Nyemba pa mbale: nyemba

Chakumapeto kwa kasupe, imodzi mwa mawu otchuka kwambiri ophikira ndi "momwe mungaphike nyemba zobiriwira". N’zosadabwitsa kuti pa nthawi imeneyi, khola lililonse lili ndi matumba a nyemba. Momwe mungaphike, momwe mungaphatikizire, momwe mungasungire?

/ mayeso.

Nyemba ndi nyemba zokhala ndi mapuloteni ambiri komanso kupatsidwa folic acid. Chifukwa cha kuchuluka kwa mapuloteni ndi fiber, nyemba zimapereka kumverera kwa kukhuta kwa nthawi yaitali. Amayamikiridwa kwambiri ndi anthu omwe, pazifukwa zosiyanasiyana, samadya mapuloteni a nyama. Chifukwa cha kuchuluka kwa vitamini B12 ndi kupatsidwa folic acid, kumwa kumakhudza dongosolo la mtima. Kupatula ubwino wosakayikitsa pa thanzi, nyemba ndi zokoma chabe. Ma nyemba atsopano amatha kudyedwa yaiwisi (koma musapitirire, chifukwa ndi nyemba ndipo zimakhala zolemetsa kwambiri m'matumbo).

Nyemba, monga nyemba zina, zingathandizenso kufotokozera favism, i.e. matenda a nyemba. Ndi matenda a chibadwa omwe amatsogolera ku hemolytic anemia ndipo, nthawi zambiri, imfa. Kawirikawiri zizindikiro zoyamba ndizopweteka kwambiri m'mimba, kupweteka kwa mutu ndi kusanza - zimawonekera mutadya osati nyemba, komanso nyemba zobiriwira, nandolo kapena nandolo. Ndi chifukwa cha kukondera kumeneku komwe ena amadana ndi kukoma kwa nyemba amati ndi poizoni wobiriwira. Matendawa ndi osowa, ku Poland anthu zikwizikwi amadwala, kotero pali mwayi woti mugwiritse ntchito mosangalala malamulo otsatirawa.

Kodi kuphika chingwe nyemba?

Nthawi zambiri timagula nyemba m'matumba apulasitiki - umu ndi momwe amagulitsira pamashelefu. Ndikoyenera kutchera khutu ngati masamba asokonekera (mphuno yomwe imangonunkhiza zomwe zili m'thumba imatha kutipulumutsa ku kutaya ma zloty angapo mu zinyalala). Gulani nyemba mwachindunji kwa mlimi ngati kuli kotheka. Ndikudziwa kuti kwa anthu ambiri izi nzosatheka. Ngati mulibe mwayi wopeza masamba oterowo, ingoyang'anani mosamala zomwe zili mu phukusi ndikusankha zitsanzo zokongola kwambiri pa counter.

Wiritsani nyemba zobiriwira m'madzi otentha opanda mchere pang'ono. Ndi bwino kuthira madzi ambiri mu poto, kuwonjezera mchere ndikuyesera. Iyenera kulawa ngati madzi amchere amchere. Onjezani nyemba, kuphika kwa mphindi zitatu, kukhetsa ndikuyika mwachangu m'mbale yamadzi ozizira. Izi zipangitsa kuti zikhale zolimba. Mukhozanso kutentha nyemba kwa mphindi zinayi. Pankhaniyi, ndi bwinonso kuika mu mbale ya madzi oundana kwa mphindi zingapo kuti asiye kuphika. Pendani nyemba zophikidwa ndikuzidya nthawi yomweyo kapena kuwonjezera pazakudya zanu.

