I-Zucchini ukulahleka kwesisindo - zokupheka zokutya zendlela enhle!

Ukutya okuquka i-zucchini yokulahleka kwesisindo, unike umphumo obalaseleyo ngenxa yokwakheka okhethekileyo kwemifuno. Le ngenye yezinto ezininzi ezisezantsi zeekhalori, ezidala ukuvakalelwa kweeyure eziliqela ngelixa zihlala zitshisa iindawo ezineengxaki kwiisisu, ezinqeni, ezinqeni.

Ukwakhiwa kweZucchini

Imenyu yokutya, njengomgaqo, ukutya okuphantsi kweekhalori ezicebile kwi-fiber kunye namavithamini zisetyenziswa. Eyokuqala, njengesiponti, uhlambulule emathunjini emathunjini omdaka, kwaye yesibini - ukugcina umlwelwe nokunika amandla. Kubalulekile ukuba umntu akahlali elambileyo phakathi kokutya. Ukwakhiwa kwamakhemikhali we-zucchini yiseti yezinto apho ungakwazi ukulahleka ngokukhawuleza kwaye uhlale ugcwele. Iqukethe ezininzi zamanzi kunye nefayibha yokutya. Kwi-100 g. Imifuno iqulethe:

• iiprotheni - 0.6 g;
• amafutha - 0.3 g;
• i-carbohydrates - 4.6 g;
• cellulose - 1 g;
• amanzi - 93 g.
• iivithamini - B, A, C, D, E, H, K, PP;
• landela izinto - i-manganese, i-magnesium, i-calcium, i-selenium, isinyithi.

Ukutya kwi-zucchini

Ukutya kwenzelwa ngokusekelwe kwiimfuno ezisisiseko zomzimba. Ayikwazi ukunyanzelwa kweprotheni, amafutha, i-carbohydrates. Ngaphandle koko, emva kweentsuku ezingama-1-2 umntu uza kuba neengxaki, ubuthathaka, ukuphazamiseka. Ukutya kwi-zucchini ukulahleka kwesisindo kubandakanya nezinye iimveliso ezibonelela ngeemfuno ezifunekayo imihla ngemihla:

• inyama okanye intlanzi yee-fat-fat varieties (ephekwe okanye ebhaka);
• Imifuno ephantsi yeekhalori (utamatisi, iinqathe, iklabishi);
• imifuno (isaladi, anyanisi, idill);
• inani elincinci leoli;
• Iimon (ijusi isetyenziselwa ukugqoka isaladi).

Iidlo ezininzi zinqabela ukusebenzisa ityuwa. Kodwa abantu abahlala besongeza ukutya kwabo, kunzima ukutshintsha imikhwa. Ukutya kuhlambulukile, ukunambitheka kwayo okungavamile akubangela ukuba ube nesondlo esinempilo. Ngoko ke, yongeza ityuwa ekudleni, i-Provencal herbs, iziqholo eziqhelekileyo ngelixa ukhangele imenyu ye-zucchini, kodwa kubaluleke kakhulu - ungayithandi kwaye ungadli izitya.

Ukutya kwi-squash kunye nekhukhamba

Ziziphi iintlobo zokutya ezinika umphumo oqaqambileyo ngeveki? Le menu, ayisebenzisi kuphela i-zucchini ekudleni, kodwa iyafana nayo ekwakhiweni kwamakhemikhali. Zidibene ngokugqibeleleyo, ziqulethe malunga nomlinganiselo ofanayo wamanzi, i-fibre. Ukutya kokutya kuya kuqulunqwa ngokufanelekileyo, ukuba i-zucchini idibanise enye ikhukhamba. Umzekelo:

1. Ngethuba lesidlo sakusasa sesibini kunye nokutywala ungasiphuza i-smoothies kwiikomkom , ii-apula kunye nesipinashi.
2. Impilo yokudla kwasekuqaleni, isidlo sasemini kunye nesidlo siquka isidlo se-stewed, ebhaka okanye i-zucchini eluhlaza.

I-Zucchini ngelixesha lokutya kufuneka lithathwe unyango olushushu. Ngexesha lokucima okanye ukupheka, ezinye iivithamini kunye nezondlo zilahleka. Ukusuka kwi-zucchini eluhlaza ungafumana ezininzi iinzuzo. Indlela yokupheka i-zucchini ukuze ulahlekelwe isisindo, ngoko bahlala behle? Ukuba ngaba yiyona nxalenye ephambili yesaladi, ngoko banokungeniswa kwiviniga yewayini kunye nokongeza iswekile kunye netyuwa kwiindawo ezilinganayo.

