Uma ufuna ukuqeda amakhilogremu engeziwe, isipinashi kuwe unkulunkulu wangempela. Akukhona kuphela ikhalori ephansi, kodwa futhi nesitoko sangempela sama-microelements namavithamini, okubaluleke kakhulu ekulahlekelweni kwesisindo. Ngaphezu kwakho konke ku-sipinashi amavithamini A, B2, B6, C, H, K, potassium, calcium, folic acid, magnesium. Wonke lawa mavithamini asiza ukufaniswa kwamaprotheni, ukuthuthukisa amafutha ne-carbohydrate metabolism, ukulawula umsebenzi wamathumbu nesisu, ukunciphisa izinga likashukela, ukusiza ukulwa nokukhathala nokucindezeleka.
Ukupheka nge isipinashi
Isaladi kusuka ku-utamatisi nesipinashi
Ukuze uthole isaladi uzodinga imikhiqizo elandelayo: isigamu se kilogram yamatamatisi, isigamu se kilo sipinashi, iqoqo lemifino, amaqanda amabili, isigamu se pasta, izinhlamvu ezimbalwa ze yogurt kanye no-cottage shizi, usawoti kanye nopelepele ukunambitha.
Amaqanda ubilise kanzima futhi epholile. Isipinashi sivuselela futhi sinqume imvini ephakathi ne-petioles. Hlanganisa kahle emanzini bese ugeleza. Utamatisi ugcwele amanzi abilayo futhi ususe kubo ikhasi. Bese utamatisi ngesipinashi uthathe ama-cubes wesayizi obuphakathi, faka konke esitsheni sesaladi. Hlanganisa i-yogurt ne-yogurt, engeza usawoti kanye nopelepele, bese ubhiya ijusi. Ngomsizi, yenza inkathi isaladi. Phezulu uhlobise ngamaqanda abilisiwe, inkukhu enomlingisi noma izintwana.
Isipinashi nge-tar ne-soy sauce
Uzodinga: isigamu se kilo sipinashi, isipuni samafutha omnqumo, izipuni ezimbili. ubisi, 1 tbsp. i-soy sauce nomsundu omnyama.
Isipinashi bese ugeza. Emva kwalokhu, upheke ngamanzi anosawoti imizuzu emihlanu. Ephasini lokuthoza, ukushisa amafutha, engeza isipinashi kanye gazinga ekushiseni okukhulu imizuzu eminingana, kuyilapho uvuselela njalo. Hlanganisa ubisi nge-soy sauce bese ufaka khona isikhombisi esimnyama. Gcoba isipinashi esitsheni esifudumele, uthele u-sauce uphinde ushise.
Isobho sepinishi kanye nama-peas eSpain
Ukwenza isobho uzodinga: 800 amagremu esipinashi, ukupaka ama-peas aluhlaza, amaqanda amabili, 200 amagremu enyama, isanqante eyodwa, u-anyanisi amabili, 2 utamatisi, i-clove yama-garlic, i-50 g yamafutha omnqumo, i-leaf leaf, usawoti kanye nopelepele ukunambitha.
Ubilise amalitha amabili amanzi, ufake inyama, i-bulb, izaqathe namaqabunga e-bay. Ngemuva kokubilisa, yenza umlilo omncane bese upheka inyama ephekwe ngaphambili. Ekugcineni, engeza i-peas.
Amaqanda ubilise kanzima futhi epholile. Sipinashi bese ukilisa emanzini abilayo cishe imizuzu emithathu. I-bulb iqheke ngokucophelela futhi gazinga emafutheni omnqumo, engeza u-garlic oqoshiwe. Utamatisi ugcwele ngamanzi abilayo, uwahlwithe, uwasika bese uwaphonsa epanini lokuthosa kuya anyanisi. Usawoti, pepper bese upheka konke ndawonye imizuzu engaba mihlanu.
Kusukela kumhluzi, thatha u-anyanisi, izaqathe kanye neqabunga le-bay. Sika izaqathe bese uzibuyisela emuva. Khona-ke isobho elibilisayo, engeza isipinashi esiqoshiwe, ukugqoka utamatisi no-anyanisi, usawoti bese uletha ngamathumba. Konke kahle futhi ushiye kancane ukuma ngaphansi kwesivikelo. Khonza ngeqanda eliqoshiwe.
Isipinashi ngeziphambano
Ukuze ulungise lesi sidlo uzodinga: isigamu se kilo sesipinashi, ama-gramu angu-200 we-shrimp ehlutshiwe, ama-clove e-garlic, isipuni se-tomato unamathela, ama-tablespoons amabili amafutha omnqumo, usawoti kanye ne-pepper perch.
Isipinashi supha, peel bese ubilisa emanzini abilayo abilisiwe ngamaminithi amahlanu. Ephasini lokuthosa, amafutha omnqumo wokushisa bese ufaka ugarlic oqoshiwe, bese uqhwaba. Fry them imizuzu emithathu. Bese ku-shrimp, engeza isipinashi esiqoshiwe, usawoti kanye nopelepele. Faka kahle bese wengeza unamathisela utamatisi. Ukuqeda umlilo imizuzu emihlanu. Khonza isitsha esishisayo.
