Sipinachi mabikirwo Akapusa uye anoyevedza mumaminetsi mashoma!

Sipinachi chirimwa, chakapfuma mune zvinovaka muviri uye flavour, mune ino chinyorwa iwe uchadzidza nzira yekugadzirira sipinachi mabikirwo zviri nyore uye mumaminetsi mashoma shamisa shamwari dzako nenzira inonakidza uye ine hutano.

Sipinachi Tsanangudzo

Sipinachi herbaceous chirimwa chinoratidzwa nekuva nemashizha akaonda uye kutaridzika kwakashata, ndeyemhuri yeAmaranthaceae. Zita rayo resainzi ndiro spinacia oleracea, inogona kurimwa chero nguva yegore.

Inoratidzwa nekuchengetwa semuriwo, nekuve nehombe, yakanyanya kusvibira, mashizha anodyiwa. MaArabu anozviona samambokadzi wemuriwo.

Kudyiwa mbishi, kunonakidza mundiro dzepadivi kana saladi, nenzira iyi inochengetedza kugadzirwa kwayo kwakashata; pavanenge vakabikwa, vane macalorie akawanda uye havachengetedze folate yechirimwa.

Zvose zvinoenderana nekuravira uye sipinachi mabikirwo iyo inosarudzwa, iyo inokosha ndeyekugeza kwavo vasati vapedzwa, vanofanira kuiswa mumudziyo wakadzika, apo sipinashi yose ichakwana, izere nemvura yakakwana, dururira madonhwe matatu eklorini kana vhiniga, nyura mashizha uye kuti aya ayangarara. , iyi nzira ichagara maminetsi mashanu, mushure mekuvasiya ikoko, vanodonha, vanogeza pasi pemvura inoyerera uye ichave yakakwana kudya.

mhando dzespinachi

• sipinachi yakatsetseka yeshizha: sezvinoratidza zita racho, mashizha ayo akanaka nokuti haasi wavy kana frizzy, anotengwa mumasupamaketi akaiswa mumabhegi e-hermetic, asati ashambidzwa, saka anofanira kushambidzwa zvakanaka nenzira imwechete; zvisinei, nekuda kwemashizha ayo akatsetseka, zviri nyore kuchenesa.
• Savoy kana kuseka shizhaChitarisiko: Ndirwo rwakasiyana-siyana runoratidzwa nekuva nemashizha akamonereka, akasvibira, akasvibira muruvara uye akatsetseka kana akatsemuka; Imhando iyo, nekuda kwekugadzirwa kwayo, inokurudzirwa kugezwa uye kunyudzwa mumvura isati yagadzirira kunwa.

• semi savoy: Kusiyana nesavoy sipinachi, iyi yakanyanya kureruka, yakakwana kudya yakakangwa kana mumafuta, kuti uwache iwe unofanirwa kuchengetedza yakafanana wash, mashizha ayo haaite wavy uye maitiro ayo haana corrugated.
• mwana sipinachiSipinachi: yakanakira kugadzirira masaladhi, gourmet snacks, uye masangweji, anokohwewa asati akura, akapfava, akapfava uye akaomarara, ndiwo maitiro makuru erudzi urwu rwepinashi.
  

Batsirwa

Ichi chirimwa chinozivikanwa seimwe yeakanakisa shamwari kune ayo chikafu uye mabhenefiti, akadai se:

• Inodzivirira macular degeneration, cataract uye zvimwe zvirwere zvemaziso, pamwe chete nemiti yose ine ruvara rwakanyanya rwegirini.
• Iine antioxidant chirimwa makomisheni zeaxanthin uye lutein, yakakwana kukuvadza kunokonzerwa nechiedza chezuva pameso.
• Yakakwana muhurongwa hwekudya sezvo ichipa chete 16 makorikori pa100 gramu, ivo vane satiety mhedzisiro.
• Yakanakira kugaya kune hutano nekuti ine fiber, inovandudza matambudziko emudumbu.
• Iine huwandu hwakawanda hwevhitamini K, C, B1, A, B2, uyewo calcium, magnesium, zinc, iron uye folic acid, phosphorus uye beta carotene.

Kubatanidzwa

Kunyangwe chiri chokwadi kuti ese masaladhi akakosha mukudya kwakakwana uye kwakaringana, uchifunga izvi, sipinachi mabikirwo Ndiyo imwe yeakanakisa sarudzo yekuita chinangwa ichi zuva nezuva; saka, pane zvakawanda zvingasarudzwa apo tinogona kusanganisa zvirimwa zvakakwirira mufiber uye zvinovaka muviri.

