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Mashizha ane mashizha akanaka kune hutano hwako hwese akaremerwa nemavhitamini akakosha, zvicherwa uye faibha, izvo zvinopa kune zvakawanda zvehutano zvinobatsira zvemashizha emashizha. Nhasi, muchinyorwa chino tichataura nezve rimwe rakasvibira rakasvibira zvakadaro iro rinoitirwa hutano hwakakura. Ehe, isu tiri kutaura nezve sipinashi, girini inozivikanwa yemashizha iyo vanhu vazhinji vane hukama hwerudo-ruvengo nayo.
Sipinachi inopa kwakanyanya vhitamini A, vhitamini C, vhitamini K, calcium, iron, folic acid, potasium uye magnesium, izvo zvinoita kuti iri girini yemashizha ive chikafu chepamusoro. Zvisinei nezvakakosha zvinovaka muviri, kudyiwa kwesipinashi kwakadzikira kana kuchienzaniswa nezvimwe zvinomera zvine mashizha zvakasvibira [1] .
Sipinachi igirini yakasvibira yemashizha inogona kuiswa nyore nyore mukudya kwako nenzira dzakasiyana.
1. Masaradhi
Sipinachi inogona kunge iri yekuwedzera kukuru kune ako masaradhi ezuva nezuva, angave ezvirimwa kana asiri-ezvirimwa masaladhi, iri girini rine mashizha rinoenda nezvose. Iwe unogona kusarudza yemwana sipinachi paunenge uchigadzira masaladi sezvo iwo akakwirira muma flavonoids [piri] . Kuwedzera mishoma miriwo mitsva, nzungu nemichero musaladi yako zvinoita kuti ive inovaka uye inonaka.
Kugadzira: Muchidimbu, wedzera shoma shoma yemwana sipinashi ine mashoma mashoma miriwo yaunosarudza uye nzungu dzakatemwa nemichero. Sekupfekedza saladhi, unogona kushandisa dash yemamwe-mhandara maorivhi kwairi sezvo iri hutano [3] .
10 Makomborero Ekudya Sipinachi Mazuva ese
2. Sopu
Sipinachi yakanaka kune yako moyo-kudziya masobho. Iyo inosangana mushe nezvimwe zvinoshandiswa pamwe nekuwedzera zvinonaka kune muto wako. Vana vasingade kudya sipinashi vanogona kuve nemashizha akasvibira mune yakachena fomu pamwe nemamwe mavegi [4] .
Kugadzira: Mune pani, wedzera mafuta uye hanyanisi akachekwa negariki. Sunga iyo uye wobva wawedzera sipinashi yakakoswa, fambisa zvakanaka. Wedzera mhiripiri uye munyu wemwaka uye wobva wawedzera gramu kana hupfu hwebhesani, zvinonhuwira nemvura, sanganisa zvakanaka. Bvumira kuti itonhorere kwemaminetsi mashoma uye wozodira musanganiswa mu blender uye uisanganise. Chinjana kupani, ichikurumidze uye kuimisa kwemaminetsi mashoma.
3. Kurudzira-yakakangwa
Kukuchidzira-imwe nzira yekudya sipinashi. Iwe unogona kuwedzera mimwe miriwo mitsva (sarudzo) zvakare kuti ive noutano. Nekudaro, ita shuwa kuti haufadzire sipinashi zvakanyanya sezvo zvichitungamira mukurasikirwa kwemimwe michero [5] .
Kugadzira: Mune pani, kupisa mafuta omuorivhi uye yakapwanyika garlic. Wedzera sipinashi uye unomhanyisa-fry iyo, mwaka nemucheka wemunyu, mhiripiri nemiriwo.
4. Sauce
Sipinachi muto inzira inonakidza uye yakapusa yekuwedzera sipinashi mune chikafu chako. Sipinachi sosi inoenderana zvakakwana nemapasta ndiro uye inogona zvakare kushandiswa senge muto wedipiki.
Kugadzira: Muhari yemvura iri kufashaira, wedzera sipinashi uye ubike iyo kweminiti. Dhonza mvura uye wobva wawedzera sipinashi mu blender woichenesa. Mune pani, wedzera iyo yakachena sipinashi, batare, munyu uye mhiripiri uye unomhanyisa dzimwe nguva kusvikira yawedzera. Chinja mwaka uye shumira inopisa.
Img ref: realfood.tesco.com
5. Smoothie
Smoothie ndeimwe nzira ine hutano yekuwedzera sipinashi mukudya kwako. Iyo ine hutano uye ine kunaka kwezvose zvinovaka muviri nekuda kwekusanganiswa kwemichero nesipinashi.
Kugadzira: Sanganisa sipinashi nemichero yakaita se kiwi, avocado, ma berries, plums, mango, orenji kana chinanazi wozvisanganisa mu blender. Iwe unogona zvakare kuwedzera nzungu nembeu kuti ive inonaka kwazvo.
6. Curry
Sipinachi curry (palak curry) inzira yakapusa, ine hutano uye inonaka yekuwana mimwe miriwo muchikafu chako. Kazhinji inogadzirwa mudzimba dzeIndia, sipinashi curry chikafu chinonaka uye chinopa vanodya vanonaka nzira nyowani yekuyedza iri girini yemashizha.
Kugadzira: Mupani, isa mafuta, hanyanisi yakatemwa, ginger, gariki nezvimwe zvinonhuwira. Sunga kwemaminetsi mashoma uye wobva wawedzera sipinashi yakatemwa kusvikira mashizha anyatsopera. Wobva wadira musanganiswa mu blender neimwe mvura uye munyu. Sanganisa nekutsiga kusagadzikana uye uchichinjise mupani. Uya nazvo kumota uye ubike iyo kwemaminitsi 3-4. Shumira nemupunga kana chapati.
Mufananidzo Ref: MaSouth Indian veg mapepa
Kazhinji FAQs
Q. Sipinachi ine hutano here mbishi kana kubikwa?
TO. Sipinachi kana yakabikwa inoita kuti ive noutano hwakanaka.
Q. Chii chinoitika kana iwe ukadya sipinashi mazuva ese?
TO. Kudya sipinashi mazuva ese kunogona kubatsira kuvandudza hutano hwemaziso, kudzikira kweropa uye kunogona kudzivirira njodzi yekenza.
Q. Kukanya sipinashi kunobvisa zvinovaka muviri here?
TO. Ehe, kutsvaira sipinashi pane kwakanyanya tembiricha kunotungamira mukurasika kwehutano
