Obhasikidi Tuna

Ukudla okulula kungenye yazo ama-appetizers ethu esiwathandayo zisigcwalisa ngenjabulo futhi zigcwale ulwanga lwethu ngezinongo ezicebile nezihlukahlukene. Uma kuziwa ekwabelaneni nabangane nomndeni kunoma yiluphi uhlobo lomhlangano, babaluleke kakhulu ukunikeza esikuthanda kakhulu, ngoba ukudla kuyithuluzi elihle lokudlulisela umlayezo wothando kubantu esibathandayo kakhulu nokuthi yini engcono. .indlela yokuvula umlomo ukuqala.

Namuhla sizokwabelana nawe ngendlela elula eqondile, enhle kakhulu kubhajethi yakho kanye nokunambitha ukukhotha iminwe yakho. Uma njengoba uyifunda, imayelana obhasikidi be-tuna, eyenzelwe noma yisiphi isenzakalo futhi awudingi ukuba uchwepheshe ekhishini ukuze ulungiselele le recipe emnandi

Ngakho-ke wena, uma wena, akunandaba ukuthi unasiphi isipiliyoni, uma ungeyena umthandi wokupheka kodwa ufuna ukumangaza abangani bakho. Le recipe ingeyakho, ungahlali ngaphandle kokuyizama, ikakhulukazi kulabo abafuna ukusiza abancane endlini ukuba bafunde imikhuba emihle lapho bedla, futhi bahlanganise nokudla okunempilo, ukubanika ukuthinta kwe-flavour, ukugqamisa. inhle kangakanani udle okunempilo futhi okumnandi.

Sithemba ukuthi izokusiza, khumbula ukwabelana ngale recipe nabangani bakho. Uma uthanda, sibhalele ukuphawula kwakho, ngokuba lokho esikuphana ngakho kwamukelwe ngothando, nangomusa, kungabibikho esingakusho; kujabuleleni bangane.

Iresiphi yamabhasikidi we-tuna

Izithako

Okwesisindo

Okokugcwalisa

Ukulungiswa kwamabhasikidi e-tuna

Hhayi-ke bangane ukuqala iresiphi yethu, sizolungisa isisekelo sobhasikidi bethu, okungukuthi, inhlama ye-snack yethu futhi sizokwenza okulandelayo:

Esitsheni noma endishini sizobeka inkomishi engu-1 kafulawa, bese sengeza isipuni sebhotela esingu-½ futhi sizowaxuba ngesandla noma njengoba ufisa kuze kube yilapho sinobumba obunesihlabathi, bese sengeza ½ inkomishi yobisi (qinisekisa kufudumala ), sihlukanisa iqanda elihlukanisa umhlophe kanye ne-yolk futhi sifaka i-yolk engxenyeni, bese ufaka usawoti ngokuthanda kwakho.

Khona-ke etafuleni noma ebhodini sizobeka ufulawa omncane ukuze uxove ingxube yethu, ukungaguquguquki kwayo kuyoba thambile, zama ukuyixova ngokusemandleni akho. Inhlama yethu isilungile ngosizo lwephini eligoqayo, siqala ukuyelula ukuze siqhubeke nokusika emibuthanweni cishe ngamasentimitha angu-10 ububanzi, nge-cutter eyindilinga noma isitsha seglasi, noma yini elula kuwe ekhishini lakho.

Uma lokhu sekwenziwe, uzodinga isikhunta se-muffin noma ikhekhe, esizoyigcoba ngebhotela elincane uma ufisa, ukuvimbela ukuthi inganamatheli kithi, sizobeka imibuthano yenhlama esikhunjini, sisuse okweqile. , ungakwazi futhi ukukushiya kanje, uma isikhunta sishisa ihhavini ekushiseni kwe-180 ° C, silinde cishe imizuzu emi-5 ukuze sishise futhi sibeke obhasikidi kuhhavini, cishe imizuzu emi-5 kuya kweyi-8, kufanele ibe nesiphetho esiphundu noma esithosiwe. Ngokusele inhlama esele, ngemva kokukhipha okweqile esikhunjeni, sizokwenza izindandatho ezithile ukuze sizibeke njengesethulo futhi isidlo sethu sesilungile, bese usibeka ku-tray kuhhavini imizuzu emi-3 kuya kwemi-5.