I-Zucchini yokulahleka kwesisindo - zokupheka

Inkqubo yokupheka i-zucchini ekulahlekeni kwesisindo ayibangeli naluphi na ubunzima, kuquka nalabo abangathandi ukuhlambalaza ekhitshini. Zonke iimveliso zithengwa kwaye zithengeka, kwaye ezinye zazo zikhula ngasemva. Kufuneka kukhunjulwe ukuba unzima kakhulu kwimifuno emva kokunyanga kwentsholongwane, izinto ezinokubaluleka xa zigcinwa.

Isidlo esivela kwi-zucchini ukulahleka kwesisindo

Izithako:

• zucchini ezintsha - izicathulo ezi-3 (eziselula, ubukhulu obuphakathi);
• iifatata - iincwadana ezi-2 (ubukhulu - obuphakathi);
• ioli yemifino - 1 tbsp. i-spoon (mhlawumbi - umnquma);
• ityuwa kunye nepilisi emnyama epholiweyo - ukunambitha.

Ukulungiselela

1. Iipatates kunye ne-zucchini ziyaqhekeka ezincinci kunye neekerubes kwaye zibeke iindawo ezisezantsi kwepani.
2. Phalaza amanzi. Ukuba ufuna ukwenza isobho eninzi, ngoko-ke umbane kufuneka ungabhobi iifuno.
3. Ubilise ukutya kuze kube lula.
4. Yongeza umhluzi kwisitya esisodwa.
5. Iimifuno zitshize kwi-blender ide ifike.
6. Yongeza umhluzi, ugxininise uze udibanise.
7. ITyuwa kunye nokunambitha ityuwa kunye nepepper, engeza ibhotela, ugxobhoze.
8. Yizisa kwimilenze kwaye ususe ekushiseni. I-soup puree esuka kwi-zucchini ukulahleka kwesisindo kufuneka ifakwe kwifom efudumele.

I-Zucchini kwi-ovini ngokulahlekelwa ubunzima

Izithako:

• zucchini ezincinci, ezincinci (azidingeki zihlambuluke kwiimbewu) - iziqwenga ezi-3;
• i-anyanisi - 1 inhloko ephakathi;
• amaqanda enkukhu eluhlaza - iziqhekeza ezi-3;
• umgubo (ngokukhethekileyo ibanga eliphezulu) - 3 tbsp. iipuni;
• ioli yemifino - 1 tbsp. isipuni;
• imifino (ngokukhululeka);
• ityuwa kunye nepepper - ngokweentetho ezithandayo.

Ukulungiselela

1. Gaya kwi-blender okanye i-grate kwi-fine grater zucchini kunye anyanisi. Phakamisa ijusi.
2. Iqanda le-inkukhu ibilise kwaye liye linyuka kwi-mass mass.
3. Yongeza i-2 ekhukhulayo yamaqanda enkukhu, imifino (i-parsley, i-dill, i-coriander - nayiphi na ngokwezinto ezikhethiweyo), umgubo, i-pinch ye powpper kunye neetyuwa.
4. Yandisa imifuno kwi-tray yokubhaka, elalifudutywe ngeoli.
5. Bhaka kwihovini ngeminithi engama-40-45. Ungakwazi ukuguqula isitya ngokuthi wenze izitya zucchini ezityiweyo (uthathe iikhabhi uze ufefe phezulu phezulu ngeeshizi).

I-Smoothies ne-zucchini iyancipha

Izithako:

• ubuncinane be-zucchini obuncinci - ucezu olu-1 (alukwazi ukucocwa ukusuka kwinqanaba);
• ijusi yomlambo (cima isiqingatha semononi);
• i-dill entsha-1 ithisipuni;
• amajikijolo emjunipha - iinqwelo ezimbini (zinokutshintshwa nezinye izityalo).

Ukulungiselela

1. Squash imifuno kunye neminye imikhiqizo ngokukhawuleza uyifake kwi-blender.
2. Unokongeza kwiinambuzane zakho ezizithandayo kunye neenkwenkwezi (ngesixa esincinci).