Saladi ya nyemba - kudzoza pang'ono

Saladi ndi nyemba, Zakudyazi ndi feta

Kupanga:

• 200 g pasta
• 1 chikho nyemba
• 70 g mtanda
• 1 mandimu
• avocado watsopano
• Mint yatsopano kapena basil

Nyemba ndizofunika kwambiri pa saladi. Zimamveka bwino mu pasta ndi feta saladi. Ndi zokwanira kuphika 200 g pasitala (mukhozanso m'malo ngale balere kapena mapira), kuwonjezera 1 chikho cha yophika, ozizira ndi peeled chakudya nyemba, 70 g wa akanadulidwa tchizi, kuwaza ndi supuni 1 ya mandimu. ndi kuwaza ndi basil watsopano kapena timbewu. Zimakomanso kwambiri ndi mapeyala atsopano ndi tomato wamitundumitundu wodulidwa pakati. Saladi ikhoza kupangidwa pasadakhale ndikusungidwa mufiriji. Zabwino kwa lunchbox.

saladi yosavuta ya nyemba

Kupanga:

• 500 g nyemba
• 3 tbsp mafuta a maolivi
• 1 mandimu
• 1 clove wa adyo
• 1 nkhaka zobiriwira
• 200 g mchere
• katsabola/parsley/mint

Njira yosavuta ya saladi ya nyemba ndi yokoma. Sakanizani 500 g nyemba zophikidwa ndi zosenda ndi supuni 3 za mafuta a azitona, supuni 1 1/2 ya mandimu, clove wa adyo, nkhaka yobiriwira, 1 g wa feta cheese wodulidwa ndi katsabola wodulidwa pang'ono, parsley ndi timbewu tonunkhira. Sakanizani zonse, kusiya kwa mphindi 1 musanayambe kutumikira. Inde, tikhoza kulemeretsa saladi ndi pasitala ndikupeza chakudya chokoma.

Saladi ndi mazira ndi nyemba

Kupanga:

• 200 g nyemba
• Mazira a 2
• Supuni 3 za sandwich tchizi
• 4 magawo a mkate
• 1 mandimu
• Mayonesi
• 1 chikho sipinachi
• Parsley / timbewu

Nyemba zimakomanso ndi mazira. Saladi ya dzira ndi nyemba ndi yabwino, koma imakonda kwambiri mkate wokazinga.

Kodi tikufuna chiyani? 200 g yophika nyemba, 2 zovuta yophika mazira, 3 supuni sangweji tchizi (makamaka ndi horseradish), 4 magawo a dziko mkate, ndimu, mayonesi ndi zitsamba. Tiyeni tiyambe ndi mayonesi: sakanizani supuni 4 za mayonesi ndi supuni 1 ya mandimu ndi katsabola kakang'ono ka parsley kapena coriander. Timaphika mkate mu uvuni kapena toaster. Kupaka mafuta ndi tchizi, kuika magawo a olimbika yophika mazira pa izo, mafuta ndi mayonesi ndi zitsamba ndi kuwaza ndi zobiriwira nyemba. Timadya ndi mphanda ndi mpeni.

Kodi mungasinthe bwanji kukhala saladi? M'njira yosavuta. Timafuna mkate wakale kapena wakale. Dulani zidutswa zitatu za mkate ndikuziyika mu mbale. Onjezani chikho chimodzi chotsuka ndi kuuma masamba a sipinachi, makapu 3 nyemba zophika, mazira awiri owiritsa mwamphamvu ndikuduladula. Thirani zonse ndi supuni 1 za madzi a mandimu ndikuwonjezera supuni 2 za yogurt yachilengedwe yosakaniza ndi parsley watsopano (kapena timbewu tonunkhira).

Titha kuwonjezera feta, mozzarella, mtedza womwe mumakonda ndi nkhaka zobiriwira - iyi ndi imodzi mwama saladi omwe mutha kuyesa nawo ndipo zotsatira zake zimakhala zabwino kwambiri.

Phala la nyemba - za masangweji ndi dumplings

nyemba hummus

Kupanga:

• 400 g nyemba
• tahini sesame phala
• adyo
• Lemon
• mafuta a azitona
• Gulu la Rubber
• nthangala za sesame

Nyemba ndizofunikira kwambiri pakufalikira ndi hummus. Tiyeni tiyambe ndi kuphika ndi kuyeretsa nyemba. Simungathe kuchita popanda izo. Ngati tikufuna kupanga hummus ya nyemba, tifunika tahini sesame phala, adyo, mandimu, mafuta a azitona, chitowe ndi nthangala za sesame.

 Sakanizani 400 g nyemba zobiriwira ndi blender mpaka yosalala ndi supuni 5 za tahini, 5 supuni ya mafuta, wosweka adyo clove, supuni 1 ya mandimu, supuni 1 ya chitowe. Nyengo ndi mchere ngati kuli kofunikira. Ikani mu mbale, perekani mafuta a azitona ndikuwaza ndi nthangala za sesame.

Msuzi wa bean curd

Kupanga:

• 300 g nyemba
• 200 g curd
• 1 clove wa adyo
• 1 mandimu
• Green anyezi / timbewu

Phala lina la nyemba ndi phala la kanyumba. Sakanizani 300 g yophika yotakata nyemba ndi 200 g kanyumba tchizi, 1 adyo clove, supuni 1 mchere ndi supuni 1 mwatsopano grated ndimu zest. Timasakaniza zonse. Tikhoza kuwonjezera supuni ya anyezi wobiriwira kapena timbewu tonunkhira pa pasitala yomalizidwa. Pasitala iyi ndi yabwino kwambiri kudzaza dumplings.

nyemba msuzi

Kupanga:

• 500 g nyemba
• 2 nyengo
• 1 mbatata
• Kaloti 1
• chidutswa cha udzu winawake
• 1 parsley
• 500 ml masamba / mbalame msuzi
• Supuni 1 nkhaka
• Coriander / parsley
• mafuta a azitona

Nyemba zimatha kuphikidwa ngati nyemba, kapena kuziphika ndikuzipukuta, kuwonjezeredwa ku supu yamasamba kapena msuzi wa masika wa balere. Komabe, njira yopangira supu yabwino kwambiri ya nyemba imachokera ku Morocco. Choyamba, ndithudi, wiritsani, ozizira ndi peel 500 g wa nyemba zobiriwira. Kenaka yikani nyemba zobiriwira, 2 leeks odulidwa, 1 mbatata, 1 karoti, kagawo kakang'ono ka udzu winawake, ndi parsley mumphika. Thirani 500 ml masamba kapena masamba a mbalame ndikuwonjezera supuni imodzi yamchere ndi supuni imodzi ya turmeric. Kuphika pa moto wochepa kwa pafupi mphindi 1. Kumapeto kwa kuphika, onjezerani ochepa a cilantro odulidwa ndi parsley ku supu. Sakanizani supu mpaka yosalala. Nyengo ndi mchere kuti mulawe. Kutumikira ndi mafuta a azitona, owazidwa ndi mbewu zakuda za chitowe ndi madontho angapo a mandimu.

Cutlets ndi bobu

Zosakaniza:

• 500 g nyemba
• Gulu la Rubber
• Coriander pansi
• 2 cloves wa adyo
• 2 mbatata
• mpukutu wa tirigu
• 1 dzira (ngati mukufuna)

Nyemba ndi zabwino kwa chops - ndizokoma makamaka zotsatiridwa ndi zonunkhira, zomwe nthawi zambiri zimawonjezeredwa ku falafel. Sakanizani 500 magalamu owiritsa, oziziritsidwa ndi kusenda nyemba ndi supuni ya tiyi ya 3/4 chitowe, 3/4 supuni ya tiyi ya coriander, supuni 1 ya mchere, 2 adyo cloves woponderezedwa, 2 mbatata yophika, mpukutu woviikidwa m'madzi kapena msuzi, ndi dzira limodzi. (Dzila likhoza kusiyidwa.) Ndi bwino kuyika zosakaniza zonse mu mbale ya blender ndikusintha kukhala homogeneous misa. Onjezani 1 zodzaza mbewu za mpendadzuwa ku misa yokonzeka. Pangani ma patties ndi mwachangu mu mafuta. Anatumikira ndi masamba atsopano ndi yophika couscous. Titha kupanganso ma patti akulu ndikuwagwiritsa ntchito ngati gawo la burger wa veggie.

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