I hoʻouluʻia e nā kuʻuna Hawaiʻi kahiko,ʻo kēia mau laiki a me ka māmā hiki i kaʻaila a me kaʻaila ma waho o kāu ipu kīʻaha aiʻole ka mea kuke kuke. Hanaʻia me kahi meaʻole i ka laiki, nā lenu, a me nā kauʻana, he mau minuke wale nō ia e hoʻokuʻu ai i nā mea a pau i loko o ka mea kukeʻai iki, aʻaʻole hiki ke maʻalahi.
Loaʻa iā ia kahi māka (raiki) e hoʻopiha ai, he kinipona me ka nui o ka fiber,ʻo ia hoʻi he mea ponoʻoe e hana i nā mea a pau i loaʻa i ka lima, aiʻole e hoʻolālā i nā hua maloʻo maloʻo aiʻole e paʻi i kahi hua salamāʻulaʻula e like me i kahi'āpanaʻaoʻao a ua loaʻa iāʻoe kahiʻaila piha-hoʻokahi i loko o kāu kīʻaha.
ʻO kēia heʻai nui-protein me kaʻoi aku o 14 grams o ke kinaika ma kēlā me kēia lawelaweʻana, a, no ka mea he hua liʻiliʻiʻole a me ka lawaiʻaʻole, pono loa ke cholesterol-free a haʻahaʻa loa i ka momona. Me kaʻailaʻole i hoʻohuiʻia,ʻo ka momona wale nō ka mea e loaʻa mai i ka mea i loko o nā lehua.
ʻO kēia meaʻai he meaʻai a me nā mea'alaʻula wale nō, akā inā makemakeʻoe eʻonaʻole, ponoʻoe e hoʻokuʻu a nānā i nā meaʻai ma kāu kōhua punahele a me nā pulu puapelu, kahi i loaʻa i ka gluten huna.
Ka mea e pono ai
- 1 ka laiki
- 1 tbsp ka paukū
- 3 1/2 kīʻaha
- ka'ōpū puna
- 1/2 kīʻaha kī
- 2 ka broillon broves
- 1/2 tsp kalo i ka lepo
- 1/4 tsp pepa
- 1 kaʻiki, i hoʻokipaʻia
Pehea e hana ai
- E hoʻohui i nā meaʻai a pau i loko o kahi ipu kuʻi a hāʻawi iā lākou i ka wikiwiki. E uhi a e kuke i kahi haʻahaʻa no 4 a 5 mau hola.
- Eʻono, a hoʻololi i nā mea i mea eʻono ai. Makemake wau e hoʻonui i kahi paʻakai i kahi wale nō, akā, e like paha kāu makemake.
Hanaʻo ia i 4 mau kōkua.
Kaomi manaʻo: Inā he mau minuke wale nō kāu e hana ana i kēia pāʻina, e hele i mua a hoʻokuʻu i nāʻaila i loko o kaʻailaʻoliva no nā minuke no ka laweʻana i kā lākou meaʻai i mua iki, ma mua o ka hoʻonuiʻana i ke kīpoko me nā mea i koe.
Nāʻike pilikino, no kēlā me kēia lawelawe (mai ka helu Kalorie):
Kaloka: 309, Kelepona mai ka momona: 20
Ka Honua Nui: 2.2g, Ka Honua Ui: 0.6g
Ka Cholesterol: 0mg, Sodium: 979mg, Ka nui o nā Carbohydrates: 6.4g, Fiber Dietary: 9.0g
Pana: 14.6g
ʻO Vitamin A 1% RDA, Hua'ōlelo C 6%, Calcium 5%, Kupa 27%
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 302 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 1,262 mg |
| Nā Carbohydrates | 59 g |
| Fiber Dietary | 5 g |
| Pāmua | 13 g |