Ukupheka ubhontshisi obomvu: izindlela zokupheka okusheshayo

Ngokuvamile zonke izakhi ezidingekayo zeprotheni yemifino emzimba - elula, amafutha angenayo i-cholesterol kanye ne-rich vitamin-mineral complex - zibuthene ngobhontshisi obomvu. Eqinisweni, izitshalo kuphela ezikwazi ukufaka yonke imikhiqizo eminingi. Masifunde kabanzi ngomthelela emzimbeni wobhontshisi obomvu nokuthi ungalungisa kanjani.

Izinzuzo ubhontshisi

Ubhontshisi obomvu - umthombo oyingqayizivele wenqwaba yezakhi zokulandelela eziwusizo namavithamini. Futhi iphrotheni equkethwe kuyo akuyona ephansi kunenani layo ukudoba nenyama. Akumangalisi ukuthi izitshalo eziningi zithanda izitshalo njengemthombo wamaprotheni. Ziwumthombo wangempela wama-amino acid:

• I-Histidine ingxenye ebalulekile ye-hemoglobin. Kubuye kube negalelo ekusebenzeni okujwayelekile kwamalungu kanye nenzwa yokuhlola;
• i-tyrosine ithuthukisa umsebenzi wezingqungquthela ze-adrenal kanye nezigulane ze-endocrine, i-antioxidant futhi ebizwa ngokuthi i-anti-depressant, isiza ukunciphisa ukusabela kokugula;
• I-lysine isisiza ukuqeda izifo zamathumbu namagciwane we-pathogenic;
• I-Arginine inethonya elihle ezingxenyeni zobunina besifazane, futhi igalela ekuqiniseni isikhumba, ngoba liyingxenye ye-collagen;
• I-Tryptophan inomphumela omuhle ohlelweni lwezinzwa, ikhulula ukucindezeleka, iyancipha futhi ifaka ukulala.

Uyazi? Ezinye izazi-mlando zikholelwa ukuthi uCleopatra wayekweleta ubuhle obungasoze abulibaleka ekumhlophe, okwenziwa ngobhontshisi obuchotshoziwe. Ngemva kokungeza amanzi amancane, basebenziswe ngendlala encane ebusweni. Ngenxa yalokho, ubuso bubukeka cishe buqhwa-beqhwa futhi bushelelezi ngokuphelele, obuhambisana nemibono yaleso sikhathi ngobuhle obuhle.

Ukudla njalo ubhontshisi obomvu, ungazizwa umphumela omuhle emzimbeni:

• ngenxa yokuqukethwe kwe-fibre ephezulu kusiza ukujwayelekile ukugaya, okuyinto ewusizo kakhulu kubantu abahlukunyezwayo;
• kusiza ukugcina izinga elihle le-asidi emzimbeni, ukulwa nokuphuza ngokweqile, ukunciphisa okuqukethwe kwamabhaktheriya anobungozi;
• umthombo omkhulu wamandla, kunconywa ukuthi uyisebenzise kubagijimi nalabo abasebenza ngokusebenza kanzima ngokomzimba;
• umkhiqizo ulawula i-cholesterol yegazi futhi kusiza ekuvikeleni ukuqina kwe-atherosclerosis;
• ngenxa yokuhlushwa okukhulu kwe-potassium, i-calcium, i-magnesium kanye ne-folic acid kusiza umsebenzi wenhliziyo nemithanjeni yegazi, kunomthelela ekusimeni kwegazi;
• insimbi ibandakanyeka ekuhlinzekeni komoya okwenziwe kuzo zonke izitho kanye nezicubu, okuvimbela ukuthuthukiswa kwegazi;
• unomphumela wesisu, uyasiza eziningana zezifo zesistimu ye-urinary;
• ukusetshenziswa njalo komkhiqizo kuthuthukisa isimo sesikhumba nezinwele;
• ngenxa yokugaya kalula kweprotheyini yemifino Kunconywa nge-dieters. Inikeza umuzwa wokuzonda futhi awuholeli ekujuleni okukhulu ekushukela kwegazi.

Lahla lezo zakhilogremu ezingaphezulu zizosiza: i-watercress, i-litchi, ubhontshisi, u-squash, izithelo ze-suite, i-broccoli, isipinashi, i-cardamom, iklabishi, ama-goji amajikijolo, i-barberry, i-cilantro, i-lovage.

Kuthatha isikhathi esingakanani?

Ngokwesilinganiso, ubhontshisi obomvu uphekwe amahora angu-1.5-2 kuze kuphekwe ngokugcwele, futhi ngemva kokuhamba phambili, cishe ihora. Usawoti kangcono ekupheleni kokupheka, ngoba ukutholakala kosawoti kwandisa isikhathi sokupheka.

Ukunquma ukulungiswa komkhiqizo, udinga ukususa ubhontshisi abathathu bese uzama. Uma okungenani omunye wabo awuthambile, kubalulekile ukuqhubeka ukupheka. Ungaqala ukuhlola ukulungela imizuzu engu-40-45 ngemva kokupheka nokuphinda njalo ngemva kwemizuzu embalwa. Lokhu kuzokuvimbela ubhontshisi ukuthi ungagciniwe. Uma udinga ukwengeza amanzi, sebenzisa kuphela okushisayo.

Funda kabanzi mayelana nokubunjwa nezinzuzo zamabhontshisi omzimba: omhlophe, omnyama, obomvu, isilimo se-asparagusi.

Mangaki ubhontshisi obunziwe

Ukuze ubhontshisi upheke ngokushesha futhi ngesikhathi esifanayo uhlale uphelele, Kumele kuqala ugonywe ekamelweni lamanzi amahora angu-6-8. Ngaphezu kwalokho, izitshalo ezinjalo kulula ukugaya. Emabhantsini afudumele angagcinwa esiqandisini ukuze kungabi nhlobo.

Ukuze uthule ingilazi eyodwa yegayi, thatha izibuko ezintathu zamanzi. Ngemuva kwesikhathi, amanzi angashintshwa, kodwa akudingekile. Geza ngaphansi kwamanzi agijima ngaphambi kokupheka.

Kubalulekile! Ngesikhathi sokudonsa, ivolumu yebhontshisi ikhula cishe izikhathi ezimbili, futhi uma ubilisa elinye i-10-20%. Ingilazi eyodwa ye-300 ml iqukethe cishe ama-250 g omkhiqizo, kusuka kule mali cishe 500 g we-legumes abilisiwe.

Ukupheka ubhontshisi owomile ngaphandle kokugcoba

Izithako:

• Ubhontshisi obomvu obomvu - 1 indebe;
• amanzi ahlanzekile - 3-4 izibuko;
• usawoti - 1 tsp;
• amafutha - ukunambitha.

Inventory:

• i-pan;
• isipuni sokhuni;
• isipuni;
• inkomishi yokulinganisa

Iresiphi yesinyathelo-nge-step:

1. Hlanganisa imifino kahle, uthele epanini bese ungeza amanzi: 3-4 izinkomishi zamanzi indebe eyodwa yomkhiqizo.

2. Letha emathumba, ukhiphe amanzi, uthele umthamo ofanayo wamanzi abandayo bese uletha emathunjini phezu komlilo ophakathi.

3. Ngemuva kwekhefu lokubilisa ukuze udilize amahora angu-1.5-2 kuze kube yilapho usulungile, uma kunesidingo - ukwandisa isikhathi. Uma amanzi ephekwe, engeza ushisayo.
4. Usawoti wanezelwa cishe imizuzu eyi-10 ngaphambi kokuphela kokupheka ngesilinganiso se: for 1 inkomishi yomkhiqizo - 1 tsp. Usawoti.
5. Hlola ubhontshisi futhi ukuze ulungele, ususe amanzi asele bese ufaka amafutha noma enye yokugqoka ukuze unambitha.

Funda izindlela zokupheka ubhontshisi ku-tomato sauce nokuthi ungagcina kanjani ubhontshisi ebusika.

Ukupheka ubhontshisi obuluhlaza

Izithako:

• ubhontshisi obuluhlaza obuhlaza - 1 indebe;
• amanzi ahlanzekile - izibuko ezingu-2-3;
• usawoti - 1 tsp;
• amafutha - ukunambitha.

Inventory:

• i-pan;
• isipuni sokhuni;
• isipuni;
• inkomishi yokulinganisa

Iresiphi yesinyathelo-nge-step:

1. Hlanganisa ama-pod kahle ngaphansi kwamanzi agijima, susa zonke iziqu.
2. Beka izitshalo emanzini abilayo, usawoti bese ubilisa ekushiseni okuphansi emaminithini angu-6-8.
3. Ukuze uzame, kufanele abe buthaka, kodwa hhayi ukuhlukana. Uma kungakalungi, bese ubilisa amaminithi ambalwa.
4. Amabhontshisi alungile ne-colander ahlanza ngaphansi kwamanzi asebenzayo.
5. Engeza ibhotela noma yikuphi ukugqoka ukunambitha.

Sincoma ukuthola ukuthi yiziphi izinhlobo zobhontshisi eziluhlaza ezikhona nokuthi yiziphi izakhiwo eziwusizo onayo.

Ukupheka ku-multivariate

1. Ubhontshisi obunziwe ngaphambili ukuthululela esitsheni se-multicooker. Ngesinye isikhathi esitsha se-4-litre, ungabilisa 400 g womkhiqizo.

