No ka moʻomeheu o ka Hikina Hikina a me ʻApelika ʻĀkau, he ala maikaʻi kēia kīʻaha hua manu poached e hoʻomaka i ka lā a leʻaleʻa paha i ka brunch.
ʻO nā hua moa i ʻauʻau ʻia i loko o ka ʻuala ʻōmato me nā mea ʻala wela e like me ke kumino, keleka a me ka hoʻoulu ʻana o ka harissa, he aha ka wai o kou waha?
Inā makemake ʻoe i nā hua wai, hiki iā ʻoe ke hoʻemi i ka manawa kuke i hoʻokahi a ʻelua mau minuke, ʻoiai ʻo ka ʻai ʻana i nā hua e hoʻonui i ka manawa i hoʻokahi minuke.
E hoʻohui i nā meaʻai o kāu koho i kēia meaʻai ʻono. Hoʻohana maikaʻi ʻia ka pā paʻi hou, ka cheese feta, a i ʻole cilantro.
ʻO kēia meaʻai shakshuka:
- ʻAnoʻi
- Hooluolu.
- ʻono
- ʻOluʻolu
ʻO nā mea nui:
- Nā pua.
- ʻO ka hoʻoulu ʻana o Harissa.
- ʻAilika Avocado.
Nā Pono Pono:
- Pepa.
- Pepa ʻeleʻele.
- Pepa ʻulaʻula.
3 Nā Pono Ola o kēia ʻai Shakshuka
# 1: kākoʻo i ka hakakā ʻana i ke kanesa
ʻO kekahi o nā mea maikaʻi loa e hiki ai iā ʻoe ke hana no ka pale ʻana i ka maʻi ʻo ka hoʻomaʻemaʻe ʻana i kāu meaʻai. Inā ʻoe e ʻimi nei e pale i ka maʻi metabolic, ka maʻi puʻuwai, a i ʻole ka maʻi kanesa, hiki ke ʻike pinepine ʻia nā aʻa o ke olakino ma kāu pā.
ʻO ka ʻai ʻana i nā ʻano mea kanu hou he ala maikaʻi loa ia e hōʻoia i ka loaʻa ʻana o kou kino i nā meaʻai e pono ai. A ʻo nā mea kanu a me nā mea kanu i hoʻokomo ʻia i loko o kēia ʻano meaʻai e hoʻolilo iā ia i mea waiwai olakino.
ʻO Kale, ʻo ia hoʻi, ua hoʻopiha ʻia me nā pūhui e hakakā ana i ka maʻi kanesa. Ua aʻo ʻia nā huaʻai cruciferous, ma ke ʻano laulā, no ko lākou hiki ke anticancer, e komo pū me ka maʻi maʻi a me ka colorectal cancer ( 1 ).
He kumu waiwai ʻo Kale o ka sulforaphane, kahi pūhui i aʻo nui ʻia no kāna hana anticancer. ʻIke ʻia e hoʻololi i ka make ʻana o ka maʻi maʻi, keʻakeʻa i ka laha ʻana o nā maʻi maʻi, a pale pū i kou kino mai nā carcinogens. Eia kekahi, loaʻa iā ia ka hana antioxidant, e kōkua i kou kino e hakakā i ke kaumaha oxidative ( 2 ).
# 2: Kākoʻo i ke olakino lolo
Ma waho aʻe o ka lilo ʻana i kumu maikaʻi o ka protein, loaʻa nā hua i ka choline, kahi meaʻai pono no ke olakino lolo. ʻO ke kikoʻī, ʻo ia ka yolk o ka hua i loaʻa ka choline.
He kuleana ko Choline i ke ʻano o nā membrane cell a me ka synthesis o nā neurotransmitters. He mea koʻikoʻi no ka hoʻomohala ʻana i ka lolo i nā pēpē a me nā keiki liʻiliʻi ( 3 ).
He hale kūkulu ia o ka neurotransmitter acetylcholine, e pili ana i ka hoʻomanaʻo, ka naʻau, a me nā hana koʻikoʻi ʻē aʻe o ka ʻōnaehana nerve. 4 ).
Ke nānā nei nā noiʻi hou i ka choline ma ke ʻano he meaʻai e kōkua i ke kaua a pale ʻana paha ʻO ka maʻi Alzheimer ( 5 ).
