ʻO kaʻaila maikaʻi me ka meaʻai

ʻO ka'ōpiopio ka punahele kaulana loa o nā meaʻaiʻai maʻamau ma muli o kona haʻawina haʻahaʻa haʻahaʻa. No ka hoʻonuiʻana i ka meaʻai, hiki iāʻoe ke hoʻonui i kaʻiʻo. Eia kekahi, ua hoʻohui likeʻia kēia mau huahana i kekahi i kekahi ma keʻano o ka kukeʻana i nā meaʻai likeʻole. ʻO kēia mau mea, hiki iāʻoe ke hana i ka kāpena kāpena me kaʻiʻo, pies, ka kāpena kāpena, shukrut aʻoi aku.

Nui ka hana. A laila, e haʻi e pili ana i nā pono o ka duet ma kahi meaʻai, ka meaʻaʻole i'ōleloʻia e hoʻohana i kēlāʻano hui pū me nā huahana, a pēlāʻoe eʻike ai me nā meaʻono a me nā koho no ka lawelaweʻana iā lākou.

Ka pōmaikaʻi a me ka pōʻino

Kūpono ka'ōpiopio i ke kino o ke kanaka, no ka mea he nui nā huaora: U, B, C, A, P, K.

Heʻuʻuku ka calorie - hoʻokahi 100 kcal no 100 g hua. Hoʻonui nuiʻia kēia huahelu inā hoʻohuiʻia kekahi mea'ē aʻe e like me kaʻiʻo i ka ipu kāpena. No laila,ʻo ka caloric o ka kāpena me ka moa a me ka puakiko he 171-175 kcal ia no 100 g.ʻO ka lolo o ka kāpena me ka meaʻai (pipi, puaʻa, keiki hipa) hiki i 191-200 kcal per 100g.

Me kēia 100 g mau kīʻaha piha:

• nā pāʻani - 6.4 g;
• he mau'aleʻa - 3.1 g;
• momona - 8.3 g

E loli iki paha kēia mau hiʻohiʻona ma muli o keʻano hana hana. ʻO ka'atila me ka meaʻai kahi ipu ia e hiki ke komo i kaʻai o nā mākua a me nā keiki. ʻO kaʻai he nui ka protein, kahi e pono ai ka ulu a me ke uluʻana o ke kino.

ʻOiai nā pōmaikaʻi iʻikeʻia,ʻo ka pīpī me ka meaʻai e hōʻinoʻia i nā poʻe i loaʻa ka pilikia me ka hana o ka'ōpū o kaʻohe. ʻO ka hōʻehaʻana o ka maʻi ke hoʻonāukiuki i keʻano o nā hōʻailona hōʻoluʻolu: kaʻeha, bloating, flatulence. No ka nui o ka caloric content o ka pāʻaniʻaʻole ia e pono no ka poʻe e hahai ana i ka huina.

ʻO nā meaʻono a me kaʻoluʻolu me nā kiʻi

Kiʻi: hana hana

ʻO kekahi o nā mea i kaulana loa no ka hoʻomākaukauʻana i mea e pono ai ka hoʻohanaʻana i ka meaʻai a me ka kāpelu he quiche. Pihi ka mea kaulana i ka home - ma Farani, akā ma nā'āina'ē aʻe.

Pono nā mea a pau e pono ai no ka ho'āʻoʻana:

• 250 g palaoa (pono e kānana i kahi kānana);
• 150 g 'ai' ai ka wai 'ai a margarine paha,ʻokiʻoki i loko o nā kime ka nui;
• 1 nui nui a 2 paha liʻiliʻi;
• 2 tbsp ka wai anuanu;
• he pinʻi liʻiliʻi o ka paʻakai.

No ka hoʻopihaʻana:

• 1 poʻo pua puapalū;
• 200 g.
• 3 hua liʻiliʻi aiʻole 4 nui;
• 300 ml. i ka momona momona o ka nuiʻole o 10%;
• 200 g līlū liʻiliʻi;
• 4-5 tbsp. ka pālaʻi liʻiliʻi;
• ka nalu, ka paʻakai a me ka pepa eʻono.

Ponoʻoe e hoʻomākaukau i ka pōpō ma kekahi papa:

1. Hoʻohui i ka palaoa a me ka waiū. ʻO ka hopena e pono ai ke kamaliʻi.
2. E hoʻomohui i kahi hua a'ōwili i ka palaoa i loko o ka polo.
3. E holoi i ka palapalapala me kahi kiʻiʻoniʻoni a hoʻokomo i loko o ka pahu hau no 25-30 mau minuke.
4. A laila lawe mākou i ka palaoa mai loko mai o ka fīaina, e'ōwili i loko o kahi'enela lahilahi a kau ma luna o kahi pepa pani pani, i papa.
5. Ma kēia māhele, e hoʻihoʻi houʻia ka pōpō hou i loko o ka pahu hau hau no 30 mau minuke.
6. Ma hope o kēia manawa, e laweʻia ka pepa bakena mai ka fīkoi a kau i kahi'āpana pepa ma luna o ka paila palaoa, a ninini i hoʻokahi kīʻaha pī.
7. A laila, kau i ka moa no ka manawa o ka minuke i 15 minuke i ka umu, ma mua o 190 ° C.
8. Ma hope o kēlā, pono e laweʻia ka pōpō mai ka umu mai, e wehe i kaʻehu a me ka peʻa.
9. A laila, kālua mākou i ka palaoa no 7 mau minuke'ē aʻe.