Ukugcwalisa obhasikidi okumnandi sizokwenza okulandelayo:

Khumbula ngaphambi kokusebenzisa ulethisi ukuze uzame ukuwugeza kahle ngangokunokwenzeka, bese uyomisa bese uqala ukuwusika ube yimichilo emincane. Siphinde sivule ithini le-tuna bese silidiliza ngangokunokwenzeka ukuze silixube nolethisi.

Khona-ke sizolungisa i-mayonnaise kanje:

 Ku-blender sizobeka iqanda elingu-1 lapho sizofaka khona i-10gr yejusi kalamula, usawoti kanye nopelepele ngokuthanda kwakho futhi sibeka uhhafu wenkomishi yamafutha yemifino (okunconyiwe kulokhu kulungiselelwa) siqhubekela phambili ngokufaka uketshezi futhi sizokwenza kancane. beka amafutha asele.

Uma imayonnaise isiphelile, sizoyixuba ne-tuna eqoshiwe kanye ne-ulethisi.

Uma amabhasikidi ekhishiwe kuhhavini, siyayigcwalisa nge-salpicón yethu emnandi, (uyigcwalisa ngokuthanda kwakho) futhi ngomhlobiso olula kodwa omuhle, ungabeka ama-radishes omnqumo kanye nama-radishes aqoshiwe, njengokuthinta kokugcina izindandatho zenhlama esasiyishiyile futhi isilungele ukuphakela nokwabelana.

Amathiphu okwenza ubhasikidi omnandi we-tuna

Sincoma ukuthi uthenge i-tuna yakho ku-can oyithandayo, ukuze ukunambitheka kuhambisane nokunambitheka kwakho, ungakwazi futhi ukwengeza u-anyanisi, utamatisi, u-anyanisi kanye nommbila ekulungiseleleni ukugcwaliswa uma ufisa.

Ukuze inhlama, ngeke kudingekile njalo ukulungisa inhlama kusukela ekuqaleni, ungathenga inhlama ye-tortilla esitolo bese uyibhoboza ngemfoloko ngaphambi kokuyibhaka, uyishiye imizuzu emi-2 noma emi-3 kuhhavini noma ku-microwave, futhi uma uthanda ngebhulashi, usakaze iqanda elincane ku-omelet yakho, lizokunikeza ukuthinta okuhlukile

Njengemayonnaise, nokho ukuyenza yasekhaya kukunikeza ukunambitheka okusha nokumnandi, njengoba akufani konke, ungakwenza ngokuthanda kwakho, uqinise ukunambitheka kwalokhu kulungiselelwa.

Ungakwazi futhi ukulungisa ukugcwaliswa kwamabhasikidi ngenkukhu, inyama, izilwane zasolwandle, okusho ukuthi ngolunye uhlobo lwezinhlanzi, ungaba nobuciko ngokulungiselela kwayo, kusukela ekubeni isidlo esilula singavumela umcabango wethu uhambe.

Hhayi-ke bangane, sikujabulele ukunilungisela le recipe elula, ngithemba ukuthi niyijabulele njengoba senza, khumbulani ukugcina inhlanzeko emakhishini enu, ukuze kube nenhlalakahle yabathandekayo benu, ikakhulukazi kulezi zikhathi lapho sizibona khona. isimo sokuba sihlanzeke ngokwengeziwe futhi siqaphele esizokudla futhi sabelane ngakho

Bon appetit futhi kuze kube ngokuzayo, abalandeli ukunambitheka okuhle.

Inani lokudla okunempilo

Futhi ngaphezu kokukutotosa ngale recipe emnandi, sizokwethula izinzuzo zokunye kokudla esikusebenzisile.

I-tuna ibonakala ngokuba enye yezinhlanzi ezinezinhlobonhlobo eziningi zamavithamini, amaminerali kanye nezakhiwo, njengoba umzimba wethu awukwazi ukukhiqiza ama-acids anamafutha kwezinye izinto, siwadla ekudleni okufana ne-tuna, equkethe amafutha e-omega 3, lawa mafutha ayasiza. ukuvimbela umdlavuza, kuyinto enhle kakhulu eqeda ukuvuvukala, iqukethe imiphumela ye-antidepressant, isiza ukunciphisa ukuqoqwa kwe-cholesterol emithanjeni, futhi inenzuzo ekwehliseni umfutho wegazi kanye nokunciphisa i-triglycerides.    

