Raese Ke ntho e ka sehloohong lijong tsa Li-Ecuadorians le ho tsoa litoropong tse ling tsa Latino, ba bolelang nalaneng ea bona ea lijo-thollo ka litokisetso tse fapaneng tse thehiloeng ho raese. Mefuta ena ea diresepe e na le tatso e monate, ke phello ea ho kopanya metsoako e fapa-fapaneng ka bohlale, e tsamaisanang le mekhoa, ka nako ea ho itokisa, e totobatsang litatso, ho fumana liphello tse tšoanelang mahalapa a boima ka ho fetisisa.
raese e nang le shrimp Ke mohlala oa lijo tse hlahelletseng tsa Latin America, ke sejana se monate seo e leng karolo ea lijo tse tloaelehileng tsa linaha tsa Latin America, 'me li jeoa ka tsela e khethehileng le khafetsa, libakeng tsa eona tse lebopong la leoatle.
Ketsahalong ena re amehile ka se tloaelehileng raese e nang le shrimp e tsoang Ecuador.
Raese e nang le shrimp e boetse e lokisoa linaheng tse ling tsa Amerika.
Naha e 'ngoe le e 'ngoe e fana ka phapang e itseng mabapi le metsoako, le/kapa mokhoa oa ho e lokisa; ho totobatsa ka tsela ena tse ling tse ikhethang ho potoloha sejana sena se tloaelehileng.
El raese e nang le shrimp ke poleiti ea ho lokisetsa ha bonolo, e kopanyang tse ratoang raese e seng e phehiloe, e nang le phepo e ntle le e monate moro oa li-shrimp, Machaba a Kopaneng rehash ka metsoako e fapaneng, joalo ka onion, tamati, parsley, pepere, ntle le ho lebala kumine le achiote, (achiote ke lebitso leo onoto e tsejoang ka lona Ecuador le linaheng tse ling)
Moro o eketsehileng o sebelisoa ho thibela raese hore e se ke ea omella haholo, leha ho le joalo, ho ama Veine e tšoeu Ke motsoako o loketseng oa ho eketsa mongobo hanyenyane oa raese ena.
Leha e le raese e nang le shrimp Hangata e monate, ke batho ba fokolang haholo ba e etsang lapeng hobane ho lokisetsa ho ka bonahala ho le thata (le hoja ho se joalo). Ka lebaka lena, re ne re batla ho u fa tsohle risepe ea raese ea shrimp kahoo u ka e etsa 'me u natefeloe ke sejo sa mantlha (lijo tsa mots'eare) le lelapa la hau le metsoalle.
DATA TSEO U TLA E ELA HLOKO:
- NAKO EA HO ITHUTA: 10 MINUTES.
- NAKO EA HO APA: 35 MINUTES.
- E LEBAKATSOENG PALOMOKA YA NAKO: 50 METSOTSO.
- BOITLHAKISO BOHLOKO: BONOLO.
- HLAHALA: LITŠEBELETSO TSE 6.
- MOFUTA OA LIJO: ECUADORIAN.
Lisebelisoa tsa ho etsa raese ka shrimp
le para lokisetsa li-shrimp o tla hloka 2 lik'hilograma tse hlatsoitsoeng le deveined shrimp (e sa e peeled) 1 teaspoon ea fatše kumine (5 dikgerama) 1 teaspoon ea fatše annatto (5 dikgerama) 4 e sithabetseng konofolo cloves le 2 tablespoons oli (hoo e ka bang 30 dikgerama).
Ebe ho lokisa raese o tla hloka likhaba tse 3 tsa botoro (ligrama tse 45-50) likhaba tse 2 tsa onion e tšoeu e khaotsoeng (ligrama tse 50) likopi tse 2 tsa raese e sa phehoang le likopi tse 2.5 tsa moro kapa lijo tsa leoatleng / shrimp molemong oa ho se belise shrimp.
le para se halikiloeng ke sona se batloang haholo, empa li bonolo. Ha e le hantle, o tla hloka likhaba tse 1-2 tsa oli kapa botoro (ligrama tse 20-40) 1 onion e khubelu, e takiloeng, pepere e 1 e monate (e tala kapa e khubelu), tamati e 3 (e qhibiloe le e se nang peo) e entsoeng kapa e grated / e sithabetseng, teaspoon e 1. kumine e fatše (ligrama tse 5) teaspoon e 1 ea annatto ea fatše (ligrama tse 5) likhaba tse 3 tsa parsley e khaotsoeng hantle (ligrama tse 20) li-clove tse 4 tsa konofolo (tse qhibiloe) 1/2 teaspoon fatše annatto (ligrama tse 3) 1/2 senoelo sa veine e tšoeu (ligrama tse 10) Letsoai le pepere (ho latsoa).
Ho qeta, o tla hloka feela fumana li-plantain tse halikiloeng, criollo chili le avocado ho sebeletsa. Leha ho le joalo, u ka boela ua khetha ho eketsa onion le tamati ea tamati.
