Chinsinsi cha supu ya ndiwo zamasamba zokoma kwambiri za ku Mediterranean

El Msuzi wa ndiwo zamasamba za ku Mediterranean Ndi imodzi mwa maphikidwe odziwika bwino komanso okoma kwambiri a zakudya za ku Mediterranean. Chakudyachi, chomwe chimaphatikizapo masamba atsopano osiyanasiyana, zitsamba zonunkhira, ndi zonunkhira, sichimangokoma kwambiri komanso ndi njira yabwino kwambiri kwa iwo omwe akufuna zakudya zabwino komanso zopatsa thanzi. M'nkhaniyi, tifufuza momwe tingachiphikire. supu ya ndiwo zamasamba zokoma kwambiri za ku Mediterraneankomanso malangizo ndi njira zosiyanasiyana kuti musangalale ndi njira iyi yophikira mosiyana nthawi iliyonse.

Zosakaniza zazikulu za supu ya ndiwo zamasamba za ku Mediterranean

Kukonzekera chowonadi Msuzi wa ndiwo zamasamba za ku MediterraneanKukhala ndi zosakaniza zoyenera ndikofunikira. Ngakhale pali mitundu yosiyanasiyana, zinthu zina ndizofunikira kwambiri kuti munthu apeze kukoma kodziwika bwino. Pansipa, tikuwonetsa zosakaniza zoyambira:

• Ndiwo zamasamba wamba:

  • AnyeziNdi maziko a supu ndipo imapereka kukoma ndi kapangidwe kake.
  • AjoChinthu china chofunikira chomwe chimawonjezera kukoma kwa ndiwo zamasamba.
  • Tsabola wofiira ndi wobiriwiraZimawonjezera kukoma ndi mtundu.
  • tomatoZitha kukhala zatsopano kapena zosungidwa, ndipo ndizofunikira kuti zipereke thupi ku supu.
  • Dzungu: Imawonjezera kapangidwe kosalala komanso kofewa.
  • KalotiAmapereka kukoma kokoma komanso kosangalatsa.
  • Judías verdesGwero labwino kwambiri la ulusi ndi kapangidwe kake.
  • BerenjenaZimapereka kukoma kwa nthaka komanso kapangidwe kake kofanana ndi siponji.

• Zitsamba zonunkhira:

  • OreganoChitsamba chofunikira kwambiri mu zakudya za ku Mediterranean chomwe chimapereka kukoma kokoma kwambiri.
  • ThymeZimapereka fungo lofewa ndipo zimakwaniritsa bwino ndiwo zamasamba.
  • ParsleyZatsopano kapena zouma, zimawonjezera kutsitsimuka kwa supu.

• Zosakaniza Zosankha:

  • PapasNgati mukufuna kapangidwe kogwirizana, mbatata ndi chisankho chabwino kwambiri.
  • BowaAmawonjezera kukhudza kwa umami ndi kapangidwe kake.
  • AzitonaKuti tipeze kukoma kwa mchere ndi Mediterranean.
  • Maamondi kapena mtedza wa painiAkawotcha, amatha kuwonjezera kukoma kokoma.

Momwe mungakonzekerere supu ya ndiwo zamasamba za ku Mediterranean sitepe ndi sitepe

Kukonzekera kwa Msuzi wa ndiwo zamasamba za ku Mediterranean Ndi njira yomwe imafuna kuleza mtima, koma ndi yopindulitsa kwambiri. Pansipa, tikufotokoza mwatsatanetsatane njira zoti mutsatire:

Kukonzekera ndiwo zamasamba

1. Kuyeretsa ndi kudulaTsukani ndiwo zamasamba zonse pansi pa madzi ozizira, ziume, ndikuzidula m'zidutswa zofanana. Anyezi ndi adyo ziyenera kudulidwa bwino, pomwe masamba ena onse akhoza kudulidwa kapena kudulidwa, kutengera zomwe mumakonda.

2. sofritoMu mphika waukulu, tenthetsani pang'ono mafuta a azitona (chosakaniza china chofunikira kwambiri pa zakudya za ku Mediterranean) ndipo wiritsani anyezi ndi adyo mpaka zitafewa komanso zonunkhira bwino.

3. Kuwonjezera masambaChoyamba onjezani ndiwo zamasamba zolimba monga kaloti ndi mbatata, ndipo phikani kwa mphindi zochepa. Kenako, onjezani masamba otsalawo ndikusakaniza bwino.

Sofrito

Sofrito ndiye mtima wa supu. Kuti sofrito ikhale yabwino kwambiri:

1. Tomato sofritoOnjezani tomato wodulidwa ndi wophwanyika (kapena tomato watsopano wodulidwa) ndipo wiritsani pang'onopang'ono kwa mphindi zosachepera 10, mukusakaniza nthawi ndi nthawi. Izi zithandiza kuti zokometsera zisakanike ndipo tomato asinthe pang'ono kukhala caramel.

2. Kuwonjezera zitsambaOnjezani oregano, thyme, ndi zitsamba zina zilizonse zomwe mumakonda. Chofunika kwambiri ndi kuziphika kwa mphindi zingapo kuti zitulutse mafuta ofunikira.

Yophikidwa

1. Kuphika pang'onopang'onoSofrito ikakonzeka, onjezerani ndiwo zamasamba zofewa kwambiri, monga nyemba zobiriwira ndi biringanya, ndipo phikani pa moto wapakati kwa mphindi zosachepera 20-25, kapena mpaka ndiwo zamasamba zitafewa koma zisapse kwambiri.

