Iyo ndiro ye kugadzirira kuri nyore uye kwakakodzera chaizvo pakudya. Inobatsira zvikuru kune chero chiitiko uye munyika dzine mamiriro ekunze anotongwa maererano nemwaka inogamuchirwa panguva ipi zvayo yeiyi.
Inonziwo mupunga nemuriwo uye wakanakira kudyiwa sendiro huru kana seanoperekedza nyama, hove kana masaradhi. Zita "Kumurimi" Inoshandiswa kumabikirwo akasiyana-siyana anoda miriwo yakasiyana kana miriwo, pakati peizvi tinogona kutaura sipinachi, broccoli, pizi, artichokes, mhiripiri kana chibage pakati pezvimwe zvakawanda, izvo zvinopa musanganiswa unofadza wekunaka uye unofadza ziso nekuda kwekubatanidzwa. yemavara .
Kugadzirira kwemupunga nguva dzose kunogamuchirwa nevakawanda vevanhu. MuLatin America inoumba shamwari "Kunenge kumanikidzirwa" kune chero chimwe chikafu chakaoma; Nepo matunhu akadai seSpain neChina achizivikanwa nezvechikafu chemupunga.
El mupunga kumudyari iri ndiro chairo yakakwana, ine hutano uye nekunakirwa kunofadza, iyo inoshivirirwa zvakanaka uye inogamuchirwa nevana nevakuru, zvese nevanhu vane hutano uye neavo vane hutano hunyoro sezvo ichibvumidzwa nyore uye kugaya.
Recipe yemupunga a la jardinera
Zvimwe
- 3 makapu emupunga
- 2 epakati karoti
- 1 mukombe wepizi
- 1 kapu yechibage chinotapira (nyoro)
- 2 svikiro hanyanisi
- 1 tsvuku bhero mhiripiri
- 1 green bhero mhiripiri
- 4 makapu emvura (inogona kutsiviwa nemuriwo muto)
- 2 tablespoons oiri yemafuta
- 1 supuni yemafuta
- 1 tablespoon minced garlic
- 1 teaspoon yevhu turmeric
- 1 teaspoon pasi pepuru nhema
- Munyu kuravira
Zvimwe zvinhu
- Hari-yakadzika-pasi kana cauldron
- Kupukuta pani
Kugadzirira mupunga kune murimi webindu
Makarotsi anochekwa uye mhiripiri inobviswa mbeu uye zvese zviri kuchekwa. Isa bhotela mupani uye simmer kusvikira yanyunguduka. Panguva iyoyo tinowedzera karoti, bell pepper, chibage chinotapira uye chechina mukombe wemvura. Fukidza, uchikurudzira nguva dzose, kutarisa kuti mvura haina kunyunguduka zvachose, kusvikira miriwo yawana chimiro chekuoma kwepakati, iyo inowanzoitwa mumaminitsi gumi. Bvisa kubva pakupisa uye chengetedza.
Iyo crust inobviswa kubva kune anyanisi uye mushure mekugeza inotemwa kuita zvidimbu zviduku, sema cubes. Muhari yakakora-pasi, isa mafuta, mupunga nehanyanisi uye fry pamusoro pekupisa zvishoma kwemaminitsi angangoita gumi. Pakarepo wedzera mvura yakasara (kana muto wemuriwo), pizi uye miriwo yakambokangwa pamwe chete nemvura yavangave vachiri nayo. Pakupedzisira garlic, pepper, turmeric uye munyu zvinowedzerwa.
Zvose zvinosanganiswa zvinosanganiswa uye zvinounzwa kumoto, pakutanga (10 maminitsi) pamusoro pekupisa kukuru kuvira uye zvino inoderedzwa kusvika pakati pekupisa, ichisiya hari kuti ibike, yakavharwa, kwemaminitsi makumi maviri.
Inobviswa kubva mumoto uye inobvumirwa kuzorora kwenguva yakakodzera (inenge maminitsi mashanu) isati yashumira.
Mazano anoshanda
Pakukangwa miriwo mumafuta nemvura shoma, zviri nyore kuisiya yakaoma zvishoma sezvavanopedza kubika mupunga uchibika.
Kana iwe uchida kujekesa ruvara rwemiriwo zvakanyanya, unogona kusiya kushandiswa kweturmeric, nokudaro uchisiya mupunga wakachena unonyatsosiyanisa nemuvara wemiriwo.
Dzimwe nguva kugadzirira kunowanzooma uye mupunga uchiri wakaoma; kana izvi zvikaitika, imwe shoma yekuwedzera yemvura inogona kuwedzerwa.
Turmeric inogona kutsiviwa nesafoni kana chero ruvara rwechikafu.
Paunotanga fry mupunga, unogona kuwedzera tomate yakakangwa iyo inopa kugadzirira ruvara rutsvuku, pamwe nekuwedzera kunaka.
Mupiro wehutano
Mumupunga kubindu tinowana chikafu chine zvakakosha zvekabhohaidhiretsi, mavhitaminzi, zvicherwa uye fiber, nepo zvakaderera mumafuta.
Chikamu chemupunga a la jardinera, ine huremu hunenge hwe100 gr, ine 82 g yemakhahydrates, 7 g yeprotein, 1 g yemafuta; huwandu hwakaenzana ne91% macarbohydrates, 8% mapuroteni, 1% mafuta.
Mukuwedzera, iyo yakafanana inopa 540 mg ye sodium, 180 mg ye potassium, 17 mg ye calcium, 120 mg ye phosphorus, 1,5 mg ye magnesium uye 0,8 mg yesimbi; kuva yakakoshawo mupiro wayo muvhitamini B1, B3, B5; B6 uye folic acid.
Zvekudya zvivakwa
Kuisa mupunga mukudya kwedu kunonyanya kukosha nekuti maitiro ayo ekudya anoipa, pakati pezvimwe zvinobatsira, kusimbisa immune system uye anti-inflammatory properties, pasina kukanganwa kuzorora kwayo nekuda kwekuvapo kwe tryptophan, amino acid iyo chikamu cheprotein. zvemukati uye izvo pamwe chete neB yakaoma mavhitaminzi uye magnesium inovimbisa kushanda kuri nani kwemasero neuronal.
Pakati pemakabhohaidhiretsi, huwandu hwe starch hunomira pachena, chinhu chinogayiwa zvishoma nezvishoma, chinoshandura mukupihwa kwesimba zvishoma nezvishoma uye kutonga kwakakwana kweshuga iri muropa. Izvi zvinobva zvaita kuti iite kuzorora nekuda kwezviri mukati me tryptophan, inova amino acid inova chikamu cheprotein yemukati.
