Tuna a me ka huela ʻaila me ka lole melemele a me ke kāleka lole

Ke kūpaʻa nei ka laʻana low-carb i kēia lā i lalo o ka māhele "ʻokoʻa a me ka ʻahaʻaina a me ka wai ʻole.

Ua kūpono ia e like me kahi papa nui, ʻo ia kahi ʻaoʻao ʻaoʻao no ka ʻūlū ʻana i kekahi ʻai a i ʻole kekahi mea vegetarian. ʻAno i ka ʻanuʻu a me ka tuna ka palaoa me ke kāleka a me ka lemona no kēlā me kēia manawa a me nā meaʻono maoli.

Nā mea waiwai

Na punoaoa

• 1 avocado;
• 1 lemon
• 1 kāmeka kaʻaila;
• 1 kaila ʻulaʻula;
• 1 mauʻu;
• 1 ka canuna tuna (ma kona wai ponoʻī);
• 1 tīpune Dijon mustard;
• 1/2 tīpole paʻakai a i ʻole ʻono;
• 1/2 tīleʻa ʻeleʻele ʻeleʻele a i ʻole ka hoʻāʻo;
• 1 punetē ʻaila ʻoliva.

ʻO nā kumuwaiwai no 2 mau lawelawe. Eʻai ana ka kuke ma kahi o 15 mau minuke.

ʻĀina waiwai

Kuhi ʻia nā helu o ka calorie no ka 100 gr o ka huahana i pau.

Limea

1.

No ka hoʻomākaukau ʻana i kahi huapalapala alpococ, ʻaʻole pono ʻoe e kau i ka nui o ka hoʻoikaika. ʻO nā mea āpau āu e makemake ai he pahi nui a koi ma nā lima, kahi kīʻaha liʻiliʻi a me nā mea i hōʻike ʻia i luna.

2.

ʻOkiʻoki i ka avocado i ka hapalua me kahi pahi nui. Hiki iā ʻoe ke hoʻoiho i kahi iwi ma o ka hoʻopili ʻana i kahi pahi i loko o ia mea a huli iki i ka hema a ʻākau paha. I kēia manawa makemake ʻoe e loaʻa i kahi peni momona a maikaʻi. Hiki iā ʻoe ke hoʻohana i kahi kīʻaha.

3.

Kāwā pīkī, ʻulaʻula kākala a me nā kao ʻulaʻula. A laila ʻokiʻoki i nā hua kolu ʻekolu i loko o nā puʻupuʻu liʻiliʻi. E hoʻohui i nā aniani, nā ʻekaiki a me ke kāleka i ka avocado. E kāwili maikaʻi i nā mea kanu a pau me kahi ʻeha.

E hōʻalo i nā ʻūpī tuna, hoʻomoʻi i ka iʻa me ka ʻula a kāwili ʻia me ke koena o nā meaʻono.

4.

ʻOkiʻoki i ka lemon, e ʻoki i ka wai a hoʻohui i ka pā. Mai poina i kahi pāʻina o ka ʻaila ʻoliva a me ka mustard. Ka manawa me ka paʻakai a me ka pepa a hoʻohuihui hou.

5.

Ua mākaukau ʻia kāu meaʻai hoʻōla, hoʻōla a hoʻōla.

ʻAno hoihoi!

ʻO nā kumu 5 e pono ai e hoʻokomo i nā avocados i kāu papaʻai

1. He kiʻekiʻe ka Avocados i ka momona a nui loa no ka nalowale kaumaha. Hoʻohana ʻia ka waikalika unsaturated e ke kino ma ke ʻano lōʻihi o ka ikehu a me ka pale ʻana i ka momona.
2. Kūkulu ʻia ka Avocado i ka glutathione antioxidant, a, e like me kāu e ʻike ai, mālama nā antioxidants i nā ʻāpana o ko mākou kino a i ʻole nā ​​ʻāpana manuahi. Hoʻolahalaha nui nā ʻikepili manuahi i ka hala ʻana a kōkua i ka hiki ʻana o nā maʻi like ʻole, e like me ke kanesa.
3. Nui ka nui o nā pāhana i ka pulp i ke olakino, ʻoi aku ka nui ma mua o ka maiʻa. Kōkua ka paʻakai hoʻohaʻahaʻa i ke koko kiʻekiʻe a hoʻohemo i ko ka pilikia o ka ʻeha.
4. Mahalo i nā fatty fatty omega-3 a me nā mea kikoʻī o ka huaora E, nā avocados i nā waiwai anti-inflammatory. I waena o nā mea ʻē aʻe, hiki iā ia ke pale i ka maʻi neurodegenerative Alzheimer. Hiki ke hoʻokuʻu ʻia ka holomua o ka maʻi ma o ka hoʻohana maʻamau ʻana o kēia huahana olakino.
5. He hopena maikaʻi ka hopena olakino i ka cholesterol koko. A ʻoluʻolu loa nō hoʻi!

Punawai: //lowcarbkompendium.com/avocado-thunfisch-salat-9797/