Zvidyarwa zvinodyiwa senge chard, lettuce, arugula uye sipinashi, pakati pezvimwe, zvine huwandu hwakawanda hwevhithamini nemaminerari, ayo anogona kutsiviwa kune mumwe nemumwe kana kunyatsobatanidzwa pamwe chete.

Nekuda kweavo antioxidants uye mapuroteni, mashizha aya anogona kuve kuputika kwezvinonaka uye nekubatsirwa kukuru kwekudya; Pamusoro peizvi, vanogona kudyiwa vari voga nemapfekero kana nemimwe miriwo yakaita sematomatisi; hanyanisi, cucumber, etc.

7 Mabikirwo ane sipinachi

• Chickpea uye sipinashi stew (wake stew)

Iyi gastronomic dish inogadzirirwa vanhu vane chikafu chakanaka kwazvo, yakazvarirwa mune imwe yemakona anoyevedza eSpain, inonzi Asturias uye heino resipi uye nhanho nhanho:

Zvisungo:

• 01 boka respinachi nyowani.
• 200 magiramu akaoma uye matsva chickpeas.
• 02 cebollas
• 10 ml sherry vhiniga.
• 01 bay shizha.
• 02 madomasi kana matomatisi emumagaba akachekwa uye asina ganda.
• 02 mazai.
• 03 mavhavha egariki
• 01 teaspoon yetaprika inotapira.
• Ichangoburwa mhiripiri yakasviba.
• Extra virgin olive oil, inodiwa mari
• Sal
• tsama yemaamanda
• Nyowani parsley
• Optional inopisa paprika.
• 02 matapiri.
• Huku kana muriwo muto, kana neimwe nzira mvura.

Kugadzirira:

1. Soak chickpeas usiku hwose, kana kwemaawa masere kusvika ku8, mumvura inotonhora.
2. Dicei hanyanisi negariki wochengeta.
3. Peel, geza uye ucheke mbatatisi uye uchengete.
4. Mupoto kana mupoto isai mafuta emuorivhi wobvarura hanyanisi negariki, muchiona kuti hazvitsva.
5. Wedzera paprika inotapira uye inopisa, ichikurudzira nguva dzose.
6. Wedzera matomatisi nebay leaf uye pinch yemunyu.
7. Mushure memaminitsi maviri dururira chickpeas yakanyungudutswa pamwe chete nevhiniga.
8. Fukidza nemuto wakakwana kana mvura inotonhora.
9. Dhavhara uye uuye kumota pamusoro pekupisa kwakadzika kwemaminetsi makumi matanhatu kana zvishoma, kutarisa kuti chickpeas dzakapfava.
10. Zvadaro woisa mbatatisi.
11. Ruramisa munyu uye uwedzere pepper.
12. Birai mazai, bvisa, peel uye ucheke muzvikamu.
13. Fry garlic shoma nemaarmond mumafuta emuorivhi, bvisa uye uise sipinashi nechifukidzo.
14. Apo chickpeas uye mbatatisi zvinyoro, batanidza musanganiswa wekare.
15. Cheka parsley diki uiise panguva yekushumira nechingwa chakakangwa.

• Cannelloni yakazadzwa nesipinashi uye cream cheese

Cannelloni inokweretesa kuve yakazara nekugadzirira kwakasiyana uye vese vanofamba zvakanaka, zvisinei, iyo sipinachi mabikirwo Izvo zviri nyore, zvinokurumidza uye zvinonaka.

Zvisungo:

• 01 boka respinachi nyowani.
• mapepa epasta ye cannelloni, (mune dzimwe nyika kune cannelloni kungozadza uye kutungamirira kuchoto, aya anoshumirawo) mari inodiwa.
• Bechamel muto.
• Grated cheese yesarudzo yako, zvichida Parmesan kana Pecorino
• Mapapiro.
• Cream cheese.
• Garlic.
• Yakawedzera mhandara yemafuta emuorivhi.

