Kugocha miriwo nemichero (barbecue) ndeimwe yenzira dzinobatsira dzekupisa kwekudya. Sei zvakakosha kuisa tembiricha yakakwirira kune michero nemiriwo? Pashure pezvose, zvinoita sokuti vari kuto“bvunza mumuromo”? Ichokwadi ndechokuti kupisa kwekupisa kwezvigadzirwa kunoita kuti zvokudya zvezvirimwa zvive zvakachengeteka: zvinoparadza mabhakitiriya epathogenic, zvinoparadza mishonga yezvipembenene uye nitrates, zvinodzivirira, nezvimwewo. saka inochengetedza simba rinoshandiswa muviri wekudya uye kupisa (zvokudya uye) muviri - izvi zvinonyanya kukosha munguva inotonhora. Mukuwedzera, nhasi michero yakawanda nemiriwo haisi kungorimwa chete, mumamiriro ekupisa, asi yakazadzwa nemakemikari akasiyana-siyana anoshandiswa pamatanho ose ekurima uye ekufambisa.
Izvi zvinodikanwa nekuti ivhu rekurima reindasitiri rakapera pakutanga kwezana ramakore rechi20, uye pasina kuiswa kwemakemikari, hazvigoneke kurima chero chinhu ikozvino. Hongu, mutengi anoda kutenga miriwo yakanaka, inopenya uye yakajeka-mavara nemichero, uye kwete kupera uye ne "madhiramu" (zvakasikwa). Nokudaro, zvose izvi "periodic table" uye "runako" zviri nani kuti zvirege kupedzwa mumhando yayo yakasvibirira, asi (pamwe nekubvisa peel!) Thermally process, zvishoma zvishoma. Kana isu tisingatauri pamusoro pezvigadzirwa zvehupenyu, asi pamusoro pechokwadi hazvisi pachena kuti zvakabva kupi uye kuti zvakakura sei uye kuti zvakachengetedzwa sei, saka kurapwa kwenguva pfupi kwekushisa inzira inonzwisisika yekuchengetedza. Mushure mezvose, izvo muviri wedu unoda kudya kunowanikwa mumichero nemiriwo, kwete chimiro chazvo chakanaka, kwete peel, uye kwete ngano pamusoro pechishamiso chekudya kwekudya kwemiti yakasvibirira. Iyo dzimwe nguva yakaderera pane iyo yekupisa-yakagadziriswa. Chinhu chinoshamisa kune vanhu vazhinji ndechekuti kurapwa kwakakodzera kwekupisa - senge, semuenzaniso, kubika kana wok-frying - haingove nemhedzisiro shoma pane zvinovaka muviri zvemimwe miriwo, asi inotowedzera mune zvimwe zvigadzirwa! Saka, semuenzaniso, matomatisi akagochwa, makarotsi, bhiti, asparagus nemimwe mimwe miriwo inowanika pane yakabikwa - zvakaoma kutenda, asi iyi idata yesainzi, kusanganisira iyo yakawanikwa nemasayendisiti eAmerica. Nzira dzine hutano uye dzakapfava dzekubika chikafu chevegan ndeidzi: 1. Grilling 2. Wok frying 3. “Dry” baking (pawaya rack) Idzi nzira dzokubikisa dzine utano hwakanaka kudarika kubikisa mumafuta, kufashaira mumvura kana muto, kubika, kugocha mupoto, uye kunyange kusvira, nezvimwewo. Iyo yakapfava modhi yeaya mabikirwo imhaka yekuti: 1) chikafu chinobikwa nekukurumidza, uye nguva ndiyo inonyanya kukosha mukurasikirwa kwezvokudya panguva yekupisa kupisa; 2) mavhitaminzi anonyungudika nemvura uye zvinovaka muviri zvinochengetedzwa - hapana kusangana nemvura; 3) mavhitaminzi ane mafuta anonyungudika anochengetedzwawo, nekuti zvishoma kana kusasangana nemafuta anopisa. Asi panguva imwecheteyo, imwe neimwe yeiyi nzira dzinobatsira yekubika ine yayo yakasarudzika zvayakanakira nezvayakaipira:
- Iyo grill inoda kunyatsotariswa, iyo "yakarongeka" yakanyanya kuoma, asi chikafu chinoshanduka kuva chinonaka kwazvo. Kana iwe ukaita grill munyika, saka hapana dambudziko, asi mufurati unogona kushandisa pani yegrill. Kugocha kunogona kunge kuri kwehutano uye nekukurumidza, asi kure nenzira inokurumidza yekubika.
- Dry baking (pane wire rack) muchoto iri zvishoma insipid, nokuti. haibvumiri kushandiswa kwemasosi (somuenzaniso, soya) nemafuta mukubika - asi anogona kuwedzerwa kune chigadzirwa chakapedzwa. Kugocha kunotorawo nguva shoma (inodziya ovheni isati yawedzera zvokudya, iyo yakawanda inochengetwa inochengetwa), saka iyi ndiyo nzira inononoka yekubika - asiwo inowanikwa zvikuru.
Nzira dzekugadzirisa dzakadaro hadzingofambisi kugayiwa kwechikafu mudumbu, asiwo dzinokubvumira kuchengetedza zvinenge zvese zvinobatsira zvemiriwo: zvinoenderana nechigadzirwa, asi kazhinji kunze kwekurasikirwa kudiki kwevhitamini C uye diki. huwandu hwevhithamini B. Asi sezvatinoziva, uye imwe yacho inozadzikiswa nyore kubva kune chero yakajairwa vhitamini yakaoma! Saka, sezvatinoona, kugocha ndiyo nzira inoyevedza yekubika chikafu zvishoma. Panguva imwecheteyo, isiri yezvinomera, nyama grill, inonyanya kufarirwa muUS - kureva kugocha nyama, huku, zvishoma kazhinji hove nehove dzegungwa "chipo" chakashata kuhutano, zvichipihwa zvinoonekwa (kusvika 60%) kuwedzera. munjodzi yegomarara nekugara uchishandiswa kwechikafu chakadaro, tisingataure nezve yakakwira calorie yemukati (yakakangwa chimwe chinhu "pabarbie" mushure mezvose, kazhinji kwete mazamu ehuku, asi chimwe chinhu "juicier" ...). Two-nil in favour of vegetarianism: masayendisiti akawana kuti nyama yakagochwa izere necarcinogens: uye izvi, kutanga kune zvose, 1) inonzi polycyclic inonhuwira hydrocarbons (PAHs) uye 2) heterocyclic amines (HCAs). Neraki, dambudziko iri rinonyanya "kuAmerica" harinei nesu: mushure mezvose, isu tinongofarira miriwo yakakangwa nemichero! Izvo hazvina carcinogens, chero zvisingabatiki nemoto, hazvipise pauri, uye haungadururi muto pamusoro pazvo: ipapo unogona fry murugare. Nenzira, kana grill yakajairwa - pamarasha kana gasi - ichiita senge dhizaini yakaoma kwauri, uye hapana kwainoiisa, ipapo unogona kutenga "grill pan" yesimbi yakakandwa: kunyangwe isingakubvumidze. kubika miriwo "neutsi", inochengetedza zvose zvinobatsira zvekubika grilled (hapana mafuta anodiwa). Pani dzakadaro, kusanganisira simbi dzakakandwa, dzinoshandiswa pagasi nedzimwe zvitofu (zvichienderana nemhando uye zvinhu zvepani - bvunza paunenge uchitenga). Mubvunzo: Zvinokwanisika here kugadzira miriwo nemichero pahovheni yegrill mune pani yekubikira ZVINONYANYA uye zvine hutano?
Pindura: hongu, zvinoratidzika kuti zvinogoneka! Mitemo yegrill ine utano - zvakafanana zvinoshanda kune "yakaoma" kugocha (pa grate yevheni yedu yatinofarira): 1. Mutemo unofadza zvikuru: Idya ZVAKAWANDA! Kudya kanenge 3 (zvichida zvishanu) zvemichero nemiriwo pazuva zvakaratidzwa kuderedza zvakanyanya njodzi yechirwere chemoyo, sitiroko, kufutisa, uye mamwe marudzi ekenza. Mukuwedzera, ndiro ndiro dzinopisa kubva mumiriwo uye michero dzinosimbisa kudya kwakanaka. Panzvimbo yepasita, mupunga, mbatatisi - inonyanya kukosha kudya mimwe miriwo kubva pane grill kubva muchoto + soy zvigadzirwa (protein). Saka ngatikanganwe nezve "kushongedza"! Zvibereko zvinogonawo kubikwa (edza mapichisi kana apricots kubva pane grill - hazvikanganwiki!), Uye muchoto (kusanganisira maapuro). Yakasanganiswa nezvinonhuwira uye zvinotapira sauces (seWorcestershire) uye gravies, jamu, michero yakabikwa inonakidza! Ndeapi miriwo yakanakira kubika:
- madomasi
- uta
- Bhero mhiripiri
- Zucchini
- Karoti
- Beetroot
- eggplant, nezvimwewo.
Zvibereko:
- Mananazi
- Mango
- Apples
- Pears, nezvimwewo.
2. Marinate… Marinade isati yabikwa inogona kuva muto weremoni, soy muto, uchi, gariki, hanyanisi, zvimwe zvinonhuwira, mafuta omuorivhi, nezvimwewo, kusanganisira misanganiswa. Marinade anokubvumira kuti uwedzere kuravira kwechikafu, uye zvakare kuvimbisa kupesana nekuumbwa kwecarcinogens mukugadzira chikafu pane grill (kushandiswa kwemarinade kunobvumira kunyange vanodya nyama kuderedza njodzi yekugocha carcinogenicity kusvika 99%, kwete taura muriwo). Panguva imwecheteyo, kana iwe uchifambisa miriwo kwemaminitsi anopfuura makumi matatu, uise mufiriji. Kazhinji 30-30 min. marinating yezvibereko nemiriwo zvakakwana. 60. Kukurumidza kupisa kupisa - zvakawanda zvinovaka muviri zvinochengetwa. Naizvozvo, preheat oven yegrill zvakanaka usati waisa chikafu pavari. Yakawanda miriwo yakakangwa uye michero inogadzirirwa mumaminitsi 3-3! 5. Shandura miriwo pachoto chegrill kazhinji - zvakaenzana, kubva kumativi ose, zvokudya zvakabikwa zvinonaka uye zvine utano. Asi michero (uye miriwo yakapfava) inofanira kushandurwa kune zviduku, uye zvakanyatsonaka - kuitira kuti irege kukanganisa kuonekwa kwendiro. 4. Shandisa nzira dzakakodzera dzekucheka uye hukuru hwakarurama hwezvidimbu. Saka, miriwo mikuru uye michero yakanaka pane grill muhafu kana zvidimbu zvakakura. Miriwo yose kana michero inogona kugochwa papfira (vanhu vazhinji vane nyama yehuku muchoto) kana pachigadziko chevheni. Miriwo yakanyatsochekwa uye michero - iyo inogona kuwira kuburikidza negrill grate - inonyanya kubikwa muchoto mune yakakosha "sleeve" (thermal bag) kana mufoiri kana pahomwe yekubheka. Recipe: Yakagochwa Eggplant + Quinoa
Zvisungo (zve 6 snack servings):
- 3-4 eggplants yakakura;
- Munyu wegungwa
- Kuwedzera virgin mafuta omuorivhi (1 tablespoon)
- Thyme uye kana oregano
- 1/2 mukombe quinoa (yakashambidzwa)
- Half anion (yakagurwa zvakanaka)
