Ubwino wa Zukini ndi Maphikidwe Osaneneka

Zamkati

• Maphikidwe athanzi ndi zukini
• 1. Zukini ndi masamba okoma ndi owawasa
• 2. Zakudyazi zamkaka
• 3. Zukini ndi saladi ya watercress
• 4. Msuwani ndi zukini
• Zambiri Za Zakukini

Zukini ndi masamba osavuta kugaya omwe amaphatikiza nyama, nkhuku kapena nsomba ndikuwonjezera phindu popanda kuwonjezera zopatsa mphamvu pazakudya zilizonse. Kuphatikiza apo, chifukwa cha kununkhira kwake kosakhwima atha kuwonjezeredwa mu purees, soups kapena sauces.

Zukini ndiwothandiza kwambiri ndipo amatha kudya ndi anyezi mu saute yosavuta, chifukwa chofunikira kwambiri mu zonona zamasamba kapena zokutidwa ndi nyama kapena nkhuku ndi zina mwazabwino zake ndi izi:

1. Thandizani kuonda posintha zakudya mopanda mafuta owonjezera mphamvu zomwe zimapangitsa kuti chakudyacho chikhale chokoma;
2. Pumulani kudzimbidwa chifukwa ngakhale kulibe ulusi wambiri, pali madzi ochulukirapo omwe amatulutsa ndowe, ndikuthandizira kuyenda kwamatumbo;
3. Khalani a chimbudzi chosavuta, zomwe zimapangitsa kukhala chakudya chabwino kwambiri kwa iwo omwe ali ndi gastritis kapena dyspepsia, mwachitsanzo.

Kuphatikiza apo, duwa lake limawerengedwa kuti ndi chakudya chokoma kwambiri chomwe nthawi zambiri chimapakidwa zukini chomwecho.

Maphikidwe athanzi ndi zukini

1. Zukini ndi masamba okoma ndi owawasa

Njirayi ndi njira yabwino komanso yathanzi yokonzekera chakudya chamadzulo chosiyana, pomwe nyama imatha kusinthidwa ndi masamba ndi bowa.

Zosakaniza:

• 2 zucchinis ndi peel odulidwa mu magawo oonda;
• 1 tsabola wofiira odulidwa;
• 2 anyezi odulidwa;
• 2 kaloti zipolopolo kudula mu magawo woonda;
• 115 g wa broccoli;
• 115 g wa bowa watsopano wodulidwa;
• 115 g wa chard odulidwa mzidutswa;
• 1 chikho chofufumitsa ma cashews
• Supuni 1 ya maolivi kapena mafuta a masamba;
• Supuni 1 ya tsabola msuzi;
• Supuni 1 ya shuga wofiirira;
• Supuni 2 za msuzi wa soya wonyezimira;
• Supuni 1 ya viniga wosasa.

Kukonzekera akafuna

Yambani potenthetsa mafuta a masamba mu poto yayikulu. Kenaka sungani anyezi pa kutentha kwapakati mpaka mutakoma. Kenako onjezerani zukini, broccoli, tsabola ndi kaloti ndikupumira kwa mphindi zitatu kapena zinayi.

Onjezani bowa, chard, shuga, msuzi wa soya, viniga wosasa ndi tsabola msuzi ndikupumira kwa mphindi zitatu kapena zinayi. Chotsani kutentha, onjezerani mtedza wokazinga ndikutumikira.

2. Zakudyazi zamkaka

Zukini ndizodulidwa bwino kwambiri kuti musinthe pasitala wamba pazakudya zamasamba kapena pomwe simungadye pasitala yotsogola.

Zosakaniza

• 500 g zukini
• adyo
• anyezi
• tomato
• basil
• mafuta
• mchere kuti mulawe
• Parmesan tchizi kuti mulawe

Kukonzekera akafuna

Dulani zukini kotero kuti ziwoneke ngati pasitala, ndi magawo oonda kwambiri, sungani anyezi ndi adyo ndi mafuta musanapange brown, onjezerani zukini ndi zokometsera, ndi phwetekere. Onjezani za 100 ml ya madzi, tsekani poto ndikuphika kwa mphindi zochepa. Madzi atawuma, mutha kuwonjezera tchizi cha Parmesan kuti mulawe ndikutumikirabe kutentha.

