ʻO ka'ōpū kāpena no ka pohō kaumaha
ʻO nā pōmaikaʻi o ke kāpena keʻokeʻo he mea waiwai nui. Kahi lōʻihi iʻikeʻia e ka hua'ōlelo e hiki ke pani i kahi'ōmole o ka sauerkraut i nā kaʻina hana. ʻAe, a hiki ke hoʻohanaʻia i waho a ma loko paha. E like me kouʻike,ʻaʻole i nalowale ka gram o ka mea ulu hou. Aʻo kēia hoʻi,ʻo ka hoʻohana waleʻia e pono ai ke kino.
Aia nā māmā, nā'alekole a me nā huaora, he mau paʻakai o ka calcium, ka phosphorus a me ka waikawa folic. Ka hopena maikaʻi o ka uluʻana i ka ulu a me ka uluʻana, e pale i nā maʻi a me ka anemia. Aʻo ke kāpena e kōkua i nā maʻi o ke ake a me nā pūʻali koa.
Ke hoʻohanaʻoe i hoʻokahi haneri a me kanalima kami o ke kāpena, e loaʻa ka laweʻana o ka huaora C, a he waiwai nui hoʻi ka mea kanu i nā huaora K, i ka hopena maikaʻi o ke koko. I mea e mālama ai i ke koi o kēlā me kēia lā i kēia huapiʻi, ponoʻoe eʻai wale i hoʻokahi spoonful o sauerkraut.
Kvasshennaya kāpīpī e kōkua i ka hoʻokuʻuʻana i nā paona hou ma muli o ka mea hiki iā ia ke hoʻokumu i ka māmā o ka'ōhumu'ōpala. Ma ke ala, kāpena ka kāpena e puhi i ka momona nui.
Kaleina no ka hoʻopiʻiʻana i kaʻai
ʻAiʻia kēiaʻanoʻai i mea haʻahaʻa, no ka mea, ua heluʻia no 4 lā wale nō. ʻAʻole ia he kaumaha loa. ʻO kaʻaila ma ka sauerkraut uaʻoi aku ka maikaʻi ma mua o nā meaʻai ma ka kāpena hou, no ka mea, aia nā mana hou ma ka sauerkraut. Akā wale nō me kēlāʻanoʻaiʻai hiki iāʻoe ke lilo wale i 3 kilokanika i nā lā 7, akāʻaʻole maikaʻi!
No laila, meaʻai i kēlā me kēia lā.
Kekahi lā. I kėia lä i ke kakahiaka e hiki iä ÿoe ke ÿai i ka 175 g kïpï (ka momona momona ole), hoÿohana ÿia me nä laÿau, a me kahi berena iki. I ke awakea, hoʻomākaukau mākou i kahi kīʻaha no mākou e like me keʻano o ka meaʻai:ʻo kahi 200 grams o ka sauerkraut, 100 gr. kaʻiʻo (puaʻa) a me kaʻokiʻoki 1'ūni, hoʻokuʻu a hoʻolimalima a hiki i ka manawa i makaukau nā mea a pau. I ke ahiahi mākou eʻai ana i kahi sāleta o ka lālā hamo,ʻehā lālā, 150 grams o ka sauerkraut a me ka kukama hapalua. Ma keʻanoʻaʻahu, hiki iāʻoe ke hoʻohana i ka'ūkū a me ka nīpiʻu lepo.
ʻO ka lāʻelua. I kakahiaka eʻai mākou i kahi maia a me ka yogurt momona momona me ka momona o ka oatmeal. I ke awakea, hoʻomākaukau mākou i ka'ōpala mai 200 grams o ke kāpena, 5 milliliters o ka waiʻawaʻawa a me 100 milliliters o ka huluhulu ma nā kumukū. No kaʻelima aʻehiku mau minuke ma hope o ka pauʻana o ka kukeʻana i ka'ōpala, hoʻokomo mākou iʻelua'āpana pepaʻono i'āpanaʻia i mau'āpana. I ke ahiahi, nā kī iʻa paʻakai, e like me ka lomoni (e pili ana i 150 gr), a ma kaʻaoʻaoʻaoʻao e sauerkraut (e pili ana i 200 g).
Lā 3. No ka kakahiaka mākou eʻaiʻana i ka pipi (e pili ana i 150 g), kāpīpīʻia me ka hua puaʻa. I ka maikaʻi o ka meaʻono, hiki mākou i kaʻalani. No kaʻaina awakea mākou e hoʻomākaukau i kahi kīʻaha iʻa iʻa (150 grams), e like me ka hoʻolālā e lawe mākou i ka sauerkraut - 150 grams. ʻO ka pāʻina no mākou he pancakes oʻekolu mauʻuala a me kahi salame me ke kāpena (100 grams) a me nā hua waina.
Lā 4. Ma kēia lā i ke kakahiaka eʻai mākou i kahi lālā lūlā, 30 gri kaʻi (ʻoi aku ka maikaʻi o "Gouda") a me nā'āpanaʻalani. No kaʻaina awakea, 200 mau sima gram i'ōniʻia me ka sauerkraut a me ka pāpale pinea. Pono nā kaona e pono i 150 grams. I ke ahiahi mākou eʻai ana i kahi sāleta o 3 maumu, 120 grams o ka puaʻa sliced a,ʻo ia hoʻi, sauerkraut (100 gr.)
Ke heleʻoe i kaʻai, ponoʻoe e hoʻomalu iāʻoe iho a mai hoʻomakaʻoe eʻai i nā pōpōʻai a hele koke. Ma hope koke iho o ka haʻaleleʻana i kaʻai no nā lā he nui, ponoʻoe eʻai i ka pōkole me ka hui pūʻana o kaʻailaʻaila, nā hua, nā huaʻai, a laila hele wikiwiki i nā huahana maʻamau.
Hiki i nā meaʻaiʻai ma ka sauerkraut, ke makemakeʻia, e hana hou a eʻona i kekahi mau pouna hou.