Kayan girke-girke na Locro 

El Kayan lambu Locro Yana da abubuwan da suka gabata kafin Columbia. Kalmar "Locro" ya fito daga Quechua kuma an ce tasa ce ta alloli da ta yi nasarar yaduwa a duk yankin Andean na Kudancin Amirka. Kowace ƙasa tana da bambance-bambancen nata game da abubuwan da aka ƙara, amma koyaushe suna neman adana tushe mai kauri da ɗanɗanon kayan lambu.

Har ila yau, da locro Anyi da kayan lambu Abincin gargajiya ne daga Peru. wanda ya kunshi a miya mai tsami da dankali da kabewaBugu da ƙari, yana da hali na tsaunukan Peruvian kuma musamman sananne a arewacin ƙasar inda aka sani da shi "Locro Arequipeño".

A yau, a ko'ina cikin Peru da kuma musamman a cikin Saliyo yankin, da Locro de Verduras shine miya marar makawa akan menu na iyali, kiyaye al'adar cinye shi azaman appetizer ko kafin cizo, yana da zafi sosai kuma tare da taɓa coriander don haɓaka ɗanɗanonta.  

Kayan girke-girke na Locro   

Sinadaran

• 7 matsakaici dankali a yanka a cikin murabba'ai
• 2 tafarnuwa cloves, yankakken yankakken
• 2 tsp. cumin
• 2 tsp. kasa achiote
• 2 tsp. man kayan lambu
• ½ kofin dafaffen wake
• 1 masarar harsashi
• ¼ kilo na wake mai laushi
• ½ kofin yankakken albasa
• ½ kofin yankakken karas
• ½ kofin yankakken Swiss chard
• ½ kofin yankakken broccoli
• 1 da ½ kofuna na madara
• ½ kofin kirim mai tsami
• 2 kofuna na diced kabewa
• Kofuna na ruwa na 7

Kayayyaki ko kayan aiki

• Frying kwanon rufi
• Tukunyar dafa abinci
• Wuƙa
• Yanke allo
• Cokali

Shiri

1. A cikin tukunya, fara da soya albasa da mai. Sannan idan albasar ta yi zinari sai a zuba dankalin a rika motsawa kadan kadan.
2. Rufe sinadaran da ruwa kuma ƙara cumin, tafarnuwa, gishiri da bari dafa don minti 20.
3. Yanzu, ƙara Peas, karas, da faffadan wake, masara, kabewa da achiote. Dama da ƙarfi kuma dafa komai don ƙarin minti 20.
4. Lokacin da lokaci ya wuce, haɗa madara, broccoli da chard finely a yanka a cikin tube.
5. Zuwa karshen, haɗe da diced cuku guda. Ki duba gishiri in kin rasa sai ki zuba dan kadan gwargwadon dandano.
6. Ku bauta wa zafi a cikin tasa mai zurfi, don isashen kayan lambu su shiga. Yi ado da yankakken cilantro kuma ku ji daɗi.

Nasihu da shawarwari

• tabbata saya gaba ɗaya sabo kayan lambu, wannan zai sa shirye-shiryen haske, cheeky da m.
• A wanke kowane kayan lambu da ruwa mai yawa. tun da ƙazantar muhalli na iya kasancewa a manne da bawo ko ganye.
• Yanke duk kayan lambu a gaba, don haka ba ku shagaltu da ciye-ciye a cikin minti na ƙarshe.
• Kuna iya maye gurbin mai don man shanu ko man alade, na karshen zai ba da dandano naman alade mai dadi sosai.
• Idan kun kasance a kan abinci za ku iya ƙara guntu na cuku mai haske o ba tare da gishiri ba, don kada ya shafi yadda kuke ci.
• Raka tasa tare da ayaba ko rogo. Hakanan zaka iya yin wasu karin shinkafa ko taliya don haɗawa da miya ko kuma kawai ku ci shi tare da burodi mai kusurwa uku, burodin Faransa ko busassun soda.

Menene gudummawar abinci mai gina jiki na kowane sashi?

Idan kuna mamakin menene gudunmawa ko darajar abinci mai gina jiki na kowane sashi Kayan lambu Locro? Za mu nuna muku nan da nan:

Ga kowane 100 ml na madara:

• Kalori: 134 kcal.  
• Vitamin CKu: 1.9g
• Iron: 0,2 Art
• Vitamin B: 0,7 Art

Ga kowane 100 g na cuku:

• Kalori: 402 kcal.
• CholesterolKu: 105g
• CarbohydratesKu: 13g

Ga kowane 80 g na karas:

• MakamashiKu: 35g
• SukariKu: 0.8g
• Jimlar maiKu: 0.2g

Ga kowane gram 100 na Chili:

• Jimlar maiKu: 0.6g
• Sodium: 9 MG
• Potassium: 322 MG
• Vitamin B6Ku: 0.5g

Ga kowane gram 100 na albasa:

• KaloriKu: 40g
• CarbohydratesKu: 9g
• Calcio: 23 MG
• MagnesioKu: 10g

Ga cokali daya na mai:  

• KaloriKcal: 2000 kcal
• Kayan mai: 22%
• Fats mai yawa: 10%
• Vitamin C: 26%
• Calcio: 34%

Ga kowane gram 10 na cilantro:

• Kayan mai: 17%
• Carbohydrates: 53%
• Amintaccen: 31%

Don kofi 1 na Dankali:

• Kalori: 167 kcal.
• AmintaccenKu: 0.8g
• Jimlar maiKu: 0.2g

Domin raka'a 1 na Masara:

• Kalori: 125 kcal.
• CarbohydratesKu: 100g
• SukariKu: 19g

Don broccoli:

Broccoli shine abinci low a cikin mai da adadin kuzari wanda ya yi fice don wadatar ta a cikin bitamin, calcium da sunadarai. Hakanan ana ba da shawarar don abinci mai kyau da daidaitacce.

Don Chard:  

Ga kashi ɗaya, wato, kopin chard na Swiss, muna da babban adadin bitamin da ma'adanai. Ana cinye shi da dafaffe, kayan yaji ko a matsayin rakiya ga nama, kifi, da sauransu. Dadinsa yayi kama da na alayyahu amma ya ɗan yi laushi.

Ga squash:

Wannan kayan lambu ne da ke samarwa jiki da abubuwan gina jiki kamar haka: bitamin A, B, C da E, fiber, phosphorus, calcium, potassium da magnesium. Saboda abun ciki na bitamin, kabewa yana taimakawa ga gani, haka ma yana ƙarfafa fata, gashi da ƙashi

Tarihin Kayan lambu Locro   

An gano El Locro, a cewar Daniel Balmaceda (marubuci dan kasar Argentina, dan jarida da masanin tarihi, marubucin "Food in Argentine History" mai wallafa ta Kudancin Amirka), a cikin 1810 a karkashin wasu balaguro a Peru. tafiya hanyoyin Quechua da rabawa tare da iyalai na yankin, wadanda suka kasance suna yin wannan abincin a matsayin abincin abinci na yau da kullun da kuma raba ga makwabta da baƙi da suka zo yankin.