Nā pono o ka Zucchini a me nā Reccrectible Incredible

Anter

• Nā kuhikuhi olakino me ka zucchini
• 1. ʻO Zucchini me nā mea kanu momona a momona
• 2. Nū Zucchini
• 3. ʻO Zucchini a me ka salakeke wai wai
• 4. ʻO Couscous me ka zucchini
• ʻO ka ʻike pili kino o Zucchini

ʻO Zucchini kahi mea kanu digestible maʻalahi e hui pū me ka ʻiʻo, ka moa a iʻa paha a hoʻohui i ka waiwai nutritional me ka ʻole o ka hoʻonui ʻana i nā calorie i kēlā me kēia papaʻai. Hoʻohui ʻia, ma muli o kāna ʻono lahilahi hiki ke hoʻohui ʻia i nā purees, nā ʻopa a me nā mea ʻono.

He mea maʻalahi loa ʻo Zucchini a hiki ke ʻai ʻia me ka ʻaka onika i kahi saute maʻalahi, ʻoiai ʻo ka mea nui i loko o ka mea momona momona a i hoʻopiha ʻia me ka ʻiʻo a me ka moa a me kekahi o kāna mau pono nui:

1. Kōkua i lilo kaumaha e ka loli ʻana i ka papaʻai me ka ʻole o ka hoʻonui ʻana i nā calorie e hana ai i ka ʻai e ʻono hou aku;
2. Hoʻomaha kōpaʻa no ka mea ʻoiai ʻaʻole nui nā olonā, aia ka nui o ka wai e hoʻoheheʻe i nā feces, e kōkua ana i ka lawe ʻana o ka ʻōpū.
3. Lilo o hoʻoluʻu maʻalahi, kahi e lilo ai i meaʻai maikaʻi loa no ka poʻe me gastritis a i ʻole dyspepsia, no ka laʻana.

Hoʻohui ʻia, manaʻo ʻia kāna pua he mea ʻono momona i lawelawe pinepine ʻia me nā zucchini ponoʻī.

Nā kuhikuhi olakino me ka zucchini

1. ʻO Zucchini me nā mea kanu momona a momona

ʻO kēia meaʻai kahi koho nui a momona hoʻi e hoʻomākaukau i kahi ʻaina awakea ʻokoʻa, kahi e hiki ai ke pani i ka ʻiʻo e nā mea kanu a me nā lau.

Nā Pono:

• 2 zucchinis me ka peel ʻoki ʻia i loko o nā ʻāpana lahilahi;
• 1 ʻulaʻula i ʻokiʻoki i mau ʻāpana;
• 2 mau aniani i kālai ʻia;
• ʻOki ʻia nā kāloti 2 i ʻoki ʻia i loko o nā ʻāpana lahilahi;
• 115 g mau broccoli;
• 115 g o nā hua hou i kālai ʻia;
• 115 g kalā i ʻokiʻoki ʻia i mau ʻāpana;
• 1 ʻapu cashews i hoʻomoʻa ʻia
• 1 he punetune o ka aila 'aila aila meaʻaila paha;
• 1 kahi teaspoon o ka pepa kaʻi pepa;
• 1 punetēpō o ke kō kō;
• 2 punetēpō o ka mea soy māmā;
• 1 punetune o ka vīnega laiki.

Hoʻomākaukau hoʻomākaukau

E hoʻomaka me ka hoʻomehana ʻana i ka aila mea kanu i loko o ka pā palai nui. A laila hoʻomoʻa i nā ʻaka ma kahi wela mehana a palupalu. A laila hoʻohui i ka zucchini, broccoli, ka pepa a me nā kāloti a me ka pala no 3 a 4 mau minuke.

E hoʻomoʻi i nā kālapa, chard, kō, kōpaʻa, ka vīnega a me ka pepa kawa a me ka pala no 3 a ʻehā mau minuke ʻē aʻe. E hoʻopau i ka wela, e hoʻohui i nā hua moa i hoʻomoʻa ʻia a lawelawe.

2. Nū Zucchini

Hoʻokiʻoki maikaʻi loa ka zucchini i nā ʻāpana e pani ai i ka pasta maʻamau i ka meaʻai meaʻai a i ʻole hiki ʻole iā ʻoe ke ʻai i ka pasta hana.

Nā Pono

• 500 g zucchini
• kālika
• ʻakaʻakai
• ʻōmato
• basil
• ʻaila
• paʻakai e ʻono
• ʻO ka tī Parmesan e ʻono

Hoʻomākaukau hoʻomākaukau

E ʻokiʻoki i ka zucchini i like ia me ka pasta, me nā ʻāpana lahilahi loa, kālika i ka ʻaka a me ka kālika me ka aila a ma mua o ka palaunu ʻana, e hoʻomoʻi i ka zucchini a me nā mea ʻono, a me ka kōmato. Hoʻohui ma kahi o 100 ml o ka wai, uhi i ka pā a waiho iā ia e kuke no kekahi mau minuke. Ma hope o ka maloʻo ʻana o ka wai, hiki iā ʻoe ke hoʻohui i ka tī Parmesan e ʻono a lawelawe i ka wā e mahana ana.

