Arepa: yintoni, izibonelelo kunye neendlela zokupheka ezinempilo

Umxholo

• Izibonelelo zearepa
• Ulwazi ngesondlo
• Iresiphi yokwenza ii-arepas
• Izithako
• Imowudi yokulungiselela
• Iiaspas ezisempilweni zizalisa iiresiphi
• 1. Lawula ukukhanya kwepapiada
• Izithako
• Imowudi yokulungiselela
• 2. Amaqanda aqhekezayo kunye netumato
• Izithako
• 3. Imifuno
• Izithako
• Imowudi yokulungiselela

I-Arepa kukutya okwenziwe ngomgubo wengqolowa ophekwe kwangaphambili okanye umbona owomileyo womhlaba kwaye, ke ngoko, kukutya okugqwesileyo okunokufakwa kwizidlo ezahlukeneyo imini yonke, ezinje ngesidlo sakusasa, isidlo sasemini okanye isidlo sangokuhlwa. Olu hlobo lokutya luqhelekile eVenezuela naseColombia, ibe lolunye ukhetho lokutshintsha isonka.

Oku kutya ngumthombo ogqwesileyo wamandla kwaye, ngaphandle kokuba yi-carbohydrate, inokufakwa kwimenyu yokutya okusempilweni.

Ukuze ufumane ezona zibonelelo zibalaseleyo, umntu kufuneka azame ukwandisa umxholo wefayibha, ekhetha ukuzaliswa okungenamafutha amaninzi kwaye kubandakanya ukutya okusempilweni. Ke, ukhetho olulungileyo kukufaka i-oats, imbewu yeflakisi okanye imifuno ecoliweyo, enje ngeminqathe okanye ii-beet kwiresiphi.

Jonga kwakhona iresiphi yetapioca yokutshintsha isonka.

Izibonelelo zearepa

Izibonelelo eziphambili kunye nezibonelelo zokutya ii-arepas zezi:

• Unenani eliphantsi lesodiyam, elenza lilungele abo bafuna ukutya okunetyiwa encinci;
• Ayinayo i-gluten, ezibonisa njengenketho efanelekileyo kubantu abanesifo se-celiac okanye ukunganyamezelani kwe-gluten;
• Ukuba ngumthombo wamandla, kuba iqulethe inani elifanelekileyo leecarbohydrate;
• Akukho mfuneko yokuba zilungiswe ngeoyile, ukunciphisa inani lamafutha;
• Ukuba nemicu, ukugqwesa ekusebenzeni kwamathumbu;
• Awunazo izinto zeekhemikhali ezinje ngesigcinakalisi, idayi okanye incasa.

Ukongeza, i-arepa kukutya okunezinto ezininzi kakhulu, njengoko kunokudityaniswa nokuzaliswa okungafaniyo, kulungiselelwe izidlo ezahlukeneyo zosuku, kunye nokukhetha okwahlukileyo.

Ulwazi ngesondlo

Kule thebhile kunokwenzeka ukuba ufumane ulwazi ngesondlo kwiigram ezili-100 ze-arepa:

Ii-arepas zinesalathiso esiphakathi se-glycemic kwaye, ke ngoko, zonyusa inqanaba leswekile yegazi ngokuphakathi. Ngesi sizathu, eyona nto ifanelekileyo kukunyusa umxholo wefayibha, ukongeza, kubunzima be-arepa, imifuno egayiweyo okanye i-oats, umzekelo. Oku kutya ukongeza kwimveliso yokuhlutha ngakumbi kuyanceda ukulawula iswekile yegazi.

Kwezinye iindawo kusenokwenzeka ukufumana umgubo wombona opheleleyo, onokuba yenye indlela yokulungisa i-arepa ngendlela esempilweni.

Iresiphi yokwenza ii-arepas

Iresiphi yokwenza ii-arepas ilula kakhulu, kuba kufuneka uxube umgubo wengqolowa, amanzi kunye netyuwa. Kuyacetyiswa ukuba i-arepa nganye iphakathi kwama-60 ukuya kuma-90 amagremu kwaye eyona nto ibalulekileyo kukuba ityiwa kube kanye ngemini.

Ii-arepas zinokufakwa ukutya okulula, njengetshizi emhlophe egreyithiweyo, kodwa zinokufakwa inyama, xa zisetyenziselwa isidlo sasemini okanye isidlo sangokuhlwa, umzekelo.

Izithako

• 1 ¼ indebe yamanzi;
• 1 indebe yomgubo wengqolowa ophekiweyo;
• 1 (ikofu) icephe letyuwa;
• 1 icephe le-oats, iflakisi okanye ichia (ukhetho);
• Iikherothi ezigayiweyo, ii-beet, iipepile okanye i-zucchini (ngokuzithandela).

