Mukati
Chii chinogona kubatsira muriwo wemashizha? Colossal, kana tiri kutaura nezve sipinachi. Uye kunyangwe ihwo huswa, hune dura rakadaro rezvinhu zvakakosha zvausingawanzo kuwana chero kupi. Nutritionists vanoimba rumbidzo dzake uye vanopa mazano akanaka kuna chiremba. Chii chinoshamisira pamusoro pespinachi? Sei ichifanira kuiswa muzvokudya zvezuva nezuva? Chii chaunogona kubika kubva mairi? Iwe uchadzidza nezve izvi zvese kubva kuchinyorwa chedu.
Chitubu chiri mundiro
Sipinachi ine isina kunaka macaloric zvemukati uye panguva imwechete, nekuda kwayo kwakanyanya fiber zvemukati, inokurumidza kugadzira kunzwa kwekuguta. Iyo zvakare yakafuma mavitamini A, B, C, E, K, pamwe ne potassium, sodium, phosphorus, iron, calcium, selenium uye zinc. Chii chisiri chakakosha chinongedzo cheyakareruka chitubu saladhi?
Ingredients:
- beetroot - 2 pcs.
- mazai - 2 pcs.
- sipinashi-150 g
- mbeu yezuva - 1 tbsp. l.
- flaxseed - 1 tsp.
- mafuta omuorivhi - 2 tbsp.
- thyme itsva - 4-5 sprigs
- ndimu - 1 tsp.
- munyu - kuravira
Tichabika mazai akaomeswa pamberi. Isu tinosvuura mabheet uye tinoshandisa yakakora grater kuti ucheke iwo mahwendefa matete. Vapfekedze ne 1 tbsp. l. maorivhi, muto wemonimu, isa mapiritsi e thyme pamusoro, siya kuti ufambe kwehafu yeawa. Kana kamwe beetroot ichizoda kusanganiswa. Ipapo tinozvitumira kuchoto pa180 ° C kwemaminetsi gumi nemashanu.
Sipinachi inoshambidzwa kwazvo, yakaomeswa uye yakafukidzwa nemashizha edhishi. Paradzira zvidimbu zvebeetroot yakabikwa uye mazai akachekwa kumusoro. Munyu kuravira, kusasa nemafuta emuorivhi asara, kusasa mbeu yeflakisi nembeu yezuva. Iyo yakanakisa vhitamini saladhi yakagadzirira!
Mushonga wekuwirirana
VaFrance havadaidze sipinachi sechinhu chinotyisa chedumbu pasina. Kutenda kuwanda kwefibre, "inotsvaira" zvese zvinokanganisa chikafu kubva mumuviri. Uye zvakare, sipinashi inovandudza hutumbo motility. Zvese izvi zvinokutendera iwe kuti ugovane zvakanaka nemamwe mapaundi. Kana iwe uchinyanya kurasikirwa uremu nezhizha, sipinashi smoothie ichaita kuti zvive nyore kwauri.
Ingredients:
- sipinashi-150 g
- avocado - 1 pc.
- bhanana - 1 pc.
- yakasvinwa mvura - pahungwaru hwako
- grated nyowani ginger - 1 tsp.
- uchi - kuravira
- juisi-mandimu-kusarudza
Gadzira avocado uye bhanana, cheka kuita zvidimbu zvidiki, chiendesa kune ndiro ye blender. Tinobvarura sipinashi yakachena nemaoko edu uye tinoitumira kumiriwo. Dururira mumvura shomanana uye whisk zvose zvinoshandiswa kusvikira zvanyorova. Unogona kutapira iyi cocktail neuchi. Uye jisi remuoni rinopa kushushikana kunoratidza. Kana chinwiwa chikazove chakakora, sanganisa nemvura. Shumira iyo yakasvibirira smoothie mugirazi refu, yakashongedzwa nemashizha esipinashi matsva.
Kurota kwemuriwo
Sipinachi ine huwandu hwakawanda hwesimbi uye hwakawandisa mapuroteni emuriwo. Ndosaka vezvinomera vachizvida. Uye zvakare, uyu mushizha wemashizha unokosha mukushaya ropa, kupererwa neropa, kupera simba uye nekuwedzera kufadza kwenzvimbo. Saka sipinashi cutlets inobatsira vanhu vazhinji.
Ingredients:
- zucchini - 2 pcs.
- nhunzi-150 g
- mutsva sipinashi-150 g
- zai - 2 pcs.
