Tsabola wobiriwira, wofiira ndi wachikaso: maubwino ndi maphikidwe

Zamkati

• Ubwino wake ndi chiyani
• Momwe mungasangalale ndi maubwino athunthu
• Zambiri zaumoyo
• Maphikidwe ndi chili
• 1. Tsabola wothira
• 2. Msuzi wa tsabola

Tsabola ali ndi kununkhira kwamphamvu kwambiri, amatha kudyedwa yaiwisi, yophika kapena yokazinga, ndiwothandiza kwambiri, ndipo amatchedwa asayansiKutulutsa kwa Capsicum. Pali tsabola wachikasu, wobiriwira, wofiira, lalanje kapena wofiirira, ndipo mtundu wa chipatso umakhudza kununkhira ndi kununkhira, koma zonse ndizonunkhira bwino komanso ndizothandiza pakhungu, kufalitsa, komanso kupatsa thanzi zakudya zosiyanasiyana.

Masamba awa ali ndi mavitamini A, C, B, mavitamini ndi michere yambiri, ndipo ali ndi zida za antioxidant komanso anti-ukalamba, komanso maubwino ena azaumoyo.

Ubwino wake ndi chiyani

Zina mwazothandiza kwambiri za chili ndi:

• Imalimbitsa chitetezo cha mthupi, chifukwa cha kapangidwe kake mu ma antioxidants, omwe amalimbana ndimankhwala osokoneza bongo aulere;
• Ili ndi zochita zotsutsana ndi ukalamba, chifukwa cha ma antioxidants ndi mavitamini amtundu wa B, wofunikira pakukula kwamaselo ndi kukonzanso. Kuphatikiza apo, vitamini C imathandizanso pakupanga collagen .;
• Amathandizira kuyamwa kwa chitsulo, chifukwa cha kupezeka kwa vitamini C;
• Zimathandizira kusamalira mafupa ndi mano athanzi, chifukwa ili ndi calcium momwe imapangidwira;
• Zimathandizira kuti masomphenya akhale athanzi, chifukwa cha vitamini A ndi C.

Kuphatikiza apo, tsabola nawonso ndi chakudya chabwino choti muphatikize pacakudya chochepetsera thupi, popeza ali ndi ma calories ochepa ndikuthandizira kukhala wokhutira.

Momwe mungasangalale ndi maubwino athunthu

Tsabola ayenera kukhala wolemera, kukhala ndi tsinde lobiriwira komanso lathanzi ndipo khungu liyenera kukhala lofewa, lolimba komanso lopanda makwinya, kupewa omwe ali ndi mano kapena mawanga akuda. Njira yabwino yosungira tsabola ili m'thumba la pulasitiki, mufiriji, osasamba.

Pofuna kugwiritsa ntchito mafuta osungunuka a carotenoids omwe ali m'mapangidwe awo, amatha kumwa mafuta azitona, omwe amathandizira kuyendetsa thupi lonse ndikuthandizira kuyamwa kwawo.

Zambiri zaumoyo

Tebulo lotsatirali likuwonetsa kapangidwe kabwino ka 100 g wa tsabola wachikasu, wobiriwira kapena wofiira:

Pofuna kuti tsabola akhalebe wathanzi, ayenera kudyedwa yaiwisi, komabe, ngakhale itaphikidwa, ipitilizabe kupindulitsa.

Maphikidwe ndi chili

Tsabola atha kugwiritsidwa ntchito pokonza maphikidwe osiyanasiyana, monga msuzi, masaladi ndi timadziti, kapena kungogwiritsidwa ntchito mongotsatira. Zitsanzo zina za maphikidwe a chili ndi awa:

1. Tsabola wothira

Chinsinsi cha tsabola chodzaza chitha kukonzekera motere:

Zosakaniza

• 140 g wa mpunga wofiirira;
• Tsabola 4 zamtundu womwe mungasankhe;
• Supuni 2 zamafuta;
• 1 clove ya minced adyo;
• 4 anyezi odulidwa;
• 1 phesi la udzu winawake wodulidwa;
• Supuni 3 zodulidwa walnuts;
• 2 tomato wosenda ndi wodulidwa;
• Supuni 1 ya mandimu;
• 50 g zoumba zoumba;
• Supuni 4 za tchizi;
• Supuni 2 za basil watsopano;
• Mchere ndi tsabola kuti mulawe.

Kukonzekera akafuna

Kutenthetsani uvuni ku 180 ºC ndikuphika mpunga mu chidebe ndi madzi okonzedwa ndi mchere, kwa mphindi pafupifupi 35, ndikukhetsa kumapeto. Pakadali pano, ndi mpeni, dulani tsabola pamwamba pake, chotsani nyembazo, ndikuyika magawo onse m'madzi otentha, kwa mphindi ziwiri ndikuchotsani kumapeto ndikukhetsa bwino.

Kenaka, perekani theka la mafuta mu poto lalikulu ndikuwotcha adyo ndi anyezi, ndikuyambitsa kwa mphindi zitatu. Kenako onjezerani udzu winawake, mtedza, tomato, mandimu ndi zoumba, sankhani mphindi 5 zina. Chotsani pamoto ndikusakaniza mpunga, tchizi, basil wodulidwa, mchere ndi tsabola.

Pomaliza, mutha kuthira tsabola ndi osakaniza am'mbuyomu ndikuyika mu thireyi la uvuni, kuphimba ndi nsonga, nyengo ndi mafuta otsala, ikani zojambulazo za aluminium pamwamba ndikuphika mu uvuni kwa mphindi 45.

2. Msuzi wa tsabola

Kukonzekera madzi a tsabola, ndikofunikira:

Zosakaniza

• 1 tsabola wofiira wopanda mbewa;
• Kaloti 2;
• Theka la mbatata;
• Supuni 1 ya sesame.

Kukonzekera akafuna

Chotsani msuzi wa tsabola, kaloti ndi mbatata, ndikumenya ndi sesame. Mutha kuyiyika mufiriji.