ʻO ka helu o ka mea pono no 100 g huahana: 56 kcal. Beet - kahi kumu maikaʻi o nā huaora A, C, Māhele B, PP. Aia i loko o ka iodine, potassium, magnesium, calcium, hao, manganese, keleawe, betaine a me bioflavonoids. E hoʻomākaukau ana i nā'ati mai ke kanalima, e mālama i ka manawa aeʻoluʻolu i nāʻohana me ka papahana mua.
Pāmele Beetroot me ka hīnī
- 300 g peʻi
- 500 g
- 100 g gill gill
- 100 g'āpana liʻiliʻi
- 100 g punahele
- pāʻili
- 6-7 tsp. mayonnaise
- 1 aika nui
- 3-4 hua hua 'ai
- ʻo ka paʻakai a me ke kumini keʻono
Kāhua:
E holoi i nā beets aeʻaila a hiki i ka hanaʻana. ʻOhi nā pua a paʻakikī. ʻO Porridge a me nā'ōpala, maloʻo a'ōniʻoni. Hoʻopauʻia a kuʻi waleʻia ka pulu. Eʻoki i nā hua i loko o nā'āpana liʻiliʻi. E hoʻomoʻa i loko o kahi pola o ka hīnī, nā hua, nā papahele, greens (waiho iki no ka hoʻonaniʻana) a me nāʻaila. E hoʻomoʻa i ka paʻakai a me ka kumino i meaʻai. Hoʻopiliʻia ka Beetroot ma luna o ka mea kākau'ōlelo a kau i kahi pā. E kau i ka hapalua o ka mayonnaise ma luna o ia mea ae uhi me ka paila. E hoʻokahe i ka sāleta me ka hapalua o ka mayonnaise ae pipi i nā mea kanu.
ʻO Turkey no ka pipi
Koho ma ka hale kūʻai ma waena o kahi sandwich me ka pipi a me ka puaki,ʻoʻoe, ma keʻano he mea kōkua i ka pono kūpono,ʻoiaʻiʻo, makemake i ka kohoʻelua. ʻO ke kūpono ia, akā e hoʻomaopopo e mālamaʻia kaʻiʻo ma waena o nā pōpōʻelua. I kekahi manawa i kahi sandwich me ka kuika hiki iāʻoe ke loaʻa nā meaʻeleʻele a me kaʻili. No ka paleʻana iāʻoe iho mai 200 kcal, e hoʻolohe i nā'ōlelo: "koho i kaʻiʻo keʻokeʻo: 90% ka momona o ka momona. Aʻaʻole iʻona hou kāu sanwī, e hoʻokomo i kaʻeke, i kaʻulaʻula, a me ka mūkeke. "
Nā mea i hanaʻia ma kaʻaiʻana
ʻO wai ka mea e kahaha i kēia lā ma kēia kīʻaha? He mea'ē aʻe inā e kāluaʻoe iā lākou me ka pihaʻana o ka piha i ka palaoa!
6 'ai o ka pā
Hoʻomākaukau: 15 mau minuke
Hoʻomākaukau: 25 mau minuke
- 6 Palepaʻia, paʻi,
- 4 nā kaha nui o nā leka, iʻokiʻokiʻia i loko o 2 mau'āpana a me kahi'āpala
- 1/2 mau kīʻaha nui i ka paʻakai nui
- 1.5 mau kīʻaha
- 1/2 kīʻahaʻawaʻawa momona momona
- 4 huaʻala
- 1/4 kaʻaila
- ka paʻakai, ka pepa eʻono ai
- 1/2 kapu i ka palaoa palaoa piha
- ailaʻaila ma ka pipi
E ho ohumu i ka umu a 200 ° C. E kau i kahi pepa ma kahi pepa bakena a me nā pepa ma luna. E puhi iā lākou noʻelua mau minuke a hiki i ka wā e'āpala. E huki iā lākou a hoʻomaha. I loko o ke pola, hoʻonā i ka sīkē, ka'ōmole a me ka hapalua o ke'oloʻa. E hoʻomaka me ka huiʻana o nā haha o ka pepa. Hoʻopili i nā proteins i loko o kaʻehuʻeleʻele. Hoʻopihaʻia nā'ōmole o ka pepa pepa i loko o ka palaoa. E hoʻopili liʻiliʻi i nā pepa i loko o ka pulu lepo, a laila e'ōwili i loko o ka meaʻai. E kau i nā pepa ma luna o ka paʻakai, ka pepa, a kāpīpīʻia me kaʻailaʻaila. E puhi no ka 20 mau minuke a he gula ka mea eʻai ai. E hoʻokuʻu i nā'aleʻa i koe a me ka kirimalu. A ninini i ka paila me nā mea wela.
