Green, tsvuku uye yero mhiripiri: makomborero uye mabikirwo

Zvemukati

• Ndezvipi zvinobatsira
• Maitiro ekunakidzwa nezvakanakira zvizere
• Ruzivo rwehutano
• Mapepa ane chili
• 1. Chiri mhiripiri
• 2. Pepper muto

Mhiripiri vane hwema hwakanyanya, hunogona kudyiwa husina kubikwa, kubikwa kana kugochwa, zvine mutsindo, uye zvinonzi nesainziCapsicum annuum. Iko kune yero, girini, tsvuku, orenji kana pepuru mhiripiri, uye ruvara rwechibereko rune simba pane hwema uye hwema, asi zvese zvinonhuwirira uye zvakanaka kwazvo paganda, kutenderera, uye kunatsiridza kudya kwakaringana uye kwakasiyana.

Muriwo uyu une mavitamini A, C, B mavitamini nemamineral akawanda, uye ine antioxidant uye anti-kukwegura zvivakwa, uye zvimwe zvakanaka zvehutano.

Ndezvipi zvinobatsira

Mamwe mabhenefiti akakoshesa echili ndeaya:

• Inosimbisa immune system, nekuda kwechimiro chayo mune antioxidants, iyo inorwisa mahara radicals;
• Iyo ine anti-kuchembera chiito, nekuda kweiyo antioxidants uye mavitamini eiyo B yakaoma, yakakosha mukukura kwesero nekuvandudza. Uye zvakare, vhitamini C inobatsirawo pakuumbwa kwe collagen .;
• Inobatsira mukutora kwesimbi, nekuda kwekuvapo kwevhitamini C;
• Inobatsira mukuchengetedza kwemapfupa uye mazino ane hutano, nekuti iine calcium mukuumbwa;
• Inobatsira mukuchengetedzwa kwechiratidzo chine hutano, nekuda kwechimiro muvhitamini A naC.

Uye zvakare, mhiripiri zvakare chikafu chihombe kusanganisa mukurema kwekudya, sezvo vaine mashoma macalorie uye anobatsira kuchengetedza kuguta.

Maitiro ekunakidzwa nezvakanakira zvizere

Mhiripiri inofanirwa kurema, iine gunde rakasvibira uye rine hutano uye ganda rinofanira kuve rakapfava, rakasimba uye risina kuunyana, richidzivirira idzo dzine matinji kana mavara matema. Nzira yakanaka yekuchengetedza mhiripiri iri muhomwe yepurasitiki, mufiriji, isina kuwacha.

Kuti utore mukana wemafuta-akanyungudika carotenoids ari mune yavo chimiro, anogona kumedzwa akarungwa nemafuta emuorivhi, ayo anofambisa kutakura kwavo mumuviri wese uye anovandudza yavo yekumwa.

Ruzivo rwehutano

Iyi tafura inotevera inoratidza kuumbwa kwehutano hwe100 g yero mhiripiri, girini kana tsvuku.

Kuti uchengetedze hunhu hwakanaka hwehiripiri, inofanirwa kudyiwa mbishi, zvisinei, kunyangwe yakabikwa, inoramba ichipa mabhenefiti ehutano.

Mapepa ane chili

Mhiripiri inogona kushandiswa mukugadzirira akasiyana mabikirwo, senge masobho, masaladi nemajusi, kana kushandiswa zvakapfava. Mimwe mienzaniso yechili mapepa ndeaya:

1. Chiri mhiripiri

Iyo yakakangwa pepper recipe inogona kugadzirirwa seinotevera:

Zvinoshandiswa

• 140 g yemupunga wakasviba;
• 4 mhiripiri yevara raunosarudza;
• 2 tablespoons emafuta emuorivhi;
• 1 clove yegariki minced;
• 4 anyanisi akachekwa;
• 1 dzinde rakatemwa celery;
• 3 tablespoons akachekwa walnuts;
• 2 matomatisi akachekwa uye akachekwa;
• 1 tablespoon yemurosi;
• 50 g yemazambiringa akaomeswa;
• 4 maspuni e grated chizi;
• 2 mashupuni ebasil nyowani;
• Munyu uye mhiripiri kuravira.

Kugadzirira modhi

Preheat oven kusvika 180 ºC uye bika mupunga mumudziyo nemvura yakarungwa nemunyu, kwemaminitsi angangoita makumi matatu nemashanu, uye wedzera kupera kumagumo. Zvichakadaro, nebanga, cheka chikamu chepamusoro chemhiripiri, bvisa mhodzi, woisa mativi ese mumvura irikufashaira, kwemaminetsi maviri uye bvisa pamagumo uye unyura zvakanaka.

Wobva wapisa hafu yemafuta mugango hombe uye sunga gariki uye hanyanisi, uchikurudzira kwemaminetsi matatu. Wobva wawedzera iyo celery, nzungu, matomatisi, ndimu muto uye mazambiringa akaomeswa, sveta kwemimwe maminetsi mashanu. Bvisa kubva pamoto uye sanganisa mupunga, chizi, basil rakachekwa, munyu uye mhiripiri.

Chekupedzisira, unogona kuisa mhiripiri nemusanganiswa wekare woisa mutirayiti yeovheni, kufukidza nemisoro, mwaka nemafuta asara, isa aruminiyamu pepi kumusoro uye ubike muchoto kwemaminetsi makumi mashanu nemashanu.

2. Pepper muto

Kugadzirira muto wepepuru, zvinodikanwa:

Zvinoshandiswa

• 1 isina mhiripiri tsvuku;
• 2 karoti;
• Hafu mbatata;
• 1 teaspoon yesesame.

Kugadzirira modhi

Bvisa muto we mhiripiri, makarotsi uye mbatatisi, ndokurova nesame. Unogona kuiisa mufiriji.