Imowudi yokulungiselela

Thela amanzi kwisitya kwaye emva koko wongeze ityuwa, ivuselele, ide inyibilike ngokupheleleyo. Emva koko kufuneka udibanise umgubo wombona kancinci kancinci, uvuselele de ufumane intlama egudileyo. Inhlama kufuneka iphumle malunga nemizuzu emi-3.

Ukuba intlama yomile kakhulu okanye inzima, ungongeza amanzi kancinci. Ngokuchasene noko, ukuba ithambe kakhulu, ungongeza umgubo omncinci.

Okokugqibela, yahlulahlula intlama ibe ziziqingatha ezi-5 kwaye wenze iibhola ezincinci, ekufuneka zixovwe de ufumane iidiski malunga ne-10 cm ubukhulu. Ukupheka i-arepa, kuyacetyiswa ukuba ubeke ipleyiti yesinyithi ngaphezulu kobushushu obuphakathi kangangemizuzu emi-5 kwicala ngalinye, de ibe bumdaka ngegolide.

Iiaspas ezisempilweni zizalisa iiresiphi

Ukuzalisa ii-arepas iintlobo ezahlukeneyo zokuzaliswa kunokusetyenziswa. Eminye yeziphilileyo yile:

1. Lawula ukukhanya kwepapiada

IPapiada yenye yezona ndawo zithandwayo eVenezuela naseColombia ezilungiselelwe ngeavokhado kunye nemayonnaise. Nangona kunjalo, ukuyenza ibe sempilweni, i-mayonnaise inokutshintshwa nge-yogurt ecacileyo, umzekelo.

Izithako

• 1 kg yenkukhu;
• Pulp yee-avocado ezi-2 ezivuthiweyo eziphakathi;
• 1 iyogathi ecacileyo;
• Onion itswele enqunqiweyo;
• 1 i-clove yegalikhi;
• ½ ilamuni;
• Ityuwa kunye nepepile ukungcamla.

Imowudi yokulungiselela

Beka amanzi kunye nentwana yetyuwa epanini kwaye uzise kwimathumba. Yongeza ke inkukhu ide ipheke. Susa inkukhu uze uyifudumale. Ukrazula inkukhu ibe ngamaqhekeza amancinci, ususe amathambo kunye nolusu.

Ngokuqhelekileyo Umxhubi okanye i-blender, ibethe i-pulp yee-avokhado, itswele kunye ne-clove yegalikhi de ibe yenze incasa efanayo. Okokugqibela, yongeza inkukhu eyosiweyo, iyogathi, ilamuni, ityuwa nepepile ukungcamla.

2. Amaqanda aqhekezayo kunye netumato

Le yenye yezona zinto ziqhelekileyo zokuzaliswa kweeaspas ekulula ukuzilungiselela kwaye zisempilweni.

Izithako

• 1 iitumato ezivuthiweyo nezicoliweyo;
• Onion itswele enqunqiweyo;
• Imichilo emi-4 ye-pepper eluhlaza;
• Amaqanda ama-3;
• Ityuwa nepepile ukungcamla;
• Ioli yombona.

Imowudi yokulungiselela

Beka amathontsi ambalwa eoyile yengqolowa epanini yokutshiza kwaye wongeze itswele kunye nepepile, ubrowning kubushushu obuphakathi. Emva koko faka iitamatisi uze udibanise. Yongeza amaqanda abethiweyo, ityuwa nepepile ukungcamla, ukuxuba de kube kuphekwe ngokupheleleyo.

3. Imifuno

Oku kuzaliswa lukhetho olukhulu kwabo batya imifuno okanye nkqu Umthambo, kuba yenziwe ngemifuno, ngaphandle kwemveliso yezilwanyana.

Izithako

• Iigrama ezili-100 zeetshiphusi ezicoliweyo;
• 2 iitamatisi ezivuthiweyo nezinqunqiweyo;
• Onion itswele enqunqiweyo;
• Garlic igalikhi egalelweyo;
• 1 ikiniphu yekumin;
• Iipuniwe ezi-2 zeoyile yomnquma, ingqolowa okanye ioyile yelanga;
• Ityuwa kunye nepepile ukungcamla.

Imowudi yokulungiselela

Beka amathontsi ambalwa eoyile yengqolowa epanini yokutshiza kwaye wongeze itswele, iichives kunye ne-cumin, uvumela ukuba umdaka kubushushu obuphakathi. Xa imifuno ibonakala, yongeza iitumato kwaye ubuyisele yonke into emlilweni eminye imizuzu eli-10.

Okokugqibela, yongeza ityuwa nepepile ukungcamla, ukuxubeka enye imizuzu eli-10 de lo mxube ujike ube yisosi eshinyeneyo.