Hhayi-ke bangane, namhlanje sikulethela injabulo ekhishwe kwethi Ukudla kwasePeruvia. Siyazi ukuthi kubaluleke kangakanani ukusebenzisa isikhathi ngokuhlakanipha, osukwini lwethu nosuku, ikakhulukazi kulezo zikhathi lapho umsebenzi usibekela isikhashana esincane ukuze sikwazi ukugcwalisa amandla nokugcina umzimba unempilo ngangokunokwenzeka. Uma ungomunye walaba bantu noma ungeyena ngisho umthandi wokudla okunemininingwane, namuhla sikulethela iresiphi ekahle.
Siyazi ukuthi izinkathazo ezisizungezile nsuku zonke zisenza sicabange ukuthi akunakwenzeka ukuthola ukudla okunomsoco, nokuthi ukudla ngendlela enempilo kudinga isikhathi esiningi ekhishini. Okusiholela ekutheni siye ezifisweni ezincane, ezisikhipha enkingeni, kodwa zigcine zingaphilile futhi kwesinye isikhathi zisigulise.
Namuhla sikulethela iresiphi ekhethekile, njengoba sisazi isinqumo esidlula kukho lapho sikhetha esizokudla, futhi okubaluleke kakhulu ukuthi kusithathe isikhathi eside kangakanani ukukwenza, i-mackerel nge-chickpeas Ilula ngenxa yokulungiswa kwayo ngesikhathi esifushane futhi inempilo kakhulu. Uzonambitha lesi sidlo esimnandi senhlanzi enhle kakhulu, ebonakala ngokuba ne-flavour eqinile futhi nokuba nokuvumelana okuqinile, okuyi-mackerel. Njengoba ingumlingiswa ngalolu suku, izohambisana nesidlo esimnandi esine-flavour ethambile, kodwa ehlwabusayo efana nama-chickpeas.
Ulindeni! Ungaphuthelwa, uzoyithanda futhi izogcwalisa umlomo wakho ngama-flavour acebile, ikakhulukazi uma uthanda ukudla kwasolwandle, kuyoba yinto enhle kakhulu. Futhi ngaphandle kokuchitha isikhathi, ake siqale.
Iresiphi ye-mackerel nge-chickpeas
Izithako
- ½ kilogram yezinhlanzi ezomisiwe (ezicwilisiwe)
- Amakhilogremu ayi-½ kilo
- 1 pepper enkulu, eqoshiwe
- 1 anyanisi omkhulu picasa
- ½ ikhilogremu lamazambane aphuzi
- 1 inkomishi yamafutha
- 2 utamatisi medium, ehlutshiwe futhi oqoshiwe, usawoti ukunambitha.
Ukulungiswa kweMackerel nge-chickpeas
Kule iresiphi, into kuphela ezothatha isikhathi esincane kuyoba ama-chickpeas, zama ukuwalungiselela kusengaphambili ukuze uma wenza ukudla kwakho kwasemini kube lula kuwe ekhishini.
Ukuze uqale uzokwenza lokhu okulandelayo:
Esitsheni noma esitsheni uzobeka u-½ kilogram of chickpeas futhi uzofaka amanzi, ngokuvamile amanzi aphindwe kathathu kunalawo abekwe uphizi. Futhi uzishiya zicwiliswe ngayizolo, okungukuthi, kusukela ngobusuku bangaphambili, leso isikhathi esicishe sibe ngamahora angu-8 kuya kwayi-12.
Uma isikhathi sesidlulile, emanzini afanayo sizodlulisela ama-chickpeas ebhodweni, kungaba umpheki ocindezelayo noma owendabuko, (umehluko phakathi kwalokhu okubili ukuthi ku-pressure cooker kuzothatha isikhathi esincane ukupheka. inkukhu).
Esitokisini sokucindezela uyasivumela ukuthi sipheke cishe imizuzu engu-15 phezu kokushisa okuphakathi nendawo, (khumbula ukuthi ngemva kokukhipha ukushisa, kufanele ulinde imizuzu engu-20-25 ukuze umfutho wehle futhi ungakwazi ukuvula ibhodwe lakho. ebhodweni cishe ihora elingu-1 noma ihora elingu-1 nengxenye phezu komlilo ophakathi, uvuselela njalo, ekupheleni lapho sezilungile ufaka usawoti ngokuthanda kwakho, ukuze isikhumba se-chickpea sihlale sithambile futhi siqinile.
