Mabhenefiti eZucchini uye Anoshamisa Mapoka

Zvemukati

• Mapepa ane hutano ne zucchini
• 1. Zucchini nemiriwo inotapira uye inovava
• 2. Zukini noodles
• 3. Zucchini uye watercress saladi
• 4. Couscous ne zucchini
• Ruzivo rwehutano hweZucchini

Zucchini muriwo uri nyore kugaya unobatanidza nenyama, huku kana hove uye inowedzera kukosha kwehutano pasina kuwedzera macalorie kune chero chikafu. Uye zvakare, nekuda kwekunaka kwayo kwakapfava inogona kuwedzerwa mu purees, masobho kana sauces.

Zucchini inoshanda zvakanyanya uye inogona kudyiwa nehanyanisi mune saute yakapusa, sezvo chinhu chikuru mumushonga wemuriwo kana chakazara nenyama kana huku uye mamwe mabhenefiti ayo makuru ndeaya:

1. Kubatsira ku kuonda nekusiyanisa chikafu pasina kuwedzera macalorie zvichiita kuti kudya kwacho kunakidze;
2. Zorora kuvimbiswa nekuti kunyangwe hazvo pasina shinda dzakawanda, pane huwandu hwakawanda hwemvura hunodiridza tsvina, zvichirerutsa kufamba kwemukati;
3. Iva we kugaya nyore, izvo zvinoita kuti chive chikafu chakanakisa kune avo vane gastritis kana dyspepsia, semuenzaniso.

Uye zvakare, ruva rayo rinoonekwa seanonaka gourmet iyo inowanzo kupihwa yakakomberedzwa neiyo zucchini pachayo.

Mapepa ane hutano ne zucchini

1. Zucchini nemiriwo inotapira uye inovava

Iyi kamukira isarudzo huru uye ine hutano yekugadzirira kudya kwakasiyana, uko nyama inogona kutsiviwa nemiriwo uye howa.

Zvisungo:

• 2 zucchinis ine peel yakatemwa kuita matete matete;
• 1 tsvuku tsvuku yakatemwa kuita mitsetse;
• 2 yakatswa anyanisi;
• 2 makaroti akachekwa akachekwa kuita matete matete;
• 115 g ye broccoli;
• 115 g yemutsva akachekwa mushwa;
• 115 g ye chard yakatemwa kuita zvidimbu;
• 1 kapu yakachekwa manasheya
• 1 tablespoon yemafuta emuorivhi kana mafuta emiriwo;
• 1 teaspoon pepper muto;
• 1 tablespoon shuga tsvuku;
• 2 maspuniji ehuremu soy muto;
• 1 tablespoon yemupunga vhiniga.

Kugadzirira modhi

Tanga nekupisa mafuta emiriwo mupani hombe yekutsvaira. Wobva waisa hanyanisi pamusoro pekupisa pakati kusvika nyoro. Wobva wawedzera zucchini, broccoli, mhiripiri uye makarotsi uye songa kwemaminetsi matatu kana mana.

Wedzera iyo howa, chard, shuga, soy muto, vhiniga uye pepper muto uye saute kune imwe 3 kana 4 maminetsi. Bvisa kupisa, wedzera nzungu dzakakangwa uye shumira.

2. Zukini noodles

Iyo zucchini yakanakisa yakatemwa kuita mitsetse kutsiva yakajairika pasita mune yekudya yemidziyo kana kana iwe usingakwanise kudya maindasitiri epasta.

Zvinoshandiswa

• 500 g zucchini
• garlic
• hanyanisi
• tomato
• basil
• mafuta
• munyu kuravira
• Parmesan cheese kuvira

Kugadzirira modhi

Cheka zucchini kuitira kuti iite kunge pasita, ine zvidimbu zvakatetepa, sunga anyanisi negariki nemafuta uye usati wasvibisa, wedzera zucchini nemwaka, uye madomasi. Wedzera nezve 100 ml yemvura, vhara iyo pani uye rega itobike kwemaminetsi mashoma. Mushure mekunge mvura yaoma, unogona kuwedzera iyo Parmesan chizi kuravira uye kushumira uchiri kudziya.

