5 mau kumu maikaʻi e mahu (a pehea e mahu ai)

Anter

• Pehea e mahu ai

ʻO ka hoʻomoʻa ʻana i ka meaʻai kahi hana kūpono loa no ka poʻe i loaʻa i ke kiʻekiʻe o ke koko, kiʻekiʻe o ke kōkō, constipation, ka poʻe e makemake e lilo i ka paona, a i ʻole hoʻoholo wale e hoʻomaikaʻi i kā lākou papaʻai a ʻoi aku ke olakino.

Ma waho o nā keu pono āpau o ka mālama ʻana i nā meaʻai i ka meaʻai, ke pale ʻana iā lākou mai ka nalowale ʻana i ka wai kuke, he mea hiki nō hoʻi ia a hiki ke kuke ʻia i ka manawa like, nā cereala e like me ka raiki a me ka quinoa, nā mea kanu, nā mea kanu, nā ʻiʻo, nā iʻa a moa moa paha.

No laila, he 5 mau kumu maikaʻi no ka kuke ʻana i ka mahu ka:

1. Kōkua e lilo i ka paona, no ka mea, ʻaʻole pono e hoʻohana i ka aila ʻoliva, ka bata a me ka aila e kuke, e hōʻemi ana i ka nui o nā calorie i ka pāʻina, me ka hoʻonui ʻana i ka manaʻo o ka māʻona, ma muli o ka nui o nā olonā;
2. Hoʻoponopono i ka lawe ʻōpūno ka mea mālama ka mahu i ka maikaʻi o nā olonā i ka meaʻai, kōkua i ka mālama ʻana i ka paʻa paʻa;
3. Kolesterol lalo, no ka mea, ʻaʻole ia e hoʻohana i kekahi ʻano momona i ka hoʻomākaukau ʻana o ka meaʻai, e pale ana i ka hōʻiliʻili ʻia ʻana o ka cholesterol maikaʻi ʻole i loko o ke koko a me ka hōʻemi ʻana i ka hopena o nā maʻi maʻi maʻi maʻi;
4. Ka mālama ʻana i ke kaomi koko, no ka mea, ʻaʻole pono e hoʻohana i ka paʻakai a me nā mea ʻono ʻē aʻe i waiwai i ka sodium, e like me ka ʻono Worcestershire a i ʻole ka soy soga i nā mea ʻono, ʻoiai mālama ka māhu i ka ʻono piha o ka meaʻai;
5. E hoʻonui i ka maikaʻi o ke ola no ka mea, hana ia i nā ʻano hana olakino olakino, e ʻae iā ʻoe e hoʻomākaukau i nā meaʻai i ke ʻano olakino, e like me nā mea ʻai, nā ʻiʻo, nā iʻa, nā moa, nā hua manu, a me ka laiki, e pale ana i nā maʻi e pili ana i ka papaʻai maikaʻi ʻole.

ʻO ke kuke ʻana i ka mahu kahi ala maikaʻi loa e paipai i ka lawe ʻana i nā mea kanu a me nā huaʻai, e nā mākua a me nā keiki, a hiki ke hana ʻia i loko o ka pā maʻamau. E nānā hoʻi Pehea e kuke ai i ka meaʻai e mālama ai i nā meaola.

Pehea e mahu ai

• Me ka hīnaʻi kūikawā no ka ipuhao maʻamau: e hoʻonoho i kahi mānoanoa ma lalo o ka ipu hao e pili ana i 2 knm o ka wai, e pale ana i ka meaʻai mai ka pili pololei ʻana me ka wai. A laila, uhi i ka ipu hao a kau i ke ahi no ka mea e pono ai no kēlā me kēia ʻano meaʻai, e like me ka mea i hōʻike ʻia i ka papa.
• ʻO nā mea kuke mahu: aia nā ipu kūikawā no ke kuke ʻana i ka mahu, e like me nā mea mai Tramontina a i ʻole Mondial, e ʻae iā ʻoe e kau i kahi papa ma luna o kekahi e kuke i nā meaʻai i ka manawa like.
• Pahu kuke uila: hoʻohui wale i ka meaʻai i ka ipu kūpono, mahalo i ke ʻano o ka hoʻohana a hoʻohui i ka pā i ka au uila.
• I ka hawewe uila: e hoʻohana i kahi ipu kūpono i hiki ke lawe ʻia i ka hawewe a uhi ʻia me kahi kiʻi paʻi, e hana ana i nā puka liʻiliʻi i hiki i ka mahu ke pakele.
• Me ka hīnaʻi ʻohe: kau i ka hīnaʻi i loko o ka wok, hoʻohui i ka meaʻai i ka hīnaʻi, kau ma kahi o 2 knm o ka wai i loko o ka wok, lawa e uhi i ka lalo o ka pā.

Pono e kuke pono i ka meaʻai ke palupalu. I kēia ala hiki ke kuke i nā meaʻai i ka manawa like, e hana ana i ka hapa nui o kā lākou waiwai.

E nānā i ka wikiō aʻe a ʻike pehea e mahu ai, a me nā hana kuke kuke pono loa ʻē aʻe.

I mea e ʻoi aku ai ka momona a me ka momona o ka meaʻai, hiki ke hoʻohui ʻia nā mea kanu a me nā mea ʻala i ka wai e like me oregano, kumino a thyme paha, no ka laʻana.

Pākaukau manawa no ka mahu ʻana i kekahi meaʻai

I mea e maʻalahi ai ke kuke ʻana i ka meaʻai a hōʻemi i ka manawa hoʻomākaukau, pono ʻia e ʻokiʻoki iā lākou i mau ʻāpana liʻiliʻi.