I-Arepa: kuyini, izinzuzo nezindlela zokupheka ezinempilo

-Delile

• Izinzuzo ze-arepa
• Imininingwane yezempilo
• Iresiphi yokwenza ama-arepas
• Izithako
• Imodi yokulungiselela
• Ama-arepas anempilo agcwalisa izindlela
• 1. Khanyisa ukukhanya kwepapiada
• Izithako
• Imodi yokulungiselela
• 2. Amaqanda aqhephukile notamatisi
• Izithako
• 3. Imifino
• Izithako
• Imodi yokulungiselela

I-Arepa wukudla okwenziwe ngofulawa wommbila osuphekwe ngaphambilini noma ummbila owomile omisiwe, ngakho-ke, kungukudla okuhle kakhulu okungafakwa ekudleni okuhlukahlukene usuku lonke, njengokudla kwasekuseni, isidlo sasemini noma isidlo sakusihlwa. Lolu hlobo lokudla lujwayelekile kakhulu eVenezuela naseColombia, kube enye indlela yokushintsha isinkwa.

Lokhu kudla kungumthombo omuhle wamandla futhi, yize kuyi-carbohydrate, kungafakwa kwimenyu yokudla okunempilo.

Ukuze uthole izinzuzo ezinhle kakhulu, umuntu kufanele azame ukukhulisa okuqukethwe kwayo kwe-fiber, akhethe ukugcwaliswa okunamafutha amancane futhi okubandakanya ukudla okunempilo. Ngakho-ke, inketho enhle ukufaka i-oats, imbewu yefilakisi noma imifino eqoshiwe, enjengezaqathe noma ama-beet, kuresiphi.

Bheka futhi iresiphi ye-tapioca yokushintsha isinkwa.

Izinzuzo ze-arepa

Izinzuzo nezinzuzo eziyinhloko zokudla ama-arepas yilezi:

• Yiba nesilinganiso esiphansi se-sodium, okwenza kube kuhle kulabo abadinga ukudla okunosawoti omncane;
• Ayinayo i-gluten, iziveza njengenketho enhle kakhulu kubantu abanesifo se-celiac noma abangabekezelelani ne-gluten;
• Ukuba ngumthombo wamandla, ngoba iqukethe inani elihle lama-carbohydrate;
• Akudingeki zilungiswe ngamafutha, zinciphise inani lamafutha;
• Ukuba nemicu, okuhle kakhulu ekusebenzeni kwamathumbu;
• Awunazo izinto zamakhemikhali njengezivimbelakuvunda, udayi noma ukunambitheka.

Ngaphezu kwalokho, i-arepa ingukudla okuguquguqukayo kakhulu, njengoba ingahlanganiswa nokugcwaliswa okuhlukile, ukukhonza ngokudla okuhlukile kosuku, kanye nokuthandwa okuhlukile.

Imininingwane yezempilo

Kuleli tafula kungenzeka uthole imininingwane yokudla okunempilo ngamagremu ayi-100 we-arepa:

I-Arepas inenkomba ye-glycemic ephakathi futhi, ngakho-ke, inyusa izinga likashukela egazini ngokulinganisela. Ngalesi sizathu, okuhle ukukhulisa okuqukethwe kwayo kwe-fiber, ukwengeza, kusisindo se-arepa, imifino egayiwe noma i-oats, isibonelo. Lokhu kudla ngaphezu kokukhiqiza ukusutha okukhulu kusiza nasekulawuleni i-glucose yegazi.

Kwezinye izindawo kusenokwenzeka ukuthola ufulawa ophelele wommbila, okungaba enye indlela yokulungisa i-arepa ngendlela enempilo.

Iresiphi yokwenza ama-arepas

Iresiphi yokwenza ama-arepas ayilula, ngoba kudingeka nje kuphela ukuxuba ummbila, amanzi nosawoti. Kunconywa ukuthi i-arepa ngayinye ibe namagremu aphakathi kwama-60 kuya kwangama-90 futhi okuhle ukuthi idliwa kanye ngosuku.

Izindawo ze-arpas zingafakwa ngokudla okulula, njengoshizi omhlophe ogayiwe, kepha futhi ungafakwa nenyama, lapho izosetshenziselwa isidlo sasemini noma isidlo sakusihlwa, isibonelo.

Izithako

• 1 ¼ inkomishi yamanzi;
• 1 inkomishi yempuphu yangaphambi kokupheka;
• 1 (ikhofi) isipuni sikasawoti;
• Isipuni esingu-1 se-oats, i-flaxseed noma i-chia (ngokuzithandela);
• Izaqathe ezigayiwe, ama-beet, upelepele noma i-zucchini (ngokuzithandela).

