Sibhaka i-zucchini kuhhavini: okumnandi, okunempilo, okusheshayo

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I-zucchini enesizotha iyimifino enekhono elikhulu elifanele ukunakwa nokuhlonishwa! I-Zucchini ayinambala elingelayo, iphunga elihehayo, noma ukubukeka okukhangayo, kepha lesi akusona isizathu sokuyikhipha ekudleni.

Iqukethe i-potassium eningi, i-magnesium, i-calcium, i-phosphorus, i-iron, i-organic acids yokuthi izonika amathuba emifino eminingi kanye nezithelo. Yebo, ayinakho ukunambitheka okumnandi, kepha ingomunye wemikhiqizo yokudla enempilo kakhulu enokuqukethwe okurekhodiwe okunekhalori eliphansi. Imifino yinhle nganoma iyiphi indlela: iluhlaza, ithosiwe, ibhakwe, iyisitshulu. Indlela elula, ngaphandle kokudla okuluhlaza, ukukubhaka kuhhavini ekhaya.

Ukulungiselela ukubhaka: ukuthi ukhetha kanjani nokuthi ubhaka malini

Kuhhavini, i-zucchini ingabhakwa ngaphandle kukawoyela ukuze kugcinwe izimfanelo ezinempilo nokuqukethwe okuncane kwekhalori. Kungcono ukupheka emazingeni okushisa kuze kufike ku-180 degrees.

Isikhathi sokupheka sincike iresiphi, ubukhulu bezingcezu kanye "nentsha" yesikwashi. Kungaba imizuzu eyi-15 kuya ehoreni. Imifino uqobo ilungiswa ngokushesha, ngoba kukhona abathandi abayidla ngokuvamile ingaphekiwe, kepha kulabo abagxishiwe, ikakhulukazi ngenyama, kuzothatha isikhathi eside. Isitsha sifakwa kuhhavini osushisayo ukuthi kulondolozwe izakhi zomzimba ngangokunokwenzeka.

Iresiphi yakudala enotamatisi noshizi

Iresiphi yaziwa futhi ithandwa omama abaningi bemizi ngobulula bayo, isivinini, ukunambitha nezindleko eziphansi.

zucchini 2 ama-PC
ushizi 200 g
utamatisi 2 ama-PC
imayonnaise 150 g
igalikhi 2 izinyo.
imifino emisha 1 bunch
usawoti, pepper ukunambitha

Amakholori: 105kcal

Amaprotheni: 4.3 g

Amafutha: 7.5 g

Amakhabhohayidrethi: 4.9 g

Gcoba ishidi lokubhaka ngamafutha, bese ushisa ihhavini iye kuma-degree ayi-180.
Sika i-zucchini ibe yimibuthano (cishe u-5-6 mm ubukhulu), engeza usawoti omncane, ufake ishidi lokubhaka.
Dlulisa ugarlic ngokucindezela noma usike kahle kakhulu, uhlanganise nemayonnaise. Gcoba imibuthano yemifino ngenhlanganisela. Sika ushizi ube onxande abancane bese ubeka usoso.
Sika utamatisi ube izingcezu, usakaze ngaphezulu koshizi, upelepele kancane, ufafaze amakhambi aqoshiwe.
Beka ishidi lokubhaka kuhhavini, upheke cishe ikota yehora. Khonza ufudumele.

Ukudla i-zucchini ngaphandle kwanoma yini

Indlela elula neshibhile yokubhaka, kepha isitsha kuvela ukuthi sithambile kakhulu futhi sinama-khalori aphansi. Izithelo ezincane ezinesikhumba esincanyana zilungele kangcono. Kungaphakwa njengesidlo esilula esihlukile noma njengesitsha eseceleni.

Izithako:

i-zucchini - ama-2 ama-PC .;
iparsley, idile - isixha;
i-garlic - ama-clove amabili;
uwoyela - 2 tbsp. l.

Indlela yokupheka:

Hlangisa ihhavini uye kuma-degree ayi-180, umboze iphepha lokubhaka nge-foil, ungaligcoba ngamafutha. Sika i-zucchini ibe ngamacube, ugoqe esikhwameni esiqinile.
Chop the herbs, crush the garlic with press, mix with bhotela. Thela ingxube kagalikhi esikhwameni, engeza amakhambi, ufake isikhwama kancane, uthayi bese uxukuza kahle ukuze izingcezu zimbozwe ngamafutha namakhambi.
Dlulisela ebhodini lokubhaka, elibushelelezi, ubhake cishe imizuzu eyi-15-20 kuma-degree ayi-180.

I-casserole esheshayo futhi emnandi ye-zucchini

Kunezindlela zokupheka eziningi ze-casserole, kepha kuhlala kuvela kumnandi futhi kumnandi. Ungapheka ngemifino egayiwe bese uthela amaqanda ashayiwe, noma wenze ungqimba phakathi kwezicucu zenyama noma inyama egayiwe, noma isitshulu neminye imifino.

Izithako:

inyama egayiwe - 300 gr;
i-zucchini - ama-2 ama-PC .;
amaqanda - ama-2 ama-PC .;
utamatisi - ama-3 ama-pcs .;
ukhilimu omuncu - 0.5 tbsp .;
anyanisi - eyodwa;
ushizi - 100 gr;
utamatisi unama - 2 tbsp l.;
uwoyela - 2 tbsp. l.

