Arepa: ndi chiyani, maubwino ndi maphikidwe athanzi

Zamkati

• Ubwino wa arepa
• Zambiri zaumoyo
• Chinsinsi chopangira arepas
• Zosakaniza
• Kukonzekera akafuna
• Mapaipi athanzi amadzaza maphikidwe
• 1. Lamulira kuwala kwa papiada
• Zosakaniza
• Kukonzekera akafuna
• 2. Mazira ophwanyika ndi phwetekere
• Zosakaniza
• 3. Zamasamba
• Zosakaniza
• Kukonzekera akafuna

Arepa ndi chakudya chopangidwa kuchokera ku ufa wa chimanga wokonzedweratu kapena chimanga chouma ndipo, chifukwa chake, ndi chakudya chabwino kwambiri chomwe chingaphatikizidwe muzakudya zosiyanasiyana tsiku lonse, monga chakudya cham'mawa, nkhomaliro kapena chakudya chamadzulo. Zakudya zamtunduwu ndizofala ku Venezuela ndi Colombia, pokhala njira ina yosinthira mkate.

Chakudyachi ndi gwero labwino kwambiri lamphamvu ndipo, ngakhale ndi chakudya, chitha kuphatikizidwa pamndandanda wazakudya zabwino.

Kuti mupeze zabwino zonse, munthu ayenera kuyesera kukulitsa zomwe zili ndi fiber, posankha mafuta omwe alibe mafuta ambiri komanso zakudya zopatsa thanzi. Chifukwa chake, njira yabwino ndikuwonjezera oats, mbewu za fulakesi kapena ndiwo zamasamba zodulidwa, monga karoti kapena beets, pamaphikidwewo.

Onaninso njira ya tapioca yosinthira mkate.

Ubwino wa arepa

Ubwino waukulu ndi maubwino odyera ma arepas ndi awa:

• Khalani ndi sodium wocheperako, ndikupangitsa kuti ikhale yabwino kwa iwo omwe amafunikira chakudya chamchere wochepa;
• Mulibe gilateni, yomwe imadziwonetsera ngati njira yabwino kwambiri kwa anthu omwe ali ndi matenda a leliac kapena kusagwirizana ndi gluten;
• Kukhala gwero la mphamvu, chifukwa lili ndi chakudya chambiri;
• Sayenera kukonzekera ndi mafuta, kuchepetsa kuchuluka kwa mafuta;
• Kukhala ndi ulusi, kukhala wabwino pakugwira ntchito kwa matumbo;
• Osakhala ndi mankhwala monga zotetezera, utoto kapena zonunkhira.

Kuphatikiza apo, arepa ndichakudya chodalirika kwambiri, chifukwa amatha kuphatikizidwa ndi kudzazidwa kosiyanasiyana, kutumikira zakudya zosiyanasiyana za tsikulo, komanso zosankha zosiyanasiyana.

Zambiri zaumoyo

Mu tebulo ili ndizotheka kupeza zambiri zamtundu wa magalamu 100 a arepa:

Mipata imakhala ndi index ya glycemic index, chifukwa chake imakulitsa kuchuluka kwa shuga wamagazi pang'ono. Pazifukwa izi, choyenera ndikuwonjezera zomwe zili ndi fiber, kuwonjezera, ku maspa a aspa, ndiwo zamasamba kapena ma oats, mwachitsanzo. Zakudya izi kuphatikiza pakupanga kukhuta kwambiri zimathandizanso kuchepetsa magazi m'magazi.

M'madera ena zimatheka kupeza ufa wathunthu wa chimanga, zomwe zitha kukhala njira ina yokonzera arepa munjira yathanzi.

Chinsinsi chopangira arepas

Njira yopangira arepas ndiyosavuta, chifukwa ndikofunikira kusakaniza chimanga, madzi ndi mchere. Ndikulimbikitsidwa kuti arepa iliyonse ikhale ndi magalamu pakati pa 60 mpaka 90 ndipo choyenera ndichakuti imadyedwa kamodzi patsiku.

Mipata imatha kudzazidwa ndi zakudya zosavuta, monga tchizi yoyera, koma amathanso kudzazidwa ndi nyama, pomwe adzagwiritse ntchito nkhomaliro kapena chakudya chamadzulo.

Zosakaniza

• 1 ¼ chikho cha madzi;
• 1 chikho cha chimanga chisanaphike;
• 1 (khofi) supuni yamchere;
• Supuni 1 ya oats, flaxseed kapena chia (mwakufuna);
• Kaloti wouma, beets, tsabola kapena zukini (zosankha).

