ʻO ka lūlū

E pili ana i kaʻala i kēia lā. ʻOi aku ka pololei, ʻaʻole e pili ana i ka sausage iā ia iho, akā e pili ana i ka maʻi paʻakai. Ua manaʻo paha ʻoe i kēia manawa: "Goulash me ka waʻu? ʻAe, ʻaʻole ia he maʻule wale nō! "

Eia naʻe, ʻaʻohe kī o kēia kīʻaha i nā rula kuke a i kahi papa inoa o nā mea kanu. I ka ʻoiaʻiʻo, ʻo ia kahi Eintopf maʻamau (kaʻa mānoanoa) i mākaukau ʻia ma nā ʻano he nui. E ʻike ʻoe i nā ʻoneki ʻē aʻe, me ka ʻai ʻana no ka ʻai goulash, no kā mākou koho, hiki ke hoʻololi ʻia a i hoʻomaikaʻi ʻia ma kāu ʻōlelo ʻana. ʻO kahi kīʻaha i hoʻomākaukau ʻia e like me ke ʻano o ko ka low-carb recipe e maloʻi i ka ʻono a kūpono hoʻi no ka hoʻomehana ʻana i kekahi mau lā.

He mea nui: e like me kekahi o Eintopf, ʻo goulash ka mea nui loa i ka lā aʻe i hoʻokomo ʻia. Kuki me ka leʻaleʻa!

Nā mea waiwai

• ʻO Bokvurst (ʻoki hōʻaihua ʻia), 4 ʻoki,
• Kāpala ʻulaʻula, 2 ʻāpana,
• Kahiki, 3 poʻo,
• Kaʻōmaʻomaʻo (ʻulaʻula, ʻōmaʻomaʻo, ka melemele),
• Uilaʻi i ka ʻōmato pā, 0.1 kg.,
• Nā kamaliʻi hōʻike hou, 0.4 kg.,
• ʻO ka hōʻai pipi, 500 ml.,
• Paprika ʻono, kari a me ka erythritol, 1 punetēkē.
• Nutmeg, 1 punetona,
• ʻO ka paʻakai a me ka pepa e hoʻāʻo ai,
• Aila ʻaila no ka pā ʻana.

Kahi ʻia ka nui o nā mea i hoʻouka ʻia ma 4 mau lawelawe. ʻO ka hoʻomākaukau ʻana i nā mea āpau a me ka wā kuke hoʻomaʻemaʻe mau e lawe i ka minuke 30 mau minuke.

ʻO ka palaoa kaʻa

ʻO kekahi o nā koho no ka hoʻomākaukau ʻana i ka pīkoi pipi goulash: pipi 600 g, hoʻoheheʻe ʻia i ka lau 40 g, kaila kaila 1-2 mau ʻōpala, ka meli ʻōmala 75 g, palaoa 25 g, cream cream 100 ml, ʻaoʻao pālima, paʻakai, ʻōpala, ka lau hua, nā greens.

ʻO ka ʻai o ka scapula o ka hope o ka wāwae o ka hope (koe wale nō nā shanks), i kau ʻia i loko o 25-30 g cubes, paʻakai, kāpī me ka momona, e ninini i ka waiū wela a i ka wai hoʻi, e hoʻohui i ka pure puree a me ka simmer a hiki i ka kuke ʻia (1-1,5 hola). Ma hope o kēlā, ninini i ka palaoa palaoa i hoʻoheheʻe ʻia me ka wai a iʻa ʻia i ka paʻu i hoʻoheheʻe ʻia me ka wai a iʻa ʻia paha i loko o ka waiū me ka ʻiʻo, hoʻohui i ka ʻala pīpī i ʻoki ʻia, ʻōpala, ka lau o ke aila, ka ʻomaʻō a hoʻohuihui i ka ʻai me ka hoʻolapalapa a hiki i nā palupalu, akā me ka hoʻoinu ʻole ʻana (calorizer). Mālama i ka goulash me ka palaoa ʻai ʻia a i ʻole i ka palaoa, ka palaoa pasta, nā ai, nā ʻōpala a palupalu a pīpī me ka mea kanu. Hiki ke kuke ʻia i ka Goulash me ka waiū ʻole.

