Isipinashi
Lolu tshani oluphansi lwekhalori lungu-100 g we-23 KCAL kuphela, kepha luwusizo kakhulu. Uma udla cishe i-150 g yesipinashi, ungaqinisekisa ngokuphelele izinga lansuku zonke le-iron, amavithamini a, k, beta-carotene. Kukhona esiswingeshi ku, pp, e, n, potassium, calcium, ascorbic acid, selenium nezinye izinto zokulandela umkhondo.
Umhlobiso wentwasahlobo
Izithako: I-500 g yesipinashi, ibhotela, ukhilimu, usawoti, upelepele, i-nutmeg.
Indlela yokupheka: Amaqabunga e-Spinach ahlanza ithawula lephepha elinempilo nelomile. Ncibilikisa ibhotela epanini. Yabelana ngesipinashi. Lapho nje amaqabunga eqala ukuvuma, uthele ukhilimu othile. Govuza, usawoti, upelepele, engeza i-nutmeg. Esicelweni, indishi eseceleni ingafafazwa ngoshizi oqinile.
Isipinashi esivulekile pie
Izithako: Ukukhukhumeza inhlama engapheli, ama-400 g wesipinashi, amaqanda ama-2, ama-100 g ushizi oqinile, uwoyela womnqumo, inkomishi eyodwa yobisi, usawoti.
Indlela yokupheka: Ukuhlolwa kweshidi lokuhlola ngaphezulu kwefomu lokubhaka. Ufulawa wezikhukhula ubeke inhlama ukuze ikhekhe lalingamaphethelo aphezulu. Amaqanda ashaywa ngo-200 ml ubisi. Lahla amaqabunga esipinashi, amaqanda ngobisi bese engeza ama-3 tbsp. l. Amafutha e-Olive. Usawoti. Ukuqala uthele kuphayi. Kusuka ngenhla kufafazwe ushizi ogayiwe. Beka imizuzu engama-40 kuhhavini, ufudunyeze ngamadigri ayi-180.
Isipinashi esivulekile pie
Photo: Pixabay.com/Ru.
Ikhefu
Lesi sitshalo siwusizo ikakhulukazi ku-Ephreli-Meyi. Inamavithamini C amaningi (100 g acishe abe ngu-100 ml), amavithamini a, b, amafutha abalulekile futhi okubaluleke kakhulu - i-lysozyme, ebhekwa njenge-antibootic yemvelo.
Ushizi we-chasta nge-rough
Izithako: I-150 g yoshizi oqinile, amaqanda ama-2, ½ ugongolo lwe-cerema, ukhilimu omuncu, imayonnaise, usawoti, upelepele.
Indlela yokupheka: Amaqanda angenalutho. I-Abyme yaqunywa kahle futhi igaya ngosawoti ukuze avumele ujusi. Gqoka ushizi ku-grater engajulile. Ukhilimu omuncu uxutshwe nge imayonnaise. Zonke izithako zixhunyiwe, usawoti kanye nopelepele.
Ushizi we-chasta nge-rough
Photo: Pixabay.com/Ru.
Isaladi nge-cerema
Izithako: Inqwaba ye-abrade, ukhukhamba ama-2, amaqanda ama-2 abilisiwe abilisiwe, ukhilimu omuncu, amahlumela amaningana e-parsley, usawoti.
Indlela yokupheka: Isikhulu, amaqanda asikiwe, ukhukhamba - izindandatho zesigamu. Konke ukuxhuma, usawoti, gcwalisa ukhilimu omuncu bese ufafaza nge-parsley.