Inkanyezi epuletini: ubhontshisi

Ekupheleni kwentwasahlobo, enye yemigomo ethandwa kakhulu yokupheka nakanjani "ukupheka ubhontshisi obuluhlaza". Akumangalisi-ke, njengoba ngalesi sikhathi sonyaka zonke izitolo zigcwele amasaka kabhontshisi. Ungayipheka kanjani, yini ongayihlanganisa nayo, ungayigcina kanjani?

/ ukuhlolwa.

Ubhontshisi yimifino enothe ngamaprotheni kanye ne-folic acid. Ngenxa yokuqukethwe kwawo kwamaprotheni amaningi kanye ne-fiber, ubhontshisi unikeza umuzwa wokusutha isikhathi eside. Yaziswa kakhulu abantu abathi, ngenxa yezizathu ezahlukahlukene, bangadli amaprotheni ezilwane. Ngenxa yokuqukethwe okuphezulu kwevithamini B12 ne-folic acid, ukusetshenziswa kuthinta uhlelo lwenhliziyo nemithambo yegazi. Ngaphandle kwezinzuzo zezempilo ezingangabazeki, ubhontshisi umane umnandi. Ama-pods amasha kakhulu angadliwa eluhlaza (kodwa ungawasebenzisi ngokweqile, ngoba ayimifino futhi angakhokhisa kancane amathumbu).

Ubhontshisi, njengamanye ama-legumes, nawo angafaka isandla ekudalulweni kwe-favism, i.e. izifo zikabhontshisi. Kuyisifo sofuzo esiholela ku-anemia ye-hemolytic futhi, ezimweni ezimbi kakhulu, ukufa. Ngokuvamile izimpawu zokuqala ubuhlungu besisu obunzima, ubuhlungu bekhanda nokuhlanza - zivela ngemva kokudla hhayi ubhontshisi kuphela, kodwa nobhontshisi obuluhlaza, uphizi noma ama-chickpeas. Kungenxa yalokhu kukhetha abanye ubhontshisi abazonda ukunambitheka kukabhontshisi bathi uwubuthi obuluhlaza. Lesi sifo asivamile neze, ePoland zonke izinkulungwane zabantu zihlushwa yiso, ngakho-ke kukhona ithuba elihle lokuthi uzokujabulela ukusebenzisa le mithetho elandelayo.

Indlela yokupheka ubhontshisi wezintambo?

Sivamise ukuthenga ubhontshisi kumapulasitiki - yindlela athengiswa ngayo emashalofini. Kuyafaneleka ukunaka ukuthi imifino ihambe kabi yini (ikhala elidonsa kalula okuqukethwe kwesikhwama lingasisindisa ekulahleni ama-zloty ambalwa kudoti). Thenga ubhontshisi ngqo kumlimi noma nini lapho kungenzeka. Ngiyazi ukuthi kubantu abaningi lokhu akulona iqiniso. Uma ungakwazi ukufinyelela imifino enjalo, vele uhlole ngokucophelela okuqukethwe kwephakheji bese ukhetha ama-specimens amahle kakhulu ku-counter.

Bilisa ubhontshisi oluhlaza emanzini abilayo anosawoti omncane. Kungcono ukuthela amanzi amaningi epanini, engeza usawoti bese uzama. Kufanele kunambitheke njengamanzi olwandle anosawoti. Faka ubhontshisi, upheke imizuzu engu-3, ​​ukhiphe bese ufaka ngokushesha endishini yamanzi abandayo. Lokhu kuzoyigcina iqinile. Ungakwazi futhi ukutshisa ubhontshisi cishe imizuzu emi-4. Kulesi simo, kufanelekile futhi ukuyibeka endishini yamanzi e-ice imizuzu embalwa ukumisa inqubo yokupheka. Hlanza ubhontshisi ophekiwe futhi uwudle ngokushesha noma wengeze ekudleni kwakho.

