Zamkatimu
Kuphika udzu winawake mu supu kapena mbale ina kwa mphindi ziwiri. Selari yophika ndi yofewa koma osati crumbly. Musapitirire pa chitofu kuti chisagwe.
Selari phesi msuzi
Zamgululi
Tomato - 2 kilogalamu
Mphero ya udzu winawake - 200 magalamu
Kaloti - 200 magalamu
Anyezi - 320 magalamu
Garlic - ma clove 7
Mchere - supuni 2
Shuga - supuni 1
Tsabola wakuda wakuda - supuni 1
Tsabola wokoma - supuni 1
Basil - gulu limodzi
Masamba mafuta - 250 milliliters
Momwe mungaphike phwetekere ndi udzu winawake
1. Tsukani makilogalamu awiri a tomato, peel ndikudula zidutswa.
2. Sambani ndi kusenda magalamu 200 a kaloti ndi magalamu 220 a anyezi. Dulani kaloti mozungulira ndi anyezi kukhala cubes.
3. Muzimutsuka ndi kumeta 200 magalamu mapesi a udzu winawake. Peel ndikudula ma clove 5 adyo.
4. Ikani masamba mu cauldron, kutsanulira kapu ya mafuta a masamba, kuwonjezera supuni ya mchere, supuni ya tiyi ya tsabola ndikusakaniza mofatsa.
5. Ikani chimbudzi pamoto wambiri ndikuphika kwa mphindi 10, ndikuukha tomato nthawi zonse ndikugwedeza masamba ndi spatula wamatabwa.
6. Nthawi ikadutsa, chepetsani mpweya mpaka pakati, tsekani kapu ndi chivindikiro ndikuphika kwa mphindi 50, ndikuyambitsa masamba osakaniza nthawi ndi nthawi.
7. Peel ndi kuwaza 100 magalamu a anyezi ndi 2 cloves wa adyo.
8. Thirani supuni 3 za mafuta a masamba mu phula lokwanira ndi mwachangu anyezi ndi adyo mpaka bulauni wagolide. Onjezani supuni iliyonse yamchere, shuga, paprika wokoma, gulu la basil lodulidwa ndikuyimira kwa mphindi ina.
9. Ikani zokometsera zonunkhira mu kapu yamasamba ndikuphika pamoto wochepa kwa theka la ora.
10. Konzani chisakanizo chotsirizidwa, sinthani kwa blender ndikumenya.
11. Tumizani msuzi mu botolo la 1,5 lita imodzi ndi firiji.
Zosangalatsa
- Mukamasankha a udzu winawake uyenera kutengera mtundu ndi kapangidwe ka zobiriwira. Udzu winawake watsopano umakhala wobiriwira wobiriwira umayambira ndi kuwala. Mitengo yakuda imakoma kwambiri, koma imakhala ndi vitamini A. Wonaninso mosamala ndi udzu winawake wachikaso komanso waulesi wokhala ndi mitsempha yakuda. Ndi bwino kukana chomera choterocho, popeza njira yowola idayamba kale.
- Mapesi a udzu winawake wachuma Vitamini A (masomphenya athanzi komanso chitetezo chamthupi), vitamini B (ntchito yamanjenje ndi kagayidwe kazinthu zamagetsi), potaziyamu (ntchito yaubongo ndi kukonza zosavomerezeka), zinc (kukonzanso maselo a khungu). Msuzi watsopano wa udzu winawake umakhudza thupi.
- Selari nthawi zambiri ntchito zakudya zosiyanasiyana. Mukamadya pafupipafupi, chomerachi chimathandiza kuchepetsa thupi ndikukhalabe ndi thanzi lamthupi. Ndizopindulitsa makamaka kutsatira chakudya cha udzu winawake kwa anthu omwe ali ndi matenda a chithokomiro, kuthamanga kwa magazi, chifuwa, chimfine, komanso kulimbikitsa chitetezo cha mthupi.
- Selari - otsika kalori chomera. Magalamu 100 a zimayambira ali ndi ma kilocalories 13 okha.
- Mu Seputembala-Okutobala, udzu winawake ndi wotsika mtengo kwambiri chifukwa cha nyengo, mutha kugula zochulukirapo ndikupanga udzu winawake wonyezimira.