Izibonelelo ezisixhenxe eziphambili zempilo yengqolowa (eneendlela zokupheka ezinempilo)

Umxholo

• 4. Isobho senkukhu kunye nengqolowa

Umbona luhlobo oluguquguqukayo lokutya okuziinkozo okunenzuzo ezininzi kwezempilo njengokukhusela ukubona kwamehlo, kuba ityebile kwii-antioxidants lutein kunye ne-zeaxanthin, kunye nokuphucula impilo yamathumbu, ngenxa yomxholo wefayibha ephezulu, ikakhulu enganyibilikiyo.

Le cereal ingasetyenziswa ngeendlela ezahlukeneyo, kwaye inokongezwa kwisaladi kunye neesuphu, ukongeza ekusebenziseni ukwenza iikeyiki, iipayi, ihominy okanye i-mush, umzekelo.

Izithako:

• 2 iitumato ezinkulu (500 g);
• 1 iavokhado enkulu;
• I-1/2 yeleta yombona oluhlaza;
• I-1/2 ye-anyanisi kwimichilo;
• I-30 g yetshizi emhlophe isikwe kwiityhubhu.

Kwi-vinaigrette:

• Iipuniwe ezi-2 zeoyile yomnquma;
• 1 icephe leviniga;
• Iipuniwe ezi-2 zamanzi;
• I-1/2 yepuniwe yesardard;
• 1 1/2 itispuni yetyuwa;
• Ipini yepelepele.

Imo yokulungiselela:

Hlamba kwaye usike iitumato zibe ziityhubhu, ngokukhethekileyo ngaphandle kwembewu, kwaye wenze okufanayo ngeavokhado. Beka iitumato, itswele, itshizi, iavokhado kunye nombona kwisitya. Ukubetha zonke izithako kude kubekho umxube ofanayo kwaye wongeze kwisaladi.

4. Isobho senkukhu kunye nengqolowa

Izithako:

• 1 / inkukhu engenasikhumba enqunyiwe;
• Iilitha ezi-2 zamanzi;
• Iindlebe ezi-2 zengqolowa ezisikiweyo;
• 1 indebe yeethanga elicoliweyo;
• 1 indebe yeminqathe esikiweyo;
• 1 indebe yeetapile ezisikiweyo;
• Ii-sprigs ezi-2 zeekoriyandire ezinqunqiweyo;
• 1/4 yepelepele emfusa;
• I-1 sprig ye-chives;
• I-1/2 i-anyanisi enkulu inqunywe kwisiqingatha;
• Iispuni ze-2 zeoyile yomnquma;
• I-1/2 ye-anyanisi ityunjwe kwizikwere kunye nee-clove ezi-2 zegalikhi eyonzakeleyo;
• Ityuwa kunye nepepile ukungcamla.

Imo yokulungiselela:

Beka ioyile epanini enkulu yokususa itswele kwizikwere kunye neekonofile ezaphukileyo. Emva koko yongeza amanzi, inkukhu, iichives, i-anyanisi isikwe phakathi, ipepile, izilayi zombona, ityuwa nepepile ukungcamla.

Yizisa kwimathumba kude kube ngumbona kunye nenkukhu ithambile kwaye ungeze yonke imifuno kwaye ususe ipepile kunye neetshi. Xa zonke izithako zithambile, yongeza icoriander ecoliweyo. Kubalulekile ukususa ngokuthe ngcembe igwebu elenza kumhluzi.