El Imbotyi yasePeruvia Yenye yezona mbotyi zaziwayo (imbewu ekhuliswa kwimidumba) ePeru nakwilizwe jikelele. Ibonakala ngokuba neefayibha ezininzi kunye neeproteni, ngaphezu kwe-flavour emnandi kunye nesiseko sokuthungwa kwi-Latin American cuisine.
Olu hlobo lwembotyi lukwabizwa ngegama Iimbotyi zaseCanary kwimimandla efana neMexico, kwaye inokunikwa njengesitya esisecaleni kunye nazo zonke iintlobo zokutya. Ngendlela efanayo, kunokwenzeka ukuba udle kunye tortillas, quesadillas kunye ne-sopotes, kunye neembotyi eziqhotsiweyo okanye njengesitya esikhulu sihamba nerayisi emhlophe okanye iitapile ezibilisiweyo.
Ngendlela efanayo, i Imbotyi yasePeruvia Ngokukodwa, kusivumela ukuba siphonononge imiceli mngeni emitsha kwizitya esifuna ukuzilungiselela kwaye ke ngoko sinike iintlobo ngeentlobo zokutya ngendlela enempilo, enencasa nexabiso eliphantsi.
Kule meko, namhlanje siza kufundisa iresiphi Iimbotyi zasePeruvia, ebonisa yonke i-exquisiteness yale mbewu, ibambene kunye nezinye izithako ezifikeleleka ngokulula kwaye zilungiswe ngokukhawuleza, ngoko siyakumema ukuba uqhubeke ufunda kwaye ufumene, ngaphezu kwayo yonke into eyenziwa yile Bhontshisi.
Izithako
- 1 kilo yeembotyi zasePeruvia
- 2 tbsp. yengulube okanye ioli yemifuno, ngokokuthanda
- 1 tbsp. ikumin
- 1 itswele enkulu
- 3 amagqabi etshives
- I-1 ikomityi ye-bacon okanye i-sausage etshayayo
- I-clove zegalikhi ze-3
- 2 iitumato ezivuthiweyo
- Amagqabi e-coriander ali-4
- Iilitha ezi-2 zamanzi
- Ityiwa kunye nepelepele ukunambitha
Izixhobo
- Isitya
- Imela
- Ibhodi yokusika
- pan
- Isitya
- Imbiza enzulu
Ukulungiselela
I-Primero, cwilisa iimbotyi kwisitya samanzi amaninzi ngobusuku okanye de kube kwenziwe amalungiselelo.
Ngosuku olulandelayo, iimbotyi ziya kudumba, kuxa kufuneka uzihlambe kwaye uzikhuphe.
Kuza ngokukhawuleza, uwafake kwimbiza enzulu enamanzi aneleyo; ukuze igqume kakuhle imbewu nganye. Babeke ukupheka phezu kobushushu obuphantsi kwaye Yiyeke ibilise malunga nemizuzu engama-30 ukuya kwengama-40.
Ngelixa ezi ziphekayo corte kwiziqwenga eziphakathi ibhakoni okanye chorizo (nantoni na oyinyulileyo ngokwencasa yalowo uyilungisayo), uyigcine endebeni.
Kwangoko usike i-chives, itswele, itumato kunye negalikhi kakuhle. Ezi zithako ziza kufakwa epanini, zifudumeze ngaphambili, kunye nebhotela okanye ioli, ukwenzela ukuba ziqhotse. Hayi yeka ukubetha ukuze kungabikho nto ibambekayo kwaye itshise.
Xa iilokhwe ziza kuba mdaka, yongeza i-bacon kwaye uqhubeke upheka de bakhulule amanqatha abo endalo.
Ngeli xesha, iimbotyi kufuneka zilungele ukuthambisa, ukuba kunjalo, lixesha lokudibanisa zonke izithako. Ngoko, saqhubeka songeza i-sofrito embizeni yeembotyi, phambili sidibanisa amaqabunga e-coriander okanye i-coriander entsha kunye ne-cumin; Sibeka ityuwa ukunambitha kwaye sivumele ukupheka enye imizuzu eyi-15 ukuya kwe-20 phezu kobushushu obuphakathi, sihlala sijonga i-flavour.
Ekugqibeleni, uvavanyo lwesinongo kunye nenqanaba lokufuma, ukuba kumanqanaba owathandayo, cima ubushushu kwaye uvumele ume imizuzu embalwa. Khonza kwisitya esinzulu okanye kwisitya esikhulu, Hamba nerayisi emhlophe, i-chifa, i-yucca, iitapile ezibilisiweyo okanye nayiphi na i-tuber oyikhethayo.