Kukonzekera akafuna

Thirani madzi mumtsuko ndikuwonjezera mchere, ndikuyambitsa, mpaka utasungunuka. Kenako muyenera kuwonjezera ufa wa chimanga pang'onopang'ono, osonkhezera mpaka mutapeza ufa wosalala. Mkate uyenera kupumula kwa mphindi zitatu.

Ngati mtandawo ndi wouma kwambiri kapena wolimba, mutha kuwonjezera madzi pang'ono. M'malo mwake, ikayamba kukhala yofewa, mutha kuwonjezera ufa pang'ono.

Pomaliza, gawani mtandawo m'magawo 5 ndikupanga mipira yaying'ono, yomwe imayenera kukhetsedwa mpaka mutapeza ma diski pafupifupi 10 cm m'mimba mwake. Pophika arepa, ndibwino kuti muziyika mbale yachitsulo pamoto wapakati kwa mphindi 5 mbali iliyonse, mpaka atakhala ofiira golide.

Mapaipi athanzi amadzaza maphikidwe

Kuti mudzaze ma aspas mitundu ingapo yodzaza itha kugwiritsidwa ntchito. Ena mwa athanzi kwambiri ndi awa:

1. Lamulira kuwala kwa papiada

Papiada ndi amodzi mwa malo odziwika bwino ku Venezuela ndi Colombia okonzedwa ndi peyala ndi mayonesi. Komabe, kuti mukhale wathanzi, mayonesi amatha kusinthidwa ndi yogurt yosavuta, mwachitsanzo.

Zosakaniza

• 1 kg ya nkhuku;
• Zamkati za ma avocado awiri apakati;
• 1 yogurt yosavuta;
• Onion anyezi wodulidwa;
• 1 clove wa adyo;
• ½ mandimu;
• Mchere ndi tsabola kuti mulawe.

Kukonzekera akafuna

Ikani madzi ndi mchere wambiri poto ndikubweretsa ku chithupsa. Kenaka yikani nkhuku mpaka kuphika. Chotsani nkhuku ndikutenthe. Dulani nkhukuzo mzidutswa tating'ono ting'ono, kuchotsa mafupa ndi khungu.

Wamba chosakanizira kapena blender, kumenya zamkati mwa mapeyala, anyezi ndi clove wa adyo mpaka apange phala limodzi. Pomaliza, onjezani nkhuku yokhazikika, yogurt, mandimu, mchere ndi tsabola kuti mulawe.

2. Mazira ophwanyika ndi phwetekere

Ichi ndichimodzi mwazodzaza kwambiri m'mabwalo amasewera omwe ndi osavuta kukonzekera komanso athanzi.

Zosakaniza

• 1 phwetekere yakucha ndi yomata;
• Onion anyezi wodulidwa;
• 4 mizere ya tsabola wobiriwira wobiriwira;
• Mazira 3;
• Mchere ndi tsabola kuti mulawe;
• Mafuta a chimanga.

Kukonzekera akafuna

Ikani madontho angapo a mafuta a chimanga mu poto wowotcha ndikuwonjezera anyezi ndi tsabola, ndikuwunikira pa kutentha kwapakati. Kenaka yikani tomato ndikusakaniza. Onjezerani mazira omenyedwa, mchere ndi tsabola kuti mulawe, kusakaniza mpaka mutaphika.

3. Zamasamba

Kudzazidwa uku ndi njira yabwino kwa iwo omwe amadya zamasamba kapena ngakhale nkhumba, chifukwa amapangidwa kuchokera ku ndiwo zamasamba, osaphatikizanso ndi nyama.

Zosakaniza

• Magalamu 100 a chive odulidwa;
• 2 tomato wokoma ndi wodulidwa;
• Onion anyezi wodulidwa;
• Garlic minced adyo;
• Tsini 1 la chitowe;
• Supuni 2 zamafuta, chimanga kapena mafuta a mpendadzuwa;
• Mchere ndi tsabola kuti mulawe.

Kukonzekera akafuna

Ikani madontho angapo a mafuta a chimanga mu poto wowotcha ndikuwonjezera anyezi, chives ndi chitowe, kuti zikhale zofiirira pamoto wapakati. Zamasamba zikawonekera poyera, onjezerani phwetekere ndikubweretsa zonse pamoto kwa mphindi 10 zina.

Pomaliza, onjezerani mchere ndi tsabola kuti mulawe, kusakaniza kwa mphindi 10 mpaka kusakaniza kusanduke msuzi wandiweyani.