Iresiphi yeLocro yemifuno 

El ILocro yemifuno Inezandulela zangaphambi kweColumbian. Ilizwi "Locro" isuka IsiQuechua kwaye kuthiwa sisidlo soothixo esikwaziyo ukusasazeka kuwo wonke ummandla we-Andean kuMzantsi Merika. Ilizwe ngalinye linokwahluka kwalo malunga nezithako ezongeziweyo, kodwa bahlala befuna ukugcina isiseko sabo esityebileyo kunye nencasa yemifuno yabo.

Kwakhona i indawo Yenziwe ngemifuno Sisidlo sakudala esivela ePeru. equlathe isuphu ekhrimu eyenziwe ngeetapile kunye nethangaUkongeza, iqhelekile kwiindawo eziphakamileyo zasePeru kwaye ithandwa kakhulu emantla elizwe apho yaziwa ngokuba "Locro Arequipeño".

Namhlanje, kulo lonke elasePeru kwaye ngakumbi kwingingqi yaseSierra, i I-Locro de Verduras yisuphu engenakuphepheka kwimenyu yosapho, ukugcina isiko lokuyidla njenge-appetizer okanye phambi kokulunywa, ishushu kakhulu kunye nokuchukumisa i-coriander ukunyusa incasa yayo.  

Iresiphi yeLocro yemifuno   

Izithako

• Iifatata ezi-7 eziphakathi zinqunywe kwiikwere
• 2 ikonofile egalelweyo, ecoliweyo
• 2 tbsp. ikumin
• 2 tbsp. umhlaba aciote
• 2 tbsp. amafutha emifuno
• ½ ikomityi yeeertyisi eziphekiweyo
• 1 umbona ocoliweyo
• I-¼ yekhilogram yeembotyi ezithambileyo
• ½ ikomityi itswele elinqunqiweyo
• ½ ikomityi yekarothi enqunqiweyo
• ½ ikomityi enqunqwe iSwiss chard
• ½ ikomityi ye-broccoli enqunqwe
• 1 kunye ne-½ ikomityi yobisi
• ½ ikomityi yesiCreole samasi
• Iikomityi ezi-2 zethanga elidayiweyo
• Iikomityi zamanzi ze-7

Izinto eziphathekayo okanye izitya

• pan
• Imbiza yokupheka
• Imela
• Ibhodi yokusika
• Isipuni

Ukulungiselela

1. Embizeni, qala ngokuqhotsa itswele ngeoli. Emva koko, xa i-anyanisi igolide, yongeza iitapile kwaye udibanise kancinci kancinci.
2. Gubungela izithako ngamanzi kwaye ungeze i-cumin, i-garlic, ityuwa kunye masipheke imizuzu engama-20.
3. Ngoku, yongeza ii-ertyisi, i-karoti, iimbotyi ezibanzi, umbona, ithanga kunye ne-achiote. Gxuma ngamandla kwaye upheke yonke into enye imizuzu engama-20.
4. Xa ixesha liphelile, hlanganisa ubisi, i-broccoli kunye ne-chard inqunyulwe ibe yimicu.
5. Ukugqiba, qhoboshela amaqhekeza etshizi adayiweyo. Jonga ityuwa kwaye ukuba uyiphosile, yongeza i-pinch ngokokuthanda kwakho.
6. Khonza ushushu kwisitya esinzulu, ukuze imifuno eyaneleyo ingene. Gcoba nge-cilantro eqoshiwe kwaye ujabulele.

Iingcebiso kunye neengcebiso

• qiniseka ukuthenga imifuno emitsha ngokupheleleyo, oku kuya kwenza ukulungiswa kube lula, i-cheeky kwaye ikhangele.
• Hlamba imifuno nganye ngamanzi amaninzi; ekubeni ubumdaka bemekobume bunokuhlala bubotshelelwe kumaqokobhe awo okanye emagqabini.
• Sika yonke imifuno kwangaphambili, ngoko awuxakekanga ngokutya ngomzuzu wokugqibela.
• Ungayitshintsha ioyile ibhotolo okanye amafutha aqholiweyo, lo mva uya kunika incasa emnandi kakhulu yengulube.
• Ukuba ukwisidlo unokongeza amaqhekeza itshizi elula o ngaphandle kwetyuwa, ukuze ingachaphazeli indlela otya ngayo.
• Khapha isitya kunye iibhanana okanye icassava. Unokwenza ezinye irayisi eyongezelelweyo okanye ipasta ukudibanisa nesuphu okanye uyitye nje ngesonka esinekona ezintathu, isonka samaFrentshi okanye i-soda crackers.

