ʻO kekahi o nā meaʻai maikaʻi loa i hiki ke nānā ponoʻia he saladi. ʻO ka mīmū huaʻaiʻai he lako kūpono o ka huaora, nā minela a me ka filaʻai. I kēia lā, e nānā kākou i kahi e hoʻomākaukau ai i ka salakekeʻai maʻamau me nā kolo.
Mea Kai:
- nā'ōmato - 2 pcs;
- kukoma - 1'āpana;
- avocado - 1 pc;
- ono - 1 pc;
- 'akena - 300 g;
- Balsamic / waina kaona aiʻoleʻailaʻaila;
- lemon, greens, paʻakai.
Hoʻomākaukau
E holoi pono i nā mea kanu, peel ka avocado . Me kahi ākea piha piha, e maʻalahi kaʻili, kahi wale nō. E hoʻomākaukau i ka'ōpala -'ōpū a pehu i ka iwi. He kumu maikaʻi loa ia o nā meaola a me nā mea kikowaena. Hiki ke pani 'ia ke kīpī ma ka umauma moa kohua, iʻa iʻa a me kaʻiʻo i kāpiliʻia. ʻO kēia mau huahana he mau kumu maikaʻi o ka protein a me nā mea amino. ʻO ka sāladitaʻai me ka moa he mea kūpono ia no ka poʻe i loaʻa ka pāʻani i ka iʻa a iʻoleʻole ka poʻe iʻaiʻole no lākou no nā kumu hoʻomana.
Hoʻohuiʻia nā mea kanu'alapalapala i loko o nā'āpana liʻiliʻi, a laila e hoʻopau i ka'ōpala. Eʻoki i nā'okika i loko o nā apo. E holoi i nāʻili a hoʻolei iā lākou i nā'āpana liʻiliʻi. Aia kekahi manaʻo i ka wā eʻokiʻokiʻia nāʻoki i nā'āpana liʻiliʻi, ua nalowale kekahi mau mea pono. No laila, ke hoʻolaha nei mākou i ka paʻi, cilantro, basil a me nā lāʻau'ē aʻe āu e hoʻohana ai, ma mua o ka hoʻonuiʻana i ka saladi e wāwahi me kou lima.
Mai ka lemon i pīpī i ka wai, e hui pū me 1 tbsp. he kaomi o ka wai lemon a me ka 1 tbsp. ka hapulu o ka vicamal vinegar. Me kēia kīʻaha e hoʻopiha i ka salakeke. E hoʻolālā, ka paʻakai ma mua o ka lawelaweʻana ma ka papa - i mālamaʻia nā huaʻai i ka heleʻana a hāʻawiʻole i ka wai ma mua o ka manawa.
ʻAi wikiwiki i ka palaoa
Aia kekahi mau'ōlelo koʻikoʻi no ka hoʻomākaukauʻana i nā mīmūʻai, ka hopena o kēia mea. ʻO ka mea mua, he mea kanu a meaʻai paha i hoʻolapalapaʻia,ʻo ia hoʻi, ua kukeʻia me kaʻokiʻoleʻana a hoʻopakeleʻia mai nā momona. ʻO ka lua, he nui ka'ōmaʻomaʻo: saladi, kaʻiki, Basil, celery, pasili , oregano, coriander - he nui ka nui o nā minelala a me nā mea kikowaena, hoʻoulu i ka pūnaewele hoʻoponopono a hoʻomaikaʻi hou i kaʻaiʻana. ʻO ka hana maʻamau o ka'ōpū ka mea hōʻoia maikaʻi loa no ka mīkini kūmole (metabolism), a no laila,ʻo ke kaumaha o nā kaumaha.
I kā mākou sālaʻaiʻai, hiki nō iāʻoe ke hoʻohana pū i kaʻiʻo, ka moa, kaʻolo a me ka iʻaʻulaʻula. Eia kekahi, inā makemakeʻia, hiki iāʻoe ke hoʻonui i nā nalu a me nā lemu.
Pono nā māmailaʻai maikaʻi a me nā kānana pono i nā proteins. Hāʻawi kēia i ke kino me nā mea amino e pono ai. ʻO nā kinikini ke kuleana no ka hanaʻana i nā hormones a me nā enzymes. ʻO ia ke kumu no kā lākou lawa kūpono no ka poʻe e hahai ana i ko lākou kaumaha a mālama i keʻano ola olakino.
ʻO ka sāladaiʻai maʻamau me ka iʻa e hāʻawi iāʻoeʻaʻole ka pilikino wale nō, akā,ʻo ka omega-3 a me ka omega-6ʻeono momona. ʻO kēia mau mea i kuleana no ka'ōpiopio o kaʻili a me ka nani o ka lauoho.
Ka lole no ka saladiʻai
He nui ka poʻe eʻikeʻaʻole hiki iāʻoe ke hoʻomāmā i ka sāladia meaʻai maʻamau me ka mayonnaise a iʻole ka kirimalu. Eia naʻe,ʻaʻole nā mea a pau e makemake i ka hinuʻoliʻoli, mahalo nui i ko mākou'āina. No laila, i ka nīnauʻana i kahi nīnau, ma mua o ka hoʻopihaʻana i kahi sālamu maʻamau, e kamaʻilio mākou i ka hale kuke Mediterranean.
ʻO kaʻoiaʻiʻo,ʻo kaʻailaʻaila. Hiki nō hoʻi iāʻoe ke hoʻohana i ka lole lekaʻole
A ma loko o ke kīʻaha Mediterranean no ka ulana pālahalaha e hoʻohana ana i ka waina a me ka vailamana balsamic, wai wai lemon. Hoʻoponopono kēia mau meaʻai i kaʻona umauma a hoʻonui i ka hana pili. ʻO ka waina wini i nā koʻi liʻiliʻi e hoʻoikaika i nā paia o nā moku a e lilo i mea maikaʻi i nā kānaka me nā veins varicose.
Hoʻohui maikaʻiʻiaʻo Lemon wai me ka iʻa iʻa a me ka iʻa. No laila, no ka hoʻopihaʻana i ka saladi maʻamau me kaʻiʻo, kaʻailaʻaila, biliana balsamic a me ka yogurt momonaʻole. I ka manawa like, no ka hoʻopihaʻana i ka saladi maʻamau me ka iʻa a me ka iʻa,ʻo kahi wai lemonona a me ka vailamana balsamic, i hanaʻia ma ka likeʻana o ka 1: 1, he hopena maikaʻi loa ia.