Zukini zowonongeka - zakudya zopatsa zakudya zokongola!

Zakudya zomwe zimaphatikizapo zukini zolemetsa, zimapereka zotsatira zabwino chifukwa cha chodabwitsa cha masamba. Ichi ndi chimodzi mwa zakudya zowonjezera kwambiri, zomwe zimapangitsa kumverera kwachisangalalo kwa maola ochulukirapo pamene akuwotcha kwambiri zigawo za mafuta pa malo ovuta pamimba, m'chiuno, m'chiuno.

Zukini - zokonzedwa

Kwa zakudya zamkati, monga lamulo, zakudya zoperewera zowonjezera zamtundu ndi mavitamini zimagwiritsidwa ntchito. Yoyamba, ngati chinkhupule, imatsitsa m'mimba pamtunda wambiri, ndipo yachiwiri - kukhalabe ndi chitetezo komanso kupereka mphamvu. Ndikofunika kuti munthu asamve njala yowawa pakati pa chakudya. Zomwe zimapangidwa ndi zukini ndizoyikidwa mu zinthu zomwe mungathe kulemera mwamsanga ndikukhalabe odzaza. Lili ndi madzi ambiri ndi zakudya zamagetsi. Mu 100 g wa masamba ali ndi:

• mapuloteni - 0,6 g;
• mafuta - 0,3 g;
• Zakudya - 4.6 g;
• celulo - 1 g;
• madzi - 93 g.
• mavitamini - B, A, C, D, E, H, K, PP;
• kufufuza zinthu - manganese, magnesium, calcium, selenium, chitsulo.

Kudya pa zukini

Chakudya cha chakudya chimapangidwa malinga ndi zosowa za thupi. Sungathe kunyalanyaza mapuloteni, mafuta, chakudya. Apo ayi, pambuyo pa masiku 1-2 munthu adzamva zofooka, zofooka, malaise. Zakudya kuchokera ku zukini zolemera zimaphatikizapo zinthu zina zomwe zimapereka zosowa za tsiku ndi tsiku zinthu zofunika:

• nyama kapena nsomba za mitundu yochepa ya mafuta (yophika kapena yophika);
• Mavitamini ochepa (phwetekere, kaloti, kabichi);
• masamba (saladi, anyezi, katsabola);
• mafuta pang'ono a masamba;
• Lemoni (madzi amagwiritsidwa ntchito popangira saladi).

Zakudya zambiri zimaletsa kugwiritsa ntchito mchere. Koma anthu omwe amawonjezera chakudya chawo nthawi zambiri, zimakhala zovuta kusintha makhalidwe. Chakudya chimakhala chatsopano, kukoma kwake kodabwitsa sikumapangitsa munthu kukhala ndi thanzi labwino. Choncho, onjezerani mchere pang'ono ku zakudya, zitsamba za Provencal, zowonjezera zonunkhira pamene mukuwona zukini mndandanda, koma chofunika kwambiri - musakhale achangu ndipo musamadye zakudya.

Kudya pa squash ndi nkhaka

Kodi ndi zakudya zotani zomwe zimapereka zotsatira zochititsa chidwi mu sabata? Menyuyi, yomwe imagwiritsa ntchito zukini osati zakudya zokha, koma zimakhala zofanana ndi zomwe zimagwiritsidwa ntchito mu makompyuta. Amagwirizanitsidwa bwino, ali ndi pafupifupi kuchuluka kwa madzi, mitsempha. Chakudya cha chakudya chidzaphatikizidwa moyenera, ngati zukini zochepetsera zidzasintha ndi nkhaka. Mwachitsanzo:

1. Pa kadzutsa lachiwiri ndikumwa mowa mumatha kumwa zakumwa za smoothies ku nkhaka , maapulo ndi sipinachi.
2. Choyamba chamadzulo, chakudya chamadzulo ndi chakudya chamadzulo chimadya chakudya chophika, chophika kapena zukini yaiwisi.

