Momwe mungaphike mabass osangalatsa am'nyanja mu uvuni
Ma bass am'nyanja amakopa azimayi am'nyumba osati kokha ndi kukoma kwake, komanso ndi utoto wake wapinki, womwe umapangitsa kuti mbale iliyonse ikhale yosangalatsa kuyang'ana. Mukazinga, mthunzi umasowa pafupifupi kwathunthu, chifukwa chake ndi bwino kuphika nsomba mu uvuni. Mukaphika, katundu wofunikira ndi mavitamini satayika.
Nsalu yophika imakhala ndi amino acid, mavitamini, calcium, phosphorous, mafuta, makamaka Omega-3.
Zakudya zopatsa mphamvu zophika mu uvuni ndi 103 kcal pa magalamu 100.
Nyanja yojambulidwa ndi mbatata
Njira iliyonse yophikira nsomba iyenera kuyamba ndikudula. Choyamba, zipsepse zimadulidwa, kenako masikelo amatsukidwa, mchira umadulidwa ndikutulutsa maso.
Pophikira zojambulazo, mutha kugwiritsa ntchito nsomba zonse ndikuduladula, osatengera fillet. Nsombazo zimadzazidwa ndi zonunkhira, mwachitsanzo: basil, tsabola, ma clove, adyo, safironi. Pambuyo pake, imatsalira kwa maola angapo kuti zonunkhira zilowerere.
- nyanja bass 2 ma PC
- mbatata 400 g
- kaloti 1 pc
- mandimu 2 tbsp l.
- anyezi 2 ma PC
- viniga wosasa 1 tbsp. l.
- mafuta 2 tbsp l.
Ma calories: 87kcal
Mapuloteni: 9.6 g
Mafuta: 3.1 g
Zakudya: 4.6 g
Dulani nsomba, kuumirira zonunkhira. Pakadutsa maola ochepa, chotsani, pangani mabala ammbali m'mbali, onjezerani zonunkhira, mutapukuta mabala ndi thonje kapena ma napkins.
Sambani mbatata ndi kaloti, peel, sambani kachiwiri. Wiritsani masamba, mchere kuti mulawe musanawotche madzi.
Sakanizani viniga wosasa ndi mandimu, onjezerani mafuta. Thirani nsomba ndi zotsatira zake, onjezerani katsabola kapena parsley, ikani mbale, kutseka kwa ola limodzi.
Dulani kaloti wophika ndi mbatata mu cubes, kudula anyezi mu mphete.
Ikani mbale yophika ndi zojambulazo, sambani mkati ndi batala.
Ikani mbatata mu nkhungu, ndiye mphete za anyezi, kenako kaloti. Ikani nyama yakumtunda pamwamba, ndikuphimba ndi zojambulazo.
Sakanizani uvuni ku madigiri 160, ikani nsomba. Kuphika kwa mphindi 45, ndi mphindi 5-10 mpaka mutakonzeka, chotsani zojambulazo pamwamba kuti mupeze utoto wagolide wagolide.
Momwe mungaphike tizilomboti tofiira
Zosakaniza:
- Fillet bass wofiira - 700 magalamu.
- Kirimu wowawasa - mamililita 200.
- Tchizi - 100 magalamu.
- Tomato - 200 magalamu.
- Katsabola, anyezi wobiriwira, mchere, tsabola - kulawa.
Momwe mungaphike:
- Ikani chikho chachisanu chachisanu pa mbale ndikusungunuka kwa ola limodzi. Dulani nyama ndikuchotsa mafupa, ndikusandulika. Dulani zidutswa zazikulu, mwachangu mu maolivi, nyengo ndi mchere.
- Thirani kirimu wowawasa pamtunda, onjezerani tsabola ndi mchere kuti mulawe. Ikani zidutswazo kwa mphindi 30, kenako ikani mbale yophika.
- Wiritsani madzi, ponyani tomato mmenemo, gwirani kwa mphindi zitatu, kenako pitani kumadzi ozizira kwa mphindi zochepa, pezani, mudulidwe. Ikani tomato mu kirimu wowawasa, mchere, kuwonjezera finely akanadulidwa anyezi ndi katsabola. Kabati tchizi pa chabwino grater.
- Ikani fillet mu mbale yophika ndikutsanulira msuzi wotsatira. Sakanizani uvuni ku madigiri 200, ikani nsomba, kuphika kwa mphindi 40.
Kukonzekera kanema
Kwa nsomba ngati iyi, mutha kuwonjezera kuchokera ku mbatata yokazinga ndi anyezi kapena mpunga.
Chinsinsi chokoma kwambiri chophika
Zosakaniza:
- Fillet bass wofiira - 800 magalamu.
- Ufa - 100 magalamu.
- Dzira - chidutswa chimodzi.
- Walnuts - magalamu 300.
- Mchere, katsabola, tsabola - kulawa.
Gawo ndi sitepe kuphika:
- Sungani ma fillet, thirani madzi, owuma ndi chopukutira kapena ubweya wa thonje.
- Kumenya dzira ndi blender, uzipereka mchere. Pereka nsombazo mu ufa, kutsanulira dzira ndi mchere.
- Pogwiritsa ntchito blender kapena pusher, pogaya walnuts, finely kuwaza anyezi ndi katsabola, sakanizani zonse. Sakanizani ma fillet muzosakaniza.
- Kukutira nsomba mu zojambulazo, ikani nkhungu kapena pepala lophika, ikani uvuni wokonzedweratu mpaka madigiri 150, chotsani patatha mphindi 30.
Ubwino ndi zovuta za nsomba zophika
Nyanja zamchere zimakhala ndimamino acid, calcium, manganese, phosphorous, calcium, fluorine, nickel. Palinso mavitamini, mwachitsanzo: A, B1, B2, E, C. Nsomba sizambiri zamafuta, zitha kugwiritsidwa ntchito ndi zakudya, zimakhudza thanzi la anthu.
Mafuta a omega-3 mu perch amathamangitsa kagayidwe kake, kamene kamathandiza kuti muchepetse thupi, kakhazikitsa mafuta m'thupi, komanso ndi njira yabwino yodzitetezera kumatenda amanjenje. Kudya nsomba kumathandiza pakukula pang'ono, chifukwa kumakhala ma amino acid ndi ma polima ofunikira pamafuta amthupi.
Nsombazi zilinso ndi zoopsa zina. Munthuyo amatha kukhala ndi tsankho kapena zovuta zina. Musagwiritse ntchito kwa anthu omwe akudwala matenda a impso ndi kapamba.
Ma bass am'madzi ndi imodzi mwamasamba omwe amagwiritsidwa ntchito kwambiri kunyumba, ndiyokoma kwambiri komanso yopindulitsa paumoyo wamunthu. Kuphika mkate kumakupatsani mwayi wosunga mavitamini ndi ma amino acid, kusiya mawonekedwe othandiza, komanso kukonza kukoma.