John Myers
Introduction: ʻO ka ʻai Mekiko
ʻO ka meaʻai Mekiko kekahi o nā meaʻai kaulana a kaulana i ka honua. He meaʻai ʻono a ʻano like ʻole ia e hoʻolauleʻa ʻia no ka hoʻohana ʻana i nā mea hou, nā mea ʻala wiwo ʻole, a me nā ʻono ʻokoʻa. Hōʻike ʻia ka meaʻai Mekiko e kona koʻikoʻi i nā meaʻai holoʻokoʻa, me nā ʻano huaʻai, nā mea kanu, nā legumes, a me nā kīʻaha. Ua ʻike ʻia kēia meaʻai no ka waiwai o nā meaʻai a pono no ke olakino holoʻokoʻa.
Nā Pono Meaʻai o nā Legumes a me nā Piʻi
ʻO nā pīni a me nā legumes kahi mea nui i ka meaʻai Mekiko a he mea nui ia o ka meaʻai. ʻO kēia mau meaʻai he kumu maikaʻi loa ia o ka protein i hoʻokumu ʻia i nā mea kanu, ka fiber, a me nā ʻakika paʻakikī. He waiwai nō hoʻi lākou i nā huaora a me nā minelala e like me ka hao, ka magnesium, a me ka potassium. Hoʻohana mau ʻia nā pīni ʻeleʻele, nā pīni pinto, nā moa, a me nā lentils i nā kīʻaha Mekiko e like me ka soup pi, stews, a me ka tacos.
ʻO nā hua hou i ka ʻai Mekiko
ʻO nā hua hou he mea nui ia o ka meaʻai Mekiko, a ua ʻike ʻia kēia meaʻai no kona hoʻoikaika ʻana i ka hoʻohana ʻana i nā meaʻai o ka wā a me nā mea ʻai kūloko. ʻO nā huaʻai a me nā mea kanu e like me nā tōmato, nā avocados, nā aniani, a me nā pepa i hoʻohana mau ʻia i nā kīʻaha Mekiko. He waiwai kēia mau meaʻai i nā meaʻai e like me nā huaora A a me C, fiber, a me nā antioxidants. ʻO ka hoʻohana ʻana i nā hua hou i ka meaʻai Mekiko ʻaʻole e hoʻonui i ka ʻono o ka meaʻai akā hāʻawi pū kekahi i nā pono olakino he nui.
ʻO ka mana o ka avocado i ka ʻai ʻo Mekiko
ʻO ka avocado kahi mea nui i ka meaʻai Mekiko a hoʻohana ʻia i nā kīʻaha like ʻole e like me guacamole, salakeke, a me nā tacos. He momona kēia hua i nā momona maikaʻi, fiber, a me nā meaʻai pono e like me ka potassium a me ka huaora K. Ua hōʻike ʻia ka ʻAvocado i nā pono olakino he nui, e like me ka hoʻēmi ʻana i ka mumū, ka hoʻomaikaʻi ʻana i ke olakino o ka naʻau, a me ke kōkua ʻana i ka mālama kaumaha. Hoʻohui ka hoʻohana ʻana i ka avocado i ka meaʻai Mekiko i kahi ʻono kūʻokoʻa a hāʻawi i nā pono meaʻai he nui.
ʻO ka waiwai ʻai o nā tortilla kulina
ʻO nā tortilla kānana he mea maʻamau i ka meaʻai Mekiko a he ʻoi aku ka maikaʻi o ke olakino i nā tortilla palaoa. Hana ʻia kēia mau tortillas mai ke kulina palaoa holoʻokoʻa a he kumu maikaʻi ia o ka fiber, protein, a me nā meaʻai pono e like me ka magnesium a me ka potassium. ʻAʻole lākou i ka gluten-free, no laila kūpono lākou i ka poʻe me ka gluten intolerance a i ʻole ka maʻi celiac.
ʻO nā pono olakino o nā mea ʻala i ka ʻai Mekiko
ʻIke ʻia ka meaʻai Mekiko no kāna mau ʻono wiwo ʻole a ʻokoʻa, mai ka hoʻohana ʻana i nā mea ʻala like ʻole a me nā mea kanu. ʻO nā mea ʻala e like me ka kumini, ka pauka chili, a me ka oregano ʻaʻole i hoʻonui i ka ʻono o ka meaʻai akā hāʻawi pū kekahi i nā pono olakino. He waiwai kēia mau mea ʻala i nā antioxidants, hiki ke kōkua i ka hōʻemi ʻana i ka mumū a hoʻomaikaʻi i ke olakino holoʻokoʻa.
ʻO ka ʻiʻo i hoʻopaʻa ʻia i ka protein a me ka iʻa i nā meaʻai Mekiko
Hoʻohana mau ʻia ka ʻiʻo a me ka iʻa i ka meaʻai Mekiko a he kumu nui ia o ka protein. Hoʻohana mau ʻia ka pipi, ka moa, ka puaʻa, a me ka iʻa i nā kīʻaha Mekiko e like me nā tacos, burritos, a me nā stews. ʻO kēia mau meaʻai kahi kumu maikaʻi loa o ka protein, ka hao, a me nā meaʻai pono e like me ka huaora B12 a me ka omega-3 fatty acids.
ʻO ke kuleana o ka dairy i ka ʻai Mexican
Hoʻohana pinepine ʻia nā huahana dairy e like me ka cheese a me ka yogurt i ka meaʻai Mekiko a he kumu maikaʻi loa ia o ka calcium, protein, a me nā meaʻai pono. Hoʻohana ʻia kēia mau meaʻai i nā kīʻaha e like me quesadillas, enchiladas, a me nā salakeke. ʻO ka hoʻohana ʻana i nā huahana waiu i ka meaʻai Mekiko e hāʻawi i nā pono olakino he nui, me ka hoʻomaikaʻi ʻana i ke olakino iwi a me ke kōkua ʻana i ka hoʻokele kaumaha.
ʻO nā pono o Salsa a me Guacamole i ka meaʻai Mekiko
ʻO Salsa a me guacamole nā meaʻono kaulana i ka meaʻai Mekiko a ua hanaʻia mai nā mea hou e like me nā'ōmato, nā aniani, ka avocado, a me ka cilantro. He haʻahaʻa kēia mau meaʻai i nā calorie a he kumu maikaʻi ia o ka fiber, antioxidants, a me nā meaʻai pono. ʻO ka hoʻohana ʻana i ka salsa a me ka guacamole i ka meaʻai Mekiko e hoʻohui i ka ʻono i ka meaʻai a hāʻawi i nā pono meaʻai he nui.
Ka Hopena: He ʻai meaʻai a me ka ʻono
ʻO ka meaʻai Mekiko kahi meaʻai momona a me nā meaʻono i waiwai i nā mea hou, nā meaʻala wiwoʻole, a me nā meaʻono likeʻole. Hoʻomaopopo kēia meaʻai i ka hoʻohana ʻana i nā meaʻai holoʻokoʻa, e like me nā huaʻai, nā mea kanu, nā legumes, a me nā kīʻaha. He meaʻai ia e pono ai ke olakino holoʻokoʻa a hāʻawi i nā pono olakino he nui. Ma ka hoʻokomoʻana i kēia mau meaʻai i kāuʻai, hiki iāʻoe keʻike i nā meaʻono maikaʻi aʻohi i nā pono kūpono o ka meaʻai Mexican.