Imodi yokulungiselela

Thela amanzi esitsheni bese ufaka usawoti, uvuselele, uze uqedwe ngokuphelele. Ngemuva kwalokho kufanele ungeze ufulawa wommbila kancane kancane, uvuselele uze uthole inhlama ebushelelezi. Inhlama kufanele iphumule cishe imizuzu emithathu.

Uma inhlama yomile kakhulu noma ilukhuni, ungangeza amanzi athe xaxa. Ngokuphambene nalokho, uma ithamba kakhulu, ungangeza ufulawa omncane.

Ekugcineni, hlukanisa inhlama ibe izingxenye ezi-5 bese wenza amabhola amancane, okumele axoveke kuze kube yilapho uthola amadiski angaba ngu-10 cm ububanzi. Ukupheka i-arepa, kungakuhle ubeke epuletini lensimbi emlilweni ophakathi nendawo imizuzu emihlanu kuhlangothi ngalunye, kuze kube nsundu ngokusagolide.

Ama-arepas anempilo agcwalisa izindlela

Ukugcwalisa ama-arepas kungasetshenziswa izinhlobo ezahlukahlukene zokugcwaliswa. Ezinye zeziphilile kunazo zonke yilezi:

1. Khanyisa ukukhanya kwepapiada

IPapiada ingesinye sezigcwaliso esithandwa kakhulu eVenezuela naseColombia esenziwe nge-avocado nangemayonnaise. Kodwa-ke, ukuyenza ibe nempilo enhle, imayonnaise ingashintshwa nge-yogurt elula, isibonelo.

Izithako

• 1 kg yenkukhu;
• I-Pulp yama-avokhado ama-2 avuthiwe aphakathi nendawo;
• 1 i-yogurt elula;
• Onion anyanisi oqoshiwe;
• 1 i-clove kagalikhi;
• ½ ulamula;
• Usawoti kanye nopelepele ukunambitha.

Imodi yokulungiselela

Faka amanzi nengcosana kasawoti epanini ulethe kumathumba. Bese ufaka inkukhu ize ipheke. Susa inkukhu bese uyifudumeza. Shred inkukhu ibe yizicucu ezincane, ususe amathambo nesikhumba.

Okuvamile mixer noma i-blender, shaya uginindela wama-avokhado, u-anyanisi kanye ne-clove kagalikhi ize ibe unamathisele ofanayo. Ekugcineni, engeza inkukhu ekhethiwe, iyogathi, ulamula, usawoti kanye nopelepele ukunambitha.

2. Amaqanda aqhephukile notamatisi

Lokhu okunye kokugcwaliswa okujwayelekile kakhulu kwama-arepas okulula ukuwalungisa futhi abe nempilo.

Izithako

• Utamatisi ovuthiwe no-1 oqoshiwe;
• Onion anyanisi oqoshiwe;
• Imichilo emi-4 yopelepele oluhlaza oqoshiwe;
• Amaqanda ama-3;
• Usawoti kanye nopelepele ukunambitha;
• Amafutha ommbila.

Imodi yokulungiselela

Beka amaconsi ambalwa kawoyela wommbila epanini lokuthosa bese ufaka u-anyanisi nopelepele, ukhanyise ngomlilo ophakathi. Bese ufaka utamatisi uhlanganise. Faka amaqanda ashayiwe, usawoti kanye nopelepele ukunambitha, ukuxuba kuze kuphekwe ngokuphelele.

3. Imifino

Lokhu kugcwaliswa kuyindlela enhle kulabo abadla imifino noma ngisho i-vegan, ngoba yenziwa ngemifino, kungafakwa imikhiqizo yezilwane.

Izithako

• 100 amagremu ama-chives aqoshiwe;
• 2 utamatisi ovuthiwe noqotshiwe;
• Onion anyanisi oqoshiwe;
• Garlic igalikhi egayiwe;
• Ingcosana engu-1 ikhumini;
• Izipuni ezimbili zamafutha omnqumo, ummbila noma uwoyela we-sunflower;
• Usawoti kanye nopelepele ukunambitha.

Imodi yokulungiselela

Beka amaconsi ambalwa kawoyela wommbila epanini lokuthosa bese ufaka u-anyanisi, amakhekhe nekhumini, okuvumela ukuba nsundu ngokushisa okulingene. Lapho imifino isobala, engeza utamatisi bese ubuyisela konke emlilweni eminye imizuzu eyi-10.

Ekugcineni, engeza usawoti kanye nopelepele ukunambitha, uxube eminye imizuzu eyi-10 kuze kube yilapho ingxube iphenduka usoso obukhulu.