Ugu nwere otutu vitamin na ihe ichota, yabụ a na-ahụta otu n'ime ngwaahịa ndị bụ isi nke menu menu. Ugu bara ezigbo ọgara vitamin C, yabụ ndị ọkachamara na-akwado ya ka ụmụaka mee ka ọ bụrụ ihe mgbochi. Ọzọkwa, akwukwo nri nwere ọnọdụ vitamin t, ekele nke ahụ dị mfe iji wezuga nri dị oke mkpa. Iji efere ugu ga - enyere aka gbochie anaemia, melite ọbara clotting na usoro ngwakọta ọkpụkpụ. Enwere vitamin a, b, d, e, f, pp ke ugu. A na-atụ aro ka ndị na-alụ ọgụ, ebe 100 grams ngwaahịa ahụ nwere naanị 22 kcal.
Ugu ginger ofe
Efrata: 700 g nke ugu purp, 10 g nke ginger, 700 ml - 1 l nke ahihia, 1 ụta isi, 2 cloves nke garlic, mmanụ ihe oriri, mmanụ.
Usoro esi nri: Ugu bee n'ime obere cubes nke otu ha. Eyịm na ginder finely gbue, pịa garlic site na garlic. Ugu, eyịm na ginger apịaji n'ime saucepan ma ọ bụ pan maka achịcha. Nwere ike were ite ụrọ. Wunye inine na mmanụ ma ziga iji gboo ogo 180, ọ dịkarịa ala minit 30. Mgbe ugu dị njikere, nweta ọtụtụ oven, na-agbanwe n'ime blender, na-agbakwunye galik na nnu n'ebe ahụ, wee bido itisa efere na-agbanwe agbanwe. Tupu ị na-eje ozi, gbakwunye na ofe utoojoo ude ma fesaa na elu.
Na 100 ml ofe - 60 kcal
Millet porridge na ugu
Foto: Pixabay.com.cu.
Millet porridge na ugu
Efrata: 100 g nke Phn, 200 gguin anụ ahụ, iko mmiri ara ehi, nnu, shuga.
Usoro esi nri: Ugu na-egbutu, wụsa ya na mmiri ma sie ya ruo ihe dị ka minit 20. Moite gwuru. Jupụta na mmiri. A ga-ewere mmiri na 1: 2 ruru (millet). Ọ ka mma esi nri na saucepan na nnukwu ala, n'okpuru mkpuchi na obere ọkụ. Mgbe ugu dị njikere, na-agbapụ mmiri ma mee ka puree na blender ma ọ bụ nke e ji eme ya. Jikọọ na osisi na ugu, gbakwunye shuga, wụsa mmiri ara ehi, gwakọta nke ọma ma tinye stovu. Nye m oyido ịhapụ nkeji 10-15. Ihe uto ga-adị nro ma ọ bụrụ na porridge ekwesịghị iji mmiri ara ehi jupụta ya, mana ude. I nwekwara ike tinye mkpụrụ osisi, mmanụ a .ụ a mịrị amị.
Na 100 g Kashi - 102 kcal
Ugu casserole na chiiz ụlọ
Foto: Pixabay.com.cu.
Ugu casserole na chiiz ụlọ
Efrata: 600 g ugu Maaty, 600 g
Obi chiiz (9%), 200 g shuga, àkwá 4, nnu, bọta, iko nke utoojoo ude.
Usoro esi nri: Igukpu ahihia n'ime cubes, daa na shuga ma wụsa mmiri ka ekpughere iberibe. Stew ruo mgbe ịdị njikere (oge na-adabere nha nke iberibe - site na nkeji iri na ise). Mee ugu purkin. Obi chiiz ụlọ salted na mix na utoojoo ude. Jikọọ puredi siri na obi. Na-adụ àkwá, na-akpali nke ọma. Ime achịcha. Tinye akwa chiiz-ngwakọta ngwakọta ma tinye oven nke 30-40 nkeji iji kpoo ogo 180.
Na 100 g nke casserole - 150 kcal