Coleslaw ndi yogati

Zakudya zamtundu, Vitamini komanso chokoma kwambiri chatsopano cha kabichi yabwino ndi msuzi wa yogati ndi chabwino pa chakudya chilichonse, makamaka kuwonda.

Chinsinsi

• 1 mutu wa kabichi watsopano (500 gr.),
• Anyezi 1,
• 1 karoti yaying'ono
• 1/2 masamba atsopano a parsley.
• Za msuzi:
  • 200 gr. yogati yachilengedwe
  • 300 gr mafuta a azitona
  • Supuni zitatu za viniga
  • 1 tbsp. supuni ya basil watsopano wosenda bwino,
  • mchere, tsabola wakuda kuti mulawe.

Pangani msuzi wa yogurt: ikani mumbale yosakaniza yonse yosakaniza ndi msuzi, kumenya mpaka yosalala, kutsanulira mumtsuko womwe ungagwiritsidwenso bwino ndi kuzizira.

Pa kabichi, tengani masamba akunja ndikudula phesi. Dulani bwino masamba a kabichi, kenako pang'onopang'ono ndi manja anu kuti akhale osavuta. Viyikani ndi kaloti woboola ndi grater wonenepa, kudula anyezi kukhala mphete zoonda. Mu parsley watsopano, ing'ambani masamba okha.

Sakanizani masamba ndi zitsamba zonse ndi nyengo ndi msuzi wa yogati.

Coleslaw

Coleslaw 300 g wa kabichi yoyera ndi yofiira, 40 g ya anyezi, 30 g wa mafuta a masamba, mchere, viniga wa viniga, 20 g ya mpiru amafunika. Sakanizani kabichi ndi mchere ndikusakaniza. Phimbani ndi chivindikiro, chokani m'malo amdima kwa maola angapo. Ndiye masamba

Saladi ya Seaweed

Seaweed saladi 200 g seaweed, 200 g letesi, 5 tbsp. supuni ya mafuta masamba, 1 chikho nkhuku stock, supuni 1 ya viniga, mchere kulawa.

Coleslaw

Coleslaw zosakaniza 200 g kabichi, parsley ndi udzu winawake, 1 tbsp. supuni ya mafuta masamba, 10 g uchi, mandimu, tomato.? njira yophikira 1. Kusenda kabichi, kuchapa ndi kuwaza ndi udzu wochepa thupi. Nyengo ndi uchi ndi mandimu, tsanulira mafuta.

Zofunikira za Crispy Saladi ndi Apple ndi Yogurt Mavalidwe:

• Madzi a mandimu - 1 tsp.
• Mphesa (zopanda mbewu) - 150 g
• Apple - 1 pc.
• Kaloti - 1 pc.
• Kabichi Yoyera / Kabichi - 200 g
• Yogurt (yachilengedwe) - 150 ml

Nthawi yophika: Mphindi 20

Ntchito Zopeza 2

Chinsinsi "Crispy saladi wokhala ndi mavalidwe apulo ndi yogurt":

Dulani kabichi kukhala mizere yopyapyala.

Sendani ndikudula kaloti kukhala mizere yopyapyala.

Mphesa kudulidwa mu 2-4 magawo. Sakanizani zonse.

Pangani chovala: sungani apuloyo pa grater yabwino ndikumawaza ndi mandimu.

Onjezerani yogati, sakanizani ndi kusaka saladiyo.

Itha kutumikiridwa.

Zabwino pamalonda awa ndizabwino.
MALO OGWIRA BWANJI. Pankhani ya mapuloteni, kabichi udalipobe, kaloti, ma turnips, rutabaga, wogulitsa sipinachi basi. Kuphatikiza apo, mapuloteni amadzi a kabichi mumitundu ingapo samatsika dzira. Kabichi imakhala ndi tartranic acid, yomwe imachedwetsa kusintha kwa mafuta kukhala mafuta komanso kuchepetsa vuto la kunenepa kwambiri. Koma kuphika, tartranic acid imawonongeka, kotero kabichi yaiwisi ndiyothandiza kwambiri kwa anthu onenepa kwambiri.

