I-Peas Recipe

Las ipeysi, edume njengerayisi kunye nenkukhu, ngumthombo omkhulu wesondlo ngenxa yesixa sabo esikhulu iicarbohydrates zemifuno kunye neeproteni, eyenza isidlo esimnandi sikhatshwa lixabiso lezondlo ezimangalisayo.

Esi sidlo siyinxalenye yenkcubeko yokutya kunye nokutya okuqhelekileyo kwabo bonke abantu basePeru, ngaphandle kokuba sesokutya okunemifuziselo kulo lonke elaseLatin America. Ezi ziimbotyi ezinomthamo omkhulu we ifayibha, iiprotheyini kunye neeminerali iyimfuneko ekusetyenzisweni komntu, ilungele ukutya ngexesha lesidlo sasemini. I ipeysi zizidumba ezifikelelekayo, ziyindlela eyongayo kwiprotein yezilwanyana.

Namhlanje baye baba isitya esihle kwaye sithandwa kwiitafile zomntu wonke, akukho nto ingazange izame ngenxa yokuba udumo lwabo lubenzele indawo ngaphakathi kwe-gastronomy yasePeruvia.

Kwakhona, zibe nefuthe elihle kokusingqongileyo, nakwi-ecosystem kunye neendlela zokuphila zamafama asePeruvia ngenxa yemfuno engakholelekiyo. Iye yalinywa kangangamawaka eminyaka ngeendlela ezahlukeneyo nakumazwe ahlukeneyo aseMpuma nakuMbindi Asia. Ukusuka apho imveliso yayo yanwenwela kwiMeditera, de yaba yinxalenye yokutya kwasePeru.

Namhlanje sikubonisa indlela yokuqala yokulungiselela ipeysi, apho amakhaya amaninzi amakhulu kunye neendawo zokutyela zasekhaya ziye zathatha inxaxheba kuzo zonke iidinari zazo ngokuhamba kwexesha ngaphandle kotshintsho olukhulu okanye izithako ezahlukeneyo, ukuze uyifumane, uyifunde kwaye uyifundise abo ubathandayo kwintlanganiso, yonke imihla okanye ngexesha lakho. ixesha lokwabelana nosapho kunye nabahlobo. Nangona kunjalo, yongezwa ukuba i- iresiphi ayiyodwa, kodwa ngulo mgangatho uninzi lwabemi abawusebenzisayo nabawunandiphayo.

I-Peas Recipe

Izithako

• ½ ikomityi yeoli
• ½ ikomityi yetswele
• I-clove zegalikhi ze-2
• 3 iikomityi zee-ertyisi
• I-anyanisi e-1 inqunywe kwizikwere
• 1 utamatisi unqunyulwe kwizikwere
• I-1 yenkukhu ye-bouillon cube
• Ityiwa kunye nepelepele ukunambitha
• Cumin kunye nesinongo.

Izinto eziphathekayo kunye nezixhobo

• Iimbiza ezi-2
• Imela
• pan
• Isipuni

Ukulungiselela

1. Okokuqala susa konke ukungcola kwiimbotyi, zihlambe izihlandlo ezithathu okanye ngaphantsi uze uziyeke zigalele amanzi ipeysi ixesha embizeni. Ubuncinci kwiiyure ezisibhozo ngaphambili
2. Ukuqala nge-sauce, hlamba i-tomato, i-anyanisi kunye zinqumle zibe zizikwere ezincinci. Ukuba ufuna, unokongeza i-chili, i-celery okanye nayiphi na imifuno.
3. Ke khupha ii-ertyisi uwagalele kwakulo mbiza. Gcwalisa kwakhona ngamanzi kwaye uzise ekuphekeni
4. Vumela ubilise de thambisa, malunga nemizuzu engama-20
5. Kwimbiza eyahlukileyo yongeza i-bouillon cube yenkukhu, ukuba sele ilungile ngaphambi kokuba i-ertyisi ithambe, beka bucala.
6. Ngoku siza kwenza ukunxiba epanini yokuqhotsa, fudumeza kuqala i-oyile yemifuno oyikhethileyo kwaye ubeke i-anyanisi edayiweyo, yiyeke i-caramelize imizuzu embalwa.
7. Emva kokuba i-anyanisi ibomvu, yongeza igalikhi egayiweyo epanini kwaye uyishukumise ngecephe
8. Yongeza itumato edayiweyo kwaye uyishukumise okomzuzwana kwaye wongeze pepper kunye ne-cumin ukuba unqwenela. pheka imizuzu emihlanu
9. Ekugqibeleni, yongeza ityuwa kunye nesinongo, xuba kwaye upheke eminye imizuzu emine

Iingcebiso kunye neengcebiso

Las iiertyisi ziye yayikhona ixesha elide kwiitafile zasePeruvia njenge isitya esiqhelekileyo kunye nesingenasiphako, egcwele i-fiber kunye neemaminerali ezinkulu eziyimfuneko kumzimba womntu, njengentsimbi, efunekayo ukuthutha i-oksijini kuwo wonke umzimba, i-phosphorus kunye ne-zinc.

