E aʻo i ke kumu o ka laiki kahi ʻāpana o ka papaʻai kaulike

Anter

• Nā pono o ka laiki palaunu
• ʻIke kūpono no ka laiki
• ʻAi laiki ʻāpuʻu māmā
• ʻO ka palaoa laiki momona-Protein me nā mea kanu
• Kipeoa Kakapa Raiki wikiwiki

Nui ka momona i ka raiki i ka loaʻa ʻana o ka ikehu i ke kumu pono o ke olakino hiki ke hoʻolilo ʻia i ka wikiwiki, akā loaʻa pū kekahi iā ia nā amino acid, nā wikamina a me nā minelala e pono ai ke kino

ʻO ka protein raiki ke hui pū ʻia me nā legume e like me nā pīni, nā pīni, nā pīni a i ʻole nā ​​pī i hāʻawi i nā protein āpau no ke kino i mea nui no ke kūkulu ʻana i nā kino o ke kino, a kōkua pū kekahi e hoʻonui i ka palekana a mālama i nā hunaola.

ʻO ka laiki keʻokeʻo a i ʻole ka laiki i hoʻonani ʻia ka mea nui i hoʻopau ʻia ma Brazil akā ʻo ia ka mea i ʻoi aku ka liʻiliʻi o nā wikamina a ʻo ia ke kumu e mea nui ai ka ʻai ʻana i nā mea kanu a me nā mea kanu i ka meaʻai like e hoʻonui ai i ka waiwai o ka meaʻai, ʻoiai ka hapa nui o nā huaora i loaʻa ka hue laiki i hoʻoneʻe ʻia i ka wā o ke keʻokeʻo.

Nā pono o ka laiki palaunu

ʻO nā pōmaikaʻi o ka laiki ʻeleʻele e pili ana i ka hōʻemi ʻana o nā hiʻohiʻona o nā maʻi e like me ke kanesa, ka maʻi ʻaʻai, nā maʻi maʻi maʻi a me ka momona.

ʻOi aku ka nui o nā meaola, nā minelala a me nā mea ʻemi liʻiliʻi o ka laiki Brown ma mua o ka laiki keʻokeʻo a i hoʻonani ʻia e nalo i nā mea momona i kāna hana ʻana. No laila, loaʻa i nā laiki palaunu B nā wikamina B, nā minelala e like me zinc, selenium, keleawe a me nā manganese a me nā phytochemical me ka hana antioxidant.

ʻIke kūpono no ka laiki

ʻOi aku ka maikaʻi o ka ʻai ʻana o ka laiki palaunu i ke kino ma mua o ka quinoa a me ka amaranth, nā meaʻai i makemake nui ʻia no nā pono olakino. ʻO kēia ma muli o oryzanol, kahi o nā mea i loaʻa i ka raiki pala ʻole ʻaʻohe meaʻai ʻē aʻe a pili i ka pale a me ka kaohi o nā maʻi maʻi maʻi.

ʻAi laiki ʻāpuʻu māmā

ʻOno kēia a me ka maʻalahi o ka hana ʻana.

Nā Pono

• 2 mau kīʻaha laiki ʻeleʻele i holoi a ninini ʻia
• ʻAkaʻakai grated 1
• 5 lūlū kālika ʻāpala
• Lau bay 1
• 1 / ʻokiʻoki ʻokiʻoki i mau ʻāpana liʻiliʻi
• 4 mau aniani o ka wai
• paʻakai e ʻono

Hoʻomākaukau hoʻomākaukau

E hoʻomoʻa i ka kālika a me ka ʻaka on a, a laila kau i loko o ka pā umu. A laila kau i nā mea hana ʻē aʻe i ka pā a hoʻomoʻa no 20 mau minuke, e ʻike pono ua kuke pono ka raiki i ka hopena. Inā pono e hoʻohui i kahi wai paila hou a waiho i ka umu a maloʻo.

E hoʻololi i ka ʻono hiki iā ʻoe ke hoʻohui i nā ʻāpana o tōmato, kekahi lau basil a me kahi tī iki ma luna, ma ka hopena o ka kuke ʻana.

ʻO ka palaoa laiki momona-Protein me nā mea kanu

Nā Pono:

• 100 g laiki hihiu
• 100 g laiki laiki
• 75 g nā ʻalemona
• 1 zucchini
• ʻElua mauʻu o ke kinikini
• 1 pepa bele
• 600 ml o ka wai
• 8 okra a asparagus paha
• 1/2 kēpau o ke kulina ʻōmaʻomaʻo
• 1 onion
• 2 aila puna ʻaila

I ke kau: 1 chilli, 1 pinch o ka pepa ʻeleʻele, 1 punetēpō o ka coriander, 2 punetēpu o ka soy soi, 2 punetēpō o ka pāhiri ʻokiʻoki ʻia a me ka paʻakai e ʻono

Hoʻomākaukau hoʻomākaukau

E hoʻomoʻa i ka ʻaka ma ka aila ʻoliva a hiki i ke gula a laila hoʻohui i ka laiki, e ʻoniʻoni nei no kekahi mau minuke. A laila hoʻohui i ka wai, nā lau a me nā ʻalemone. A laila hoʻohui i nā meaʻala akā waiho i ka cilantro a me ka pāhiri e hoʻohui ʻia i ka hopena, ke maloʻo ka laiki.

I mea e pale ʻole ai i ka laiki, pono ʻoe e mālama haʻahaʻa i ka wela a mai hoʻonāukiuki ma hope o ka hoʻohui ʻana i nā mea kanu i ka pā.

Kipeoa Kakapa Raiki wikiwiki

Nā Pono:

• 1/2 kīʻaha kī waiū
• 1 hua manu
• 1 kīʻaha palaoa palaoa
• 2 punetēpō o ka waiū Parmesan i kāhū ʻia
• 1 punetēpē paina kuke
• 2 mau kīʻaha tī laiki i kuke ʻia
• ʻO ka paʻakai, kālika a me ka pepa ʻeleʻele e ʻono ai
• 2 punetēpē i kāhi ʻia i ka pāhiri
• ʻAila palai

Hoʻomākaukau hoʻomākaukau:

E kuʻi i ka waiū, ka hua manu, ka palaoa, ka parmesan, ka palaoa kāwili, ka laiki, ka paʻakai, kālika a me ka pepa i loko o ka mea kāwili, a hiki i ka hoʻokumu ʻia ʻana o kahi mea like. E ninini i loko o kahi pola a hoʻomoʻi i ka pāhiri ʻokiʻoki, e kāwili maikaʻi ʻia me kahi puna. No ka palai ʻana, kau i nā puna o ka palaoa i loko o ka aila wela, a ʻeleʻele ia. Ke hoʻoneʻe ʻana i ka kuki, e hoʻokahe iā ia ma nā kāwele pepa e hemo ai ka aila nui aʻe.

E hoʻāʻo i ka hoʻolaʻa ʻana i kēia mau meaʻai me ka paʻakai lau nahele i aʻo ʻia i kēia wikiō aʻe: