Capelin woyenera: ndimakomedwe komanso athanzi bwanji kuphika mu uvuni

Kapelin wouma mwatsopano ndi wosavuta kuphika mu uvuni, safunika kuti azisenda, kuwonjezeranso, kudula mzidutswa, ndipo fungo lake limasungunuka mosavuta ndi mandimu. Koma, ngakhale upangiri wa ophika odziwa bwino, ndibwino kuti uwakwe - ndiye kuti uzikhala wosangalatsa kudya.

Kukonzekera kuphika

Kukonzekera ndi kosavuta. Sungani capelin - pang'onopang'ono, ndikuisiya pakhitchini kapena pashelefu ya chipinda cha firiji. Mukatha kusungunula, tsukani ndi kuuma ndi thaulo (pepala kapena nsalu). Dulani kutsegula pamimba ndi lumo wakakhitchini, chotsani zamkati, ndikosavuta kuchotsa kanema wakuda ndi chopukutira pepala. Zipsepse, mitu imatha kusiyidwa (zimatengera chinsinsi).

Pamatumbo anayi, magalamu 500 a nsomba, zokometsera zina za nsomba, mandimu ndi okwanira. Zowonjezera zonsezo ndi mankhwala. Lero capelin imagulitsidwa mwanjira iliyonse - yozizira komanso yopukutira. Ngati chisankhocho chidagwera pa nsomba zosasunthika, mugule imodzi yokhala ndi makhiristo ochepa, ndipo ndibwino kuti mutenge yoyikidwayo ndi mashelufu ena.

Musanaphike, capelin amapaka pang'ono mchere, kuthira mafuta kapena kuzifutsa molingana ndi Chinsinsi. Phimbani pepala lophika ndi pepala lojambulidwa ndi mafuta kapena zojambulazo, ndikufalitsa nsomba pamenepo. Sikofunika kusunga capelin mu uvuni kwa nthawi yayitali, mphindi 30 ndikwanira. Ikani kutentha mozungulira 180-200.

Zakudya zokoma komanso zowutsa mudyo za capelin mu uvuni wojambula

Pakani nsomba bwino ndi mafuta, mchere, tsabola watsopano, ndikuyika phulusa lophika. Ikani anyezi ambiri. Pansi pachitetezo cha zojambulazo, madziwo sadzasanduka nthunzi, koma adzaza capelin, ndikupatsa kukoma konse.

• capelin watsopano wachisanu 500 g
• anyezi 150 g
• madontho 4 a mphukira
• mafuta oyengedwa 30 ml
• mchere, tsabola wakuda, malo atsopano kuti alawe

Ma calories: 120 kcal

Mapuloteni: 13.3 g

Mafuta: 8 g

Zakudya: 0.3 g

• Madzulo, chotsani capelin mufiriji. Siyani patebulo kapena ikani pashelefu.

• Sambani nsomba zosungunuka: dulani pamimba ndi lumo lodula, chotsani zamkati. Chotsani kanema wakuda ndi chopukutira pepala kapena chopukutira. Dulani zipsepse, nadzatsuka ndi madzi ozizira.

• Lembani nkhunguyo ndi zojambulazo kuti mutha kukulunga nsombazo. Dulani anyezi akuluakulu mu mphete theka, ang'onoang'ono mu mphete. Ikani anyezi pansi pa mbale, nyengo ndi mchere ndi tsabola, onjezerani madontho ochepa a mafuta oyengedwa.

• Ikani capelin pamwamba pa anyezi (pakani mopepuka ndi mchere, tsabola watsopano, kenako muvale mafuta mbali zonse). Onjezerani mitsuko yonse ya katsabola. Lumikizani m'mphepete mwa zojambulazo.

• Sakanizani uvuni, kuphika kwa mphindi pafupifupi 25. Pamapeto kuphika, tsegulani zojambulazo kuti bulauni capelin.

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MFUNDO! Chosangalatsa cham'mbali chimatha kukonzekera nsomba yokazinga - puree ya biringanya, ndizosavuta m'mimba kuposa mbatata zosenda zonse.