Ukulungiselela:

Hlangisa ipani lokuthosa, gazinga inyama egayiwe ngokufaka uwoyela, usawoti, pepper, hlanganisa.
Sika u-anyanisi ube ngamacube amancane, uthele inyama egayiwe, hlanganisa, gazinga konke ndawonye. Faka unamathisele utamatisi, bila kuze kube yilapho inyama ithambile, yeka kuphole.
Grate i-zucchini coarsely, khama ijusi, ubeke uhhafu wesisindo ezansi kwefomu eligcotshisiwe, ubeke ungqimba wenyama egayiwe phezulu, ubushelelezi, umboze imifino esele, engeza usawoti omncane.
Cwecwa utamatisi, uthathe izingcezu, ubeke phezulu kwe-casserole.
Shake ukhilimu omuncu onosawoti uze ubushelelezi ngamaqanda, uthele isikhunta.
Fafaza ukugcwaliswa ngoshizi oqoshiwe. Thumela ifomu kuhhavini elifudunyezwe lifinyelele kumadigri angama-200 cishe isigamu sehora.
Khonza i-casserole eshisayo noma efudumele, futhi njengoba kungekho mafutha kuyo, kuzoba mnandi uma kubanda.

I-zucchini ehlanganisiwe

Kungaphekwa ngamakhowe, inyama, incike. Kunezindlela zokupheka eziningi kangangokuba wonke umuntu angazikhethela okulungile.

Izithako:

i-zucchini - ama-3-4 ama-PC .;
inyama egayiwe - 500 gr;
utamatisi - ama-2 ama-pcs .;
anyanisi - eyodwa;
igalikhi - ama-clove ama-2-3;
ushizi - 70 gr;
ingxube yemifino - isixha;
uwoyela, imayonnaise, usawoti, pepper - ukunambitha.

Ukulungiselela:

Sika i-zucchini ngesigamu, ususe ngokucophelela uginindela, engeza usawoti omncane, ake ume, ukhiphe ujusi.
Sika uginindela ube yizigaxa, engeza usawoti, ake ume imizuzu eyi-10, khama kancane.
Sika u-anyanisi zibe ama-cubes amancane, ucwebe utamatisi, uthathe ama-cubes. Crush ugarlic ngomshini.
Shisisa uwoyela epanini lokuthosa, thosa u-anyanisi kuze kube sobala, ubeke inyama egayiwe, uginindela we-zucchini, utamatisi, upelepele, usawoti uhlanganise kahle. Fry kuze kube yilapho inyama ithambile, ekugcineni engeza ugarlic nedill.
Yomisa izikebhe zesikwashi, ugcwalise inyama egayiwe, gqoka iphepha lokubhaka eligcotshisiwe, ufafaze ushizi chips, ugcobe ngemayonnaise.
Bhaka imizuzu engama-30 ngama-200 degrees. Fafaza izikebhe ezigcwalisiwe eziphelile nge-parsley eqoshiwe ne-cilantro.

Iresiphi yevidiyo

Okuqukethwe kwekhalori

Okuqukethwe kwekhalori kuncike endleleni yokubhaka. Isibonelo, uma umane ubanikeze ukwelashwa kokushisa ngaphandle kokungeza ukhilimu omuncu, uthola cishe ama-25 kcal ngamagremu ayi-100, nebhotela - cishe ama-90 kcal.

Imifino ihlanganisa ngokuphelele okuqukethwe okuphansi kwekhalori nokuhlutha okuhlala isikhathi eside. Kukhona ngisho nokudla okuthulisa imono ku-zucchini.

Amathiphu awusizo

Ukupheka ungasebenzisa i-zucchini yanoma yikuphi ukuvuthwa. Okungcono, impela, kusencane, kunamanzi amaningi futhi kunenyama enwebeka, futhi azikho nhlobo imbewu lapho. Izithelo ezinjalo zinconywa ukuthi zingakhishwa. Kepha uma bethengwe esitolo, futhi bengakhishwa engadini, kungcono ukususa isikhumba, ngoba izinto eziyingozi kakhulu zihlangana ngaphansi kwaso.
Usawoti indishi ngaphambi nje kokuyithumela kuhhavini, ngoba kukhishwa ujusi omningi, ikakhulukazi ezithelweni ezisencane. Uma ugoqa izingcezu kufulawa, uthola iphalishi. Ijusi licebile ngamaminerali namavithamini, ngakho-ke kungcono ukungalitheli, kepha liphuze. Kunambitheka kamnandi.
Uma uhlela ukupheka i-lasagne, zama ukufaka amashidi enhlama ufake izingcezu zucchini. Kuzoba okwangempela futhi kungabi mnandi kangako.

Qiniseka ukuthi upheka i-zucchini ebhakwe kaningi ngangokunokwenzeka phakathi nenkathi. Kuyinto emnandi, enempilo, ikakhulukazi kulabo abafuna ukuhlukana nesisindo "esiningi", kanye nokuhlolwa kokunambitheka okuyingqayizivele ngokungeza izinongo ezahlukahlukene namakhambi anamakha amile.

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