He mea nui! E hōʻoia i ka pauʻole o ka parka a me ka pea. Ināʻole, hiki ke kīʻaha ka pōpō me ka leʻaleʻa maikaʻiʻole.

Ke hoʻomākaukau nei ka base for quiche, hiki iāʻoe ke hele i ka hoʻomākaukauʻana o ka hoʻopihaʻana. Aia kekahi māhele o kēia māhele:

1. Pono eʻokiʻokiʻia ke kīpalapala a kukeʻia i ka wai paʻakai no 5-7 mau minuke (no kaʻike hou aku e pili ana i kaʻaila maikaʻi o nā huaʻai, e nānā maʻaneʻi). A laila e hoʻoulu i ka wai a hamo i ke kāpena.
2. I kēia manawa,ʻokiʻoki i kaʻiʻo i loko o nā paʻi a me ka'ōniu no 8-10 mau minuke i loko o ka pāʻenaʻena wela me ka hoʻohuiʻana i kahi liʻiliʻi o ka mea kanu a me kaʻailaʻaila.
3. Mākī, kaʻaila, ka pā'ū a me nā hua manu, paʻiʻia i loko o kekahi kīʻaha.
4. Hoʻoponopono i ka meaʻai, nā meaʻala, kaʻiʻo, ka kāpelu a hui pū me nā mea pono a pau.

Nā mea i loko o kahi pālua e hoʻolapalapa me ka palaoa a me ka kuke no 30-40 mau minuke.

I ke kaʻinaʻana o ka kuke, e ponoʻoe e hahai i ka pōpō iʻole e wela.

Hiki ke loaʻa nāʻike hou aku e pili ana i kaʻohiʻana i ke kōpelu pua.

Me ka hopena

Kūkaʻi maikaʻiʻo Turkey me ke kāpena. ʻO ka pāʻina punahele nui loa ka puaki me ka puaʻaʻupaʻa, i'ūʻia i ka umu. Eia hou, no ka hoʻomākaukauʻana i kēia pāʻaha e koiʻia kahi kāloka, ka paʻakai paʻakai a me nā meaʻala. He mea maʻalahi ka papa hana kuke:

1. ʻO Kāpena a me nā meaʻai e pono keʻokiʻokiʻia, e hoʻomaʻemaʻeʻia me nā meaʻala a kau i ka pepa bakena.
2. E puhi i loko o ka umu wela, a me kekahi mau minuke ma mua o ka mākaukau e kāpīpī i ka palaoa kāhili i mea e hanaʻia ai ka popo.

Me ka pipi

Kāpena kuʻiʻia me ka pipi - kahi kīʻaha aloha. E hana ia:

1. Pono eʻokiʻokiʻia ka puaʻaʻala he nui.
2. Hoʻomoʻaʻia kaʻiʻo i loko o nā paʻi a kalo i kaʻaila no 7-10 mau minuke.
3. Hoʻohui i kāpīpī me kaʻiʻo, e hoʻokomo i nā aniani, nā kāloti, nā'ōmato a me nā meaʻala.
4. ʻO Simmer no 30-40 mau minuke ma luna o ka wela wela.

Me ka puaʻa

Pākuʻi! ʻO ka puaʻa - mea momona, pono e hoʻopauʻia ka momona nui ma mua o ka kukeʻana.

No ka hoʻomaʻemaʻeʻana i kaʻiʻo i hoʻomapalapalapaʻia, puaʻaʻia ka puaʻa me ka puaʻaʻala i kahi mea kuke wikiwiki (pehea e kālua ai i kahi kōpunipika i kahi mālaki mālie, e nānā i kā mākouʻatikala). No kēia:

1. ʻO nā huaʻona - kāpīpī, nāʻaila, nā'ōmato, nā kāloti a me nā pepa bele eʻokiʻokiʻia.
2. Eʻai, eʻokiʻoki i nā'āpana liʻiliʻi, e hoholaʻia ma lalo o ka multicolo.
3. Mai luna mai lākou e hiamoe ana me nā huaʻai, ka wā me nā meaʻala.
4. I ka hoʻohuiʻana i kahi wai a me kaʻailaʻaila, ponoʻoe e hoʻonoho i kahi manawa no 60-40 mau minuke.

Nā koho no ka lawelaweʻana i nā meaʻai

Māhanaʻia ka'atila me ka meaʻai i ka papa. Hiki iāʻoe ke hoʻohui i nāʻano meaʻai, ketchup, mayonnaise, kirīmi'ilia. A hoʻonaniʻia hoʻi ke kīʻaha me nā greens:

• pāʻili;
• ia;
• kūkā.

Hiki ke kauʻia ke kīʻaha ma luna o nā papa nui a lawelaweʻia paha i loko o nā ipu liʻiliʻi liʻiliʻi. ʻO Kāpena kalaiʻia me ka iʻa e hui pūʻia me nā mea inu:

1. hue;
2. wai hou;
3. wai puna;
4. kofe

He meaʻono ka meaʻai a me ka meaʻai. Eia naʻe, pono i ka hoʻohaʻahaʻaʻana. Ināʻole, hiki iāʻoe ke loaʻa nā pilikia me ka'ōnaehana hanu.