Funda ukuthi kungani ilayisi liyingxenye yokudla okunomsoco

-Delile

• Izinzuzo zelayisi elinsundu
• Imininingwane yezokudla yelayisi
• Iresiphi ekhanyayo yelayisi
• Iresiphi enerayisi enamaprotheni enemifino
• Iresiphi Ekhekhe Elisheshayo

Ilayisi licebile ngama-carbohydrate inzuzo yalo enkulu yezempilo ukunikezwa kwamandla angasetshenziswa ngokushesha, kepha futhi ine-amino acid, amavithamini kanye namaminerali abalulekile emzimbeni.

Irayisi protein uma ihlanganiswe nemidumba efana nobhontshisi, ubhontshisi, ubhontshisi, udali noma uphizi inikeza amaphrotheni aphelele emzimbeni abalulekile ekwakheni izicubu zomzimba, futhi kusiza futhi ekufukuleni amasosha omzimba nokugcina amaseli.

Irayisi elimhlophe noma ilayisi eliphucuziwe yilo elidliwa kakhulu eBrazil kepha yilo elinamavithamini amancane yingakho kubalulekile ukuthi kudliwe imifino nemifino esidlweni esisodwa ukukhulisa inani laso lokudla, ngoba amavithamini amaningi akhona ikhoba lelayisi elisuswa ngesikhathi senqubo yokufaka amakhandlela.

Izinzuzo zelayisi elinsundu

Izinzuzo zerayisi onsundu zihlobene nokwehla kokuvela kwezifo ezinjengomdlavuza, isifo sikashukela, izifo zenhliziyo nemithambo kanye nokukhuluphala.

Irayisi elinsundu linomsoco omningi kakhulu, amaminerali kanye nama-carbohydrate amancane kancane kunelayisi elimhlophe noma eliphucuziwe elilahlekelwa izakhamzimba lapho lisebenza. Ngakho-ke, irayisi elinsundu linamavithamini B, amaminerali afana ne-zinc, i-selenium, ithusi kanye ne-manganese kanye nama-phytochemicals anesenzo se-antioxidant.

Imininingwane yezokudla yelayisi

Ukusetshenziswa kwelayisi elinsundu kunenzuzo enkulu emzimbeni kune-quinoa ne-amaranth, ukudla okudume kakhulu ngezinzuzo zazo zezempilo. Lokhu kungenxa ye-oryzanol, iqoqo lezinto ezikhona elayisi elinsundu okungekho okunye ukudla okunakho futhi okuhlobene nokuvinjelwa nokulawulwa kwezifo zenhliziyo.

Iresiphi ekhanyayo yelayisi

Le recipe imnandi futhi ilula kakhulu ukuyenza.

Izithako

• Izinkomishi ezi-2 zelayisi elinsundu eligeziwe nelikhanyisiwe
• 1 anyanisi ogayiwe
• Ama-clove egalikhi ayi-5
• 1 iqabunga le-bay
• 1/2 upelepele oqoshiwe waba izingcezu ezincane
• Izingilazi ezine zamanzi
• usawoti ukunambitha

Imodi yokulungiselela

Songa ugalikhi no-anyanisi epanini bese ubeka esitsheni se-ovini. Bese ubeka ezinye izithako ngoqwembe bese ubhaka cishe imizuzu engama-20, uqiniseke ukuthi irayisi liphekwe kahle ekugcineni. Uma kunesidingo engeza amanzi abilayo kancane bese ushiya kuhhavini uze womile.

Ukwehluka ukunambitheka ungangeza izingcezu zikatamatisi, amanye amaqabunga e-basil noshizi omncane ngaphezulu, ekugcineni kokupheka.

Iresiphi enerayisi enamaprotheni enemifino

Izithako:

• 100 g welayisi lasendle
• 100 g welayisi elisobala
• Ama-alimondi angama-75 g
• 1 zucchini
• Iziqu ezi-2 zesilimo esidliwayo esinamagatsha anamanzi
• 1 insimbi yensimbi
• 600 ml wamanzi
• 8 okra noma isilimo esinengono emnandi edliwayo
• I-1/2 ikani lommbila oluhlaza
• 1 anyanisi
• 2 wezipuni amafutha omnqumo

Ukwenza isizini: 1 chilli, 1 pinch pepper omnyama, 1 isipuni se-coriander, 2 wezipuni we-soy sauce, 2 wezipuni weparsley oqoshiwe nosawoti ukunambitha

Imodi yokulungiselela

Songa u-anyanisi emafutheni omnqumo kuze kube yigolide bese ufaka irayisi, uvuselele imizuzu embalwa. Bese ufaka amanzi, imifino nama-alimondi. Bese ufaka izinongo kepha ushiye i-cilantro neparsley ukuthi ingezwe ekugcineni, lapho irayisi selicishe lomile.

Ukuvimbela irayisi lingabi namandla, kufanele njalo ugcine ukushisa kuphakeme futhi unganyakazisi ngemuva kokungeza imifino epanini.

Iresiphi Ekhekhe Elisheshayo

Izithako:

• 1/2 indebe yetiye lobisi
• 1 iqanda
• 1 inkomishi kafulawa kakolweni
• 2 wezipuni zikashizi ogayiwe weParmesan
• 1 isipuni sokubhaka impuphu
• 2 izinkomishi zetiye lelayisi eliphekiwe
• Usawoti, ugarlic nopelepele omnyama ukunambitha
• 2 wezipuni oqoshiwe iparsley
• Amafutha othosa

Imodi yokulungiselela:

Shaya ubisi, iqanda, ufulawa, iparmesan, i-powder yokubhaka, irayisi, usawoti, ugarlic nopelepele ku-blender, kuze kube yilapho kwakheka isisindo esifanayo. Thela endishini bese ufaka iparsley eqoshiwe, uhlanganise kahle ngesipuni. Ukuthosa, faka izipuni zenhlama emafutheni ashisayo, bese uyiyeka ibe nsundu. Lapho ususa ikhukhi, mayiyeke ithawula kumathawula ukuze kususwe uwoyela omningi.

Zama ukunonga lezi zokupheka ngosawoti wamakhambi ofundiswe kuvidiyo elandelayo: