Izibonelelo zeZucchini kunye neeIresiphi eziMangalisayo

Umxholo

• Iiresiphi ezinempilo kunye ne-zucchini
• 1. I-Zucchini enemifuno emnandi kunye emuncu
• 2. Ii-noodles zucchini
• 3. Isaladi yeZucchini kunye ne-watercress
• 4. Umzala kunye ne-zucchini
• Ulwazi lwezondlo lweZucchini

I-Zucchini yimifuno ecekisekayo ngokulula edityaniswa nenyama, inkukhu okanye intlanzi kwaye yongeza ixabiso lesondlo ngaphandle kokongeza iikhalori nakuphi na ukutya. Ukongeza, ngenxa yencasa yayo ethe-ethe inokongezwa kwiisosi, iisuphu okanye iisosi.

I-Zucchini ixhaphake kakhulu kwaye inokudliwa nge-anyanisi kwi-saute elula, njengeyona nto iphambili kwikrimu yemifuno okanye ifakwe inyama okanye inkukhu kwaye ezinye zezibonelelo zayo eziphambili zezi:

1. Uncedo ku yehla emzimbeni ngokwahluka kwindlela otya ngayo ngaphandle kokunyusa iikhalori ezenza ukutya kube mnandi;
2. Khulula ukuqhina kuba nangona kungekho micu mininzi, kukho isixa esikhulu samanzi esinkcenkceshela ilindle, esenza kube lula ukuhamba kwamathumbu;
3. Yiba ngu ukwetyisa okulula, eyenza ukutya okugqwesileyo kwabo bane-gastritis okanye i-dyspepsia, umzekelo.

Ukongeza, intyatyambo yayo ithathwa njengokutya okumnandi okusoloko kunikwa kufakwe i-zucchini uqobo.

Iiresiphi ezinempilo kunye ne-zucchini

1. I-Zucchini enemifuno emnandi kunye emuncu

Le recipe yinto enhle kwaye isondlo ukulungiselela isidlo sangokuhlwa esahlukileyo, apho inyama inokutshintshwa yimifuno kunye nama-mushroom.

Izithako:

• 2 zucchinis kunye ne-peel enqunywe kwizicucu ezincinci;
• I-1 pepper ebomvu isikwe kwimichilo;
• 2 itswele esikiweyo;
• Iikherothi ezi-2 ezineshelulo zinqunqwe zangamacwecwe amancinci;
• 115 g ye-broccoli;
• I-115 g yama-mushroom asikiweyo amatsha;
• 115 g ye-chard enqunqwe zaziingceba;
• Ikomityi ye-1 yecashews
• 1 icephe yeoyile yomnquma okanye ioyile yemifuno;
• 1 ithisipuni yesosi yepepile;
• 1 icephe leswekile emdaka;
• Iipunipoli ezi-2 zesosi yesosi elula;
• 1 isipuni seviniga yerayisi.

Imowudi yokulungiselela

Qala ngokufudumeza ioyile yemifuno kwipani enkulu yokupanda. Emva koko susa itswele ngaphezulu kobushushu obuphakathi kude kube yithenda. Emva koko yongeza i-zucchini, i-broccoli, i-pepper kunye ne-carrots kwaye usonge imizuzu emi-3 okanye emi-4.

Yongeza ama-mushroom, i-chard, iswekile, isosi yesosi, iviniga kunye nepepile sosi kwaye usonge eminye imizuzu emi-3 okanye emi-4. Vala ubushushu, yongeza amandongomane aqhotsiweyo kwaye ukhonze.

2. Ii-noodles zucchini

I-zucchini isikwe ngokugqwesileyo ibe yimicu yokutshintsha ipasta yesiqhelo kwisidlo semifuno okanye xa ungekhe ukwazi ukutya ipasta enamashishini.

Izithako

• 500 g zucchini
• igalikhi
• itswele
• itumato
• basil
• oyile
• ityuwa ukunambitha
• I-Parmesan ushizi ukunambitha

Imowudi yokulungiselela

Sika i-zucchini ukuze ikhangeleke ngathi yipasta, inezilayi ezicekeceke kakhulu, susa itswele kunye negalikhi ngeoyile kwaye ngaphambi kokumdaka, yongeza i-zucchini kunye nesinongo, kunye netumato. Yongeza malunga ne-100 ml yamanzi, gubungela ipani kwaye mayipheke imizuzu embalwa. Emva kokuba amanzi omile, ungongeza itshizi yeParmesan ukunambitha kunye nokukhonza ngelixa ushushu.