Onani Zakudyazi za zukini pang'onopang'ono ndi malangizo ena owonjezera mafuta, muvidiyo yotsatira:

3. Zukini ndi saladi ya watercress

Saladi iyi ndi njira yatsopano komanso yokoma, yabwino masiku otentha kapena masiku omwe mumafuna kudya china chopepuka. Kuphatikiza apo, ndichinthu chabwino kutsagana ndi maphikidwe ena.

Zosakaniza:

• 2 zucchinis ndi peel odulidwa mumitengo yopyapyala;
• 1 gulu latsopano la watercress;
• 100 g wa nyemba zosemedwa;
• 1 tsabola wobiriwira wopanda mbewa wodulidwa;
• 2 mapesi a udzu winawake odulidwa;
• Mchere ndi tsabola kuti mulawe;
• ¾ chikho cha yogurt yosavuta;
• 1 wophika adyo;
• Supuni 2 zodulidwa timbewu tatsopano.

Kukonzekera mawonekedwe:

Yambani kuphika zukini ndi nyemba zobiriwira mu poto ndi madzi ndi mchere kwa mphindi 8 mpaka 10. Mukatha kuphika, tsanulirani ndiwo zamasamba, nadzatsuka ndi madzi ozizira ndikuyika mbale. Konzani zovala za saladi posakaniza yogurt, adyo wosweka ndi timbewu tonunkhira ndikusakaniza bwino. Nyengo ndi mchere ndi tsabola kuti mulawe. Pomaliza, onjezani watercress, tsabola wobiriwira ndi udzu winawake ku mbale ndi zukini ndi nyemba zobiriwira ndikusakaniza. Thirani saladi ndi kuvala ndikutumikira.

4. Msuwani ndi zukini

Iyi ndi njira yachangu yokonzekera, yokoma komanso yokongola kwambiri pa nkhomaliro Lamlungu.

Zosakaniza:

• 280 g wa zukini wodulidwa;
• Anyezi 1 wodulidwa;
• 2 adaphwanya adyo;
• 250 g wa tomato wodulidwa;
• 400 g wa kuzifutsa atitchoku mtima kudula pakati;
• theka chikho cha msuwani;
• ¾ chikho cha mphodza zouma;
• Supuni 4 zamasamba odulidwa a basil;
• Supuni 1 ya maolivi.
• Supuni 1 ya batala;
• Mchere ndi tsabola kuti mulawe.

Kukonzekera mawonekedwe:

Yambani ndi kuphika mphodza pa kutentha kwakukulu kwa mphindi 10 ndikuphimba ndikuphika kutentha pang'ono kwa mphindi 15 kapena mpaka pang'ono. Kutenthetsa mafuta a maolivi mu skillet wamkulu ndikuwonjezera anyezi, adyo ndi zukini ndikupaka mphindi 10. Kenako onjezerani phwetekere ndi atitchoku ndikuphika kwa mphindi zisanu.

Wiritsani makapu awiri amadzi, chotsani pamoto, onjezerani supuni ya batala ndikuwonjezera msuwani. Phimbani ndikuyimilira kwa mphindi 10. Sakanizani mphodza ndikusakanikirana ndi msuwani ndikuwonjezera supuni 3 za basil ndi nyengo ndi tsabola. Onjezerani masamba ndikuwaza basil yonse.

Chifukwa chake, zukini ndiye masamba abwino kuwonjezeramo maphikidwe osiyanasiyana, chifukwa amakhala ndi kununkhira kopepuka komwe kumagwirizana bwino ndi zakudya zosiyanasiyana. Ndikofunika kuwonjezeredwa m'munsi mwa msuzi mosasinthasintha, mu saladi kapena mu mphodza wa utoto ndi kununkhira.

Zambiri Za Zakukini

Njira yabwino yopezera zabwino zonse za zukini muzakudya ndi yophika ndikusenda, ndipo ndiyabwino kuwonjezera msuzi kapena mphodza.

Izi ndizapakati pa 100 g wa zukini wophika ndi peel ndipo zukini iliyonse imalemera pafupifupi 400 g.