Chinsinsi cha Supu ya Nandolo ndi Tomato: Chokoma Komanso Chosavuta Kukonza

Supu ya nandolo ndi phwetekere ndi njira yophikira yachikhalidwe yomwe yatchuka kwambiri m'madera ambiri padziko lonse lapansi chifukwa cha kukoma kwake kokoma komanso zabwino zambiri zopatsa thanzi. Ndi chakudya chomwe chimaphatikiza kuchuluka kwa nandolo, nyemba zambiri, ndi tomato wokoma komanso watsopano, zomwe zimapangitsa chakudya chopatsa thanzi komanso chotonthoza. Ndi njira yabwino kwambiri kwa iwo omwe akufuna chakudya chopatsa thanzi komanso chosavuta kukonzekera. M'nkhaniyi, tifufuza zosakaniza zofunika, momwe tingawonjezere kukoma kwake, ubwino wake pa thanzi, komanso kuchuluka kwa ma calories.

Kodi ndi zinthu ziti zomwe zimapezeka mu supu ya nandolo?

Supu ya nandolo ndi phwetekere ndi njira yosavuta yophikira yomwe imafuna zosakaniza zochepa, koma chilichonse ndi chofunikira kuti mupeze zotsatira zabwino. Nazi zosakaniza zoyambira zomwe mungafunike:

• 400 magalamu a nandolo zophikidwa (Zitha kupakidwa kapena kuphikidwa kunyumba).
• Anyezi awiri apakati, odulidwa bwino.
• 3 adyo cloves, minced.
• Tomato awiri okhwima, odulidwa ndi kuphwanyidwa (kapena chitini chimodzi cha tomato wophwanyidwa).
• Tsabola wofiira wodulidwa 1 (ngati mukufuna).
• Karoti imodzi yodulidwa (ngati mukufuna).
• Supuni ziwiri mafuta.
• Supuni imodzi ya chitowe chophwanyika.
• Supuni imodzi ya paprika.
• Mchere kulawa.
• Tsabola wakuda kuti alawe.
• Lita imodzi ya msuzi wa ndiwo zamasamba kapena madzi.
• Parsley wodulidwa watsopano wokongoletsa (ngati mukufuna).

Komanso, ngati mukufuna kuwonjezera kukoma kwa supu, mutha kuwonjezera sipinachi, chorizo, zinyenyeswazi za mkate o dzira lophikidwa molimba kumapeto kwa kuphika.

Malangizo posankha zosakaniza

• ChikukuNgati mukugwiritsa ntchito nsawawa zam'chitini, onetsetsani kuti mwazitsuka bwino ndi madzi ozizira kuti muchotse mchere wochuluka. Ngati mumakonda kuziphika kuyambira pachiyambi, zilowetseni kwa maola osachepera 12 ndikuziphika mpaka zitafewa.
• tomatoNgati mukugwiritsa ntchito tomato watsopano, sankhani tomato wokhwima kwambiri kuti apeze kukoma kokoma kwambiri. Ngati mukugwiritsa ntchito tomato wophwanyidwa m'zitini, yang'anani tomato wophwanyidwa wopanda shuga wowonjezera.
• ZonunkhiraChitowe ndi paprika ndizofunikira kwambiri kuti supuyo ikhale yokoma kwambiri. Ziikeni kuti zilawe, koma musapitirire kuti musawonjezere kukoma.

Kodi ndingapereke chiyani ku supu ya phwetekere kuti ikhale yokoma bwino?

Supu ya nandolo ndi phwetekere ndi njira yabwino kwambiri yoyesera ndikuwonjezera zosakaniza zomwe zimawonjezera kukoma kwake. Nazi malingaliro ena oti mupangitse kukhala wokoma kwambiri:

1. Zonunkhira zonunkhiraKuwonjezera pa chitowe ndi paprika, mutha kuwonjezera oregano, safironi o turmeric kuti iwoneke ngati yachilendo kwambiri.
2. Ndiwo zamasamba zinaKaroti ndi tsabola ndi chisankho chabwino kwambiri, koma mutha kuyesanso ... dzungu, selari o champiñones.
3. Bakoni kapena chorizoNgati mumakonda supu zokoma, onjezerani pang'ono poizoni o Chorizo ​​ya Chisipanishi Yodulidwa. Kuiyika poyamba ndi adyo ndi anyezi kudzapatsa kukoma kokoma kwa utsi.
4. Zinyenyeswazi za mkate kapena croutonsOnjezani pang'ono zinyenyeswazi za mkate Pomaliza kuphika, supu imakhuthala ndikupatsa mawonekedwe ake. Muthanso kuitumikira ndi... ma croutons mkate wonse.
5. dzira lophika kapena tchiziDzira lophikidwa molimba kapena pang'ono tchizi cha feta chophwanyika Akhoza kuwonjezera kukoma kokoma komanso mchere.
6. Zitsamba zatsopanoParsley watsopano, basil, kapena cilantro akhoza kuwonjezera kukoma kwatsopano komanso konunkhira kumapeto.

