Nyenyezi pa mbale - kabichi

Kale ndi kupulumutsa moyo, hipster kuwonjezera pa smoothie wobiriwira pambuyo pa sabata lotanganidwa kwa ena, gwero la kukoma ndi zosiyanasiyana kwa ena. Tiyeni tiwone zosangalatsa zomwe mungaphike kuchokera pamenepo!

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Kodi kabichi ndi chiyani?

Kabichi ndi chomera cha cruciferous, ngakhale chikuwoneka ngati letesi wobiriwira. Komabe, kuluma kumodzi ndikokwanira kudziwa kuti kumakhala ndi kukoma kwa kabichi wambiri komanso kuwawa pang'ono, kukumbukira kukoma kwa Brussels zikumera.

Mofanana ndi masamba onse obiriwira, ali ndi antioxidants, mavitamini C ndi K, calcium ndi potaziyamu. Kale imakhala ndi zotsatira zabwino pakugwira ntchito kwa chiwindi, mtima ndi matumbo. Zopindulitsa zake zonse zimasungidwa mumasamba aiwisi kapena amfupi a blanched (2-3 mphindi). Mwina ndichifukwa chake chakhala chinthu chofunikira kwambiri pazakudya zobiriwira.

Kodi kugula kabichi?

Mpaka zaka zingapo zapitazo, kabichi anali masamba onyozeka. Iye anali kutali ndi udindo wokomedwa ndi maungu kapena nyemba. Zikomo kwambiri chifukwa cha kutchuka kwa anthu omwe amagwiritsa ntchito intaneti komanso zakudya zawo, kuphatikiza zakudya zapanyumba, kale adatenga khitchini ndi masitolo ogulitsa mwachangu.

Tigula kabichi watsopano m'dzinja chifukwa nyengo yake ndi miyezi yozizira. Tikhoza kugula pa masamba kauntala, komanso mu refrigerators m'masitolo mu matumba apulasitiki. Kale nthawi zambiri imakhala pafupi ndi sipinachi ndi mphukira. Ndibwino kuti muzidya mwamsanga - ngati mukufunikira kuzisunga, ndi bwino kuzikulunga munsalu yonyowa pang'ono ndikuyiyika pa shelufu yapansi ya firiji.

Kodi kuphika kabichi?

Kabichi amatha kudyedwa yaiwisi - ingotsuka, iume ngati saladi, chotsani mbali zolimba za phesi, dulani masambawo mzidutswa ndikuwonjezera ku saladi yomwe mumakonda. Muyenera kukumbukira kuti anthu omwe ali ndi matumbo osamva amatha kumva zomwe zimachitika kuchokera ku kabichi yaiwisi monga momwe amachitira kabichi wamba.

Aliyense amene anayesapo kupanga saladi ya kale amadziwa kuti masamba ovuta kwambiri ndi ovuta kwambiri. Kodi mungakonzekere bwanji kabichi mu saladi yofewa? Pali njira yophweka, ndipo muyenera kubwereranso pokonzekera saladi iliyonse ya kabichi - kutikita minofu! Masamba a kabichi amangofunika kusisita kuti akhale ofewa komanso ofewa. Kodi kuchita izo? Mwachidule ikani osambitsidwa ndi zouma kabichi mu mbale, kuwonjezera madzi a 1/2 mandimu ndi ochepa supuni ya mafuta. Ndiye muyenera kutikitala tsamba lililonse ndi manja anu kuti likhale lachifundo. Tsopano masamba ayamba kukhala ofewa, tikhoza kuwonjezera chilichonse chomwe timakonda ku saladi.

saladi kabichi

Saladi yokoma yophukira ndi mapeyala. Itha kutumikiridwa ngati saladi wamba wosakanikirana ndi msuzi, kapena ngati mbale ya saladi yomwe ili m'fasho (ie.

