ʻO ka Bamiaʻo ia me ka'ōhū momona me ka nui o nā meaʻai. Makemake wau e lawelawe i kēia ma ke anu anu me kahi laiki a me kahi salakeke. Hiki iāʻoe ke hana i kēia meaʻai i ka meaʻai ma ka holoiʻana i ka meli me kaʻawaʻoleʻole o ka meaʻai.
Makemake wau i ka hanaʻana i ka hao, akāʻo ka manawa e hoʻomākaukau ai i ka okra hou e hiki ke hoʻopau. Eia hou,ʻaʻole hiki ke loaʻa ma kahi kūʻai. ʻO ka hoʻohanaʻana i ka okra maloʻo i ka'ōpū eʻoki loa ana i ka manawa, akā,ʻaʻole ia e hōʻoki i kaʻono.
He ahaʻo Okra?
ʻO Okra - i kapaʻiaʻo okro - ua kapaʻiaʻo "nā manamana lima." Ke ulu nei ia mai kahi ulu ulu i kaʻohana mallow. He kūpono ia no kāna mau hua'ōmaʻomaʻo'ōmaʻomaʻo.
ʻOihanaʻo North-East Africa, ua kapaʻiaʻo Okra kekahi o nā mea kanu momona ma Africa. Hoʻoulu pinepineʻia ka mea kanu ma waena o nā wahi pāhili a me nā wahi mahana i ka honua. Piʻi maikaʻiʻo Bamia ma kahi maloʻo, lepo lepo.
Nā Huakaʻi Ola o Okra
Ua emi i ka calories. ʻO lākou wale nō he 30 calories no 100 grams.
Ua waiwaiʻo Okra i nā meaʻai, nā mineral, a me nā huaʻai.
Kū pinepineʻia e nā meaʻaiʻai lāʻau e kōkua i ka mālamaʻana i ka cholesterol.
Hāʻawi nā'ōpena i kahi lālā olakino o ka mea kanu A a me nā anti-oxidants flavonoid.
ʻO ka'ōpala kahi puna maikaʻi o nā pāpale.
- Ua waiwai lākou i nā hua hua B-paʻakikī, e like me ka niacin, ka huaora B-6, ka thiamin a me ke kahe pantothenic.
- Loaʻa ka okra i ka nui o ka huaʻa K, kahi maikaʻi no ke koko e hoʻoikaika ana i nā enzymes a me ka iwi e hoʻoikaika ana.
Ka mea e pono ai
- 1 lb kai 'ai (keiki hipa a pipi paha)
- 1 paona okesa
- 16 i'ōwiliʻia nā tōmato pilikia
- 4 u. kukina mamae puree
- 1 'ōlaku ka liʻiliʻi,ʻoki
- 2 cloves kelepona,ʻeha
- 1/2 teaspoon cumin
- 1 teaspoon coriander
- 1/8 teaspoon punahele
- 8 ipu wai
- ka paʻakai a me ka pepa eʻono
- 2 hui pūʻailaʻaila
Pehea e hana ai
I loko o kahi kāpena nui, ka meaʻeleʻele me kaʻailaʻaila. E hoʻomoʻi i nāʻeka a me ke kalo.
E hoʻomoʻomo i nā'ōmato kōpiopio, eʻoluʻolu maikaʻi me kaʻiʻo, ke kāleka a me ka onion. E hoʻoulu i ka kumini, coriander, ka paʻakai a me ka pepa, a me nā mea āpau. E hoʻohui i ka wai a me ka'ōmole puree. E hoʻoikaika a hui maikaʻi.
Hoʻokomo i ka okra a lawe i kahi maʻi.
E ho'ēmi i ka mahana no ka haʻahaʻa a me ka hoʻonāuki no 2 mau hola, ai 'ole a hiki i ka manawa eʻoluʻolu a hanaʻia kaʻiʻo.
Pono ka'ōniʻomaʻomaʻomaʻo e'ākau i kona kukeʻana. Ināʻaʻole, e hoʻonui i ka 1/2 kapu i ka palaoa a pau.
E hana i ka laiki a me ka salakeke.
Nā'Ōlelo Hoʻohui:
- Flavorful Fasulia:ʻO ka lālani o Bean a me ka Beef Stew
- ʻO Okra me ka papaʻi
- ʻO ka meaʻai a me ka meaʻai i ka'ōmoleʻo Tomato
- Kahi'O'ī Okra
- Tas Kebab - Animal
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 505 |
| Ka nui o ka momona | 29 g |
| Ka momona | 10 g |
| Ka momonaʻole | 14 g |
| ʻO Cholesterol | 106 mg |
| Sodium | 200 mg |
| Nā Carbohydrates | 29 g |
| Fiber Dietary | 7 g |
| Pāmua | 34 g |