Kulungile bahlobo, namhlanje sikuzisela kwakhona uyolo oluthatyathwe kowethu Ukutya kwePeruvia. Siyazi ukuba kubaluleke kangakanani ukusebenzisa ixesha ngobulumko, kwimihla yethu yemihla ngemihla, ngakumbi kuloo mizuzu apho umsebenzi usithintele kumzuzu omncinci ukuze sikwazi ukuzalisa amandla kunye nokugcina umzimba unempilo ngokusemandleni. Ukuba ungomnye waba bantu okanye awukuthandi ukutya okuninzi, namhlanje sikuzisela iresiphi efanelekileyo.
Siyazi ukuba amaxhala angqonge ubomi bethu bemihla ngemihla asenza sicinge ukuba akunakwenzeka ukufumana ukutya okunesondlo, nokuba ukutya ngendlela esempilweni kufuna ixesha elininzi ekhitshini. Oku kusikhokelela ekubeni siye kwiminqweno emincinci, ethi isikhuphe engxakini, kodwa iphele ingaphili kwaye ngamanye amaxesha isigulise.
Namhlanje sikuphathele iresiphi ekhethekileyo, kuba sisazi isigqibo esihamba kuso xa sikhetha into emasiyitye, kwaye okona kubaluleke kakhulu ukuba kusithathe ixesha elingakanani ukuyenza, mackerel kunye neertyisi Ilula ngenxa yokulungiswa kwayo ngexesha elifutshane kwaye inempilo kakhulu. Uyakungcamla esi sidlo simnandi sentlanzi esemagqabini, ebonakaliswa ngokuba nencasa eyomeleleyo kunye nokuba nokungaguquguquki okuqinileyo, okuyimackerel. Ukuba ngumlinganiswa ophambili ngalo mhla, iya kukhatshwa kukumnandi okunencasa ethambileyo, kodwa enencasa efana neechickpeas.
Ingaba ulunde ntoni! Ungayiphosi, uya kuyithanda kwaye iya kugcwalisa umlomo wakho ngeencasa ezityebileyo, ngakumbi ukuba uthanda ukutya kwaselwandle, iya kuba ngamava amahle. Kwaye ngaphandle kokuqhubeka, masiqalise.
I-Mackerel ene-chickpeas iresiphi
Izithako
- ½ ikhilogram yentlanzi eyomileyo (ifakwe emanzini)
- ½ ikhilo yamantshontsho
- 1 i-pepper enkulu, icwecwe
- 1 i-anyanisi enkulu picasa
- ½ ikhilogram yeetapile
- 1 indebe yeoli
- 2 utamatisi ophakathi, uhlanjululwe kwaye unqunyulwe, ityuwa ukunambitha.
Ukulungiswa kweMackerel kunye ne-chickpeas
Kule recipe, into kuphela eya kuthatha ixesha elide iya kuba yi-chickpeas, zama ukuyilungiselela kwangaphambili ukwenzela ukuba xa usenza isidlo sakho sasemini, kuya kuba lula kuwe ekhitshini.
Ukuqala uya kwenza oku kulandelayo:
Kwisitya okanye kwisikhongozeli uya kubeka i-½ yekhilogram yee-ertyisi kwaye wongeza amanzi, ngokuqhelekileyo amanzi aphindwe kathathu kunalawo abekwe i-ertyisi. Kwaye ubashiya ukuba bamanzise ngosuku olungaphambili, oko kukuthi, ukususela kubusuku obungaphambili, lixesha eliqikelelwayo le-8 ukuya kwiiyure ze-12.
Emva kokuba ixesha lidlulile, kumanzi afanayo siya kudlulisela i-chickpeas embizeni, ingaba yi-pressure cooker okanye enye yendabuko, (umahluko phakathi kwezi zimbini kukuba kwi-pressure cooker kuya kuthatha ixesha elincinci ukupheka i-chickpeas". intshontsho).
Kwi-pressure cooker uyivumela ukuba ipheke malunga nemizuzu eyi-15 ngaphezulu kobushushu obuphantsi, (khumbula ukuba emva kokususa ubushushu, kufuneka ulinde imizuzu engama-20 ukuya kwengama-25 ukuze uxinzelelo lwehle kwaye ungayivula imbiza yakho. imbiza malunga neyure e-1 okanye iyure enye enesiqingatha phezu kobushushu obuphakathi, uvuselela rhoqo, ekupheleni xa zilungile wongeza ityuwa ngokuthanda kwakho, ukuze ulusu lwe-chickpea luhlale luthambile kwaye luqinile.
