Mtundu uwu wa mbale ndi chitsanzo chodziwika bwino cha mphamvu kuti gastronomy ya ku Italy yakhala nayo muzakudya za ku Peru, kudzera m’kusamuka kwa anthu ochoka m’mayiko ena amene anafika m’dzikoli pakapita nthawi.
za mbale iyi palibe fayilo yomwe imawulula chilichonse chokhudza kukonzekera kwake kapena kuphatikizidwa muzakudya za Peruvia, koma zomwe zikuwonekeratu ndikuti Zakudyazi zimachokera ku kuphatikizika kwa zokometsera zokoma za gastronomic, zomwe ku Peru, zaka zingapo pambuyo pake, adaganiza zophatikiza ndi zosakaniza zomwe zimapangidwa mwachindunji m'dzikolo, zamoyo wathanzi komanso zachigawo.
Mofananamo, Zakudyazi ndi chakudya chamtengo wapatali chophikira, makamaka kwa chiwerengero cha zakudya zopatsa thanzi zomwe zingathe kukonzedwa ndi kupangidwa kuchokera kwa iwo. The tuna kumbali yake, Ndi imodzi mwa nsomba zamafuta zomwe zimakhala ndi thanzi labwino komanso kukoma kosangalatsa komwe kumadyedwa padziko lonse lapansi., poganizira kuti ndi imodzi mwa zotsika mtengo komanso zosavuta kupeza.
Komanso, tuna ndi imodzi mwazolemera kwambiri mu Omega 3, vitamini A, B ndi D, komanso phosphorous ndi magnesium, motero kukhala chimodzi mwazakudya zomwe zimathandizira ku thanzi la mtima, zomwe zimapereka phindu lalikulu pankhani yotsimikizira zakudya zopatsa thanzi.
Tsopano, Chinsinsichi chimakhala chokoma kwambiri ndipo chimakhala chofulumira komanso chosavuta kukonzekera.. Mofananamo, ndi bwino kuphika chakudya cha banja kapena mabwenzi, popeza zosakaniza ndizofala kwambiri komanso zotsika mtengo, kotero musazengereze kupitiriza kuwerenga zolembazi, zomwe zili ndi ndondomeko yatsatanetsatane ya Noodles ndi tuna, kuti muphunzire ndikupeza momwe mungachitire kuchokera pachitonthozo cha komwe muli.
Zosakaniza
- Zitini zitatu za tuna
- 500 magalamu a tagliatelle
- 1 tbsp. wa adyo pansi
- 1 tbsp. chili chili
- 1 tsp. epikureya
- 1 chikho anyezi, minced
- 1 chikho cha mafuta
- 1 chikho cha karoti grated
- 1 chikho grated Parmesan tchizi
- 2 makapu phwetekere msuzi
- Makapu a 2 amadzi
- Tsamba la 1
- Mchere ndi tsabola kuti mulawe
- tsamba laling'ono la parsley kuti azikongoletsa
Zida
- Mphika waukulu
- pasitala strainer
- Frying pan
- Palette
- mbale yakuya yotumikira
- Fuente
- Mafoloko
Kukonzekera
- Choyamba:
Mumphika waukulu onjezerani un lita imodzi ya madzi. Phimbani ndi simmer pa kutentha kwapakati kwa mphindi zisanu. Mukatenga kuwira, Onjezani Zakudyazi ndikuphika kwa mphindi zisanu.
- Chinthu chachiwiri:
Yesani kusakaniza phala pang'onopang'ono kuti lisamamatire. Kumapeto kwa nthawi yophika kapena pamene Zakudyazi zili zofewa koma zodzaza thupi, zimitsani lawi ndi kukhetsa madzi mothandizidwa ndi strainer. Sungani mu kasupe.
- Khwerero lachitatu:
Mu gawo lina, tenthetsani skillet pa sing'anga kutentha ndi mafuta pang'ono. Onjezerani anyezi, adyo, tsabola wa panca ndi sibarita ndi Siyani kuphika kwa mphindi zisanu osasiya kuyambitsa.
- Gawo lachinayi:
Ku msuzi, onjezerani grated karoti, phwetekere msuzi, Bay leaf ndi onjezerani zokometsera ndi tsabola. Siyani kuphika kwa mphindi pafupifupi 10.
- Khwerero zisanu:
Vumbulutsani zitini za tuna ndikutsanulira zomwe zili mu poto. Ngati ndi kusankha kwanu, onjezerani mafuta omwe viene tuna, apo ayi ingowonjezerani nyama. Sakanizani zonse m'njira yoti chigawo chilichonse chigwirizane ndi chotsatira kwathunthu.
