Izinzuzo zeBaroa Potato
-Delile
- Izinzuzo zamazambane e-baroa
- Imininingwane yezempilo
- Usebenzisa kanjani amazambane e-baroa ukunciphisa umzimba
- Ungawasebenzisa kanjani amazambane e-baroa ukuthola isisindo semisipha
- Amafomu okulungiselela kanye nezindlela zokupheka
- 1. Isobho lamazambane e-Baroa
- 2. Izikhumba zamazambane
Ubhatata we-baroa, owaziwa nangokuthi i-mandioquinha noma amazambane e-parsley, ungumthombo we-tuber wama-carbohydrate kanye nemicu, esiza ekukhiqizeni amandla kumaseli nokusiza ekusebenzeni kwamathumbu.
Leli zambane liphinde licebe ngamavithamini ka-B no-C, kanye namaminerali afana ne-calcium, i-iron ne-phosphorus futhi, ngenxa yokuthi licebile ngomsoco, lihlinzeka ngezinzuzo eziningana zezempilo.
Izinzuzo zamazambane e-baroa
Lesi tuber singafakwa kuzo zombili izidlo ukuthola isisindo semisipha futhi sinciphise isisindo, kubalulekile ukwehluka inani elisetshenzisiwe nezitsha eziseceleni. Izinzuzo eziyinhloko zamazambane e-baroa yilezi:
- Nikeza amandla emzimbeni, njengoba ingumthombo omuhle kakhulu wama-carbohydrate;
- Ukulwa nokuqunjelwa, ngoba icebile ku-fiber, ithuthukisa impilo yamathumbu;
- Thuthukisa amasosha omzimba, ngoba icebile nge-zinc, uvithamini C no-B amavithamini, izakhamzimba ezibalulekile ukukhuthaza ukuvikelwa komzimba;
- Vimbela ukuguga ngaphambi kwesikhathi futhi uthuthukise impilo yesikhumba, ngoba iqukethe inani eliphakeme levithamini C, i-antioxidant enamandla ethanda ukuphulukiswa kwesikhumba nokukhiqizwa kwe-collagen;
- Thuthukisa impilo yenhliziyo, njengoba icebile ku-vitamin B3, okusiza ukwehlisa amazinga e-cholesterol ne-triglyceride, kunciphisa ubungozi besifo senhliziyo. Ngaphezu kwalokho, kuyasiza nokuxegisa imithambo yegazi nokwenza ngcono ukujikeleza kwegazi, njengoba inamaminerali, njenge-magnesium ne-potassium;
- Gcina amathambo namazinyo aphilile, njengoba icebile nge-phosphorus ne-calcium, izakhamzimba ezibalulekile ukuvikela izifo ezifana ne-osteoporosis ne-osteopenia;
- Thuthukisa ukukhula kwemisipha, njengoba icebile ngama-carbohydrate, aqinisekisa amandla okwenza ukuqeqeshwa. Ngaphezu kwalokho, icebile nge-calcium ne-magnesium, amaminerali athuthukisa amandla nokusikwa kwemisipha, ethanda i-hypertrophy.
Amazambane e-Baroa anama-khalori ambalwa kunamazambane kanye nenani elifanayo le-fiber, okwenza kube yindlela enhle yokulinganisa imenyu yokudla yokwehlisa isisindo noma ukuzuza kwemisipha.
Imininingwane yezempilo
Ithebula elilandelayo liqukethe imininingwane yokudla okunempilo ngamagremu ayi-100 amazambane e-parsnip:
Ukwakheka komsoco | Amazambane abilisiwe | Amazambane ama-Baroa aluhlaza |
Amandla | 80 kcal | I-101 kcal |
Ama-carbohydrate | 18.9 g | 24.0 g |
Amaprotheni | 0.9 g | 1.0 g |
Amafutha | 0.2 g | 0.2 g |
Izintambo | 1.8 g | 2.1 g |
Magnesium | 8 mg | 12 mg |
Potassium | 258 mg | 505 mg |
Izinki | 0.4 mg | 0.2 mg |
I-calcium | 12 mg | 17 mg |
AmaManganese | 0.22 mg | 0.07 mg |
I-Phosphor | 29 mg | 45 mg |
Insimbi | 0.4 mg | 0.3 mg |
Ithusi | 0,15 | 0.05 mg |
Uvithamini B1 | 0.06 mg | 0.05 mg |
Uvithamini B3 | 1.98 mg | Iminonjana |
Uvithamini C | 17.1 mg | 7.6 mg |
Usebenzisa kanjani amazambane e-baroa ukunciphisa umzimba
Ukwehlisa isisindo, kufanele usebenzise ama-parsnip angama-80 kuye kwayi-100 esidlweni sasemini noma sedina, okungcono kubhakwe noma kubhakwe kuhhavini, ngaphandle kokungeza eminye imithombo yama-carbohydrate afana nelayisi, ipasta noma i-farofa. Ngalokhu, isidlo sizoba sincane kuma-carbohydrate, sisize ekwehliseni isisindo.
