Chinsinsi cha supu ya lentil ndi nkhaka zokazinga: chitsogozo chokoma cha sitepe ndi sitepe

Supu ya Lentil ndi Nkhaka Yokazinga: Buku Lokoma la Gawo ndi Gawo

Supu ya lentil ndi imodzi mwa mbale zomwe sizimachoka mu kalembedwe kake. Yotentha, yotonthoza, komanso yokoma kwambiri, ndi chisankho chabwino kwambiri nthawi iliyonse pachaka. Ndi gwero labwino kwambiri la michere ndipo imatha kusinthidwa kuti igwirizane ndi zokonda ndi zokonda zosiyanasiyana. Nthawi ino, tikufuna kugawana nanu njira yapadera yophikira: supu ya lentil ndi nkhaka yokazingaKukhudza kwatsopano komanso koyambirira komwe kumapereka mawonekedwe apadera ku kalembedwe kameneka.

Ngati mumakonda nyemba kapena mukufuna chakudya chopatsa thanzi komanso chokoma, njira iyi ndi yoyenera kwa inu. Ndi yabwinonso kugawana ndi banja lanu kapena anzanu, chifukwa ndi yokoma komanso yosavuta kukonzekera. M'nkhaniyi, tikutsogolerani pang'onopang'ono kuti mupange chakudya chokoma ichi kukhitchini yanu.

Kodi ndingapereke chiyani ku lentils kuti zikhale ndi kukoma kokoma?

Ma lentil ndi maziko abwino kwambiri a supu, stews, ndi saladi, koma kukoma kwawo kumatha kusiyana kutengera zosakaniza zomwe mwasankha kuwonjezera. Nazi zina zomwe mungapereke kuti lentil yanu ikhale yosangalatsa kwambiri. supu ya lentil ndi nkhaka yokazinga:

• Adyo ndi anyeziNdiwo maziko a mbale zambiri ndipo amapereka kukoma kokoma komanso kowawa. Mutha kuwaphika mu mafuta a azitona pang'ono mpaka atafewa komanso atafiirira.
• LaurelTsamba la bay likhoza kuwonjezera kukoma kofatsa, kochokera ku zitsamba komwe kumakwaniritsa bwino mphodza.
• Chitowe ndi paprikaZokometsera izi ndi zabwino kwambiri kuti supu yanu ikhale yofewa komanso yosuta.
• Mchere ndi tsabolaOnjezani ku kukoma kuti muwonjezere kukoma kwachilengedwe kwa zosakaniza.
• Ginger watsopanoNgati mumakonda kukoma kokoma, mutha kukanda ginger pang'ono ndikuwonjezera ku sauté.
• Phwetekere wosweka: Zimawonjezera asidi pang'ono ndipo zimapangitsa kuti supu ikhale yokoma kwambiri.

Langizo: Onetsetsani kuti mwaphika nyembazo mpaka zitafewa, koma osati zophikidwa kwambiri, kuti zikhalebe ndi kapangidwe kake.

Kodi Supu ya Lentil Ndi Yathanzi Motani?

La supu ya lentil ndi nkhaka yokazinga Sikuti ndi zokoma zokha, komanso ndi chisankho chabwino kwambiri pa thanzi lanu. Ma lentil ndi gwero lolemera la mapuloteni ochokera ku zomera, ulusi, mavitamini, ndi michere monga chitsulo, zinki, ndi potaziyamu. Kuphatikiza apo, ali ndi ma calories ochepa ndi mafuta ochepa, zomwe zimapangitsa kuti akhale chakudya chabwino kwa iwo omwe akufuna kuchepetsa thupi kapena kukhala ndi moyo wathanzi.

Ubwino waukulu wa supu iyi ndi:

• Wolemera mu ulusiZimathandiza kukonza kugaya chakudya komanso kuwongolera kuchuluka kwa shuga m'magazi.
• Mphamvu yamagetsiMa lentil ali ndi chakudya chochuluka cham'mimba chovuta, chomwe chimapereka mphamvu pang'onopang'ono.
• Mafuta abwinoNgakhale kuti ali ndi mafuta ochepa, mafuta omwe ali nawo ndi abwino komanso othandiza mtima.
• Ma antioxidantsMa lentil ali ndi ma antioxidants omwe amathandiza kuteteza thupi ku ma free radicals.

Komanso, a nkhaka yokometsera Zimawonjezera kukoma kwatsopano komanso kuchuluka kwa vitamini C ndi madzi, zomwe zimapangitsa kuti zikhale zotsitsimula komanso zathanzi.

Ndi ndiwo zamasamba ziti zomwe zimagwirizana bwino ndi nyemba?

Ma lentil ndi ogwiritsidwa ntchito kwambiri ndipo amatha kusakanikirana ndi ndiwo zamasamba zosiyanasiyana kuti apange supu, masaladi, ndi supu zokoma. Nazi zina mwa ndiwo zamasamba zomwe zimagwirizana bwino ndi lentil:

• Kaloti: Imawonjezera kukoma kokoma komanso kapangidwe kokhwima.
• DzunguKukoma kwake kofewa komanso mawonekedwe ake okoma zimasakanikirana bwino ndi nyemba.
• SelariZimapereka kukoma kwatsopano komanso kukoma kokoma.
• Tomate: Zimawonjezera asidi ndi madzi mu supu.
• SipinachiKukoma kwatsopano, kobiriwira komwe kumawonjezera kukoma kwa mbaleyo.
• tsabola wofiyira: Zimawonjezera mtundu ndi kukoma kokoma.

