Isitshalo seqanda: 6 izibonelelo eziphambili, indlela yokutya kunye neeresiphi ezisempilweni

Umxholo

• Ulwazi lwesondlo seqanda
• Ungayisebenzisa njani
• Iiresiphi ezinempilo ze-eggplant
• 1. Amanzi e-eggplant okunciphisa umzimba
• 2. Ijusi ye-eggplant ye-cholesterol
• 3. Iresiphi ye-pasta ye-eggplant
• 4. Isitshalo seqanda ehovini
• 5. Isityalo seqanda antipasto
• 6. I-lasagna ye-eggplant

I-eggplant yimifuno etyebileyo emanzini kunye nezinto ezinxamnye ne-antioxidant, ezinje nge-flavonoids, i-nasunin kunye ne-vitamin C, esebenza emzimbeni ethintela ukukhula kwesifo sentliziyo kunye nokunciphisa amanqanaba e-cholesterol.

Ukongeza, isitshalo seqanda sineekhalori ezimbalwa, sisityebi kwifayibha kwaye sinesondlo kakhulu, kwaye sinokusetyenziswa kumalungiselelo ahlukeneyo okupheka ngendlela esempilweni, ngakumbi ukukhuthaza ukwehla kobunzima.

Ukubandakanya i-eggplant kwisidlo sakho semihla ngemihla kunokuzisa izibonelelo zempilo ezininzi, ezinje:

1. Ukunciphisa amanqanaba e-cholesterol "embi" kunye ne-triglycerides, kuba iqulethe i-nasunin kunye ne-anthocyanins, ezinamandla e-antioxidants, anceda ukuthintela ukukhula kweengxaki zentliziyo, ezinje nge-atherosclerosis, umzekelo;
2. Iphucula ukujikeleza kwegazi, njengoko ikhuthaza impilo yemithambo yegazi, njengoko inezinto ezichasene nokuvuvukala ezinceda ukulawula uxinzelelo lwegazi;
3. Ukuthanda ukunciphisa umzimbangenxa yokuba iphantsi kweekhalori kwaye ityebile kwifayibha, inyusa ukuziva satiety;
4. Ithintela i-anemia, njengoko ingumthombo we-folic acid, eyi-vitamin evuselela ukuveliswa kweeseli zegazi;
5. Ilawula amanqanaba eswekile yegazi, njengoko ityebile kwii-antioxidants kunye neentsinga ezithi zilibazise ukufunxwa kwee-carbohydrate kwinqanaba lamathumbu, ibe yeyona ndlela ilungileyo yokuthintela isifo seswekile kunye nabantu abaneswekile;
6. Ukuphucula imemori kunye nokusebenza kwengqondonjengoko iqulethe i-phytonutrients ethintela ukonakaliswa zii-radicals simahla kwiiseli ze-neuronal, ezikhuthaza impilo yengqondo.

Ukongeza, ukusetyenziswa kwesityalo seqanda kunokuthintela ukukhula kweengxaki zamathumbu, kuba imicu ekhoyo kule mifuno inceda ekupheliseni ityhefu, ukuququzelela ukwetyisa kunye nokulawula ukuhamba kwamathumbu, okunokunciphisa umngcipheko womhlaza wesisu kunye nekholon.

Ulwazi lwesondlo seqanda

Le theyibhile ilandelayo ibonisa ubume besondlo kwi-100 g yesityalo seqanda eluhlaza:

Kubalulekile ukuba uchaze ukuba ukuze ufumane zonke izibonelelo zesityalo seqanda esikhankanywe apha ngasentla, le mifuno kufuneka ibe yinxalenye yokutya okusempilweni kunye nokulinganisela.

Ungayisebenzisa njani

Ukugcina iipropathi zisempilweni, isitshalo seqanda kufuneka sidliwe sosiwe, sosiwe okanye siphekiwe. Ingasetyenziselwa kwizitya ezahlukeneyo ukubambela ipasta ukulungiselela i-lasagna, kwiisaladi okanye ipitsa, umzekelo.

Xa zikhulu kakhulu, ii-eggplants zihlala zinencasa ekrakra, enokususwa ngokubeka ityuwa kwizilayi ze-eggplant kwaye uyiyeke isebenze imizuzu engama-20 okanye engama-30. Emva kwelo xesha, kuya kufuneka uhlambe kwaye umise izilayi, uzithathe uzipheke okanye ucoce kanye emva kwale nkqubo.

Nangona inezibonelelo zempilo, kuyacetyiswa ukuba kungadlulwa ii-eggplants ezingekho ngaphezulu kwesithathu ngosuku, njengoko kunokubakho ukukhula kweziphumo ebezingalindelekanga ezifana nentloko, urhudo, ukuqaqanjelwa sisisu kunye nentlungu esiswini.

Iiresiphi ezinempilo ze-eggplant

Inketho esempilweni eneekhalori ezimbalwa, iikhabhohayidrethi ezisezantsi kwaye ezinokubandakanywa kukutya kwemihla ngemihla kukuncamathisela isitshalo seqanda. Jonga kule vidiyo ilandelayo ngendlela yokulungisa i-eggplant paste:

Ezinye iiresiphi ezinempilo ezinokulungiswa ekhaya zezi:

1. Amanzi e-eggplant okunciphisa umzimba

Ukwehlisa umzimba, thabatha ilitha enye yamanzi e-lemon kunye ne-eggplant mihla le, ulandela iresiphi:

Izithako:

• Isitshalo seqanda esincinci esinexolo;
• 1 ijusi yelamuni;
• Ilitha enye yamanzi.

