Imikhiqizo yezinyosi iqukethe amaprotheni amaningi nemifino. Ikakhulukazi abathandwa yizitshalo, njengoba ubhontshisi usebenza njengengxenye enhle kakhulu yenyama.
Imikhiqizo yezinyosi - okuhle nokubi
Ngenxa yokuthi ukwakha ubhontshisi kuhlanganisa i-fiber, uhlelo lokugaya umzimba luya ngcono. Ngaphezu kwalokho, le mikhiqizo isekela i-microflora yamathumbu futhi inciphise ingozi yokuvuvukala. Ukuze uthole inzuzo kuphela ekudleni izitshalo, udinga ukulawula ukusetshenziswa kwazo.
Uhlangothi olubi lwezitshalo lungabonakala ukuthi amaprotheni omifino kunzima ukugaya ngomzimba, ngakho-ke kubhekiselwa ekudleni okunzima komzimba. Ngaphezu kwalokho, ubhontshisi bangela ukwanda kwegesi nokwakheka kwamatshe ezinso nezinyosi.
Imifino yesisindo sokulahlekelwa
Izakhamuzi zithi ama-legumes akufanele abe ngaphezu kuka-10% wokudla. Ukuwasebenzisa kuhle kakhulu njengendwangu yecala ukuze inyama, njengalesi simo amaprotheni azoba ngcono kakhulu.
Kukhona izimfihlo ezithile zokupheka izitsha ezivela emasimini okwehla kwesisindo:
- Ukuqedela inqubo yokufanisa, kunconywa ukuthi ugobe ubhontshisi ngaphambi kokupheka amahora amaningana.
- Ungangeze amanzi abandayo ngenkathi upheka.
- Uma iresiphi ihilela ukusetshenziswa kokudla okune-acidic, isibonelo, utamatisi, bese ubangezela ekugcineni kwenqubo.
- Ngaphezu kwalokho, usawoti kufanele wengezwe ekugcineni.
Ukupheka okuvela emasimini okwehla kwesisindo
Lobio ngamakhowe
Izithako:
- ama-champignon - 250 g;
- anyanisi - izicucu ezingu-5;
- i-garlic - amazinyo amathathu;
- ubhontshisi obomvu - into engu-1;
- amantongomane - 50 g;
- amafutha yemifino.
Ukulungiselela:
Ubhontshisi obunwe ngaphambili kufanele bubekwe emlilweni ophansi bese upheka amahora angu-1.5. Amakhomikhali kufanele adutswe zibe izingcezu ezinkulu ngokwanele futhi gazinga kuze kube yilapho kutholakala umqubu omnyama. Bese uwafaka esitsheni bese uhlangana nogarlic oqoshiwe. Ngamafutha afanayo udinga u-anyanisi. Manje kusele ukugaya amantongomane bese uhlangana neminye imikhiqizo eqediwe. Konke, i-lobio ilungile.
I-bean casserole
Izithako:
- i-cottage shiese - 200 g;
- manga - 3 tbsp. izinkezo;
- Kefir - 150 ml;
- ubhontshisi - into eyodwa;
- iqanda - izingcezu ezimbili;
- ibhotela, usawoti.
Ukulungiselela:
Ubhontshisi obomile kumele buphekwe phezu kokushisa okuphansi. I-Manka kumele ixubane ne-kefir futhi ishiye isikhashana ukuzophuza. Amaqanda kumele ahlanganiswe ngokucophelela nosawoti futhi ahlanganiswe ne-cottage shizi. Ingxube ehlanganisiwe ihlangene nama manga namahabhon. Ifomu kufanele iolikwe, ifafazwe nge-mango bese ifaka ingxube kuyo. Esikhathini esiphezulu sezingu-170 degrees, udinga ukubeka i-casserole ihora.