Jonga i-zucchini noodles inyathelo ngenyathelo kunye neengcebiso zokutshisa amanqatha, kule vidiyo ilandelayo:

3. Isaladi yeZucchini kunye ne-watercress

Le saladi yinto entsha kwaye inencasa, ifanelekile ngeentsuku ezishushu okanye ngezo ntsuku xa uziva ngathi ufuna ukutya into elula. Ukongeza, lukhetho olukhulu lokuhamba nezinye iiresiphi.

Izithako:

• I-2 zucchinis enamaxolo asikwe kwizinti ezincinci;
• 1 isipha samanzi;
• I-100 g yemidumba esikiweyo;
• Ipepile eluhlaza engenambewu i-1 isikwe ibe yimicu emincinci;
• 2 iziqu zeseleri zinqunqwe zaziimicu;
• Ityuwa nepepile ukungcamla;
• ¾ indebe yeyogathi engenanto;
• 1 ikonofile echotshoziweyo;
• Iipuniwe ezi-2 ze-mint ezintsha.

Imo yokulungiselela:

Qala ngokupheka i-zucchini kunye neembotyi eziluhlaza epanini kunye namanzi kunye netyuwa imizuzu emi-8 ukuya kweli-10. Emva kokupheka, coca imifuno, uhlambe ngamanzi abandayo kwaye ubeke kwisitya. Lungisa isinxibo kwisaladi ngokuxuba iyogathi, igalikhi etyunyuziweyo kunye neminti uhlanganise kakuhle. Ixesha kunye neetyuwa kunye nepepper ukula. Okokugqibela, yongeza i-watercress, ipepile eluhlaza kunye neseleri kwisitya kunye ne-zucchini kunye neembotyi eziluhlaza kunye nokudibanisa. Gcoba isaladi ngokunxiba kwaye ukhonze.

4. Umzala kunye ne-zucchini

Le iresiphi ekhawulezayo yokulungiselela, emnandi kwaye enemibala efanelekileyo kwisidlo sasemini sangeCawa.

Izithako:

• I-280 g ye-zucchini esikiweyo;
• 1 itswele esikiweyo;
• 2 ii-clove zegalikhi;
• 250 g yeetumato ezinqunqiweyo;
• I-400 g ye-artichoke yentliziyo esikiweyo kwisiqingatha;
• indebe yesiqingatha somzala;
• Indebe yeelensi ezomisiweyo;
• Iipuniwe ezi-4 zamagqabi e-basil aqingqiweyo;
• 1 icephe yeoli yeoli.
• 1 icephe lebhotela;
• Ityuwa kunye nepepile ukungcamla.

Imo yokulungiselela:

Qala ngokupheka iilenti kubushushu obuphezulu kangangemizuzu eli-10 emva koko ugubungele kwaye upheke ubushushu obuphantsi kweminye imizuzu eli-15 okanye de kube yithenda. Fudumeza ioyile ye-olive kwi-skillet enkulu kwaye ungeze itswele, igalikhi kunye ne-zucchini kwaye usonge imizuzu eli-10. Emva koko yongeza i-tomato kunye ne-artichoke uze upheke enye imizuzu emi-5.

Bilisa iikomityi ezimbini zamanzi, susa ebushushwini, yongeza icephe lebhotolo ukongeza umzala. Vala uze ume imizuzu elishumi. Ukucoca iilentile kunye nokudibanisa necouscous kwaye ungeze iipunipoli ezintathu zebasil kunye nexesha kunye nepepile. Yongeza imifuno uze ufefe ngebasil eseleyo.

Ke ngoko, i-zucchini yeyona mifuno ilungileyo ukongeza kwiindlela zokupheka ezahlukeneyo, kuba inevumba elikhanyayo elihamba ngokutya okwahlukileyo. Kulungile ukongezwa kwisiseko sesobho sokungaguquguquki, kwiisaladi okanye kwisityu sombala kunye nencasa.

Ulwazi lwezondlo lweZucchini

Eyona ndlela yokufumana zonke izibonelelo zucchini ekudleni iphekiwe kwaye iyaxobuka, kwaye ilungele ukongeza isuphu okanye isityu.

Ezi zixa zi-100 g nganye ye-zucchini ephekwe nge-peel kwaye i-zucchini nganye inobunzima obuphakathi kwe-400 g.