Chabwino abwenzi, lero tikubweretseraninso chisangalalo chochokera ku zathu Zakudya za ku Peru. Timadziwa kufunika kogwiritsa ntchito nthawi mwanzeru, m'masiku athu atsiku ndi tsiku, makamaka panthawi zomwe ntchito imatilepheretsa kuti tizikhala ndi kamphindi kakang'ono kuti tithe kudzaza mphamvu ndikusunga thupi kukhala lathanzi momwe tingathere. Ngati ndinu m'modzi mwa anthuwa kapena simuli okonda zakudya zapamwamba, lero tikubweretserani njira yabwino yopangira inu.
Timadziŵa kuti nkhaŵa za moyo wathu watsiku ndi tsiku zimatipangitsa kuganiza kuti n’kosatheka kupeza zakudya zopatsa thanzi, ndi kuti kudya zakudya zopatsa thanzi kumafuna nthaŵi yochuluka m’khichini. Zomwe zimatipangitsa kupita ku zilakolako zazing'ono, zomwe zimatichotsa m'mavuto, koma pamapeto pake zimakhala zopanda thanzi ndipo nthawi zina zimatidwalitsa.
Lero tikubweretserani njira yapadera kwa inu, popeza tikudziwa zomwe timachita posankha zomwe tidya, ndipo makamaka kuti zidatitengera nthawi yayitali bwanji kuti tichite, mackerel ndi nandolo Ndizosavuta chifukwa cha kukonzekera kwake kwakanthawi kochepa ndipo zimakhala zathanzi. Mulawa chakudya chokoma ichi cha nsomba yabwino kwambiri, yomwe imadziwika ndi kununkhira kwamphamvu komanso kukhala ndi kusasinthika kolimba, komwe ndi mackerel. Pokhala protagonist patsikuli, zidzatsagana ndi chakudya chokoma komanso chokoma, koma chokoma monga nandolo.
Mukuyembekezera chiyani! Osachiphonya, mudzachikonda ndipo chidzadzaza pakamwa panu ndi zokometsera zolemera, makamaka ngati mumakonda nsomba zam'madzi, zikhala bwino. Ndipo popanda kuchedwa, tiyeni tiyambe.
Chinsinsi cha mackerel ndi nandolo
Zosakaniza
- ½ kilo ya nsomba zouma (zoviikidwa)
- ½ kilogalamu ya nsawawa
- 1 tsabola wamkulu wa belu, wodulidwa
- 1 anyezi wamkulu picasa
- ½ kilo ya mbatata yachikasu
- 1 chikho cha mafuta
- 2 sing'anga tomato, peeled ndi akanadulidwa, mchere kulawa.
Kukonzekera kwa mackerel ndi nandolo
Mu njira iyi, chinthu chokhacho chomwe chidzatenga nthawi yayitali chidzakhala nkhuku, yesetsani kukonzekera pasadakhale kuti mukamapanga chakudya chamasana, zikhale zosavuta kwa inu kukhitchini.
Kuti muyambe kuchita izi:
M'mbale kapena chidebe muyika ½ kilo ya nandolo ndikuwonjezera madzi, omwe nthawi zambiri amachulukitsa katatu kuposa momwe amathira nandolo. Ndipo mumazisiya kuti zilowerere dzulo, ndiye kuti, kuyambira usiku watha, ndiyo nthawi pafupifupi 8 mpaka 12.
Nthawi ikadutsa, m'madzi omwewo tidzasamutsa nandolo mumphika, ikhoza kukhala yophikira kapena yachikhalidwe, (kusiyana pakati pa ziwirizi ndikuti muzophika zophika zidzatenga nthawi yochepa kuphika. chika).
Mu chophika chophikira mumadzilola kuti chiphike kwa mphindi pafupifupi 15 pamoto wochepa kwambiri, (kumbukirani kuti mutachotsa kutentha, muyenera kudikirira mphindi 20-25 kuti kuthamanga kutsika ndipo mutha kutsegula mphika wanu. mphika kwa pafupifupi 1 ora kapena 1 ora ndi theka pa sing'anga kutentha, oyambitsa mosalekeza, pamapeto pamene iwo ali okonzeka inu kuwonjezera mchere monga mukukonda, kuti khungu la nkhuku akhalebe wachifundo ndi olimba.