Khona-ke, ebhodweni uzofaka amanzi anosawoti omncane bese uwayeka abile, uma amanzi eseshisa uzofaka u-½ kilo we-mackerel fish futhi uzoyishiya isikhathi semizuzu engu-2. Uma isikhathi sesidlulile, uyasikhipha bese siqala ukuhlakaza noma ukuhlakaza izinhlanzi.
Ngemuva kwalokho, ngaphandle kwalokho esikulungiselele kakade, sizohlanza futhi sinqume u-2 ophakathi, utamatisi omncane kakhulu. Bese sisika u-anyanisi omkhulu ube yizicucu ezincane noma usayizi owuthandayo, ngendlela efanayo sinquma upelepele zibe tincetu, ukudla esizokusebenzisa kakade oqoshiwe, sithatha ipani esizofaka kulo amafutha (umnqumo noma imifino, kuye ngokunambitha kwakho) bese ufaka usawoti kanye nopelepele ngokuthanda kwakho. Khona-ke sizobeka izinhlanzi nama-chickpeas kakade okulungiselelwe ekugqokeni ebesikulungiselela. Ukwengeza inkomishi yamanzi kungaba emanzini asele ku-chickpea, noma lapho sibilisa khona inhlanzi kancane, futhi siyiyeke ipheke kuze kube yilapho amanzi ephela futhi yilokho.
Silungiselela ukubopha futhi kusengaphambili, uzolungisa i-½ kilo yamazambane aphuzi, lawo alungile sizowasika zibe tincetu. Futhi sibeka ukulungiselela kwethu epuleti futhi sibeka izingcezu zamazambane, sinquma i-parsley encane futhi sisakaze phezulu, ungakwazi ukukhonza lokhu kulungiselelwa okumnandi ngesizathu selayisi ngokuthanda kwakho.
Ngethemba ukuthi ikusebenzile, futhi ungabelana ngalokhu kujabula nabangani bakho nomndeni wakho. Yiba nenzuzo enhle kakhulu.
Amathiphu okwenza okumnandi
Ngaphezu kokuba iresiphi elula, sifuna ukukunikeza amathiphu alula ukuze uthole isiphetho esimnandi kakhulu, kanye nenye indlela yokulungisa lokhu kudla okumnandi.
Ngaphambi kokufaka inhlanzi ekugqokeni, ungayixuba noma uyidlulise kufulawa futhi uma une-breadcrumbs nayo iyasebenza. Lokhu kuyivumela ukuthi ibe ne-flavour ehlukile kanye nokuvumelana okuqinile lapho inambitha.
Uma uthanda upelepele, esikhundleni sokwengeza upelepele, wengeza upelepele noma uma ufuna kokubili ngesikhathi esisodwa.
Uma unomhluzi wenkukhu esiqandisini sakho, esikhundleni sokungeza amanzi abilisiwe, wengeza umhluzi futhi uzowunikeza ukunambitheka okunamandla futhi okuhle kakhulu. Futhi ngeke kuthuntubeze ukunambitheka kwenhlanzi.
Futhi uma ufuna ukuzama olunye uhlobo lwamaprotheni, ukhululekile ukwenza kanjalo. Njengoba le recipe itholakala endaweni yonke kuleso sici, ijwayelana nokuthanda okuhlukahlukene komuntu ngamunye.
Uma uthanda ukunambitheka kwe-tart, engeza ijusi kalamula omncane ezinhlanzini ngaphambi kokuyixuba ekugqokeni, futhi uyivumele ihlale cishe imizuzu engu-10-15.
Uma uvumela ama-chickpeas acwiliswe, ungafaka i-soda encane yokubhaka, ezowenza alungele ukupheka, ngesikhathi esincane. Futhi uma ungenayo isikhathi sokuzilungiselela, sinosizo olukhulu, esingaluthola esitolo, esivele silungiselelwe ezethulweni ezahlukene. Kufanele kuqashelwe ukuthi bafika ngekani.
Iso! Uma ubufake i-bicarbonate emanzini othambe ngawo ama-chickpeas, lahla lawo manzi ngokuhamba kwesikhathi futhi uwageze kahle kakhulu.
Futhi sithanda ukwenza kube lula kuwe ekhishini, ngakho-ke uma ungazange ube nesikhathi sokucwilisa ama-chickpeas ngayizolo, noma ukhohlwe. Uzokwenza lokhu okulandelayo, esitsheni se-microwave, khumbula kahle ukuthi kumele kube okukhethekile ku-microwave, uzobeka amachickpeas inani ozolisebenzisa, ubeke amanzi kuze kuchichime ama-chickpeas bese ubeka phezulu noma ugoqe. it ngephepha kuhhavini futhi ngemfoloko uvula imbobo encane, uma lokhu sekwenziwe, ukuyise ku-microwave cishe imizuzu eyi-15, enezinga lokushisa eliphakeme kakhulu. Bese uwakhipha ku-micro futhi uyivumele ipholile futhi i-voila, ilungele ukupheka ngalolo suku.
Nakuba, ngethemba ukuthi lawa macebiso angakusiza ekuphekeni kwakho noma ekulungiseleleni. Siyazi ukuthi uzoyijabulela ngempela i-flavour equkethwe nokuthi iyisidlo esikahle ngisho nokwabelana nganoma yiliphi elinye iholide. Ungakhohlwa ukwabelana ngalezi zinto nabangani bakho nokunye okwengeziwe nalabo ababelana ngothando lokunambitheka okuhle ne-flavour ejulile, kuze kufike umngane olandelayo.
Inani lokudla okunempilo
Ukudla okunomsoco kanye nokudla okunomsoco akuseyona into elula; Kodwa-ke, akukho okuhle okulula, kodwa njengoba isikhathi sihamba kuba lula, ngoba kulezi zikhathi abantu abaningi baye banesithakazelo emzimbeni onempilo futhi okhangayo, ngakho-ke izithako, okuyizisebenzi ze-Recipe zinezakhiwo ezibalulekile namavithamini futhi. sizokuchazela ngezansi:
I-Mackerel, ngaphezu kokuba ne-flavour evelele, ibuye icebile ezindaweni ezihlukahlukene futhi inezinzuzo eziningi zokunakekela umzimba nempilo yakho. Ukuqala ngeqiniso lokuthi kuwumngane omuhle kakhulu wokunakekela isimiso sethu senhliziyo nemithambo yegazi, ukuba nenani eliphezulu lalokho esikubiza ngokuthi ama-fatty acids kanye ne-omega 3, kube nomthelela omuhle ekugcineni amazinga egazi enempilo, ekwehliseni i-triglycerides ne-cholesterol.
Ngaphezu kwalokho, kuyisimo esihle sokuqiniswa kwesisindo sakho, lokhu kungenxa yokuthi ayinawo ama-carbohydrates kodwa ngokuphambene nalokho, inezinga eliphezulu lamaprotheni ekhwalithi enhle, kuyilapho ihlinzeka ngamafutha anempilo nemvelo ekudleni kwethu.
Iqukethe amaminerali adingekayo, okusho ukuthi, kubaluleke kakhulu ukuqinisa amasosha omzimba. Enye yazo i-selenium, esiza futhi ivikele umzimba ezifweni nasekulimaleni okubangelwa ama-radicals mahhala, isiza ekukhiqizeni (ekwakhekeni kwe-DNA) futhi isiza nokusebenza kahle kwendlala yegilo.
Futhi ekugcineni, icebile ngamavithamini afana neqembu B, ngokugcizelela ku-B12 namavithamini A no-D. Ngakolunye uhlangothi, ama-chickpeas anezakhiwo ezinkulu ezingavamile, kunjalo, ngokusobala singakwazi ukukhipha izinzuzo eziningi ezinempilo ngokudla lokhu okumnandi. umdumba . Kuyiprotheni yemifino enhle kakhulu, yehlisa amazinga e-cholesterol embi, amavithamini ohlobo lwe-B1, B2, B9, C, E no-K kanye namaminerali, okuyinsimbi, i-calcium, i-potassium, i-phosphorus, i-zinc, i-magnesium. Kubalulekile ukunakekela izivikelo zemizimba yethu eyaziwayo.