- ʻO ka nui o ka nui o kaʻaila i loko o nā huapalapala maloʻo: 250 mg i 100 g (ma keʻano he nui o ka waiū a pau no ka hoʻohālikelike, 28 mg wale nō). Eia naʻe, mai hoʻopoinaʻoe he meaʻono a nui ka calori kēia huahana. I hoʻokahi 100 grams - 480 grams o ke kō. E hoʻokuʻu iki i nā hua fiku maloʻo a me ka momona, i loko o nā minuke, e hoʻolapalapa i ka mea wela ma ka wai aiʻole ka wai hua. ʻO ka lono nui no ka poʻe i makemakeʻole i nāʻano iʻa momona. ʻO nā hua, e like me ka momona a me ke kahawai, he kumu maikaʻiʻo omega-3 a me omega-6 polyethsaturated fatty acids, kahi e kāohi ai i nā maʻi o ka maʻi a me nā maʻi e pili ana i ka maʻi.
- ʻO ka hua he hua me kaʻili maikaʻi loa,ʻaʻole ia iʻae i ke kaʻa. No laila,ʻo nā hua e hele i kahi lōʻihi, ua hōʻiliʻiliʻoleʻia, a ua mālahalaha loa i ka lā, he mea hiki ke ho'āʻoʻia nā fiku ma ka'āina o ka ulu wale.
- ʻO nā huaʻaʻole kahi huaʻono wale nō. Hoʻohui maikaʻiʻiaʻo ia me ka nui o nā huahana a maikaʻi loa i loko o ka hui me ka waina, ka meli, nā meaʻala likeʻole e like me kaʻalani, ka'ōpala, kaʻamona, me ka ham a me ka citrus (lemona a me nā alani).
- Wahi a ka moʻolelo, ua'ōleloʻo Plato i nā mea'alepa Helene eʻai i nā hua fiku, aʻo kēia lā ua kapaʻia kēia hua he "hua hua." ʻAʻole he mea kupanaha, no ka mea, he nui nā huaʻalea, e hāʻawi ana iā mākou i ka ike (20 g no 100 g pīpī),ʻoheʻole eʻaeʻole iāʻoe e ho'ōla hou (3 g), mau huaʻa A a me B, a me nā kumu iʻikeʻia: calcium, potassium, iron, magnesium , keleawe.
- E koho pono i nā fiku, no ka mea, he mea maʻalahi ia. A hoʻopaʻa i loko o ka pahu fri iʻoi aku ma mua o 2-3 mau lā i holoiʻoleʻia a ma loko o kahi pahu pani. Mai hoʻokuʻuʻia me kēiaʻoluʻolu maikaʻi inā loaʻa iāʻoe nā pilikia me nā puʻupaʻa a me nā pūpū. ʻO nā hua he wahi o ka hui o nā meaʻai e loaʻa ana i ka nui o kaʻeleʻele oxalic, kahi i hanaʻia ai nā pōhaku kaulike.
- I ka manawa PMS,ʻai i kekahi mau hua fiku. He kumu maikaʻi loa ia o ka hua Beta (i loko o ka mg i 100 g o ka fetus), ke kuleana no ka hoʻokumuʻana i ka serotonin hormone hoʻouluʻana, a me ka paleʻana i ka paʻaʻana o ka wai a me ka pihu. ʻO ka hapa hou o kēia mau huaʻonoʻaʻole loa ia eʻoi aku ka waiwai no nā wāhine nāna e hoʻohana i nā mea kuʻiʻana, mai ka hoʻohanaʻana i nā huakeke hormonal, a me nā kīpoki e luku i ke kino i nā huaora o ka hui B.