Sausage goulash a wikiwiki a me ka momona

Akā he aha inā inā ʻaʻohe ʻiʻo i loko o ka friji, akā makemake ʻoe e ʻai i kekahi mea. I kēia hihia, hiki iā ʻoe ke kuke i ka goulash mai ka waikaʻa - ʻo ia ka wikiwiki, ʻono a momona.

No ka loulou me ka hōʻano pono mākou:

• Loti ʻia a i ʻole hapalua ʻole pahū 300 mauʻa
• Hoʻokahi pahu
• Hoʻokahi pahu
• Tomato 2-3 mea liʻiliʻi ai, a ʻōpala kōpaʻa
• Hoʻokahi ka pōpō pepa
• 3-4 mau aila o ka aila huila
• Hiki iā ʻoe ke hoʻohui i ka palaoa, maikaʻi, no kēia mea ʻuma
• ʻO ka lūlū no ka goulash (ʻo ia kahi kāwili o nā ʻano mea ʻala a me nā lau ʻona, kūʻai ʻia aku ma kekahi hale kūʻai)

Hoʻokiʻoki mākou i ka ʻōwili i loko o nā cubes a maʻalahi me ka pā i ka pā i lalo o ka wela, hoʻomāliʻi i kekahi manawa i ʻole e hoʻopili ai i ka lalo.

Ma hope o ka hoʻomaʻemaʻe, hoʻomaʻemaʻe maikaʻi i ka ʻili a hoʻohui ʻia i ka goulash e hiki mai ana mai ka sausage.

Hoʻopili i ka lemiki me ka sausage no 10 mau minuke a hoʻohui i nā kāloti kō, nā ʻoki ʻia a me ka pepa julienne, hoʻohui i ka panana maloʻo a me ka paʻakai i kā mākou papa.

Mālama mākou i kēia hoʻokele waiwai āpau i loko o ka pā no nā minuke 10-15, e hoʻoulu ʻia i kekahi manawa.

ʻAno kokoke ke kuihi goulash, hoʻohui i hoʻokahi a ʻelua paha mau wai kīʻaha o ka wai, e lawe i kahi kupa a kuke no 5 mau minuke. E hoʻohui i ka paʻakai inā pono.

Nui ia inā hoʻohui ʻia ka hū ʻona ma mua o ka wai, me ka kānalua ʻole i kēia hana e nui ʻia ka gravy, akāʻaʻohe hanana.

Me ka ʻaoʻao ʻaoʻao no ka goulash, hiki iā ʻoe ke kuke koke i ka pasta.

Me kēia ala, i ka hoʻomākaukau ʻana i ka goulash mai ka waiʻiʻai, hiki iā ʻoe ke wikiwiki wikiwiki i kāu mau mea aloha a ʻai ʻoe iā ʻoe iho.

Hana ʻia ma ka ʻaila ʻano

Mai kēia mau mea kanu, e hoʻomākaukau i ka marinade.

I kahi pā preheated, pīpī keʻa, kāloti a me ka pepa i ʻoki ʻia i ka hapalua o nā apo.

E ninini i ka marinade pig pig a lawe i kahi wala.

E hoʻohui i ka mea'ōki ʻia a me 2-3 mau minuke. haʻalele aku.

* Ma kahi o ka waiū, hiki iā ʻoe ke hoʻohana i ka ketchup makaukau!

* Hiki ke lawelawe ʻia me ka palaoa, nā ʻuala a mea pasta paha.

1. Nā hua ʻehā (kokoke ʻole)

ʻO nā hua kime he aneane ko ke olakino olakino a me ko ka meaʻai a puni ka honua.

He nui nā meaola a lākou, me nā mea laʻina koʻikoʻi e pili ana i ka lolo, a me nā pūnaehana e pono ai no ka hihiʻo.

Pūleapohola: aneane aole

Pau nā ʻano ʻiʻo āpau i keʻokeʻo. ʻO ka meaʻokoʻa wale nō nā māhele e like me ka ate, ma kahi o 5% mau mea kākena.

4. Kaʻaiki (zero)

ʻO ka ʻiʻo moa kekahi o nā meaʻai e makemake loa ʻia ma ka honua. He nui nā mea momona, a he kumu waiwai maikaʻi loa ia.