2. Engeza amanzi ahlanzekile ku-1.5 litre.

3. Khetha imodi "Stewing" noma "Soup" bese ubeka isikhathi 1.5-2 amahora.

4. Imizuzu eyishumi ngaphambi kokuphela kokupheka, engeza usawoti ukunambitha.

5. Uma ufisa, imizuzu embalwa ngaphambi kokuphela wengeze imifino, imifino kanye nogalikhi, othosiwe emafutheni omifino.

Ividiyo: Indlela yokupheka ubhontshisi obomvu kumpheki omncane

Ukupheka kwe-Microwave

1. I-legumes ezandulelwe ngaphambili zithele emgodini weglasi ye-microwave futhi uthele amanzi.
2. Vula i-microwave imizuzu engu-10 ngamandla aphelele.
3. Usawoti ukunambitha, ushintshela kwamandla aphakathi bese upheka amanye amaminithi angu-20.
4. Zama izithelo, uma zingakalungeli okwamanje, wabeka isikhathi esengeziwe.

Ubhontshisi Ukupheka

Ubhontshisi obomvu ngumsizi omkhulu kunoma yimuphi umsizi womzimba, ngoba uhamba kahle ngemikhiqizo eminingi futhi kufanelekile ukupheka izitsha zangaphandle, isobho, amasaladi nezinye izitsha.

Hlola izindlela zokupheka utamatisi wokunamathisela, isaladi yaseKorea kusuka ku-zucchini, utamatisi oluhlaza kanye neklabishi elisikawoti ngesiGeorgia, imifino ehlanganisiwe, i-horseradish ne-beetroot, i-adzhika, i-caviar ezivela ku-patisson, izaqathe, ama-eggplant.

Pita nobhontshisi

Izithako:

• ubhontshisi obomvu obomvu - 200 g;
• anyanisi - ama-1-2 ama-pcs;
• izaqathe - ama-1-2 ama-pcs .;
• amafutha yemifino - 2 tbsp. l.;
• I-lavash yase-Armenia - ama-2 amashidi.

Inventory:

• i-pan;
• isobho lokuthosa;
• isipuni;
• ummese;
• ibhodi yokusika.

Uyazi? AbaseBrithani baqala ukuzwa ngobhontshisi baseDutch, yingakho e-Great Britain kuthiwa ubhontshisi bamaDashi. Futhi eBulgaria kukhona usuku lweBean, olugujwa ngeSonto lokugcina likaNovemba. Umkhosi okwenzeka kulo mcimbi uhlanganisa izitsha ezihlukahlukene ezivela emagqabeni, ngisho nokudubula kusuka esibhamu sesibhontshisi.

Iresiphi yesinyathelo-nge-step:

1. Ubilise ubhontshisi obunziwe ngaphambili ukulungela, ukuhlunga futhi uxoke ngamazambane ahlambulukile, ungashiya izingcezu ezincane.
2. Ukuze ususe isanqante ku-grater enamafutha, nqabisa kahle u-anyanisi, gazinga yonke into yamafutha yemifino.
3. Usakaze isinkwa se-pita, sukuma ngamazambane ahlambulukile, faka imifino phezulu.
4. Gcoba isinkwa se-pita ngemigqa bese uthatha izingcezu ezingu-4-5.
5. Ngaphambi kokukhonza, ungakwazi ukuthosa kancane kuze kube segolide.
6. Khonza nge ukhilimu omuncu noma ukhilimu omuncu-imayonnaise sauce nemifino.

Ividiyo: Iresiphi ye-burrito enyama, ubhontshisi nommbila

I-Bean Salad

Izithako:

• ubhontshisi obomvu ekheniwe - 400 g;
• i-anyanisi obomvu - 1 pc.;
• I-pepper yesiBulgaria - i-1 pc.;
• ushizi onzima - 100 g;
• Amaqabunga 2-3 weklabishi yaseShayina;
• i-clove;
• i-parsley;
• amaconsi ambalwa omusi kalamula;
• imayonnaise.

Inventory:

• isaladi isitsha;
• isipuni;
• ummese;
• ibhodi yokusika.

Thola ukuthi ubhontshisi onempilo yini nokuthi ungakhula kanjani ensimini evulekile.

Iresiphi yesinyathelo-nge-step:

1. Hlanganisa ubhontshisi osemathinini.
2. Grate ushizi ogayiwe, nquma i-pepper kanye neklabishi ibe yimichilo.
3. Sika u-anyanisi ube amasongo amabili, nquma ugarlikhi nemifino kahle.
4. Hlanganisa zonke izithako, engeza imayonnaise bese ufafaza isaladi ngejamu lemon.

