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Pono nā iʻa a me nā iʻa iʻa i nā makahiki āpau. No nā keiki, he irreplaceable loa lākou. Ma hope o nā mea āpau, loaʻa iā lākou nā meaola nui āpau e pono ai i ke kino no ka ulu pono ʻana a me ka hoʻomohala ʻana. He aha ka waiwai i nā kupa o ke kai hohonu? ʻO nā iʻa a me nā iʻa iʻa ka mea pono loa? He aha ke ala kūpono e kuke ai iā lākou na ke keiki? Hoʻomaopopo mākou i kēia mau pilikia me nā loea o TM "Maguro".
ʻO ke kinona māmā e hāpai i ka protein
ʻO ka mea mua, ʻo ka iʻa a me nā iʻa iʻa ka waiwai o ka protein kiʻekiʻe. A he waiwai nui kona ma mua o nā protein o nā holoholona. Inā lawe ʻia ka protein mai kaʻiʻo e kahi 90%, a laila ʻemi ʻia ka protein iʻa e aneane 100%. I ka manawa like, ʻaʻole ʻike ka ʻōnaehana digestive i kekahi ʻano ʻino. Hoʻohui ʻia, nui ka iʻa a me nā iʻa iʻa i nā amino acid pono. ʻAʻole ʻike ke kino pehea e synthesize ai iā lākou iho, akā loaʻa wale iā lākou me ka meaʻai. ʻO ia me kā lākou kōkua e hoʻomohala i nāʻiʻo muscle, a hana nā mea āpau i ka ikaika piha.
He mea nui ka nui o nā amino acid no ka ulu ʻana o ka lolo a me ka ʻōnaehana. A komo pū lākou i ka hana i ka hana ʻana o nā homone a me nā hana metabolic. ʻO kēia nā mea āpau o ke olakino o kahi keiki ikaika. ʻO ka holo ʻole ʻana o hoʻokahi o nā ʻōnaehana o ke kino e hoʻopili i nā mea ʻē aʻe āpau. I mea e pale ai i kēia, he mea nui e hoʻopiha hou i nā mālama pūmua.
Mea ʻai na ka noʻonoʻo
ʻIke ʻia aia i loko o ka iʻa a me nā iʻa iʻa ka nui o nā waikawa momona polyunsaturated - nā omega-3 a me nā momona omega-6 like. No ke kino o ke keiki, he mea nui kēia mau mea a hana i nā hana like ʻole i ka manawa like. Lawelawe lākou ma ke ʻano he "pōhaku lepo" o nā membrane pūnaewele a kōkua i ka hoʻohou hou ʻana i nā pūnaewele i ka wā e ulu ana. Hoʻonui ka Omega-momona i ka pale pale pale a ʻae iā ʻoe e pale kūpaʻa i nā maʻi like ʻole. Mālama nā momona momona i ke kani o ka puʻuwai a me nā kīʻaha koko, e ʻike nei i ka hoʻonui ʻia o ke koʻikoʻi ma muli o ka ulu mau ʻana o ke kino. A hoʻomaikaʻi lākou i nā mākau kaʻa maikaʻi, ka noʻonoʻo, ka hoʻomanaʻo, ka noʻonoʻo pono. I nā huaʻōlelo ʻē aʻe, kōkua nui lākou i ka hoʻomohala ʻana i ka ʻike.
