Zvokudya zvinosanganisira zucchini kuti uwedzere kurasikirwa, kupa chigumisiro chakanakisisa nekuda kwekugadzirwa kwakakosha kwezvirimwa. Ichi ndicho chimwe chezvinhu zvakaderera-makorikori, izvo zvinoita kuti unzwe satiety kwemaawa anoverengeka paunenge uchingopisa mafuta mahedheni munzvimbo dzine dambudziko pamimba, chiuno, chiuno.
Zucchini - yakagadzirwa
Pamitambo yezvokudya, sekutonga, pasi-caloriyo zvokudya zvinowanikwa mu fiber uye mavitamini zvinoshandiswa. Yokutanga, sechipanje, inochenesa mumatumbo pamusoro pemvura yakaoma, uye yechipiri - kuchengetedza utachiona uye kupa simba. Zvakakosha kuti munhu haawani nzara inorwadza pakati pekudya. Mikemikisi yeZukini inenge yakagadzirwa nezvinhu izvo iwe unogona kukurumidza kuora muviri uye uchiri kuramba wakakwana. Iine mvura yakawanda uye yezvokudya fiber. Muna 100 g. Yemiriwo ine:
- mapuroteni - 0.6 g;
- mafuta - 0.3 g;
- carbohydrates - 4.6 g;
- cellulose - 1 g;
- mvura - 93 g.
- vitamini - B, A, C, D, E, H, K, PP;
- trace elements - manganese, magnesium, calcium, selenium, iron.
Kudya pazucchini
Chikafu chekudya chinoumbwa zvichienderana nezvinhu zvinodiwa zvemuviri. Haikwanisi kuraswa mapuroteni, mafuta, makhahydrates. Kana zvisina kudaro, shure kwemazuva maviri munhu achaona hutano, kusava nesimba, malaise. Zvokudya kubva kuZucchini nekurema kuora zvinosanganisira mamwe mishonga inopa zvinodiwa zuva rega rezvinhu zvinokosha:
- nyama kana hove yemhando dzakaderera-mafuta (kubikwa kana kubikwa);
- humb-calorie mango (tomato, karoti, kabichi);
- magira (saladi, anyanisi, dill);
- huwandu hwemafuta emiriwo;
- Makemoni (jisi rinoshandiswa pakupfeka saladhi).
Zvokudya zvakawanda zvinorambidza kushandiswa kwemunyu. Asi vanhu vanogara vachiwedzera kuzvokudya zvavo, zvakaoma kuchinja tsika. Zvokudya zvinova zvitsva, kutora kwayo kusingawanisi hazvikonzeri pfungwa yehutano hwakanaka. Saka, wedzera kamuti mutsva kune zvokudya, Provencal herbs, zvinowanikwa zvinonhuwira paunenge uchicherechedza mhando ye zucchini, asi inonyanya kukosha - usashingai uye usadya ndiro.
Zvokudya pa squash nemakucheka
Ndezvipi tsika dzekudya dzinopa migumisiro inoshamisa muvhiki? Iyi mhando, iyo isingashandisi zucchini chete yekudya, asi yakafanana navo mumakemikari emukoteni. Iyo yakanyatsobatanidzwa, iyo inenge inenge yakaenzana yakawanda yemvura, fiber. Chikafu chekudya chichave chakanyatsogadzirwa zvakanaka, kana kudimbuka kwekucchini kunoshandiswa nemucucumber. Somuenzaniso:
- Panguva yekudya kwechipiri kwekudya kwemanheru uye muhomwe unogona kunwa smoothies kubva kumakomkete , maapuro uye sipinashi.
- Chikafu chekutanga chamangwanani, masikati uye kudya kwemasikati kunosanganisira kudya kwechingwa, kubikwa kana zukini yakasvibirira.
