Ukwakhiwa kwamazambane
Uma amazambane akhula ngaphandle kwamakhemikhali, khona-ke kukhona inqwaba ye-microelements, amavithamini nezinto ezidingekayo emzimbeni:
- Ku-starch ama-starch, ama-carbohydrate amaningi, anokudla okunomsoco, nawo aqukethe amaprotheni amaningi, acishe afane nokusanhlamvu, kepha amazambane cishe ayengekho amafutha.
- Kuningi lamavithamini C emazambane, iqiniso liwukuthi liqukethwe esikhumbeni. Uyomangala, kodwa ku-tuber eyi-150 gm, iqukethe ingxenye engama-vitamin C, edingekayo ngosuku ngomzimba.
- I-vitamin C efanayo ivumela umzimba ukuba uthathe insimbi, equkethwe kwi-tuber.
- Amazambane kukhona amavithamini weqembu B1, B3, B6, izinto ezimbiwa ngamaminerali ezifana ne-magnesium ne-phosphorus, kanye ne-vitamin K.
- Emazambane "emfanweni" kunezakhi eziningi ze-potassium, kubalwa ngeklabishi ye-broccoli noma ngebhanana. Ngaphezu kwalokho, i-potassium iqinisa izikhali zethu zokucindezeleka, ivikela ukucasuka, futhi ithuthukise umsebenzi wemisipha.
Amazambane namakhemikhali
Naphezu kokubaluleka okunjalo, umuntu kufanele aqaphele ngomkhuba wamazambane; ithola wonke amakhemikhali akhona emhlabathini, emanzini, nakwamanye umquba. Ngaphezu kwalokho, amazambane azothatha izinto ezilimazayo ngisho nasemoyeni. Ingozi enkulu ukuthi akunakwenzeka ukunquma ukunambitheka kwekhadi elinamakhemikhali amaningi.
Kukhona amathiphu amaningi, nokho okuwusizo, lapho kunconywa ukuthi usebenzise amazambane nge-peel, ungagcini ukulondoloza zonke izakhiwo namavithamini, kepha lokhu kuzomele uqiniseke ukuthi uhlanzekile. Kubalulekile ukwazi ukuthi amakhemikhali agcinwa ngobuningi esikhumbeni, omunye uhhafu uqukethe ngaphakathi futhi ungadalulwa ngokufaka isikhala. Uma uvame ukupheka izitsha ezisetshenziswa amazambane "ngengubo", khumbula ukuthi abacebisi abayazi noma yini, noma umkhiqizo ohlanzekile ovela ezweni elivivinywayo nokuhlanzeka kwemvelo. Kodwa esikhathini sethu lokhu kuvela kumcabango, ngisho nokuzikhulela ngokwabo ezindaweni zasemadolobheni, futhi kusetshenziselwa umquba. Konke lokhu kusikisela ukuthi uma ulungiselela ingane amazambane, kufanele uyiqede.
Okokuqala ingane yamazambane
Uma uqala ukondla amazambane, hhayi ngasekuqaleni kwezinyanga ezingu-8, ngoba Umkhiqizo wesisu unzima futhi kungcono ukulinda kuze kufike ukuvutshelwa. Ukuze ukondle ngaphansi kweminyaka yobudala kunconywa ukuthi uthenge amazambane ahlambulukile, futhi uma uzipheka, udinga ukunakekelwa umkhiqizo ongenqatshelwe ovunwa engadini yakho.
Ngaphezu kwalokho, udinga ukulungiselela kahle amazambane ahlambulukile, noma ngabe kunezinhlayiya, bese uyawabulala ngama-disinfect. Ukuze wenze lokhu, qala ukugeza leli khadi, bese ulihlanza futhi emva kwehora elilodwa kufanele lifakwe emgodini. Bese uthele amazambane ngamanzi abilayo bese ubilisa amanzi, emva kwalokho uyayidinga, ngezinye izikhathi kunconywa ukuphinda lesi sinyathelo futhi. Futhi kuphela kumazambane amathathu okufanele upheke kuze kube sekupheleni. Ngokuvamile, emva kokwelashwa okunjalo, amazambane ngeke abe angenalutho, ngisho nesitashi esivela kuso iyohamba amavithamini amaningi. Kodwa-ke, mhlawumbe, kungcono ukuyivumela kangcono ukondla ingane ngamakhemikhali.
