He maikaʻi loa ka iʻa a loaʻa i ka nui o ka protein. Aia ma muli o nā ʻano ʻano, hiki i ka 20 kākeka o ka nui o ka protein no ka 100 kareka i loaʻa. No laila, ʻāpono nui nā kīʻaha iʻa, a nāna pū kekahi no ka metabolism maʻamau. Eia kekahi, ʻo ka iʻa kekahi o nā meaʻai maikaʻi loa e loaʻa ana nā momona momona omega-3.
Ma kahi kīʻai haʻahaʻa-low, pono ʻoe e hoʻokomo i nā iʻa ma ka papaʻi, i nā ʻano momona momona. Pono e hoʻolohe i ka maikaʻi o ka huahana. ʻOi aku ka maikaʻi e kūʻai i nā koho aku me ka huahana kiʻekiʻe. Hoʻonā maikaʻi kēia i ka ʻono o ka pākī hope.
I ka hui pū ʻana me nā ʻano mea kanu, ʻo kēia pā niu i mea ʻoluʻolu loa no ka poʻe e hahai ana i ka meaʻai haʻahaʻa-waiho a ke alakaʻi i ke ʻano olakino olakino.
Nā mea waiwai
- 200 gram salmon fillet;
- 40 kalona o nā popo niu;
- 50 kalona o ka tiʻa kirīmi;
- 100 ml o ka wai niu;
- 1 punetēpī o ka palaoa niu;
- 2 zucchini;
- 2 mau kamato;
- 1 hua manu
- ka paʻakai a me ka pepa;
- kekahi pila;
- ʻaila niu no ka pani ʻana.
ʻO nā kumuwaiwai no 2 mau lawelawe. Hoʻomaka kā 30 mau minuke.
Limea
1.
E holoi i ka fillet salmon ma lalo o ka wai anuanu, holoi iā ia me ke kāwele pepa a ʻokiʻoki i loko o nā ʻāpana liʻiliʻi. E kau i ka hua, ka niu, palaoa, cream cream, kahi paʻakai liʻiliʻi a me ka pepa i loko o kahi kīʻī a hui maikaʻi. E hoʻohui i nā ʻāpana o ka iʻa i ka palaoa.
2.
E ninini i ka ʻaila niu i loko o kahi pākeke ʻole e hoʻomoʻa ma luna o ka wela wela. Inā ʻaʻole ʻoe i ka aila niu, hiki nō ʻoe ke hoʻohana ʻoliva. Ke hoʻohana ʻana i kahi papa o nā iʻa ʻula ʻia, hana i nā ʻokiʻoki a me ka ʻaha ʻana a hiki i ke kaila gula i nā ʻaoʻao ʻelua.
3.
Holoi i ka zucchini a kāpala maikaʻi. E hoʻomoʻa i ka wai niu i loko o ka pīkī liʻiliʻi ma luna o ka wela wela a hoʻomohala i ka zucchini i loko. ʻO ka wai me ka paʻakai a me ka pepa.
4.
No ka lawelawe ʻana, kau i nā patties a me zucchini ma luna o ka pā. ʻOkiʻoki i nā tōmato, hoʻōho me ka pākī a lawelawe. E hauʻoli i kāu pāʻina!
