Zakudya zabwino zam'munda: Maphikidwe 7 amasika ndi sipinachi

Kodi masamba amasamba angapindule chiyani? Colossal, ngati tikukamba za sipinachi. Ndipo ngakhale kuti kwenikweni ndi udzu, imakhala ndi nkhokwe ya zinthu zamtengo wapatali zomwe simudzazipeza paliponse. Nutritionists amaimba matamando ake ndikupereka malangizo abwino kwa dokotala. Kodi sipinachi ndi chiyani chodabwitsa? Chifukwa chiyani ziyenera kuphatikizidwa muzakudya zatsiku ndi tsiku? Kodi mungaphike chiyani kuchokera pamenepo? Muphunzira za zonsezi m'nkhani yathu.

Masika ali m'mbale

Sipinachi imakhala ndi ma caloriki oyipa ndipo nthawi yomweyo, chifukwa chokhala ndi zotsekemera zambiri, imapanga chisangalalo mwachangu. Mulinso mavitamini A, B, C, E, K, komanso potaziyamu, sodium, phosphorous, iron, calcium, selenium ndi zinc. Kodi si chinthu chiti chofunikira chopangira saladi wowerengeka?

Zosakaniza:

• beetroot - ma PC awiri.
• mazira - ma PC 2.
• sipinachi-150 g
• mbewu za mpendadzuwa - 1 tbsp. l.
• zofiira - 1 tsp.
• mafuta - 2 tbsp.
• thyme watsopano - 4-5 sprigs
• madzi a mandimu - 1 tsp.
• mchere - kulawa

Tiphika mazira owiritsa kale. Timasenda beets ndikugwiritsa ntchito grater yopindika kuti tidule mbale zochepa. Awazeni ndi 1 tbsp. l. mafuta, mandimu, ikani ma thyme sprigs pamwamba, kusiya kuti muziyenda kwa theka la ola. Beetroot akangofunika kusakanizidwa. Kenako timatumiza ku uvuni ku 180 ° C kwa mphindi 15-20.

Sipinachi imatsukidwa bwino, youma ndikutidwa ndi masamba a mbale. Gawani magawo a beetroot wophika ndi mazira oswedwa pamwamba. Mchere kulawa, kuwaza mafuta otsalawo, ndikuwaza mbewu za fulakesi ndi mbewu za mpendadzuwa. Saladi yabwino kwambiri ya vitamini yakonzeka!

Mankhwala othandizira

Achifalansa samatcha sipinachi ngati mantha kwa m'mimba pachabe. Chifukwa cha kuchuluka kwa ulusi, "imasesa" zinyalala zonse zakuthupi. Kuphatikiza apo, sipinachi imathandizira matumbo kuyenda. Zonsezi zimakuthandizani kuti mugawane bwino ndi mapaundi owonjezera. Ngati mukuchepetsa thupi lanu nthawi yotentha, sipinachi yosalala imakupangitsani kukhala kosavuta kwa inu.

Zosakaniza:

• sipinachi-150 g
• peyala - 1 pc.
• nthochi - 1 pc.
• madzi osasankhidwa - mwanzeru zanu
• ginger watsopano - grated 1 tsp.
• uchi - kulawa
• madzi a mandimu-posankha

Peel avocado ndi nthochi, kudula mzidutswa zazikulu, kusamutsa m'mbale wa blender. Timang'amba sipinachi yoyera ndi manja athu ndikuitumiza ku ndiwo zamasamba. Thirani madzi pang'ono ndi whisk onse zosakaniza mpaka yosalala. Mutha kusangalatsa malo omwerawa ndi uchi. Madzi a mandimu apatsa kufooka kofotokozera. Ngati chakumwacho chinakhala cholimba, chitani ndi madzi. Gwiritsani ntchito smoothie wobiriwira mu galasi lalitali, lokongoletsedwa ndi masamba atsopano a sipinachi.

Maloto a zamasamba

Sipinachi chimakhala ndi chitsulo chambiri komanso zomanga thupi zambiri. Ndicho chifukwa chake osadya nyama amakonda. Kuphatikiza apo, masamba obiriwirawa ndiofunikira kwambiri pakuchepa kwa magazi m'thupi, kuchepa magazi, kutopa komanso kuwonjezeka kwamanjenje. Chifukwa chake sipinachi cutlets ipindulitsa anthu ambiri.

