Ukwelashwa kwesifo sikashukela kudinga indlela ekhethekile kanye nokusetshenziswa kwemithi ethile. Kodwa ukusebenza ngempumelelo kwezokwelapha kuncishiswa ngemuva kwesizinda samaphutha angapheli kokudla okunempilo. Ukugcina izinga likashukela wegazi elijwayelekile, indlela efanelekile yokwelashwa kokudla iyadingeka.
Kukhona imikhiqizo, kanye nemithi, enomphumela onenzuzo emazingeni kashukela egazini. Enye yazo i-artichoke yaseJerusalema. Sizohlaziya ukuthi hlobo luni lwesitshalo nokuthi ungapheka kanjani i-artichoke yase-Jerusalem yabanesifo sikashukela.
Incazelo
I-Jerusalem artichoke ibizwa ngokuthi isitshalo se-herbaceous kusuka kuhlobo lwe-sunflower. Kwethulwa emkhakheni waseRussia isikhathi eside. I-Jerusalem artichoke ikhule ngohlelo lwempande, olwakha nezilimo eziyizigaxa. Zifana namazambane, kepha zinambitheka kamnandi futhi zinendawo engalingani enamahlumela amaningi. Ingxenye yomhlabathi imelelwa yisigaxa esiqondile, okuphuma kuwo amaqabunga amaningi, phezulu kuhlala kukhona izimbali ezingohlobo lwebhasikidi.
Lesi sitshalo sinokuzithoba, sibekezelela ukushisa ngokweqile nesithwathwa. Uhlelo lwayo lwezimpande lungakhula lujule emhlabathini, kakhulu kangangokuba kwesinye isikhathi kube nzima ukumba nezilimo eziyizigaxa zalo. Kungcono ukuthi uqoqe ekwindla, kungalesi sikhathi lapho lesi sitshalo sinciphisa ukujikeleza kwempilo yaso, futhi izimpande zigcwele inani elikhulu lezakhi namaminerali.
Gcina i-artichoke ye-Jerusalem mhlawumbe endaweni epholile neyomile. Ezingeni lokushisa lasekamelweni, liwohloka ngokushesha. Kungcono ukushiya ingxenye yohlelo lwezimpande emhlabathini bese ugaya njengoba kudingekile phakathi nonyaka. Inzuzo ukuthi lesi sitshalo asibhujiswa yizinambuzane, ukuze kuthi lapho sikhula, ukusetshenziswa kwezibulala-zinambuzane nezinhlungu kungagwenywa.
Ukwakheka okusebenzisekayo
I-Jerusalem artichoke yesifo sikashukela iyasebenza futhi isebenziseka kahle ku-hypoglycemic. Inezinto ezizuzisa kakhulu ukwedlula amazambane, izaqathe, ubhontshisi, amathanga, nobhontshisi (uphizi, ubhontshisi, ubhontshisi) nazo ziphansi ngokwakhiwa kwazo.
Yini ewusizo iGoogle artichoke:
- amavithamini - i-PP, A, cishe wonke amavithamini eqembu B, C, E. Ukwakheka okunjalo kwamavithamini kwenza lo mkhiqizo uhlukile;
- amaminerali - I-artichoke yaseJerusalema iqukethe i-cobalt ne-zinc kakhulu, kanye ne-molybdenum encane, i-fluorine, i-manganese, i-phosphorus. Lezi zinto zingawusekela ngempumelelo umsebenzi wokukhiqizwa kwama-pancreas kanye nezinye izindlala ze-endocrine. Zibuye zivumele umzimba ukuthi uthuthukise izinqubo zokutakula nezomzimba we-metabolic ezingeni lamaselula kanye nezicubu;
- ama-microelements - i-potassium, i-magnesium, i-iron, i-calcium, i-sodium, i-boron ne-aluminium e-artichoke e-Jerusalem kwenza ukuthi kwenziwe ngcono ukuthutha, ukondleka kanye nokwenza imisebenzi yegazi. Futhi, lezi zinto zisiza ukunciphisa izinqubo zokuvuvukala, zithuthukise ukuqeda ubuthi. Umphumela omuhle omuhle ukwandisa ukusebenza kahle kwezinhlelo zezinzwa, zokugaya kanye zenhliziyo.
