Aia kekahi mea hōʻoluʻolu e pili ana i kahi kīʻaha nui o ka moa holika a me ka sopa halo.
A inā ʻoe e ʻimi nei i kahi meaʻai maʻalahi, ʻo kēia sopa koke ka ʻaina ahiahi pule pule me 10 mau minuke o ka manawa hoʻomākaukau.
Inā ʻaʻohe āu ipu ʻaʻa koke, mai hopohopo. Hiki nō hoʻi iā ʻoe ke hoʻohana i ka mea kuke lohi a i ʻole e hoʻokomo i nā mea a pau i loko o ka ipuhao nui ma luna o ka wela wela.
Hiki ke hana ʻia kēia sopa momona me ka waiu ʻole ma ka hoʻololi ʻana i ka ʻaila kawa me ka ʻaila niu. No ka hoʻohui ʻana i kahi ʻōmaʻomaʻo hou aʻe, e kāpīpī i ka pā paʻi hou ma luna.
ʻO kēia mea ʻai moa sopa koke.
- Wela.
- Hooluolu.
- Kalima
- ʻono
ʻO nā mea nui:
ʻO nā mea koho koho.
- Nā umauma moa.
- Kilima mānoanoa.
3 Nā Pono Ola o kēia Moʻa a me ka Sopa Hao
#1: He waiwai ia i nā antioxidants
He ʻāpana koʻikoʻi nā antioxidants o ka ʻōnaehana pale o kou kino. ʻO ke ola o kēlā me kēia lā e hoʻoulu i kekahi pae o ka pōʻino oxidative. ʻOiai he mea hoʻoweliweli paha kēia, he mea maʻamau ia a ua mākaukau kou kino e lawelawe.
Eia nō naʻe, hiki mai nā pilikia ke hoʻohui ʻole ʻia nā kaʻina hana oxidative kūlohelohe i loko o kou kino me nā antioxidants e mālama ai iā lākou.
ʻO ke ala maikaʻi loa e loaʻa ai nā antioxidants? Ma o ka ʻai ʻana.
Ua lilo nā ʻonika i kumu maikaʻi loa o nā antioxidants ( 1 ). He waiwai nui lākou i ka flavonoid quercetin, i ʻike ʻia no kona hopena i ka mumū a me ka pale ʻana. Ua aʻo ʻia ʻo Quercetin no ka nui o nā hopena maikaʻi, me ka anticancer, anti-inflammatory, a me antiviral ( 2 ).
# 2: Kākoʻo i ke olakino naʻau
Nui nā ʻike kūʻē a me nā manaʻo e pili ana i ka hopena o ka ʻai i ke olakino o kou puʻuwai. Eia kekahi, ʻike ʻia ka nui o ka huikau e pili ana i ka mea nui o nā māka a ʻo wai ka mea e hana liʻiliʻi i ka pathology o ka maʻi puʻuwai.
Ma waena o kēia huikau ka hoʻopaʻapaʻa cholesterol. ʻO ka mea i maopopo ʻole i ka hapa nui o ka LDL cholesterol wale nō ʻaʻole ia he mea ʻino. Eia naʻe ka LDL kolesterol hiki ke lilo i mea weliweli.
Hōʻike nā noiʻi e hiki i kekahi mau ʻano momona ke pale i ka LDL cholesterol mai ka hoʻohemo ʻana. ʻO ka ʻaila ʻoliva, no ka laʻana, hiki ke hoʻololi i kāna ʻano LDL, e hopena i kahi ʻāpana kū i ke koʻikoʻi oxidative.
Hoʻokumu kēia i kahi ʻāpana antiatherogenic. I nā huaʻōlelo ʻē aʻe, hoʻokaʻawale ia mai ka hoʻoweliweli ʻana i ke olakino o kou puʻuwai ( 3 ).
# 3: he kiʻekiʻe i ka protein
Ua ʻike nā kānaka a pau e hoʻomohala i kahi kino ikaika, pono ʻoe e ʻai i ka protein. Eia naʻe, ʻaʻole ʻike ka nui o ka poʻe he mea nui ka loaʻa ʻana o ka protein no ke kūkulu ʻana i ka pale kino ikaika.