Capelin wokazinga mu uvuni pa pepala lophika

Capelin ndi wonenepa kwambiri, chifukwa chake nthawi zambiri amawotchedwa mu uvuni wopanda mafuta, ndipo pepala lophika limakutidwa ndi zikopa.

Zosakaniza (za anthu 4-6):

• 1 kg ya nsomba zowuma zatsopano;
• 100-120 ml mafuta oyenga;
• zonunkhira, mwatsopano pansi wakuda tsabola, mchere - kulawa.

Zosakaniza za msuzi:

• 250 g kirimu wowawasa;
• 4 mapiritsi a katsabola;
• 4 mapesi a anyezi wobiriwira;
• 15 ml ya mandimu.

Momwe mungaphike:

1. Onetsani nsomba pang'onopang'ono - chotsani mufiriji pasadakhale. Gut, nadzatsuka ndi madzi ozizira, owuma.
2. Pakani mopepuka ndi mchere, burashi ndi mafuta a masamba. Ikani chidutswa cha zikopa pa pepala lophika. Ikani capelin wokonzeka, itumizeni ku uvuni wotentha kwa mphindi 20.
3. Konzani msuzi: dulani mapesi a anyezi ndi mapiritsi a katsabola. Phatikizani kirimu wowawasa ndi zitsamba zodulidwa, nyengo ndi mandimu, tsabola watsopano, mchere kuti mulawe.
4. Ikani nsomba zokazinga m'mbale, ndipo perekani msuzi wowawasa padera.

CHidziwitso: Pakudya chammbali, tengani mbatata zazing'ono, mafuta ndi mafuta osakaniza ndi zonunkhira, kukulunga zojambulazo ndikuphika mu uvuni.

Kapelin wokoma ndi mbatata ndi ndiwo zamasamba

Mbatata, anyezi ndi tomato amaphatikizidwa mwanzeru ndi nsomba. Zamasamba zimayenera kudulidwa, kuthira zonunkhira ndi mafuta oyengedwa.

Zosakaniza:

• 700-800 g wa capelin;
• 300-400 g wa mbatata;
• 80-90 g anyezi;
• 120-130 g wa tomato;
• 80 ml ya mafuta oyengedwa.
• Zikhomo ziwiri za nsomba zonunkhira;
• mandimu;
• amadyera pakuzindikira kwanu;
• mchere ndi tsabola wakuda kuti mulawe.

Kukonzekera:

1. Konzani capelin: tambani kutentha, kutentha ndi kutsuka ndi madzi ozizira. Pat wouma papepala kapena nsalu.
2. Dulani anyezi, tomato mu mphete, mbatata mu magawo oonda.
3. Ikani mbatata pansi pa nkhungu, ndiye anyezi ndi tomato, perekani mafuta oyengedwa.
4. Pangani marinade: kuphatikiza madzi a mandimu ndi mafuta a masamba, tsabola, mchere, onjezerani zonunkhira. Grill capelin ndi marinade, valani masamba, tumizani ku uvuni wokonzedweratu ku 180 ºC. Kuphika kwa mphindi 20-25.

MFUNDO! Fukani mbale yomalizidwa ndi parsley wodulidwa kapena zitsamba zina kuti mulawe ndikutumikira.

Chinsinsi chavidiyo

Chinsinsi chofulumira ndi anyezi ndi mayonesi

Chinsinsicho chimagwiritsa ntchito mayonesi - ndikofunikira kuti ndiyabwino komanso mafuta ochepa. Ngati mukufuna kupulumutsa pama calories, kuphikani nokha.

Zosakaniza:

• 1 kg ya capelin;
• 200 g mayonesi;
• 200 g anyezi;
• 20-30 ml ya mafuta oyengedwa;
• 10 g mchere;
• 5 g mwatsopano wakuda tsabola wakuda.