Zinsinsi za supu yokoma kwambiri

• sofritoTengani nthawi yophika anyezi, adyo, ndi ndiwo zamasamba mpaka zitafewa komanso zitasungunuka. Ichi ndi chinsinsi cha kukoma kokoma kwa supu.
• Msuzi wopangidwa kunyumbaNgati muli ndi nthawi, konzani msuzi wa ndiwo zamasamba wopangidwa kunyumba wokhala ndi mafupa ndi ndiwo zamasamba. Izi zipangitsa supu kukhala ndi thupi labwino komanso kukoma kwachilengedwe.
• Onjezani viniga kapena madzi a mandimuKuthira viniga wa balsamic kapena madzi a mandimu kumapeto kungathandize kulimbitsa kukoma ndi kuwonjezera asidi wa phwetekere.

Kodi ubwino wa supu ya nandolo ndi wotani?

Supu ya nandolo ndi phwetekere si yokoma kokha, komanso ndi gwero la michere yofunika kwambiri m'thupi. Pansipa, tifufuza zina mwa zabwino zake zazikulu pa thanzi:

1. Wolemera mu mapuloteni a zomeraNandolo ndi gwero labwino kwambiri la mapuloteni, zomwe zimapangitsa kuti zikhale zabwino kwa anthu osadya nyama komanso osadya nyama.
2. Ulusi wambiriUlusi womwe umapezeka mu nandolo ndi ndiwo zamasamba umathandiza kukonza chimbudzi ndikuwongolera kuchuluka kwa shuga m'magazi.
3. Ma antioxidants achilengedweTomato ali ndi lycopene yambiri, yomwe ndi antioxidant yomwe imateteza ku matenda osatha monga khansa ndi matenda a mtima.
4. Ma calories ochepaNgakhale kuti supu iyi ndi yopatsa thanzi, ili ndi ma calories ochepa, zomwe zimapangitsa kuti ikhale yoyenera kudya zakudya zochepetsa thupi.
5. Imalimbitsa chitetezo chathupiNandolo zili ndi vitamini E ndi mchere monga zinc, zomwe zimathandiza kulimbitsa chitetezo cha mthupi.
6. Zimathandiza kulamulira cholesterolUlusi ndi mafuta acids abwino omwe amapezeka mu nkhono ndi mafuta a azitona amathandiza kuchepetsa kuchuluka kwa cholesterol ya LDL.

Zowonjezera zopindulitsa

• Zimathandiza thanzi la m'mimbaUlusi wosungunuka womwe umapezeka mu nandolo ndi ndiwo zamasamba umathandiza kupewa kudzimbidwa komanso kusunga njira yabwino yogayira chakudya.
• IkudzazaKuphatikiza kwa mapuloteni ndi ulusi kumapangitsa supu iyi kukhala yokhutiritsa kwambiri, yabwino kudya pa chakudya chachikulu kapena ngati chakudya chopatsa thanzi.
• Yogwiritsidwa ntchito mosiyanasiyana pa zakudya zapaderaMukhoza kusintha njira yophikirayi kuti ikhale ya zakudya za vegan, zakudya zopanda sodium wambiri kapena gluten, zomwe zimapangitsa kuti anthu omwe ali ndi zoletsa pakudya aziigwiritsa ntchito mosavuta.

Kodi pali ma calories angati mu mbale ya nandolo ndi phwetekere?

Supu ya nandolo ndi phwetekere ndi njira yabwino kwambiri komanso yopanda ma calories ambiri, zomwe zimapangitsa kuti ikhale yabwino kwa iwo omwe akufuna kudya zakudya zopatsa thanzi. Chakudya chapadera cha supu iyi nthawi zambiri chimakhala ndi zinthu monga Ma calories 250-300kutengera zosakaniza zomwe zawonjezeredwa.

Kuwerengera kwa zakudya

• Kalori: 250-300 kcal pa kutumikira kulikonse.
• Mapuloteni: 15-18 magalamu (kuchokera ku nsawawa).
• Mafuta: 8-10 magalamu (makamaka mafuta a azitona).
• Zakudya zomanga thupi: 30-35 magalamu (kuchokera ku nandolo ndi ndiwo zamasamba).
• CHIKWANGWANI: 8-10 gramu.
• SodiumPafupifupi 400 mg (mungathe kuchepetsa izi pogwiritsa ntchito msuzi wochepa wa sodium kapena madzi).

Malangizo ochepetsa ma calories

• Gwiritsani ntchito mafuta ochepaNgati mukudya zakudya zinazake zochepa, mungachepetse mafuta a azitona kapena kuwasintha ndi madzi kapena msuzi pang'ono.
• Musawonjezere zinthu zokonzedwaPewani chorizo ​​​​kapena nyama yankhumba ngati mukufuna mtundu wopepuka.
• Onjezani ndiwo zamasamba zambiriKuphatikizapo kaloti, tsabola, kapena sipinachi wambiri kudzawonjezera ulusi ndi kuchepetsa ma calories owonjezera.

Pomaliza, supu ya nandolo ndi phwetekere ndi njira yogwiritsira ntchito zinthu zosiyanasiyana, zokoma, komanso zopatsa thanzi zomwe zingasinthidwe kuti zigwirizane ndi zosowa ndi zokonda zosiyanasiyana. Ndi zosakaniza zake zosavuta komanso kukoma kokoma, ndi njira yabwino kwambiri pa chakudya chilichonse. Kuphatikiza apo, ubwino wake pa thanzi umapangitsa kuti ikhale chakudya chabwino kwambiri chosungira zakudya zoyenera komanso zopatsa thanzi. Chifukwa chake musazengereze kuyesa njira iyi ndikusangalala ndi kukoma kwake kokoma!