Ko tenei mahinga tere-tere, tino -wari ngawari mo te waatea, ko te kawhe- kohia te kokorokai wera he mea pai mo te koko nohopuku i te tari, i runga i te haerenga haerenga, i tetahi atu waa kaore koe e uru ki te kati.
Mena ka whakamahere koe ki te inu i te nuinga, ka taea e koe te whakauru i nga kai maroke i mua i te wa. Whakamoemitihia te konupae wera wera i mua i to maatau i ia mahi.
He aha e hiahia ana koe
- 1 kapu waiu (ranei
- me te wai)
- 1 e mahi ana i te koko kokoroti tiakarete
- 1 te mahi tonu i te kawhe
- 1/2 tīpune
- te hinamona
Pehea ki te Hanga
- Kawea mai te wai hei whakaheke. (Ki te mea kei roto koe i tetahi tari, i tetahi atu waahi ranei kaore he pungarehu, whakamahia te mahinga "Te Inu." Ki te noho koe i te puni, kawea mai ki te whakakotahi i runga i te ahi.)
- Whakaritehia te koko koko me te kawhe kawheti i nga moni mo te mahi kotahi (kia rite ki te tohutohu a ia) ki roto i te putea kore.
- Tāpirihia te hinamona ki te koko, ka whakaoho i te iti o te miraka hei hanga i te whakapiri. (He maatau ake tenei ki te mahi i te toka kaore i te koko.)
- Whakapikihia te toenga o te miraka, me te whakaoho i a koe e haere ana.
- Mahi i te wera.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 856 |
| Katoa te wai | 53 g |
| Te momona | 31 g |
| Ko te wai kore | 16 g |
| Cholesterol | 6 mg |
| Te konutai | 120 mg |
| Ngā harotihāhā | 79 g |
| Piri Kai | 16 g |
| Pūmua | 15 g |