ʻO nā fillets Herring i hoʻomoʻa ʻia me ka ʻiole
Nā hiʻohiʻona
- Waihoʻoluʻu:ʻUlaʻula, Melemele, ʻŌmaʻomaʻo
- ʻOno:He hui pū ʻana o ka herring a me ka ʻiʻo capelin me kahi waihoʻoluʻu hoihoi, hou akā ʻaʻole iʻa, he ʻano maha-papa, ʻoluʻolu a ʻono.
- Meaʻai:ʻO ka herring, waiwai i nā phospholipids, he hopena mana kona i ke olakino cardiovascular, e hoʻohaʻahaʻa mālie ana i ke koko a hoʻolohi i ka wikiwiki o ka atherosclerosis, a he hopena maikaʻi hoʻi i ka ulu ʻana o ka lolo o ka pēpē i ka wā hāpai; eia kekahi, hiki i ka nui o ka calcium o ka herring ke pale i ka osteoporosis.
ʻO ka ʻiʻo Capelin, waiwai i nā minelala, nā mea trace a me ka protein, he hopena maikaʻi kona i ke olakino ʻili a me ka mālama ʻili. Loaʻa iā ia ka hopena o ka hoʻomaʻemaʻe ʻana i ke akepaʻa a me ka wehe ʻana i ke ahi a me ka hoʻomālamalama ʻana i nā maka, ʻoi aku hoʻi no nā maka o nā keiki liʻiliʻi.
Meaʻai i Manaʻo ʻia
ʻOki ʻia ʻo Hering me ka Sushi ʻiʻo iʻa
E hoʻomākaukau i nā ʻāpana herring hou a hau ʻia me ka iʻa ʻōpae. E hoʻomākaukau i ka laiki sushi, nā pale ʻohe sushi, ka limu a me nā mea hana ʻē aʻe e like me nā pahi, nā ʻōmole a pēlā aku. E kau i nā ʻāpana herring hau ʻia me ka iʻa ʻōpae ma luna o ka laiki palahalaha a ʻōwili a ʻokiʻoki iā lākou me ka ʻaʻahu salakeke, ketchup, ka mea ʻono wasabi, a pēlā aku. A i ʻole e kāwili i nā ʻāpana herring hau ʻia me ka iʻa ʻōpae i loko o ka laiki a waiho i loko o ka ʻōmole e hana i kou ʻano sushi ponoʻī.
ʻOki ʻia ʻo Hering me ka salakeke ʻiʻo iʻa
E hoʻomākaukau i nā meaʻai kai e like me ka sālemona, nā ʻōpae a me nā mea kanu maka e like me ka letuse a me nā lau shiso e kūpono me nā ʻiʻo herring i hoʻopaʻa ʻia me ka iʻa hipa. E hoʻohui i nā mea i hoʻomākaukau ʻia i ka mea ʻono a hui pū no kahi pāʻina ʻono a haʻahaʻa ka calorie kūpono no ka poʻe ma ka ʻai.