Ngaphezu komdumbula, kufanele ungeze ingxenye enhle yenyama, inkukhu noma inhlanzi, okuwumthombo wamaprotheni wesitsha, kanye nesaladi yemifino enamafutha omnqumo, ezothuthukisa ukwanda kokudla.
Ungawasebenzisa kanjani amazambane e-baroa ukuthola isisindo semisipha
Abantu abafuna ukuthola isisindo semisipha futhi bathole isisindo bangadla inani elikhulu le-parsnip, ngaphezu kokukwazi ukwengeza eminye imithombo ye-carbohydrate ekudleni okufanayo, njengelayisi, i-pasta ne-farofa.
Isidlo kufanele futhi sibe nesamba esihle samaprotheni, okuyinyama, inkukhu nenhlanzi, nesaladi elinamafutha omnqumo. Ku-pre-Workout, ungasebenzisa iparsnip enamaqanda othosiwe noma ushizi, ehambisana nezithelo ezi-1 noma iyogathi yemvelo, ngokwesibonelo.
Amafomu okulungiselela kanye nezindlela zokupheka
I-mandioquinha ingadliwa iphekiwe, ithosiwe, yosiwe kuhhavini noma nge-puree, ngaphezu kokukwazi ukwengezwa kumasobho futhi kuphekwe inhlanzi noma inyama. Uma uyipheka, kufanele ugcine ikhasi bese ulikhipha kuphela ngemuva kokupheka, ngale ndlela, amaminerali amaningi kanye namavithamini awalahleki emanzini okupheka.
Amafriji aseFrance kufanele agwenywe ekudleni kokunciphisa umzimba, namazambane abhakiwe kuyindlela engcono. Inketho ye-puree kufanele futhi isetshenziswe kakhulu yilabo abafuna ukukhuluphala, njengoba ukwengeza ubisi nebhotela ekulungiseleleni i-puree kwenza isidlo sibe nekhalori ngaphezulu.
Ezinye izindlela zokupheka ezinamazambane e-baroa yilezi:
1. Isobho lamazambane e-Baroa
Izithako:
- 500 g kg wamazambane we-parsnip;
- 500 g wesanqante;
- 1 anyanisi ophakathi;
- Ama-clove amathathu kagalikhi;
- I-120 ml yamafutha omnqumo;
- 500 g webele lenkukhu oqoshiwe;
- Ilitha elilodwa lamanzi;
- 1 isipuni samafutha omnqumo;
- usawoti, upelepele nephunga eliluhlaza ukunambitha.
Imodi yokulungiselela:
Kwisipheki sokucindezela, susa ugalikhi no-anyanisi emafutheni omnqumo. Lapho ubunswe, engeza inkukhu, isanqante ne-mandioquinha, bese ususa futhi. Faka usawoti, upelepele nephunga eliluhlaza, bese upheka cishe imizuzu eyi-10 ngemuva kokuthola ingcindezi.
Uma ufuna isobho ngohlobo lukakhilimu, pheka inkukhu ngokwehlukana bese ufaka isitshulu somdumbula nesanqante ngaphambi kokuxubana nenkukhu.
2. Izikhumba zamazambane
Izithako zePuree:
- 1/2 kg yamazambane abilisiwe;
- 1/2 kg yamazambane abhakiwe;
- 1/2 anyanisi osikiwe ophakathi;
- 2 wezipuni zebhotela;
- 200 g ukhilimu omuncu;
- 1 inkomishi yetiye lobisi;
- Usawoti kanye nopelepele omnyama ukunambitha;
- 50 g we-parmesan ogayiwe wokufafaza.
Ukugcwalisa Izithako:
- Izipuni eziyi-3 zamafutha omnqumo;
- Ama-clove ka-garlic ochotshoziwe noma aqotshiwe ama-3;
- 1/2 kg yenyama yomhlabathi;
- 5 utamatisi oqoshiwe;
- 1/2 indebe yetamatisi isosi;
- Usawoti kanye nopelepele omnyama ukunambitha;
- 4 wezipuni parsley oqoshiwe.
Imodi yokulungiselela
Okwe-puree, hlanganisa i-mandioquinha namazambane ngenkathi kusashisa nge-juicer. Sosa u-anyanisi kancane ebhotela, engeza amazambane nezinye izithako, uvumele ingxube ipheke cishe imizuzu emithathu kuya kwemihlanu.
Ukuze ugcwalise, susa ugalikhi emafutheni bese ufaka inyama bese uyishisa kuze kube yomile futhi ivulekile. Faka usosi katamatisi notamatisi bese ufaka usawoti nopelepele ukunambitha., Ukupheka kuze kube usoso ojiyile. Faka usawoti kanye neparsley.
Ukuze uhlangane, gcoba isitsha sengilazi nebhotela bese usakaza uhhafu we-puree, bese ufaka ukugcwaliswa bese, ekugcineni, umboze ngenye ingxenye ye-puree. Fafaza ushizi ngaphezulu bese uwufaka kuhhavini osuke usushisa kakade ngo-200 forC cishe imizuzu engama-20.
Futhi wazi izinzuzo zamazambane.