Ividiyo: Indlela yokwenza isaladi ebomvu

Isobho Sobhontshisi

Izithako:

• ubhontshisi obomvu obomvu - 200 g;
• anyanisi - 1 pc.;
• izaqathe - 1 pc.;
• Utamatisi - ama-2 ama-pcs;
• umhluzi wemifino - 1.5 amalitha;
• amafutha yemifino - 2 tbsp. l.;
• utamatisi unamathisele - 1-2 tbsp. l.;
• 1-2 isiliva esidliwayo esinamagatsha anamanzi;
• 1-2 clove of garlic;
• i-bay leaf, i-thyme, i-parsley.

Inventory:

• i-pan;
• isipuni;
• ummese;
• ibhodi yokusika.

Abanye abameleli bamagciwane bayasiza futhi emzimbeni: ama-peanut, ama-peas, ama-peas wegundane.

Iresiphi yesinyathelo-nge-step:

1. Ubhontshisi obunziwe ngaphambili ukubilisa cishe ukulungele.
2. Fakela kahle anyanisi, isanqante, igalikhi nesilimo esidliwayo esinamagatsha anamanzi.
3. Gwema utamatisi ngamanzi abilayo, ikhasi, uthathe tincetu.
4. Fry anyanisi, isanqante nesilimo esidliwayo esinamagatsha anamanzi emafutheni omifino imizuzu emihlanu.
5. Beka konke emhluzeni, engeza i-garlic, i-leaf leaf, i-thyme bese upheka ekushiseni okuphansi cishe imizuzu engama-20 kuze kubhontshisi.
6. Engeza usawoti, susa amaqabunga e-bay, uthele ngamapuleti uphinde uhlobise nge-parsley eqoshiwe.

Ividiyo: I-Red Bean Soup

I-Georgian Lobio Recipe

Izithako:

• ubhontshisi obomvu obomvu - 600 g;
• anyanisi noma anyanisi obomvu - 400 g;
• cilantro esisha - 50-60 g;
• 2 clove of garlic;
• Amaqabunga amathathu;
• i-savory, coriander, i-hops-suneli - 0.5-1 tsp ngayinye;
• ikhasi elibomvu elibomvu nelomnyama ukunambitha;
• tkemali, amafutha yemifino, usawoti.

Inventory:

• i-pan;
• isipuni;
• ummese;
• ibhodi yokusika.

Kubalulekile! Ubhontshisi obomvu buyinto enzima kakhulu, ngakho kufanele isetshenziswe ngokucophelela ezinganeni ezincane nabesifazane abakhulelwe. Abantu abanezifo eziphuthumayo zephethini lamathumbu kungcono ukugwema lo mkhiqizo.

Iresiphi yesinyathelo-nge-step:

1. Thela ama-legumes ahlanziwe emanzini, faka iqabunga lawashi bese upheka ekushiseni okuphansi cishe amahora amabili.
2. Imizuzu engu-10-15 ngaphambi kokuphela, cwilisa amanzi, uxoke uhhafu ubhontshisi, uhlanganise nezinye. Uma isomile kakhulu, engeza amanzi lapho abilisiwe khona. Qhubeka ukumisa ngokushisa okuphansi.
3. Fry anyanisi oqoshiwe emafutheni omifino, engeza cilantro eqoshiwe. Ekupheleni kokudoba faka ukudlala okumile.
4. Gweba ama-hoop-suneli, i-savory, pepper, i-garlic kanye ne-pinch kasawoti.
5. Esikhathini esiphelile, faka i-roast, i-tkemali kanye nokuqukethwe kwodaka, upheke amanye amaminithi amahlanu. Usawoti ukunambitha.
6. Khonza uhlotshwe nge-cilantro ne-ring-rings ye-anyanisi.

Ividiyo: Lobio ngesiGeorgia

Indlela yokupheka ngokushesha ubhontshisi obomvu

1. Pheka ubhontshisi kumpheki ocindezelayo, isikhathi sokupheka emva kokubilisa cishe imizuzu engu-40.
2. Izitshalo ezinomile zizobe zilungiswa ngesikhathi esisodwa uma emva kokupheka kwamaminithi amahlanu, amanzi athathelwa iqhwa. Futhi uphinda izikhathi ezimbalwa.
3. Ushukela ohlala njalo usiza ukunciphisa ubhontshisi: emva kokubilisa ungeze u-25 g we-sugar granulated nge-200 g yomkhiqizo.
4. Sebenzisa i-microwave noma i-cooker kancane.

Ngakho-ke, njalo udla ubhontshisi obomvu, uthola cishe wonke amaminerali kanye namavithamini adingekayo. Ngaphezu kwalokho, ngokuqinisekile uzomuzwa umphumela omuhle emzimbeni wakho - ukwanda okukhulu, ukukhuthazela nokuzola. Zama zonke izindlela zokupheka, khetha okuthandayo futhi ujabulele ukudla kwakho!