Sengoli: Frank Hunt
Letsatsi La Creation: 17 La March 2021
Ntlafatsa Letsatsi: 19 November 2024
Anonim
Melemo ea Zucchini le Li-Recipes tse Tsotehang - Bophelo
Melemo ea Zucchini le Li-Recipes tse Tsotehang - Bophelo

Litaba

Zucchini ke meroho e haelloang habonolo e kopanang le nama, khoho kapa tlhapi mme e eketsa boleng ba phepo ntle le ho eketsa likhalori lijong life kapa life. Ntle le moo, ka lebaka la tatso ea eona e boreleli e ka kenyelletsoa ka li-puree, sopho kapa lisose.

Zucchini e sebetsa haholo ebile e ka jeoa le onion ka saute e bonolo, kaha motsoako o ka sehloohong oa tranelate ea meroho kapa o kentsoeng ka nama kapa kana le melemo ea eona e meholo ke:

  1. Thuso ea ho fokotsa boima ba 'mele ka ho fapanya lijo ntle le ho eketsa lik'hilojule ho etsa hore lijo li natefise;
  2. Lokolla pipitlelano hobane leha li se na likhoele tse ngata, ho na le palo e kholo ea metsi a nosetsang mantle, a nolofalletsang ho tsamaisa mala;
  3. Eba oa tshilo ya dijo e bonolo, e etsang hore e be lijo tse ntle haholo bakeng sa ba nang le gastritis kapa dyspepsia, mohlala.

Ho phaella moo, lipalesa tsa eona li nkoa e le monate o monate o atisang ho fanoa o koahetsoe ka zucchini ka boeona.


Li-recipe tse phetseng hantle tse nang le zucchini

1. Zucchini e nang le meroho e tsoekere le e bolila

Kakaretso ena ke khetho e ntle ebile e na le phepo ho lokisa lijo tsa mantsiboea tse fapaneng, moo nama e ka nkeloang sebaka ke meroho le li-mushroom.

Lisebelisoa:

  • Li-zucchinis tse 2 tse nang le makhapetla a sehiloeng ka likotoana tse tšesaane;
  • 1 pepere e khubelu e khaotsoe ka lihlopha;
  • Liiee tse 2 tse nkiloeng;
  • Lihoete tse 2 tse sirelelitsoeng li khaola likotoana tse tšesaane;
  • 115 g ea broccoli;
  • 115 g ea li-mushroom tse sa tsoa khuoa;
  • 115 g ya chard e sehiloeng likoto;
  • Kopi e le 'ngoe ea li-cashews
  • 1 tablespoon ea oli ea mohloaare kapa oli ea limela;
  • 1 teaspoon ea pepere mongobo;
  • 1 tablespoon ea tsoekere e sootho;
  • 2 tablespoons ea mongobo o bobebe oa soya;
  • Khaba e 1 ea asene ea raese.

Mokhoa oa ho itokisa

Qala ka ho futhumatsa oli ea meroho ka pane e kholo ea ho hadika. Ebe u kenya eiee ka mocheso o mofuthu ho fihlela o le bonolo. Ebe u eketsa zucchini, broccoli, pelepele le lihoete ebe u sesa metsotso e 3 kapa e mene.


Kenya li-mushroom, chard, tsoekere, spaghetti sa soya, asene le sopho ea pepere 'me u phalle metsotso e meng e meraro kapa e mene. Tlosa mocheso, eketsa linate tse halikiloeng ebe u li sebeletsa.

2. Li-noodle tsa Zucchini

Zucchini e khaotsoe ka mekhabiso e metle ho nka sebaka sa pasta e tloaelehileng lijong tsa batho ba sa jeng nama kapa ha o sa khone ho ja pasta e tsoetseng pele.

Lisebelisoa

  • 500 g zucchini
  • konofole
  • Anyanese
  • tamati
  • basil
  • oli
  • letsoai ho latsoa
  • Cheese ea Parmesan ho latsoa

Mokhoa oa ho itokisa

Khaola zucchini e le hore e shebahale joalo ka pasta, e nang le lilae tse tšesaane haholo, saute anyanisi le konofolo ka oli mme pele o sootho, eketsa zucchini le linoko, le langa le le lej. Eketsa metsi a ka bang 100 ml, koahela pane 'me u e tlohele e phehe metsotso e seng mekae. Kamora hore metsi a ome, o ka eketsa chisi ea Parmesan ho latsoa le ho sebeletsa ha o ntse o futhumetse.


