- Polotini 12.9 g
- Gaʻo 6.2 g
- Karbohidates 2.1 g
Matou te aumaia ia te oe le vaʻaiga ma faigofie-i-le fale i le fale laʻasaga lea laasaga ata fua mo moa ma isalaelu ma tamato.
Auaunaga Per Ipu: 6 Auaunaga.
Faatonuga i lea laasaga ma lea laasaga
Moa ma isalaelu ma tamato o se faigofie-e-saunia ma faʻamalieina taumafataga e mafai ona faʻamalosia ma faia oe galo e uiga i le fia 'ai mo se taimi umi. Matou te fautuaina le faia o moa tunu tunu ma isalaelu, tamato ma sisi i le ogaumu. E iʻu ina faʻamalieina ma maloloina.
O aano o manufasi o loʻo iai le tele o amino acids ma protein, o le mea lea e masani ona faʻaalia ai le oloa i luga o le lisi o latou e tausisi i mataupu silisili o taumafa tatau. I se faʻaopopoga, o le tuʻufaʻatasiga o aano o manufasi moa e tele i micro- ma macroelements (faʻapitoa lava le phosphorus, magnesium, iron ma potassium), vitamini (faʻapitoa, A, E ma le kulupu B). E maitauina e leai lava ni gaʻo i le oloa, o se mea taua tele lea mo tagata taʻaʻalo ma latou o loʻo faʻaalu pauna, ma o le oloa e masani ai foi ona maua ai le metabolism.
Aoga iloa! Moa o loʻo i ai glutamine. O le amino acid e faʻateleina le faʻavaʻa o le musele vave ma sili atu le lelei. Mo lenei lelei, tagata afeleti, aemaise lava, tino tino, masani ona aofia ai moa ia latou masani meaai.
Tatou o ifo i le kukaina moa ma isalaelu ma tamato i le fale. Mo le faʻafaigofieina, matou te fautuaina oe e te mulimulitaʻi i fautuaga o loʻo avatu i lea ata sitepu ma lea laasaga.
Laasaga 1
Oe manaʻomia le amata kuka i le sauniuniga o fualaʻau. Muamua, e tatau ona e fufulu mama le tamato ma isalaelu i lalo ole vai tafe. Ona faʻamamago ai lea. O tamato e tatau ona tipiina i fasi manifinifi, ma le lanumoana - i ni fasi manifinifi.
© dolphy_tv - stock.adobe.com
Laasaga 2
O lenei e tatau ona e saunia le moa aano. Matou te manaʻomia se faʻatumu poʻo se fatafata (muamua fufulu mai ata ma ponaivi, pe a iai). O aano o manufasi filifilia e tatau ona fufuluina, mago, ona tipiina lea i ni fasi vaega, tipi faʻasolosolo ina ia e maua ni avanoa, pei o ni fasi.
© dolphy_tv - stock.adobe.com
Laasaga 3
Le isi mea, e tatau ona e ave se tamai koneteina ma tietie i le tasi fuamoa moa. A maeʻa lena, 'aveʻese ese le 3-4 papala o kaliki, fufulu ma mago. Faʻaaoga se kaliki lolomi e oomi le fualaʻau i totonu o le fuamoa koneteina. I le leai o se mea faigaluega umukuka, o le kaliki o le a tatau ona maeʻa tipiina i se naifi maai.
© dolphy_tv - stock.adobe.com
Laasaga 4
Faʻaopopo lua sipuni susu i le koneteina ma kaliki ma fuamoa. Faalautele ia mea ia seʻia sologa lelei. E aliali mai o se paluga mo le gaina, taʻua o le batter.
© dolphy_tv - stock.adobe.com
Laasaga 5
Sauni ni isi koneteina se lua. I se tasi o ia mea e te manaʻomia sasaa falaoamata saito, ma le isi - falaoa areto. Falaoa moa i le falaoamata, faataavale lelei i le paluga.
© dolphy_tv - stock.adobe.com
Laasaga 6
A maeʻa lena, fufui le mea faigaluega i totonu o le fuamoa ma susu batter.
© dolphy_tv - stock.adobe.com
Laasaga 7
O le aano mulimuli na faʻataavaleina i falaoa.
© dolphy_tv - stock.adobe.com
Sitepu 8
I le taimi e tasi, oe manaʻomia le vaʻaia o eggplants, 'otiʻoti i ni fasi manifinifi. Tuu i latou i luga o se ipu mafolafola ma fufulu fualaʻau aina i itu uma e lua i le suauʻu fualaʻau.
© dolphy_tv - stock.adobe.com
Laasaga 9
Lafo se falai poʻo se pani i le ogaumu. A maeʻa le faʻamafanafana, faʻatulaga mai le lanumoana ma falai seʻia lanu enaena auro. Oe le manaʻomia e faʻaopopo le suauʻu i le falai falai, talu ai o fualaʻau ua maeʻa faʻasusu ma ia.
© dolphy_tv - stock.adobe.com
Laasaga 10
Ona falai lea o fasi fualaʻau i totonu o le paluga seʻia oo i le auro enaena, faʻaopopo le suauʻu fualaʻau i le tanoa ma faʻatali sei susulu Aumai le moa toeititi paʻi. E mafai ona e faʻaopopoina i ai sina suauʻu fualaʻau pe a maeʻa tuʻuina o fualaʻau.
© dolphy_tv - stock.adobe.com
Laasaga 11
Nei e te manaʻomia le aveina o se vevela-tetee baking tao i le ogaumu. Tuu le moa sauni i lalo. Mo fasi taʻitasi, o se fasi fuamoa falai e tuu, ma luga - lua liʻo o tamato.
© dolphy_tv - stock.adobe.com
Laasaga 12
Sosoo ai, ave fou basil, fufulu lelei ma pat mago. Ona saeia lea o greens i laʻau eseese ma tuʻu i luga o avanoa moa taʻitasi.
© dolphy_tv - stock.adobe.com
Laasaga 13
E totoe lava e olo le sisi i luga o le auala faigofie. Fafasi sina vaega o mea e fai ile fasi fasi aano o manufasi.
© dolphy_tv - stock.adobe.com
Laasaga 14
Lafo le moa ma isalaelu ma tamato i le ogaumu, lea na faʻapipiʻi muamua i le 200 tikeri, ma tao mo le sefululima i le luasefulu minute. A maeʻa le taimi atofaina, aveese le fomu mai le ogaumu. Tuu i luga o le laulau mo le lima i le sefulu minute.
© dolphy_tv - stock.adobe.com
Laasaga 15
Ua sauni le faʻapipiʻi moa ma isalaelu ma tamato. Faʻasalalau ia fualaʻau i luga o lettuce laulaau mo se sili atu lelei le tautua. Faʻaopoopoina, oe mafai ona teuteuina le ipu ma fou basil lau i luga. Faia o se soifua maloloina PP taumafataga i le fale faʻaaogaina se laasaga ma lea sitepu ata fua e faigofie pei o le atiina o pene. Olioli i lau taumafataga!
© dolphy_tv - stock.adobe.com