E nānā ana i ka'ōpala kāpenaʻai maikaʻi loa i ka meaʻai e ho'āʻo ai? ʻO kēia mea he mea momona momonaʻole a me ka meaʻai meaʻai ma ka meaʻai loa heʻano haʻahaʻa loa i nā calories me 72 mau calorie a emi iho i ka hoʻokahi hoʻokahi gram o nā momona kūpono ma ka lawelaweʻana (akā e nānā i ka nui o nā mea nui e hana nei!) e hana iʻehā lawelawe.
ʻO kēia kāpena kāpena maikaʻi i hanaʻia me ka meaʻole ma mua o ke kāpena, ka'ālika, ke kāleka, ka hulu huafakai a me ka paʻakai a me ka pepa, a he nui kaʻono i kahi kīnaʻi wela a me kahi cilantro'āhiʻi hou. Pono e hoʻohana i ka cilantro hou (ʻaʻole i hoʻomaloʻo), no ka mea,ʻaʻole like kēia kānana kāpena me kaʻole. Pēlā nō, e hoʻohana i kahi'alamakai punahele maikaʻi, no ka mea,ʻaʻole he nui o nā mea hou i hoʻonuiʻia. Eia keʻano e hana ai i kaʻaila.
E hōʻike ana i kekahi mau hanana i ka loaʻaʻana o kaʻaila kalo maʻemaʻe ma mua o kaʻaiʻana i ka meaʻai, hiki ke kōkua i ka poho kaumaha, a like me ka mea nui, hiki i nā loloa kalo a me nā mea i hoʻomoʻaʻia e like me kēia mea e kōkua ai iāʻoe e lōʻihi lōʻihi , hiki iā ia ke kōkua i ka mālamaʻana i kou kaumaha mai ka manawa āu i nalowale ai.
Keʻimi nei i kahi haʻahaʻa haʻahaʻa haʻahaʻa a me nā momona momona momonaʻole e hoʻopiha i luna e kōkua i kou pohō kaumaha a iʻole nā pahuhopuʻai? Eia iʻeono mau momonaʻoi aku ka momona no ka ho'āʻo .
Ka mea e pono ai
- 1 kāpuni paona (ʻokiʻia)
- 'Alika 2 (ʻokiʻoki)
- 2 cloves keleka (minced)
- 2 kīʻaha puna
- Kaomi paʻakai (aiʻole eʻono)
- Kāpala pepa (aiʻole eʻono)
- Ka hopenaʻo Tabasco (aiʻole kaʻaila mīkini, eʻono)
- 1/4 kapu cilantro ('āpana)
Pehea e hana ai
E hoʻohui i ke kāpenaʻokiʻoki, nā'alaʻoki kolo, ke kākila i kālaiʻia, ka'ōpala huapalapa, Tabasco aiʻole ka meaʻala wela a me kahiʻano paʻakai a me ka pepa i loko o kahi kōpena nui. Eʻae i ka hoʻomehu, hoʻokuʻu, ma kahi wela-kau wela ma kahi o 20 mau minuke, e hoʻoulu pinepine ana.
Ma hope o iwakālua mau minuke, e hoʻololi pono i ka hapalua o ka mīpala i ka mea holoi aiʻole ka meaʻai meaʻai a hoʻoponopono i nā mea a pau a hiki i ka laumā. A iʻole, hiki iāʻoe ke hoʻohana i ka mea holoi lepo e hoʻoponopono ai i ka kānana a hiki wale i ka hapalua o ka huiʻana.
ʻOiaʻiʻo, hiki iāʻoe ke hana i nā mea aʻoi aʻe aʻoiʻole paha, e hilinaʻi ana i kāu makemake pono'ī a me kou makemake i kou puʻu.
Inā ua hoʻohanaʻoe i keʻano kaheʻana no ka holoiʻole, e hoʻihoʻi i ka mahele o ka mihinu i ka pā a hoʻonā e like me ka mea e pono ai.
E hoʻonoe i ka pilahi'āpī liʻiliʻi ma mua o ka lawelaweʻana, a laila e wikiwiki, a laila e hoʻonui i ka paʻakai, ka pepa a me ka hani wela, eʻono ai.
Keʻimi nei i kahi haʻahaʻa haʻahaʻa haʻahaʻa a me nā momona momona momonaʻole e ho'āʻo? Eia iʻeiwa mau momona momona houʻole e ho'āʻo .
ʻIke kūpono:
Hanaʻo ia i nā lawelawe kaiʻehā momona a haʻahaʻa-haʻahaʻa.
Hoʻolakoʻia kēlā me kēia lawelawe:
Kaloka: 72, Kaloni mai ka momona: 8
Ka Honua Nui: 0.9g, 1% RDA
Cholesterol: 0mg, 0%
Sodium: 558mg, 23%
Ka Honua Carbohydrates: 12.8g, 4%
Fiber Dietary: 3.9g, 15%
Paena: 4.6g
ʻO ka Vitamin A 3%, Hua'ōlelo C 77%, Palena 7%,ʻOka 5%
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 123 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 432 mg |
| Nā Carbohydrates | 26 g |
| Fiber Dietary | 5 g |
| Pāmua | 6 g |