ʻIke nā kānaka a pau i nā pono kūpono o ka hīnī - he mea hōʻailona waiū. Loaʻa iā ia, ka waiū paila me nā kino bacteria lactic, no ka hopena o ka hīnaʻi e kaʻawale ai, a ma keʻano he nui nā mea waiwai nui no ke kino o ke kino, e like me ka casein protein (e maʻalahi ke kino) a me ka momona. Aia i loko o ka pale i kahi nui o ka calcium (85 mg no 100 g hua), a he mea e pono ai i kaʻaiʻana o nā keiki, nā meaʻelemakule a me nā wāhine hāpai.
ʻO ka nihi momona liʻiliʻi (0% momona momona) aia ka nui nui o ka protein me ka pono. ʻO kēia ka mea i lilo aiʻo ia i kekahi o nā huahana kaulana loa no kaʻai meaʻai a me nā lā hoʻomaha.
ʻO kaʻai pāʻinaʻehiku lā
He maʻalahi kaʻaiʻana i ka papaʻaina aʻaʻoleʻoe e pōloli. ʻO ia ke kumu no ka nui o nā manaʻo maikaʻi e pili ana i kaʻai hānai. E hana i kēia i nā lāʻehiku e pono aiʻoe eʻai penei:
1. No kaʻaina kakahiaka, kohoʻoe i kekahi o kēia mau huahana:
- Hoʻomoeʻia nā'ōmole he 35 g me ka 100 ml o ka waiū. E lawe i ke aniani o ka waiʻalani.
- No ka'āpana berena hoʻokahi me ka bala, e hoʻokomo i 30 g o ka moa kalo moa. Hoʻomaʻa hapalua o kahi kūkoma a iʻole kekahi tōmato i'ōpū a kau i luna.
- Pālahalahaʻia kahi'ōpū liʻiliʻi me ka palaha me kahi'ōmoleʻoi o ka waiūpaʻa a me nā teaspoon 2 o ka meli.
2. No kaʻaina awakea, ponoʻoe eʻai i kahi pālaʻi. Hiki iā:
ʻO ka papaʻaina me ka'ōlaʻi
Nе Paʻona: 100 g kape, 2 hua, 1 apala, 1 kapuni ka lemon zest a me ka 0.5 teas.
Pono e hoʻokaʻawaleʻia nā pāʻani mai keʻano o nā yolks, hoʻohui i ka hīnī me ka 2 egg yolks, lemon zest a me ke kō. E pale i nāʻili me ka pākuʻi i ka nui. Pono eʻokiʻoki i ka'ōpī i loko o nā'āpana liʻiliʻi a kau i kahi pālaha paʻipaʻi, mai luna mai i ka pāʻina cheese cheese. Hoʻomaʻaʻia ka omelet ma ka umu no ka hola 10.
ʻAiʻia me ka muesli a me nā lālā
ʻAiʻia: 200 g momona momona, 200 g raspberries, 25 g muesli, 1 teaspoon wai lemon, 0.5 teaspoon o ke kō a me kekahi vanilla liʻiliʻi.
E hoʻokuʻu i ka liʻupaʻa me ka palaoa pīlaʻi mai ka 100 g o ke 'ōpona, hoʻohui i ka wai lemon, vanillin a me ka sugar i ka hui. Hoʻomoʻa i ka'ōpuni curd-rasipika o ka muesli a me nā lālā i koe.
ʻO kaʻohi kaʻi me nā huaʻai
Ka meaʻai: 100 g kaʻina, 100 g kaʻalaʻala, 1 kaloti liʻiliʻi, 100 g peʻa hou, 2 hua, i ka paʻakai i kāhiʻia eʻono.
Pāpaʻi'alaʻula a me nā kāloti,ʻokiʻia i paʻi (kāpiliʻia ke kāpena i loko o nā kino) a kuke i ka wai paʻakai, a maʻalahi ka kāpena. A laila e hoʻomoʻi i ka peʻa a hoʻolapalapa i kahi mea iki aku. E hoʻokipa i nā meaʻai i hoʻomoʻaʻia i loko o ka poʻomaʻu, a ma hope o ka wai i hoʻoulu ai, kauʻia ma luna o ka paila mua. E hoʻokaʻawale i nā mea hoʻomalu mai nā yolks. 2 hua bale yolks me ka hīnī. E pāpale i nā'iliʻula a hoʻonui aku i ka nihi. Pono ka mīni paʻakai, paʻi a kau i luna o nā huaʻai. E kīʻaha no 10 mau minuke ma luna o ka mahana wela. A laila e pīpī i ka pīpī me ka'ūpī liʻiliʻi a waiho i ka umu no 5 mau minuke'ē aʻe.
3. No kaʻaina ahiahi, koho i kahi o nā pāʻina:
- 1 pāʻani i ka berenaʻono me ka 100 g iʻa iʻa.
- Kāpenaʻai (me kaʻole he pata) me ka pa a me ka pua.
- Hōʻiliʻili i nā mea kanu i loko o 1 punetēpona o kaʻaila'iliala (kāpena, kāloti, zucchini, kekahi mauʻuala).
I nā wā ma waena o nā meaʻai, ponoʻoe e inu i ka nui
ʻO ka hopena ma hope o 5 mau lā ma kaʻai pale ka 5 kg o ka nui o ka kaumaha i kaʻulaʻula.
Kefir-kaʻi kaʻina kai
ʻO kaʻai Kefir-kaʻi ka meaʻai hoʻokahi-ʻai a he paʻakikī loa ke hali. Hoʻomumuʻia kaʻai no nā lā 5, i loko o ia manawa, 5 manawa i ka lā, ponoʻoe eʻai i 100 grams o ka puaʻa momona momona, a inu ia me ke kapu o ka kefir. No nā poʻeʻaʻole makemake i ka kefir, hiki iāʻoe ke inu waiū. I loko o ka lā, inu i ka'ōmaʻomaʻu a me nā kīlaʻau mau me ka kōpaʻa a me ka wai.
Hoʻopili i kēiaʻai pale, hiki iāʻoe ke lilo 5 kg i 5 mau lā.
E hōʻike i kāu mau hopena a me nā manaʻo e pili ana i nā hanaʻai curd ma kahi pae.