Iresiphi ye-Locro yemifino 

El I-Locro yemifino Inezandulela zangaphambi kwe-Columbian. Igama "Locro" ivela IsiQuechua futhi kuthiwa iyisidlo sonkulunkulu esikwazile ukusabalala kuso sonke isifunda sase-Andean eNingizimu Melika. Izwe ngalinye linokwehluka kwalo mayelana nezithako ezingeziwe, kodwa ngaso sonke isikhathi bafuna ukulondoloza isisekelo sazo esiwugqinsi kanye nokunambitheka kwemifino yabo.

Futhi, i indawo Yenziwe ngemifino Kuyisidlo sakudala sasePeru. equkethe i- isobho elikhilimu elenziwe ngamazambane kanye nethangaNgaphezu kwalokho, kujwayelekile ezindaweni eziphakeme zasePeru futhi ethandwa kakhulu enyakatho yezwe lapho yaziwa khona ngokuthi "Locro Arequipeño".

Namuhla, kulo lonke elasePeru futhi ikakhulukazi esifundeni saseSierra, i I-Locro de Verduras iyisobho elingenakugwemeka kumenyu yomndeni, ukugcina isiko lokuyidla njenge-appetizer noma ngaphambi kokulunywa, kushisa kakhulu nangokuthinta i-coriander ukuze kuthuthukiswe ukunambitheka kwayo.  

Iresiphi ye-Locro yemifino   

Izithako

• 7 amazambane aphakathi nendawo asikwe izikwele
• Ama-clove ayi-2, aqoshwe kahle
• 2 tbsp. kumina
• 2 tbsp. umhlabathi we-achiote
• 2 tbsp. amafutha yemifino
• ½ inkomishi kaphizi ophekiwe
• 1 igobolondo lommbila
• ¼ ikhilogremu kabhontshisi othambile
• ½ inkomishi anyanisi oqoshiwe
• ½ inkomishi isanqante eqoshiwe
• ½ inkomishi ye-Swiss chard eqoshiwe
• ½ inkomishi i-broccoli eqoshiwe
• 1 kanye no-½ inkomishi yobisi
• ½ inkomishi yesiCreole ushizi
• 2 izinkomishi ithanga diced
• Izinkomishi zamanzi ze-7

Izinto noma izitsha

• Ifrying pan
• U-Olla
• Ummese
• Ibhodi lokusika
• Isipuni

Ukulungiselela

1. Embizeni, qala ngokuthosa u-anyanisi ngamafutha. Khona-ke, lapho u-anyanisi segolide, engeza amazambane bese ugovuze kancane kancane.
2. Vala izithako ngamanzi bese wengeza i-cumin, i-garlic, usawoti kanye ake upheke imizuzu engu-20.
3. Manje, faka uphizi, isanqante, ubhontshisi obanzi, ummbila, ithanga kanye ne-achiote. Gcoba ngamandla bese upheka yonke into eminye imizuzu engama-20.
4. Uma isikhathi sesiphelile, hlanganisa ubisi, i-broccoli ne-chard fake ibe yimichilo.
5. Ukuqeda, namathisela izingcezu zikashizi osikiwe. Hlola usawoti futhi uma uphuthelwe, engeza ingcosana ngokunambitha kwakho.
6. Khonza kushisa esitsheni esijulile, ukuze kungene imifino eyanele. Gcoba nge-cilantro eqoshiwe futhi ujabulele.

Amathiphu nezincomo

• qiniseka ukuthenga imifino emisha ngokuphelele, lokhu kuzokwenza ukuthi ukulungiswa kube lula, kube ne-cheeky futhi kukhangayo.
• Geza imifino ngayinye ngamanzi amaningi, njengoba ukungcola kwendawo ezungezile kungahlala kunamathele emagobolondweni noma emaqabungeni awo.
• Sika yonke imifino kusengaphambili, ngakho-ke awukho matasa ngokudla ngomzuzu wokugcina.
• Ungafaka esikhundleni samafutha ibhotela noma isinqumelo, lesi sakamuva sizonikeza ukunambitheka kwengulube okumnandi kakhulu.
• Uma udla ungangeza izingcezu ze ushizi olula o ngaphandle kasawoti, ukuze ungathinti indlela odla ngayo.
• Phelekezela isidlo nge ubhanana noma umdumbula. Ungakwazi futhi ukwenza ezinye irayisi eyengeziwe noma i-pasta ukuxuba nesobho noma ukumane uyidle nesinkwa esinamakhona amathathu, isinkwa sesiFulentshi noma ama-soda crackers.

