Cooking he huamata reka, me te hauora ki te awhekātō me te kāpeti Hainamana mo te tina

Awhekātō - he hua reka, me te hauora te pea-āhua ki te kiri emerara. Ko tōna kikokiko maha he kauruku matomato marama, a ka reka rite reka, kirīmi ngawari ki te aftertaste nutty hīmoemoe. I roto i te waenganui o te hua ko te tae parauri wheua nui totoka. E whakaaro ana te wāhi o tenei hua nui whānui ngā wāhi pārūrū o Tonga ko Central America, me te Karipiana. Na kua tupu te reira, a i roto i te tahi mau rohe tonga o Europe.

He pai i roto i taua i tona hanganga he ngako teitei (10%), etahi o nei e hamanga tahi awhekātō. I tua atu, kei te hua he matatini o huaora B, ha'iha'i me macroelements, pērā i te konupūmā, ūkuikui, konutea, pāhare pāporo, konupora me te rino. Rawa tūtohu ki te whakamahi i te reira i roto i te kai mo te iwi ki mate o te pūnaha Cardiovascular, me te taumaha. He rite ki te tika 208 kcal ia 100 g pūngoi hua

He aha te hanga i te awhekātō?

O tenei hua whai hua tunu i te whānuitanga o ngā rīhi, tae atu ki ngā hupa, ranu, huamata, hanewiti, ngā paramanawa matao. Ko te kai kaihuawhenua ko reira he whakakapinga mō te kai me te hēki, ka hoki whānui whakamahia ki te hanga paparanga hūhi. Whakamahia awhekātō me te mata, na roto i te tapahi i te hua i roto i te hawhe, me te wehe wheua. Ko te mea matua - ki te whakamahi i te kai anake hua ngohengohe maoa.

I roto i tenei tuhinga ka whakaatu matou a koutou pehea ki te tunu i te huamata reka ki awhekātō, me te kāpeti Hainamana. Na, i roto i te tua, ki te faaite i te torutoru ake tohutao mō appetizers ki tenei hua tāwāhi whai hua.

He reka huamata ki te awhekātō me te kāpeti Hainamana

Na, kia rite mai o te paramanawa whakamiharo, marama, me te hauora e taea te pau i runga i te rā, tae noa te hunga e rapu ana ki te pupuri i to koutou ahua i roto i te āhua. Hei waihanga i tēnei rihi, ka hiahia koe te hua e whai ake nei:

• Awhekātō - 1 pc;.
• Napa kāpeti - 0.5 kg;
• tōmato here - 6 RW;.
• kūkamo - 2 RW;.
• rēmana wai - Tuhinga 1.5. l.;
• hinu oriwa - 2-3 tbsp. l.;
• tote;
• otaota Provençal.

rite Huamata ki te awhekātō me te Hainamana kāpeti te e whai ake. tapahia totoma ki rakau. Kei te tihorea hua tāwāhi, tapahia i roto i te hawhe. nekehia atu Bone te. Kikokiko me te tapahia ki takai kikokore. Katokatohia te kāpeti. I roto i te peihana hohonu rite kai ata i konatunatua. Huamata Whakakī i hanga o te rēmana wai, me te hinu oriwa. Te huamata ki te awhekātō me te kāpeti Hainamana tāpiri tote me te oriwa otaota ki pangia e. Mahi i te rihi whakapaipai ki haurua o tōmato here. titiro reira rawa kanapa, me te reka!

Tētahi atu kumamatanga makariri whai hua

Ki te aroha koutou posytnee kai, he tino ki te faaineine i te rihi i huaina koe "huamata ki te awhekātō me te kāpeti Hainamana." Ka Me koe enei kai:

• ate heihei - 600 g;
• Awhekātō - 1 pc;.
• kāpeti - 600 g;
• hua kohuatia - 6 RW;.
• tōmato - 6 RW;.
• rēmana wai.

Ka ngā Refilling o te miraka iti-ngako (6 v. L.), wairanu tōmato (2 tbsp. L.), Tote me te pepa ki te pangia e. I roto i te kīnaki, me te tāpiri i te topata o parani mo hā. Whakapaia te ohie huamata o te kāpeti Hainamana e whai ake. Kei te tuatahi tukinotia ki te ate heihei - horoia, tapahia ki mongamonga iti, tote me te pepa, me te ka parai i roto i putirā ranei te hinu oriwa mō te 4 5 ranei meneti, hanga he ahi kaha. I roto i tenei take, i te faahopearaa whakaoho tonu. I muri tahaki te ate nuku ki te peihana, a tukua ki te whakamatao i paku.

Tonu tunu reka me te ngawari kumamatanga o te awhekātō

Next, horoi me te tapahia ki te whārangi o te kāpeti Hainamana ki takai. Awhekātō tango purapura. Tapahi i te hua ki poro. I runga i te rihi takoto takai kāpeti me te awhekātō runga runga, me te riringi i te kai ki te rēmana wai. I mua-maoa, ka tihorea hua me tōmato tapahia ki mongamonga iti. Takoto i roto i nga kai ki runga ki runga o te awhekātō i roto i te pokapū mahue iti wāhi mo te ate. A ka tapiritia he byproduct. I te mutunga o te tuari, a whakarehu teunga tona huamata. kāpeti hainamana, awhekātō, fakatahai pai noa ate heihei. e kore e tenei rihi waiho tetahi tau'a. Kia pai to koutou kai.

Te huamata taketake, me te flavorful ki te awhekātō me te kāpeti Hainamana, me te ki te karaka

Ki te hiahia koe ki te tāpiri momo ki te tahua kāinga, tamata ki te tunu tenei monamona reka, ngawari me te rihi ngāwari. Ka Me koe enei kai:

• kāpeti - 500 g;
• karaka - 1 pc;.
• Awhekātō - 1 pc;.
• Lemon - 1 pc;.
• huka Brown - 2 hr: l..
• tote;
• otaota ki te reka o (riki, te pāhiri);
• te hinu huawhenua (hinu oriwa) - 2 tbsp. l.;
• whenua pepa pango;
• nati cashew - 50 g

Ko te hangarau o te faaineineraa o tenei rihi ko. kai katoa: kāpeti, awhekātō, karaka (kahore kiri) - tapahia ki mongamonga iti. Tapatapahi rawa greens. I roto i te peihana motuhake uru hinu oriwa, te tote, te huka parauri, rēmana wai, te pepa pango, whenua. whakatakotoria i roto i hua tapatapahi i runga i te rihi, me riringi te ranu. E whakatakotoria nati cashew tapatapahi i runga i te tihi o te huamata. whakapaipai te rihi te ki otaota tapatapahi me te hā pepa. Tenei huamata reka, hauora, me te reka ki te awhekātō ka makona noa te reka o. Ka taea e koe te whakamātau - ki te tāpiri i roto i paramanawa, te pāhiri kore anake me riki matomato, engari cilantro me te rētihi. Kia pai to koutou kai.