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Hoʻopili ka poʻe haʻuki i ke koho o ka meaʻai me ke koʻikoʻi kūikawā a hoʻokomo wale i nā mea pono a pono hoʻi i ka meaʻai. Aia mau ka tuna i kā lākou papa kuhikuhi. E pili ana i nā waiwai meaʻai e hoʻololi ai i kēia iʻa i meaʻai meaʻai kūpono, ʻoi aku ka ʻoluʻolu a me ka hoʻomaʻemaʻe. He aha ka pono o ka tuna no ke kino a pehea e loaʻa ai i ka piha, ʻike mākou me ka poʻe loea o ka hōʻailona Maguro.
ʻO ka iʻa me kahi ʻuhane ʻiʻo
He iʻa kū hoʻokahi ka tuna ma nā ʻano he nui. Ma muli o ka ʻulaʻula ʻulaʻula nui o kāna fillet, i ka nānā mua ʻana he maʻalahi ia e huikau me ka ʻiʻo o ka pipi. ʻAʻole ia he mea kupanaha ke kapa ʻia ʻo Farani he puaʻa kai tuna. ʻO kahi ʻono ʻokoʻa me nā memo "ʻiʻo" ʻano e hoʻonui ai i ka like.
Pili ka Tuna i ka ʻulaʻula a he nui ka nui o ka protein i piha i nā amino acid. ʻO kēia mea e ʻike ʻia e pono ai e hoʻoikaika i nā olonā o nā mākala a kūkulu i ka nui o nā mākala. ʻO kekahi mea nui, ʻaʻole he mau ʻaʻā momona i ka tuna i nā mea āpau, e hoʻopaʻa ai i nā mole wai. Ma muli o kēia, hoʻopau ke kino i ka nui o ka wai a "hoʻomaloʻo" i nāʻiʻo. ʻO kēia hopena, hui pū ʻia me nā hana maʻamau a me ka meaʻai kūpono, e ʻae i ke kino e hoʻolilo i nā mālama momona momona a lilo ka kaupaona i ka maikaʻi. ʻO ka hopena, loaʻa iā ʻoe kahi kiʻi lahilahi a me kahi hoʻomaha nani o nā mākala.
ʻO kekahi mea maikaʻi aʻe o ka tuna ka loaʻa ʻana o ka protein i loaʻa iā ia i ka wikiwiki o ka protein ma mua o kaʻiʻo a kokoke me ke koena. Paipai nā ʻālapa ʻoihana e hilinaʻi i nā pā me kona komo ʻana ma hope o ka hoʻomaʻamaʻa hana. Mahalo i nā mālama hoʻowahāwahā o ka protein i loko o ka iʻa, loaʻa hou ke kino i ka ikaika, a ʻoi aku ka wikiwiki o nā mākala i ke kani.
ʻO ka hoʻohui ʻana o ka tuna kūlohelohe, i waena o nā mea ʻē aʻe, he nui nā ʻano o nā omega-3 fatty acid pono. Hoʻoikaika lākou i ka naʻau a me nā kīʻaha koko, loaʻa ka hopena anti-inflammatory ma nā mākala, kōkua i ke kōkua ʻana i ka ʻeha ma nā hono a, ʻo ka mea nui loa, hāʻawi i ke kino i ka nui o ka ikehu e pono ai no ka hoʻomaʻamaʻa hua.
Nā metamorphoses iʻa
Kaulana kaʻiʻo Tuna no ka hoʻomaikaʻi ʻana i ka metabolism me ka hoʻohana mau. Hoʻohui ʻia, loaʻa i ke kino kahi ʻāpana o nā huaora olaola A, B1, B2, B6, E a me PP. He waiwai hoʻi kēia iʻa i ka phosphorus, iodine, sodium, potassium, magnesium, iron. Me ka hoʻonui ʻana i ka hoʻoikaika kino, e hoʻohana nui ʻia kēia hui ʻana. A ʻaʻole kumu ʻo tuna i nā allergies a kōkua i ka wehe ʻana i nā mea ʻino mai ke ake.
E nānā no nā waiwai āpau i luna e pono i ka huahana maoli maoli. Ma kēia mea, ʻo ka Maguro tuna fillet ke koho maikaʻi loa. Hoʻokomo ʻia ia i ka haʻalulu mua loa ma luna o ka moku lawaiʻa, mahalo i hiki ke mālama i ka ʻono kūlohelohe a me ka papa inoa holoʻokoʻa o nā mea pono waiwai. Ma mua o ka kuke ʻana, ua lawa ia e defrost i kahi huahana ma ka papa lalo o ka pahu hau, a laila holoi iā ia i ka wai anuanu a hoʻomaloʻo iā ia.
ʻO kahi koho kūpono i ka hoʻopihapiha hou e lilo i ka tuna canned "Maguro". Kūpono kēia huahana i nā kūlana a me nā kūlana palekana o ka honua. Hana wale ʻia ia mai nā mea kūlohelohe. E hōʻoia i kēia, e nānā wale i ka lepili. I loko o ka hue ʻaʻole ʻoe e loaʻa i kahi mea ʻono wale nō i nā iʻa iʻa, ʻoliva a me ka paʻakai.