Manje, lapho umzimba ufunde ukuthatha amazambane ahlambulukile, kungenzeka ukuba wengeze ukondla izithasiselo ezihlukahlukene zemifino, isibonelo, i-zucchini, i-cauliflower kanye ne-broccoli. Eminyakeni engu-2-3 ingane isivele isidla ukudla okuphelele, isb. udle isobho semifino, esinezinhlobo ezingu-4-5 zemifino, amazambane anesibopho, kodwa ngezinketho zokuhlanza ezichazwe ngenhla. Izambatho zamazambane, nokuqukethwe kwamazambane kunikelwa ingane kuze kube izikhathi ezine ngesonto. Uma ulungiselela amazambane ahlambulukile, kungcono ukusebenzisa ubisi, kuhlanjululwe ngamanzi 1: 1, kodwa hhayi ngokuphindaphindiwe kabili ngesonto. Kubalulekile ukubheka eduze amagama enkulisa, bheka ukuthi izitsha zikhonjiswa kaningi kangakanani namazambane, njengombuso, emasimini abona ukudla.
Udinga ukwazi ukuthi amazambane akufanele anikwe ingane nsuku zonke. Uma kungumbuzo wokudla kwemifino, kufaneleka ukunakwa izitsha eziluhlaza, umbala kanye namahlumela aseBrussels, broccoli, namazambane kuphela njengezithasiselo.
Indlela yokugcina kahle ikhadi
- Amazambane kufanele agcinwe ngokwehlukana nezinye izitshalo ukuze kugweme ukubola okuhlangene.
- Uma ugcina amazambane, khona-ke yonke imali ayidingi ukugeza, kungenjalo iyoba yinkimbinkimbi.
- Futhi, akunakwenzeka ukugcina amazambane esiqandisini, izinga lokushisa lokugcina isitoreji kuze kufike ku-6 ° C, emazingeni okushisa aphansi amazambane awanamnandi ngokwemvelo.
- Izitokisi ezinkulu zamazambane kufanele zigcinwe ebumnyameni, ukuze zingabi futhi zikhule eluhlaza, kungenjalo i-solanine, i-toxin, ivela kumazambane. Uma amazambane asekhulile kakade, kuyadingeka ukuhlanza uhlaka olukhulu, futhi kungcono izingane ukuba zinganikezi nhlobo.
- Amazambane asele entwasahlobo, ngisho nesitoreji esingcono, namanje anezinyosi, ngakho-ke zama ukunikeza amazambane amadala ngangokunokwenzeka.
Ngubani ovinjelwe ikhadi
Amazambane awunabungozi kangako, angabangela ukwelashwa kwengane. Isibonelo, uma ingane inesifo sofuba emithonjeni yemithi, cishe kungenzeka ukuthi ivele kumazambane. Uma usanda kuqala ukwethula amazambane ekudleni komntanakho, bese ulandela umthetho wokudla kancane kancane. Ngesinye isikhathi emasontweni amabili, ngenkathi udinga ukulandela ikhwalithi, amazambane kufanele akhonze ekuseni, lapho ingane izwa kahle futhi ekupheleni kokudla.
Uma uqaphela ukuthi ingane ayiboni i-khadi, kukhona ukuphendula okweqile noma umzimba uyayilahla, bese udinga ukususa amazambane ekudleni. Okufanayo kungase kusekelwe ekutholeni kochwepheshe, uma kukhona ukuvuthwa okuncane.
Inani le-caloric
Uma kuqhathaniswa neminye imifino, amazambane angama-caloric kakhulu, i-100 KG iqukethe i-Kcal 80, futhi i-zucchini engu-23, ku-42 beet. Kodwa uma kunezinye i-garnishes, amazambane azoba yi-calorie ephansi kunazo zonke kusukela elayisi 323 Kcal, ekukhunjweni 326, noma yikuphi, ukuthintana, nokuningi.