Langizo: Onetsetsani kuti mwadula ndiwo zamasamba m'zidutswa zazing'ono kuti ziphike mofanana.

Kodi zotsatira za nyemba pa thanzi ndi ziti?

Ma lentil ndi chakudya chopatsa thanzi kwambiri, ndipo kudya kwawo nthawi zonse kumatha kukhala ndi zotsatira zabwino pa thupi. Pansipa, tikuwonetsa zina mwa zotsatira zake zodziwika bwino:

• Zimathandiza thanzi la mtimaChifukwa cha ulusi wawo ndi mafuta abwino, nyemba zimathandiza kuchepetsa cholesterol ndi kuthamanga kwa magazi.
• Kulamulira shuga m'magaziUlusi womwe uli mu lentil umathandiza kuchepetsa kuchuluka kwa shuga m'magazi, zomwe zimathandiza anthu odwala matenda ashuga.
• Amalimbikitsa kugaya chakudyaMa lentil ali ndi ulusi wambiri, womwe umathandiza kupewa kudzimbidwa komanso kusunga njira yabwino yogayira chakudya.
• Zothandiza pakuchepetsa thupiMa lentil ochepa ali ndi ma calories ambiri komanso ulusi wambiri, zomwe zingakuthandizeni kuti mumve kukhuta kwa nthawi yayitali, zomwe zingakuthandizeni kuchepetsa thupi.
• Imalimbitsa chitetezo chathupiChifukwa cha mavitamini ndi michere yomwe ilimo, nyemba zimathandiza kulimbitsa chitetezo chamthupi.

Chinsinsi cha Supu ya Lentil ndi Nkhaka Yokazinga

Tsopano popeza takambirana za ubwino ndi zosakaniza, ndi nthawi yoti tiyambe. Pansipa, mupeza njira yophikira chakudya chokoma kwambiri. supu ya lentil ndi nkhaka yokazinga.

Zosakaniza:

Kwa anthu 4:

• Magalamu 200 a lentil wobiriwira
• 1 sing'anga anyezi
• 2 cloves wa adyo
• Karoti imodzi yapakati
• 1 phesi la udzu winawake
• 1 phwetekere wodulidwa ndi wophwanyidwa
• Supuni 1 ya chitowe
• Supuni imodzi ya paprika
• Tsamba limodzi la bay
• Mchere ndi tsabola kuti mulawe
• Makapu awiri a msuzi wa masamba
• Supuni ziwiri mafuta
• Kwa nkhaka yokazinga:
  • Nkhaka imodzi yaikulu
  • Chikho chimodzi cha viniga woyera
  • 1 chikho cha madzi
  • Supuni imodzi ya shuga
  • Mchere kulawa
  • Dill watsopano wodulidwa (ngati mukufuna)

Malangizo:

1. Kukonzekera nkhaka yokazinga:

   • Tsukani nkhaka ndikuichotsa. Dulani mu zidutswa zoonda ndikuziyika mu mbale.
   • Mu kasupe kakang'ono, sakanizani viniga, madzi, shuga, ndi mchere. Tenthetsani pa moto wapakati mpaka shuga ndi mchere zitasungunuka.
   • Thirani chisakanizo chotentha pa zidutswa za nkhaka ndipo musiye zizizire. Thirani ndi dill watsopano wodulidwa musanapereke.

2. Kukonzekera supu:

   • Tsukani nyembazo pansi pa madzi ozizira ndipo muzitulutse.
   • Mu mphika waukulu, tenthetsani mafuta a azitona pa moto wapakati. Onjezani adyo wodulidwa ndi anyezi wodulidwa, ndipo wiritsani mpaka zitapsa.
   • Onjezani karoti wodulidwa ndi udzu winawake wodulidwa, ndipo phikani kwa mphindi zingapo.
   • Onjezani nyemba, tomato wophwanyika, chitowe, paprika, tsamba la bay, mchere, ndi tsabola. Sakanizani bwino.
   • Onjezani msuzi wa ndiwo zamasamba ndipo wiritsani. Chepetsani moto, phimbani mphika, ndipo wiritsani kwa mphindi 20-25, kapena mpaka nyemba zitafewa.
   • Chotsani tsamba la bay ndikusakaniza supu ndi blender yamanja mpaka itakhala yosalala, kapena siyani zidutswa zina zonse ngati mukufuna.
   • Perekani supu yotentha pamodzi ndi zidutswa za nkhaka zokazinga.

Pomaliza

La supu ya lentil ndi nkhaka yokazinga Ndi chakudya chopatsa thanzi komanso chokoma chomwe mungadye nthawi iliyonse. Ndi kuphatikiza kwake kwa zokometsera zofunda ndi zatsopano, ndi chisankho chabwino kwambiri kuti mukhale ndi thanzi labwino komanso mphamvu. Tikukhulupirira kuti mwasangalala ndi Chinsinsi ichi ndipo mugawane ndi okondedwa anu. Bon appétit!