ʻO ka zucchini hauʻoli me ke olakino me ka meaʻai kīʻapala

ʻO ka'ōpiopio ka meaʻai waiwai nui i loko o ka waipika folic a me ka nui o nā huaʻai a me nā māmā. Zucchini - he pilina nui i ka hoʻomākaukauʻana i nā meaʻaiʻai a me nā meaʻai.

Hoʻopili maikaʻiʻia kēia mau meaʻai me kekahi i kekahi, hiki iā lākou ke noho ma nā kīʻaha kūʻokoʻa, a no kaʻoluʻolu e lawe i kaʻiʻo, nā hua, nā lelo, ka bele pepa, nā lemu i loko o kā lākou hui.

Hoʻomakaukauʻia ka puaʻaʻala a me ka zucchini me ka maʻalahi i ka hoʻopiʻiʻia i loko o kā lākou māla pono'ī a hoʻomākaukauʻia no ka hoʻohanaʻana i ke kāhili a me ka maloʻo, a kūʻaiʻia hoʻi ma nā supermarkets a ma ke kālepa, e kuke i nā meaʻono e like me kā mākouʻoihana.

Ka pōmaikaʻi a me ka pōʻino

ʻO ka meaʻai kūpono o ka puaʻaʻala a me nā ipu zucchini no 100 g kēia:

• Kaloka: 53 kcal.
• Nā Paena: 4.1 gr.
• Kaona: 0.8 gr.
• Nā Carbohydrates: 9.4 grams.

ʻO ka puaʻaʻala a me ka zucchini kahi:

• huahua: C, B1, B2, B6, PP, A;
• sodium;
• pāpaʻa;
• calcium;
• ka magnesium;
• phosphorus;
• hao;
• pectin;
• citric, nicotinic, malic a me folic acid.

I ke kumu o ka hōʻoleʻoleʻana, hiki ke hanaʻino i ka hoʻohana nuiʻana no ka nui o kā lākou mea pākiko kiʻekiʻe.

Mai kēlā me kēiaʻaoʻao Nānā Kuhi

I ka pā

No ka hoʻomākaukauʻana i kīʻaha'alapalūpona a me zucchini, Pono nā mea e komo nei:

• ʻO ke poʻo puaʻapalapala 1.
• ʻO Squash 2-3 mau'āpana.
• Kaomi 1 pc.
• ʻOhi'Alaboku 1 pc.
• ʻO ka paʻakai, ka pepa eʻono ai.
• ʻAlaʻaiʻaila 2 S. l.

Mākaukau i kēlā me kēia lā:

1. E holoi i ke kāpena ma lalo o ke kai kahe a puʻunaue i nā kīʻaha, inā loaʻa nā mea nui, a laila eʻokiʻia i ka hapalua.
2. Zucchini hua o nāʻanoʻano a me ka peel,ʻokiʻia i loko o nā'ōpū nui.
3. ʻO nā kāloti Peel a me nāʻaila, nā kāloka kāpili ma kahi nui nui, e hoʻonui i nā'aleʻa.
4. E kau i nā meaʻai a pau i loko o kahi kāpena a me ke kāpili, e hoʻohui i kahi wai liʻiliʻi, ka paʻakai a me ka pepa, e waiho i kahi lālā lālā liʻiliʻi a me ka kuke no 30 mau minuke ma luna o ka mahana wela.
   Inā makemakeʻia, e hoʻopili i ka paʻakai a me nā mea kanu i ka lawelaweʻana.

I ka umu

ʻO kekahi'ēhana nui o ka puaʻalaʻala a me ka zucchiniʻo nā huaʻai i kō i ka umu.

Pono nā mea e komo nei:

• Zucchini 2pcs.
• ʻO ke poʻo puaʻapalapala 1.
• Onion 2 pcs.
• Kāleʻaka 3 cloves.
• ʻO kaʻailaʻuala 1-2 punetēpuni.
• Nā meaʻala eʻono.
• ʻO ka paʻakai

Pākīʻo Phased:

1. Peel zucchini,ʻokiʻia i loko o kekahi mau apo.
2. Kāpenaʻokiʻokiʻia i loko o nā kīʻaha, a inā makemakeʻia, eʻokiʻoki i nā'āpana liʻiliʻi.
3. Peel a'ānai i kaʻaila.
4. Hulu i kaʻaila hinu i 5 cm ka nui, e kau i nā huaʻai, ka paʻakai, ka wā me nā meaʻala a me ka paʻakai, e hoʻokomo i loko o ka umu a e kuke no 45 mau minuke i ka mahana he 180-200 mau.
5. E puka i waho o ka umu, a pāpala i ke kālaki, e hoʻopili me kaʻoluʻolu i nā mea a pau i loko o ka umu no 5 mau minuke.

