Moa ma le quince - o se fua ma se ata, faʻafefea ona kuka se ipu i totonu o se apa * Crossfit

Moa suilapalapa - 6 pcs.
Aʻa o le faʻaautu - 5-6 cm
Turmeric - ia tofo
Kari e tofo
Paʻepaʻe papaʻe - ia tofo
Kumina - ia tofo
Eleele pepa uliuli - ia tofo
Mea manogi e tofo
Quince - 4-5 pcs.
Aniani - 1-2 pcs.
Lime (sua) - ia tofo
Suauʻu fualaʻau - e tofo ai (mo le falai)
Masima e tofo i ai
Vai - e fia e manaʻomia
Greens - ia tofo (mo le tautua)
O tamato tamato - ia tofo (mo le tautua)

Protein 11.1 g
Gaʻo 8.4 g
Karbohidate 4.7 g

Matou te aumaia ia te oe se faigofie faigofie laʻasaga-lea ata fua mo le kukaina o moa ma le quince i le fale.

Auaunaga Per Ipu: 6 Auaunaga.

Faatonuga i lea laasaga ma lea laasaga

Moa ma le quince o se aano ose meaʻai ma se maloloina itu ipu. O aano o moa o loʻo i ai le tele o mea aoga: vitamini (C, E, A, B vaega), micro- ma macroelements (magnesium, sodium, chlorine, iron, zinc, potassium ma isi), amino acid. Ae e toetoe lava a leai ni gaʻo ma kolesterol.

E i ai sina laʻititi gaʻo i moa, o se mea lelei tele meaʻai mo i latou o loʻo paʻu le pauna ma tagata afeleti, faʻatagaina oe e lagona le faʻamalieina ma faagalo le lagona o le fiaʻai mo se taimi umi.

O le Quince e tai tutusa ma le apu, ae sili ona suamalie pe a maeʻa togafitiga vevela, ona ua suamalie ma vaivai, ua le toe maua. O fualaʻau e tau i meaʻai meaʻai, e leʻo iai ni gaʻo, kolisi ma leai se sodium. Faʻatasi ai ma mea aoga o le anti-inflammatory (o le faʻaaoga masani o le ki i le faʻateleina o le puipuiga), meaʻai (o le fualaʻau o loʻo iai alava o meaʻai e fesoasoani e faʻaititia ai le mamafa), vailaʻau (polyphenols o loʻo i totonu o le poloka poloka poloka fua, faʻatelegese lemu le faʻagasologa), ma le fualaʻau fesoasoani i le faʻaleleia atili o le galuega o le digestive tract ma le soifua maloloina o le neula tino.

Taulaʻi i luga o se laʻasaga ma lea laasaga ata fua mo le saʻo sauniuniga o se ipu i totonu o se apa.

Laasaga 1

Saunia mea manaʻomia e ala i le tuʻuina o soʻo se mea e te manaʻomia, e aofia ai mea manogi, i luga o lau galuega. Fufulu ma faamamago suilapalapa moa.

Laasaga 2

O le aʻa o le ila e tatau ona fofoeina, fufuluina, mago ma olo i luga o se palapala magala. Lafo le falai ma sina tamaʻi suauʻu fualaʻau i le ogaumu ma faʻamama. Ona faʻataʻamilo lea o fasi moa ma falai ia seʻi lanu enaena auro i itu uma.

Laasaga 3

Faʻasao le aniani mai le paʻu, fufulu, faʻamago ma tata lelei. Lafo le aniani i se isi vavaeese ma le suauʻu fualaʻau vevela. O le fualaʻau e tatau ona falai seʻia oʻo ina malamalama ma malamalama lanu auro.

Laasaga 4

Ona faʻaopopo lea o le ginger grated ma mea manogi uma (curry, kumina, papaʻe ma le uliuli pepa, turmeric ma isi). Uunaia ia salalau tutusa. E mafai foi ona e faʻaopopo sina masima e tofo ai.

Laasaga 5

Liligi le aniani spiced i le vai ina ia opeopea fualaʻau fualaʻau. Tuʻu le afi i lalo.

Laasaga 6

Fufulu lelei le quince ma oti i totonu tina. Oti ese le autu. Lafo atu se isi kesi ma se tamai laʻau fualaʻau i le ogaumu ma enaena māmā le fualaʻau. E tatau ona faʻamaluluina ma maua se laʻititi "blush".

Laasaga 7

Faʻaliliu le aano falai ma quince i totonu o se koneteina ma aniani ma vai. Faʻaauau le kuka i luga o le vevela maualalo seʻia maeʻa uma mea kuka. E tusa e 20-30 minute le umi. A maeʻa le taimi atofaina, tape le vevela, ae tuu le ipu inu mo le sefulu minute.