Uyini umnikelo womsoco wesithako ngasinye?

Uma uzibuza ukuthi kuyini umnikelo noma inani lokudla okunempilo yesithako ngasinye I-Locro yemifino? Sizokubonisa khona manje:

Kuwo wonke ama-100 ml obisi:

• AmakhaloriIsisindo: 134 kcal.  
• Uvithamini C: 1.9g
• I-Iron: I-0,2 gr
• I-Vitamin B: I-0,7 gr

Kuwo wonke amagremu ayi-100 kashizi:

• Amakhalori: 402 kcal.
• I-cholesterol: 105g
• Ama-carbohydrate: 13g

Kuwo wonke ama-80 amagremu we-Carrot:

• Amandla: 35g
• Ushukela: 0.8g
• Inani lamafutha: 0.2g

Kuwo wonke amagremu ayi-100 kaChili:

• Inani lamafutha: 0.6g
• Isodiyamuawu :9mg
• Potassiumawu :322mg
• Vitamin B6: 0.5g

Kuwo wonke amagremu ayi-100 ka-anyanisi:

• Amakhalori: 40g
• Ama-carbohydrate: 9g
• Calcioawu :23mg
• magnesium: 10g

Ngesipuni samafutha:  

• Amakhalori: 2000 kcal
• Amafutha: 22%
• Amafutha aqinisiwe: 10%
• Vitamin C: 26%
• Calcio: 34%

Kuwo wonke ama-10 amagremu we-Cilantro:

• Amafutha: 17%
• Ama-carbohydrate: 53%
• amaprotheni: 31%

Ngenkomishi engu-1 yamazambane:

• AmakhaloriIsisindo: 167 kcal.
• amaprotheni: 0.8g
• Inani lamafutha: 0.2g

Ngeyunithi engu-1 Yommbila:

• AmakhaloriIsisindo: 125 kcal.
• Ama-carbohydrate: 100g
• Ushukela: 19g

Mayelana ne-broccoli:

I-Brokholi iwukudla amafutha aphansi nama-calories lokho kugqama ngokucebile kwamavithamini, i-calcium namaprotheni. Kubuye kunconywe ukudla okuhle nokunokulinganisela.

OkwaChard:  

Ngengxenye eyodwa, okungukuthi, inkomishi ye-Swiss chard, esinayo inani elikhulu lamavithamini namaminerali. Ivamise ukudliwa kuphekiwe, kufakwe isinongo noma njengokuhambisana nenyama, inhlanzi, phakathi kokunye. Ukunambitheka kwaso kufana nokwesipinashi kodwa kuthambile.

Okwe-squash:

Lesi yimifino ehlinzeka umzimba ngezakhi ezilandelayo: amavithamini A, B, C no-E, imicu, i-phosphorus, i-calcium, i-potassium ne-magnesium. Ngenxa yokuqukethwe kwevithamini, ithanga lisiza ukubona, kanye kuqinisa isikhumba, izinwele namathambo

Umlando we-Vegetable Locro   

U-El Locro watholwa, ngokusho kukaDaniel Balmaceda (umlobi wase-Argentina, intatheli kanye nesazi-mlando, umbhali we "Ukudla emlandweni wase-Argentina" umshicileli waseNingizimu Melika), ngo-1810 ngaphansi kohambo oluhlukahlukene ePeru, ukuhamba ezindleleni zesiQuechua futhi wabelane nemindeni yendabuko yesifunda, ababevame ukwenza lesi sidlo njengesibiliboco esivamile ekudleni kwabo futhi bahlanganyele nomakhelwane nabantu bakwamanye amazwe abeza kule ndawo.