Guatita, Izitsha eziphekwe ngenyama yenkomo zaziwa ngaleli gama eChile nase-Ecuador. I-La Guatita inesithako sayo esiyinhloko isisu senyama yenkomo, esibizwa nangokuthi isisu senkomo.
I-La Guatita, iyisidlo sase-Ecuadorian esivamile, esenziwe nge-mondongo, igama elinikezwa isisu noma isisu senyama yenkomo. I-monongo ibizwa nangokuthi ibhukwana, i-tripe, phakathi kwamanye amahlelo.
E-Ecuador, isitshulu se-tripe esine-peanut sauce sidume ngokuthi i-guatita futhi siyabhekwa Isidlo sikazwelonke.
Lesi sidlo, esiyingxube ye-tripe ne-peanut sauce noma amantongomane, sinamazambane ekulungiselelweni kwaso; inhlanganisela yamazambane nebhotela le-peanut yenza lesi sidlo sibe inketho enhle kakhulu. E-Ecuador lesi sidlo esiyinhloko sihambisana notamatisi, ukwatapheya, irayisi, ukhova othosiwe, no-anyanisi olungiswe njengokhukhamba kanye nepelepele.
La I-Guatita iyisidlo esivamile sase-Ecuadorian okumnandi kakhulu futhi okunomsoco. Ngokuvamile kulungele ukudla okukhulu kwempelasonto futhi kungenziwa kube lula kakhulu (nakuba kungase kungabonakali kanjalo). Ngaphezu kwalokho, akubizi futhi ivumela ukunambitha ulwanga lwanoma yimuphi umthandi wezitshulu. Yazi iresiphi ye-guatita manje futhi uyilungiselele umndeni namuhla!
IDATHA OKUFANELE UYIFANELE:
- ISIKHATHI SOKULUNGISELELA: 40 IMIZUZU.
- I-TIEMPO DE COCCIÓN: AMAHORA ama-3.
- TOTAL ISIKHATHI: AMAHORA ama-4.
- UHLOBO LWEKHISHI: I-ECUADORIAN.
- VEZA: 8 IZINKONZO.
Izithako ezidingekayo ukwenza iresiphi ye-guatita
Ukulungiselela i-guatita uzodinga amagremu angu-100 ebhotela lamantongomane (elingenawo usawoti) 400 ml wobisi, amagremu angu-60 ebhotela, amagremu angu-20 ka-anyanisi obomvu, amagremu angu-50 ka-anyanisi omhlophe, amagremu angu-5 we-paprika eluhlaza / obomvu, amagremu angu-10 e-annatto yomhlabathi, amagremu angu-5 oregano , 1 utamatisi, 4 clove sikagalikhi, 4 amazambane amhlophe, usawoti kanye pepper ukunambitha.
Khona-ke, ukuze ulungise i-mondo uzodinga ikhilogremu elilodwa lesisu senkomo noma i-mondongo, amamililitha angu-1 kalamula, amalitha amabili amanzi, amagremu angu-10 e-coriander, amagremu angu-2 ekhumini, nama-clove kachili angu-20 agaywe ngokuphelele.
Ukuze uqedele, uzodinga kuphela khetha abangani, okungaba: irayisi, upelepele, ukhova ovuthiwe, ukwatapheya kanye/noma u-anyanisi ofakwe emanzini anosawoti.
Ukulungiswa kweresiphi ye-guatita isinyathelo ngesinyathelo - ICHAZWE KAHLE
Ngemva kokuba zonke izithako, kufanele ulandele izinyathelo ezilandelayo for the ukucaciswa kwe-guatita. Lezi yilezi:
ISINYATHELO SOKU-1 – UKUGEZA UMDLALO
kufanele uqale ukulungiselela uhambo. Ngakho-ke, udinga ukuthola ibhodwe bese ufaka inyama yenkomo kuwo ngamanzi amaningi, usawoti kanye nejusi lemon. Ake ume imizuzu engu-20 bese ugeza futhi (phinda inqubo efanayo).
ISINYATHELO 2 – UKULUNGISWA KOMNCINTISWANO
Kuzodingeka ufune ibhodwe elikhudlwana ukuze ubeke Inyama yangaphakathi igezwe kanye namalitha amabili amanzi, i-coriander, i-cumin, i-garlic nosawoti. Letha ngamathumba bese upheka cishe amahora amabili (noma kuze kube yilapho i-tripe ithambile). Kamuva, yisuse futhi uyiyeke iphumule, kodwa gcina izinkomishi ezimbili zomhluzi we-mondongo.
ISINYATHELO 3 - I-SOFRITO
Ngenkathi i-mondongo ipholile, kuzodingeka ukuthi uhlambulule ibhotela lamantongomane ngamamililitha angu-200 obisi.. Thatha i-skillet bese wengeza ibhotela, i-cumin, usawoti, i-oregano, i-achiote, utamatisi, u-garlic, upelepele, u-anyanisi bese upheka phezu kokushisa okuphansi imizuzu engu-3 (noma kuze kube yilapho u-anyanisi ethambile). Khona-ke, uzohlanganisa lokho okufriziwe nebhotela lamantongomane elihlanjululwe bese ulihlanganisa ukuze libe nengxube ekhilimu ne-homogeneous.
