I-Zucchini inkulu ngokuba yisisekelo sokudla ukunciphisa isisindo somzimba. Phela, i-calorie ephansi kakhulu (ngo-100 amagremu womkhiqizo uqukethe ama-calories angu-25 kuphela) futhi iqukethe izingxenye eziningi eziyigugu ezivamise ukulinganisela kwamanzi nosawoti. Ngenxa yemali ephawulekayo ye-microelements, i-zucchini inempilo, futhi ukunambitheka okungahambisani nendawo kukuvumela ukuba uhlanganise nokudla okuhlukile, ukwandise inani lokudla okunomsoco futhi ngesikhathi esifanayo ukunciphisa okuqukethwe kwekhalori.
Yini engingayipheka kusuka ku-zucchini?
Izitsha ezihlukahlukene zokudla ezivela ku-zucchini ukuze ulahlekelwe isisindo zingaphekwa nsuku zonke, kodwa futhi ungakha ukudla okuphansi kwekhalori kubo.
Okuwusizo ikakhulukazi yi-zucchini eluhlaza, ngoba aqukethe i-fibre eyamafutha - ikhambi elihle kakhulu lezinto eziqhubekayo emathunjini. Ukugaya i-fibre enjalo ngokwayo kudinga amandla amaningi, ngakho bathi izitsha ezivela ku-zucchini zokulahlekelwa kwesisindo zinenani elibi le-caloric: umzimba uchitha ama-khalori amaningi ngokugaya ukudla okunjalo kunalokho okutholayo.
Kungcono, ukuthi, hhayi ukuzitholela ekukhuleni kosuku lokushisa, kepha ukusebenzisa okuluhlaza, okubhaka, okuphekwe. Ungazihlanganisa nezinye izitshalo noma izinkukhu zezinkukhu. Isibonelo, unike iresiphi kusuka ku-zucchini ukuze unciphise inkukhu.
Cutlets kusuka zucchini kanye inkukhu
Izithako:
- Inkukhu yenkukhu - ucezu olulodwa;
- i-zucchini - i-medium medium
- izaqathe - ucezu olulodwa;
- I-pepper yesiBulgaria kuthanda;
- usawoti, pepper ukunambitha.
Ukulungiselela
Dlulisa isifuba senkukhu ngokusebenzisa i-grinder yenyama kanye nenani elinganayo le-zucchini eluhlaza kanye nesanqante encane. Uma ufisa, ungangeza pepper e-Bulgarian enhle, mhlawumbe ibomvu. I-mince ufafaze usawoti kanye ne-pepper, faka amaqanda owodwa noma amabili, unganezela noma yimiphi imifino. Yakha ama-cutlets. Izinhlanzi ezinjalo ezivela ku-zucchini zokusindiswa kwesisindo zihle kakhulu, zipheke kangcono ku-boiler kabili. Ungabenza ngaphandle kwenkukhu, khona-ke bayoba namakhalori ambalwa.
Zucchini ngamakhambi
Izithako:
- zucchini - 500-600 g;
- imifino ukunambitha kanye nezintandokazi (iparsley, coriander, dill, basil, jusai, sipinashi, njll)
Ukulungiselela
Ukuze ulungise lesi sidlo, kufanele usike amagundane omifino cishe ububanzi obungamamentimitha. Le mibuthano kufanele ibekwe epanini bese ichithela amanzi amancane. Ngesikhathi beshisa, udinga ukusika ama-greenery amaningi: i-basil, i-dill, i-parsley, i-coriander, ungabuye ufake i-mint, anyanisi, isipinashi nento. Ngezinye izikhathi kwanezelwa futhi ama-herbs zasendle aqoqwe kude nemigwaqo. Konke kuphethwe kuze kube yilapho i-zucchini isilungile.
Amasaladi avela ku-zucchini eluhlaza
Iwusizo ngokukhethekile, njengoba sekushiwo kakade, i-zucchini eluhlaza. Kuyaziwa ama-saladi amaningi avela ku-zucchini eluhlaza okwehla kwesisindo ngokufaka imifino ehlukahlukene kanye nezithelo, njenge-apula. Ungakwazi ukuhlanganisa lo mifino nge-daikon (izingxenye ezilinganayo), u-anyanisi, isithombo, i-bell pepper, utamatisi, ikhukhamba ngeziqephu ezihlukahlukene. I-zucchini ebomvu kungcono ukugubha ku-grater enkulu noma ukusika kahle kakhulu. Ijusi elidlulele kufanele lifakwe (i-zucchini - imifino enomsoco), ingahle idakwe, iyasiza kakhulu. Ungagcwalisa lesi saladi nge-elincane lamafutha omnqumo noma ingxube yalo ngejamu lemon; ungenza u-sauce ngokuxuba i-yogurt yemvelo (ngaphandle kokweshukela) nge-clove e-garlic edlule emaphepheni.
Indlela ukupheka zucchini?
Ungakwazi ukupheka i-zucchini enezinto ezithintekayo ekunciphiseni okwenziwe nge-steamed, isibonelo, ngemifino noma encelweni yenkukhu enobisi. Noma kunjalo, i-zucchini enezinyosi ingabhaka. Izikebhe ezihlwabusayo kakhulu ezivela emagcekeni aphethwe yimifino nama-fat-fat ushizi noma ingxube yemifino, ushizi kanye ne-cottage shizi.
Ngokuvamile upheka i-zucchini esetshenziselwa ukuncipha kwesisindo, ngokuvamile ngokufaka ezinye imifino ngesimo se-stew.
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