Kenako, mumphika mudzathira madzi okhala ndi mchere pang'ono ndikusiya kuti ziwira, madziwo akatenthedwa, onjezerani ½ kilo ya nsomba ya mackerel ndikuisiya kwa mphindi ziwiri. Nthawi ikadutsa, mumaitulutsa ndipo timayamba kung'amba kapena kuphwanya nsomba.
Kenako, kupatula zomwe takonza kale, tikusenda ndikudula 2 sing'anga, tomato yaying'ono kwambiri. Kenako timadula 1 anyezi wamkulu mu zidutswa zing'onozing'ono kapena kukula komwe mukufuna, mofananamo timadula tsabola mu magawo, chakudya chomwe tidzagwiritse ntchito chodulidwa kale, timatenga poto yomwe tidzawonjezera mafuta (azitona kapena masamba, malingana ndi kukoma kwanu) ndikuwonjezera mchere ndi tsabola kuti musangalale. Kenako tiyika nsomba ndi nandolo zomwe zakonzedwa kale muzovala zomwe takhala tikukonzekera. Kuonjezera chikho cha madzi kungakhale kuchokera m'madzi otsala kuchokera ku chickpea, kapena kumene timaphika nsomba pang'ono, ndikusiya kuti iphike mpaka madzi atha ndipo ndizomwezo.
Timakonzekera kumangiriza ndi zisanachitike, mukukonzekera ½ kilo ya mbatata yachikasu, omwe ali okonzeka tidzawadula mu magawo. Ndipo timayika kukonzekera kwathu pa mbale ndikuyika magawo a mbatata, timadula parsley pang'ono ndikuyika pamwamba, mukhoza kutumikira kukonzekera kokoma ndi chifukwa cha mpunga womwe mumakonda.
Ndikukhulupirira kuti zakuthandizani, ndipo mutha kugawana chisangalalochi ndi anzanu ndi abale anu. Khalani ndi phindu lalikulu.
Malangizo kupanga chokoma
Kuphatikiza pa kukhala njira yosavuta, tikufuna kukupatsani malangizo osavuta kuti muthe kutsiriza kokoma, ndi njira ina yokonzekera zakudya zokoma izi.
Musanayike nsomba muzovala, mukhoza kusakaniza kapena kudutsa ufa ndipo ngati muli ndi zinyenyeswazi zimagwiranso ntchito. Izi zimapangitsa kuti zikhale ndi kukoma kosiyana komanso kusasinthasintha kopanda pake polawa.
Ngati mumakonda chili, m'malo mowonjezera tsabola, mumawonjezera tsabola kapena ngati mukufuna zonse nthawi imodzi.
Ngati muli ndi msuzi wa nkhuku mu furiji, m'malo mowonjezera madzi owiritsa, mumathira msuziwo ndipo mupatsa kununkhira kwamphamvu komanso kosangalatsa. Ndipo sizingachepetse kukoma kwa nsomba.
Ndipo ngati mukufuna kuyesa mtundu wina wa mapuloteni, ndinu omasuka kutero. Popeza njira iyi ndi yapadziko lonse lapansi, imagwirizana ndi zokonda zosiyanasiyana za munthu aliyense.
Ngati mumakonda kukoma kwa tart, onjezerani madzi a mandimu pang'ono ku nsomba musanayiphatikize muzovala, ndipo mulole izo zikhale kwa mphindi 10-15.
Mukalola nandolo kuti zilowerere, mutha kuwonjezera soda pang'ono, zomwe zingawakonzekeretse kuphika, munthawi yochepa. Ndipo ngati mulibe nthawi yokonzekera, tili ndi chithandizo chachikulu, chomwe tingathe kuzipeza mu sitolo, zomwe zakonzedwa kale muzowonetsera zosiyanasiyana. Ndikoyenera kudziwa kuti amabwera mu chitini.
