Arepa: chii zvazviri, zvinobatsira uye zvine hutano mapikicha

Zvemukati

• Zvakanakira arepa
• Ruzivo rwehutano
• Recipe yekugadzira arepas
• Zvinoshandiswa
• Kugadzirira modhi
• Hutano arepas anozadza mabikirwo
• 1. Tonga papiada mwenje
• Zvinoshandiswa
• Kugadzirira modhi
• 2. Mazai akatswanyika nemadomasi
• Zvinoshandiswa
• 3. Muriwo
• Zvinoshandiswa
• Kugadzirira modhi

Arepa chikafu chakagadzirwa kubva muhupfu hwechibage hwakatobikwa kana chibage chakaomeswa uye, nekudaro, chikafu chakanakisa chinogona kuverengerwa mukudya kwakasiyana siyana zuva rese, sekudya kwekuseni, masikati kana kudya kwemanheru. Rudzi urwu rwechikafu rwakajairika kuVenezuela neColombia, iri imwe sarudzo yekutsiva chingwa.

Ichi chikafu sosi yakanaka kwazvo yesimba uye, kunyangwe iri makabhohaidhiretsi, inogona kuverengerwa mumenu yezvikafu zvine hutano.

Kuti uwane mabhenefiti akanakisa, mumwe anofanirwa kuyedza kuwedzera ayo fiber zvemukati, achisarudza mafiringi ari mashoma mumafuta uye anosanganisira chikafu chine hutano. Nekudaro, sarudzo yakanaka ndeyekuwedzera oats, mbeu yeflakisi kana mimwewo miriwo yakakoswa, senge makarotsi kana nyoro, kune kamukira.

Ona zvakare kamukira ke tapioca kutsiva chingwa.

Zvakanakira arepa

Iwo mabhenefiti makuru uye zvakanakira kudya mapaap ndeaya:

• Iva nemari yakaderera yesodium, ichiita kuti ive yakanaka kune avo vanoda kudya kwakaderera-munyu;
• Haina gluten, ichizviratidza sesarudzo yakanakisa kune vanhu vane chirwere chechiliac kana kusagadzikana kweguteni;
• Kuva sosi yesimba, nekuti iine huwandu hwakawanda hwe makabhohaidhiretsi;
• Hazvidi kugadzirirwa nemafuta, zvichideredza huwandu hwemafuta;
• Kuva nemicheka, kuve kwakanakira mashandiro emukati;
• Hauna zvemakemikari zvinhu zvakaita sekuchengetedza, dhayi kana zvinonhuwira.

Uye zvakare, arepa chikafu chinoshanduka-shanduka, sezvo chichigona kusanganiswa nekuzadzwa kwakasiyana, kushandira kwekudya kwakasiyana kwezuva, pamwe nezvinodiwa zvakasiyana.

Ruzivo rwehutano

Mune tafura iyi zvinokwanisika kuwana ruzivo rwehutano kune yega yega 100 gramu yeaspa:

Arepas ine yepakati glycemic index uye, nekudaro, inowedzera huwandu hweshuga yeropa zvine mwero. Nechikonzero ichi, chakanakira kuwedzera fiber yayo zvemukati, kuwedzera, kune iyo arepa mashoma, miriwo yakakangwa kana oats, semuenzaniso. Izvi zvekudya mukuwedzera pakuburitsa satiety zvakare zvinobatsira kudzora glucose yeropa.

Kune dzimwe nzvimbo zvichiri kugona kuwana hupfu hwese hwechibage, inova imwe nzira yekugadzirira arepa nenzira ine hutano.

Recipe yekugadzira arepas

Iyo nzira yekugadzira arepas iri nyore, nekuti zvinongodiwa kusanganisa hupfu hwechibage, mvura uye munyu. Zvinokurudzirwa kuti arepa yega yega ine magiramu ari pakati pe60 kusvika 90 uye chakanakira ndechekuti inodyiwa kamwe pazuva.

Arepas dzinogona kuzadzwa nezvikafu zvakapusa, kunge grated chena chizi, asi dzinogona zvakare kuzadzwa nenyama, padzichashandiswa pakudya kwemasikati kana kudya kwemanheru, semuenzaniso.

Zvinoshandiswa

• 1 ¼ mukombe wemvura;
• 1 kapu yezviyo zvakagadzirwa kare;
• 1 (kofi) chipunu chemunyu;
• 1 tablespoon yeoats, flaxseed kana chia (sarudzo);
• Makarotsi akachekwa, beet, mhiripiri kana zucchini (sarudzo).

Kugadzirira modhi

Dururira mvura mumudziyo uye wobva wawedzera munyu, unomutsa, kusvikira wanyungudika zvachose. Ipapo unofanira kuwedzera hupfu hwezviyo zvishoma nezvishoma, uchikurudzira kusvikira wawana hupfu hwakatsetseka. Iyo mukanyiwa inofanira kuzorora kwemaminitsi matatu.

Kana mukanyiwa waoma kana kuoma, unogona kuwedzera imwe mvura. Pane zvinopesana, kana zvikave zvakapfava, unogona kuwedzera imwe furawa.

Chekupedzisira, kamuranisa mukanyiwa muzvikamu zvishanu uye gadzira mabhora madiki, ayo anofanirwa kukamiwa kusvikira wawana madisc anenge gumi masendimita. Kuti ubike iyo arepa, zvinokurudzirwa kuisa pahwendefa resimbi pamusoro pekupisa kwepakati kwemaminitsi mashanu kudivi rega rega, kudzamara vaita brown brown.

Hutano arepas anozadza mabikirwo

Kuzadza maaspas akasiyana siyana mafomu ekuzadza anogona kushandiswa. Mimwe yehutano hwakanyanya ndeiyi:

1. Tonga papiada mwenje

Papiada ndeimwe yemafaketi anozivikanwa muVenezuela neColombia yakagadzirirwa neavocado uye mayonnaise. Nekudaro, kuti ive noutano, mayonnaise inogona kutsiviwa neyakajeka yogati, semuenzaniso.

Zvinoshandiswa

• 1 kg yehuku;
• Pulp yemaviri avocado akaibva;
• 1 yogati yakajeka;
• Onion hanyanisi yakatemwa;
• 1 clove yegariki;
• ½ ndimu;
• Munyu uye mhiripiri kuravira.

Kugadzirira modhi

Isa mvura nepini yemunyu mupani uye uuye kumota. Wobva wawedzera huku kusvika yabika. Bvisai huku uye itai ichidziya. Gura huku kuita zvidimbu zvidiki, kubvisa mapfupa uye ganda.

Kazhinji chisanganiso kana blender, rova ​​pulp yemakotapeya, hanyanisi uye clove yegariki kusvikira yaita bhuru rakafanana. Pakupedzisira, wedzera iyo yakakangwa huku, yogati, ndimu, munyu uye mhiripiri kuravira.

2. Mazai akatswanyika nemadomasi

Ichi ndicho chimwe chezvekuzadzwa chaiko kwemaaspas ayo ari nyore kugadzirira uye hutano.

Zvinoshandiswa

• 1 yakabikwa uye yakatemwa madomasi;
• Onion hanyanisi yakatemwa;
• 4 mitsetse yemhiripiri yakasvibirira;
• 3 mazai;
• Munyu uye mhiripiri kuravira;
• Mafuta echibage.

Kugadzirira modhi

Isa madonhwe mashoma emafuta echibage mugango rekutsvaira uye wobva wawedzera hanyanisi uye mhiripiri, uchisvibisa pamusoro pekupisa kwepakati. Wobva wawedzera madomasi wosanganisa. Wedzera mazai akarohwa, munyu uye mhiripiri kuravira, kusanganisa kusvikira zvanyatsoibva.

3. Muriwo

Kuzadza uku isarudzo huru kune avo vari vezvinomera kana kunyange vegan, sezvo ichi ichigadzirwa kubva mumiriwo, kusanganisa zvigadzirwa zvemhuka.

Zvinoshandiswa

• 100 gramu echives akachekwa;
• 2 matomatisi akaibva uye akachekwa;
• Onion hanyanisi yakatemwa;
• ½ minced gariki;
• 1 pini yekumini;
• 2 mashupuni emafuta emuorivhi, chibage kana mafuta ezuva;
• Munyu uye mhiripiri kuravira.

Kugadzirira modhi

Isa madonhwe mashoma emafuta echibage mupani yekutsvaira uye wobva wawedzera hanyanisi, chives nekumini, zvichibvumira kuti zvisvike pamusoro pemhepo iri pakati. Kana iyo miriwo iri pachena, wedzera tomato uye udzore zvese zvidzokere kumoto kwemimwe maminetsi gumi.

Chekupedzisira, isa munyu uye mhiripiri kuravira, kusanganisa kwemimwe maminetsi gumi kusvikira musanganiswa wasanduka kuita muto wakakora.