Isaladi yebhontshisi - ugqozi oluncane

Isaladi nobhontshisi, ama-noodle kanye ne-feta

Izithako:

• 200 g pasta
• 1 inkomishi kabhontshisi
• 70 g inqwaba
• I-1 lemon
• ukwatapheya omusha
• I-mint entsha noma i-basil

Ubhontshisi uyisithako esihle samasaladi. Inambitheka kahle ku-pasta kanye nesaladi ye-feta. Kwanele ukupheka i-200 g ye-pasta (ungashintsha futhi ibhali le-pearl noma i-millet), engeza 1 inkomishi yefolishi ephekiwe, epholile futhi ehlutshiwe, 70 g ushizi oqoshiwe, ufafaze isipuni esingu-1 sikalamula. bese ufafaza nge-basil entsha noma i-mint. Iphinde ibe mnandi ngokwatapheya omusha kanye notamatisi we-cherry omibalabala osikwe phakathi. Isaladi ingenziwa ngaphambi kwesikhathi futhi igcinwe esiqandisini. Iphelele ku-lunchbox.

isaladi kabhontshisi elula

Izithako:

• 500 g ubhontshisi
• 3 wezipuni zamafutha omnqumo
• I-1 lemon
• I-1 clove yegalikhi
• 1 ikhukhamba eluhlaza
• 200 g inqwaba
• dill/parsley/mint

Inguqulo elula yesaladi kabhontshisi nayo imnandi. Hlanganisa u-500 g kabhontshisi ophekiwe nohlutshiwe nezipuni ezi-3 zamafutha e-olive, 1 1/2 wezipuni zejusi kalamula, i-clove yegalikhi engu-1, ikhukhamba eliluhlaza elidayiwe, 1 g we-feta cheese eqoshiwe nedlanzana le-dill eqoshiwe, iparsley ne-mint. Hlanganisa konke, shiya okungenani imizuzu engu-200 ngaphambi kokuphakela. Yiqiniso, singacebisa isaladi nge-pasta futhi sithole ukudla okunomsoco.

Isaladi namaqanda nobhontshisi

Izithako:

• 200 g ubhontshisi
• Amaqanda e-2
• 3 wezipuni sandwich ushizi
• 4 izingcezu zesinkwa
• I-1 lemon
• Imayonnaise
• 1 inkomishi yesipinashi
• I-parsley / i-mint

Ubhontshisi nawo umnandi namaqanda. Isaladi yeqanda nobhontshisi yinhle, kodwa inambitheka kangcono kakhulu esinkwa esithosiwe se-rustic.

Yini esiyidingayo? 200 g ubhontshisi abilisiwe, amaqanda 2 kanzima abilisiwe, 3 wezipuni sandwich ushizi (okungcono nge horseradish), 4 tincetu isinkwa sezwe, lemon, imayonnaise namakhambi. Ake siqale ngemayonnaise: hlanganisa izipuni ezi-4 zemayonnaise ne-1 isipuni sejusi kalamula kanye nesandla se-parsley eqoshiwe noma i-coriander. Sibhaka isinkwa kuhhavini noma ku-toaster. Gcoba ushizi, ubeke izingcezu zamaqanda abilisiwe kuso, gcoba imayonnaise ngamakhambi bese ufafaza ubhontshisi oluhlaza. Sidla ngemfologo nombese.

Indlela yokuyiguqula ibe isaladi? Ngendlela elula. Sidinga isinkwa esidala noma esisetshenzisiwe. Dabula izingcezu ezi-3 zesinkwa zibe izingcezu bese uzifaka endishini. Faka inkomishi eyodwa yamaqabunga esipinashi ahlanziwe futhi omisiwe, izinkomishi ezi-1 zikabhontshisi obilisiwe, amaqanda abilisiwe abilisiwe ama-2 bese uwasika phakathi. Gcoba yonke into ngezipuni ezi-2 zejusi kalamula bese wengeza izipuni ezi-2 zeyogathi yemvelo exutshwe nedlanzana le-parsley entsha (noma i-mint).

Singangeza i-feta, i-mozzarella, amantongomane owathandayo nekhukhamba eliluhlaza - lena enye yalawo masaladi ongayihlola futhi umphumela uba muhle kakhulu.

Inhlama kabhontshisi - yamasemishi namadombolo

ubhontshisi hummus

Izithako:

• 400 g ubhontshisi
• tahini sesame unamathisele
• i-garlic
• I-Lemon
• amafutha omnqumo
• Isisuli
• usesame

Ubhontshisi uyisithako esihle sokusabalalisa kanye ne-hummus. Ake siqale ngokupheka nokuhlanza ubhontshisi. Awukwazi ukwenza ngaphandle kwayo. Uma sifuna ukwenza i-bean hummus, sidinga i-tahini sesame paste, i-garlic, ijusi kalamula, amafutha omnqumo, i-cumin nembewu yesesame.

 Hlanganisa u-400 g kabhontshisi oluhlaza nge-blender kuze kube bushelelezi ngezipuni ezingu-5 ze-tahini, izipuni ezingu-5 zamafutha omnqumo, i-clove yegalikhi echotshoziwe, isipuni esingu-1 sejusi kalamula, isipuni esingu-1 se-cumin. Isizini ngosawoti uma kunesidingo. Faka endishini, ugcobe ngamafutha omnqumo bese ufafaza imbewu yesesame ethosiwe.

Ubhontshisi we-curd unama

Izithako:

• 300 g ubhontshisi
• I-200 g curd
• I-1 clove yegalikhi
• I-1 lemon
• u-anyanisi oluhlaza / i-mint

Enye inhlama kabhontshisi i-cottage cheese paste. Hlanganisa u-300 g ubhontshisi obanzi obilisiwe no-200 g we-cottage shizi, i-clove yegalikhi engu-1, ithisipuni elingu-1 kasawoti kanye ne-1 ithisipuni ye-lemon egayiwe. Sihlanganisa konke. Singafaka isipuni sika-anyanisi oluhlaza oqoshiwe noma i-mint ku-pasta ephelile. Le pasta iwukugcwalisa kahle kakhulu amadombolo.

isobho likabhontshisi

Izithako:

• 500 g ubhontshisi
• 2 izinkathi
• 1 izambane
• I-1 izaqathe
• ucezu lwesilimo esidliwayo esinamagatsha anamanzi
• 1 iparsley
• 500 ml umhluzi wemifino/yezinyoni
• 1 ithisipuni ikhukhamba
• I-coriander / parsley
• amafutha omnqumo

Ubhontshisi ungaphathwa njengobhontshisi, noma umane ubiliswe futhi ucwecwe, wengezwe esobhoni semifino noma inguqulo yasentwasahlobo yesobho lebhali le-pearl. Kodwa-ke, iresiphi yesobho likabhontshisi elingcono kakhulu livela eMorocco. Okokuqala, Yebo, ubilise, epholile futhi ikhasi 500 g of ubhontshisi oluhlaza. Bese ufaka ubhontshisi obuluhlaza, amaliki aqoshiwe angu-2, izambane eli-1, isanqante esi-1, ucezu lwesilimo esidliwayo esinamagatsha anamanzi, neparsley ebhodweni. Thela u-500 ml wemifino noma isitokwe sezinyoni bese wengeza ithisipuni likasawoti kanye nethisipuni elilodwa le-turmeric. Pheka emlilweni omncane cishe imizuzu engama-1. Ekupheleni kokupheka, engeza i-cilantro eqoshiwe ne-parsley esobho. Govuza isobho kuze kube bushelelezi. Isizini ngosawoti ukunambitha. Khonza ngamafutha omnqumo, ufafaze imbewu ye-cumin emnyama namaconsi ambalwa kalamula.

Ama-Cutlets ane-bobu

Izithako:

• 500 g ubhontshisi
• Isisuli
• I-coriander ephansi
• Ama-clove amathathu kagalikhi
• Amazambane e-2
• umqulu kakolweni
• 1 iqanda (uma uthanda)

Ubhontshisi muhle kakhulu kuma-chops - amnandi kakhulu ahambisana nezinongo, ezivame ukungezwa ku-falafel. Hlanganisa u-500 g ubhontshisi obilisiwe, opholile futhi ohlutshiwe ne-3/4 yethisipuni i-cumin, i-3/4 ithisipuni ye-coriander yomhlabathi, ithisipuni elilodwa likasawoti, ama-clove kagalikhi angu-1 acindezelwe emshinini wokunyathelisa, amazambane abilisiwe angu-2, umqulu ocwiliswe emanzini noma umhluzi, kanye neqanda elilodwa. (Iqanda lingashiywa.) Kungcono ukubeka zonke izithako endishini ye-blender bese uphenduka ube yi-homogeneous mass. Engeza izingcezu ezi-2 zembewu ye-sunflower esixukwini esilungisiwe. Yenza ama-patties futhi gazinga emafutheni. Ikhonzwe ngemifino emisha kanye ne-couscous ebilisiwe. Singakwazi futhi ukwenza ama-patties amakhulu futhi siwasebenzisa njengengxenye ye-veggie burger.

Eminye imibhalo evela kuchungechunge lwe-Starring on Plate ingatholakala ku-AvtoTachki Pasje esigabeni seCulinary.