Inā ʻoe ma kaʻai pālolo haʻahaʻa, makemake paha ʻoe e hāʻawi i ka makemake i nā ʻāpana momona, e like me nā ʻēheu a me nā hips.

Pūleapohola: lua;

5. ʻO ka puaʻa, me ka ʻona (ʻo ka ʻona)

ʻO ka pipi ʻoi kekahi ʻano ʻāpana o ka ʻiʻo, a ʻo ka Bacon ka mea punahele o nā kīʻaha haʻahaʻa loa.

ʻO Bacon naʻe, e ʻoki ʻia i ka ʻiʻo, no laila hiki ʻole ke kapa ʻia he "meaʻai maikaʻi." Eia nō naʻe, ma ka meaʻai haʻahaʻa-lawe, ʻo ia ka mea e ʻai i ka nui o ke kālā.

ʻO ka mea nui, ʻo ia ka hoʻāʻo e kūʻai i ka Bacon mai nā mea kūʻai aku āu e hilinaʻi nei, e hōʻoia ʻoki ʻole nā ​​mea hoʻohui ʻia i loko a ʻaʻole i keu ka lau i ka wā e kuke ai.

Pūleapohola: lua; Akā e heluhelu pono i ka hōʻailona a pale aku i ka umauma a iʻa mauʻa maloʻo.

6. Hola ʻia (maʻa mau)

ʻO Vyalenin ka ʻoki ʻiʻo i ʻoki ʻoki a maloʻo. A, inā ʻaʻole hoʻohui i nā kōpili a i ʻole nā ​​mea hoʻohui pilikino ma laila, hiki ke lilo i mea hoʻohui nui i kaʻai haʻahaʻa haʻahaʻa.

Eia naʻe, mai poina ka mea i kūʻai ʻia ma nā hale kūʻai, ua kau pinepine ʻia i ka hoʻōla ikaika a hoʻopau i ka meaʻai maikaʻi. No laila, ʻoi aku ka maikaʻi e hana i kēlā meʻa kou iho.

Pūleapohola: hilinaʻi i ke ʻano. Inā he ʻiʻo maʻamau wale nō, a laila e pili ana i ka zero.

Nā iʻa a me nā kai iʻa

ʻO ka iʻa a me nā kai ʻē aʻe o ke kai maikaʻi loa a he olakino naʻe.

Nui loa lākou i ka huaʻai B12, iodine a me nā Omega-3 unsaturated fatty acid, a ʻo ia nā mea i nele i ka papaina o ka lehulehu.

E like me ka mea ʻai, aneane like ʻole nā ​​iʻa a me nā kai a pau i nā haʻalū.

7. Salmon (enipi)

ʻO Salmon kekahi o nā iʻa i kaulana i waena o nā poʻe e mālama pono i ko lākou olakino, a aia nā kumu kūpono no kēia.

ʻO kēia kahi iʻa momona momona, ʻo ia ka mea i loaʻa nā kumuwaiwai koʻikoʻi o nā momona momona, nā hihia, nā Omega-3 unsaturated fatty acid.

Loaʻa ka Salmon i nā huaora B12, D3 a me ka iodine.

Pūleapohola: lua;

10. Kahu (4-5% kākāai)

I ke kaumaha, komo nā mollusks i kā mākou papaʻai i kēlā me kēia lā i ka hapa nui o ka pono. Eia naʻe, aia nō lākou ma kahi papa me nā meaʻai maikaʻi loa i ka honua, a ma nā ʻōlelo o ka waiwai momona e hiki ai iā lākou ke hoʻokūkū me nā ʻiʻo mai nā kino o loko.

ʻO ka Shellfish, ma ke ʻano he kānāwai, he wahi liʻiliʻi o nā waihona lae.

Pūleapohola: 4-5 kalama o nā pālea pākēneka o 100 pāpana o ka shellfish.

ʻO nā iʻa haʻahaʻa a me nā kai kūpono

• Kuanui
• Haddock
• ʻĀnō
• Herring
• Tuna
• ʻEwili
• ʻĀnaka
• Halibut

ʻO ka hapanui o nā lau ʻai i piha ʻole nā ​​mea liʻiliʻi i ka nui o nā pale, a me nā mea lau ʻōpala a me nā mea kanu ʻoki.