Zosakaniza:

• zukini - 2 ma PC.
• nsawawa-150 g
• Sipinachi yatsopano-150 g
• dzira - ma PC atatu.
• adyo - 1 clove
• nthaka oat chinangwa-80 g
• mchere, tsabola wakuda - kulawa
• masamba mafuta Frying

Pre-zilowetseni nandolo m'madzi usiku wonse, kenaka mudzaze ndi madzi atsopano ndikuphika mpaka mutakonzeka. Theka la nkhuku zimakwapulidwa ndi blender mu puree. Timapaka zukini pa grater, kufinya mosamala madzi owonjezera. Sipinachi amatsukidwa, zouma ndi finely akanadulidwa. Timagwirizanitsa ndi zukini, nandolo ndi chickpea puree. Add chinangwa, mazira, adyo anadutsa atolankhani, mchere ndi tsabola, knead chifukwa misa bwino. Kutenthetsa poto ndi mafuta, kupanga cutlets ndi supuni ndi mwachangu mpaka golide bulauni mbali zonse. Mutha kutumiza ma cutlets oterowo ndi mpunga wofiirira, nyemba zachingwe kapena mbatata yophika.

Msuzi wa masomphenya ovuta

Sipinachi ndi godend ya iwo omwe amakhala nthawi yayitali pakompyuta. Imathandizira kutsika kwa minofu yamaso ndikuyiyika bwino. Kuchuluka kwa lutein m'masamba a sipinachi kumalepheretsa kukula kwa kupindika kwa diso, kumateteza mandala ku kuwonongeka ndi zina zosintha zaka. Zifukwa izi ndizokwanira kupanga msuzi wa kirimu kuchokera ku sipinachi.

Zosakaniza:

• sipinachi-400 g
• anyezi-1 pc.
• mbatata-3-4 ma PC.
• adyo-2-3 cloves
• madzi - 400 ml
• kirimu 10% - 250 ml
• mafuta a masamba - 2 tbsp. l.
• parsley - 1 gulu laling'ono
• mchere, tsabola wakuda - kulawa
• opanga zokometsera zokometsera

Kutenthetsa mafuta a masamba mu poto ndikudula anyezi wodulidwa mpaka kuwonekera. Thirani mbatata zonunkhira, mwachangu ndi anyezi kwa mphindi 5, ndiye tsanulirani m'madzi ndikuphika pamoto wochepa mpaka mutakonzeka. Pakadali pano, tidula sipinachi ndi parsley. Pamene mbatata yophika, tsitsani masamba onse ndikuyimilira pamoto kwa mphindi zingapo. Kenako, pogwiritsa ntchito blender womiza, timasintha zomwe zili poto kuti zikhale zosalala, zowirira. Thirani zonona zotentha, uzipereka mchere ndi zonunkhira. Nthawi zonse oyambitsa ndi spatula wamatabwa, bweretsani msuziwo ku chithupsa ndikuwumitsa kwa mphindi imodzi. Musanatumikire, ikani mbale iliyonse ndi msuzi wa kirimu.

Italy mumayendedwe obiriwira

Sipinachi imadziwika kuti ndizomwe zimakonda kwambiri pazakudya za anthu osiyanasiyana. Otsatira ake enieni ndi Ataliyana. Pamaziko ake, amakonzekera masukisi osiyanasiyana. Palibe saladi, bruschetta kapena lasagna yomwe ingachite popanda izo. Madzi a masambawo amajambulidwa ndi pasitala kapena ravioli wobiriwira wobiriwira. Ndipo tikukupemphani kuti muyesere spaghetti wokoma ndi sipinachi ndi parmesan.

Zosakaniza:

• spaghetti - 300 g
• sipinachi - 100 g
• batala - 100 g
• ufa - 4 tbsp. l.
• mkaka - 500 ml
• yolk - ma PC awiri.
• Parmesan-100 g
• mchere, tsabola wakuda - kulawa
• nutmeg - kumapeto kwa mpeni

Pasadakhale, timayika spaghetti kuti tiphike m'madzi amchere mpaka dente. Pamene pasitala ikuphika, sungunulani batala mu poto ndi kusungunula ufa. Pang`onopang`ono kutsanulira mu mkaka ofunda, oyambitsa zonse ndi spatula. Whisk yolks ndi mchere ndi tsabola ndi whisk, kutsanulira mu poto. Thirani magawo awiri mwa atatu a tchizi grated ndi sipinachi yodulidwa. Sakani msuzi pamoto wochepa kwa mphindi 2-3. Tsopano mutha kuwonjezera spaghetti - sakanizani bwino ndi msuzi ndikuyimira mphindi ina. Musanatumikire, perekani pasitala ndi tchizi tchizi ndi kukongoletsa ndi masamba a sipinachi.