Bona li-noodle tsa zucchini mohato ka mohato le malebela a ho chesa mafura, video e latelang:

3. Salate ea zucchini le watercress

Salate ena ke khetho e ncha haholo ebile e monate, e loketse matsatsi a chesang kapa bakeng sa matsatsi ao u utloang u batla ho ja ntho e bobebe. Ntle le moo, hape ke khetho e ntle ea ho tsamaea le diresepe tse ling.

Lisebelisoa:

  • Li-zucchinis tse 2 tse nang le lekhapetla le sehiloeng ka lithupa tse tšesaane;
  • Sehlopha se secha sa watercress;
  • 100 g ya makoko a sehiloeng likoto;
  • Pepere e 1 e se nang peo e sehiloeng e le likotoana tse tšesaane;
  • Mahlaka a celery a 2 a sehiloe ka metopa;
  • Letsoai le pepere ho latsoa;
  • ¾ senoelo sa yogurt e hlakileng;
  • 1 clove e entsoeng ka konofolo;
  • 2 tablespoons e entsoeng koena e ncha.

Mokhoa oa ho itokisa:

Qala ka ho pheha zucchini le linaoa tse tala ka pitseng e nang le metsi le letsoai metsotso e 8 ho isa ho e 10. Kamora ho pheha, tšolla meroho, hlatsoa ka metsi a batang ebe u e beha ka platter. Lokisetsa liaparo tsa salate ka ho kopanya yogurt, konofolo e sithabetseng le koena ebe u kopanya hantle. Nako le letsoai le pepere ho latsoa. Kamora nako, eketsa watercress, pepere e tala le celery ho sejana ka zucchini le linaoa tse tala ebe o kopanya. Tšela salate ka ho apara le ho e sebeletsa.

4. Motsoala ka zucchini

Ena ke risepe e potlakileng ea ho itokisetsa, e monate ebile e le mebala-bala bakeng sa lijo tsa mots'eare ka Sontaha.

Lisebelisoa:

  • 280 g ea zucchini e nkiloeng;
  • 1 eiee e hlakiloeng;
  • Li-clove tse 2 tse silafalitsoeng;
  • 250 g ea tamati e khethiloeng;
  • 400 g ea pelo ea artichoke e khethiloeng ka halofo;
  • halofo ea senoelo sa motsoala;
  • ¾ senoelo sa lensisi tse omisitsoeng;
  • 4 tablespoons ea makhasi a basil a khethiloeng;
  • Khaba e 1 ea oli ea mohloaare.
  • Khaba e 1 ea botoro;
  • Letsoai le pepere ho latsoa.

Mokhoa oa ho itokisa:

Qala ka ho pheha lensisi ka mocheso o phahameng metsotso e 10 ebe u koahela le ho pheha ka mocheso o tlase metsotso e meng e 15 kapa ho fihlela ha u le bonolo. Senya oli ea mohloaare ka skillet e kholo ebe u eketsa onion, konofolo le zucchini ebe u sesa metsotso e 10. Ebe u eketsa langa le le lej le artichoke ebe u pheha metsotso e meng e 5.

Pheha linoelo tse peli tsa metsi, tlosa mocheso, eketsa khaba ea botoro ebe u eketsa motsoala. Koahela 'me u emelle metsotso e 10. Hlatsoa lentile 'me u kopanye le motsoala oa hau' me u kenye likhaba tse 3 tsa basil le nako le pepere. Kenya meroho ebe u fafatsa basil e setseng.

Ka hona, zucchini ke meroho e loketseng eo u ka e kenyang mefuteng e fapaneng ea diresepe, kaha e na le tatso e bobebe e tsamaeang hantle le lijo tse fapaneng. Ho monate ho kenyelletsoa botlaaseng ba sopho bakeng sa ho tsitsa, ka salate kapa ka sechung sa 'mala le tatso.

Tlhahisoleseling ea phepo e nepahetseng ea Zucchini

Mokhoa o motle oa ho fumana melemo eohle ea zucchini lijong o phehiloe ebile oa eboloa, 'me o loketse ho eketsa sopho kapa sechu.

Tlhahisoleseling ea phepo e nepahetsengLi-zucchini tse phehiloeng
Lik'halori15 kcal
Liprotheine1.1 g
Mafura0.2 g
Likhabohaedreite

3.0 g

Likhoele1.6 g
K'halsiamo17 mg
Magnesiamo17 mg
Phosphor22 mg
Tšepe

0.2 mg

Sodium1 mg
Potasiamo126 mg ,.
Vithamine C2.1 mg
Vithamine B10,16 mg
Vithamine B20,16 mg
Vithamine B60,31 mg
Vithamine A224 mcg

Lintho tsena li na le 100 g ea zucchini e phehiloeng ka lekhapetla mme zucchini ka 'ngoe e boima ba karolelano ea 400 g.

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