He hua wikiwiki a māmā ka meaʻaiʻai kakahiaka. Makemake lākou i mea liʻiliʻi a me ka kuke wikiwiki, e hoʻolilo iā lākou i mea koho nui no nā kakahiaka nui. Hoʻonuiʻia nā hua i kālaiʻia me ka hōʻiliʻiliʻana i nā'ō'ō'ōpiopio. Hoʻopihaʻia ka'ōlaʻi i nā meaʻai kūpono e like me ke kincin a me ka zinc, a me ka protein, fiber, mau huaʻa A, C, E me K, thiamin, huaʻopa B6, folate, calcium, hao, magnesium, phosphorus, potassium, copper, and manganese. Hiki ke momona i ka momona a emi iho i ka cholesterol, e hoʻonui ai ia i kāu mau hua.
Ma waho aʻe o ka hoʻonuiʻana i ka waiwai kūpono o kāu meaʻai, hoʻonuiʻia ka'ōniʻona me ka nani nani i kāu pāʻani kakahiaka. No ka hoʻopiliʻana i kēia kakahiaka kakahiaka maikaʻi maikaʻi, mālama i nā hua me ka'āpana o ka palaoaʻohi a me kekahi mau hua hou a hua paha.
Ka mea e pono ai
- 6 hua hua
- 3 tbsp. skim waiu
- 1/8 tsp. paʻakai
- 1/8 tsp. ka pepa pepaʻeleʻele
- 1/2 kīʻahaʻoki a haehae paha i nā lau
Pehea e hana ai
- ʻOhuʻo ia i ka laulā nui ma luna o ka mea maʻamau-kiʻekiʻe wela a me ke kapa komo maikaʻi me ka'ōlaʻi kuke. Inā makemakeʻoe, e hoʻohana i ka non-stick skillet no ka maʻalahi maʻemaʻe ma hope.
- Hoʻopili i nā hua i loko o kahi pālahalaha. E ho ohana i ka lili kelepona e paʻi i nā hua a me ka uhaki i nā yolks. E hoʻomohui i ka waiū i ka huiʻana, a laila, ka paʻakai a me ka lepoʻeleʻele. E hui maikaʻi i ka hui.
- E ninini i ka huʻu huapuni i loko o ka paila wela a hoʻohana i ka lāʻau no ka hoʻonāukiukiʻana i ka'ōpū i ka wā eʻako ai. Ināʻoe e hoʻohana ana i kahi non-stick skillet, e hoʻopili i nā hua me kahi puna manawa aiʻole mea mea silikino mai ka wā e hiki ai i ka'ōiwi ke'ōpala i ka pā o ka pan.
- E hoʻomoʻi i ka'ō'ō i ka pan i ka manawa e hoʻomaka ai nā hua. E hoʻomau i ka kukeʻana i nā hua a me ka'ōʻiwi a hiki i ka wā e pauʻole ai nā wilts a me nā hua.
- Wehe i nā hua mai ka pā a mālama iā lākou.
Hōʻikeʻia ma o ka hoʻonuiʻana i nā mea kanuʻai'ē aʻe i ka huapalapala, e like me nā'ōmato, nā aniani kohi, aiʻole nā haoha. E hōʻoia i kaʻokiʻoki i nā mea kanu a like ka nui. Hoʻomaopopo kēia i ka manawa kuke,ʻo ka mea nui loa ka mea e wikiwiki ana nā hua. Eʻae i ka hoʻonuiʻana i nā huaʻona momona a ho'āʻo e hoʻoulu aiʻole e holoi i kekahi mea me ka nui o ka wai (e like me ka'ōmato). ʻO ka nui o ka wai e hoʻololi i ke kūlike o nā hua i'ōwiliʻia.
E ho'āʻo i kēia mau hua me kāu punahele punahele a me ka salsa chunky-ʻo kēia mau meaʻelua e hoʻoulu ai i nā momona nui keʻole ka hoʻonuiʻia o ka momona. ʻO kekahiʻano'ē aʻe,ʻo ka hoʻokuʻuʻana i ka meaʻala a hoʻomohu i nā hua i'ōwiliʻia i loko o kahi tortilla no ka mea maʻalahi i ka pilikoma kakahiaka. ʻO ka hopena, mai manaʻoʻoe i ka palenaʻole aʻai i nā hua wīwī'ōwili no ke kakahiaka kakahiaka kakahiaka wale nō! ʻO ka'ōʻai he wikiwiki wikiwiki a maʻalahi hiki keʻaiʻia i ka manawa o ka lā.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 659 |
| Ka nui o ka momona | 16 g |
| Ka momona | 5 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 628 mg |
| Sodium | 2,998 mg |
| Nā Carbohydrates | 63 g |
| Fiber Dietary | 1 g |
| Pāmua | 63 g |