ISINYATHELO 4 – UMDLALO
Ubuwenza i-stir-fry, ngakho-ke kakade imondongo kumele ibanda. Ngakho-ke, uzolibamba futhi uzolinquma libe yizicucu ezincane. Khona-ke, uzowufaka ebhodweni bese wengeza izinkomishi ezimbili zomhluzi ozibekile, kanye namazambane kanye nososo othosiwe (osuyingxubevange) bese upheka phezu kokushisa okuphansi kuze kube amazambane athambe futhi amanzi ajiye . Kamuva, engeza usawoti kanye pepper ukunambitha.
Ekugcineni, ngemva kokwenza lezi zinyathelo ezi-4 ezilula, uzokwazi ukuba neyakho i-guatita ukulungele ukukhonza futhi ujabulele nomndeni noma abangani. Zama ukuyiphakela ezitsheni ezinkulu ezihambisana nelayisi, u-anyanisi ofakwe emanzini anosawoti, ukwatapheya kanye nopelepele omuhle. Sazise ukuthi kuhambe kanjani!
Ulwazi Lokudla KweMondongo.
I-Tripe iwukudla okuvela ezilwaneni, okusayinwe ngaphandle kweqembu lokudla kwamaprotheni. I-monongo iqukethe, ngaphezu kwamafutha, inamaminerali namavithamini. I-mondongo iyingxenye yesisu senkomo edliwayo.
Liyini inani lokudla okunomsoco we-tripe nge-100 g ngayinye?
Amakhalori: 104 Kcal
Amakhabhohayidrethi: 9 g
Amafutha Aphelele: 3 g
Amaprotheni: 17 g
Amafutha agcwalisiwe: 1 g
Isodium: 97 milligrams.
Ushukela Olula: 2 g
Intambo: 2 g
I-monongo inikeza insimbi kanye ne-vitamin B12. Kubhekwa njengokudla okunomsoco omkhulu.
Izinzuzo zesizwe.
I-monongo ithola amalungiselelo ahlukene ngokuvumelana nezici zamasiko zendawo ngayinye lapho lokhu kudla kudliwa khona.
Kungakhathaliseki ukuthi inhlanganisela eyenziwe nge-tripe nezinye izithako zokuthola izitsha ezihlukahlukene, inezinzuzo zomzimba, noma kunjalo kunconywa ukunakekela inhlanganisela, ukuthola inzuzo enkulu.
Kuthiwa i-tripe inamafutha kakhulu, naphezu kwalezi zimangalo eziye zathola ukuthandwa, kubalulekile ukuqaphela ukuthi i-tripe ayinayo amafutha, lesi sici senza ukudla okunempilo okunomsoco ophezulu.
Ukulungiswa okunempilo kwe-tripe kuvumela ukuba kube isidlo esiphelele, esinomsoco, esinezici eziphikisana nokuguga futhi zinikeze amandla emzimbeni.
Ezinye izinzuzo ze-tripe:
- Inikeza ama-calories ambalwa, ngakho-ke kunconywa ukuba kufakwe ekudleni kwe-hypocaloric.
- Inikeza amaprotheni mafutha.
- Khulisa umuzwa wokusutha.
- Ayinikezi ushukela ngobuningi.
- Inikeza amazinga aphezulu okusansimbi, lokhu kwenza kube ukudla okufanele kulabo abanezinqubo ezidinga amandla amakhulu, njengabasubathi.
Izinzuzo amazambane ekulungiseleleni guatita
Phakathi kwezithako ze-guatita, yizambane.
Izambane liwukudla okusetshenziswa kakhulu ekuphekeni kwendabuko, okujwayelekile e-Ecuador.
Lesi sithako sicebisa ukondleka kwe-guatita.
Izambane liwukudla okucebile vitamin C namaminerali. Amaminerali amazambane afaka i-iron ne-potassium.
I-fiber iyingxenye yokuqukethwe kwalokhu kudla kokhokho ekudleni kwabantu base-Ecuadorian, njengoba kunjalo namazambane. Inzuzo yefiber emisebenzini yohlelo lokugaya ukudla iyaziwa.
Amazambane namandla alo okuphulukisa
Lokhu kudla okucebile nokuguquguqukayo, okufana namazambane, kwaziwa futhi kulinywa abantu bokuqala bamazwe aseNingizimu Melika.
Kusukela ezikhathini zasendulo, ngaphezu kokusetshenziswa ekulungiseni ukudla, amazambane asetshenziselwa ukusizakala ngezinzuzo zawo ekuvimbeleni noma ekwelapheni izifo, phakathi kwazo:
- i-anemia.
- I-hypertension.
- Isifo samathambo.
