Ukholifulawa ngumkhiqizo wokudla owusizo oqukethe i-folic acid kanye namavithamini amaningi kanye nezici zokulandelela. I-Zucchini - i-ally enkulu ekulungiseleleni kokubili izitsha zokudla nezomnandi.
Lezi zitshalo zihlangene ngokuphelele, zingaba njengezitsha ezizimele, futhi zamukele inyama ngokuzithandela, amaqanda, amazambane, i-bell pepper, i-legumes enkampanini yabo.
Ukholifulawa kanye ne-zucchini zilungiswa kalula, zigayeke kalula, zingatshalwa engadini yazo futhi zilungiswe ukusetshenziswa kwifomu ekheniwe noma efriziwe, futhi zithengwa ezitolo ezinkulu noma emakethe, ukupheka izitsha okumnandi ngokusho kwezindlela zethu zokupheka.
Zuza kanye nokulimala
Inani lokudla okunomsoco we-cauliflower nezitsha zucchini nge-100 g yilo:
- Amakholori: 53 kcal.
- Amaprotheni: 4.1 gr.
- Amafutha: 0.8 gr.
- Ama-carbohydrate: 9.4 amagremu.
Ukholifulawa kanye ne-zucchini aqukethe:
- amavithamini: C, B1, B2, B6, PP, A;
- i-sodium;
- i-potassium;
- i-calcium;
- i-magnesium;
- i-phosphorus;
- insimbi;
- i-pectin;
- i-citric, i-nicotinic, i-malic ne-folic acids.
Uma kwenzeka ukwehluleka kwenqunu, ukusetshenziswa kwabo ngokweqile kungalimaza ngenxa yokuqukethwe kwayo ephezulu ye-potassium.
Isinyathelo Ngesinyathelo Ukupheka Imiyalo
Ku-pan
Ukuze ulungise isidlo sekholifulawa kanye ne-zucchini, Izithako ezilandelayo ziyadingeka:
- Inhloko ye-olifulawa 1.
- Squash izingcezu 2-3.
- Izaqathi 1 pc.
- I-anyanisi ye-bulb 1 pc.
- Usawoti, pepper ukunambitha.
- Amafutha omifino 2 S. l.
Ukulungiselela isinyathelo:
- Geza iklabishi ngaphansi kwamanzi bese uhlukanisa zibe yi-florets, uma kutholakala izinkulu, bese ugaxa.
- I-Zucchini ecacile yezinhlamvu kanye ne-peel, uthathe ama-cubes amakhulu.
- Ikhasi izaqathe kanye no-anyanisi, grate izaqathe kwi-grater enkulu, engeza anyanisi oqoshiwe.
- Beka zonke izithako epanini noma epanini, engeza amanzi amancane, usawoti kanye nosawoti, faka iqabunga elincane bese upheka imizuzu engu-30 phezu komlilo ophakathi.Uma ufisa, engeza i-garlic kanye namakhambi uma ukhonza.
Kuhhavini
Esinye isidlo esikhulu sekholifulawa kanye ne-zucchini yiziqu eziphekwe kuhhavini.
Izithako ezilandelayo ziyadingeka:
- Zucchini 2pcs.
- Inhloko ye-olifulawa 1.
- I-anyanisi 2 ama-pcs.
- I-Garlic 3 clove.
- Amafutha omifino 1-2 wezipuni.
- Izinongo ukunambitha.
- Usawoti
Ukupheka okuphekiwe:
- I-peel zucchini, uthathe izindandatho ezingamashumi.
- Iklabishi ihlukaniswe ngama-florets futhi uma ifunwa, uthathe izingcezu ezincane.
- Peel bese usika anyanisi.
- Thela amafutha omquba ngesimo se-5 cm high, ufake imifino, usawoti, inkathi nezinongo nosawoti, ufake ihhavini bese upheka imizuzu engu-45 ekushiseni kwama-180-200 degrees.
- Phuma efomini lesibhavini, bese ucindezela ugarlikhi, uhlanganise kahle konke bese uhlala kuhhavini ngomunye imizuzu emihlanu.
Lapho ukhonza, ungakwazi ukusihliza ushizi noma wenze u-sauce ukhilimu omuncu nemifino eqoshiwe.