Saladi ndi kabichi ndi peyala - Chinsinsi

Zosakaniza (pa munthu):

• ochepa masamba a kabichi

• ½ peyala
• mtedza wambiri
• 50 magalamu a feta lub gorgonzola
• 1 beets wophika
• Pearl balere / bulgur

Dulani peyala, feta cheese, gorgosol ndi beets. Ikani izo pa mbale kapena kuwasamutsa mu mbale. Kuwaza ndi rasipiberi vinaigrette (sakanizani ochepa raspberries mu blender ndi supuni 1 mpiru, supuni 1 uchi ndi 1/4 chikho mafuta maolivi). Ngati tikufuna mbale yokoma kwambiri, titha kuwonjezera supuni 3 za balere wophika wa ngale kapena bulgur.

 Kuchokera ku umphawi, tikhoza kuwonjezera pasitala, koma ndiye muyenera kudya zonse mwakamodzi. Chimodzi mwa zinthu zabwino kwambiri za kale ndi chakuti sichimafulumira, choncho saladi ya kale ndi yabwino kunyamula ndi kuzizira (mungathe kuziphika kuntchito, kupita nazo ku pikiniki, kapena kuzipanga tsiku lotsatira madzulo) . .

Saladi ndi kabichi ndi broccoli - Chinsinsi

Kupanga:

• Phukusi la masamba a kabichi
• ochepa zouma cranberries
• ma amondi ophwanyidwa
• 1 broccoli
• Kaloti 1
• Chovala cha mandimu:
• XNUMX/XNUMX chikho cha mafuta a azitona
• Supuni 2 madzi a mandimu
• Supuni 1 ya mpiru
• Supuni 1 ya uchi
• Tsina lamchere
• Supuni 1 ya oregano

Saladi imakomanso kwambiri ndi ma amondi odulidwa pafupi ndi kabichi, ma cranberries ouma ochepa, 1/2 chikho chodulidwa broccoli (inde, yaiwisi!), Kaloti 1 grated, ndi 1/4 finely akanadulidwa anyezi wofiira. Sakanizani zosakaniza zonsezi ndi 2 zodzaza manja za kabichi ndikuwaza ndi mandimu kuvala, zomwe zimapereka zonse fungo lotsitsimula.

Cocktails ndi kabichi

Green smoothie, kapena Instagram ndi blog hit, sichinthu choposa masamba a kale osakanikirana ndi madzi, nthawi zambiri apulo ndi mandimu. N’chifukwa chiyani dziko likupenga nawo? Aliyense ankaganiza kuti ndiyo njira yosavuta yodyera masamba obiriwira ambiri. Ma cocktails ena adadzazidwa ndi masamba a sipinachi, ena ndi kabichi. Maapulo, nthochi, chinanazi, sitiroberi, mabulosi abuluu, ndi mabulosi abuluu anawonjezeredwa ku blender kuti awonjezere kukoma. Lamulo lofunika kwambiri kukumbukira ndikuyambitsa malo odyera kwa mphindi 2-3 mpaka masamba atembenuke kukhala osakanikirana. Apo ayi, tidzamva zidutswa zosasangalatsa za zimayambira ndi masamba pansi pa mano athu. Onjezani mbewu za chia kapena fulakesi ku green smoothie, zomwe zingathandize kugaya ndikutsitsa matumbo pang'ono.

Tiyeneranso kukumbukira kuti thupi, osati kuzolowera kuchuluka kwa kabichi, akhoza kupanduka pang'ono ndi kutichitira ndi kudzimbidwa. Njira yaying'ono - kugwedeza tsiku lililonse kapena magawo ang'onoang'ono tsiku lililonse - ithandizadi. Anthu ambiri atenga ma shakes ngati chakumwa cholowa m'malo mwa madzi ndipo adawona kudzikundikira kwawo m'malo mwa zomwe amafunikira pakutaya ma centimita.

Chodyeracho chiyenera kutengedwa ngati chakudya chamadzimadzi - chimakhala ndi shuga wambiri ngati muwonjezera zipatso (ndipo amatero, chifukwa kabichiyo sichimakoma kwambiri). Ichi ndichifukwa chake malo ogulitsira ndi njira yabwino yopangira chakudya cham'mawa chachiwiri kapena chakudya chamasana chathanzi.