Isaladi ye-zucchini yokulahleka kwesisindo

Isaladi kwi-zucchini eluhlaza ukulahleka kwesisindo ilungiswe ngokukhawuleza.

Izithako:

• Imifuno encinane, encinci yemifino (i-zucchini yokwehliswa ayinakuhluthwa xa ithambile kwaye iyincinci) -1;
• utamatisi omtsha, ubukhulu obuphakathi - iziqhekeza ezine;
• ioli yemifino (mhlawumbi ioli yeoli) - 2 tbsp. iipuni;
• iigrafu zegalikhi - iziqwenga 3-4;
• imifuno ukula;
• ityuwa encinane.

Ukulungiselela

1. I-Zucchini ihlambulule, unqumle i-peduncle kwaye, xa kuyimfuneko, u-peel.
2. Sika kumacangci amancinci okanye iinqumlo zesigamu, ubeke isigxina seyure phantsi kwengcinezelo.
3. Phakamisa ijusi.
4. Ukuphazamisa imifino kwaye usike utamatisi.
5. Yongeza ityuwa ukunambitha, udibanise zonke izithako.
6. Ukushisa ioli phezu komlilo uze ungeze kuso ii-clove ezi-3-4 ze-garlic.
7. Ngeoli, uthele imifuno kwaye uvumele isaladi ifake (izitya zokupheka zokutya zucchini zucchini zibandakanya igalikhi egayiweyo, eyongezwa kwibhotela esele ihlile).

Amafritters ukusuka kwi-zucchini emancinci

Izithako:

• i-squash etsha-1 kg;
• intloko ye-anyanisi - i-1 piece;
• amaqanda enkukhu eluhlaza - iziqwenga 2-3;
• izahlulo eziphakathi-2;
• Iziqholo - ngokweentetho ezikhethiweyo.

Ukulungiselela

1. I-peel imifuno ephuma kwi-peel eluhlaza kwaye, ukuba kuyimfuneko, ukusuka kwimbewu.
2. Igrateti ye-Grate kwi-grater enkulu.
3. Ukubeka imizuzu eyi-10 kwaye emva kwexesha ukudibanisa ijusi.
4. Iinqhezu zokuhlamba, ukucoceka.
5. I-Grate i-kroti kwi-grater enkulu.
6. Sika i-anyanisi kwiibhubhu ezincinci.
7. Hlanganisa imifuno ibe yindoda eyodwa.
8. Shayela kumxube weqanda, wongeza iziqholo.
9. Lubricate i-baking sheet kunye neoli yendalo kunye nokushisa kwi-oven.
10. Yenza i-pancakes uze ufake iphepha lokubhaka.
11. Bhaka kwihhavini ngaphezu kobushushu obuncinane kwimitha eyi-15-20.

I-Vegetable stew ne-zucchini yokulahleka kwesisindo

Esi sisitya xa i-zucchini kunye nokutya kunokudibaniswa kunye nemifuno eyahlukileyo ukunambitha.

Izithako:

• intsha ye-zucchini ene-peel eluhlaza-iziqhekeza ezi-3;
• Isibhulu saseBulgaria esitsha (ngokukhethekileyo sibomvu) - ii-2;
• iinqotyi eziphakathi kwamanzi-2;
• ubukhulu obukhulu be-anyezi - intloko e-1;
• iitamatisi ezitsha zobukhulu obuphakathi - iziqhezu ezine;
• imifino (iparsley, idill) - ukunambitha;
• i-pinch yetyuwa kunye nompompo omnyama omnyama;
• ioli yemifuno (ngokukhethekileyo ioli yeoli).

Ukulungiselela

1. Ukwenza i-epiyiti kunye neeqotyi kwioli ye-vegetable kuze kube yimpundu yegolide.
2. Yongeza i-pepper cut into strips okanye cubes.
3. Ukulala ubuthongo obuncinane be-cubes zucchini (baqala ukukhutshwa kwesikhumba).
4. Ukususela kwimboleko yemifuno kuya kwenza ijusi. Iimifuno ziyaqhubeka zize zize zize zize zifike zifike umthamo wombane uyancitshiswa ngumlinganiselo we-2. Emva koko zongezwa zihlanjwe zihluthe iitamatisi ezine (zifuna ukutshiswa ngamanzi abilayo - ngoko ulusu lususwa kalula).
5. Yongeza ityuwa kunye nepepper ukuze uzonambitha.
6. Ukucoca ngamacube.