Iingcebiso kunye neengcebiso zokuphucula ukulungiselela
- Inyama inokutshintshwa luhlobo lweprotheyini oyithandayo ngexesha lokugqoka, inkukhu, inkukhu, inyama yenkomo okanye yehagu.
- Beka iimbotyi ukuze zifunxe ibanceda bapheke ngokukhawuleza.
- Iimbotyi zinokuphekwa kwi-a umpheki woxinzelelo, okoko nje ukuthintela nayiphi na ingozi ekhitshini xa usebenzisa esi sixhobo.
- Los iimbotyi eziphekiweyo zinokufakwa emkhenkceni ukuze zisetyenziswe kamva, ekubeni ingxowa ye-kilo ye-1 ivelisa ngaphezu kweekomityi ze-20.
- Iimbotyi zingasetyenziswa njenge i-puree okanye isidudu Olunye ulungiselelo.
Iimpawu zeBean yasePeruvia
El Imbotyi yasePeruvia okanye iMayo Coba, yi Imbotyi eyomileyo ikwimo embhoxo ixhaphake kwi-Latin American cuisine, ubungakanani obuphakathi kunye nophondo lwendlovu ngombala omthubi. Ziyinzalelwane yaseMzantsi Melika, ezaziwa ngamagama ahlukeneyo afana neembotyi zasePeruvia, iimbotyi zaseCanary okanye imbotyi yaseMexico etyheli.
Itheyibhile yezondlo ngokubanzi
El Imbotyi yasePeruvia Ngumthombo ofanelekileyo weprotheyini ene umxholo ophezulu wefiber, Ngokunjalo, ngumnini vitamin B, njengoko kuyimfuneko kumzimba njenge niacin, Riboflavin kunye folic acid. Kwakhona, Iqulethe iiminerali ezifana ne-iron, ubhedu, i-zinc, i-phosphorus, i-potassium, i-magnesium kunye ne-calcium.
Kwakhona, iimbotyi zizityebi kwiiminerali kunye neefayibha, ungaqulathanga amafutha ahluthayo, njengokuba kunjalo kwezo zifumaneka kwezinye iiproteni zezilwanyana. Sisithako esisempilweni entliziyweni, njengoko inokunceda ukuphucula amanqanaba e-cholesterol yegazi, enye yezona zinto zibangela ukufa kwentliziyo.
Ngendlela enye, iBean yasePeru ngumthombo ogqwesileyo wesodium, ifayibha yokutya kunye neprotheni, ngoko ke, iresiphi efanelekileyo yokupheka ngokuqhubekayo kuba ikuvumela ukuba ulawule izondlo ezinikwa usapho lwakho.
Kwimeko mbi, iinxalenye zayo kunye nezondlo zezinye, eziphuma ngolu hlobo lulandelayo:
Kwi-100 grams yehagu okanye yebhekoni kukho:
- Iikhaloriyena: 242g
- Amafutha ewonke: 14 gr
- ICholesterol: 80 mg
- Isodium: 62 mg
- Amafutha ahluthayo: 5 gr
- Potaziyamyena: 423g
- Iproteinyena: 27g
- Hierroyena: 0.9g
- Calcioyena: 619g
Ngoku, Kwicala lemifuno, izondlo zibukeka zithandeka ngakumbi kwaye zineepesenti eziphezulu, kuba, njengoko ziyimveliso yemvelaphi yemifuno kwaye ngoko ke zendalo, izalathisi zabo ziphezulu kunezo zithako zegalelo lezilwanyana okanye ezenziwe.
Kwi-100 grams yetswele esinayo:
- Iikhaloriyena: 40g
- Isodium4 mg
- Potaziyam146 mg
- Iicarbohydrateyena: 9g
- Ifayibha isondloyena: 1.7g
- Iswekileyena: 4.2g
- wemagniziyamyena: 612g
- Calcio23 mg
Kwi-100 grams yetshilisi kukho:
- Uxinzelelo oluphezulu lwevithamini C, A kunye neB6
- Potaziyam1134 mg
- Hierro398 mg
- I-Magnesium kunye ne-antioxidants: 22 mg
Nge-10 grams ye-coriander okanye i-coriander sifumana:
- IVithamin C kunye neBeta Carotene: 340 mg
- Calcio124 mg
- Iphosphorus48 mg
- Hierro4 mg
- Selenium3 mg
- Iikhalori: 27 kcal
Kwi-80 grams yegalikhi kukho:
- Iikhaloriyena: 35g
- Iproteinyena: 0.8g
- Amafutha iitotaliyena: 0.2g