Ukulungiselela kwayo kufuna ukuzinikela okukhulu kunye nexesha lokuphumla phambi kokudubula, echaza ubude benkqubo.

Ke ngoko, ngokulandelayo iingcebiso kunye neengcebiso Uya kuyazi indlela yokutya le legume emangalisayo kunye neenzuzo ezintle ngendlela emnandi nenempilo ngokukhawuleza.

• Shiya iiertyisi cwilisa ngokukhethekileyo usuku olunye phambi kwamalungiselelo
• Ukuba ufuna ukuba zithambe okanye zithambe ngokukhawuleza unokongeza a i-pinch yesoda yokubhaka amanzi owabamanzisa kuyo kusuku olungaphambili
• Eyona ndlela ibalaseleyo yokuzitya zikhaphe inyama, inkukhu kwisosi yesoya okanye inkukhu ebhakiweyo enencasa; kwaye ukusilela oko, unakho nokubakhapha ngeqanda eliqhotsiweyo. Okanye nokuba neentlanzi, ngendlela efanayo lulungiselelo olumnandi olubandakanya isibindi senkomo
• Las yahlula ii-ertyisi zincinci kwaye zipheka ngexesha elifutshane xa zithelekiswa nazo zonke, ukongeza, akuyimfuneko ukubashiya ukuze baxube.
• Le iresiphi engakholelekiyo kwaye eguquguqukayo inokukhatshwa yinto emnandi irayisi emhlophe
• Lo nto ipeysi phuma ukhrim, ungayigcwalisi imbiza kakhulu ngamanzi ashushu kuba kungenjalo izakuba yisuphu, kufanele kuphela. ukuya ngqo emphethweni apho iiertyisi ziphela khona

Ulwazi lwezondlo

Ii-ertyisi kukutya kweprotheyini phezulu ixabiso lebhayolojiZikwangumthombo wefiber yokutya enika imvakalelo yokuhlutha ixesha elide.

Kwakhona, zizidumba ezinokugcinwa iinyanga ngaphandle kokulahlekelwa kwisondlo sazo. Kananjalo banomthombo we iiproteni malunga nama-20-25 ekhulwini obunzima bayo, obuphindwe kabini kunengqolowa nobukhulu obuphindwe kathathu kunerayisi.

Kwakhona, nganye nganye 100 g yee-ertyisi sifumana:

• Amandla (Kcal): 532kcal
• Iiprotheni (g): 23,8 gr
• Amafutha ewonke (g): 1,1 gr
• carbon H. ekhoyo (g):38,2g
• Iiswekile zizonke (g): 8,0 gr
• Iyonke i-fiber yokutya (g): 25,5 gr
• Ifayibha enyibilikayo (g): 4,1 gr
• Ifiber enganyibilikiyo (g): 21,1 gr
• Isodium (mg): 15mg
• Intsimbi (mg):4,8mg
• Phosphorus (mg): 321 mg
• IZinc (mg): 3,6mg

Iinyani zokuziyolisa

Izinto ezinomdla okanye idatha enomdla iyanda ngaphakathi kwesi sithako, nto leyo eyenza ukuba kufuneke kunyanzeleke ukuba kuvezwe ezinye zezi ngongoma xa kukhangelwa. yazisa kwaye yonwabise kubafundi bethu.

Kungekudala uluhlu lwekhorasi kodwa olunesondlo lwe iinyani ezimnandi ibaluleke kakhulu malunga ne ipeysi kunye nokuzalwa kwakhe:

• Ziye zibaluleke kakhulu kwaye zidumileyo zibulela kwakhona kwinto yokuba ezi ipeysi yayizezi eertyisi ezazisetyenziswa sisazinzulu esingalibalekiyo UGregory Mendel kuphando lwakhe olufanelekileyo kwi-genetics, namhlanje eziziintsika ezibalulekileyo kwibhayoloji
• Las ipeysi ba ikhona ngalo naliphi na ixesha lonyaka, nokuba ingumkhenkce, igcinwe, yomisiwe, isanda, ukuze sikwazi ukupheka, ikakhulu kwirayisi, isuphu, izitya ezisecaleni okanye izityu
• Iyinxalenye yosapho lwe iimbotyi kwaye yimbewu yesityalo esinyukayo enegama elifanayo. Ziyi-pod eluhlaza equlethe ii-ertyisi ezine ukuya kwelishumi
• Iintsalela zakudala ezifunyenwe kwiTurkey yanamhlanje zibonisa ukuba imveliso yezolimo ye ipeysi ibuyela emva kwiminyaka 7000 kunye 8000 BC. Imbali isixelela ukuba, ukongeza ekusetyenzisweni kokutya, yayisetyenziswa njengokutya okanye njengeenkozo ezomileyo malunga nenkulungwane ye-XNUMX.