Ho lokisoa ha raese e nang le shrimp mohato ka mohato - E HLALOSILE HAHOLO
Ka mor'a ho lokisa metsoako, re tla tsoela pele ho etsa boitokiso ka mokoa o latelang:
HO TLOA SHRIMP (MOHATO 1)
U tla hloka ho noa li-shrimp ka letsoai, pepere, komine, pepere, ebe joale; eketsa ka ligrama tse 2 tsa achiote. Ka mor'a moo, tlohela halofo ea hora ka sehatsetsing bakeng sa ho pholile. Hang ha e se e loketse, futhumatsa oli ka har'a skillet e kholo ebe u eketsa shrimp. U tla li pheha metsotso e seng mekae ka mocheso o phahameng. Joale, oa li ntša, o li kenya ka senoelong, ’me o li boloka ha mehato e latelang e ntse e etsoa. Ho bohlokoa hore u se ke ua lahla oli eo li-shrimp tsena li halikiloeng ka eona (e tla sebelisoa bakeng sa ho qhaqha).
LOKISA RISI (MOHATO WA 2)
Fumana pitsa 'me u chese oli ka mocheso o itekanetseng. Kenya onion e khethiloeng 'me u phehele metsotsoana e ka bang 100/120. Ebe u eketsa raese le likopi tse 2 tsa metsi kapa moro oa lijo tsa leoatleng. Ba lumelle hore ba phehe ka mocheso o tlaase bakeng sa metsotso ea 20 'me ba tlose.
ETSA PHOSO (MOHATO 3)
Sebelisa pan ka oli e setseng ho tloha mohato oa 1 'me u kenye onion, pepere ea tšepe, tamati, parsley, achiote, letsoai le pepere.. Qala ho hlohlelletsa metsotso e 15 mme u kenye veine e tšoeu. Ka mor'a moo, eketsa raese e lokiselitsoeng pele 'me u kopanye hantle ka metsotso e seng mekae. Ebe, eketsa li-shrimp, lokisa letsoai 'me u sebetse (beha limela tse butsoitseng ka lehlakoreng le leng haufi le avocado le chili).
KGETHO YA MORO WA SHRIMP (MOHATO WA 4 - HA HO KHETHO)
Mohato ona ke oa boikhethelo ke feela bakeng sa batho ba batlang ho ba le moro oa bona kapa ba batlang ho pheha li-shrimp tsa bona. Fumana pitsa feela, beha metsi a lekaneng, eketsa, letsoai le li-shrimp pele li bolokiloe mohato oa 1. Ba lumelle hore ba phehe metsotso ea 3 'me ba tlose shrimp. Beha metsi 'me u hloekise li-shrimp (u ka tlohela tse ling tse sa hloekisoang haeba u rata).
Qetellong, joalokaha u bona, ha ho thata hakaalo. etsa risepe ea raese le shrimp. U hloka feela ho ba le metsoako e nepahetseng le ho e phethahatsa mohato ka mohato. Re u eletsa hore u e etse kapele kamoo ho ka khonehang! Ke khetho e ntle bakeng sa ba batlang ho thabela lijo tse monate le ba lelapa kapa metsoalle.
Tlhahisoleseding ea phepo e nepahetseng bakeng sa raese e nang le shrimp
Boleng ba phepo bakeng sa karolo ka 'ngoe ea ligrama tse 100
Lik'halori: 156
Mafura: 5.44 dikgerama.
Lik'habohaedreite: 19.58 dikgerama
Liprotheine: ligrama tse 6.46.
Cholesterol: 37 milligrams
Sodium: 277 milligrams.
Tsoekere: 0.16 dikgerama.
Faeba: 0.4 dikgerama
Melemo eo tšebeliso ea raese e e tlisetsang 'mele.
Raese, ntle le hore ke motsoako o ka sehloohong oa ho pheha lijana tse sa tšoaneng, ke e 'ngoe ea lintho tse sebelisoang ka ho fetisisa ha ho etsoa lijo.
Tšebeliso ea raese e fana ka melemo e mengata ea bophelo bo botle.
Melemo e meng eo re e fumanang ka ho ja raese:
- Matla Lintho tsa eona tsa starch li etsa hore e be mohloli o babatsehang
- E ruile ka vithamine B complex.
- Faeba. Raese e sootho haholo-holo e fana ka fiber, e ruisang molemo tšebetsong ea tšilo ea lijo.
- Bokhoni ba ho monya metsi nakong ea ho itokisa, bo o lumella ho nosetsa 'mele ka mor'a ho jeoa.
- Hierro. E na le tšepe e ngata, kahoo e ka thibela phokolo ea mali.
Melemo ea ho ja li-shrimp
- Ho rua dikahare tlase khalori.
- E matlafatsa sesole sa mmele
- Thuso ho ho haha mesifa.
- li-shrimp ke mohloli oa vithamine B12, E thusa ho boloka li-neurone. Vithamine B6, e thusa ho thehoa ha lisele tse khubelu tsa mali. Vithamine E, ea bohlokoa ho boloka bophelo bo botle ba pono. Vithamine A e boetse e ameha ho matlafatsa bophelo bo botle ba pono, karohano ea lisele.
- mohloli oa liminerale joalo ka selenium, zinki, sodium, manganese, magnesium, tšepe, potasiamo, phosphorus, koporo, calcium.
Shrimp e ruileng ka Omega 3
mafura acid Omega 3 hona joale ka li-shrimp Li ka sebetsa 'meleng, tsa imolla, tsa folisa kapa tsa qoba ho ba teng ha matšoao a mafu a mang:
- E kokobetsa matšoao a bakoang ke premenstrual syndrome.
- E sebetsa ho thibela ramatiki ea ramatiki.
- E ka liehisa ho hōla ha lihlahala.
- etsa ka ho thibelo ea sebopeho sa leqeba la mali.