ʻO kekahi o nā mea nui o kāu ʻōnaehana immune ʻike ʻia ʻo T. He kuleana koʻikoʻi nā cell T i ka pale ʻana i ka maʻi bacteria a me nā maʻi maʻi, e waiho ana iā ʻoe i nā maʻi opportunistic i ka wā e emi ai ka ʻai o ka protein ( 4 ).
Hoʻohui hou, hoʻololi nā amino acids i kāu ʻōnaehana pale i nā ʻano kikoʻī kikoʻī. ʻO Arginine, no ka laʻana, he amino acid i hōʻike ʻia e hoʻomaikaʻi i nā mīkini pale i nā poʻe me nā ʻōnaehana pale ʻole ( 5 ).
Me ka hoʻohaʻahaʻa ʻana i ka palekana, pili pū ka lawe ʻana i ka protein haʻahaʻa me ka nāwaliwali o ka ʻiʻo, ka maʻi vascular, a me ka anemia ( 6 ).
ʻO ka mea pōmaikaʻi, hāʻawi kēia Chicken Mushroom Soup iā ʻoe me 33 grams o ka protein i kēlā me kēia lawelawe.
ʻO ka moa haʻahaʻa haʻahaʻa hikiwawe a me ka sopa ʻohu
Inā makemake ʻoe i kahi meaʻai hōʻoluʻolu, maikaʻi kēia sopa moa kalima.
E koho i nā halo āu e makemake nui ai: champignon, baby bella, cremini a i ʻole ka hui ʻana o kekahi mau ʻano.
Inā ʻaʻohe ou manawa e hana ai i ka meaʻai holoʻokoʻa mai ka ʻohi ʻana, hiki iā ʻoe ke hoʻohui i kahi moa i koe mai kahi moa rotisserie.
- Ka Hoʻomoe: 10 minutos.
- Huina manawa: 25 minutos.
- Nā Hana Hana: 5 kīʻaha.
Nā meaʻai
- 4 ʻūhā moa (ʻoki ʻia i loko o nā cubes).
- 1 ½ kīʻaha halo.
- 2 punetune o ka ʻaila ʻoliva.
- 1 onion nui (ʻokiʻoki).
- 3 cloves o kālika
- 2 lau lau
- ʻUi nutmeg.
- 1 paʻakai ka paʻakai.
- ½ teaspoon o ka pepa ʻeleʻele.
- ¾ kīʻaha o ka moa moa (aiʻole ka moa moa).
- ¼ kīʻaha kilika ʻawaʻawa a hoʻohana paha i ka ʻaila niu inā ʻaʻole ʻoe e ʻai i ka waiu.
- 1 teaspoon o ka pauka arrowroot.
Nā kuhikuhi
- E hoʻā i ka Instant Pot a kaomi i ka SAUTE + 10 mau minuke. E hoʻohui i ka ʻaila, ka aniani a me ka ʻūhā moa. E kupa no 3-4 mau minuke a pau ka ʻiʻo. E hoʻohui i nā meaʻai i koe (koe wale nō ka ʻaila kawa a me ka pauka arrowroot). E hoʻopili maikaʻi i nā mea a pau.
- E hoʻopau i ka Instant Pot, a laila e hoʻohuli i ka hana SOUP i +15 mau minuke. Ke kani ka manawa, e hoʻokuʻu i ke kaomi me ka lima. Wehe akahele i ka pāpale.
- E lawe i 2-3 scoops o ka wai mai ka ipuhao a ninini i loko o kahi kīʻaha liʻiliʻi. E hoʻohui i ka pauka arrowroot. E hoʻohui i kaʻaila kawa a hui maikaʻi e hui.
No ka soup mushroom cream, e wehe i ka moa ma hope o ka manawa kuke a hoʻomaʻemaʻe i ka wai a me nā mea kanu. A laila e hoʻohui i ka moa a hoʻoulu e hui maikaʻi i nā mea a pau.
Nutrition
- Nui ʻāpana: 1 kīʻaha.
- Kālā: 241.
- Nā momona: 14 g.
- ʻAi-kaloli: 4 g (Net: 3 g).
- Kapua: 1 g.
- Kumuʻiʻo: 33 g.
Hoʻopiliʻia nā Palabras: meaʻai moa a me nā halo ʻai koke.