Kabichi simalimba mu mavitamini aliwonse, koma imakhala ndi yambiri ndipo imakhala yambiri yokwanira masamba. Kabichi ili ndi vitamini C, ndipo nthawi yosungirako imatsala pang'ono kuwonongeka. Imasungidwa bwino mu sauerkraut, yomwe, pamodzi ndi mbatata, ndiomwe amapereka kwambiri vitamini C nthawi yozizira. Kabichi yoyera yatsopano imakhala ndi 30 mpaka 60 mg% ya vitamini C, i.e.ofanana ndi malalanje kapena mandimu. Kuphimba zosowa za tsiku ndi tsiku za anthu za vitamini C, 200 g kabichi ndikokwanira.

CARROT. Kaloti ndi masamba athanzi labwino kwambiri kwa thupi. Zothandiza ndi machiritso a kaloti zimafotokozedwa ndi mawonekedwe ake olemera. Kaloti amakhala ndi mavitamini a B, PP, C, E, K, carotene amapezeka mmenemo - chinthu chomwe chimasandulika kukhala vitamini A m'thupi la munthu. Kaloti amakhala ndi mapuloteni 1.3%, chakudya cham'madzi 7%. Kaloti ali ndi mchere wambiri wofunikira m'thupi la munthu: potaziyamu, chitsulo, phosphorous, magnesium, cobalt, mkuwa, ayodini, zinc, chromium, nickel, fluorine, ndi zina.

Kaloti amakhala ndi beta-carotene, amene amasintha ntchito ya m'mapapo. Beta-carotene ndiwotsogola kwa vitamini A. Kamodzi m'thupi, carotene amasinthidwa kukhala vitamini A, womwe umathandiza kwambiri azimayi achichepere.
Mphamvu zopindulitsa kaloti zimagwiritsidwa ntchito pazakudya za anthu. Ndizothandiza kutengulira kaloti yaiwisi, popeza izi zimalimbitsa chingamu. Popeza vitamini A amalimbikitsa kukula, kaloti amapindulitsa kwambiri ana. Vitamini iyi ndi yofunikira pakuwona bwino, imakhala ndi khungu komanso mucous nembanemba.
APA. Maapulo amathandizira kuti matenda am'mimba asungike komanso kugaya chakudya, komanso amagwiritsidwa ntchito popewa kudzimbidwa ndikuwonjezera chilimbikitso.

Kuphatikizika kwa maapulo kumakhala ndi 5 mpaka 50 mg% ya chlorogenic acid, omwe amathandiza kuchotsa oxalic acid m'thupi ndipo, kuwonjezera apo, ntchito ya chiwindi.

Maapulo mafuta ochepetsa magazi chifukwa cha pectin ndi ulusi wokhudzana. Apulo imodzi yokhala ndi peel ili ndi 3.5 g. fiber, i.e zoposa 10% ya zofunikira za fiber tsiku ndi tsiku za thupi. Apulo lopanda peel ili ndi 2.7 g. ulusi. Ma molekyulu osakwanira a michere amadziphatika ku cholesterol ndikuthandizira kuti ichotse m'thupi, potero amachepetsa chiopsezo chotchinga mitsempha yamagazi, mtima. Maapulo amakhala ndi ulusi wosungunuka wotchedwa pectins, womwe umathandiza kumanga ndikuchotsa cholesterol yowonjezereka yomwe imapangidwa m'chiwindi. Peel ya apulo imakhala ndi kuchuluka kwa antioxidant quercetin, komwe pamodzi ndi vitamini C kumalepheretsa kusintha zinthu mopitilira muyeso mthupi. Chifukwa cha pectin, apulo amapezanso gawo la mphamvu yake yoteteza. Pectin imatha kumangiriza zinthu zovulaza monga lead ndi arsenic kulowa mthupi ndikuzichotsa m'thupi. CHIKWANGWANI chosagwiritsidwa ntchito m'maapulo chimalepheretsa kudzimbidwa ndikuchotsa zinthu zovulaza m'thupi, potero kuchepetsa mwayi wa khansa ya m'matumbo.

Mphesa - wogwira mtima okodzetsa, ogwiritsira ntchito mankhwala othandizira, a impso, matenda a impso, mapapo, chiwindi, matenda oopsa, komanso matenda oopsa, monga tonic ambiri, ali ndi vuto loyambitsa matenda. Mphesa ya mphesa imakhala ndi tonic. Imathandizika pakuchepa kwa mphamvu yamanjenje (asthenia) komanso kuwonongeka. Ili ndi diuretic ndi diaphoretic katundu. Amachepetsa cholesterol yamagazi.