Zukini panguva yekudya zvinofanira kuiswa kunopisa kushandiswa kwekupisa. Paunenge uchidzima kana kubika, mamwe mavhithamini uye michero inorasika. Kubvira pakucheka zucchini unogona kuwana zvakawanda zvakawanda. Nzira yekubika zucchini kuti uwane uremu, saka vanogara vakanaka? Kana ichinyanya chikamu chesadidhi, zvino vanogona kunge vasati vanyudzwa muwaini yevhiniga pamwe nekuwedzerwa shuga nemunyu muzvikamu zvakaenzana.
Zucchini nekuda kwekureruka - mapoka
Nzira yekubika zucchini yekupera kurasikirwa haibatanidzi matambudziko, kunyange avo vasingafariri kushambadzira mukati mekicheni. Zvinhu zvose zvinodhura uye zvisingakwanisi, uye dzimwe dzadzo dzinokura kumashure. Inofanira kurangarirwa kuti zvakaoma miriwo mushure mokupisa kupisa, izvo zvinobatsira zvakanyanya zvakachengetwa.
Sopu kubva kune zucchini kuti uwedzere kurasikirwa
Zvisungo:
- zucchini itsva - zvidimbu zvitatu (vaduku, mashizha makuru);
- mbatata - zvidimbu zviviri (ukuru - pakati);
- mafuta ezvirimwa - 1 tbsp. kapu (kunyanya - muorivhi);
- munyu uye mutsvuku wakasvibira - kuvira.
Kugadzirira
- Mbatata uye zucchini zvinoputika mumaduku kunyange makerubhi uye inotakura hutete pasi pepani.
- Thirisa mvura. Kana iwe uchida kuita sopu yakasvibirira, saka mvura inofanira kunge isina kuvhara miriwo.
- Birai zvokudya kusvikira zvishoma.
- Wedzera muto mune imwe mudziyo.
- Miti inosvina mu blender kusvikira yakashambadza.
- Wedzera muto, pfugama kusvikira uenzane.
- Munyu uye inwavira nemunyu uye pepper, wedzera mafuta, simbisa.
- Uyai kumota uye mubvise kubva pakupisa. Soup puree kubva kuZucchini kuti uwedzere kurasikirwa kunofanira kupedzwa mufomu inotonhora.
Zucchini muhovheni nekuda kwekurasikirwa
Zvisungo:
- zucchini vaduku, maduku (haafaniri kucheneswa kubva kumbeu) - 3 zvidimbu;
- onion - 1-kati-size musoro;
- mazai mbichi yakasviba - zvidimbu 3;
- hupfu (zvichida yepamusoro grade) - 3 tbsp. makapu;
- mafuta ezvirimwa - 1 tbsp. spoon;
- magidhi (mumutauro wakawanda);
- munyu uye pepire - maererano nezvinodiwa neshoko.
Kugadzirira
- Geda mu blender kana kabati pa grater zucchini yakanaka uye anyanisi. Drain the juice.
- Yega yei inobwinyisa uye inopinda mumugumisiro wekurimisa mashizha.
- Wedzera yakasara 2 yakasviwa mazai mazai, mashizha (parsley, dill, coriander - chero ipi zvayo zvichienderana nezvinodiwa), hupfu, piniki pepper pepper uye munyu.
- Paridza miriwo pane gorosi rinobikwa, raimbogadzirwa nemafuta.
- Bika muhanuri kwemaminitsi 40-45. Iwe unogona kugadzirisa chikafu nekuita tambo dzakagadzirwa zucchini (kutema mumakumbo uye kusaswa pamusoro ne grated cheese).
Smoothies with zucchini slimming
Zvisungo:
- zukini vaduku vaduku vaduku-1 kipande (haigoni kucheneswa kubva mumugumo);
- manoni emuti (tsvina hafu yemononi);
- dill itsva - 1 teaspoon;
- juniper majiroji - 2 zvidimbu (zvinogona kushandiswa nemimwe michero).
Kugadzirira
- Shingai mishonga pamwe nemimwe michina zvakanyatsopinda mu blender.
- Iwe unogona kuwedzera kuti unganwe mairi aunoda maruva uye seasonings (mune zvishoma).