Ma kahi kikoʻī, nā hua kanu koʻikoʻi e like me nā ʻuala a me nā ʻuala momona, he waiwai ka momona i ka paʻakai.

11. Broccoli (7%)

ʻO Broccoli kahi mea kanu huehalehu kolo i ʻai ʻia, a hiki ke ʻai ʻia i ka maka maka. He nui nā huaora C, kāmeka K a me ka fiber, a he pu pūpū hoʻi e loaʻa ana i nā mea kanu lāʻau e kōkua ai i ka pale ʻana i ka maʻi maʻi.

Pūleapohola: 6 mau pākēkē o ke kīʻaha a i ʻole 7 mau grika no ka 100 gr.

12. Kāmole (4%)

ʻEnehana, nā kamato he huaʻai, akā manaʻo lākou he mau mea kanu no ka ʻoihana. He nui kā lākou huaora C a me ka kalima.

Halawa kalapu: 7 mau pākī i loko o kahi māhī nui a i ʻole 4 mau grika no 100 pākaha.

Aniani - kekahi o nā mea momona ʻono ma ka honua, hāʻawi i nā kīʻai i kahi ʻono ʻono. Loaʻa ia he nui o nā kahele, antioxidants a me nā ʻano o nā ʻāpana anti-inflammatory.

Halawa kalapu: 11 kalaha no ke kīʻaha a he 9 mau grika no 100 mau grama.

16. ʻoliki kāpili (10%)

Ua kaulana nui ʻo Kale a kale i waena o nā poʻe e mālama i ko lākou olakino. He nui loa ia o nā fiber, nā huaora C, K a me nā antioxidants carotene. I waena o nā mea ʻē aʻe, ʻo ka feces ka mea maʻamau he olakino.

Halawa kalapu: 7 mau grika no ke kīʻaha ʻana a 10 paha mau pākahi no 100 grama.

21. Ke hoʻomālamalama huaʻai (7%)

Aʻenehana, nā hua ʻōmaʻomaʻo i pili i ka ʻohana legume, akā kuke lākou a hoʻopau ia e like me ka launa ʻana.

Ma kēlā me kēia ʻāpana he nui ka nui o nā mea kanu, me ka fiber, ka protein, ka vitamin C, K, ka magnesium a me ka pāhana.

Halawa kalapu: 8 mau grika no ke kīʻaha ʻana a i ʻole 7 mau grika no ka 100 gram.

Nā huaʻai a me nā hua waina

ʻOiai ʻo ka manaʻo i manaʻo ʻia e pili ana i nā huaʻai he meaʻai maikaʻi ia, ʻo ka ʻano o ke kākoʻo ʻana i ke kīʻaha haʻahaʻa a me ka ʻaihue.

A āpau no nā mea i loaʻa i nā huaʻai i kekahi manawa nui ka nui o ka nui me ka hoʻohālikelike ʻana me nā lau ʻai.

Aia paha ma ka paepae āu i hoʻoholo ai no ʻoe iho, malia paha e kaupalena i ka nui o nā hua i hoʻokahi a ʻelua paha i ka lā.

ʻAʻole naʻe kēia pili iā ia i nā hua momona e like me nā avocados a i ʻole ʻoliva.

ʻO nā hua kōloli haʻahaʻa, e like me nā huaʻala, he mea maikaʻi ia no ʻoe.

23. Avocado (8.5%)

He huaʻokoʻa ka Avocado. Ma kahi o nā mea kalai, ua kauoha ʻia i nā eyeballs me nā momona maikaʻi.

I loko o avocados, he nui ka nui o ke kao, ka pāhare, a me nā ʻano ʻano ʻē aʻe a pau.

Halawa kalapu: 13 kalona no ke kīʻaha a i ʻole 8.5 mau grika no 100 gr.

Mai poina e loaʻa nā honu momona (e pili ana i ka 78%) i ka momona, no laila aia no nā palaka me ka digestible ("maʻemaʻe").

Nā ʻōpala a me nā huaʻala

ʻO nā ʻōpala a me nā huaʻai i kaulana loa i nā meaʻai diika haʻahaʻa. He haʻahaʻa lākou ma nā minamina o nā pale, akā, he nui ka momona, fiber, protein a me nā ʻano trace.

