Me pēhea te ki te faaineine i te ranunga kaimoana?

Kei te tino kaimoana Fresh i titiro hoki ratou painga hauora. Iwi e whakamahi ia ratou i nga ra katoa, arahi i te āhua noho hauora me te ora roa. Prawns, tuna, haramono me te kaimoana e nui i roto i te waikawa omega-3 fatty, pūmua, huaora A, E me te D, me te kohuke faufaa pērā i iodine me te selenium. Omeka-3 fatty acids whakaiti i te tūponotanga o te mate Cardiovascular me te rumati, te āwhina ratou ki te ārai i te hanganga o te pukupuku. Kei te whakaaro painga mō te iwi ki te mate ngakau coronary kai kaimoana, pērā i hāmana, rua te wiki, ki te tāpiri omega-3 fatty acids i roto i te kai. He maha tohutao me tohutohu, na nga raruraru i rite i kaimoana ranunga, e kore e ara.

Hei tauira, ka taea ki te tunu i te matotoru mōkihi hupa kaimoana tio reka. I 375 karamu, i reira he kōeke, ngū, wheke, kuku, me te peehia kai pāpaka. Hupa Me atu he pēkana me te waiu. Ko te ngāwari tētahi atu rihi o kaimoana ranunga, e tunu - te reira parāoa rimurapa ki te ranu reka. pākēti kohuatia. I roto i te parai kōrori i te aniana, te kāriki, kaimoana, Pātira (hou ko pai!), Pepa oporo Stuffed. Tāpiri i te kirīmi me te waina ma maroke. Konatunatua ka mahi i runga i te rimurapa kohuatia.

tunu 1

whakaahua ana tētahi atu tunu faahiahia me pehea ki te tunu i te ranunga kaimoana ki te heihei. Tikina he rihi Spanish tino reka, he reira pai mo te huinga o te huinga o ngā hua:

• 20 kūtai;
• 10 te kōeke nui e purea;
• 2 tihorea ka tapatapahi mowhiti wheke nui;
• 2 punetēpu o te hinu oriwa;
• 2 kg o kohuatia heihei (wheua kahore kiri);
• 3 cloves karika (miro tapahia);
• 1 pepa pere whero (tapahia ki takai);
• 2 tōmato (tapaono);
• 3 kapu roa-witi raihi ma;
• 1 tīpune paprika;
• 1 timonga hapirone;
• 1 kapu pī matomato.

I roto i te kōhua o te wai tote tunu i te kuku noa whakatuwhera ratou. Tatau i te wai, emit kuku katia. I roto i te kohua motuhake ki tote wai, me te kohuatia te kouraura wheke noa meinga ratou puatakore (4 meneti). tangohia inu. Waikōhua, he paraipanatia nui i roto i te hinu oriwa, takoto atu nga mongamonga heihei, ka parai kia maoa me te parauri koura. Tangohia i roto i nga mongamonga heihei, me te whakaturia peka. I roto i te taua paraharaha kōrori i te karika, te pepa, me te tōmato poro noa he ngohengohe ratou. Figure rite ki he hapirone, me te pepa whero i roto i te 3 kapu wai tote mahue i muri i ngā kaimoana tunu: mau mai ki te whewhe, hipoki ki te taupoki, me te Bates ahi. Cook 50 meneti ranei kia maoa te raihi me te ka i konatunatua ki te pī. Horapa atu te raihi i roto i te rihi nui, a tawhio noa tohatoha huawhenua pahuhu, heihei, kōeke, kuku. Mahi atu wera.

tunu 2

I roto i tenei tohutaka, whakamārama ana me pehea ki te tunu i te ranunga kaimoana ki bass te moana , me te tuna. hua e hiahiatia ana:

• 3 punetēpu o te hinu oriwa;
• 1 riki nui, tapaono;
• 2 zubochka kāriki, tapatapahi rawa miro;
• 1 tea koko o te pepa pango;
• 1 kāreti kapu, kuoro i runga i te grater makaka;
• 4 kapu o te wai;
• ½ kapu pī matomato ;
• 12 kuku Tuarua (tuku);
• 20 prawns;
• 150 go o awhi tuna, tapahia ki poraka o 1.5 cm;
• 250 go o kōeke reo;
• hupa ika 4 kapu;
• 3 kapu raihi maoa;
• kua tapahia 375 g perch aho ki poraka o 1.5 cm;
• 250 go o mowhiti wheke te pure tapahia tinana (paku neke atu i te 5 mm whanui) whakanohoia katoa kawekawe;
• 1 kapu kōwhai pepa pere.

te tahu hinu oriwa te i roto i te paraipanatia, kōrori te riki i roto reira i te meneti, me te tāpiri i te karika. Oho te ranunga tonu meneti 2. Horahanga kāroti, pī, pepa, me te tonu i whakaoho mo te atu meneti 2. Nekehia ki te kohua. i honoa Water, pipi, prawns, awhi tuna, kōeke toharite, hupa ika, awhi perch, ngū ki kāwai. Hipokina te paraharaha. Cook (wā whakaoho) tae noa ki kaimoana tunua, e kore neke atu i te 5 meneti. Horapa maoa raihi me pepa. Whakaohokia, mahi ki te tepu.

tunu 3

Me pēhea te ki te faaineine i te ranunga kaimoana i roto i te huamata o te kaimoana whakauru, ko Rotongaio? Ehara i te mea uaua, engari e hiahia ana koe i te kai e whai ake nei:

• 500 go o awhi tuna, tapatapahi ki steaks ki te matotoru iti iho i te 2 cm;
• 12 nui shrimp tihorea raw;
• 5 rau rētihi;
• 1 katohia mai arugula;

mo te wai whakapūkara:

• ½ kapu o te hinu oriwa;
• ¼ kapu balsamic winika;
• 2 punetēpu winika waina ma;
• 1 koko o shallots, tapatapahi rawa;
• 1 koko o te pua nani Dijon ;
• 1 koko tapatapahi rau thyme hou;
• ¼ punetēpu o te tote.

Whakapaia te wai whakapūkara: I roto i te peihana iti, uru nga kai katoa wai. steaks Tuna me te kōeke nui i konatunatua ki te wai whakapūkara pai ¼ kapu. kia tino hipokina Kaimoana ki te wai. Hipokina ki te taupoki, me te waiho i roto i te pouaka mo te haora. tunutunu waikōhua, i runga i te wera reo, kōrori ai i runga i ngā taha e rua o meneti steaks tuna 5. Horahanga te kōeke me te haere tonu ki te tunu hoki e pā ana ki 15 meneti Shrimp kaimoana kia māwhero, a kei te ngāwari wehea tuna ki nga wahi takitahi ki te marau. Horahia e rētihi i runga i to ratou ika, ki te tapahia ki mongamonga me kōeke, tauhiuhia ki te toe (kore whakamahia mō te marinating) kakahu, te whakapaipai ki te katohia mai o arugula me te mahi.

He torutoru tohutohu whānui i runga i te āhua o ki te tunu Molotov kaimoana:

1. he tika Kaimoana i mua i te faaineineraa horoi ki te wai matao.
2. kia kaimoana pūkarakara te paemahana o wai whakapūkara i muri i tenei tukanga, me maka atu koe ki te karo contamination ki microorganisms pathogenic.
3. e kore e taea e Kaimoana waiho i te pāmahana rūma mō neke atu i te 30 meneti, mai he tika mo te tupuranga o te huakita kino enei tikanga.
4. Hoki ika ma e taea te mahi ki te waina ma, me te tunu i te reira ki te thyme.