- gariki - 1 clove
- pasi oat bran-80 g
- munyu, peputa nhema - kuravira
- oiri yemiriwo yekutsvaira
Pre-soak chickpeas mumvura usiku hwose, wozozadza nemvura yakachena uye gadzira kusvikira wagadzirira. Hafu yechickpeas inorohwa ne blender mu puree. Isu tinozora zucchini pa grater, tinyatso kusvina kunze kwemvura yakawandisa. Sipinachi inoshambidzwa, yakaomeswa uye yakachekwa zvakanaka. Tinozvibatanidza ne zucchini, chickpeas uye chickpea puree. Wedzera bran, mazai, garlic yakapfuura nemuchina, munyu uye mhiripiri, kanya iyo inoguma yakawanda zvakanaka. Pisa pani inopisa nemafuta, gadzira cutlets nechipunu uye fry kusvikira ndarama yakatsvuka kumativi ose maviri. Iwe unogona kushandira cutlets akadaro nemupunga webrown, tambo nyemba kana mbatatisi yakabikwa.
Sopu yekuona kwakanyanya
Sipinachi ndivanamwari kune avo vanopedza nguva yakawanda pakombuta. Inobvisa kunetsekana kwemhasuru dzemaziso uye nekudzikamisa. Kuwanda kwe lutein mumashizha esipinashi kunodzivirira kukura kwetsvo, kunodzivirira lens kubva kuopacity uye nedzimwe shanduko dzine chekuita nezera. Izvi zvikonzero zvakakwana kuita muto wekirimu kubva sipinashi.
Ingredients:
- sipinashi-400 g
- hanyanisi-1 pc.
- mbatatisi-3-4 pcs.
- gariki-2-3 clove
- mvura - 400 ml
- kirimu 10% - 250 ml
- mafuta ezvirimwa - 2 tbsp. l.
- parsley - 1 bunch duku
- munyu, peputa nhema - kuravira
- vagadziri vemumba vekushandira
Pisai mafuta emuriwo mupoto uye pfuuridzai hanyanisi yakachekwa kusvika pachena. Dururira mbatatisi dzakachekwa, furaya nehanyanisi kwemaminitsi mashanu, wobva wadira mumvura uye gadzira pamoto wakadzika kusvikira wagadzirira. Zvichakadaro, isu tinocheka sipinashi uye parsley. Kana mbatatisi dzabikwa, dururira magidhi ese uye umire pamoto kweimwe maminetsi mashoma. Ipapo, tichishandisa iyo yekunyudza blender, isu tinoshandura izvo zviri mukati mepani kuita mukutsetseka, gobvu rakakura. Dururira mukrimu yakadziya, isa munyu nezvinonhuwira. Kugara uchimutsa ne spatula yemuti, uya nesobho kumota uye rega riite seminiti. Usati washandira, isa maputi mune yega yega ndiro nekirimu muto.
Italy mumatoni matema
Sipinachi inozivikanwa sechinhu chakajairika mumakicheni evanhu vakasiyana. Vateveri vake vechokwadi maItaly. Pamusoro payo, ivo vanogadzirira akasiyana sosi. Hapana saladhi, bruschetta kana lasagna inogona kuita isina izvozvo. Muto wemashizha wakapendwa nepasta kana ravioli mune rakapfava girini girini. Uye isu tinokupa iwe kuti uedze inonaka spaghetti nesipinashi uye parmesan.
Ingredients:
- spaghetti - 300 d
- sipinashi - 100 g
- ruomba - 100 g
- upfu - 4 tbsp. l.
- mukaka - 500 ml
- yolk - 2 pcs.
- Parmesan-100 g
- munyu, peputa nhema - kuravira
- nutmeg - pamuromo webanga
Pamberi pacho, tinoisa spaghetti yekubika mumvura ine munyu kusvika al dente. Ipo pasita iri kubika, sungai ruomba mugango rekutsvaira uye nyungudutsa hupfu. Zvishoma nezvishoma dururira mumukaka unodziya, uchikurudzira nguva dzose ne spatula. Whisk yolks nemunyu uye mhiripiri ne whisk, dururira mupani yekutsvaira. Dururirai zvikamu zviviri kubva muzvitatu zvechizi chakakangwa uye sipinashi yakakoswa. Sveta muto pamoto wakadzika kwemaminitsi 2-3. Iye zvino unogona kuwedzera spaghetti - sanganisa navo nemuto uye mira kwemumwe miniti. Usati washumira, shandisa pasta ne grated cheese uye shongedza nemashizha esipinashi.