ʻO nā ʻoki, e like me ke kānāwai, he ʻāpana o nā kīlohi māmā, akā ʻoi aku ka nui o nā hua i hāʻawi ʻia i ke ʻano i ka ʻala a i ʻole nā ​​kīʻaha ʻē aʻe.

Hoʻolā ʻia mai nā ʻuala a me nā huaʻai (no ka laʻana, ka ʻalemona, ka niu a i ʻole ka mea palaka palaoa) ka mea i hana ʻia e hana i nā moena haʻahaʻa a me nā huahana ʻē aʻe.

28. ʻAmelika (22%)

He hana mālama maikaʻi nā Almonds. Nui wale ka nui o nā fiber, vitamin E a ʻo ia kekahi o nā puna maikaʻi loa o ka magnesium i ka honua, he mineral ka mea i nele ai ka hapa o ka poʻe.

Eia kekahi, hoʻomau nā almond i ka wikiwiki, kahi e like me kekahi mau noiʻi, e kōkua ai i ka momona.

Halawa kalapu: 11 kalona no ka nui kau a 22 paha i kēlā me kēia 100 kalama.

31. Chia Kaulana (44%)

Ke hele nei nā mea laha ʻo Chia i waena o nā poʻe kākoʻo o ka meaʻai maikaʻi. Hoʻopiʻi lākou iā lākou me nā kumuwaiwai like me nā mea waiwai a he mea maikaʻi loa ia e like me ka hoʻopiha ʻana i nā makana he nui no ka pā ʻana o ka ʻaina haʻahaʻa.

ʻO kēia kekahi o nā kumu ʻike e pili ana i ka lewa meaʻai e hiki ke loaʻa ma luna o nā pale.

Halawa kalapu: 12 kalona no ka ʻaina a i ʻole 44 mau grama no 100 grama.

Mai poina e pili ana i ka 86% o nā pelekane o nā hua chia i loko o ka lehelehe, no laila aneane aneane loaʻa nā ʻai (digestio ") paʻawa i loko.

Nā huahana huahana

Inā ʻaʻole ʻoe e hoʻopilikia i ka intolerance lactose, a laila ʻo nā huahana momona momona me kahi haʻahaʻa haʻahaʻa o nā mea laʻa i mua ou. ʻO ka mea nui loa, e hoʻolohe i ka hōʻailona a pale aku i nā mea āpau me ka hoʻohui o ke kō.

ʻO ka ʻīhi kekahi o nā meaʻaiʻono ʻawaʻawa loa i ka paʻū, hiki iā ʻoe ke ʻai i ka maka a i ʻole ka ʻimi ʻana i kahi meaʻai maikaʻi. Hele maikaʻi ʻo ia me ka ʻai, a me ka pahu manuahi (me ka bun, ʻoiaʻiʻo).

He mea maikaʻi loa ka ʻīhi. Aia kahi ʻāpana o nā kāhi e loaʻa i nā mea kanu he nui no ke aniani āpau.

Halawa kalapu: ʻO 0.4 mau kalaha no ka ʻokiʻoki a iʻole 1,3 kareleka i kēlā me kēia 100 grama (cheddar).

33. Ka momona momona (3%)

ʻO ka momona o ka momona ka mea liʻiliʻi o ka momona a me nā protein, akā nui ka momona o ka waiū. Nui nā mea ʻokiʻoki i kālai ʻia iā lākou iho i ka wai a i ʻole nā ​​meaʻai ʻē aʻe. ʻO kahi rosette o nā huaʻaʻai me ka huaʻai hoʻoluhi ʻia he mea momona maikaʻi-low.

Halawa kalapu: Na 1 kalona no hoʻokahi kau a 3 mau grika no 100 gr.

ʻO nā momona a me nāʻaila

Nui nā ʻano momona a me nā aila e ʻoluʻolu a me nā meaʻai kūlohelohe kūlohelohe.

ʻOi aku ma luna o nā mea āpau, pale i nā aila ʻaila hoʻōla, e like me ka soy a i ʻole palaoa, no ka mea he nui loa lākou i ka nui.

37. Mea ʻumea aila aila (aila)

ʻO ka aila olakihola mau mea ʻoi i kekahi o nā mea e pono ai e hiki ke hoʻohui i kāu meaʻai. ʻO ia nō hoʻi ka huahana e kū aʻe ai i ka hopena o ka lāʻau Mediterranean.