- Fresh basil, dill, mamwe miriwo - kuravira (yakagurwa zvakanaka)
- Waini tsvuku vhiniga - 2 maspuni
- Uchi kana agave nectar - 2 tbsp. zvipunu
- 13 makapu epine nuts (akacheneswa zvishoma mune yakaoma frying pan)
Kugadzirira: Cheka eggplant kuita zvidimbu zvakakura (4 cm mukobvu). Fukidza negungwa munyu uye rega ugare kwemaminitsi makumi matatu (mvura ichabuda). Bvisa mwando chero wabuda. Dururira quinoa mupoto, isa piniki yemunyu uye 30 makapu emvura, uuye nayo kumota uye kubika kwemaminitsi gumi nemashanu. Bvisa kubva pakupisa, simbisa neforogo, vhara zvakare uye rega umire wakavhara kwemaminitsi mashanu. Pisa grill (kana grill pan, kana ovheni). Svina eggplant kuburikidza nekicheni tauro kana mapepa emachira (kubvisa kunyange humwe hunyoro). Geda mativi ese nemafuta emuorivhi uye grill kweanenge maminetsi mashanu kune rumwe rutivi uye rumwe - kusvikira mitsetse yakasviba ichioneka uye yakapfava. (Kana uchida, unogona kuvhara grill nechivharo kana kusiya ovheni yakavhurika). Tora zvimedu pandiro, usasa mafuta emuorivhi nezvinonhuwira, miriwo yekuravira. Sakanidza quinoa yakabikwa nehanyanisi yakagurwa, mamwe makwenzi uye zvinonhuwira, mafuta emuorivhi, vhiniga, uchi kana agave nectar, wedzera pini yakakura yemunyu uye tsvuku tsvuku uye funganisa. Rongedza eggplant uye quinoa mundiro inoshumira (kana kuti mahwendefa akadzikama), uye usasa nenzungu dzepaini dzakakangwa zvishoma. Ready! Recipe: Yakagochwa Peaches
Imwe yemidziyo isina kujairika yaunogona kubika pane yakabikwa pan-grill ndeye yakabikwa michero dessert. Peaches, apricots, maapuro, mango ndiyo yakanakisisa yekubika, mapeya ari zvishoma kuipa. Mu "sleeve" yefoiri, iwe unogonawo zvishoma grill berries: red currants, cherries, cherries, gooseberries, etc. - kuti uwane chikafu chinonaka che ice cream, yogurt smoothie uye mamwe mavhisi. Kubika peaches: 1. Cheka mapichisi muzvikamu zvitanhatu chimwe nechimwe. 6. Muchidimbu chiduku, marinate zvimedu zvepeach mumusanganiswa wemafuta emuorivhi uye balsamic vhiniga, nepini yemunyu. 2. Pisa grill (kana grill pan) kusvika pakati pekushisa uye pukuta nemafuta mashoma asina kwaakarerekera mukuravira (somuenzaniso, shandisa soya bean mafuta - inogadzikanawo kunyange pakupisa kwakanyanya: haiputi uye haiputi. kugadzira carcinogens). 3. Grill the peach slices for 4-2 maminitsi kune rumwe rutivi. Usashandura zvidimbu nguva dzose - iwe unogona kungotarisa zvakanyatsonaka pasi pezasi kusvika kumagumo enguva yakatarwa. 3. Kutonhorera mapichisi akabikwa kusvika kukamuri tembiricha mundiro. 5. Paunenge uchitonhora, ita ice cream, whipped cream, uchi, maple syrup, kana imwe peach dressing. 6. Unogonawo kuvamwaya nemuto uchangobva kusvinwa lemon (sefa kuitira kuti igopimwa). 7. Vamwe vanhu vanofarira kurunga mapichisi akadaro nemuto wepesto (inotengeswa yakagadzirira-yakagadzirwa). 8. Mapeaches akadaro anosanganiswawo nezvidimbu zvechizi (brie, mozzarella, camembert, nezvimwewo), ane pepper inotapira, arugula, nezvimwe zvigadzirwa. Experiment!