5 zabwino zabwino za sipinachi ndi tebulo lazakudya

Zamkati

• Zambiri zaumoyo
• Sipinachi madzi ndi apulo ndi ginger wodula bwino lomwe
• Sipinachi Pie Chinsinsi

Sipinachi ndi masamba omwe ali ndi maubwino azaumoyo monga kupewa magazi m'thupi ndi khansa yam'matumbo, popeza ili ndi folic acid komanso ma antioxidants ambiri.

Zomera izi zimatha kudyedwa mu saladi wobiriwira kapena wophika, mu supu, mphodza ndi timadziti tachilengedwe, pokhala njira yosavuta komanso yotsika mtengo yopezera zakudya ndi mavitamini, michere ndi ulusi.

Chifukwa chake, kuphatikiza sipinachi pachakudya chanu muli ndi maubwino awa:

1. Pewani kutaya masomphenya ndi ukalamba, popeza uli ndi antioxidant lutein;
2. Pewani khansa ya m'matumbo, chifukwa ili ndi lutein;
3. Pewani kuchepa kwa magazi m'thupi, popeza ili ndi folic acid ndi iron;
4. Tetezani khungu kuti lisakalambe msanga, popeza ili ndi mavitamini A, C ndi E;
5. Thandizani kuti muchepetse thupi, pokhala ochepa mafuta.

Kuti mupeze maubwino awa, muyenera kudya sipinachi pafupifupi 90g kasanu pamlungu, zomwe zikufanana ndi supuni 3.5 za masamba ophikawa.

Zambiri zaumoyo

Tebulo lotsatirali likuwonetsa chidziwitso chazakudya chofanana ndi 100 g wa sipinachi yaiwisi komanso yopumira.

Chofunikira ndikudya sipinachi pazakudya zazikulu, chifukwa kuyamwa kwa antioxidant lutein kumawonjezeka ndi mafuta akudya, omwe nthawi zambiri amapezeka munyama ndi mafuta okonzekera.

Kuphatikiza apo, kuti muchepetse kuyamwa kwa chitsulo cha sipinachi, muyenera kudya zipatso za zipatso mu mchere, monga lalanje, tangerine, chinanazi kapena kiwi, mwachitsanzo.

Sipinachi madzi ndi apulo ndi ginger wodula bwino lomwe

Madzi ake ndiosavuta kupanga ndipo ndi njira yabwino yoletsera ndikulimbana ndi kuchepa kwa magazi m'thupi.

Zosakaniza:

• Madzi a mandimu
• 1 apulo yaying'ono
• Supuni 1 yosaya ya fulakesi
• 1 chikho cha sipinachi
• Supuni 1 ya ginger wonyezimira
• Supuni 1 ya uchi
• 200 ml ya madzi

Kukonzekera mawonekedwe:

Kumenya zosakaniza zonse mu blender mpaka sipinachi itaphwanyidwa bwino ndikutentha. Onani maphikidwe ambiri amchere kuti muchepetse kunenepa.

Sipinachi Pie Chinsinsi

Zosakaniza:

• 3 mazira
• 3/4 chikho mafuta
• 1 chikho chakumwa mkaka
• Supuni 2 zophika ufa
• 1 chikho cha ufa wonse wa tirigu
• 1/2 chikho cha ufa wonse wopangira
• Supuni 1 mchere
• 1 clove wa adyo
• Supuni 3 za tchizi grated
• 2 mitolo ya sipinachi yodulidwa, yosungunuka ndi adyo, anyezi ndi mafuta
• ½ chikho cha mozzarella tchizi mzidutswa

Kukonzekera mawonekedwe:

Kupanga mtanda, kumenya mazira, mafuta, adyo, mkaka, grated tchizi ndi mchere mu blender. Kenaka yikani ufa wosefwayo pang'onopang'ono ndikumenya mpaka yosalala. Pomaliza yikani ufa wophika.

Sakani sipinachi ndi adyo, anyezi ndi mafuta, komanso mutha kuwonjezera zina ku goto, monga tomato, chimanga ndi nandolo. Mu poto womwewo, onjezani mozzarella tchizi ndi mtanda wa pie, wosakaniza chilichonse mpaka chosalala.

Kuti musonkhane, perekani mawonekedwe amakona anayi ndikutsanulira osakaniza poto, ndikuyika grated parmesan pamwamba, ngati mukufuna. Ikani mu uvuni wokonzedweratu pa 200 ° C kwa mphindi 45 mpaka 50, kapena mpaka mtanda utaphika.

Onani zakudya zina zokhala ndi chitsulo.