Eʻoliʻoli nā gourmets haʻuki i ka pate tuna lahilahi loa "Maguro". Hana ʻia ia mai ka tuna kūlohelohe e like me ka papa kuʻuna me ka hoʻohui o nā ʻaka, ka aila mea kanu, ka paʻakai a me nā mea ʻala. ʻAʻohe kala, mea ʻono, mea hoʻonui ʻono a me nā "kemika" ʻē aʻe. Kūpono kēia huahana no ka sanwiches olakino maikaʻi, nā lau lau saladi, nā wili berena pita lahilahi. Kūpono kēlā mau meaʻai māmā e lawe pū me ʻoe e hōʻoluʻolu iā ʻoe iho ma hope o ka hoʻolālā.
Tuna i loko o ka palaoa crispy
He aha ka kuke ʻana i ka tuna no ka pono o nā ʻiʻo a me ke kino holoʻokoʻa? Manaʻo mākou e hoʻomaka me ka palaoa tuna me nā hua sesame. Hoʻopau mākou i 400 g o Maguro tuna fillet, holoi ma lalo o ka wai a maloʻo me nā napkin. E hoʻohui i 3 punetēpē o ka soy sauce, 1 punetēpē o ka wai lemon a me kahi pine o ka pepa ʻeleʻele. E hoʻomoʻa i ka fillet i loko o kēia lole no 15-20 mau minuke. E kuʻi i ka hua keʻokeʻo maka i loko o ka huʻihuʻu, e ʻū i nā ʻāpana iʻa, a laila e ʻōwili iā lākou i loko o kahi pā me nā hua sesame a hoʻouna iā lākou i kahi pā palai i hoʻomehana maikaʻi ʻia me kahi ʻaila liʻiliʻi. E hoʻomoʻa i ka fillet no ka lōʻihi o 4-5 mau minuke ma kēlā me kēia ʻaoʻao, i ʻole e lilo ia i paʻakikī a maloʻo i loko. Ma ke ʻano he kīʻaha ʻaoʻao i ka tuna i ka sesame, hiki iā ʻoe ke hāʻawi i nā pīni i hoʻopaʻa ʻia i loko o ka soy sauce a i ʻole ka saladi o nā mea kanu hou. Eia ka ʻaina awakea kaulike no ka poʻe e hoʻoikaika kino ma nā simulators i ke ahiahi.
Saladi hoʻonāukiuki
ʻO ka tuna canned "Maguro" kahi mea nui o ka salakeke Mediterranean. ʻO ka poʻe aloha o ke ʻano ola ola e makemake maoli ia. Eʻokiʻoki i loko o nā'āpana 200 g o ka canned tuna fillet "Maguro". E ʻokiʻoki i 2 mau kukama hou, ka pepa ʻono a me ka aniani ʻulaʻula i loko o nā ʻāpana, 5-6 mau ʻōmato cherry a me nā hua manu paʻa. E hoʻohui i kahi lima o nā ʻoliva pitted a me ka canned corn. Hoʻohui i ka ʻuala mai 2 tbsp. l. ʻaila ʻoliva, 1 tsp. ka balsamic, ke kālaka ʻokiʻoki, kahi lima o ka basil hou, ka paʻakai a me ka pepa e ʻono ai. E hoʻohui i nā mea ʻai a pau i loko o kahi kīʻaha, hoʻokaʻawale me ka ʻuala a lawelawe ma nā lau saladi. Hoʻomākaukau maikaʻi ʻia kēia saladi no ka ʻaina ahiahi ma hope o ka hoʻomaʻamaʻa.
ʻO ka sanwī palupalu ʻoi loa
He maikaʻi ʻo Maguro tuna pate iā ia iho. ʻO kēia huahana nani me kahi ʻano maʻalahi ua mākaukau loa no ka hoʻohana. Eia nō naʻe, hiki iā ʻoe ke moeʻuhane i kahi manawa liʻiliʻi a piʻi mai me kahi paʻi sanwiti kumu. E hoʻolapalapa i 2 mau hua moa i hoʻolapalapa ʻia, grate i ka yolk a me ke keʻokeʻo ma kahi grater maikaʻi, hui pū me 2 tbsp. l. paʻakai ricotta. E like me ka liʻiliʻi e hiki ai, e ʻoki i kahi lima o ka capers a me 5-6 sprigs o ka pā paʻi. E hoʻohui i nā meaʻai a pau, e hoʻonui i ka 200 g o Maguro tuna pate, ka paʻakai a me ka pepa eʻono ai. No ka ʻoluʻolu maʻalahi, hiki iā ʻoe ke kuʻi iki i ka nui o ka hopena me kahi blender immersion. No ka ʻala citrus maʻalahi, e kau i 1 tsp. ʻiʻo lemon grated. Hoʻohui ʻia kēia pate me ka palaoa rye maloʻo, ka buckwheat a i ʻole ka berena raiki a me ka berena pita lahilahi. ʻO kahi koho kūpono no kahi meaʻai ma hope o ka haʻalulu haʻalulu.
Inā ʻoe e ʻimi nei ʻaʻole wale no ke kiʻi i aloha ʻia ma nā unahi, akā no kahi kiʻi kani me kahi hoʻomaha nani o nā mākala, e kōkua ʻo Maguro tuna e hoʻokō i nā hopena i makemake ʻia. He huahana kūlohelohe kēia o ka maikaʻi impeccable, i hana ʻia no nā mea alakaʻi i kahi nohona hana. E mālama iā ʻoe iho a me ka ʻohana āpau me nā kīʻaha hoihoi hou a hana i kāu papa ʻaina i kēlā me kēia lā he haʻuki, kaulike a olakino hoʻi.