Ebusika, lapho kungekho amavithamini akwanele, amajikijolo amaqhwa, izithelo, imifino, kubandakanya ubhontshisi obubandisiwe, enye yezindlela ezifinyeleleka kakhulu zokwenza i-vitamin supply. Iqukethe amaprotheni amaningi alula kakhulu, amavithamini nama-microelements. Ngakho-ke, namhlanje sizocubungula iresiphi yokulungiselela ubhontshisi obuluhlaza obuhlaza.
Indlela yokupheka ubhontshisi abisiwe?
Izithako:
- izinhlamvu zezinyosi ezibandisiwe - 500 g;
- ibhotela - 50 g;
- ijusi kalamula - 2 tbsp. izinkezo;
- i-parsley - i-bunch encane;
- usawoti, pepper - ukunambitha.
Ukulungiselela
Ukuze ufunde ukuthi ungayilungisa kanjani ubhontshisi wezinhlamvu ezinqamule ukuze ungabhubhisi ukubukeka kwawo okuthakazelisayo futhi uhlala uhluma, akwanele ukuhlola le phakheji. Ngokuvamile babhala indlela yokupheka ubhontshisi bezintambo efriziwe, bese ubonisa isikhathi sokupheka 10-15 amaminithi. Ukuze uthembeke, ngalesi sikhathi ubhontshisi uzoba ngamanzi futhi uzobilisa. Ngakho-ke, manje sizocabangela ukuthi singalungisa kanjani ubhontshisi wezintambo ezinqamule ukuze izimfanelo zawo eziwusizo zingekho ngaphansi kobuhle obuhle.
Ukuze senze lokhu, sidinga ipanishi enkulu, isigamu sigcwele amanzi. Letha amanzi emathumba. Ngaphambi kokuba ubeke ubhontshisi wethu epanini, kunconywa ukuba ugeze ngaphansi kwamanzi ashisayo. Lokhu kuzosusa iqhwa neqhwa eliqile, futhi uma ufaka ubhontshisi epanini, amanzi azoqhubeka nokubilisa. Uma ubhontshisi uphuthukiswa ngokushesha emphakathini emanzini, amanzi angaphezu kwamaqhwa ephaketheni anganciphisa izinga lokushisa kwamanzi epanini, futhi isikhathi sokulungela siyakwandisa.
Epanini, ubhontshisi kumele abe usawoti - lokhu kuzokuvimbela ukugaya izakhi kumkhiqizo. Ikhava akudingekile. Emva kwemizuzu engu-5-7 yokupheka udinga ukuzama ukudla. Njengomthetho, ngalesi sikhathi ubhontshisi usuvele usulungile, kodwa usaqhubeka futhi ugcina umbala.
Ikhanda lezinyosi ezenziwe ngomumo kufanele lifakwe e-colander bese lihlanza ngaphansi kwamanzi abandayo. Geza kahle ngamanzi. Ukuze ulungiselele ukuhlobisa kusuka kubhontshisi wezintambo, kakade kuphekwe, kufanele kufakwe epanini lokuthosa noma epanini futhi njengoba kufanele kufudumele, cishe imizuzu engu-2-4. Engeza ibhotela, usawoti, pepper kanye nezinye izinongo kumabhontshisi afudumele. Ngemuva kokuba i-oyili ichithekile, yibeke phezu kwamacwecwe. Ngaphambi kokukhonza, ufafaze ijusi kalamula bese ufafaze nge-parsley eqoshiwe.
Izakhiwo eziwusizo zobhontshisi
Ubhontshisi obuluhlaza obuhlaza obumnandi bungcono kulabo abalandela lesi sibalo futhi banamathela ezimisweni zokudla okunempilo. Okuqukethwe kwe-caloric kwesidlo esilungisiwe akuncane kakhulu - i-kcal 23 nge-100 g, kanti ubhontshisi uqukethe amaprotheni amaningi, futhi okuqukethwe kwamafutha kungu-0. Ngamanye amazwi, kungadliwa ngokoqobo, kungakanani okuzofanela futhi kungabi ngcono ngegram. Ngoba ngaphezu kwama-protein namavithamini, ibhontshisi yezintambo enomthamo omkhulu we-fibre edlayo eyenza ngcono imithi yamathumbu futhi uyihlanze nge-toxins kanye ne-toxin.
Futhi, ubhontshisi bezinhlamvu eziluhlaza buqukethe i-magnesium, i- potassium ne-vitamin K, eqinisa isimiso senhliziyo.
Ngelinye igama, akusikho nje umonakalo wezinyosi zokudla, kepha izinzuzo zikhulu kakhulu. Lokhu kuyiqiniso ikakhulu ebusika, lapho ukhetho lwemikhiqizo ewusizo lwemvelo lungaphansi kwehlobo.