Zukini panthawi ya zakudya ziyenera kukhala ndi chithandizo chochepa cha kutentha. Pozimitsa kapena kuphika, mavitamini ena ndi zakudya zimatayika. Kuyambira yaiwisi zukini mungapeze madalitso ambiri. Kodi kuphika zukini kutaya kulemera, kotero iwo amakhala chokoma? Ngati iwo ali gawo lalikulu la saladi, ndiye akhoza kutsogolola vinyo wosasa ndi kuwonjezera kwa shuga ndi mchere mofanana.

Zukini zolemera - maphikidwe

Njira yophika zukini kulemera sizimayambitsa mavuto aliwonse, ngakhale omwe sakonda kusokoneza mozungulira kukhitchini. Zonsezi ndi zotchipa komanso zotsika mtengo, ndipo zina zimakula kumbuyo. Tiyenera kukumbukira kuti zovuta zamasamba zitatha chithandizo cha kutentha, zimathandiza kwambiri.

Msuzi wochokera ku zukini wolemera

Zosakaniza:

• zukini zatsopano - zidutswa zitatu (achinyamata, zazikulu kukula);
• mbatata - zidutswa ziwiri (kukula - pakati);
• masamba mafuta - 1 tbsp. supuni (makamaka - azitona);
• mchere ndi tsabola wakuda wakuda - kulawa.

Kukonzekera

1. Mbatata ndi zukini zimatha pang'onopang'ono ngakhale cubes ndipo zimakhala zowonjezera pansi pa poto.
2. Thirani madzi. Ngati mukufuna kupanga msuzi wandiweyani, ndiye kuti madzi sayenera kuphimba masamba.
3. Wiritsani chakudya mpaka zofewa.
4. Onjezerani msuzi mu chidebe chosiyana.
5. Masamba atseke mu blender mpaka mashed.
6. Onjezerani msuzi, muthamangitse mpaka mutagwirizana.
7. Mchere ndi kulawa ndi mchere ndi tsabola, kuwonjezera batala, kusonkhezera.
8. Bweretsani kwa chithupsa ndi kuchotsa kutentha. Msuzi puree kuchokera ku zukini kulemera kwake ayenera kudyedwa mu mawonekedwe ofunda.

Zukini mu uvuni kuti ukhale wolemera

Zosakaniza:

• zukini achinyamata, ang'ono (samasowa kuyeretsedwa ku mbewu) - zidutswa zitatu;
• anyezi - 1 mutu wapakatikati;
• mazira yaiwisi nkhuku - zidutswa zitatu;
• ufa (makamaka apamwamba kalasi) - 3 tbsp. makuni;
• masamba mafuta - 1 tbsp. supuni;
• masamba (mwachindunji);
• mchere ndi tsabola - malingana ndi zomwe amakonda zokonda.

Kukonzekera

1. Gaya mu blender kapena kabati pa zabwino grater zukini ndi anyezi. Sakanizani madzi.
2. Chicken dzira wiritsani ndi kutha mu chifukwa masamba misa.
3. Onjezani 2 otsala nkhuku mazira, amadyera (parsley, katsabola, coriander - aliyense malinga ndi zomwe amakonda), ufa, tsabola wa tsabola ndi mchere.
4. Sungani ndiwo zamasamba pa teyala yophika, yomwe idakonzedwa kale ndi mafuta.
5. Kuphika mu uvuni kwa mphindi 40-45. Inu mukhoza kusintha mbale mwa kupanga stewed zukini magawo (kusema cubes ndi owazidwa pamwamba ndi grated tchizi).

Smoothies ndi zukini kuchepa

Zosakaniza:

• zukini wamng'ono wamng'ono - chidutswa chimodzi (sangathe kutsukidwa kuchokera pachimake);
• madzi a mandimu (fanizani theka lamumu);
• katsabola atsopano - supuni 1;
• Mitengo ya juniper - 2 zidutswa (zingasinthidwe ndi zipatso zina).

Kukonzekera

1. Sungani masamba ndi masamba ena ndikuwombera mu blender.
2. Mukhoza kuwonjezera kulawa zitsamba zomwe mukuzikonda komanso zokonda (pang'ono).