Kukonzekera:

1. Sungani capelin, chotsani zamkati, nadzatsuka ndi madzi ozizira, blotani ndi matawulo apepala kapena zopukutira pamapepala. Nyengo ndi mchere, tsabola, tiyeni tiyime kwa mphindi 15 (mutha kuyiyika mufiriji).
2. Lembani mawonekedwe kapena pepala lophika ndi zikopa zonenepa. Gawani anyezi (odulidwa mu mphete) pamwamba pake, ikani nsanjayo pamwamba pake, ndikugwiritsanso ntchito mayonesi. Sakanizani uvuni, kuphika kwa mphindi 25-30.

MFUNDO! Nyengo mbale ndi katsabola akanadulidwa. Kutumikira mbatata yokazinga ngati mbali mbale, padera - mopepuka mchere nkhaka.

Zakudya zosangalatsa komanso zoyambirira kuchokera ku capelin mu uvuni

Maphikidwe onse amakhutiritsa, koma osati olemera. Mwachitsanzo, pizza yotseguka ngati pizza kapena nsomba zisanadutsidwe msuzi wa soya ndi ufa wophika.

Capelin amayenda msuzi wa soya

Marinade ndi msuzi wa soya wokhala ndi zonunkhira. Ndikofunika kuti muwonjezere ku nsomba koyambirira kophika, iyenera kukhala ndi nthawi yodzaza ndi zonunkhira.

Zosakaniza:

• 500 g wa capelin;
• 2 tbsp. masipuni a msuzi wa soya;
• 3 g ufa wophika;
• 2 g shuga wambiri;
• Tsabola 1 wakuda wakuda;
• 1 tbsp. supuni ya mafuta woyengedwa.

Momwe mungaphike:

1. Konzani soya marinade: onjezani curry, tsabola, shuga pang'ono ku msuzi.
2. Pewani capelin madzulo, nadzatsuka, owuma, m'matumbo. Pindani mu chidebe, onjezerani marinade, sakanizani zonse bwino. Siyani kwa mphindi 25-30.
3. Phimbani pepala lophika ndi zikopa zonenepa mafuta, ikani nsomba zam'madzi.
4. Kuphika kwa mphindi pafupifupi 25 madigiri 190.

MFUNDO! Gwiritsani ntchito mbale iyi ndi mbatata yokazinga kapena mbatata yosenda.

Tsegulani chitumbuwa cha capelin

Pakatikati pa pie, ikani pa mbale yayikulu ndikudula magawo okhala ndi kanjedza.

Zosakaniza za kudzazidwa:

• 400-500 g wa capelin wopanda mutu;
• Mazira 3;
• 25 g batala;
• 80 g anyezi;
• nandolo wobiriwira mungasankhe;
• 300 g wakuda wowawasa kirimu;
• 200 g tchizi;
• mafuta oyengedwa;
• tsabola watsopano wakuda;
• mchere.

Zosakaniza pa mtanda:

• 4 tbsp. supuni ya ufa;
• ½ supuni ya mchere;
• 120 g batala;
• 40 ml ya madzi.

Kukonzekera:

1. Konzani mtanda: dulani ufa ndi mafuta ndi tebulo mchere, onjezerani madzi. Knead pa mtanda, anaika mu firiji, wokutidwa mu zojambulazo kapena thumba. Kupirira theka la ora.
2. Chotsani mtanda kuchokera mufiriji ndikutulutsa. Ikani mtandawo pa pepala lophika mafuta (kapena nkhungu), lathyathyathya ndikuphwanya ndi mphanda. Ikani mu uvuni wotentha kwa mphindi 15.
3. Konzani kudzazidwa: bulauni anyezi mu mafuta, mchere wowawasa kirimu tsabola, kuwonjezera mazira, kumenya bwino.
4. Ikani nsomba pa mtanda, yokazinga anyezi pamwamba, kutsanulira pa kukwapulidwa wowawasa zonona.
5. Ikani pie yotseguka kwa theka la ola mu uvuni wokonzedweratu. Fukani kudzazidwa ndi tchizi shavings pafupi mphindi 10-15 kutha kuphika.