Emva koko, embizeni yongeza amanzi anetyuwa encinci kwaye uyiyeke ibile, xa amanzi eshushu wongeza i-½ kilogram ye-mackerel fish kwaye uya kuyishiya ixesha lemizuzu emi-2. Emva kokuba ixesha liphelile, uyayikhupha kwaye siqala ukukrazula okanye ukuqhekeza intlanzi.
Emva koko ngaphandle kwento esele siyilungisile, siya kuhlambulula kwaye sinqumle i-2 medium, i-tomato encinci kakhulu. Emva koko sinqumle i-anyanisi enkulu ibe ngamaqhekeza amancinci okanye ubungakanani obuthandayo, ngendlela efanayo sinqumle ipepper ibe ngamaqhekeza, ukutya esiza kukusebenzisa sele sinqunyulwe, sithatha ipani apho siya kufaka ioli (umnquma okanye imifuno, kuxhomekeke kwincasa yakho) kunye nexesha ngetyuwa kunye nepepile ngokuthanda kwakho. Emva koko siza kubeka iintlanzi kunye nee-chickpeas esele zilungisiwe kwi-dressing ebesiyilungiselela. Ukongeza ikomityi yamanzi kunokusuka kumanzi aseleyo kwi-chickpea, okanye apho sibilisa intlanzi encinci, kwaye siyivumele ipheke de amanzi agqitywe kwaye yiloo nto.
Silungiselela ukubopha kwaye ngaphambili, uya kulungiselela i-½ ikhilo ye-yellow potato, ezo zilungele siza kuzinqumla zibe ngamaqhekeza. Kwaye sibeka ukulungiselela kwethu kwiplate kwaye sibeka iziqwenga zezambane, sinqumle i-parsley encinci kwaye sisasaze phezulu, unokukhonza oku kulungiselelwa okumnandi ngesizathu serayisi ngokuthanda kwakho.
Ndiyathemba ukuba ikuncedile, kwaye ungabelana ngolu lonwabo nabahlobo bakho kunye nosapho. Yiba nengeniso ebalaseleyo.
Iingcebiso zokwenza okumnandi
Ukongeza ekubeni iresiphi elula, sifuna ukukunika iingcebiso ezilula zokugqiba okumnandi, kunye nenye indlela yokulungisa oku kutya okumnandi.
Ngaphambi kokubeka intlanzi kwi-dressing, ungayixuba okanye uyidlulise ngomgubo kwaye ukuba unayo i-breadcrumbs nayo isebenza. Oku kuvumela ukuba ibe nencasa eyahlukileyo kunye nokuhambelana okuqinileyo xa kungcamla.
Ukuba uyayithanda i-chili, endaweni yokongeza ipepile, wongeza i-pepper okanye ukuba ufuna zombini ngaxeshanye.
Ukuba unomhluzi wenkukhu efrijini yakho, endaweni yokongeza amanzi abilisiweyo, wongeza umhluzi kwaye uya kukunika incasa eyomeleleyo kwaye egqwesileyo. Kwaye ayizukuyenza buthuntu incasa yentlanzi.
Kwaye ukuba ufuna ukuzama olunye uhlobo lweprotheyini, ukhululekile ukwenza njalo. Kuba le resiphi iyinto yonke kulo mba, ukuziqhelanisa neencasa ezahlukeneyo zomntu ngamnye.
Ukuba uthanda i-tart flavour, yongeza ijusi encinci ye-lemon kwintlanzi ngaphambi kokuba uyixube kwi-dressing, kwaye uyivumele ihlale malunga nemizuzu eyi-10-15.
Xa uvumela i-chickpeas ukuba idibanise, unokongeza i-soda encinci yokubhaka, eya kubenza balungele ukupheka, ngexesha elincinci. Kwaye ukuba awunalo ixesha lokuzilungiselela, sinoncedo olukhulu, ukuba sinokuzifumana kwivenkile enkulu, esele ilungisiwe kwiinkcazo ezahlukeneyo. Kufuneka kuqatshelwe ukuba beza ngetoti.
