ʻO nā'ōpili kekahiʻano sushi, ua'ōwiliʻia lākou i nā algae i kapaʻia "nori". Hoʻomākaukauʻia kēiaʻai mai nā iʻa iʻa. ʻO ka hapanui o nā manawa, nā kolo, nā pīpī, nā'ōpili, nā'alehu, nā mīkini, nā anu, nā lobsters, ka caviar, a me nā iʻa iʻa likeʻole. Eia hou, hiki i ka hoʻopihapihaʻia he avocado, kūkō hou a iʻole ka pihiʻia, nā haloha, nā puaʻa a me keʻano laiki.
Kāwiliʻia me ka loli kaumaha
Inā liloʻoe i ka kaumaha, a mālamaʻoe i nā mea kalola o nā'ōwili, hiki iāʻoe ke kū malie. ʻO keʻano o ka caloric o nā'ōwili keʻano likeʻole, no laila hiki iāʻoe ke koho i nā calori kalo. No laila,ʻo nā mea caloric o nā'ōwili e pili ana i kā lākou hoʻopihaʻana. Eia kekahi laʻana,ʻo nā mea caloric o kekahi'ōwili me ka iʻa ula a me ka kukukū he 40 mau calo. Inā hanaʻia i ka nihi, ka iʻa a me ka avocado,ʻo ka helu o ka kalo i hoʻokahi me ka 140 kcal. Hoʻopili ka nui o nā calories'ē aʻe i ka cheese cheese, no laila koho i nā'ōwili, e makaʻala, e heluhelu i ka mea i hoʻopihapihaʻia.
Ma keʻano laulā, he mea kupanaha loa nā'ōwili no kaʻaina kakahiaka a iʻole kaʻaina awakea, no ka mea he lawaiʻa ka laiki, aʻo ka hui pūʻana me nā iʻa a me ka iʻa he waiwai maikaʻi loa i ke kino. ʻO ia keʻano,ʻaʻole e hoʻopau kēia ipu i kāu kiʻi ināʻaʻoleʻoi ka momona. Eia kekahi,ʻo nā calories ma nā'ōwili i loko o nā'ōhuʻaleʻa nui, aiʻole nā mea momona momona, a he nui nā calorieʻino i loko o ia mau mea. Ua palekanaʻia kēia pāʻani no nā protein, nā momona a me nā'ōpona'aleʻa , aʻo kaʻenehana caloric toharite o nā'ōwili he 90-120 kcal.
ʻOiaʻiʻo, ināʻoe e kuke i ka hale, e maʻalahi ka mālamaʻana i ka'ikeleʻa o ka lola. Hiki iāʻoe ke hana i ka hoʻopihaʻana i nā meaʻai haʻahaʻa haʻahaʻa, no ka laʻana, mai ka avocado a me ka kukoma aiʻole nā momona momona.
Ke kapaʻia me ka waikae, ka mauu a me ka kukumba
Mea Kai:
- lāʻau pāpaʻi;
- laiki;
- nā pīpona pipi iki;
- kukoma;
- noria;
- soy sauce.
Hoʻomākaukau
E hana mua i ka laiki me ka hoʻohuiʻana i ke kōpaʻa a me ka papaʻaina. ʻO kahi laiki he pono loa ia. ʻO nā kukuna koʻikoʻi o ka kūkamo, nā iʻa a me nā lāʻau pākuʻi. Haʻalele i ka pepa o ke nori me kaʻaoʻao mālie ma lalo. Māmā mākou i nā algae me ka wai a hoʻokuʻu i kahi iʻa, kukama a me nā lāʻau ma kahiʻaoʻao, a ninini i ka mila ma kēlāʻaoʻao o ka laiki. Hoʻokomo mākou i nā mea a pau i loko o ka'ōwili aʻokiʻoki - ua hoʻomākaukau ke kīʻaha.
Kāwiliʻia me nā hauhi
Mea Kai:
- kukoma;
- nā pūlaʻi i kōhiʻia;
- laiki;
- i ka winika raiki;
- avocado;
- noria;
- lemon.
Hoʻomākaukau
ʻO kaʻaila waina, ka wai a me ka wai lemoni, e nininiʻia ma luna o ka wela nui me ka meaʻole kaʻaila. ʻOhi kaʻalani a'ānena i ka wā a me ka manawa me ka huaʻai. Hoʻopiliʻia ka'aeka, hamoha a me ka kukumba i loko o nā liʻiliʻi liʻiliʻi. Hoʻopili mākou ma ka nori pepa i ka laiki, nā huaʻai a me nā haloo, i nakinakiʻia i kahi'ōwili aʻokiʻia i loko o nā'āpana. Ua hoʻololiʻia kahi meaʻai kūpono a me ka loloa.
ʻO nā kelepona, kahi i hāʻawiʻia ma luna - he kalo kalo, no laila hiki ke kuke i ka hale me ka maluhia aʻaiʻia me ka leʻaleʻa a me ka makaʻuʻole no ke kiʻi.
ʻO ka helu o Caloric o nā'ōwili pani
Ināʻoluʻoluʻoe i ka'ōwili pa'ū, hiki iāʻoe keʻai i ia mau mea, akā,ʻoi aku ka kiʻekiʻe o nā lolo o kēiaʻano ma mua o nā mea maʻalahi, no ka mea, uaʻailaʻia i kaʻaila. Hiki i nā kālepa Caloric o nā'ōwili wela ke hiki i 700 calories, no laila e hoʻohana pono i kēia pāʻani ma ke kakahiaka, i hiki ai keʻaiʻia aku nā calorie hou i kēlā lā i kēia lā. ʻAʻoleʻoe e ikaika,ʻelua paha aʻekolu mau'āpana.
E like me kāu eʻike ai,ʻo nā'ōwili papa inoa he mea loloa kalole a me ka meaʻai maikaʻi. Hiki iāʻoe ke hoʻohana pinepine ia mau mea a mai makaʻu no kou kiʻi. Akā,ʻaʻole hiki iāʻoe ke'ōlelo i kēia e pili ana i nā'ōwili wela, no laila eʻai iki iā lākou a liʻiliʻi loa, keʻoleʻoe e pili i nā kumulāʻau o ka meaʻai kalo-lolo.