Izibonelelo ezi-7 zikaJilo kunye nendlela yokwenza

Umxholo

• Ulwazi ngesondlo
• Uyisebenzisa kanjani iJilo
• Iresiphi kaJiló Vinaigrette
• Iresiphi kaJiló Farofa

UJiló ucebile ngezondlo ezifana ne-B B, i-magnesium kunye ne-flavonoids, ezisa izibonelelo zezempilo ezifana nokuphucula ukugaya kunye nokukhusela i-anemia.

Ukususa ubukrakra, incam elungileyo kukusongela i-jilo ngetyuwa kwaye uvumele amanzi ayo aphume ngesihlunu kangangemizuzu engama-30. Emva koko, hlamba i-jilo ukususa ityuwa engaphezulu kwaye uyomise ngeetawuli zephepha ngaphambi kokuyisebenzisa.

Izibonelelo zayo zempilo zibandakanya:

1. Nceda unciphise umzimba, kuba ityebile ngamanzi kunye neentsinga, ezonyusa ukwanela;
2. Thintela iingxaki zombono, njengoko ityebile ku-vitamin A;
3. Thintela isifo sokuqina kwemithambo yegazi kunye neengxaki zentliziyo, njengoko iqulethe flavonoids ekhusela imithambo yegazi kwiiplati atheromatous;
4. Ukuphucula impilo yomlomo kwaye silwe nomphunga ombi, njengoko ineempawu zokulwa neentsholongwane;
5. Khusela i-anemia, njengoko ityebile ngentsimbi kunye neevithamini ze-B;
6. Phucula ukwetyisaUkuba sisityebi emanzini kunye neentsinga, ukunceda ukulwa nokuqunjelwa;
7. Nceda ukulawula iswekile yegazikuba iphezulu kwifayibha kwaye iphantsi kwiicarbohydrate.

I-100 g nganye ye-jilo ine-kcal engama-38 kuphela, isenza ukhetho olukhulu ekusebenziseni izidlo ezilahlekileyo. Jonga ezinye iintlobo ezili-10 zokutya ezikunceda ukunciphisa umzimba.

Ulwazi ngesondlo

Le theyibhile ilandelayo ibonisa ulwazi lwesondlo nge-100 g yejilo eluhlaza:

IJilo inokufakwa ngokulula kwiindidi ezahlukeneyo zamalungiselelo okupheka, njengoko kubonisiwe ngezantsi. Sisisiqhamo esinencasa ekrakra nesoloko iphazanyiswa njengemifuno, ngendlela efanayo neetumato nezityalo zeqanda. Yena

Uyisebenzisa kanjani iJilo

IJilo inokusetyenziswa ikrwada kwiisaladi, kunye nejusi yelamuni okanye kwiiresiphi eziphekiweyo, eziqhotsiweyo, ezosiweyo kunye kunye neerosi.

Iresiphi kaJiló Vinaigrette

UJiló vinaigrette akanalo incasa ekrakra yesi siqhamo, kuba lukhetho olukhulu lokuhamba nenyama ebomvu.

Izithako:

• Ii-jilós ezi-6 eziphakathi
• 1 itswele edayisiweyo
• 2 iitumato ezisikiweyo
• Ipepile encinci encinciweyo
• 2 ikonofile
• ityuwa, ivumba eliluhlaza kunye neviniga ukungcamla
• 1 icephe yeoli yeoli
• isosi eshushu (ngokuzithandela)

Imo yokulungiselela:

Beka ii-jilós kwiityhubhu ezincinci kwisitya, gubungela ngamanzi kwaye ungeze amathontsi ambalwa emon ukuze uphephe ukumdaka ngelixa ulungiselela enye imifuno. Amanzi amanzi avela jiló, yongeza zonke izithako kunye inshorensi kwakhona ngamanzi, ngoko woyigalela ityuwa, ivumba eluhlaza, amacephe-3 ukuya kwezi-4 ngeviniga, 1 ukhamba amafutha omnquma, itispuni e-1 of pepper sauce (optional).

Iresiphi kaJiló Farofa

Izithako:

• I-6 ye-dilleds ekhethiweyo
• 1 itswele enqunqiweyo
• Iigloves ezi-3 zegalikhi
• Amaqanda ama-3
• 1 indebe yomgubo wecassava
• Iipuniwe ezi-2 zeoyile ye-olive
• ivumba eliluhlaza, ityuwa nepepile ukungcamla

Imo yokulungiselela:

Songa i-anyanisi etyunjiweyo kunye negalikhi kwioyile yomnquma. Xa i-anyanisi ibonakala ngokucacileyo, yongeza ii-jilo kunye ne-saute. Emva koko yongeza amaqanda, yongeza ityuwa, ivumba eliluhlaza kunye nepepile (ukhetho). Xa amaqanda ephekiwe, cima ubushushu kwaye wongeze umgubo we-manioc owosiweyo, uxuba yonke into.