Kish yehove gourmets
Kuti uwane zvese zvakanakira sipinashi zvizere, zvakakosha kuti uzvisarudze nemazvo. Paunotenga iri nyowani, ita shuwa kuti hapana mashizha akasviba uye akacheneruka muhombodo. Izvo zvakakura uye zvakasvibirira zvavari, izvo zvinonyanya kubatsira zvinhu zviripo. Uye rangarira, sipinashi inochengetwa mufiriji kwenguva isingasviki mazuva manomwe. Kana usiri kuzoidya panguva ino, chisa chando chenguva yemberi. Kana gadzirira quiche nehove tsvuku.
Ingredients:
Dhamo:
- upfu-250 g
- ruomba -125 g
- zai - 2 pcs.
- mvura yechando - 5 tbsp. l.
- munyu - 1 tsp.
Kuzadza:
- salmon isina munyu-180 g
- asparagus - 7-8 mashanga
- sipinashi - 70 g
- chizi yakaoma - 60 g
- girini hanyanisi-3-4 minhenga
Zadza:
- ruomba - 150 ml
- kirimu yakasviba - 1 tbsp. l.
- zai - 3 pcs.
- munyu, peputa nhema, nutmeg - kuravira
Simudza hupfu, wedzera iyo yakadonhedzwa bota, mazai, munyu uye mvura yechando. Knead the dough, putika mubhora, riise mufiriji kwehafu yeawa. Ipapo tinopwanya mukanyiwa kuita chakatenderera chimiro nemativi, kuubaya neforogo uye kurara nebhinzi dzakaoma. Bika hwaro pa200 ° C kwemaminitsi gumi nemashanu.
Panguva ino, tinobvarura asparagus kubva paganda uye zvidimbu zvakaoma, tozvimedura kuita zvidimbu. Gadzira zvakanaka sipinashi, cheka hove kuita zvidimbu, chigaya chizi pane grater. Whisk kuzadza mazai, kirimu uye mukirimu wakasviba ne whisk, mwaka nemunyu nezvinonhuwira. Paridza salmon, asparagus uye sipinashi zvakaenzana mukati meiyo browned base, sasa zvese ne grated chizi. Dururira kuzadza pamusoro uye woisa zvakare muchoto pa180 ° C kwemaminitsi gumi nemashanu. Iyi pie inogona kushandiswa zvose zvinopisa uye zvinotonhora.
Pies mune mbiri kuverenga
Sipinachi inobatsira zvakanyanya kuvana. Mushure mezvose, ine yakawanda vhitamini K, iyo inobatanidzwa mukuumbwa kwemapfupa. Iwe unogona kuita kuti vana vapindwe nechinhu ichi nerubatsiro rwepie. Uye kana mwana akasindimara, muratidze katuni pamusoro paPapaye mutyairi. Kudya sipinashi pamatama ese ari maviri, akashanduka kuita murume akasimba asingafe.
Ingredients:
- Puff pastry isina mbiriso - 500 g
- suluguni - 200 g
- sipinashi - 250 g
- zai - 2 pcs. + zai rezai rekuzora
- mukaka - 2 tbsp. l.
- svuura mhodzi dzenhanga dzekushongedza
- munyu - kuravira
Gadzira sipinashi uye blanch iyo mumvura inodzika kweminiti chete. Isu tinoikanda mucolander uye toomesa zvakanaka. Tinokuya chizi pane grater, tichirova nemazai, munyu kuravira. Wedzera sipinashi pano, sanganisa zvakanaka.
Tinotambanudza mukanyiwa kuva mutete nhete, kucheka iwo akafanana mativi. Isa zvishoma zvekuzadza pakati penzvimbo yega yega, batanidza iwo maviri akatarisana micheto pamwe, zora mukanyiwa nemusanganiswa weiyo yolk nemukaka, kusasa nembeu. Isu tinoparadzira hutu pabheka rekubheka nepepa rechinyorwa uye tinoriisa muchoto pa180 ° C kwehafu yeawa. Mapayi akadaro anogona kupihwa zviri nyore kumwana wavanaye kuchikoro.
Sipinachi ine humwe hunhu hwakakosha. Ichi chigadzirwa chepasi rose chinosanganiswa nezvimwe zvinoshandiswa. Naizvozvo, iwe unogona kubika chero chinhu kubva pairi, kutanga nesaradhi uye masobho, uchiguma nemakemikari epamba uye zvinwiwa. Verenga zvimwe mapepa nesipinashi pane webhusaiti yedu. Unofarira sipinachi here? Chii chaunobika kubva kwachiri kazhinji? Goverana chako siginecha ndiro mumakomenti.