He nui nā antioxidants ikaika a me nā mea anti-inflammatory, ʻo ia nō hoʻi ka maikaʻi no ka ʻōnaehana cardiovascular.

Halawa kalapu: enolani.

38. Kaha kelapa (zero)

ʻO ka aila o ka niu ka momona momona a me nā huameka momona momona i loaʻa, he hopena maikaʻi loa ia i ka hana o ka metabolism. Hōʻike nā haʻawina e kōkua i ke hoʻemi ʻana i ka momona, kōkua i ka momona o ka momona a me ka hoʻopau ʻana i nā momona o ka ʻōpū.

Halawa kalapu: enolani.

ʻO nā momona a me nā ʻaila haʻahaʻa

• Aila ʻaila
• ʻOi
• Nā Kōkua

ʻO ka hapanui inu kalaiwa ʻole e kūpono no ka ʻai haʻahaʻa haʻahaʻa.

Hoʻomaopopo mau i ka nui o nā kō waiʻai i ke kō a me ke kō ka nui a pono e pale ʻia.

ʻO ka wai kāu wai inu nui, ma muli o ka mea e ʻai ai kāu meaʻai.

Halawa kalapu: enolani.

ʻOiai ka mea no i ka manawa nui i kūkulu ʻia ai ka kofe i ka lapuwale, ʻoiai, he palaka maikaʻi loa ka inu.

ʻO kēia ke kumu maikaʻi o nā antioxidants i ka meaʻai, ʻo ka mea hoʻi, ua hōʻike nā noiʻi e ola ana nā mea aloha kofe a ua hōʻemi lākou iho i nā maʻi koʻikoʻi e like me ka maʻi type 2 a me nā maʻi Parkinson a me nā maʻi Alzheimer.

ʻO ka mea nui loa, mai hoʻohui i kahi mea pōʻino ʻole i kāu kīkī. ʻOi aku ka maikaʻi ʻo Kape ʻeleʻele, akā ʻo ka kime me ka waiū a i ʻole ka lauʻaʻi ʻole kekahi mea ʻole.

Pūleapohola: lua;

ʻOi, ʻoi loa ke kīʻaha ʻōmaʻomaʻo, ua hoʻomāloʻo ia i kahi loiloi, ma muli o kahi i hōʻoia ai he hopena maikaʻi loa ke olakino. Hoʻololi pū kekahi i ka puhi kuni.

Halawa kalapu: enolani.

43. Kūleʻeleʻele

E pīhoihoi paha kekahi i kekahi, akā, ʻo ka pōkole pōkole, ʻo ia, he hana kūpono nā kaola low-carb.

E ʻike pono aia ma kahi o ka 70-85% koko, kēia mea e ʻike ʻole ua ʻimi nāʻu i laila.

ʻOi ka waiū pōkole he ton a waiwai maikaʻi, e like me ka hoʻomaikaʻi ʻana i ka hana o ka lolo a me ka hoʻohaʻahaʻa i ke koko. Hōʻike pū nā haʻawina ʻoi aku ka nui o nā mea aloha ʻonaʻeleʻele i ka hopena o ka maʻi o ka naʻau.

Hiki ke loaʻa nā pōmaikaʻi olakino olakino i loko o kēiaʻatikala.

Mai poina e pili ana he 25% o nā kalaiete kalapona lapuwale i loko o ka momona, no laila ʻoi ka nui o nā nui o nā haʻai kino o loko.

44. Nā waiū, nā mea ʻala a me nā ʻano kau

Aia kahi palena palena o nā lāʻau maikaʻi loa, nā mea ʻala a me nā hā kaukau i manaʻo ʻia no ka hoʻohana ʻana. ʻO ka hapanui o lākou he karapola, ʻaʻohe e mālama i kāu kīʻaha a me ka momona.

ʻO nā hiʻohiʻona o nā panana e pili ana i ka paʻakai, ka pepeke, ke kāleka, kahe, ka cinnamon, ka mustard, a me ka oregano. Ma kēiaʻatikala e loaʻa ʻoe i nā mea kanu nani 10 a me nā meaʻala maikaʻi, aia ka manawa like i ke ola kino loa.