7 Kubatsirwa kwaJiló uye Maitiro Ekugadzira

Zvemukati

• Ruzivo rwehutano
• Mashandisiro aungaita Jiló
• Jiló Vinaigrette Recipe
• Jiló Farofa recipe

Jiló akapfuma muzvinhu zvinovaka muviri zvakadai seB mavitamini, magnesium uye flavonoids, izvo zvinounza mabhenefiti ehutano sekuvandudza kugaya uye kudzivirira kupererwa neropa.

Kuti ubvise kuvava kwayo, zano rakanaka nderekuputira jiro mumunyu uye rega mvura yaro idurure nesefa kwemaminitsi makumi matatu. Wobva wageza jilo kuti ubvise munyu wakawandisa uye woomesa nemapepa matauro usati waishandisa.

Kubatsira kwaro kwehutano kunosanganisira:

1. Batsira kuonda, nekuti yakapfuma mumvura uye faibha, izvo zvinowedzera kuguta;
2. Dzivirira matambudziko ekuona, sezvo yakafuma mu vitamini A;
3. Kudzivirira atherosclerosis uye matambudziko emwoyo, sezvo iine flavonoid inodzivirira tsinga dzeropa kubva kumatehwe anonyangadza;
4. Kuvandudza hutano hwemuromo uye kurwisa mweya wakaipa, sezvo iine antibacterial properties;
5. Kudzivirira kupererwa neropa, sezvo iri yakawanda mune iron uye B mavitamini;
6. Kuvandudza kugaya, yekuve yakapfuma mumvura uye faibha, kubatsira kurwisa kupatirwa;
7. Batsira kudzora shuga yeropanekuti ine fiber yakawanda uye yakaderera mumahydrohydrate.

Imwe yega 100 g yejiro ine 38 kcal chete, ichiita sarudzo huru yekushandisa mukurema kwekudya kwekudya. Ona zvimwe gumi zvekudya zvinokubatsira kuti uderedze huremu.

Ruzivo rwehutano

Iyi tafura inotevera inoratidza ruzivo rwehutano kune 100 g yejiló mbishi:

Jilo inogona kuve nyore kuverengerwa mumhando dzinoverengeka dzekugadzirira zvekugadzirira, sezvakaratidzwa pasi apa. Chibereko chine munuhwi unovava unowanzo kanganisirwa semuriwo, nenzira imwecheteyo semadomasi nemazavi. Iye

Mashandisiro aungaita Jiló

Jilo inogona kushandiswa mbishi mumashizha, pamwe nemuto wemonimu kana mumarepepe akabikwa, akagochwa, akachekwa uye pamwe chete neyakagocha.

Jiló Vinaigrette Recipe

Jiló vinaigrette haina munyu unorwadza wechibereko ichi, iri sarudzo huru yekuperekedza nyama dzvuku.

Zvisungo:

• 6 epakati cubed akachekwa jilós
• 1 diced anyanisi
• 2 akachekwa matomatisi
• 1 diki mhiripiri
• 2 garlic clove
• munyu, girini hwema uye vhiniga kuravira
• 1 tablespoon yemafuta emuorivhi
• inopisa muto (kusarudza)

Kugadzirira modhi:

Isa majiro mumacube madiki mumudziyo, vhara nemvura uye wobva wawedzera madonhwe mashoma emonimu kuti usaite browning uchigadzira mimwe miriwo. Dhonza mvura kubva mujiro, wedzera zvese zvinoshandiswa uye wovhara zvakare nemvura, wobva waisa mwaka nemunyu, hwema hwegirini, 3 kusvika ku4 mashupuni evhiniga, 1 kapu yemafuta emuorivhi uye 1 yetea yeti pepper muto (sarudzo)

Jiló Farofa recipe

Zvisungo:

• 6 akachekwa majiro akachekwa
• 1 hanyanisi yakatemwa
• 3 mavhavha egariki
• 3 mazai
• 1 mukombe weupfu wemufarinya
• 2 tablespoons emafuta emuorivhi
• girini hwema, munyu uye mhiripiri kuravira

Kugadzirira modhi:

Sungai hanyanisi yakachekwa negariki mumafuta emuorivhi. Kana hanyanisi ikava pachena, wedzera majiro uye saute. Wobva wawedzera mazai, wedzera munyu, hwema hwegirini uye mhiripiri (sarudzo). Kana mazai abikwa, dzima moto uye uwedzere hupfu hwakakangwa hwemanyowa, uchivhenganisa zvese.