Ilayisi Iyisisekelo sokudla Ama-Ecuadorians nakwamanye amadolobha aseLatino, abalandisa emlandweni wabo we-gastronomic ngamalungiselelo ahlukahlukene asekelwe elayisi. Lezi zindlela zokupheka zine-flavour enhle kakhulu, ziwumphumela wokuxuba ngokuhlakanipha izithako ezihlukahlukene, ezihambisana nezinqubo, ngesikhathi sokulungiselela, ezigqamisa ama-flavour, ukuthola imiphumela efanele i-palates enzima kakhulu.
irayisi nezimfanzi Kuyisampula yokudla okuvelele kwaseLatin America, isidlo esiphundu esiyingxenye ye-cuisine evamile yamazwe aseLatin America, futhi sidliwa ngendlela ekhetheke kakhulu futhi evame kakhulu, ezindaweni zakhona ezisogwini.
Kulesi senzakalo sikhathazeke ngokujwayelekile irayisi nezimfanzi ezivela e-Ecuador.
Ilayisi elinemfanzi liyalungiswa nakwamanye amazwe emazweni aseMelika.
Izwe ngalinye lethula ukuhluka okuthile ngokwezithako, kanye/noma inqubo ekulungiseni kwayo; ukugqamisa ngale ndlela okunye okukhethekile okuzungeze lesi sidlo esijwayelekile.
El irayisi nezimfanzi ipuleti le ukulungiselela okulula, ehlanganisa ethandwayo irayisi eseliphekiwe, enomsoco futhi emnandi umhluzi wezimfanzi, a rehash nezithako ezahlukene, njengo-anyanisi, utamatisi, iparsley, upelepele, ngaphandle kokukhohlwa ikhumini ne-achiote, (i-achiote igama i-onoto eyaziwa ngalo e-Ecuador nakwamanye amazwe)
Umhluzi omncane owengeziwe usetshenziselwa ukuvimbela irayisi ekubeni lome kakhulu, noma kunjalo, ukuthinta kwe iwayini White Kuyisithako esikahle sokwandisa kancane umswakama waleli rayisi.
Noma ngabe irayisi nezimfanzi Ivamise ukuba mnandi, bambalwa kakhulu abantu abakwenzayo ekhaya ngoba ukulungiselela kungase kubonakale kunzima (yize kungenjalo). Ngalesi sizathu, besifuna ukukunikeza konke iresiphi irayisi nezimfanzi ngakho-ke ungakwenza futhi ujabulele isidlo esikhulu esihle (isidlo sasemini) nomndeni wakho nabangane.
IDATHA OKUFANELE UYIFANELE:
- ISIKHATHI SOKULUNGISELELA: 10 IMIZUZU.
- ISIKHATHI SOKUPHAKA: 35 MINUTES.
- ISIKHATHI ESILINGANISWE SONKE: 50 IMIZUZU.
- UBUNZIMA BOKULUNGA: KULULA.
- ISIVELO: 6 IZINKONZO.
- UHLOBO LOKUDLA: ECUADORIAN.
Izithako zokwenza irayisi ngezimfanzi
para lungisa izimfanzi uzodinga amakhilogremu angu-2 wezimfanzi ezigeziwe nezikhishiwe (angahlutshiwe) 1 ithisipuni ye-cumin yomhlabathi (amagremu angu-5) ithisipuni elingu-1 le-annatto yomhlabathi (amagremu angu-5) ama-clove kagalikhi angu-4 kanye nezipuni ezingu-2 zamafutha (cishe amagremu angu-30).
Ngemuva kwalokho ukuze lungisa irayisi uzodinga 3 wezipuni ibhotela (45-50 amagremu) 2 wezipuni anyanisi omhlophe oqoshiwe (50 amagremu) 2 izinkomishi zerayisi okungaphekiwe kanye 2.5 izinkomishi umhluzi noma kwasolwandle / izimfanzi isitokwe esimweni sokubilisa izimfanzi.
para okuthosiwe yizona izithako ezidingeka kakhulu, kodwa zilula. Ngokuyisisekelo, uzodinga 1-2 wezipuni kawoyela noma ibhotela (20-40 amagremu) 1 anyanisi obomvu, diced, 1 pepper sweet (oluhlaza noma obomvu) diced, 3 utamatisi (ehlutshiwe futhi seedless) diced noma grated / ochotshoziwe, 1 ithisipuni. i-cumin yomhlabathi (5 amagremu) 1 ithisipuni ye-annatto yomhlabathi (5 amagremu) 3 wezipuni parsley oqoshiwe (20 amagremu) 4 kagalikhi (ogayiwe) 1/2 ithisipuni i-annatto yomhlabathi (3 amagremu) 1/2 inkomishi yewayini elimhlophe (10 amagremu) Usawoti kanye pepper (ukunambitha).
Ukuze uqedele, uzodinga kuphela uthole ama-plantain athosiwe, i-criollo chili kanye ne-avocado ukuphakelwa. Noma kunjalo, ungaphinda ukhethe ukwengeza u-anyanisi notamatisi ukushuka.
Ukulungiswa kwerayisi elinemfanzi igxathu negxathu - KUCHAZWE KAHLE
Ngemva kokuba izithako sezilungile, sizoqhubeka yenza okwakho ukulungiselela Ngokulandelayo:
UKUNONGWA KWE-SHRIMP (ISINYATHELO 1)
Uzodinga ukufaka izimfanzi ngosawoti, pepper, cumin, pepper pepper, bese kuthi-ke; engeza cishe amagremu angu-2 we-achiote. Okulandelayo, shiya isigamu sehora efrijini ukuze uphole. Uma usulungile, mane ushise amafutha esitokisini esikhulu bese ufaka ama-shrimp. Uzowapheka imizuzu embalwa ekushiseni okuphezulu. Ngemva kwalokho, uyazikhipha, azifake enkomishini, azigcine lapho kwenziwa izinyathelo ezilandelayo. Kubalulekile ukuthi ungalahli amafutha lapho lezi zimfanzi zithosiwe (zizosetshenziselwa ukuthosa).
