Momwe mungapangire zikondamoyo zukini

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Zukini ndi athanzi kwambiri, okoma ndipo amapezeka chaka chonse masamba. Zitha kugwiritsidwa ntchito kupanga mphodza, supu zosiyanasiyana, ndiwo zochuluka mchere ndikugwiritsa ntchito ngati mbale yophika. Njira ina yodyera zukini ndikupanga zikondamoyo.

Gwiritsani ntchito zukini mu zakudya zanu nthawi zambiri momwe mungathere. Ndi cholowa m'malo mwa mbatata chotsika kwambiri, masamba odzaza ndi athanzi. Ndi yabwino ngati mbale kapena mbali yayikulu. Zukini ili ndi mavitamini a B ndi mitundu yonse yazinthu zomwe zimapindulitsa thupi ndi njira yogaya.

Zikondamoyo za zukini ndi chakudya chosangalatsa, chamtima komanso choyambirira. Akhozanso kudabwitsa alendo. Wophika ndikudzazidwa, amapatsidwa msuzi uliwonse. Kunja, amatha kufanana ndi zikondamoyo zazing'ono - zopyapyala komanso zofewa.

Zakudya za calorie

Zamasamba ndizochepa kwambiri ndipo zikondamoyo ndizofanana. Magalamu zana a mbale ali ndi makilogalamu 106-130. Chifukwa cha fiber, satiation imachitika mwachangu. Chiwerengero cha zopatsa mphamvu chimadalira zosankhidwa. Mutha kuzisintha nokha pogwiritsa ntchito zowonjezera zosiyanasiyana.

Zakudya zopatsa mafuta zukini zidzakhala 21 kcal, pomwe zukini zopepuka zimakhala ndi 24 kcal ndipo zimawerengedwa kuti ndizokhutiritsa chifukwa chakumwa pang'ono komwe kumakhala.

Konzani zikondamoyo zukini m'njira zosiyanasiyana. Gwiritsani ntchito mkaka kapena kefir monga maziko, sankhani zukini kapena zukini nthawi zonse. Nawa maphikidwe osavuta kuti agwirizane ndi zomwe mumakonda.

Chinsinsi chachikale.
Chinsinsi cha Kefir Pancake.
Chakudya cha Lenten (choyenera panthawi ya Lent).

Zikondamoyo zakale za sikwashi

Chinsinsicho sichimafuna luso lapadera ndi zovuta, chifukwa cha zigawo zake zosavuta, ndizosavuta kukonzekera.

zukini 4 ma PC
dzira la nkhuku ma PC 4
kirimu wowawasa 100 g
ufa 50 g
mkaka 100 ml
masamba mafuta 3 tbsp. l.

Ma calories: 131kcal

Mapuloteni: 5.2 g

Mafuta: 5.6 g

Zakudya: 14.9 g

Tengani zukini zinayi ndi mazira omwewo, supuni zitatu za mafuta a masamba, magawo awiri mwa atatu a kapu ya mkaka, ufa mosasinthasintha ndi zonunkhira kuti mulawe. Kuti mukhale ndi mamasukidwe akayendedwe, onjezani zana magalamu a kirimu wowawasa.
Peel zukini, finely kabati ndikusakaniza ndi zonunkhira. Onjezerani mchere, tsabola, paprika wouma kapena adyo ku mtanda kuti mulawe. Kenako onjezerani mazira ndikusakaniza zonse bwinobwino.
Ngati mukugwiritsa ntchito kirimu wowawasa, sakanizani ndi mkaka. Kenako onjezerani chisakanizo ku courgette. Ufa umatsanulidwa "ndi diso" m'magawo ang'onoang'ono, mpaka msuzi wa squash utayamba kufanana ndi zonona zonona zonenepa mosasinthasintha. Kenako onjezerani mafuta azamasamba, omwe amakupatsani mwayi wopewa kuwathira poto nthawi iliyonse.
Zikondamoyo ndizokazinga mbali zonse mpaka bulauni wagolide.

Zikondamoyo zosavuta pa kefir

Pazakudya, tengani mapaundi a zukini wonyezimira kapena zukini, kapu ya kefir, mazira anayi, ufa, mafuta a mpendadzuwa ndi zonunkhira. Dulani bwino ndiwo zamasamba ndikufinya msuzi, onjezerani mazira omwe adamenyedwa kale, kefir ndi zonunkhira, zitsamba zosadulidwa bwino, zomwe ziziwonjezera fungo ndi piquancy m'mbale.

Ufa umayambitsidwa m'magawo ang'onoang'ono mpaka mtandawo utakhala wowoneka bwino, ngati kirimu wowawasa wamadzi. Onjezerani supuni ya mafuta a masamba ndi theka la supuni ya tiyi ya soda ku misa yomalizidwa, kenako ikani mtandawo pambali kwa mphindi makumi awiri mpaka makumi atatu.

Dzozani poto ndi mafuta kokha koyambirira kokazinga. Chakudyacho chimachitika pomwe mtundu wa zikondamoyo mbali zonse ziwiri umasanduka wagolide wakuda.

Chinsinsi chavidiyo

Zikondamoyo za sikwashi ya Lenten

Kusala kudya, pangani zikondamoyo zowonda zukini.

Chinsinsicho chidzafuna mbatata yomata yomwe idzalowe m'malo mwa mazira. Finely kabati mapaundi a zukini, kuwonjezera 100-150 magalamu a grated mbatata. Finyani misa, onjezerani theka la madzi ndikuthira ufa m'magawo ang'onoang'ono mpaka mtanda ufike pachimake cha kirimu wowawasa.

Mwachangu mu mafuta mpaka bulauni wagolide. Thirani mtanda mu skillet yotentha kuti isamamatire ndikuphika mwachangu.

Kukonzekera kanema

Malangizo Othandiza

Zikondamoyo zakuchika ndi chakudya choyambirira komanso chokoma. Zitha kuperekedwanso patebulo lokondwerera, zokongoletsedwa ndi masamba ndi zitsamba zatsopano. Itha kuyima yokha kapena kuphatikizidwa ndi nyama kapena nsomba. Zogulitsa mkaka zotsekemera sizimasiyidwa. Nawa maupangiri okuthandizani kupanga ndi kupereka zikondamoyo zukini.

Osasiya mtandawo kuti ukapereke ngati madziwo sanatulutsidwe mu zukini, apo ayi umakhala wamadzi kwambiri, ndipo ufa wochulukirapo umasokoneza kukoma.
Mukatsanulira mafuta, zikondamoyo zimakhala zonona. Sungani bwino - onjezerani ku mtanda kapena kungoti poto.
Bowa, tchizi ndi nyama zimayenda bwino ndi zukini.

Tsatirani malangizo osavuta, kuphika maphikidwe azakudya zukini moyenera, pangani nawo ndikuwonjezera malingaliro anu. Njirayi siyikhala yotopetsa ndipo chifukwa chake mupeza chithandizo chosakhwima, chathanzi komanso chokoma kwa banja lonse.

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