Huawhenua kohuatia ki te kāpeti - whai hua, me te reka

Girls, kotiro, wahine. Na inaianei, rawa, me tamariki, ko eé, tangata. Katoa o tatou, i te wa wa ki, noho tatou i roto i te mau mana'o pouri me te tau'a. I maoro te raumati, hararei, rangatōpū, te rā. He mea tika ki te titiro i te pai, engari pahuatia te hunga toka anō te huru. Na, inaianei e taea e koe te mea poroporoaki ki kirokaramu reka. Ko te mea ngaro, ko te kuware kohuatia huawhenua ki kāpeti - ko te raau rapaau no te koutou whakapawera tenei.

I roto i te ao i teie mahana, ina kua meinga te ahua mo "pupiti i" ahua te täkupu o te ora, kia mau tou taimaha i roto i te tino whāiti anga o tamata mea katoa. maha uta hapori fakato'u'osi iwi hanganga, me he tokomaha e takoha ki te haapa'oi ki te waehere kakahu e tāuta i roto i ngā rōpū, a titau i te reira hanganga ture katoa hou infuse te ora ia rā. A i roto i te hononga ki te mātauranga o te taupori, e whakaaro atu me te atu iwi e pā ana ki te ara hauora o te ora, a ka rite ki te toronga o te kai whai hua, me te hauora. e hiahia ana matou ki te kia sporty, pīrahi me taitamariki, me tino nui hauora. Na reira kia mataara tona ahua. E mea pinepine pohehe a te mea te reira ki a tatou e hiahia nui utu rauemi i runga i te kai iti-pūngoi, pērā i kuku tāwāhi me tio, ki te ngaro o kirokaramu te tokorua. Ko he nui ofi me atu ahuareka te pono. Ko te rārangi o huawhenua ka kia miharo koe o tona wātea, ara, e mea ahau, tona mua. kia rerekē huawhenua huinga i runga i te tau takoto o etahi hua rānei, engari te hawhe tuarua o te raumati me te ngahuru, ko te taonga i roto i te huawhenua katoa i roto i te kororia tonu, kia ai koutou whakaaro, me te kai ki te hauora o koutou.

Ki te tunu i kohuatia ra huawhenua ki te kāpeti, Me matou nga hua e whai ake nei: 50-70 karamu o te hinu huawhenua, zucchini zucchini - 300-500 karamu o kāreti - 100-150 karamu, riki - 100 karamu. Tōmato pepa whero - 400 karamu, kāpeti - 300 karamu o te karika - 30 karamu, otaota, te tote, mea kakara.

Kei roto huawhenua katoa te rota o ngā rōpū rerekē o huaora: A, B, C, E, carotenoids, moroiti, me ngā āhuatanga tonotono e ārai mate kiri o ngā pūnaha whēkau rerekē hei wāhanga o whākōkī me hormones. antioxidants Natural whakaiti nga pānga kino o te Radicals free e renders taea te ātete o te kaiao ki ngā pūtau matepukupuku. He Vegetables ano rawa taonga i roto i te muka, he reira pai mō te nakunaku noa, me te pure i te tinana. mau horo'araa reka o te natura e haamou i tāoke, a e tika ana ki te ihirangi caloric iti, te tiaki i tatou i te opue. Kei Cabbage he rota o te wai me te muka, me te waikawa Taratana e fakafaingata'a'ia'i tukatuka me te absorption o te warowaihā, i atu kaimahi ki te tīmata i te taimaha ngaro hāngū.

Me pēhea te ki te tunu i te kohuatia ki te kāpeti? Ki te mahi i tenei, me horoi e koe i te kāpeti i te rau o runga, horoi i raro i te wai rere, tukua te wā ki te maroke. Minita tapatapahia e te ringa ki te hoari koi mau he pūtukatuka kai ranei. Hoatu i roto i te paraharaha ki te raro matotoru (oko ki taiepa matotoru ranei) i runga i te ahi iti, tāpiri hinu huawhenua, ka kia mohio ki te taupoki ana. Korohū mō te 7-10 meneti, tahuri me te faka'ehi'ehi mei e piripiri. Zucchini tapahia ki poraka kikokore, tāpiri ki te kāpeti. Ki te zucchini iti, me te hou, e kore e taea te horoia ratou i te kiri, me te purapura. Horoi a tapatapahia te kāreti i runga i te grater ki rua nui. Riki tapahia ki poraka reo, tāpiri i te huawhenua tapatapahi katoa i roto i te peihana, me te korohū mō te 12-15 meneti. Tōmato tapahia poro, huri paraoa maripi karika, ranunga o kakara, me te tote. hoatu matou he wa o te 10 meneti ki te tuku i te wai tōmato, me te tāpiri ki te papatipu huawhenua. Hipokina ki te taupoki, me te korohū mo tetahi 5 meneti ki te whakarite kia hua katoa tamarûhia ka kia te wai. 2 meneti tāpiri te kumine tapatapahi me te pāhiri.

Ki te kitea e koe koe i roto i te herehere tino te nui o te kai, e taea te maoa te kohuatia huawhenua ki zucchini kahore karika. He mea tika ki te whakakapi i te reira ki te herewi pakiaka (mai he hiahia tonu karika, a ka hiahia tatou enei ponana kotahi ano ngau kia whakaiti). kia tukua kāpeti kohuatia huawhenua i roto i te puka wera rite he rihi motuhake, ranei rite te ke ngaohi mo tīmata kai. Taua huawhenua whakauru taea te whakatotoka ana hua pūkenga i roto i te puka raw, ka ka kia koe tau katoa a tawhio noa, ki te Pāhewa ki mau horo'araa ngahuru ratou. Ki te hiahia koe, kohuatia huawhenua ki te kāpeti me te taea te mahi pera he kakahu mo te borscht. Whakamātau a kahore e ora.