   I ka lawelaweʻana, hiki iāʻoe keʻoki i ka lihi a iʻole e hana i kahi'anikenaʻona a me nā greens'āpana.

He aha keʻano o nā meaʻai?

• ʻO ka mea liʻiliʻi (pipi + puaʻa, puaʻa + moa i kahi ratio 1: 1) 500g. Ke hoʻouka hou i ka meaʻai, ponoʻoe e waiho i nā mea a pau i loko o nā papa,ʻo ka'alupāpona lalo kēia, ma luna e ponoʻoe e waiho i ka meaʻona a me ka pepa, e kau i ke zucchini ma ka papa luna. E hoʻonuiʻia ka manawaʻai me ka meaʻai i 1 hola (no kaʻike hou aku i ke kāpuniʻana i ka puaʻala me kaʻiʻo mīmoa, eʻoluʻolu e nānā maʻaneʻi)
• Nā pua 1-2 mau pi E kāpīpī i nā meaʻai ma lalo o ka'āpana. ʻO ka huaʻai i loko o ka umu a hiki i ka hapalua o ka paʻi a ninini i nā hua, nā mea kanu a me ka 100g o ka waiū, a hoʻi i ka umu a maʻemaʻe (no kaʻike hou aku e pili ana i ke kāpena me nā hua hānai hiki ke loaʻa maʻaneʻi).
• ʻO Pīpī ʻEhā mauʻaoʻao I nā mea kanu e hoʻoulu i ka'ōlaʻi peeled, i hoʻopiliʻia. Hiki iāʻoe ke waiho i nā mea a pau i loko o nā papa, e hoʻopili ana i kēlā me kēia papa me ka kirikinaʻono a me ka mayonnaise a me ka pipiʻana me ka nihi kuʻi. E hoʻopiha i ka pākaukau no kahi 45 mau minuke. E lawelawe me ka kirīmiʻona.
• Milk 150 gr. Pāpaʻipiʻi, zucchini,'ākiki, kāleka,ʻokiʻoki a kāpiliʻia i kahiʻano, hoʻopiliʻia. E ninini i ka waiū a kau i ka līlū ma luna. Kuhi i ka umu no 40-50 mau minuke. Hiki ke hoʻololiʻia ka milia i kaʻaila. E lawelawe e like me ka mea i kaʻaila a me ka pīpī, hana muaʻia i loko o ka meaʻala a hiki i ka laumā, a hoʻokomo i nā kuʻi.
• ʻO ka hinuʻaila 2 punetēpuni. I ka mea nui e hoʻonui i nā apo o nā beleʻelua. Hoʻopiliʻia nā huaʻai i kahiʻano, e hoʻokomo i ka basil, ka pā paʻi, ka paʻakai a me kaʻailaʻaila, ka huʻi a me ka paʻapa no ka hapalua hora.

Hiki ke hoʻokaʻawaleʻia kahi kīʻaha o ka'ailaʻala a me ke zucchini no kaʻai a me ka iʻa. ʻAiʻia mai kaʻaila kirimalu, ke kīleʻa a me nā greens maikaʻi loa no nā mea kanu.

Ke hikiʻole i ke kāhili a me ke kinakiʻana,'elepalāpona a me zucchini ke nalowale i ko lākou mau waiwai, no laila ua maʻalahi lākou i keʻano o ka mālamaʻana, a hiki mau ke lima me kēlā me kēia mea. He nui nā kōpakiʻalaʻala a me nā koho bakcchiniHe mea nui kēia mau meaʻai no ka mea pēpē pēpē ma keʻano o ka mea'ūpala, nā pīpīʻuala, nā koʻi, nā pīpī.

ʻO ka nohoʻana o ka puaʻaʻala me ka zucchini i ka meaʻai mālama i nā'ōpenaʻokoʻa mai nā hopenaʻino, e pale i ka uluʻana o ka gastritis a me ka maʻi maʻi peptic, hānai i ka microflora pūpū me nā huaʻa momona, a ma kekahiʻano e hoʻoulu ai i nā neoplasms.