5 mau pōmaikaʻi maikaʻi ʻole o ka spinach a me ka papa ʻaiaola

Anter

• ʻIkepili Nutritional
• ʻO ka wai spinach me ka ʻāpala a me ka ginger
• Mīkini Pīkī Pīkī

ʻO ka spinach kahi mea kanu i loaʻa nā pono olakino e like me ka pale ʻana i ka anemia a me ka maʻi ʻaʻai kolona, ​​no ka mea waiwai ia i ka folic acid a me nā antioxidants.

Hiki ke hoʻopau i kēia mea kanu i nā salakeke maka a kuke paha, i nā sopa, nā mea ʻai a me nā wai maoli, kahi koho maʻalahi a kumukūʻai e hoʻonui ai i ka papaʻai me nā huaora, nā minelala a me nā olonā.

Pēlā, me ke kolo i kāu papaʻai i nā pono aʻe:

1. Kāohi i ka nalo ʻana o ka hihiʻo me nā makahiki e neʻe nei, no ka mea waiwai ia i ka lutein antioxidant;
2. Kāohi i ka maʻi ʻaʻai kolone, no ka mea, he lutein kona;
3. Pale anemia, no ka mea waiwai ia i ka waikawa folic a me ka hao;
4. Palekana i ka ʻili mai ka wā ʻelemakule, no ka mea waiwai ia i nā huaora A, C a me E;
5. Kōkua e lilo i ka paona, no ka haʻahaʻa i nā calorie.

No ka loaʻa ʻana o kēia mau pono, pono ʻoe e ʻai ma kahi o 90g o ka milo 5 mau manawa i ka pule, i like ia me 3.5 mau punetēpu o kēia mea kanu kuke.

ʻIkepili Nutritional

Hōʻike ka papa aʻe i ka ʻike pili kino e like me 100 g o ka milo maka a me ka pala.

ʻO ka mea maikaʻi ka mea e hoʻopau ai i ka milo i nā pāʻina nui, no ka mea, hoʻonui ka omo o kāna lutein antioxidant me ka momona o ka meaʻai, loaʻa mau i nā ʻiʻo a me nā aila o ka hoʻomākaukau.

Hoʻohui ʻia, e hoʻonui ai i ka lawe ʻana o ka hao spinach, pono ʻoe e ʻai i ka hua citrus i ka meaʻai ono o ka pāʻina, e like me ka ʻalani, ka tangerine, ka paina a i ʻole ke kiwi, no ka laʻana.

ʻO ka wai spinach me ka ʻāpala a me ka ginger

Maʻalahi ke hana i kēia wai a he koho maikaʻi loa ia e pale a hakakā ai i ka anemia hemahema o ka hao.

Nā Pono:

• Wai o ka lemona
• 1 ʻāpala liʻiliʻi
• 1 punetēpa pāpaʻu o ka flaxseed
• 1 kīʻaha spinach
• 1 puna o ka ʻōpala grated
• 1 puna o ka meli
• 200 ml o ka wai

Hoʻomākaukau hoʻomākaukau:

Pākuʻi i nā mea hoʻohui āpau i ka mea kāwili a hiki i ka milo ʻana o ka milo a hoʻomaʻalili ʻia. E ʻike i nā loina wai hou e lilo ke kaupaona.

Mīkini Pīkī Pīkī

Nā Pono:

• 3 mau hua
• 3/4 kīʻaha ʻaila
• 1 ʻopa waiū skim
• 2 teaspoon ka pauka kuke
• 1 kīʻaha palaoa āpau
• 1/2 kīʻaha o nā palaoa a pau
• 1 paʻakai ka paʻakai
• 1 kālika o kālika
• 3 punetēpō o ka tī kānani
• 2 mau pūʻulu o ka milo i ʻokiʻoki ʻia, kālua ʻia me ka kālika, ʻaka, a me ka aila ʻoliva
• ½ kīʻaha o ka mozzarella tī i nā ʻāpana

Hoʻomākaukau hoʻomākaukau:

E hana i ka palaoa, paʻi i nā hua, ka aila, kālika, ka waiū, ka waiū wī a me ka paʻakai i loko o ka blender. A laila hoʻohui i ka palaoa i kānana ʻia a kuʻi a hiki i ka laumā. ʻO ka hope e hoʻohui i ka pauka palaoa.

Kāpala i ka milo me kālika, ʻaka a me ka aila ʻoliva, a hiki iā ʻoe ke hoʻohui i nā mea hoʻohui ʻē aʻe i goto, e like me ka ʻōmato, ka palaoa a me ka pi. I loko o kēia pā hoʻokahi, e hoʻomoʻi i ka tī mozzarella i ʻoki ʻia a me ka palaoa pai, e kāwili ʻia i nā mea āpau a hiki i ka laumā.

E hoʻākoakoa, hamo i kahi ʻano huinahā a ninini i ka hui ʻana mai ka pā, e kau ana i ka parmesan i kuʻi ʻia ma luna, inā makemake ʻia. E hoʻokomo i loko o ka umu i hoʻomaʻamaʻa mua ʻia ma 200 ° C no 45 a 50 mau minuke, a i ʻole a moʻa ka palaoa.

E ʻike i nā meaʻai waiwai hao.