ʻO kahi pahu me nā huaora a me nā minelala
ʻO nā makana o ke kai kahi waihona waiwai o nā wikamina, nā micro-a me nā macroelement. ʻO nā wikamina A a me D nā alakaʻi e pili ana i nā mālama. ʻO ka mea mua ke kuleana no ka hoʻokumu ʻana i ka ʻōnaehana musculoskeletal, hōʻeleu i ka hoʻōla o nā ʻeha, pale i nā ʻāpana i hana ʻia mai ka luku ʻia. Kōkua ka lua i ka omo maikaʻi ʻana i ka calcium, ʻo ia ke kuleana no ka hoʻokumu ʻia ʻana o nā iwi, nā mākala nāʻiʻo, nā niho ikaika a me nā kui. Ma ke ala, aia kekahi nui o ka calcium i nā iʻa a me nā iʻa iʻa. A ʻo ka iodine pū kekahi, kahi e hoʻoulu ai i ka momona o ka thyroid, ʻoi aku ka pololei, ka hana ʻana o nā meaola nui. Me ka ʻole o lākou, ʻaʻole hiki i ke kino ke hoʻomohala piha. Loaʻa kēia i ka hopena maikaʻi loa i ka ulu ʻana o ka noʻonoʻo. Nui ka hao i loko o ka iʻa. Kōkua kēia mea i ka hana ʻana i ka hemoglobin, a hāʻawi ia i ka oxygen i nā mea āpau a me nā aʻa. Inā ʻaʻole lawa ka hao, hoʻolōʻihi ka ulu ʻana o ke kino. I ka manawa like, emi pinepine ka makemake o ke keiki, lilo ʻo ia i capricious a me ka ukiuki a i ʻole, ma ka ʻaoʻao, a me ka palaualelo.
ʻĀhinahina kai
He aha kāu e kuke ai mai ka iʻa na nā keiki? ʻO Tilapia fillet TM "Maguro" kūpono loa ia no nā meatballs palupalu. ʻAʻohe o nā iwi i hoʻopiha wai momona ʻia, no laila ua moa maikaʻi. I ka manawa like, mālama ia i nā meaola a pau i ʻono ʻia e ke kino o ke keiki me ka maʻalahi a me ka piha.
nā mea hoʻohui:
- tilapia fillet TM "Maguro" - 2 pcs.
- berena keʻokeʻo - 1 ʻāpana
- waiū - 100 ml
- ʻoka - 1 pc.
- ka bata - 1 tsp.
- kaʻaila mea kanu - 1 tbsp. l.
- paʻakai ka paʻakai
- ka wai
Hoʻomaʻu i ka hoʻopiha tilapia i ka mahana o ka lumi, holoi a maloʻo me kahi kāwele pepa. Hoʻopū i kahi ʻāpana berena i ka waiū. Me ka palaoa hu i pehu, hala mākou i ka mea hoʻopiha ma o ka wili ʻai. E hoʻomoʻi i ka yolk a me ka bata, kāwili maikaʻi, ka paʻakai e ʻono. Hana mākou i nā meatballs maʻemaʻe mai ka iʻa iʻa ʻia, hoʻokomo iā lākou i kahi ʻano i hamo ʻia me ka aila mea kanu, hoʻopiha i ka wai mehana ma kahi o ka hapalua. Hoʻouna mākou i ka palapala i ka umu ma 180 ° C no 25-30 mau minuke. E kōkua maikaʻi ʻia nā meatballs iʻa e nā ʻuala i kāwili ʻia, pasta a i ʻole porridge buckwheat.
ʻO ka iʻa i loko o ka lua hohonu o ka hua
Hana ʻia hōʻole pālahalaha kahi keiki e ʻai i ka iʻa i kona ʻano maʻemaʻe. Ua maikaʻi - hoʻomākaukau nona kahi hake TM "Maguro" i loko o ka omelet. Loaʻa i loko o kēia iʻa nā momona momona "nui", no laila hiki ke noʻonoʻo ʻia he huahana papaʻai. Eia kekahi, he ʻono ʻoluʻolu kona e makemake ai nā keiki.
nā mea hoʻohui:
- hake kupapaʻu TM "Maguro" - 1 pc.
- onion liʻiliʻi - 1 pc.
- nā hua - 3 pcs.
- waiū - 50 ml
- palaoa - 2 tbsp. l.
- feta tī-50 g
- pāhiri - 2-3 mau lālā
- kaʻaila aila-1-2 tbsp. l.
