Izinzuzo ze-7 zikaJiló Nendlela Yokwenza

-Delile

• Imininingwane yezempilo
• Ungayisebenzisa kanjani iJiló
• Iresiphi kaJiló Vinaigrette
• Iresiphi kaJiló Farofa

UJiló ucebile ngezakhamzimba ezinjengevithamini B, i-magnesium kanye ne-flavonoids, eletha izinzuzo zezempilo njengokuthuthukisa ukugaya nokuvimbela i-anemia.

Ukususa umunyu, icebo elihle ukusonga i-jiló ngosawoti bese uvumela amanzi alo ukuba adonse ngesihlungo cishe imizuzu engama-30. Ngemuva kwalokho, geza i-jiló ukuze ususe usawoti omningi bese uwomisa ngamathawula wephepha ngaphambi kokuwusebenzisa.

Izinzuzo zayo zezempilo zifaka:

1. Siza ukunciphisa umzimba, ngoba icebile emanzini nasezintanjeni, ezandisa ukusutha;
2. Vimbela izinkinga zombono, njengoba icebile ku-vitamin A;
3. Vimbela isifo sokuqina kwemithambo yegazi nezinkinga zenhliziyo, njengoba iqukethe ama-flavonoid avikela imithambo yegazi emacwecweni e-atheromatous;
4. Thuthukisa impilo yomlomo futhi silwe nomlomo onukayo, njengoba unezakhi zokulwa namagciwane;
5. Vimbela i-anemia, njengoba icebile ngensimbi namavithamini B;
6. Thuthukisa ukugaya, ngokunotha emanzini nasentanjeni, okusiza ukulwa nokuqunjelwa;
7. Siza ukulawula ushukela wegazingoba inefayibha eningi futhi iphansi kuma-carbohydrate.

I-100 g ngayinye ye-jiló ine-kcal engama-38 kuphela, okwenza kube inketho enhle yokusebenzisa ekudleni kokunciphisa umzimba. Bona okunye ukudla okungu-10 okusiza ukunciphisa umzimba.

Imininingwane yezempilo

Ithebula elilandelayo likhombisa imininingwane yokudla okunempilo ngo-100 g we-jilo eluhlaza:

UJiló angafakwa kalula ezinhlotsheni eziningana zamalungiselelo okupheka, njengoba kukhonjisiwe ngezansi. Kuyisithelo esinambitheka esibuhlungu esivame ukuphutha njengemifino, ngendlela efanayo notamatisi nezitshalo zamaqanda. Yena

Ungayisebenzisa kanjani iJiló

I-Jilo ingasetshenziswa iluhlaza kumasaladi, kanye nejusi kalamula noma kuzindlela zokupheka eziphekwe, ezithosiwe, ezigoqiwe futhi ezihlangene nama-roast.

Iresiphi kaJiló Vinaigrette

UJiló vinaigrette akanalo ukunambitheka okumunyu kwalesi sithelo, kuyindlela enhle yokuhambisana nenyama ebomvu.

Izithako:

• Ama-jilós aqoshiwe ayi-6 aphakathi nendawo
• 1 anyanisi osikiwe
• 2 utamatisi osikiwe
• 1 upelepele omncane oqoshiwe
• Ama-clove ayi-2 egalikhi
• usawoti, iphunga eliluhlaza noviniga ukunambitha
• Isipuni esingu-1 samafutha omnqumo
• usoso oshisayo (uyazikhethela)

Imodi yokulungiselela:

Faka ama-jiló ngamacube amancane esitsheni, umboze ngamanzi bese ufaka amaconsi ambalwa kalamula ukugwema ukugqama ngenkathi ulungiselela eminye imifino. Khipha amanzi avela ku-jiló, engeza zonke izithako bese umboza futhi ngamanzi, bese ufaka usawoti, iphunga eliluhlaza, izipuni eziyi-3 kuye kwezingu-4 zikaviniga, 1 isipuni samafutha omnqumo nethisipuni elilodwa le-pepper sauce (ongakukhetha).

Iresiphi kaJiló Farofa

Izithako:

• Ama-jilós aqoshiwe ayi-6
• 1 anyanisi oqoshiwe
• Ama-clove amathathu kagalikhi
• Amaqanda ama-3
• 1 inkomishi kafulawa womdumbula
• 2 wezipuni zamafutha omnqumo
• iphunga eliluhlaza, usawoti kanye nopelepele ukunambitha

Imodi yokulungiselela:

Songa u-anyanisi oqoshiwe nogalikhi emafutheni omnqumo. Lapho u-anyanisi eba sobala, engeza ama-jilo bese ususa. Bese ufaka amaqanda, engeza usawoti, iphunga eliluhlaza nopelepele (uma uthanda). Lapho amaqanda esevuthiwe, cisha umlilo bese ufaka ufulawa othosiwe we-manioc, uhlanganise konke.