Ona zukini noodles nhanho nhanho uye mamwe matipi ekupisa mafuta, mune inotevera vhidhiyo:

3. Zucchini uye watercress saladi

Iyi saladhi isarudzo nyowani uye inonaka, yakanakira mazuva anopisa kana mazuva iwayo kana iwe uchinzwa kuda kudya chinhu chakareruka. Uye zvakare, zvakare iri sarudzo huru yekuperekedza mamwe mabikirwo.

Zvisungo:

• 2 zucchinis ine peel yakatemwa kuita matanda matete;
• 1 bunch nyowani yemvura inoyerera;
• 100 g yemapodhi akachekwa kuita zvidimbu;
• 1 isina mhodzi mhiripiri yakatemwa kuita matete matete;
• 2 sosi yemashanga yakatemwa kuita mitsetse;
• Munyu uye mhiripiri kuravira;
• ¾ mukombe weiyo yogati;
• 1 yakapwanyika garlic clove;
• 2 tablespoons akachekwa mint yakachena.

Kugadzirira modhi:

Kutanga nekubika zucchini uye bhinzi yegirini mupani uye nemvura uye munyu kwemaminitsi gumi kusvika gumi. Mushure mekubika, dhonza miriwo, sukurudza nemvura inotonhorera uye isa mundiro. Gadzirira kupfekedza saladhi nekusanganisa iyo yogati, yakapwanyika garlic uye mint uye sanganisa zvakanaka. Nyaya nemunyu uye mhiripiri kuravira. Chekupedzisira, wedzera iyo watercress, green green uye celery kudiro neiyo zucchini uye bhinzi yegirini nekusanganisa. Dzadza saladhi nekupfekedza uye shumira.

4. Couscous ne zucchini

Iyi iresipi inokurumidza yekugadzirira, inonaka uye yakajeka kwazvo yakanaka yeSvondo masikati.

Zvisungo:

• 280 g akachekwa zucchini;
• 1 diced anyanisi;
• 2 yakapwanyika garlic clove;
• 250 g yemadomasi akachekwa;
• 400 g yemashizha eartichoke akachekwa nepakati;
• hafu yekapu yemukoma;
• ¾ mukombe wenzungu dzakaomeswa;
• 4 mashupuni emashizha ebasil akachekwa;
• 1 tablespoon yemafuta emuorivhi.
• 1 tablespoon yetira;
• Munyu uye mhiripiri kuravira.

Kugadzirira modhi:

Tanga nekubika ma lenti pamusoro pekupisa kwakanyanya kwemaminitsi gumi wobva wavhara uye kubika pamusoro pekupisa kwakaderera kwemimwe maminetsi gumi nemashanu kana kusvika nyoro. Pisa mafuta omuorivhi muhombodo huru uye wobva wawedzera hanyanisi, gariki uye zucchini uye sunga kwemaminitsi gumi. Wobva wawedzera nyanya uye artichoke uye gadzirira imwe maminetsi mashanu.

Birai makapu maviri emvura, bvisa kubva pamoto, wedzera chipunu chebota uye wedzera mukoma. Dhavhara uye rega imire kwemaminitsi gumi. Dhonza ma lenti uye sanganisa necouscous uye wedzera 3 mashupuni ebasil uye mwaka nepepuru. Wedzera miriwo uye usase nezvimwe zvakasara zvebasil.

Naizvozvo, zucchini ndiyo yakanaka miriwo yekuwedzera kune akasiyana mabikirwo, sezvo iine mwenje unonaka unofamba zvakanaka nezvikafu zvakasiyana. Izvo zvakanaka kuti zviwedzerwe pachigadziko chemuto wekusachinjika, mumasadhi kana mune chikafu chevara uye flavour.

Ruzivo rwehutano hweZucchini

Nzira yakanakisa yekuwana ese mabhenefiti ezucchini mune chikafu yakabikwa uye yakasvuurwa, uye yakanakira kuwedzera kune muto kana stew.

Huwandu uhwu huri pa100 g yemazucchini akabikwa ne peel uye zucchini imwe neimwe inorema avhareji ye400 g.