Kugadzirira:

1. Kana ari mapepa pasta, tinofanira kubika navo kufashaira munyu mvura, achiisa mumwe nomumwe, regai kubika kwemaminitsi gumi, yakaoma zvakasiyana uye reserved, kana ari pasita zvakananga muchoto, inofanira chete kuzadzwa.
2. Isa pine nuts mupani isina mafuta, kana ukaona yakasvibiswa, igaye mu grinder, blender kana kugaya, woisa parutivi.
3. Preheat oven kusvika 180 °.
4. Cheka garlic kuita zvidimbu uye shava mumafuta emuorivhi, uchichenjerera kuti isapisa.
5. Kwatinopwanya pine nuts, isa garlic uye musanganise pasina kugadzira paste.
6. Geza sipinashi zvakanaka uye mupani imwe chete iyo garlic yakasvibiswa, gadzira sipinashi pamoto wepakati, woisa munyu.
7. Isai musanganiswa wepine nuts uye garlic, sipinashi uye cream cheese, yakarurama munyu.
8. Nekubatsira kwebhegi repastry, isa iyi musanganiswa uye uzadze cannelloni imwe neimwe.
9. Isai cannelloni yakakanyiwa pane tireyi yakazorwa uye ine hupfu.
10. Kana wapedza kuzadza, dururira muto we bechamel kusvika wavhara.
11. Fukidza ne grated cheese.
12. Bika muovheni yakare kusvika cheese nebechamel muto zvatsvukira uye ushande uchiri kupisa.

• Sipinachi yakabikwa neCatalan style pine nuts

Imwe yei sipinachi mabikirwo zviri nyore uye zvinokurumidza, panguva yekudya kwemanheru kuzere nekunaka kwakasiyana uye maumbirwo, iyi gadziriro yakapfuma inosanganisa zvinotapira, zvakakora, zvine munyu uye zvakasvibirira.

Zvisungo:

• 01 boka respinachi nyowani.
• 50 magiramu epine nuts.
• 01 clove gariki.
• 50 magiramu e sultanas mazambiringa akaomeswa.
• Munyu kuravira.
• Extra virgin olive oil sezvinodiwa.

Kugadzirira:

1. Preheat mafuta emuorivhi mupani yekupisa kuti uise sipinashi kusvikira yasununguka uye yarasikirwa nehunyoro hwose nemvura.
2. Sipinachi inorasikirwa nehuwandu hwayo kwemaminetsi gumi nemashanu uye chengetedza.
3. Shandisai pani imwe chete nespinachi mogocha nzungu dzepaini.Kana dzatanga kutsvukira woisa mazambiringa negariki, yatogayiwa zvishoma.
4. Wedzera sipinashi uye sanganisa zvose zvinoshandiswa zvakanaka, gadzirisa munyu.
5. Shumira pakarepo inopisa kwazvo.

Iyi gadziriro yakanakira sendiro yedivi, kana kana iwe ukaiperekedza neyogati nemichero yaunosarudza, ichava dessert yakakwana.

• Sipinachi, mango uye pineapple smoothie

Rudzi urwu rwechinwiwa runobatsira kuderedza uremu, kudzivirira zvirwere, kuzadzisa zvibodzwa zvinovaka muviri sezvo iri kugaya uye kureruka.

Zvisungo:

• 01 mango yakaibva.
• 03 zvidimbu zvepainapple.
• 01 tsvimbo ye celery.
• 01 boka respinachi nyowani.
• 02 mabanana akaibva.
• 1/2 avocado.
• 01 girazi remvura yekokonati.

Kugadzirira:

Zvose zvinoshandiswa zvakashambidzwa zvakanaka kwazvo, uye zvinowedzerwa kune blender kuti zvibatanidzwe zvakanaka, kana yakanyanya kukora, mvura yakawanda inogona kuwedzerwa, kushumira pakarepo, inokurudzirwa kushandisa smoothie panguva yemangwanani katatu pavhiki.

• Fresh sitirobheri, sipinashi uye mbudzi chizi

Paunenge uchida kubuda kunze kwemaitiro e saladhi iyi ndeimwe yeakanakisa sipinachi mabikirwo mbishi kunakidzwa, isina kuoma uye izere nekudya uye kutsva.

Zvisungo:

• 125 ml yevhiniga yebharisamu.
• 175 yemaspinachi matsva mabukira. (mucheche sipinachi inogona kushandiswa)
• 100 magiramu emastrawberries muzvidimbu zve vinaigrette.
• 70 ml yemafuta emuorivhi ekuwedzera.
• 125 magiramu embudzi cheese mumupumburu.
• 350 magiramu emastrawberries akachekwa nehafu.
• 25 magiramu eshuga.
• 01 boka nyowani arugula.
• nzungu sarudzo

Kugadzirira:

1. Strawberries uye shuga zvinopwanyika kusvikira puree yakanaka inowanikwa.
2. Wedzera vhiniga uye uiise mufiriji kweawa yekuzorora.
3. Kana nguva yakwana, inopfuudzwa nesefa uye inochengetwa mumudziyo wakavharwa zvakanaka usina mhepo mufiriji.
4. Geza zvimwe zvese uye uzviise mundiro.
5. Bvisa kubva mufiriji yakachengetwa uye sanganisa nemunyu nemafuta emuorivhi kusvikira wawana homogeneous vinaigrette.
6. Miriwo inoshandiswa pamahwendefa, kucheka cheese, nuts pamusoro.
7. Wedzera munyu uye madonhwe mashomanana evinaigrette.