Diso! Ngati mudawonjezera bicarbonate m'madzi omwe mumafewetsa nandolo, tayani madziwo pakapita nthawi ndikutsuka bwino kwambiri.
Ndipo timakonda kukupangitsani kukhala kosavuta kwa inu kukhitchini, kotero ngati mulibe nthawi yoviika nandolo dzulo lake, kapena munayiwala. Muchita izi, mu chidebe cha microwave, kumbukirani bwino kuti iyenera kukhala yapadera kwa microwave, muyika nandolo ndalama zomwe mugwiritse ntchito, mumathira madzi mpaka nandolo zisefukire ndipo pamwamba mumayika kapena kukulunga. ndi pepala kuti Mu uvuni ndi mphanda mumatsegula potsegula pang'ono, izi zikachitika, mumapita nazo ku microwave kwa mphindi pafupifupi 15, ndi kutentha kwambiri. Ndiye mumawachotsa mu micro ndikuwalola kuti azizizira ndi voila, ali okonzeka kuphika tsiku lomwelo.
Ngakhale, ndikuyembekeza kuti malangizowa angakuthandizeni muzophika kapena kukonzekera kwanu. Tikudziwa kuti mudzasangalala kwambiri ndi kukoma kwake komanso kuti ndi chakudya choyenera ngakhale kugawana nawo patchuthi china chilichonse. Musaiwale kugawana zinthu izi ndi anzanu komanso zambiri ndi omwe amagawana chikondi cha kukoma kwabwino komanso kukoma kwambiri, mpaka bwenzi lotsatira.
Mtengo wa zakudya
Kudya zakudya zabwino komanso kudya zakudya zopatsa thanzi sikulinso kophweka; Komabe, palibe chabwino chomwe chili chophweka, koma m'kupita kwa nthawi chimakhala chophweka, chifukwa mu nthawi ino anthu ambiri akhala ndi chidwi ndi thupi lathanzi komanso lokongola kwambiri, kotero kuti zosakaniza zonse, zomwe ndi Recipe antchito ali ndi katundu wofunikira komanso mavitamini komanso tidzakufotokozerani pansipa:
Mackerel, kuwonjezera pa kununkhira kodziwika, alinso ndi zinthu zosiyanasiyana ndipo ali ndi maubwino ambiri osamalira thupi lanu ndi thanzi lanu. Kuyambira ndi mfundo yakuti ndi wothandizana nawo kwambiri kuti asamalire dongosolo lathu la mtima, kukhala ndi kuchuluka kwa zomwe timazitcha mafuta acids ndi omega 3, zomwe zimathandiza kuti magazi azikhala athanzi, amachepetsa triglycerides ndi cholesterol.
Kuonjezera apo, ndi stabilizer yaikulu ya kulemera kwanu, chifukwa chakuti ilibe chakudya koma mosiyana, imakhala ndi mapuloteni abwino kwambiri, pamene ikupereka mafuta abwino komanso achilengedwe ku zakudya zathu.
Lili ndi mchere wofunikira, ndiye kuti, wofunika kwambiri kuti alimbitse chitetezo cha mthupi. Mmodzi mwa iwo ndi selenium, yomwe imathandiza ndi kuteteza thupi ku matenda ndi kuwonongeka kwa ma radicals aulere, imathandizira kubereka (pakupanga DNA) komanso imathandizira kugwira ntchito moyenera kwa chithokomiro.
Ndipo potsirizira pake, ilinso ndi mavitamini ambiri monga gulu B, ndikugogomezera kwambiri B12 ndi mavitamini A ndi D. Komano, nandolo zili ndi katundu wodabwitsa kwambiri, ndiko kulondola, mwachiwonekere, tikhoza kuchotsa ubwino wambiri wathanzi mwa kudya izi. nyemba . Ndi mapuloteni abwino kwambiri a masamba, amachepetsa kuchuluka kwa cholesterol yoyipa, mavitamini amtundu B1, B2, B9, C, E ndi K komanso mchere, womwe ndi chitsulo, calcium, potaziyamu, phosphorous, zinki, magnesium. Kukhala kofunika posamalira chitetezo cha thupi lathu loyamikiridwa.