Ngokuqondene namazambane akhalori, izici ezihlukene zibalulekile lapha:
- isikhathi sokugcina. Amazambane ama-young amakhilogremu angama-3 angaphansi kwesidala;
- ukupheka kudlala indima, okuthosiwe kunama-khalori angaphezu kuka-3 kunokupheka;
- ukulungiselela amazambane. Njengoba amazambane asetshenziswe kakade kudingeka ahlanzwe futhi agwetshwe, kanti isitashi nama-kilojoule azohlanzwa futhi azoba ikhalori encane, kodwa amavithamini azophinde ahambe.
Yini ongayidla namazambane
Amazambane afaneleka inyama, inhlanzi noma inkukhu, futhi inyama yezingane ingcono kangcono njengendlela ye-cutlets noma inyama yezinyama. Akudingekile ukuba ingane iyenze ama-yam namazambane kanye nosizo lokucima, ngaphandle kwalokho kuyoba isidlo esikhulu kakhulu. Uma umhluzi wokuqala uthululwa, futhi ku-stew yesibili. Kuhle kakhulu ukukhonza amazambane ngemifino nemifino. Ngokuvamile, ukudla kwezingane kufanele kuqukathe njengamafutha amancane ngangokunokwenzeka. Pheka i-pure ebisi, ehlanjululwayo 1: 1 ngamanzi.
Mayelana nama-chips namazambane
Asikho isidingo sokusho okuningi lapha, futhi ama-chips namaFries amafreyimu ayingozi ngisho nangomuntu omdala, futhi angeke anikezwe izingane zabo nhlobo. Ungabonisi ukuthi ungazama, kungenjalo uzokwazi ukuwaqeda ngezimpi, ngaphandle kokuthi ungadli ngokwayo emntwaneni. Ukuqonda, kunengqondo kakhulu ukuchazela ingane ukuthi lokhu kuyidlo elibi, kanti lowo odlayo uzogula. Mane uthole ulwazi oluthile mayelana nezingozi ze-chips nolwazi olutholakalayo, kwazisa ingane.
Izindlela zokupheka amazambane nezinzuzo
Amazambane abilisiwe
- Amavithamini amaningi azogcinwa uma amazambane abilisiwe anesilinganiso samanzi aphansi.
- Amazambane kufanele aphekwe ngaphansi kwesembozo nangomlilo omncane.
- Ukuze upheke, udinga ukuthululela amanzi abilayo, bese isikhathi sokupheka sinciphisa futhi amavithamini ayohlala.
- Ungashiyi amazambane okuphekwe emanzini, uyidle.
- Ungabilisi amazambane izinsuku ezimbalwa, amavithamini avela ngokushesha, upheke isikhathi 1.
- Ubisi lwezambatho eziqubuziwe kufanele kuqala zifudumale. kutholakala ubisi olubandayo, amaqabunga noma amazambane aphuziwe.
- Uma upheka isobho, khona-ke udinga ukubeka amazambane, uma amanzi amathumba bese ulungele isobho ngemizuzu engu-10-15, uzopheka ngokushesha, kodwa ngeke ubilise.
Amazambane abhakabhaka
- Amazambane aphekwa ebantwini, ngakho-ke udinga amazambane ahlanzekile ahlolwe, njengombuso, amazambane akho.
- Kumele wazi ukuthi ngale ndlela, cishe yonke i-vitamin C ilahlekile, ngoba i-peel, kepha amavithamini nezinto ezisele zigcinwa ngokuphambene nalokho.
- Ungabhaka amazambane ngezindlela ezimbili. 1) Sika bese ubeka isikhumba phansi, ungangezi amanzi noma usawoti; 2) ubhake ngamaminithi angu-20 ekushiseni okuphakeme kuka 140-150 ° C.
- Ukuze ulondoloze izakhiwo eziwusizo kanye ne-vitamin C, ungakwazi ukugoqa amazambane kuviniga.
- I-rind ine-aftertaste, uma umuntu engayithandi, khona-ke ungasebenzisa izinongo, izinongo noma amakhambi athululelwe noma abekwe phezu kwamazambane.
Amazambane othosiwe
Ngengane, lesi yisitsha esingathandeki kakhulu. Amazambane, okuphekwe ngale ndlela, awusizo usizo, futhi kuyingozi kakhulu, kungcono ukusebenzisa iresiphi ehlukile.