Iliso! Ukuba wongeze ibhicarbonate emanzini othambe ngawo iiertyisi, walahle la manzi emva kwexesha kwaye uwahlambe kakuhle kakhulu.
Kwaye siyathanda ukwenza kube lula kuwe ekhitshini, ke ukuba ubungenaxesha lokufunxa ii-chickpeas kusuku olungaphambili, okanye ulibele. Uzokwenza oku kulandelayo, kwi microwave container, ukhumbule kakuhle kakhulu kufuneka ibe special for microwave, uzobeka amachickpeas umlinganiselo ozowusebenzisa, ubeke amanzi de kuphuphume i chickpeas kwaye ngaphezulu ubeke okanye usonge. Ngephepha kwi-oveni kwaye ngefolokhwe uvula indawo encinci yokuvula, xa sele yenziwe, uyisa kwi-microwave malunga nemizuzu eyi-15, enobushushu obuphezulu. Emva koko ubakhuphe kwi-micro kwaye uyivumele ipholile kwaye i-voila, ilungele ukupheka ngaloo mini.
Nangona, ndiyathemba ukuba ezi ngcebiso zinokukunceda kwiresiphi yakho okanye ukulungiselela. Siyazi ukuba uyakuyonwabela ngokwenene incasa ekuyo kwaye sisidlo esifanelekileyo nokwabelana ngaso nangayiphi na enye iholide. Ungalibali ukwabelana ngezi zinto nabahlobo bakho kunye nangaphezulu kunye nabo babelana ngothando lwencasa elungileyo kunye nencasa ebukhali, kude kube ngumhlobo olandelayo.
Ixabiso lesondlo
Ukutya okunesondlo kunye nokutya okunesondlo akusengomsebenzi ulula; Nangona kunjalo, akukho nto ilungileyo ilula, kodwa njengoko ixesha lihamba liba lula, kuba kula maxesha abantu abaninzi baye banomdla kumzimba onempilo kunye nonomtsalane, ngoko ke izithako, eziye zabasebenzi beRecipe zineepropati ezibaluleke kakhulu kunye neevithamini kwaye siya kukucacisela ngezantsi:
I-Mackerel, ngaphezu kokuba ne-flavour eveleleyo, ibuye isityebi kwiipropati ezahlukeneyo kwaye ineenzuzo ezininzi zokunyamekela umzimba wakho kunye nempilo. Ukuqala ngento yokuba ngumhlobo obalaseleyo wokunyamekela inkqubo yethu ye-cardiovascular system, enezixa eziphezulu zento esiyibiza ngokuba yi-fatty acids kunye ne-omega 3, ibe negalelo elihle ekugcineni amanqanaba egazi enempilo, ukunciphisa i-triglycerides kunye ne-cholesterol.
Ukongezelela, kukuzinzisa okukhulu kobunzima bakho, oku kungenxa yokuba ayinayo i-carbohydrates kodwa ngokuchaseneyo, inezinga eliphezulu leeprotheni ezisemgangathweni, ngelixa libonelela ngamafutha anempilo kunye nendalo ekudleni kwethu.
Iqulethe iiminerali eziyimfuneko, oko kukuthi, kubaluleke kakhulu ukomeleza amajoni omzimba. Enye yazo i-selenium, enceda kwaye ikhusele umzimba kwizifo kunye nomonakalo obangelwa i-radicals yamahhala, inceda ekuveliseni (ekubunjweni kwe-DNA) kwaye inceda nokusebenza ngokufanelekileyo kwe-thyroid gland.
Kwaye ekugqibeleni, ikwasisityebi kwiivithamini ezifana neqela B, kunye nogxininiso kwi-B12 kunye neevithamini A kunye no-D. Kwelinye icala, ii-chickpeas zineepropati ezinkulu ezingaqhelekanga, kunjalo, kuyabonakala ukuba sinokukhupha iinzuzo ezininzi ezinempilo ngokutya oku kumnandi. umdumba . Yiprotheni yemifuno egqwesileyo, yehlisa amanqanaba e-cholesterol embi, iivithamini zohlobo lwe-B1, B2, B9, C, E no-K kunye neeminerali, eziyintsimbi, i-calcium, i-potassium, i-phosphorus, i-zinc, i-magnesium. Ukubaluleka kokunyamekela imizimba yethu exabisekileyo.
