nāʻano'ē aʻe no ke kukeʻana i ka'ailaʻala i ka mīkiniʻohana.

Hāʻawi mākou e nānā i ke wikiō e pili ana i ke kukeʻana i ka omele'ōleʻaleʻa ma kahi mālaki mālie:

Me ka huʻiʻana o kaʻailaʻona a me ka pahu

Keʻano lawelawe:

1. I loko o ka pola nui, hoʻopili i nā punaʻelua o ka kirimaluʻono, nā hua liʻiliʻi, nā'ōmole hou a me nā meaʻala maikaʻi me ka paʻakai.
2. E hoʻomoʻa i nā'āpana puaʻa liʻiliʻi, ma mua o ka kuke.
3. Pākuʻi.
4. E hoʻouna aku i kahi pā pīkoi me kaʻaila a me ka paʻi a hoʻomākaukau.
5. E kāpīpī i ka pulu hou i loko o ka pā.

ʻAʻole kaʻokoʻa o ka meaʻai i ka mea maʻamau, koe wale nō ka nele o kaʻaila, no laila, eʻoluʻolu ka hana no ka poʻe e hakakā ana me ka momona. ʻO ka kakahiaka kakahiaka maikaʻi, i hoʻomākaukauʻia i loko o kekahi mau minuke.

Me ka bele

E kīʻaha i ka waiū me nā hua, ka paʻakai a me nā hoʻouluʻana, e kāpīpī i ke kāpīpiʻi a me nā paʻi Bulgarian'āpana i loko o nā'ōmi liʻiliʻi E hoʻomoʻa i ka umu a e'ōwili paha i loko o ke pā a hiki i ka'ōʻeleʻele.

ʻO Deliciously Delicious ka puaʻaʻi a me ka Peppersi'ōwiliʻia i loko o ka pā. ʻO ka meaʻai no kēia kīʻaha he mea like ia a hiki ke hoʻonuiʻia me nāʻano meaʻono likeʻole.

Hoʻohui ponoʻia nā huaʻai me koume a me ka oregano, aʻo ka heleʻana o ka palaoa a me ka meaʻai e hoʻomaʻemaʻeʻia ka mālamaʻana a me ka meaʻai.

Hāʻawi mākou e nānā i ke wikiō e pili ana i ka hanaʻana i ka'ōleʻele'alapelu me ka hoʻohuiʻana i ka pepaʻeli.

Me nā hauhi

Keʻano lawelawe:

1. E puhi i ka'ilina'āpana. ka kāpena a me nā mīmiki e pili ana i 20 mau minuke a kau i ka pepa baking.
2. ʻO ka waiū lūlū, nā hua, ka paʻakai, nā meaʻono a me nā greens i loko o kahi pāʻani hohonu.
3. E ninini i nā huaʻai a me nā halo me kēia mea kanu a hoʻokomo i loko o ka umu no ka kukeʻana i 180 mau mākelā no kahi o 20 mau minuke a hiki i ke kukeʻana.

Hoʻopiliʻia ke kīʻaha maikaʻi me nā halaʻi, aʻo ka meaʻai i hoʻomākaukauʻia me keʻano o ka omelette e hoʻohūwahū ia i nā meaʻai paʻakikī a me nā mea i makemakeʻole i kēia mea ulu. Hiki ke hoʻohuiʻia nā kānana e pili ana i nā makemake o nā mea pono'ī, hiki ke maʻalahi i ka lepo a iʻole brine, aiʻole ka hilihi liʻiliʻi. I kekahi hihia, he meaʻokoʻa ka ipu.

No nā mea'ē aʻe e pili ana i ke kukeʻana i ka'alaʻalaʻala me nā haloha, e heluhelu i kā mākouʻatikala.

Me ka moa

Keʻano lawelawe:

1. ʻO ka hapalua o ka poʻe i hoʻohuiʻia i waena o ke poʻo o ka kāpena i puhi i ke ahi i loko o ka wai paʻakai a e kuke no 5-7 mau minuke (no kaʻike hou aku e pili ana i ka hanaʻana i kaʻohiʻana i nā meaʻai eʻikeʻia maʻaneʻi).
2. I kēia manawa, eʻokiʻokiʻia ka pua moa ma ke oki aʻokiʻokiʻia i nā'āpana liʻiliʻi no ke kopeʻana, ka paʻakai a me ka pepa. Hiki iāʻoe ke hoʻohui i ka paʻakai paʻakai me nā hulu maʻamau a kau i ka moa i loko o ka pāpuni ma mua o ka'ō'ōʻana i loko o ka pā.
3. E paʻi i ka wela wela no 5-7 mau minuke ma kēlā me kēiaʻaoʻao.
4. I kahi'ē aʻe, e hoʻopūpī i ka kāpelu, a pāpala mua i ka huiʻana i ka paʻakai, aiʻole e uhaki i nā hua i loko o ka pīniʻu i ka mea kanu.
5. Ke hoʻomākaukauʻia nā huahanaʻelua - ka moa a me ke kāpena - hoʻopau i ka wela, e uhi i nā pāpālua a me ka poʻi a, me ka weheʻoleʻia mai ke kapuahi, a laila 10 mau minuke.
6. E kau i kahi mahele o ka moa a me nā kāpena kālepa ma luna o kahi pālahalaha aʻoliʻoli i ka meaʻono.

Nāʻike hou aʻe e pili ana i nā koho'ē aʻe no ka kukeʻana "kālai" kāpena me ka moa eʻikeʻia maʻaneʻi.

Nā koho koho

Hiki ke lawelawe i nā hua i kāwiliʻia i ka wela a me ka anu me kekahi mau meaʻono, kahi, kaʻaila kawa, a me ka mīmakai.

Hiki iāʻoe ke lawelawe i kahi kīʻaha me kaʻanaka tzatziki, i kākoʻoʻia me kahi'ōpuʻu o nā mea kanu hou, nā mīmī cherry, nā huakule, nā fiku, a me nā arugula.

ʻO nā meaʻono, maikaʻi a olakino, e hōʻike ana i kahi meaʻala maikaʻi o nā mea kanu a me nā meaʻala, hiki iāʻoe ke kukeʻaʻole wale no kaʻaina kakahiaka, akā, no kaʻaina awakea a me kaʻaina awakea, ma ka hoʻohanaʻana i nā meaʻai. ʻO kahi laʻana, nā hua i'ōwiliʻia me ka moa a me ka kāpena he mea maikaʻi loa no kaʻaiʻana, aʻo ka māmā me ka momona a me ka kirimalu maikaʻi ka meaʻaina.