ʻO kēia ka meaʻai wikiwiki a me ka maʻalahi a me ka'ōniu o ka niu i hiki iāʻoe ke lawelawe i loko o 20 mau minuke. Me ia e hoʻohana ana i nā mea i hanaʻia i ka paʻi,ʻo ia hoʻi he meaʻala maikaʻi maikaʻi loa i ka wā i pauʻole ka paukena hou. Makemake hoʻi wau e hoʻonui i kahi'āpana o ka topa a me ka sauteed tofu i ka'ōpē. E hoʻohana i kaʻaila o ka mea kanu hale a nānā i kāu mau meaʻala e hoʻomaʻemaʻe ai i kēia'ōkena a me ka wai niu.
Ka mea e pono ai
- 1 kaʻiki, i hoʻokipaʻia
- 3 tbsp vegan margarine
- 2 kīʻaha puna
- 1 14-'aneʻa hiki i ka niu waiu
- 1 15 alakai hiki i ka paukena
- 1/2 teaspoon cumin
- 1/2 teaspoon curry
- 1/2 teaspoon ginger
- ka paʻakai paʻakai
Pehea e hana ai
- I loko o kahi ipu nui,ʻo ka sautee nā aniani i ka margarine no 3 a 5 mau minuke, a hiki i ka'alupalu o nāʻale.
- E hoʻomoʻi i nā mea i koe a me ka haʻalulu e hoʻohui.
- Eʻae i ka hoʻohaʻahaʻaʻana i kahi wela haʻahaʻa no ka liʻiliʻi ma 15 mau minuke, e ulu pinepine ana.
I kēia manawa,ʻaʻole aneiʻo ia keʻano o ka pumpkin maʻalahi loa? E hauʻoli!
Nā memo
- ʻAʻole waleʻo ka paukena he pāʻani maikaʻi i ka hāʻuleʻana, akā, he pōmaikaʻi hoʻi kona kōkua maikaʻi. Pau ka'ōpala i ka fiber, a uaʻikeʻia kaʻimiʻana i kaʻaiʻana i kaʻai i ka wela, e emi ana paha ka pilikia o ka maʻiʻana o ka maʻi. He waiwai nō hoʻi ia i nā beta-carotene a me nā meaʻokoʻa'ē aʻe e loaʻa ai nā mea palekana. Eia hou,ʻo ka paukena ka waiwai i ka huaʻa A A, e hoʻonui ana i kaʻike maikaʻi. Hiki i ka hua ke kōkua iāʻoe i ka hiamoe maikaʻi, ma muli o kona mau kiʻekiʻe kiʻekiʻe o tryptophan, a ua piha i nā phytoestrogens i loaʻa e kōkua ai i ke kahe o ke koko.
- Hoʻomaʻaʻia kēia'ōpona niu kalo ma ka waiu niu, a he mau pono no hoʻi ka maikaʻi. He kiʻekiʻe nā lālani i loko o ka fiber, ka huaora C, ka huaʻa E, B huama, hao, sodium, selenium, magnesium konipona a me nā phosphorus. A no ka loaʻaʻana o ka wai niu i ka laikini, he lawaiʻa kaulana ia i waena o nā meaʻokoʻa a me ka poʻe i ka lactose. ʻAʻole i nui wale ka waiū o ka waiu i ka hulu. E ho'āʻo iā ia ma keʻano he kumu i loko o kou laleʻa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 436 |
| Ka nui o ka momona | 39 g |
| Ka momona | 29 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 647 mg |
| Nā Carbohydrates | 22 g |
| Fiber Dietary | 6 g |
| Pāmua | 7 g |