Imbabazane efanayo eshisa izinyawo ohambweni lwasehlathini sekuyisikhathi eside isetshenziswa ngempumelelo ekuphekeni. Lesi sitshalo esinomsoco, esikhumbuza isipinashi ngokunambitha, siba umbala we-jade uma siphekiwe. Yini ephawuleka kangaka ngembabazane, esiyibheka njengokhula?
Inkomishi yamaqabunga e-nettle iqukethe ama-calories angu-37, 2 g wamaprotheni kanye no-6 g we-fiber. Ukwengeza, kungaphezu kwengxenye yesithathu yenani lansuku zonke likavithamini A, u-8% wokunconywa kwansuku zonke okusansimbi (okuphindwe kabili kwesipinashi) kanye no-42% yenani lansuku zonke le-calcium. Yonke imifino eluhlaza (ikakhulukazi isipinashi, i-chard, ne-beet greens) inothe nge-calcium, kodwa ayimuncwe kahle ngenxa yokuqukethwe kwe-oxalic acid ephezulu. Imbabazane ayinalo leli phutha. Icebile futhi ku-vitamin C futhi isiza ukumuncwa kwensimbi yemvelaphi yezitshalo.
I-nettle ikhula enhlabathini evundile engatshalwanga, ngokuvamile emahlathini, eduze kwamasimu otshani, uthango, osebeni lwemifula. Qoqa ukuze uthole ukudla okudingayo amaqabunga okuqala, ngaphambi kokuba kuqale ukuqhakaza. Qaphela lapho uqoqa, gqoka ibhulukwe, ihembe elinemikhono emide namagilavu. Sebenzisa isikelo ukuqoqa amaqabunga. Amahlumela ama-nettle athambile futhi alume kancane. Izitshalo ezikhula emigwaqweni emikhulu yezimoto noma ezindaweni ezingcolile kufanele zigwenywe.
I-nettle ingacwiliswa emanzini, ibilisiwe noma yomiswe ukuze iyeke ukushisa isikhumba. Ngemva kwalokho, isilungele ukusetshenziswa.
Izimbabazane ezomile zingagaywa ku-blender futhi zigcinwe ezitsheni ze-cereal, zisetshenziswe njengesengezo sokudla okunomsoco ezitsheni ezihlukahlukene. Amagatsha kufanele omiswe endaweni eyodwa okungenani amahora angu-12. Ingomiswa elangeni ngokubeka phakathi kwamathawula amabili ahlanzekile, angenayo i-lint.
Xuba izimbabazane omisiwe nosawoti omuhle, upelepele omnyama, namanye amakhambi akho owathandayo emshinini wokugaya ikhofi. Kungcono kakhulu ukwengeza i-flax noma imbewu yesesame kungxube enjalo.
Thatha epanini elikhulu, ulethe amanzi anosawoti emathunjini bese wehlisa izimbabazane imizuzwana engu-30 zize zibe luhlaza ngokugqamile. Faka efrijini ngokushesha. Susa umswakama owedlulele ngethawula lephepha futhi i-nettle isilungele ukusetshenziswa. Ngezansi kunenqwaba yezindlela zokudla izimbabazane.
Esikhundleni sesipinashi kunoma iyiphi i-pasta. Ingasetshenziselwa ukwenza i-lasagna.
Esikhundleni se-basil ku-pesto sauce, noma ixutshwe ne-basil ngesigamu
- Yenza amafutha e-nettle. Thela izimbabazane eziqoshwe kahle ngamafutha emifino angenasawoti, engeza usawoti kanye nopelepele. Gcina esiqandisini noma uyiqhwa. Ilungele imifino eshisiwe.
- Kuma-smoothies aluhlaza. Engeza ingcosana yezimbabazane ezibilisiwe noma eziluhlaza. Ungesabi ukuthi uzoluma ulimi lwakhe - ngeke uzwe ngisho nokunambitha kwakhe.
- Amakhowe agcwele. Faka ama-shallots emafutheni omnqumo ngamakhambi omisiwe. Faka izimbabazane eziluhlaza eziqoshwe kahle kanye nezimvuthu zesinkwa, gazinga kuze kube izimbabazane zibe luhlaza. Susa ekushiseni, engeza i-lemon zest, i-parmesan egayiwe, bese ugcwalisa izigqoko zamakhowe ngakho konke lokhu. Bhaka kuze kube nsundu yegolide.
- Ukuze uthole isidlo sasemini esisheshayo sansuku zonke, yenza i-quinoa ne-nettle patties. Ziyoliswa namanye amakhambi onyaka, usawoti kanye nopelepele.
- Fafaza i-pizza ngemifino ye-nettle. Bonisa umcabango wakho.
- Yenza i-casserole. Xuba izinkomishi ezi-2 zelayisi eliphekiwe nenkomishi engu-1 yembabazane ehlanzekile, i-clove yegalikhi engu-1, u-anyanisi oqoshiwe ongu-½ inkomishi, upelepele omncane omnyama. Thela epanini eligcotshiswe ngamafutha bese ubhake imizuzu engama-30.
Nakuba i-nettle iyisitshalo esinesizotha, inokunambitheka okumnandi. Ufanelwe ukuziqhenya ngendawo ekhishini. Iqandisiwe noma yomile, ingasetshenziswa unyaka wonke.