LUNGISA IRAyisi (ISINYATHELO 2)
Thola ibhodwe ushise amafutha phezu komlilo ophakathi. Engeza u-anyanisi oqoshiwe bese upheka cishe imizuzwana engu-100/120. Bese wengeza irayisi nezinkomishi ezimbili zamanzi noma umhluzi wezilwane zasolwandle. Bavumele bapheke emlilweni omncane imizuzu engu-20 bese besusa.
YENZA UKUZIPHUMELA (ISINYATHELO 3)
Sebenzisa ipani elinamafutha asala esinyathelweni 1 bese wengeza u-anyanisi, i-bell pepper, utamatisi, iparsley, i-achiote, usawoti kanye nopelepele.. Qala ukugubha imizuzu engu-15 bese ufaka iwayini elimhlophe. Okulandelayo, engeza irayisi elilungiselelwe ngaphambilini futhi uhlanganise kahle imizuzu embalwa. Bese, engeza ama-shrimp, lungisa usawoti bese ukhonza (beka ama-plantains avuthiwe ngakolunye uhlangothi eduze kwe-avocado ne-chili).
INDLELA YOKUKHETHA UMHLUKO WE-SHRIMP (ISINYATHELO 4 – NGOKUZITHANDELA)
Lesi sinyathelo singokuzithandela kuphela kulabo bantu abafuna ukuba nomhluzi wabo siqu noma abafuna ukubilisa izimfanzi zabo. Thola kalula ibhodwe, ubeke amanzi anele, engeza, usawoti kanye nezimfanzi ezigcinwe ngaphambilini esinyathelweni 1. Zivumele zibilise imizuzu engu-3 bese ususa ama-shrimp. Gcina amanzi bese uhlanza ama-shrimp (ungashiya amanye angahlutshiwe uma uthanda).
Ekugcineni, njengoba ubona, akunzima kangako. yenza iresiphi yerayisi nge-shrimp. Udinga kuphela ukuthi ube nezithako ezifanele futhi wenze isinyathelo sokulungiselela saso ngesinyathelo. Sikweluleka ukuthi ukwenze ngokushesha ngangokunokwenzeka! Kuyindlela enhle kulabo abafuna ukujabulela ukudla okumnandi nomndeni noma abangani.
Ulwazi okunomsoco for irayisi nezimfanzi
Inani lokudla okunempilo ingxenye ngayinye yamagremu ayi-100
Amakholori: 156
Amafutha: 5.44 amagremu.
Ama-carbohydrate: 19.58 amagremu
Amaprotheni: 6.46 amagremu.
I-Cholesterol: 37 milligrams
Isodium: 277 milligrams.
Ushukela: 0.16 amagremu.
Fibre: 0.4 amagremu
Izinzuzo ezilethwa ukusetshenziswa kwerayisi emzimbeni.
Ilayisi, ngaphezu kokuba yisithako esiyinhloko ekulungiseleleni izitsha ezahlukene, ingenye yezinto ezisetshenziswa kakhulu lapho uphaka ukudla.
Ukusetshenziswa kwelayisi kunikeza izinzuzo ezinkulu zezempilo.
Ezinye izinzuzo esizithola ngokudla irayisi:
- Amandla Okuqukethwe isitashi kuyenza ibe umthombo omuhle kakhulu
- Iqukethe i-vitamin B complex.
- Intambo. Ilayisi elinsundu lihlinzeka ikakhulukazi i-fiber, ezuzisa ukusebenza kwesistimu yokugaya ukudla.
- Ikhono lokumunca amanzi ngesikhathi sokulungiswa kwalo, livumela ukuthi lifake amanzi emzimbeni ngemva kokusetshenziswa.
- hierro. Inamazinga aphezulu e-iron, ngakho ingavimbela i-anemia.
Izinzuzo zokudla izimfanzi
- Ukuphatha okuqukethwe kwekhalori eliphansi.
- Iqinisa i- amasosha omzimba
- Siza ku ukwakhiwa kwe-muscle fiber.
- izimfanzi kukhona umthombo we-Vitamin B12, Isiza ukugcina ama-neurons. I-Vitamin B6, ikhuthaza ukwakheka kwamangqamuzana egazi abomvu. I-Vitamin E, ebalulekile ekugcineni impilo ebonakalayo. I-Vitamin A iphinde ibambe iqhaza ekuqiniseni impilo yokubuka, ukuhlukana kwamaseli.
- umthombo wamaminerali njenge-selenium, i-zinc, i-sodium, i-manganese, i-magnesium, insimbi, i-potassium, i-phosphorus, ithusi, i-calcium.
Ama-shrimp anothe nge-Omega 3
ama-fatty acids Omega 3 okwamanje ezimfanzini Bangakwazi ukusebenza emzimbeni, bakhulule, belaphe noma bagweme ukuba khona kwezimpawu zezinye izifo:
- Ikhulula izimpawu ezibangelwa i-premenstrual syndrome.
- Isebenza ekuvimbeleni i-arthritis ye-rheumatoid.
- Kungabambezela ukukhula kwezimila.
- sebenza ku ukuvimbela ukwakheka kwehlule legazi.