Imowudi yokulungiselela

Sika i-eggplant kwizilayi kwaye ungeze ingqayi nge-1 litre yamanzi, kunye nejusi yelamuni. Umxube kufuneka ugcinwe kwifriji ubusuku bonke ukuze busetyenziswe ngosuku olulandelayo.

2. Ijusi ye-eggplant ye-cholesterol

Ijusi ye-eggplant kufuneka ithathwe yonke imihla kwisisu esingenalutho ukunciphisa i-cholesterol, ngokulandela iresiphi:

Izithako:

• Isitshalo seqanda se-1/2;
• Ijusi yendalo yeeorenji ezi-2.

Imo yokulungiselela:

Ukubetha ijusi yeorenji kunye ne-eggplant kwi-blender emva koko uyisele, kungcono ngaphandle kokongeza iswekile. Bona ngakumbi malunga nejusi yesitshalo seqanda ukunciphisa i-cholesterol.

3. Iresiphi ye-pasta ye-eggplant

I-pasta ye-eggplant ityebile kwi-fiber kwaye ine-index ye-glycemic index, iyenza ukuba ilungele ukutya isidlo sasemini okanye isidlo sangokuhlwa.

Izithako:

• Uhlobo lwe-spaghetti yohlobo lwe-wholegrain ipasta yabantu aba-2;
• Iipuniwe ezi-4 zeoyile yomnquma;
• Isitshalo seqanda esi-1 sinqunywe kwiityhubhu;
• 2 iitumato ezinqunqiweyo;
• Onion itswele elincinciwe;
• 2 ii-clove zegalikhi;
• 230 g we-mozzarella ushizi okanye itshizi entsha;
• I-1/2 indebe egayiweyo i-Parmesan ushizi.

Imo yokulungiselela:

Pheka ipasta emanzini anetyiwa. Songa iitumato, isitshalo seqanda kunye netswele kwioyile de kuphekwe isitshalo seqanda. Yongeza i-mozzarella cheese okanye i-minas frescal kwaye ugxobhoze malunga nemizuzu emi-5 de itshizi inyibilike. Yongeza ipasta kwaye wongeze itshizi egayiweyo yeParmesan ngaphambi kokukhonza.

4. Isitshalo seqanda ehovini

Le recipe isempilweni kakhulu, isondlo kwaye iyakhawuleza ukuyenza.

Izithako:

• Isitshalo seqanda esi-1;
• Ixesha lonyaka: ioyile yomnquma, ityuwa, igalikhi kunye ne-oregano ukungcamla.

Imo yokulungiselela:

Sika nje isitshalo seqanda kunye nendawo kwisitya. Gquma ngeoyile ye-olive eyintombi eyongezelelweyo uze udibanise nobulawu. Bhaka malunga nemizuzu eyi-15 ngaphezulu kobushushu obude, kude kube yigolide. Unokufafaza i-mozzarella ushizi ngaphezulu, ngaphambi kokuba uyihambise ehovini ukuze umdaka.

5. Isityalo seqanda antipasto

I-antipasto ye-eggplant iyisibheno esikhulu kwaye iresiphi ekhawulezayo nelula yokwenza. Olunye ukhetho kukusebenza nesonka esenziwe ngesonka esipheleleyo.

Izithako:

• Isitshalo seqanda esisi-1 senziwe ngeetyhubhu kwaye sahluzwa;
• I-1/2 ipepile ebomvu isikwe kwiityhubhu;
• I-1/2 ipepper etyheli isikwe kwiityhubhu;
• 1 indebe etyiweyo itswele;,
• 1 icephe yegalikhi ecoliweyo;
• 1 icephe le-oregano;
• I-1/2 indebe yeoli yeoli;
• Iipuniwe ezi-2 zeviniga emhlophe;
• Ityuwa kunye nepepile ukungcamla.

Imo yokulungiselela:

Beka i-drizzle yeoli yeoli kunye ne-anyanisi kunye negalikhi. Emva koko faka iipepile kwaye, xa zithambile, yongeza isitshalo seqanda. Xa ithambile, yongeza i-oregano, iviniga emhlophe kunye neoyile kunye nexesha lokufaka ityuwa nepepile ukungcamla.

6. I-lasagna ye-eggplant

I-lasagna ye-eggplant lukhetho olukhulu kwisidlo sasemini kuba sisondlo kakhulu kwaye sisempilweni.

Izithako:

• Izityalo zeqanda ezi-3;
• Iikomityi ezi-2 zesosi yetumato eyenziwe ekhaya;
• Iikomityi ze-2 cottage cheese;
• Ixesha lonyaka: ityuwa, ipepile kunye ne-oregano ukunambitha.

Imo yokulungiselela:

Lungisa i-oveni iye kwi-200 ° C, uhlambe kwaye usike ii-eggplants zibe zizilayi ezicekethekileyo emva koko uzibeke kwi-skillet eshushu ngokukhawuleza ukushiya izilayi ze-eggplant zomile. Kwisitya se-lasagna, beka umaleko omncinci wesosi ukugubungela ezantsi kwaye emva koko umaleko weqanda, isosi kunye netshizi. Phinda le nkqubo de isitya sigcwale kwaye ugqibe umaleko wokugqibela kunye nesosi kunye ne-mozzarella okanye itshizi ye-parmesan ukuze ube mdaka. Bhaka imizuzu engama-35 okanye kude kube mnyama.