E ʻike i nā noodles zucchini i kēlā me kēia ʻanuʻu a me nā ʻōlelo aʻoaʻo hou aku e kuni i ka momona, i ke wikiō aʻe:

3. ʻO Zucchini a me ka salakeke wai wai

ʻO kēia salakeke kahi koho hou loa a ʻono hoʻi, kūpono no nā lā wela a i ʻole no kēlā mau lā ke makemake ʻoe e ʻai i kahi mea māmā. Eia hou, he koho maikaʻi loa ia e hele pū me nā mea ʻē aʻe.

Nā Pono:

• 2 zucchinis me ka peel ʻokiʻoki i nā lāʻau lahilahi;
• 1 pūpū wai hou;
• 100 g mau ʻoki i ʻoki ʻia i mau ʻāpana;
• 1 ka pepa ʻōmaʻomaʻo hua ʻole i ʻoki ʻia i loko o nā ʻāpana lahilahi;
• ʻOki ʻia ʻelua mauʻu celery i nā ʻāpana;
• ʻO ka paʻakai a me ka pepa e ʻono ai;
• ¾ kiaha o ka yogurt mālamalama;
• 1 kālika kālika ʻāpala;
• 2 punetēpē i ʻokiʻoki ʻia i ka mint hou.

Hoʻomākaukau hoʻomākaukau:

Hoʻomaka i ke kuke ʻana i ka zucchini a me nā pīni ʻōmaʻomaʻo i loko o ka ipu hao me ka wai a me ka paʻakai no 8 a 10 mau minuke. Ma hope o ka kuke ʻana, hoʻokahe i nā mea kanu, holoi me ka wai anuanu a kau i kahi pā. E hoʻomākaukau i ka lole no ka saladi ma ka hoʻohuihui ʻana i ka yogurt, kālika kālua ʻia a me ka mint a kāwili pū. ʻO ka paʻakai me ka paʻakai a me ka pepa e ʻono. ʻO ka mea hope loa, e hoʻohui i ka wai wai, ka pepa ʻōmaʻomaʻo a me ka keleka i ka pā me ka zucchini a me nā pīni ʻōmaʻomaʻo a kāwili. Hoʻopulu i ka sāleta me ka lole a lawelawe.

4. ʻO Couscous me ka zucchini

He meaʻai wikiwiki kēia e hoʻomākaukau ai, ʻono a maikaʻi loa hoʻi no kahi ʻaina awakea Lāpule.

Nā Pono:

• 280 g o nā zucchini i kālai ʻia;
• ʻAka onioni 1;
• 2 mau ʻoka kālika i hū ʻia;
• 250 g o nā tumato ʻokiʻoki;
• 400 g o ka naʻau pickled artichoke ʻokiʻoki i ka hapalua;
• hapalua kīʻaha o couscous;
• ¾ kīʻaha o nā līlī maloʻo;
• 4 punetēpō o nā lau basil i ʻoki ʻia;
• 1 punetune o ka ʻaila ʻoliva.
• 1 punetēpō o ka waiūpaka;
• ʻO ka paʻakai a me ka pepa e ʻono.

Hoʻomākaukau hoʻomākaukau:

E hoʻomaka i ke kuke ʻana i ka līlī ma luna o ka wela nui no 10 mau minuke a laila uhi a kuke ma kahi ahi liʻiliʻi no 15 mau minuke a i ʻole a palupalu. Hoʻomaʻamaʻa i ka ʻaila ʻoliva i loko o kahi pūkena nui a hoʻohui i ka ʻaka, kālika a me ka zucchini a me ka pala no 10 mau minuke. A laila hoʻohui i ka ʻōmato a me ka artichoke a kuke no 5 mau minuke ʻē aʻe.

E hoʻolapalapa i nā kīʻaha wai ʻelua, hemo mai ka wela, e hoʻomoʻi i ka puna o ka waiū a hoʻokomo i ka couscous. Uhi a kū i 10 mau minuke. E hoʻokahe i nā lentil a kāwili me ka couscous a hoʻonui i 3 punetēpō o ka basil a me ke kau me ka pepa. E hoʻohui i nā mea kanu a kāpīpī me ke koena o ka basil.

No laila, ʻo ka zucchini ka mea kanu kūpono e hoʻohui i nā ʻano ʻokoʻa like ʻole, ʻoiai he ʻono māmā kona e hele pono me nā meaʻai like ʻole. Nui ia e hoʻohui ʻia i ke kumu o ka sup no ka mea mau, i nā salakeke a i ʻole i ka pala no ke kala a me ka ʻono.

ʻO ka ʻike pili kino o Zucchini

ʻO ke ala ʻoi loa e loaʻa ai nā keu pono āpau o ka zucchini i ka papaʻai i kuke ʻia a ihi ʻia, a maikaʻi ia no ka hoʻohui ʻana i ka sup a me nā ʻai.

ʻO kēia mau nui no 100 g o zucchini i kuke ʻia me ka peel a kau ʻia kēlā me kēia zucchini i ka awelika o 400 g.