- Gawo la chisanu ndi chimodzi:
Msuzi ukakonzeka ndikuphatikizidwa bwino, zimitsani moto ndi tengerani mosamala ku gwero komwe pasitala akupumula. Mothandizidwa ndi mafoloko awiri, sakanizani msuzi ndi pasitala ndikuphimba kwathunthu Zakudyazi.
- Gawo lachisanu ndi chiwiri:
Kutha, pamwamba pa mbale yakuya perekani pasitala, kongoletsani ndi masamba a parsley ndikuwaza tchizi ta Parmesan momwe mukufunira.
Malangizo ndi Malangizo
- Ngati ndizokonda za ogula kapena chisangalalo cha omwe akukonzekera, mutha kutumikira Zakudyazi ndi msuzi wophatikizidwa kale kapena mutha kuwatumikira padera, malinga ndi kukoma kwa munthu aliyense.
- Ndikofunikira, pakukonzekera kwamtunduwu, kugwiritsa ntchito tuna ndi madzi kapena con mafuta. Komabe, zotsirizirazi sizingagwiritsidwe ntchito moyenera muzakudya.
- Ngati msuzi ndi wouma kwambiri, mukhoza kuwonjezera pang'ono madzi achilengedwe kapena owiritsa.
Zakudya zabwino
Tuna
El nsomba Lili ndi mavitamini osungunuka m'mafuta A ndi D, komanso mavitamini a gulu B, makamaka B2, B3, B6, B9 ndi B12. kuposa kutsutsana kwina kwa tchizi, nyama kapena mazira. Ponena za mchere, tuna imakhala ndi phosphorous, magnesium, iron ndi ayodini.
Momwemonso, titha kupeza m'gawoli zotsatirazi michere:
Pa magalamu 100 aliwonse a tuna:
- Kalori130 kcal
- Mafuta Chiwerengeroku: 0,6g
- zodzaza mafuta ziduloku: 0,2g
- Cholesterol: 47 mg
- Sodium: 54 mg
- Potaziyamu: 527 mg
- Mapuloteniku: 29g
Zakudyazi
Pasta ndi gwero labwino la Vitamini H, biotin E, tocopherol, vitamini B gulu, Thiamin, Riboflavin ndi pyridoxine, ngakhale mumpangidwe umene umapangitsa kukhala kovuta kuyamwa. Komanso, ali ndi magnesium ndi potaziyamu zofunika pakupanga mafupa ndi michere. Komanso zopereka zina monga:
Pa magalamu 100 aliwonse a Zakudyazi:
- Kaloriku: 288g
- CHIKWANGWANI3 mpaka 9g
- chitsulo: 100 mg
Masamba
Masamba ndi abwino gwero la mapuloteni ndi mavitamini kwa thupi, kotero, mu njira iyi, iwo amawonekera mu index yayikulu, kukhala othandizira kukoma ndi zakudya za mbale kwa ife. Zina mwa ndiwo zamasamba zomwe zimagwiritsidwa ntchito komanso zopereka zawo zikufotokozedwa motere:
Pa 100 magalamu a chili:
- Mafuta onse: 0.6 gr
- Sodium: 9 mg
- Potaziyamu: 322 mg
- Zakudya zomanga thupiku: 9g
- zakudya ulusiku: 1.5g
- Shugaku: 5g
- Mapuloteniku: 1.9g
- Calcioku: 14g
Pa magalamu 100 aliwonse anyezi:
- Kaloriku: 40g
- Sodium: 4 mg
- Potaziyamu: 146 mg
- Zakudya zomanga thupiku: 9g
- chakudya CHIKWANGWANIku: 1.7g
- Shugaku: 4.2g
- Calcio: 23 mg
Pa magalamu 100 aliwonse a adyo:
- Kuchuluka kwa vitamini C, A ndi B6.
- Potaziyamu: 1178 mg
- chitsulo: 398 mg
- magnesium ndi antioxidants22.9-34.7mg
- Ma Carotenes: 340 ml
- Calcio: 124 mg
- Phosphorous: 48 mg
- chitsulo: 4 mg
- selenium: 3 mg
Pa magalamu 100 a tomato:
- Mafuta onse: 54 gr
- Sodium: 273 mg
- Potaziyamu: 632 mg
- Zakudya za fiber: 7 gr
- Shugaku: 4.2g
- Mapuloteniku: 20g
- chitsuloku: 2.6g
- Calcioku: 117g
