Zucchini for isisindo ukulahlekelwa - zokupheka zokudla for figure enhle!

Ukudla okubandakanya i-zucchini yokulahlekelwa isisindo, unikeza imiphumela emihle kakhulu ngenxa yokwakhiwa okhethekile kwemifino. Lokhu kungenye kokudla okuphansi kakhulu kwekhalori, okudala umuzwa wokuzidla amahora ambalwa ngenkathi kubhekwa izingqimba zamafutha ezindaweni eziyinkimbinkimbi esiswini, ezinqulwini, okhalweni.

Ukwakhiwa kwe-Zucchini

Ukuze uthole imenyu yokudla, njengomthetho, ukudla okuphansi kwekhalori okunefiber nevithamini kuyasetshenziswa. Owokuqala, njengesiponti, uhlanza emathunjini omzimba wamathumbu amancane, futhi okwesibili - ukugcina ingculazi nokunikeza amandla. Kubalulekile ukuthi umuntu ahlangabezane nendlala ebuhlungu phakathi kokudla. Ukwakhiwa kwamakhemikhali e-zucchini kuyisethi yezinto ongazitholela ngokushesha isisindo futhi uhlale ugcwele. Iqukethe i-fibre eminingi yamanzi neyokudla. Ku-100 g. Imifino iqukethe:

• amaprotheni - 0.6 g;
• amafutha - 0.3 g;
• ama-carbohydrate - 4.6 g;
• i-cellulose - 1 g;
• amanzi - 93 g.
• amavithamini - B, A, C, D, E, H, K, PP;
• ukulandelela izakhi - manganese, magnesium, calcium, selenium, insimbi.

Ukudla ku-zucchini

Isilinganiso sokudla sakhiwa ngokusekelwe ezidingo eziyisisekelo zomzimba. Awukwazi ukunqandwa amaprotheni, amafutha, ama-carbohydrate. Uma kungenjalo, emva kwezinsuku ezingu-1-2 umuntu uzothola ukuphelelwa amandla, ubuthakathaka, ukugula. Ukudla okuvela ku-zucchini ukulahlekelwa isisindo kuhlanganisa nezinye imikhiqizo ehlinzeka isidingo nsuku zonke izinto ezibalulekile:

• inyama noma inhlanzi yezinhlobo eziphansi zamafutha (okuphekwe noma okuphekwe);
• Imifino ephansi-ikhalori (utamatisi, izaqathe, iklabishi);
• imifino (isaladi, anyanisi, idayi);
• inani elincane lamafutha yemifino;
• Amamoni (ijusi lisetshenziselwa ukugqoka amasaladi).

Ukudla okuningi kunqabela ukusetshenziswa kasawoti. Kodwa abantu abangeze njalo ekudleni kwabo, kunzima ukushintsha imikhuba. Ukudla kuba mnandi, ukunambitheka okungavamile akubanga umqondo wokudla okunempilo. Ngakho-ke, engeza usawoti omncane ekudleni, ama-provencal, ama-spices avamile ngenkathi ebheka imenyu ye-zucchini, kodwa okubaluleke kakhulu - ungashisekeli futhi ungadli izitsha.

Ukudla ku-sikwashi nekhukhamba

Yimiphi imikhuba yokudla enikeza umphumela omuhle ngesonto? Le menyu, ayisebenzisi nje kuphela i-zucchini yokudla, kodwa efana nayo ekwakhiweni kwamakhemikhali amakhukhamba. Zihlangene ngokuphelele, ziqukethe cishe inani elifanayo le-liquid, fiber. I-ration yokudla izokwenziwa ngokufanele, uma ukucheka kwe-zucchini kuhamba ngokunye nekhukhamba. Isibonelo:

1. Ngesikhathi sesidlo sasekuseni sesibili kanye nesiphuzo ungakwazi ukuphuza ama- smoothies kusuka kwamakhukhamba , ama-apula kanye nesipinashi.
2. Isidlo sasekuseni sokuqala, isidlo sasemini nesidlo sakusihlwa sihlanganisa isidlo se-stewed, esiphukiwe noma e-raw zucchini.

