ʻO ka lāpaki me ka laiki - he ʻanuʻu i kēlā me kēia lā me kahi kiʻi o ka kuke ʻana i ka home * ʻO Crossfit

Onions - 1 pc.
Laiki palaoa lōʻihi - 1 kīʻaha
Wai - 2 mau aniani
ʻO ka wai Tomato - 1.5 mau kīʻaha (mānoanoa)
Līpī - 800-900 g
Nā sausages huli - 150-200 g
ʻO Olive - e ʻono (no ka hoʻonani)
ʻO nā peʻa ʻōmaʻomaʻo - e ʻono (no ka hoʻonani)
ʻO Greens - e ʻono (no ka hoʻonani)
ʻO ka paʻakai e ʻono
ʻO ka pepaʻeleʻele honua - e ʻono

Proteins 12.5 g
Momona 6.9 g
Kāpikaʻaina 27.3 g

Ma lalo ua hoʻomākaukau mākou nāu i kahi ʻano maʻalahi a me ka intuitive me nā kiʻi ʻanuʻu, e like me ka mea hiki iā ʻoe ke kuke maʻalahi i kahi lāpaki leʻaleʻa a me ka māʻona me ka laiki.

Nā lawelawe i kēlā me kēia ipu: 6-8 Hana.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka lāpaki me ka laiki kahi kīʻaha olakino a momona hoʻi e kōkua i nā ʻano like ʻole o ka poʻe haʻuki, e lilo ana ke kaupaona a me nā mea mālama i ka meaʻai kūpono. ʻO kaʻiʻo Rabbit kahi papaʻai, waiwai a momona hoʻi, ka mea, inā kuke pololei, huli ʻia e ʻono loa, ʻoluʻolu, akā māmā i ka manawa like.

Loaʻa i kaʻiʻo Rabbit nā huaora (e like me A, E, C, PP a me ka hui B), micro- a me nā macroelement (me ka hao, fluorine, cobalt, molybdenum, chlorine, iodine, potassium, keleawe a me nā mea ʻē aʻe, ʻo ia hoʻi ka nui o ka sulfur ), ʻakika amino. Akā ʻaʻohe mea koleka pono i ka ʻiola lāpaki. ʻO ka hoʻohana mau ʻana o ka lāpaki e kōkua i nā pae kō kō, e hoʻoikaika i nā iwi, e hoʻonui i nā hunaola me ka oxygen, hoʻomaikaʻi i ka ʻili, a hoʻomaikaʻi i ka metabolism.

'Lelo Aʻoaʻo! Kōkua ka ʻai Rabbit i ka poʻe haʻuki e loaʻa wikiwiki ka mākala, e hoʻohui i ka ikaika a me ka ikaika. No nā poʻe kaupaona, pono ka ʻiʻo no ka hoʻokahe ʻana i nā paona keu no ka haʻahaʻa o ka calorie a me ka maʻalahi hikiwawe.

E iho kākou i ka hale e kuke ana i ka lāpaki me ka laiki. E kia i ka ʻanuʻu paʻi ʻanuʻu ma lalo no ka pono o ka kuke ʻana.

KaʻAnuʻu 1

Pono ʻoe e hoʻomaka i ka kuke ʻana me ka palai ʻana. Lawe i ka ʻaka, ihi iā lākou, holoi a maloʻo. A laila pono e kālai pono i ka mea kanu. E hoʻouna i kahi ipu hao a i ʻole i ipu i ke kapuahi a hoʻonui i kahi nui o ka aila mea kanu ma laila. E kali a hoʻomālamalama a hoʻokomo i ka ʻaka i ka ipu. E hoʻomoʻa i ka mea kanu me ka wela liʻiliʻi a hiki i ka huluhulu.

KaʻAnuʻu 2

ʻO ka mea aʻe, hoʻomākaukau i ka laiki. E holoi iā ia ma lalo o ka wai e holo ana, a laila hahao i loko o kahi pahu me nā ʻakaʻakai. E hoʻoulu a hoʻomau i ka palai ʻana i nā meaʻai.

KaʻAnuʻu 3

Fry i ka meaʻai no kahi o ʻumi mau minuke, e hoʻoulu mau ana e hōʻole i ke ahi.

KaʻAnuʻu 4

Ma hope o kēlā, hoʻopiha i nā mea hana me ka wai ma ke kumu e koi ana hoʻokahi aniani o ka laiki i ʻelua mau aniani o ka wai. E hoʻomoʻi i kahi paʻakai a me ka pepa ʻeleʻele no kahi ʻono momona a momona.

KaʻAnuʻu 5

E hoʻohui i ka wai kōmato i ka ipu me ka laiki a me nā ʻaka. E hāʻawi i ka makemake i kahi ipu mānoanoa: ʻo kēlā kīʻaha e waiwai i ka ʻono a me ka ʻaʻala.

KaʻAnuʻu 6

E hoʻomākaukau i kāu lāpaki. Pono e holoi pono a ʻokiʻoki i mau ʻāpana. He mea pono e hoʻomohu mua i ka ʻiola lāpaki i ka wai anuanu no ʻumi a ʻumikūmālua mau hola. Eia kekahi, pono e hoʻololi i ka wai i kēlā me kēia manawa. E palupalu kēlā ʻano ʻiʻo. ʻO ka mea aʻe, e hoʻouna i ka ipu palai i ke kapuahi, e hoʻohui i kahi aila mea kanu ʻuʻuku iā ia, e kali no ka ʻōlinolino. Ma hope o kēlā, kau i nā ʻāpana o ka lāpaki i loko o ka aila wela a kālua a hiki i ka ʻulaʻula gula. A laila, pono e kau i kaʻiʻo i loko o kahi wai liʻiliʻi a hiki i ka palu.

KaʻAnuʻu 7

Lawe i nā sausages hopu holoholona a ʻokiʻoki iā lākou i mau ʻāpana lahilahi. E waiho iā ia i loko o kahi pola laiki a me nā aniani.

KaʻAnuʻu 8

E hoʻoulu i nā mea hana e puʻunaue i nā sausa, laiki a me nā ʻakaʻaka like.

KaʻAnuʻu 9

ʻO ia wale nō, ua mākaukau ka lāpaki ʻōpala me ka laiki. E kau i kahi laiki a me kahi ʻāpana o ka ʻai lāpaki ma kahi papa lawelawe. E hoʻonani i ka pā me nā ʻoliva, nā peas ʻōmaʻomaʻo a me nā mea kanu punahele iā ʻoe. Nanea i kāu pāʻina!