- paʻakai ka paʻakai
Holoi mākou i nā kupapaʻu hake thawed i ka wai, hoʻomaloʻo iā lākou, ʻokiʻoki iā lākou i mau ʻāpana nui. Hoʻololei mākou iā lākou i ka palaoa a ʻalani iki iā lākou ma nā ʻaoʻao āpau i loko o ka pā palai me ka ʻaila. Kau mākou i ka iʻa ma luna o ka pā. I ka pā hoʻokahi, e hele i ka ʻaka me kahi pahu a me nā kāloti i kālai ʻia a palupalu. Hoʻokaʻawale, kuʻi i nā hua me ka waiū a me kahi ʻāpana o ka paʻakai i loko o kahi pua fluffy.
Hoʻokomo mākou i ka mea ʻai i hoʻomoʻa ʻia i ka pā bakena, kau i nā ʻāpana iʻa ma luna a ninini i nā mea āpau me nā hua i kuʻi ʻia a me ka waiū. Hoʻomoʻa i ka iʻa ma 180 ° C no 15-20 mau minuke, a hiki i ka manawa e pala ai ka ʻāpala ma luna. Ma mua o ka lawelawe ʻana, e kāpīpī i ka hake i ka omelet me ka feta crumbled a me ka parsley ʻokiʻoki.
ʻO ka pīpī ʻauʻau i ka pā
Wahi a nā poʻe loea, ʻo ka shrimps ka mea kūpono loa no ka meaʻai pēpē ma waena o nā iʻa iʻa. ʻO ka ʻāpana ʻo Argentina ʻo "Maguro" ke koho maikaʻi loa. Hoʻopomo ʻia lākou me ka pilikia ʻole a loaʻa kahi hopena maikaʻi i ka ʻōnaehana digestive. Hiki ke ʻōpala i nā ʻōpala i loko o kahi momona momona a hoʻomākaukau paha i kahi salakeke mea kanu me kā lākou komo ʻana. A hiki nō hoʻi iā ʻoe ke kuke i kahi kukui, akā ʻo ka hupa momona loa.
nā mea hoʻohui:
- ʻO ʻĀnelani ʻōpala TM "Maguro" - 200 g
- kaʻuala - 2 pcs.
- kōmato - 3 pcs.
- ʻakaʻaka - 1 poʻo
- kaʻailaʻoliva - 1 tbsp.
- ʻāpana berena keʻokeʻo
- wai - 1.5 liters
- ka paʻakai a me ka pepa ʻeleʻele - e ʻono
- basil hou no ka lawelawe ʻana
E kuke mākou a ʻili i nā iwi ʻōpala i ka mua. Hoʻomaʻamaʻa i ka ʻaila ʻoliva i loko o ka ipu hao a kāwili i nā pahu ʻaka. Uhi mua mākou i nā ʻōmato me ka wai paila, a laila me ka wai hau. Wehe i ka ʻili a ʻokiʻoki i ka pulp i mau ʻāpana. ʻOkiʻoki i kaʻuala i loko o nā pahu. E ninini i nā mea kanu i ka ʻaka, e ninini i ka wai, e hoʻolapalapa, e kuke a mākaukau. A laila hoʻohui i ka berena keʻokeʻo i nā ʻāpana a me ka pala a hiki i ka mānoanoa o ka sup. E hoʻoluʻu iki, e hoʻomaʻemaʻe pono ia me ka blender immersion. E hoʻomoʻi i ka ʻōpae i ka hupa, e hoʻolapalapa hou a hoʻolapalapa i hoʻokahi minuke. Ma mua o ka lawelawe ʻana, kāpī i kahi pā o ka sup me nā petil basil.
Pono ka iʻa a me nā iʻa iʻa i ka meaʻai a nā keiki. ʻOiaʻiʻo, inā lākou he kiʻekiʻe kiʻekiʻe, ʻono a palekana hoʻi no ke olakino. I ka laina brand o TM "Maguro" e ʻike ʻoe i kāu mea e pono ai. ʻO kēia ka 100% iʻa hou maoli a me nā iʻa iʻa i hopu ʻia i nā wahi hoʻomaʻemaʻe kaiaola. Mahalo i kahi ʻenehana kūpikipiki kūikawā, ua mālama lākou i kā lākou ʻono kumu a me nā ʻano pono āpau. ʻO ia ke kumu kūpono lākou no nā papaʻai a nā keiki a pono e noho ma kāu pākaukau mau.