Lithini igalelo lezondlo kwisithako ngasinye?

Ukuba uyazibuza ukuba yintoni na igalelo okanye ixabiso lesondlo yesithako ngasinye ILocro yemifuno? Siza kukubonisa kwangoko:

Nge-100 ml nganye yobisi:

• Iikhalori: 134 kcal.  
• Vitamin Cyena: 1.9g
• Isinyithi: 0,2 gr
• Ivithamin B: 0,7 gr

Nge-100 gr nganye yetshizi:

• Iikhalori: 402 kcal.
• Ikholesterolyena: 105g
• Iicarbohydrateyena: 13g

Nge-80 gr nganye yomnqathe:

• Amandlayena: 35g
• Iswekileyena: 0.8g
• Amanqatha apheleleyoyena: 0.2g

Kuzo zonke iigram ezili-100 zeChili:

• Amanqatha apheleleyoyena: 0.6g
• Isodium9 mg
• Potaziyam322 mg
• Vitamin B6yena: 0.5g

Ngeegram ezili-100 zetswele:

• Iikhaloriyena: 40g
• Iicarbohydrateyena: 9g
• Calcio23 mg
• wemagniziyamyena: 10g

Ngecephe yeoli:  

• Iikhalori: 2000 kcal
• I-Grasa: 22%
• Amafutha agcwalisiweyo: 10%
• Vitamin C: 26%
• Calcio: 34%

Nge-10 gr nganye yeCilantro:

• I-Grasa: 17%
• Iicarbohydrate: 53%
• Iprotein: 31%

Ngekomityi enye yeetapile:

• Iikhalori: 167 kcal.
• Iproteinyena: 0.8g
• Amanqatha apheleleyoyena: 0.2g

Ngeyunithi enye yombona:

• Iikhalori: 125 kcal.
• Iicarbohydrateyena: 100g
• Iswekileyena: 19g

Nge broccoli:

I-Brokholi kukutya amafutha aphantsi kunye neekhalori oko kubalaseleyo ngenxa yobutyebi bayo kwiivithamini, i-calcium kunye neeprotheni. Kwakhona kunconywa ukutya okulungileyo kunye nokulinganisela.

YeChard:  

Kwinxalenye enye, oko kukuthi, ikomityi yeSwiss chard, esinayo izixa ezikhulu iivithamini kunye neeminerali. Idla ngokutyiwa iphekiweyo, inongwe okanye njengokukhapha inyama, intlanzi, phakathi kwezinye. Incasa yayo iyafana neyespinatshi kodwa ithambile.

Yesquash:

Lo ngumfuno onika umzimba ezi zondlo zilandelayo: iivithamin A, B, C kunye ne-E, iifayibha, i-phosphorus, i-calcium, i-potassium kunye ne-magnesium. Ngenxa yesiqulatho sevithamini, ithanga linceda amehlo, ngokunjalo yomeleza ulusu, iinwele kunye namathambo

Imbali yeVegetable Locro   

U-El Locro wafunyanwa, ngokutsho kukaDaniel Balmaceda (umbhali waseArgentina, intatheli kunye nombhali-mbali, umbhali we "Ukutya kwiMbali yaseArgentina" umshicileli waseMzantsi Melika), ngo-1810 phantsi kweehambo ezahlukeneyo ePeru, ukuhamba ngeendlela zesiQuechua kunye nokwabelana neentsapho zomthonyama zommandla, ababedla ngokwenza esi sidlo njengento eqhelekileyo ekutyeni kwabo baze babelane nabamelwane nabantu basemzini ababeze kuloo mmandla.