I-Zucchini ngesikhathi sokudla kufanele ibe ngaphansi kokwelashwa okuncane okushisa. Ngesikhathi sokucima noma ukupheka, amanye amavithamini nezakhi zilahlekile. Kusukela ku-zucchini eluhlaza ungathola izinzuzo eziningi. Indlela yokupheka i-zucchini ukuze ulahlekelwe isisindo, ngakho bahlale behle kakhulu? Uma ziyingxenye eyinhloko yesaladi, khona-ke zingakhanjiswa kuqala iwayini iviniga ne-kwalokho ushukela nosawoti ezinxenyeni ezilinganayo.

Zucchini for isisindo ukulahlekelwa - zokupheka

Inqubo yokupheka i-zucchini yokunciphisa isisindo ayibangeli noma yikuphi ubunzima, ngisho nalabo abangathandi ukuzulazula ekhishini. Yonke imikhiqizo ishibhile futhi ingabizi, kanti ezinye zazo zikhula ngemuva. Kumele kukhunjulwe ukuthi kunzima kakhulu imifino emva kokwelapha ukushisa, izinto eziwusizo kakhulu ezigcinwe.

Isobho kusuka ku-zucchini ukuze isisindo siphume

Izithako:

• zucchini fresh - izingcezu 3 (amancane, usayizi ophakathi);
• amazambane - izingcezu ezimbili (ubukhulu - obuphakathi);
• amafutha yemifino - 1 tbsp. i-spoon (okungcono - umnqumo);
• usawoti kanye nosawoti omnyama omuncu - ukunambitha.

Ukulungiselela

1. Amazambane kanye ne-zucchini ziyaqhuma ezincane ngisho nama-cubes bese ubeka ungqimba olulodwa phansi.
2. Thela amanzi. Uma ufuna ukwenza isobho elimnyama, khona-ke uketshezi akufanele ukumboza imifino.
3. Bilisa ukudla kuze kube lula.
4. Engeza umhluzi esitsheni esihlukile.
5. Imifino inqamule ku-blender kuze igcoke.
6. Engeza umhluzi, gqugquzela kuze kube yilapho uhlala khona.
7. Usawoti nokunambitheka ngosawoti kanye nepelepele, engeza ibhotela, ugubungele.
8. Letha kumathumba bese ususa ekushiseni. I-soup puree kusuka ku-zucchini ukulahlekelwa isisindo kumele idliwe ngendlela efudumele.

Zucchini kuhhavini ngokulahlekelwa isisindo

Izithako:

• i-zucchini encane, encane (ayidingi ukuhlanzwa kusuka ezinhlameni) - izingcezu ezingu-3;
• anyanisi - ikhanda elisezingeni eliphakathi;
• amaqanda inkukhu eluhlaza - izingcezu ezingu-3;
• ufulawa (ibanga eliphakeme kakhulu) - 3 tbsp. izinkezo;
• amafutha yemifino - 1 tbsp. isipuni;
• imifino (ngokulinganiselwe);
• usawoti kanye nepelepele - ngokusho okuthandwa yizinambitheka.

Ukulungiselela

1. Gaya nge-blender noma grate ku-grater zucchini kanye no-anyanisi amahle. Hlanganisa ijusi.
2. Inkukhu ye-inkukhu ibilise futhi iqhubekele emithini yemifino ephumela.
3. Yengeza amaqanda ama-inkukhu aluhlaza 2 asele, imifino (i-parsley, i-dill, i-coriander-noma yikuphi okukhethayo), ufulawa, i-pinch ye-pepper powder nosawoti.
4. Hlanganisa imifino esitokisini sokubhaka, esasilisiwe ngamafutha.
5. Bhaka kuhhavini imizuzu engu-40-45. Ungashintsha isidlo ngokwenza izincezu zucchini zucchini (uthathe ama-cubes bese ufafaza phezulu nge ushizi ogayiwe).

I-Smoothies ne-zucchini eyancipha

Izithako:

• i-zucchini usayizi omncane omncane - ucezu olu-1 (alukwazi ukuhlanzwa kusuka kumgogodla);
• ijusi lemon (cindezela uhhafu ulamula);
• i-dill fresh - 1 ithisipuni;
• I-juniper amajikijolo - izicucu ezimbili (zingashintshwa nezinye izithelo).

Ukulungiselela

1. Squash imifino kanye neminye imikhiqizo ngokuphelele nquma zibe blender.
2. Ungangezela ukunambitheka amakhambi akho owathandayo kanye nezinkethiso (ngesamba esincane).

