ʻO kēia meaʻai no ka meaʻalaniʻalani iʻalaniʻia e India he mea ia i kahi o nā mea waiwai nui loa o ka hale: he'āpana mea maʻalahi, maʻalahi, aʻoluʻolu hoʻi. ʻOi aku ka haʻaheo iāʻoe iho no ka lawelaweʻana i kāuʻohana i kekahi o nā meaʻai maikaʻi loa o ka honua. ʻO ka'alapalapalaʻoluʻolu o ka'alapalapala ke hana ia i ke kāʻei maʻamau no nā meaʻala a me ka baʻa.
No ka'alapalaʻala
ʻO nā lā puaʻa momona nā makahiki 2000 i ka mākau Pākīpika, no laila,ʻaʻoleʻo ia ka meaʻoi loa o ka lā. Ua hoʻohana nuiʻia ka hanaʻana ma nā wahi'ē aʻe o ke ao ma mua o ka United States. ʻO ka'āpanaʻalaʻo kahi hapa o kaʻohana ulu lāʻau huluhulu, aʻo ia hoʻi kona pili kokoke, broccoli, me ka kale, ka'ōpala o Brussels, ka kāpelu, a me nā kīʻaha.
ʻO kēia mau meaʻaina a pau nā hale kūpono ponoʻole,ʻaʻohe mea'ē aʻe ma mua o ka puaʻaʻala. He kiʻekiʻe ia i nā glucosinolates, he mea nui i ka kākoʻoʻana o nā pūnaha nui i loko o ke kino. ʻO kahiʻano'ohiʻala kahi kumu maikaʻi loa o nā antioxidants, ka huama C, ka huahā K, ka palahalaha, a me ka hua B6 a me kahi kumu maikaʻi loa o ke fiber, omega-3 mau momona momona, a me ka manganese.
ʻO kahi kīʻaha puapalālā he 30 mau calories, me kaʻoi aku o 2.5 grams o ke fiber a me ka 2.5 grams o nā'ōpona. ʻAʻoleʻo ia i kapaʻia heʻai nui. Aia kekahi mahele maikaʻi loa o ka puaʻaʻalaʻala, aʻo ia ka meaʻono iʻoi aku ka maikaʻi ma kahi manawa e hana ai. Akā, he kumukūʻaiʻuʻuku kēia e uku ai no ka loaʻaʻana o kēia huaʻai.
Ka mea e pono ai
- 4 punetēpū melted butter
- 1 teaspoon cumin
- 1 punetune
- ʻO Garam Masala , aiʻole kekahi mea'eneʻania'ē aʻeʻo India e like me ka mea tandoori a me kahi meaʻala
- 1/4 teaspoon pepa cayenne (kohoʻole)
- 1½ teaspoon ka paʻakai
- 1 poʻo pane puaʻaleʻa, holoiʻia,ʻaiʻia,ʻokiʻia i loko o nā'āpana 2-ini
Pehea e hana ai
- E ho oho i ka umu i 425 F.
- I loko o kahi kīʻaha hui, hoʻokuʻi i ka waiūpaʻa a me nā meaʻala a me ka paʻakai a me ke kī a hiki i ka huiʻana.
- Hoʻopili i loko o ka'elepalūpona a hoʻohana i kahi kiko e hoʻomaha ai i ka waihona pīpī / meaʻala.
- E kńka ahi i ke kńnuku 'ai ma ke kepau a ho ohumu ia no 35 a 45 mau minuke, ai ole ia a hiki i ke kele a me ka liilii o ke kaha. Hana i ka wela a mahana paha.
Pehea e kūʻai ai a kūʻai i ka puaʻaʻala
ʻO ka puaʻaʻeleʻele i ka wā i ka hāʻuleʻana a loaʻa mau ka hapanui o ka hoʻoilo.
ʻO ke poʻo o ka puaʻaleʻaleʻa he maʻemaʻe a he keʻokeʻo keʻokeʻo me nā puʻupuʻu pua liʻiliʻi ke kohoʻia o ka hua. Nui nā'ōmaʻomaʻo'ōmaʻomaʻo e hoʻopuni ana i ke poʻo e hōʻike ana i ka maikaʻi o ka puaʻapiʻo aʻoi aku ka palekana. ʻO kekahi mau'ōmaʻomaʻo'ōmaʻomaʻo ma waena o nā'ōpena he meaʻole e hopohopo. E paʻa ka pailapulu i ka pahu fripe no kahi o hoʻokahi pule; e hoʻokuʻu i lalo i kahiʻeke hao.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 110 |
| Ka nui o ka momona | 8 g |
| Ka momona | 5 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 20 mg |
| Sodium | 52 mg |
| Nā Carbohydrates | 8 g |
| Fiber Dietary | 3 g |
| Pāmua | 3 g |