Saladi yeZucchini yekurema
Saladhi kubva zukini yakasvibirira kushaya kurasikirwa yakagadzirirwa nyore.
Zvisungo:
- jaya, duku-mashizha yemiti (zucchini zvisinganzwisisi hazvikwanisi kubviswa kana zvakanyorova uye zvishoma) -1 chikamu;
- mutsva matamato, mashizha makuru-4 zvidimbu;
- mafuta ezvirimwa (kunyanya mafuta emuorivhi) - 2 tbsp. makapu;
- clove yegariki - 3-4 zvidimbu;
- mizambiringa kuti inwe;
- kamunyu.
Kugadzirira
- Zucchini rinosuka, bvisa peduncle uye, kana zvichidikanwa, peel.
- Durai muzvindori zvidete kana zvindori zvehafu, kuisa hafu yeawa pasi pekudzvinyirirwa.
- Drain the juice.
- Gumbusa magedhi uye ucheke matate.
- Wedzera munyu kunongora, kusanganisa zvose zvinoshandiswa.
- Pisai mafuta pamoto uye kuwedzera kwahwo 3-4 clove elicliced garlic.
- Nemafuta, shandisai miriwo uye rega saladhi iwane (zvokudya zvekudya zvinotapira kubva kune zvishoma zucchini zvinosanganisira grated garlic, iyo yakawedzerwa kune ikozvino yakanatswa butter).
Fritters kubva kuchera zucchini
Zvisungo:
- mutsva wechikwata - 1 kg;
- onion head - 1 piece;
- mazai ehuku yakasvibirira - 2-3 zvidimbu;
- mashizha-mizinga makaroti - zvikamu zviviri;
- Zvinonhuwira - maererano nezvinodiwa neshoko.
Kugadzirira
- Itai kuti miriwo inobva kune miti yakasvibirira uye, kana zvichidikanwa, kubva pambeu.
- Grate courgettes pane grater yakawanda.
- Kuisa maminitsi gumi uye mushure mekunge nguva ino kubatanidza juisi yakaitwa.
- Karoti kushamba, akachena.
- Girasi karoti pane grater yakawanda.
- Durai onion mudiki cubes.
- Sungai miriwo muyero rimwechete.
- Dhaira muzanganiswa yeii, wedzera zvinonhuwira.
- Ita bhokiti yekabika nemafuta ezvivirisidzo uye kupisa muchoto.
- Ita mapekeki uye uise bhaka.
- Bika muchoto pahupamhi hwemazuva gumi nemashanu.
Miti yakasvibira ne zucchini yekureruka
Iyi ndiro ndiro kana zucchini ine kudya kunogona kusanganiswa nemiriwo yakasiyana-siyana kuti inonaka.
Zvisungo:
- zucchini vaduku vane green peel - 3 zvidimbu;
- ChiBulgaria pepper yakachena (zvinosarudzwa tsvuku) - 2 zvidimbu;
- karoti matsva ari pakati - 2 zvidimbu;
- onion medium size - 1 musoro;
- mutsva matamato wepakati size - 4 zvidimbu;
- greens (parsley, dill) - kuravira;
- pini yemunyu uye pepisi tsvuku yakasvibira;
- mafuta emiriwo (zvichida mafuta omuorivhi).
Kugadzirira
- Kugadzira gorova kubva kune anyanisi uye karoti pamafuta ezvivirisvi kusvikira ndarama yakaonda.
- Wedzerai peputa akacheka kuva zvidimbu kana makerubhi.
- Kuzovata kubata zviduku zviduku zucchini (izvo zvinotanga kubviswa kweganda).
- Kubva pamusana wemuriwo uchaita juice. Miti inoramba ichingosvika kusvikira ivhu remvura yakaderedzwa nechimwe chechipiri. Zvadaro zvinowanikwa zvakanyungudzwa zvakanyungudutswa 4 matata (dzinoda kupiswa nemvura inodziya - ipapo ganda rinobviswa nyore nyore).
- Wedzera munyu uye pepper kuti uite.
- Fukidza nemiriwo.