Isaladi ye-zucchini yokulahlekelwa isisindo

Isaladi kusuka ku-zucchini eluhlaza okwehla kwesisindo kulungiselelwe umane.

Izithako:

• imifino encane, encane (i-zucchini yokunciphisa ayikwazi ukuhlushwa uma ilula futhi iyincipha) -1 ucezu;
• utamatisi omusha, usayizi ophakathi - izingcezu ezine;
• amafutha yemifino (mhlawumbe amafutha omnqumo) - 2 tbsp. izinkezo;
• clove of garlic - 3-4 izingcezu;
• imifino ukunambitha;
• usawoti omncane.

Ukulungiselela

1. Zucchini hlambulula, unqume i-peduncle futhi, uma kunesidingo, qhafaza.
2. Sika emasongweni amancane noma amasongo, ubeke isigamu sehora ngaphansi kokucindezelwa.
3. Hlanganisa ijusi.
4. Gwema imifino bese usika utamatisi.
5. Engeza usawoti ukunambitha, uhlanganise zonke izithako.
6. Ukushisa amafutha emlilweni bese wengeza kuwo ama-clove angu-3-4 e-garlic oqoshiwe.
7. Ngamafutha, uthele imifino bese uvumela isaladi ukuthi ifinyelele (zokupheka zokudla ezivela ku-zucchini ezincane zihlanganisa i-garlic egayiwe, eyongezwa ebhotela elivele lihlile).

Ama-fritters avela ku-zucchini okunciphisa

Izithako:

• isikwashi esisha esisha - 1 kg;
• ikhanda le-anyanisi - ucezu olulodwa;
• amaqanda ezinkukhu aluhlaza - izingcezu ezingu-2-3;
• izaqathe eziphakathi nendawo - izingcezu ezimbili;
• Izinongo - ngokwezintandokazi zokunambitheka.

Ukulungiselela

1. Hlanganisa imifino kusuka ebhodini elihlaza futhi, uma kunesidingo, kusuka embewu.
2. I-Grate courgettes kwi-grater enkulu.
3. Ukufaka imizuzu engu-10 nangemva kwalesi sikhathi ukuhlanganisa ijusi esenzekile.
4. Izaqathe ukugeza, ukuhlanza.
5. Grate isanqante on grater enkulu.
6. Sika u-anyanisi emabhokisini amancane.
7. Hlanganisa imifino ibe yisisindo esisodwa.
8. Shayela engxenyeni yeqanda, engeza izinongo.
9. Lubise ikhasi lokubhaka ngamafutha emifino nokushisa kuhhavini.
10. Yakha ama-pancake bese ufaka iphepha lokubhaka.
11. Bhaka kuhhavini phezu kokushisa okuphakathi kwemizuzu engu-15-20.

Isitshalo semifino ne-zucchini sokwehla isisindo

Lesi yisidlo lapho i-zucchini enezokudla ingahlanganiswa nemifino ehlukene ukunambitha.

Izithako:

• I-zucchini encane ene-green peel - izingcezu ezingu-3;
• I-pepper yesiBulgaria esisha (mhlawumbe ibomvu) - izingcezu ezimbili;
• izaqathe ezintsha eziphakathi - izicucu ezimbili;
• usayizi ophakathi we-anyanisi - ikhanda eli-1;
• utamatisi omusha wesayizi obuphakathi - izingcezu ezine;
• imifino (iparsley, idill) - ukunambitha;
• ucezu kasawoti kanye nephesi elincane elimnyama;
• amafutha yemifino (mhlawumbe amafutha omnqumo).

Ukulungiselela

1. Ukwenza u-anyanisi ne-izaqathe amafutha emifino kuze kube nsundu yegolide.
2. Engeza ukusika kwe-pepper ube yimichilo noma ama-cubes.
3. Ukuze ulale ubhekwe ama-cubes amancane zucchini (aqala ukukhishwa isikhumba).
4. Kusukela emanzini yemifino kuzokwenza ijusi. Imifino iyaqhubeka iqhube kuze kube yilapho umthamo wetshezi uyancishiswa yi-factor of 2. Bese benezelwa utamatisi ohlutshiwe ohlutshiwe (badinga ukushiswa ngamanzi abilayo - isikhumba sisuswa kalula).
5. Engeza usawoti kanye nopelepele ukunambitha.
6. Fafaza ngamakhambi.