Izinto eziyinhloko eziqukethwe i-artichoke e-Jerusalema ama-amino acid:
- I-Iucucine - iyingxenye ebalulekile yamandla omzimba womuntu. Le amino acid ayakhiwe emzimbeni, kepha iyadingeka kwisifo sikashukela nezinye izifo ze-metabolic.
- I-Lysine - iyadingeka kwisifo sikashukela, ngoba inomphumela ovuselelayo ekukhiqizweni kwama-hormone e-pancreatic. Iphinde yehlise isibalo sezinto ezidala ukuqhekeka kwemithambo yegazi, okunciphisa ingozi yezinkinga zesifo sikashukela.
- I-Threonine - isakhi esiyinhloko ekwakheni (ukukhiqizwa) kwamaprotheni ezinto ezithintekayo kanye ne-cartilage, nayo iyabandakanyeka ekwehlukanisweni kwamafutha.
- I-Phenylalanine - isiza ukuthuthukisa ukusebenza kohlelo lwe-neuroendocrine, i-adrenal gland kanye nama-pancreas.
- UValine - ukhuthaza ukukhula kanye nokubuyiselwa kwawo wonke izicubu zomzimba, nakho kuyingxenye ebalulekile ekuthatheni amandla emisipha yezicubu zomzimba.
- I-Leucine - le asidi ye-amino isebenza ngempumelelo ekwelapheni izifo ze-adrenal cortex, i-thyroid, i-pancreas kanye nesibindi.
- I-Methionine - ikuvumela ukuthi wenze ngokwezifiso okuqukethwe kwamafutha kanye ne-lipids egazini, kusiza ukunciphisa ukwehla kwamafutha emzimbeni, kanye nokunciphisa ukugcwala kwe-cholesterol ku-plasma.
Izici ezibalulekile ngokufanayo inulin ne-fiber. Izici ezizuzayo zalezi zinto zenza iJeach artichoke ihluke ngohlobo 2 sikashukela. Ngokuthuthuka kwalolu hlobo lwesifo, kuyadingeka ukulawula ukuthathwa kwama-carbohydrate emzimbeni ukuze kuncishiswe isisindo somzimba ngempumelelo. Inhlanganisela ye-inulin ne-fiber kuzokwenza kube lula ukususa ushukela emathunjini, kuyivimbe ukuthi ingangeni. I-inulin iyisakhi sokudla esisongela amagciwane omgudu wokugaya ukudla, othuthukisa ukuhlukana nokufakwa kwamavithamini namaminerali, futhi sifeze ukuvimbela i-dysbiosis.
Ukupheka
Ekudla okuvela e-articoke e-Jerusalema kwabaneshukela, ungangeza imikhiqizo ehlukahlukene enenkomba ye-glycemic ephansi. Le paramente inquma isikhathi lapho ama-carbohydrate aqukethe ukudla adonswa emgodini wokugaya ukudla futhi andisa ushukela wegazi. Imikhiqizo enjalo ifaka, ngokwesibonelo:
- okumhlophe okweqanda;
- ulamula
- anyanisi;
- isilimo esidliwayo esinamagatsha anamanzi;
- i-rye kafulawa;
- ama-apula
- i-parsley ne-dill;
- ugarlic
- ubisi.
Ngokuhlanganisa lezi zithako, ungapheka izitsha eziningi. Kepha ngaphambi kokuza nezindlela zokupheka ezivela e-artichoke zaseJerusalema, udinga ukubonana nochwepheshe, uzokusiza ukulungisa umthamo wezidakamizwa, futhi futhi aqaphele ukusebenza kwalolo hlobo lokwelashwa.
Kunezindlela eziningi zokulungiselela i-Jerusalem artichoke yesifo sikashukela, futhi nayo ingadliwa iluhlaza. Ngefomu yayo eluhlaza, isetshenziswa isigamu sehora ngaphambi kokudla kwasekuseni ngenani elingadluli kuma-30 g.
Ungadliwa
Isinqumo
Ama-tubers ama-3-4 athululelwa ngamanzi (800- 900 ml) futhi abilisiwe imizuzu eyi-10. Ngemuva kokugcizelela nokuphuza i-150-160 ml kathathu ngosuku, hhayi ngaphezulu kwezinsuku ezi-4 ngeviki.