MALO OGULITSIRA SALAD TANA

Zomwe mukufuna:
4 tomato yaying'ono
5-7 mapesi a zobiriwira anyezi
1 thumba la nsomba zamzitini
letesi
theka gulu la parsley
2 tbsp. supuni ya pine mtedza (m'malo ndi dzungu)
mchere, tsabola - kulawa

Kubwezeretsanso:
1 tbsp. supuni ya mafuta
Supuni 1 ya viniga wa basamu
Supuni imodzi ya mandimu
1/4 supuni ya mandimu zest
mchere ndi tsabola kulawa

Momwe mungapangire saladi wamkati ndi nsomba zamzitini:

1. Tomato odulidwa pamagawo owonda.

2. Tengani nsomba zamzitini, pofinyani pang'ono ndikugwada ndi foloko.

3. Pakukometsera, sakanizani zonse zomwe zimapezeka.

4. Letesi imasiyidwa kobooka ndi kuvala mbale. Onjezani tomato, anyezi wobiriwira.

Zosakaniza

• 15 magalamu a mtedza wa paini,
• Magalamu 15 a mpendadzuwa,
• Magalamu 15 a pistachios (osasunthika),
• 1 makilogalamu kabichi yoyera,
• Tsabola 2 wotentha (tsabola),
• Tsabola 1 wofiira
• Supuni zitatu za mafuta a mtedza,
• Supuni ziwiri za viniga
• 500 magalamu a chiuno chosuta (nyama kapena nkhuku),
• 500 magalamu a yogati yachilengedwe,
• 2 cloves wa adyo,
• 1 anyezi
• Supuni 1 ya cayenne
• Supuni ziwiri zamchere
• tsabola ndi mchere kulawa.

Zosakaniza ndi za 6 servings.

Kuphika

Sambani kabichi bwino. Kenako chotsani tsinde ndikudula mutu kuti ukhale woonda. Ikani kabichi mu mbale yayikulu ndikawaza ndi masipuni awiri amchere.

Pukutirani pang'ono kabichi ndi mchere. Iyenera kukhala yofewa m'mapangidwe. Siyani kabichi kuyimirira kwa mphindi 15.

Muzimutsuka nyemba zosankhira 2, kudula mbali ziwiri, chotsani njerezo ndi timizere toyera mkati. Kenako dulani mizere yopyapyala kapena ana ang'onoang'ono. Chitani chimodzimodzi ndi tsabola wa belu.

Onetsetsani kuti mwasamba m'manja mokwanira ndipo musakhudze maso anu mutatha kugwira ntchito ndi tsabola. Kupanda kutero, amatha kuoneka ngati zowawa komanso zoyaka. Chovala cha capantin ndi chomwe chimayambitsa izi.

Tsopano muyenera kusenda anyezi ndi adyo ndikudula ang'onoang'ono. Ndikofunikanso kudula chiuno. Mutha kugula yomweyo kudula mu cubes. Patulani.

Tengani poto wokazinga ndi mwachangu mtedza wopanda mafuta kapena mafuta. Sichitenga nthawi yayitali, pafupifupi mphindi zochepa. Fungo la mtedza wokazinga liziwoneka m'mlengalenga, atulutseni kunja kwa poto.

Onjezani mbewu yokazinga, chiuno, chotentha ndi tsabola wa belu ku kabichi ndikusakaniza bwino.

Tengani mbale yaying'ono ndikuyika iyo yogati. Sakanizani bwino ndi mafuta a mtedza ndi viniga mpaka osalala. Tsopano onjezani anyezi ndi adyo. Ikani supuni ziwiri za uchi kapena zotsekemera zomwe mwasankha, nyengo ndi mchere, nthaka ndi tsabola wa cayenne.

Mutha kusakaniza kuvala masaladi pasadakhale kapena kutumiza saladi ndi kuvala muma mbale osiyana. Ngati mukufuna, mutha kutumikiranso saladi ofunda. Ndizokoma kwambiri!