Kabichi Cocktail - Chinsinsi

Kupanga:

• gulu la masamba a kabichi
• ½ mandimu/ mandimu
• ½ peyala
• nthochi
• mbewu ya fulakesi
• galasi la chinanazi chodulidwa
• Zipatso zomwe mumakonda: blueberries/strawberries blueberries

Ikani masamba otsuka otsuka, madzi a 1/2 mandimu, 1/2 avocado, nthochi 1, 1/2 apulo, ndi supuni 1 ya flaxseed mu mbale ya blender. Timasakaniza zonse mu homogeneous misa. Kabichi wosakaniza ndi chinanazi chatsopano amakomanso kwambiri (2 zodzaza manja za kabichi, madzi a mandimu pang'ono, kapu ya chinanazi chodulidwa mwatsopano).

Chia kapena mbewu zitha kuwonjezeredwa ku malo ogulitsira ngati awa kuti athandizire matumbo. M'malo mwake, titha kuwonjezera mabulosi abulu, sitiroberi, mabulosi abulu ku malo ogulitsira - zipatso zomwe tili nazo.

Kuonjezera nthochi kumapangitsa kuti smoothie ikhale yokoma, madzi a apulo adzapatsa kukoma, monga chinanazi. Ndimu kapena mandimu amathandizira kuchotsa kuwawa pang'ono kwa kabichi.

Kodi kuphika tchipisi kabichi?

Tchipisi za Kale ndi njira yabwino yosinthira tchipisi tapakiti. Amakwaniritsa kufunika kotafuna chinthu chamchere. Monga tchipisi ta nkhuku, tchipisi ta kale sichidzalowa m'malo mwa mbatata yokazinga. Iwo akhoza kungosintha reflex kuti afikire chinachake crunchy (Sindikulemba izi kuti ndilepheretse aliyense kuwapanga iwo, koma kumvetsa kuti izi sizofanana ndi mbatata).

Konzani tchipisi ta kabichi kuchokera kumasamba otsuka ndi owumitsidwa bwino. Izi ndizofunikira - masamba onyowa mu uvuni amawira m'malo mokhala crispy. Timadula mbali zolimba za masamba ndikuzing'amba mu tiziduswa tating'ono. Awasisite ndi mafuta a azitona. Tikhoza kuwonjezera 1/2 supuni ya tiyi ya tsabola wakuda kapena cayenne kapena 1/2 supuni ya supuni ya chitowe kapena adyo wouma ku mafuta. Pakani masamba ndi zonunkhira ndi mafuta. Konzani pa pepala lophika kuti apange wosanjikiza umodzi. Kuphika kwa kotala la ola pa madigiri 110 Celsius. Yendetsani ndikuphika kwa mphindi 5 (ndikoyenera kuyang'ana ngati masamba ayamba kale kupendekera komanso ofiirira pang'ono, chifukwa amatha kuwotcha). Timawatulutsa mu uvuni, kuwalola kuti azizizira kwa mphindi 10 ndikudya nthawi yomweyo.

Kabichi Pesto - Chinsinsi

Kupanga:

• 2 makapu kabichi masamba
• XNUMX/XNUMX chikho cha mafuta a azitona
• 2 supuni ya mtedza
• 2 cloves wa adyo
• Supuni 2 madzi a mandimu
• 50 g wa grated Parmesan tchizi
• ½ supuni ya tiyi ya mchere

Kale, monga masamba a basil kapena sipinachi, angagwiritsidwe ntchito kupanga pesto. Ndikokwanira kutsuka makapu 2 a masamba, kuchotsa zolimba ndikuziponya mu mbale ya blender. Onjezani zomwe zili pamwambapa ndikusakaniza zonse mpaka zosalala. Ngati mukufuna kupanga vegan pesto, onjezerani supuni 1 ya yisiti ya yisiti m'malo mwa tchizi ta Parmesan. Kutumikira pesto ndi Zakudyazi kapena croutons. Zimakoma kwambiri ndi tsabola pang'ono owazidwa tahini (ie phala la sesame).

Zolemba zambiri za Starring on a Plate zingapezeke pa AvtoTachki Pasje mu gawo la Culinary.

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