Munyika inonakidza yemasaladhi kune zvakasiyana-siyana zvekunakidza uye kunhuhwirira; Naizvozvo, muverengi anodiwa, tinokukoka iwe kuti uverenge chinyorwa chedu pamusoro barbecue saladi, iyo inosiyanawo miriwo kubva mumiti inodyiwa.

• Sipinachi, rosemary uye Manchego cheese quiche

Imhando ye curd kana yakabikwa tortilla, izere nekunaka kwezhizha, haina kuoma nekuti haufanirwe kuishandura, kana yakaperekedzwa nesaladhi idhishi rakakwana uye rine hutano, chimwe che sipinachi mabikirwo zvachose.

Zvisungo:

• 200 magiramu emucheche sipinashi mutsva.
• 04 mazai.
• 02 madiki akachekwa garlic cloves
• 400 magiramu portobello howa, akachekwa nemadzinde
• 01 leek yakachekwa kuita mavhiri matete
• 50 ml yemukaka.
• 03 maspuni emafuta emuorivhi akawedzera.
• 50 magiramu eManchego cheese.
• 01 sprig yerosemary.
• Munyu uye mhiripiri nhema kuravira.

Kugadzirira:

1. Preheat oven kusvika 150 °.
2. Mune mold yakatenderera, zviri nani masendimita makumi maviri nematatu (sezvo kuwanda kuri kwehukuru uhu), isa madonhwe emafuta kuti azora, zvinosarudzika kuisa pepa rekubikira pairi kuti musanganiswa urege kunamatira.
3. Mune pani isina-tsvimbo, dururira mafuta kuti usvine howa, leek uye garlic.
4. Mushure memaminitsi mashanu, wedzera sipinashi uye songa kwemamwe maminitsi matatu woisa parutivi.
5. Mundiro, rovai mazai, mukaka, munyu uye mhiripiri, uye cheese.
6. Sanganisa munyu wese wakaringana, dururira muforoma uye uise muchoto kweanenge maminetsi makumi matatu, kana kusvika waona quiche sequito uye yakavharwa.
7. Shumira pamwe nerosemary remnants yekunhuhwirira.

• Kusanganiswa kwespinachi nehuku nemhodzi yesame.

Yakakwana saladhi yekubatanidza puroteni yehuku uye sipinashi.

Zvisungo:

• 200 magiramu epinashi itsva.
• 02 maspuni e soy muto.
• 100 gramu yenzungu yakakangwa kana nzungu isina munyu.
• 100 magiramu ehanyanisi akacheka zvishoma.
• 02 mazamu ehuku akachekwa kuita zvidimbu zvekurumwa.
• Munyu .
• Pepper nhema.
• Yakawedzera mhandara yemafuta emuorivhi.
• Mhodzi dzeSesame sarudzo.
• Optional ranch dressing.

Kugadzirira:

1. Geza sipinashi zvakanaka, bvisa, bvisa madzinde makuru uye uchengete.
2. Mune pani inopisa, fry the onion kwemaminitsi matatu kana maviri kusvikira inenge yakajeka.
3. Isa huku woisa munyu nemhiripiri.
4. Rega huku ichibika nekupisa.
5. Wedzera soy muto nenzungu, simbisa uye uende kwemaminitsi masere.
6. Kuti ushumire, isa sipinashi semubhedha pandiro, wedzera gadziriro iyi ichiri kupisa, uye usasa nemhodzi yesame, madonhwe mashomanana e soy sauce kana ranch sauce.

Zvido zvekubika nespinachi

• Sipinachi yakatanga kudyiwa muzana remakore rechiXNUMX, mushure mokunge maArabu atanga kuidya muEurope yose.
• Anogona kunyatsoomeswa nechando kweanosvika gore, akacheneswa uye akadirwa uye akagadzirira kuomesa.
• Yakakwana kune vanotanga, uye sekuperekedza huku, nyama nehove, ndosaka paine zvakawanda zvakasiyana mu sipinachi mabikirwo.
• Vanogona kukura kumba, kuita gadheni repamba, pasina dambudziko, iwe unongofanira kutenga mhodzi dzepinashi uye mumazuva gumi negumi nemaviri uchaona miti ichimera, haina hanya uye inoitika gore rose.