Saladi ya zukini kulemera kwake

Saladi kuchokera yaiwisi zukini kulemera kwapangidwa ndi wokonzeka chabe.

Zosakaniza:

• Mbeu yazing'ono, zochepa zamasamba (zukini zochepetsetsa sizingathetsedwe ngati ziri zofewa ndi zochepa) -1 chidutswa;
• tomato watsopano, kukula kwapakati - zidutswa 4;
• masamba mafuta (makamaka mafuta a mafuta) - 2 tbsp. makuni;
• cloves wa adyo - 3-4 zidutswa;
• masamba kuti alawe;
• mchere wawung'ono.

Kukonzekera

1. Zukini tsambani, kudula peduncle ndipo, ngati n'koyenera, peel.
2. Dulani mu mphete zoonda kapena mphete, ikani theka la ola pansi pa kuponderezedwa.
3. Sakanizani madzi.
4. Kuphwanya masamba ndi kudula tomato.
5. Onetsani mchere kuti mulawe, sungani zosakaniza zonse.
6. Kutentha mafuta pamoto ndikuwonjezeretseni 3-4 cloves wa adyo akanadulidwa.
7. Ndi mafuta, tsanulirani ndiwo zamasamba ndikupatseni saladi (zakudya zopatsa mafuta zukini zimaphatikizapo adyo, yomwe imayikidwa ku batala).

Fritters kuchokera ku zukini zochepa

Zosakaniza:

• sikwashi yatsopano - 1 makilogalamu;
• mutu wa anyezi - chidutswa 1;
• mazira a nkhuku yaiwisi - 2-3 zidutswa;
• kaloti wapakati-awiri;
• Mafuta - malingana ndi zomwe amakonda zokonda.

Kukonzekera

1. Peel ndiwo zamasamba kuchokera ku zobiriwira zobiriwira ndipo, ngati kuli kofunikira, kuchokera ku mbewu.
2. Grate courgettes pa grater yaikulu.
3. Kuvala maminiti 10 ndikutsatira nthawiyi kuti muphatikize juzi.
4. Kaloti kutsuka, kuyeretsa.
5. Kabati karoti pa lalikulu grater.
6. Dulani anyezi mu tiyi tating'ono ting'onoting'ono.
7. Sakanizani ndiwo zamasamba kukhala misa limodzi.
8. Yendani muzitsulo, dulani zonunkhira.
9. Lembani pepala lophika ndi mafuta a masamba ndi kutentha mu uvuni.
10. Pangani zikondamoyo ndikuyika pepala lophika.
11. Kuphika mu uvuni pamwamba pa kutentha kwapakati kwa mphindi 15-20.

Zomera zamasamba ndi zukini zolemera

Iyi ndiyo mbale pamene zukini ndi zakudya zingathe kuphatikizidwa ndi masamba osiyanasiyana kuti azilawa.

Zosakaniza:

• zukini achinyamata ndi zobiriwira peel - zidutswa zitatu;
• Chibulgaria tsabola watsopano (makamaka wofiira) - 2 zidutswa;
• kaloti mwatsopano sing'anga - 2 zidutswa;
• toion kukula kwapakati - 1 mutu;
• tomato watsopano zazikulu - zidutswa 4;
• masamba (parsley, katsabola) - kulawa;
• mchere wambiri ndi tsabola wakuda wakuda;
• masamba mafuta (makamaka mafuta a mafuta).

Kukonzekera

1. Kuwotcha ndi anyezi ndi kaloti pa mafuta a masamba mpaka golide wofiirira.
2. Onjezerani tsabolawo kuti muphwasule.
3. Kugona tulo tating'onoting'ono tating'onoting'ono (zowonongeka khungu).
4. Kuchokera ku msuzi wa masamba udzapanga madzi. Zomera zimapitirirabe mpaka mpweya wa madzi umachepetsedwa ndi chinthu chachiwiri. Kenaka amawonjezeredwa peeled peeled 4 tomato (ayenera kutenthedwa ndi madzi otentha - ndiye khungu limachotsedwa mosavuta).
5. Onjezerani mchere ndi tsabola kuti mulawe.
6. Fukani ndi zitsamba.