# 3: hoʻomaikaʻi i ke olakino naʻau
ʻO ke aʻo ʻana o nā pūlima he manaʻo kahiko e ʻōlelo ana ua like nā meaʻai a me nā mea kanu me ka ʻāpana o ke kino a lākou e ho'ōla ai. No ka laʻana, ʻano like ke ʻano o ka walnuts me ka lolo, no laila pono lākou i nā ʻano hoʻōla no ka lolo.
ʻO nā ʻōmato kekahi meaʻai ʻē aʻe i ʻōlelo pinepine ʻia i ka wā e kūkākūkā ai i ke aʻo ʻana ma muli o ko lākou ʻano puʻuwai. ʻAʻole wale ma muli o kona ʻulaʻula, akā inā ʻoki ʻoe i ka tōmato i ka hapalua, e ʻike ʻoe i ʻehā mau keʻena like ʻole, like loa me nā keʻena o kou puʻuwai.
Maikaʻi a maikaʻi kēlā, akā ʻo ka mea hoihoi loa i kēia kumumanaʻo ʻo ka ʻoiaʻiʻo he meaʻai maikaʻi loa nā tōmato no ke olakino cardiovascular.
Loaʻa i nā tōmato kahi phytonutrient i kapa ʻia ʻo lycopene. Hana ʻo Lycopene ma ke ʻano he antioxidant a hiki ke pale aku i ka a maʻi hohola. Hōʻike nā noiʻi aia kahi pilina ʻokoʻa ma waena o nā pae lycopene i loko o ke koko a me ka pilikia o ka hōʻeha puʻuwai, me nā haʻahaʻa haʻahaʻa e hoʻonui ai i ka pilikia ( 6 ).
Eia kekahi, hōʻike ka noiʻi e pili ana ka ʻai ʻana i nā tōmato me ka haʻahaʻa haʻahaʻa o ka hoʻokumu ʻana o ka plaque i loko o ke kanaka. A ma nā haʻawina holoholona, ʻo ka ʻai ʻana i ka lycopene i hopena i nā pae haʻahaʻa o ka LDL cholesterol ( 7 ).
He 30 mau minuke keto shakshuka
Hiki ke hana ʻia kēia shakshuka i loko o ka skillet maʻamau a i ʻole ka hao hao.
Inā makemake ʻoe e hoʻohui i nā mea ʻono hou aʻe, hiki iā ʻoe ke kāpīpī i kahi cilantro hou a i ʻole feta ma luna ke mākaukau e lawelawe.
- Ka Hoʻomoe: 5 minutos.
- Ka manawa e kuke ai: 20 minutos.
- Huina manawa: 25 minutos.
- Nā Hana Hana: 4.
Nā meaʻai
- 1 punetune o ka aila avocado.
- 2 ʻāpana bele ʻulaʻula, ʻoki ʻia
- ½ aniani melemele waena, ʻoki ʻia.
- 3 kīʻaha kale ʻoki ʻia, ʻoki ʻia
- 2 punetēkē hoʻolāʻau harissa.
- 2 teaspoon o ka pauka kālika.
- 2 teaspoon o ke kumino.
- ½ teaspoon o ka paʻakai kai.
- 2 punetēpē paʻi kōmato.
- 2 punetēpō o ka wai.
- 4 hua nui mai nā moa manuahi.
Nā kuhikuhi
- I loko o kahi skillet nui ma luna o ka wela wela, e hoʻohui i ka ʻaila avocado.
- I ka wā wela, e hoʻohui i ka bele, ka ʻakaʻaka a me ka sauté no 5 mau minuke a i ʻole a ʻala.
- E hoʻomoʻi i ka kale a me nā meaʻala, a me ka paʻi'ōmato a me ka wai, e hoʻoulu a hiki i ka huiʻana. E hoʻomoʻa no 5 mau minuke, a laila e hoʻemi i kahi simmer.
- Puna i loko o nā ʻāpana ʻehā a hoʻohui i kēlā me kēia hua i ka ʻuala, kāpīpī me ka paʻakai hou aʻe a kuke i uhi ʻia no 5 mau minuke, a i ʻole a moʻa nā hua e like me ka makemake.
- E hoʻokaʻawale i XNUMX mau ʻāpana, ma luna me ka Keto Hot Sauce, a lawelawe.
Nutrition
- Kālā: 140.8.
- Momona: 8.5.
- ʻAi-kaloli: 6.25 Pūleapohola upena: 3.76 g.
- Kapua: 2.5.
- Kumuʻiʻo: 57,5 g.
Hoʻopiliʻia nā Palabras: maʻalahi shakshuka.