Kish wa gourmets a nsomba

Kuti mupeze zabwino zonse za sipinachi mokwanira, ndikofunikira kuti musankhe bwino. Mukamagula yatsopano, onetsetsani kuti mulibe masamba osalala komanso achikaso mtolowu. Zowonjezera ndikubiriwira, ndizothandiza kwambiri. Ndipo kumbukirani, sipinachi imasungidwa m'firiji kosaposa masiku asanu ndi awiri. Ngati simudye panthawiyi, ziimitseni mtsogolo. Kapena konzani quiche ndi nsomba zofiira.

Zosakaniza:

Mtanda:

• ufa-250 g
• batala-125 g
• dzira - ma PC atatu.
• madzi oundana - 5 tbsp. l.
• mchere - 1 tsp.

Kudzaza:

• nsomba yamchere pang'ono - 180 g
• katsitsumzukwa - 7-8 mapesi
• sipinachi - 70 g
• tchizi wolimba - 60 g
• anyezi wobiriwira-nthenga za 3-4

Lembani:

• kirimu - 150 ml
• kirimu wowawasa - 1 tbsp. l.
• dzira - ma PC atatu.
• mchere, tsabola wakuda, nutmeg - kulawa

Kwezani ufa, onjezerani batala, mazira, mchere ndi madzi oundana. Knead pa mtanda, yokulungira mu mpira, uuike mufiriji kwa theka la ora. Kenako timaphwanya mtandawo mozungulira mozungulira ndi mbali zake, ndikuphwanya ndi mphanda ndikugona nyemba zouma. Dyani m'munsi pa 200 ° C kwa mphindi 15-20.

Pakadali pano, timachotsa katsitsumzukwa pakhungu ndi zidutswa zolimba, ndikuzidula. Dulani sipinachi bwino, dulani nsomba mu magawo, ndikupera tchizi pa grater. Whisk kudzazidwa kwa mazira, kirimu ndi kirimu wowawasa ndi whisk, nyengo ndi mchere ndi zonunkhira. Kufalitsa nsomba, katsitsumzukwa ndi sipinachi mofanana m'munsi mwa bulauni, perekani zonse ndi grated tchizi. Thirani pamwamba ndikubwezeretsani mu uvuni pa 180 ° C kwa mphindi 15. Pie iyi imatha kutumikiridwa kutentha komanso kuzizira.

Ma pie amawerengedwa kawiri

Sipinachi ndiwothandiza kwambiri kwa ana. Kupatula apo, lili ndi vitamini K wambiri, womwe umakhudzidwa ndikupanga mafupa. Mutha kupangitsa ana kuti azolowera mankhwalawa mothandizidwa ndi ma pie. Ndipo ngati mwanayo ali wamakani, muwonetseni zojambula za Popeye woyendetsa boti. Kudya sipinachi pamasaya onse awiri, adasanduka wamphamvu wamphamvu.

Zosakaniza:

• Puff pastry yopanda yisiti - 500 g
• suluguni - 200 g
• sipinachi - 250 g
• dzira - ma PC awiri. + dzira yolk la kudzoza
• mkaka - 2 tbsp. l.
• peeled dzungu nthanga zokongoletsa
• mchere - kulawa

Dulani sipinachi bwino ndikuthira m'madzi otentha kwa mphindi imodzi. Timaponya mu colander ndikuuma bwino. Timagaya tchizi pa grater, timamenya ndi mazira, mchere kuti ulawe. Onjezani sipinachi apa, sakanizani bwino.

Timatulutsa mtandawo kukhala wosanjikiza, kudula m'mabwalo ofanana. Ikani pang'ono podzaza pakatikati pa bwalo lililonse, yolumikizani mbali ziwiri zotsutsana, mafuta mtandawo ndi chisakanizo cha yolk ndi mkaka, ndikuwaza mbewu. Timafalitsa zovutazo papepala lophika ndi zikopa ndikuziika mu uvuni ku 180 ° C kwa theka la ora. Mapayi oterewa amatha kuperekedwa kwa mwana yemwe amakhala nawo kusukulu.

Sipinachi ili ndi mtundu wina wamtengo wapatali. Ichi ndi chinthu chachilengedwe chomwe chimaphatikizidwa ndi zinthu zina zilizonse. Chifukwa chake mutha kuphika chilichonse kuchokera pamenepo, kuyambira ndi masaladi ndi msuzi, kutha ndi makeke ndi zakumwa zopangira. Werengani maphikidwe ambiri ndi sipinachi patsamba lathu. Mumakonda sipinachi? Kodi mumaphika chiyani kuchokera pamenepo? Gawani mbale zanu zosayina mu ndemanga.