Iziphi izithako eziqhubekayo?
- Inyama encane (yenkomo + yengulube, ingulube + yenkukhu ngo-1: 1 isilinganiso) 500g. Uma ufaka ukugxila, kufanele ubeke konke okubekwe kuzendlalelo, ungqimba olungezansi ukholifulawa, ngaphezu kwakho udinga ukufaka ukugxila nokupenda, ufake i-zucchini kusendlalelo esiphezulu. Isikhathi sokupheka nenyama sizokhula kuze kufike ku-1 ihora (ngolwazi oluthe xaxa ngokupheka ukholifulawa ngenyama enobuthi, bheka lapha).
Amaqanda 1-2 ama-pcs Nciphisa izinkwa zokudla ngaphansi kwesibumbulu. Imifino ibe sehhavini kuze kufike isigamu esiphekiwe futhi uthele ingxube yamaqanda, amakhambi kanye no-100g ubisi, bese ubuyela kuhhavini kuze kuphekwe ngokugcwele (ukuze uthole ukwaziswa okwengeziwe mayelana neklabishi namaqanda zokupheka kungatholakala lapha).- Amazambane 5-6 izingcezu Imifino ingeza amazambane ahlutshiwe, ahlutshiwe. Ungakwazi ukubeka zonke izithako ezingxenyeni, ukugoqa uhlaka ngalunye ukhilimu omuncu noma imayonnaise nokufafaza ushizi ogayiwe. Pheka isidlo cishe imizuzu engu-45. Khonza nge ukhilimu omuncu.
- Ubisi 150 gr. Ukholifulawa, i-zucchini, i-anyanisi, i-garlic, inqunywe futhi ihlungwe ibe ifomu, i-buttered. Thela ubisi uphinde ususe ushizi phezulu. Bhaka kuhhavini imizuzu engu-40-50. Ubisi lungenziwa esikhundleni se-ukhilimu. Khonza njenge-casserole noma isobho se-ayisikhilimu, ngaphambi kokugaya ku-blender uze ubushelelezi, bese ufaka ama-croutons.
- Amafutha omnqumo Izipuni ezimbili. Ezingxenyeni ezisemqoka wengeze izindandatho zesigamu ezimbili zepelepele. Imifino ifakwe kwifomu, engeza basil, iparsley, usawoti futhi uthele amafutha omnqumo, uhlanganise bese ubhaka ibanga lesigamu sehora.
Amaqanda 1-2 ama-pcs Nciphisa izinkwa zokudla ngaphansi kwesibumbulu. Imifino ibe sehhavini kuze kufike isigamu esiphekiwe futhi uthele ingxube yamaqanda, amakhambi kanye no-100g ubisi, bese ubuyela kuhhavini kuze kuphekwe ngokugcwele (ukuze uthole ukwaziswa okwengeziwe mayelana neklabishi namaqanda zokupheka kungatholakala lapha).Isitsha sekholifulawa kanye ne-zucchini kungaba kokubili ezizimele futhi zikhonjiswe njengezinhlobonhlobo zenyama nenhlanzi. I-Sauce kusuka ukhilimu omuncu, i-garlic nemifino iphelele ngemifino.
Uma ukukhansela nokuqhwaza, i-cauliflower kanye ne-zucchini ungalahlekelwa yizindawo zabo, ngakho-ke kulula ngokugcina isitoreji, futhi kungasetshenziswa njalo nazo zonke izivakashi. Ukholifulawa kanye nezinketho zokupheka zucchini ziningiLezi zitshalo zilungele ukudla kwasebuntwaneni ngendlela yokudla okunokhilimu, amazambane ahlambulukile, ama-stews, ama-casseroles.
Kubantu abadala, imithi yemifino ayiyona ebaluleke kakhulu. Ukuba khona kwe-cauliflower kanye ne-zucchini ekudleni kuvikela izitho zokugaya ezivela emiphumeleni emibi, kuvimbela ukuthuthukiswa kwe-gastritis ne-peptic isilonda, kuyondla i-microflora emathunjini ngamavithamini alamandla, futhi ngandlela-thile ivimbela ukukhula.