Amasaladi
Ungalungisa isaladi elimnandi ngokuxuba ama-tubers e-artichoke aseJalimane, i-apula, isanqante kanye nethanga. Kulokhu, isaladi yemifino enempilo enambitheka kamnandi iyatholakala. Ukunambitha, ungayolisa isaladi nge-yogurt, i-kefir noma ufafaze ngejusi kalamula.
Isaladi elinoshizi we-tofu, izingcezu ze-ginger, i-artichoke yaseJerusalema, ne-radish nayo izoba yinto emnandi futhi enempilo. Ungangeza i-parsley no-anyanisi kuyo. Thela yonke i-kefir, usawoti kanye nopelepele. Le isaladi ilungile njengesidlo sasemini.
Casserole
Kufaka nokudla okuqukethe amaprotheni amaningi, aphansi kuma-carbohydrate, azokwanela futhi kulondolozwe izinga likashukela elizinzile. Nge-casserole uzodinga:
- amakhowe - 200-250 g;
- I-Jerusalema artichoke - 500-600 g;
- anyanisi - amagremu angama-50;
- iqanda elilodwa lenkukhu (abilisiwe);
- ama-breadcrumbs;
- amakhowe anosawoti - hhayi ngaphezu kwama-gramu ayi-100;
- ushizi ngamaphesenti aphansi wokuqukethwe kwamafutha - 50-100 amagremu;
- uwoyela wemifino;
- usawoti kanye nopelepele.
Okokuqala, zonke izithako ezingavuthiwe kumele zihlanzwe, zigezwe bese zisikwa zibe izingcezu ezincane. I-artichoke yaseJerusalema kufanele kuqala ibiliswe emanzini anosawoti, oqoshiwe, oxutshwe neqanda bese ugaya yonke into kumazambane abunjiwe. Izithako ezisele zidinga ukuthosiwe ngokwahlukana, bese zihlanganiswa futhi zithosiwe futhi ngensimbi kawoyela we-sunflower. Ngaphambi kokubeka esitsheni sokubhaka, i-artisoke puree namaqanda kuxutshaniswa nezinye izithako futhi kufafazwe nge-breadcrumbs. Beka konke ku-mold bese ubhaka kuhhavini ngamadigri ayi-180 imizuzu engekho ngaphezulu kwe-30-35.
Ama-Fritters
Ungaziphatha kulesi sidlo isikhathi esingadluli kabili ngesonto. Ukuze ulungiselele ama-pancake amnandi, athatha ama-700-800 g we-nezilimo eziyizigaxa ezihlanganisiwe, engeza ama-karoti noma ama-zucchini angu-250- 300 g ngendlela othanda ngayo. Govuza ngokufakwa kwamaqanda amabili, usawoti kanye nopelepele. Ngaphambi kokuthosa, ungangeza ufulawa omncane. Fry emphethweni we-ceramic ukuze usebenzise ukusetshenziswa okuncane kawoyela we-sunflower.
Ama-cutlets
Ukuze usike imifino yokudla, udinga ukuthatha amakhilogremu ayi-0,5 eklabishi kanye ne-artichoke yaseJerusalema, uthele konke kahle, uthele ukhilimu ungadluli ku-150 ml. Fry ingxube ephumayo kuze kuphekwe. Ngemuva kwalokho amaqanda amabili ufulawa omncane kufakwa ku-slurry eholela. Benza amakhekhe ayizicaba, ama-cutlets esikhathi esizayo, bawafake epanini yokuthosa, ngoba bake bawagingqa ngamalambu wesinkwa.
Ithiphu
Ungayisebenzisa kanjani i-artichoke enesifo sikashukela, isazi sokudla okunempilo sizokutshela. Kungasiza ekwakheni imenyu yansuku zonke, okubandakanya lesi sitshalo kuwo ngendlela yokuthi ingalimazi impilo. Akufanele usebenzise izindlela zokuzidla ngokwakho ngaphandle kokulawulwa kahle kweglucose yegazi, lokhu kungaholela emiphumeleni emibi.