 Futhi ngamavithamini amaningi eqembu B: B3, B6, B9 kanye ne-B12, anobudlelwano nohlelo lwenhliziyo nemithambo yegazi, esiza ekwakhekeni kwamaseli abomvu egazi.

I-Vitamin B12, inesibopho sokugcina isimiso sezinzwa, sinjalo, ekusetshenzisweni kwamaprotheni kanye nokwakhiwa kwamangqamuzana egazi abomvu.

I-Vitamin B3 noma i-niacin, inomsebenzi obaluleke kakhulu wokukhipha amandla ekudleni, ngaphezu kokusiza ekusebenzeni kwesimiso sokugaya ukudla, esikhumbeni nasezinzwa, omunye wemisebenzi yawo ukuqeda izinto ezinobuthi emzimbeni, njengasekugcineni. ukukhiqizwa kwamahomoni e-steroid, njengamahomoni ocansi namahomoni ahlobene nokucindezeleka.

I-Vitamin B6 ibalulekile ekukhiqizeni amasosha omzimba, asebenza ukulwa nezifo futhi yiyona esiza ukwakheka kwe-hemoglobin, enikeza umoya-mpilo emangqamuzaneni abomvu egazi. 

I-Vitamin B9 noma i-folic acid, lokhu kunezici ezibaluleke kakhulu ukuthi ukusetshenziswa kwayo kubaluleke kakhulu ekukhulelweni, ngoba kunesibopho sokukhula nokugcinwa kwezicubu, njengasekubunjweni kwe-DNA.

Ibuye ibe namavithamini A no-D. Kufanele futhi kuqashelwe ukuthi umnikelo kavithamini A, ngaphezu kokuba i-antioxidant enhle, imvamisa iyisakhi esibaluleke kakhulu sokubona, ukukhula, ukuzala, ukuhlukaniswa kwamaseli kanye nokuzivikela komzimba. Ngakolunye uhlangothi, i-vitamin D iyisakhi esiyinhloko esithatha i-calcium emathanjeni, ingaphinde ilawule eminye imisebenzi yomzimba ngoba inemiphumela elwa nokuvuvukala, i-antioxidant kanye neyokuvikela ohlelweni lwezinzwa futhi isiza amasosha akho omzimba anempilo. Okubalulekile ukuthi enye yezindlela ezinhle zokwenza le vithamini isebenze ukusebenzisa ukukhanya kwelanga.

Futhi ekugcineni siyabona ukuthi ngendlela eqhubekayo sisebenzisa upelepele njengesinongo esidlweni sethu, uke wazibuza, inaziphi izinzuzo? Namuhla sizokutshela:

Iqukethe i-piperine, ekhuthaza ukukhululwa kwama-enzyme okugaya ku-pancreas, iyasiza futhi ekumunceni izakhi, okwandisa i-bioavailability yezinye izakhamzimba ezifana ne-selenium noma i-beta-carotene, amavithamini A no-C.

Ubuwazi ukuthi kunamandla ukulwa nomkhuhlane, ngoba uqukethe isakhi esibizwa nge-capsaicin, esiza ukukhulula amafinyila nokuphefumula okucacile, lesi sinongo sinikeza izinzuzo ezinkulu njengekhambi lasekhaya

Ukuba yisithako esihle kangaka sokudla, kufanele ulinganise ekusetshenzisweni kwayo, ngoba ukuyidla ngokweqile kungabangela ukucasuka nokusabela okungahambisani nomzimba wakho, ngakho-ke usuyazi ukuthi ukusetshenziswa kwayo ngokulinganisela.

Sithemba ukuthi lezi zeluleko zokudla okunomsoco zizovula ingqondo yakho ukuze uzame ezinye izindlela zokupheka eziningi ngalezi zithako, ezizuzisa kakhulu empilweni yakho.