Isipinashi ne-lentil ukhilimu
Ukupheka, uzodinga izithako ezilandelayo: i-kilo lesipinashi, ama-300 amagremu ama-lentile aluhlaza, amaqanda ambalwa, ingilazi ye-fat-fat cottage shizi, i-bulb, izaqathe, amafutha omnqumo, usawoti kanye nopelepele.
Isipinashi, hlambulula, hlambulula kahle bese ufaka emanzini abilayo imizuzu emibili noma emithathu. Ngemuva kwalokhu, uthele ibe i-colander bese uvumela ukuthi ivule. Njengoba nje amanzi amaningi adlula, ayosika isipinashi kahle. Esitsheni, shaya amaqanda, usawoti bese ubenezela ubisi, kancane kancane. Bese ufaka ingxenye yengxenye yamapentiki aphelile, isipinashi esikhethiwe, uhlanganise kahle nendawo endaweni yokupheka. Lungisa i-ovini kuya kuma-degree angu-160 bese ubeka ikhamera ukulungiselela cishe imizuzu eyishumi nanhlanu. Khonza isipinashi ngamafutha omnqumo futhi ushise.
Hlanza i-lentile esele ku-blender kuze kube yilapho ubukhulu obukhulu. Engeza amafutha omnqumo amancane kanye ne-powder nut (eg tip of the umese). Khonza njenge-sauce ebhakawa nge-lentil.
I-Potato casserole nenkukhu nesipinashi
Ukuze ulungise le dish uzodinga izithako ezilandelayo: 600 g amazambane, amaqanda amathathu, 250 g yenkukhu fillet, 100 g izaqathe, 150 g isipinashi, ibhotela, usawoti kanye pepper ukunambitha.
Izaqathe namazambane ikhasi bese upheka kuze kube lula. Bese uthele amanzi futhi uhlanganise imifino emshini. Ukuhlanza ama-addives nosawoti. Hlanganisa konke kahle. Ukusuka kwenkomo yenkukhu yenza inyama enobisi. Hlulela ugaye ku-blender uphinde uhlanganise ne-chicken fillet. Ingxube ephuma kupelepele nosawoti, engeza iqanda kulo bese uxuba.
Preheat ovini kuya degrees 190. Ngenkathi ihhavini lifudumala, i-oli isitsha sokubhaka, futhi isilondoloze ngezingqimba: amazambane-isanqante puree, phezulu nge isipinashi, bese omunye ungqimba amazambane-isanqante puree. Bhaka imizuzu engu-40-45. Lapho ukhonza, ungahlobisa ngemifino.
UMousaka we isipinashi
Ngokuba ukupheka moussaka uzodinga:
500 g amazambane, amaqanda owodwa, i-anyanisi e-anyanisi aluhlaza kanye ne-garlic eluhlaza, i-300 g yehha ebhemayo, i-200 g ye-brynza, ama-tablespoons angu-3 we-ukhilimu omuncu, i-100 ye-ushizi okhuni, ibhotela, usawoti, pepper nezinongo zokunambitha.
Lesi sidlo sikulungele kakhulu futhi masinyane. Ukuze uqale, ubilise amazambane efomini yabo kuze kube sekupheleni kwesigamu. Khona-ke, hlambulula futhi uthathe amathanga 1 cm obukhulu. Geza isipinashi bese usisika kahle. Fry it ngegalikhi. Hlanganisa u-ham uthathe ama-cubes nge-garlic eluhlaza oqoshiwe kanye no-anyanisi, oshaywe ngeqanda, ehlutshwa ushizi, ukhilimu omuncu, izinongo, usawoti kanye nopelepele. Engeza ingxube yesipinashi kuyingxube. Ngemuva kwalokho, preheat ihhavini kuya 170 degrees. Ufafaza, u-oiled, ubeke izingcezu zamazambane, bese uxuba ingxube nge-spoon futhi phezulu ngezingqimba zamazambane. Ufafaze ushizi ogayiwe bese ugcinwa emaminithini angu-20.
Njengoba ubona, isipinashi ngumkhiqizo owusizo kakhulu. Iqukethe amavithamini amaningi nezakhi eziwusizo. Ngenxa yokunambitheka kwayo okungenasiphelo, isipinashi singanezelwa izitsha ezihlukahlukene: amaphayi, amaqanda aqhamukayo, inyama, amasaladi, amasoso kanye ne-tadaleye. Ngaphezu kwalokho, isipinashi ingasetshenziselwa ukulungiselela izifundo ezimnandi eziyinhloko, zokupheka esizichazile ngenhla. Konke kulungiselelwe ngokushesha futhi kumane. Okuyinhloko, esitsheni ngasinye nge isipinashi okuningi okuhle.