CHidziwitso: Open pie siabwino kokha chakudya cham'banja, komanso chokometsera choyambirira. Itha kugawidwa m'mitundu yambiri kuti ikhale yokwanira alendo onse.

Mtengo wa zakudya ndi zopatsa mphamvu za capelin

Nsomba mulibe chakudya, imakhala ndi mapuloteni ndi mafuta. Zakudya za capelin wophika:

Mafuta, g	Zakudya, g	Mapuloteni, g	Kalori, kcal
Pa magalamu 100	8,04	0	13,38	121,66
% ya mtengo watsiku ndi tsiku	10	0	20	6

Pindulani ndi kuvulaza

Capelin amatha kuonedwa ngati chakudya chokoma cha nsomba. Ndibwino kuti tidye chonse, osachotsa mafupa ake, chifukwa ndiwo omwe ali ndi mchere wambiri, monga calcium ndi phosphorous.

KUMBUKIRANI! Ndikofunikira kuti calcium ipatsidwe mosalekeza ku thupi la ana, okalamba ndi amayi azaka zonse. Pa nthawi yobereka ndi kudyetsa mwanayo, mayi "amapatsa" calcium yake kwa mwanayo.

Othandiza omega-3 fatty acids, ayodini.	Zida zimawerengedwa kuti ndizoteteza thupi motsutsana ndi zotupa zoyipa, cholesterol "choyipa". Pamodzi ndi ayodini, amawongolera chithokomiro, amakhala ndi mphamvu pa mphamvu yamphongo, komanso thupi lazimayi, zomwe zimawongolera kwambiri kagayidwe kake, mahomoni ndi malingaliro.
Calcium, phosphorous, bromine, potaziyamu, selenium, fluorine, zinc, chromium. Mavitamini, magulu B, A, PP.	Zinthu zonsezi ndi zabwino pamtima, zimathandiza kukana matenda a atherosclerosis, kupewa kuwonongeka kwa mafupa, kulimbikitsa misomali, tsitsi, mano. Mavitamini amachititsa masomphenya, chitetezo chokwanira komanso moyo wautali.

Musanawonjezere capelin pazakudya zanu, kumbukirani izi: ngakhale zakudya zabwino kwambiri zimatha kuyambitsa zovuta zina kapena kusagwirizana.

Malangizo othandiza komanso zambiri zosangalatsa

MFUNDO! Kununkhira kosasangalatsa kwenikweni kwa nsomba zowazira kumene kumatha kukhumudwitsidwa ndikuviika m'madzi kwakanthawi ndikuwonjezera viniga kapena mchere. Kapena ingomuthirani madzi a mandimu ndikusiya theka la ola.

Capelin amawotcha mwachangu, koma zosakaniza zina zimatha kutenga nthawi kuti ziphike. Pachifukwa ichi, muyenera kuphika pang'onopang'ono kuchokera maphikidwe.

Mtengo waukulu wa capelin suli mu sirloin yake, koma m'mbali, mafupa ndi mchira. Amakhala ndi "nkhokwe" zamtengo wapatali kwambiri wa calcium ndi phosphorous. Kuti atenge zinthu izi m'matumbo, amadya nsomba ndi mafupa.

Kukonzekera chakudya chabwino kunyumba kwa anthu 4-5 kuchokera ku capelin kokha ndizowona. Nsomba (zomwe zidasungunuka kale) muzimutsuka bwino, m'matumbo ndikuuma ndi matawulo apepala. Pambuyo pake, kutsatira Chinsinsi - zilowerere mu marinade kapena basi pakani mchere ndi batala, kuwonjezera akanadulidwa anyezi, tomato, kuwaza ndi zonunkhira. Tumizani ku uvuni wotentha, mu mphindi 25-30 mbaleyo yakonzeka. Mutha kudya kapena wopanda mbale - nthawi zonse zimakhala zokoma.

Onerani kanemayo: Mahule a (Mulole 2024).