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   Kuwonjezera madziNgati supu yauma kwambiri, mutha kuwonjezera pang'ono msuzi wa ndiwo zamasamba kapena madzi. Komabe, samalani kuti musawonjezere madzi ambiri, chifukwa supuyo iyenera kukhala yokhuthala.

3. Kusintha kwa zokometseraMusanayambe kuphika, lawani msuziwo ndipo onjezerani mchere kuti mulawe. Muthanso kuwonjezera tsabola kapena chili pang'ono kuti mukome kwambiri.

Mpumulo

Chinsinsi chopangitsa kuti supu yanu ya ndiwo zamasamba ya ku Mediterranean ikhale yokoma kwambiri ndi kuisiya kuti ipumule. Mukaphika, chotsani mphika pamoto ndikuuphimba kwa mphindi zosachepera 10-15. Izi zithandiza kuti zokometsera zigwirizane ndipo kapangidwe kake kakhale kofanana.

Nthawi yophikira supu ya ndiwo zamasamba

El nthawi yophika Maphikidwe a supu ya ndiwo zamasamba ya ku Mediterranean amatha kusiyana malinga ndi ndiwo zamasamba zomwe mumagwiritsa ntchito komanso kapangidwe kake komwe mukufuna. Nthawi zambiri, ndibwino kuti muwiritse pang'ono. 30-40 minutosKomabe, ngati mumakonda ndiwo zamasamba zofewa kwambiri, mutha kuziphika kwa ola limodzi.

Malangizo operekera supu ya ndiwo zamasamba

El Msuzi wa ndiwo zamasamba za ku Mediterranean Ndi chakudya chosiyanasiyana chomwe chingatumikidwe m'njira zosiyanasiyana. Nazi malingaliro ena oti muphatikizepo:

• MpungaMsuziwu umagwirizana bwino ndi mpunga woyera kapena wofiirira. Mutha kusakaniza mpunga ndi msuziwu kapena kuutumikira padera.

• PanChidutswa cha mkate wa wholemeal kapena rye ndi chabwino kwambiri pochiviika mu madzi a supu.

• SaladiPerekani supuyi ndi saladi yatsopano ya letesi, phwetekere, nkhaka ndi azitona kuti mupange kukoma ndi mawonekedwe osiyanasiyana.

• Tchizi kapena yogurtTchizi watsopano pang'ono kapena yogati yachi Greek ingapangitse mbaleyo kukhala yokoma komanso yatsopano.

Ubwino wa supu ya ndiwo zamasamba za ku Mediterranean pa thanzi

El Msuzi wa ndiwo zamasamba za ku Mediterranean Sikuti ndi zokoma zokha, komanso ndi njira yabwino kwambiri yosamalira thanzi lanu. Nazi zina mwa zabwino zake:

• Wolemera mu mavitamini ndi michereNdiwo zamasamba zatsopano zimapereka mavitamini ambiri (A, C, D, ndi zina zotero) ndi mchere monga potaziyamu, magnesium, ndi chitsulo.

• Gwero la ulusiUlusi womwe umapezeka mu ndiwo zamasamba umathandiza kuti chakudya chizigayidwa bwino komanso kupewa kudzimbidwa.

• Ma calories ochepaNgakhale kuti ndi chakudya chopatsa thanzi, supu ya ndiwo zamasamba ya ku Mediterranean ili ndi ma calories ochepa, zomwe zimapangitsa kuti ikhale yabwino kwa iwo omwe akufuna kuchepetsa thupi m'njira yabwino.

• Ma antioxidantsMasamba ali ndi ma antioxidants achilengedwe omwe amathandiza kuteteza thupi ku ma free radicals komanso kupewa matenda osatha.

Mitundu yosiyanasiyana ya supu ya ndiwo zamasamba za ku Mediterranean

Chimodzi mwamaubwino a Msuzi wa ndiwo zamasamba za ku Mediterranean Ikhoza kusinthidwa malinga ndi zomwe mumakonda komanso zomwe mumakonda. Nazi mitundu ina yomwe mungayesere:

Ndi mapuloteni

Ngati mukufuna kuwonjezera protein yowonjezera ku supu yanu, mutha kuwonjezera izi:

• TofuDulani mu zidutswa zing'onozing'ono ndikukazinga musanapange mawonekedwe ake.

• ZiphuphuMonga nyemba, nyemba kapena nyemba zakuda, zomwe zimapereka ulusi ndi mapuloteni.

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  Nkhuku kapena nsombaMukhoza kuwonjezera zidutswa za nkhuku kapena nsomba (monga hake kapena salimoni) kuti zikhale zokoma kwambiri.

Malingaliro ena

• Ndi zonunkhiraOnjezani pang'ono chitowe, turmeric kapena paprika kuti mupeze kukoma kokoma kwambiri.

• Ndi zipatso zoumaZoumba zoumba kapena prunes zimatha kuwonjezera kukoma kokoma komanso kodabwitsa.

• Ndi mtedzaMa amondi okazinga, mtedza wa paini kapena walnuts angapangitse kukoma kokoma.

Pomaliza

El Msuzi wa ndiwo zamasamba za ku Mediterranean Ndi chakudya chomwe chimaphatikiza bwino kukoma, kapangidwe kake, ndi michere. Kusinthasintha kwake kumapangitsa kuti chikhale choyenera pa nthawi iliyonse, kaya ngati chakudya chachikulu kapena mbale ina. Kuphatikiza apo, n'kosavuta kukonzekera ndipo kumalola mitundu yosiyanasiyana yambiri, zomwe zikutanthauza kuti simudzatopa kuyesa mitundu yatsopano. Chifukwa chake musazengereze kuphika ndikusangalala ndi chakudya chokoma ichi chomwe chimayimira bwino kwambiri zakudya za ku Mediterranean. Sangalalani!