Yipleyiti ye ukulungiswa okulula kwaye kufanelekile kakhulu kwizidlo. Iluncedo kakhulu kuso nasiphi na isiganeko nakumazwe anesimo sezulu esilawulwa ngokwamaxesha onyaka esamkelwa ngawo nasiphi na kwezi.
Ikwabizwa ngokuba yirayisi enemifuno kwaye ifanelekile ukuyitya njengesitya esikhulu okanye njengokukhapha inyama, intlanzi okanye isaladi. Igama "Kumgadi wegadi" Isetyenziswe kwiiresiphi ezahlukeneyo ezifuna imifuno okanye imifuno eyahlukeneyo, phakathi kwezi singakhankanya isipinatshi, i-broccoli, ii-ertyisi, i-artichokes, i-pepper okanye umbona phakathi kwezinye ezininzi, nto leyo inika umxube onomdla weencasa kunye nokumnandi kwiliso ngenxa yokudibanisa. yemibala .
Amalungiselelo asekelwe kwirayisi ahlala amkelwa kakuhle luninzi lwabantu. KwiLatin America yenza iqabane "Phantse ngenkani" nakuphi na okunye ukutya okomileyo; Ngelixa imimandla efana neSpain neTshayina isaziwa ngokutya okuqhelekileyo okusekwe kwirayisi.
El irayisi kumntu wokutyala yipleyiti kakhulu epheleleyo, enempilo kunye nencasa emnandi, enyanyezelwa kakuhle kwaye yamkelwe ngabantwana kunye nabantu abadala, ngabantu abasempilweni kunye nabo baneengxaki zempilo engephi kuba inyamezeleka kwaye yetyiswe ngokulula.
Indlela yokupheka irayisi kumgcini-gadi
Izithako
- 3 iikomityi zerayisi
- 2 iminqathe ephakathi
- 1 indebe yee-ertyisi
- 1 ikomityi yombona oswiti (ithenda)
- 2 itswele eliphakathi
- 1 ebomvu yentsimbi
- 1 ipepile eluhlaza
- 4 iikomityi zamanzi (zinokuthi zifakwe endaweni yomhluzi wemifuno)
- Iipuniwe ezi-2 zeoyile yemifuno
- I-1 isipuni sebhotela
- 1 icephe egalelwe igalikhi
- 1 icephe le-turmeric yomhlaba
- 1 itispuni yomhlaba ipepile emnyama
- Ityuwa ukunambitha
Izinto ezongezelelweyo
- Imbiza ephantsi kakhulu okanye i-cauldron
- pan
Ukulungiswa kwerayisi kumgcini-gadi
Iminqathe ikhutshiwe kwaye iipepile zisuswe imbewu kwaye zombini zinqunywe. Beka ibhotela epanini kwaye udibanise de unyibilike. Ngelo xesha songeza i-carrot, i-bell pepper, i-corn corn kunye nekota yekomityi yamanzi. Gubungela, uvuselela rhoqo, ukhangele ukuba amanzi angaphumi ngokupheleleyo, de kube imifuno ifumane ukuthungwa kobunzima obuphakathi, obufumaneka ngokubanzi kwimizuzu eyi-10. Susa ekushiseni kwaye ugcine.
I-crust isuswa kwi-anyanisi kwaye emva kokuhlamba inqunywe kwiincinci ezincinci, njengee cubes. Kwimbiza engqindilili esezantsi, beka ioyile, irayisi kunye netswele kwaye uqhotse phezu kobushushu obuphantsi malunga nemizuzu eyi-10. Yongeza ngokukhawuleza amanzi aseleyo (okanye umhluzi wemifuno), ii-ertyisi kunye nemifuno eqhotsiweyo ngaphambili kunye nolwelo olusenokuthi lube nalo. Ekugqibeleni igalikhi, i-pepper, i-turmeric kunye netyuwa zongezwa.
Zonke izithako zixutywe kwaye ziziswa emlilweni, ekuqaleni (imizuzu eyi-10) phezu kobushushu obuphezulu ukubilisa kwaye emva koko iyancipha ukuya kubushushu obuphakathi, ishiya imbiza ukuba ipheke, igubungele, imizuzu engama-20 ngaphezulu.
Ikhutshwe ekushiseni kwaye ivumeleke ukuba iphumle ixesha elifanelekileyo (malunga nemizuzu emi-5) ngaphambi kokukhonza.
Iingcebiso eziluncedo
Xa uqhotsa imifuno kwioli kunye nomlinganiselo omncinci wamanzi, kulungele ukuwashiya nzima njengoko begqiba ukupheka ngelixa irayisi ipheka.
Ukuba ufuna ukugqamisa umbala wemifuno ngakumbi, unokuyeka ukusetyenziswa kwe-turmeric, ngaloo ndlela ushiye irayisi emhlophe ehluke kakhulu kumbala wemifuno.
Ngamanye amaxesha ukulungiswa kuthanda ukuma kwaye irayisi isenzima; ukuba oku kuyenzeka, umlinganiselo omncinci owongezelelweyo wamanzi unokongezwa.
I-Turmeric inokutshintshwa kwisafron okanye nayiphi na imibala yokutya.
Xa uqala uqhotse irayisi, unokongeza i-tomato eqhotsiweyo enika ukulungiswa i-hue ebomvu, kunye nokongeza incasa.
Igalelo lesondlo
Kwirayisi ukuya egadini sifumana ukutya okunomxholo obalulekileyo we-carbohydrates, iivithamini, iiminerali kunye nefiber, ngelixa liphantsi kwamafutha.
Inxalenye yerayisi i-la jardinera, kunye nobunzima obumalunga ne-100 gr, iqulethe i-82 g ye-carbohydrates, i-7 g yeprotheni, i-1 g yamanqatha; Izixa ngokulinganayo 91% carbohydrates, 8% protein, 1% amafutha.
Ukongezelela, loo mali inika i-540 mg ye-sodium, i-180 mg ye-potassium, i-17 mg ye-calcium, i-120 mg ye-phosphorus, i-1,5 mg ye-magnesium kunye ne-0,8 mg yesinyithi; igalelo layo kwiivithamini B1, B3, B5 nayo ibalulekile; B6 kunye ne-folic acid.
Iipropathi zokutya
Ukufaka irayisi ekudleni kwethu kubaluleke kakhulu kuba iimpawu zayo zondlo zinika, phakathi kwezinye izibonelelo, ukuqinisa amajoni omzimba kunye neempawu ezichasayo, ngaphandle kokulibala isenzo sayo sokuphumla ngenxa yobukho be-tryptophan, i-amino acid eyinxalenye yeprotheni. umxholo kunye ne-B kunye neevithamini ze-B eziyinkimbinkimbi kunye ne-magnesium ziqinisekisa ukusebenza okungcono kweeseli ze-neuronal.
Phakathi kweekhabhohayidrethi, isiqulatho esiphezulu sesitatshi sigqama, into efunxwa ngokucothayo, nto leyo eguqulela kunikezelo lwamandla ngokuthe ngcembe kunye nolawulo olwaneleyo lwesiqulatho seswekile egazini. Oku kunika inyathelo lokuphumla ngenxa yomxholo we-tryptophan, eyi-amino acid eyinxalenye yeprotheni.
