Zochita Zabwino Kwambiri ndi Zoipa Kwambiri Zosankha Zodyera ku Italy
Kodi mumakonda kudya chakudya cha ku Italiya mukamadya? Odya ambiri wathanzi amakonda kudya pasta, pizza, ndi mbale zina zotchuka. Nanga bwanji za chakudya cha ku Italy? Kodi muyenera kuganizira usiku wanu pa pizzeria kapena mbali ya pasitala yanu yachinyengo ?
Mwamwayi, simusowa. Pali njira zambiri zomwe mungasangalalire ndi chakudya chamtundu wa Italy.
Kusanthula Menyu Yodyera ku Italy
Mwina simungadabwe kuti pasitala yosakanika yomwe mumawona m'masitali ambiri a ku Italy sichidzapindula kwambiri. Ndipo pizza yomwe imasankhidwa m'madera ambiri odyera achi Italiya nthawi zambiri imanyamula zakudya zamchere, zonenepa , komanso zophika mafuta . Ngakhale kuti ndibwino kusangalala ndi zakudyazi kamodzi kanthawi, mwachangu, pali njira zambiri zathanzi komanso zokoma zomwe mungasankhe.
Mitundu yambiri ya ku Italy yatsopano imapangidwa ndi masamba obiriwira monga tomato, zukini, kapena biringanya komanso mafuta abwino, monga azitona kapena maolivi . Ngati mupitiriza kusunga magawo ang'onoang'ono, mungathe kusangalala ndi saladi ya antipasto kapena msuzi wa masamba (monga minestrone), phalata yaing'ono, ndi nyama yowonda ndi masamba.
Ngati mukuyang'ana caloric kudya , agawana maphunziro iliyonse ndi tsiku lanu chakudya. Mwanjira imeneyi, mungasangalale ndi chakudya chamtundu uliwonse ndikusunga ndondomeko yanu yodyera .
Chakudya Chodabwitsa Kwambiri ku Italy
| Spaghetti Ndi Zowona Zakudya Zakudya Zakudya | |
|---|---|
| Kutumikira Kukula 1 chikho (246 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 239 | |
| Ma calories ochokera ku Fat 90 | |
| Total Fat 10 g | 15% |
| Mafuta okhuta 3.5 g | 17% |
| Mafuta a Polyunsaturated 1.2 g | |
| Mafuta a Monounsaturated 4 g | |
| Cholesterol 17 mg | 5% |
| 775 mg wa sodium | 32% |
| Potaziyamu 494 mg | 14% |
| Zakudya Zamadzimadzi 27 g | 9% |
| Sugars 7 g | |
| Mapuloteni 11 g | |
| Vitamini A 13% · Vitamini C 9% | |
| Calcium 8% · Iron 16% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Pafupifupi aliyense amalamula pasitala akamapita kukadyera ku Italy. Spaghetti ili pamwamba pa mndandanda ngati wokonda nthawi zonse. Ma calories mu chikho chimodzi cha zakudya zopatsa chakudya sichidzawononge zakudya zanu, koma kodi mumadya chikho chimodzi kangati?
Chakudya cha ku Italy chidzadaliranso komwe mumasankha kudya. Ngati mupita ku Olive Garden ndikukonzekeretsa Spaghetti ndi Mchere Wachilengedwe wa Marinara ndi Maatballs (3) mudzadya makilogalamu 900 ndi mafuta oposa 38 magalamu ngati mutadya chakudya chonse.
Zosankha zina za Olive Garden zimapereka zakudya zambiri komanso mafuta. Mwachitsanzo, Fettuccine Alfredo, ili ndi makilogalamu 1010 ndi 56 magalamu a mafuta. Lasagna Classico imapereka makilogalamu 930 ndi 53 magalamu a mafuta, ndipo Biringanya Parmigiana amapereka mafuta 1060 ndi 54 magalamu.
Njira Zapamwamba Kwambiri pa Menyu ya Italy
Mukamalamula chakudya chanu ku malo odyera achi Italiya, yang'anani pa mapuloteni ndi zakudya zopatsa thanzi kuti mupange chakudya chanu kukhala wathanzi. Ndipo kulabadira kukula kwa gawo n'kofunikira. Mbali zina zoyambira kapena zokopa zikuluzikulu zimagawanika pakati pa angapo odyera.
Saladi ovala bwino ndi msuzi wochokera msuzi akhoza kukhala otsika m'makilogalamu. Pasta e fagioli (pasitala wamba ndi supu ya nyemba) nthawi zambiri amakhala okoma kwambiri kuti adye chakudya chonse.
Ngati mumakonda pasitala, khalani okondwa kakang'ono.
Zakudya za pasitala zomwe zimangothamangitsidwa bwino mafuta komanso zodzaza ndi nsomba (shrimp, scallops kapena salimoni) ndi ndiwo zamasamba omwe amaletsedwa ndizo zisankho zabwino kwambiri. Sakanizani pasitala yanunthu ngati ilipo kuti muwonjezere zakudya zanu.
Ngati mulamula kuti miyambo yowonjezera ikhale yowonjezera zakudya zomwe zimaphatikizapo nyama yokazinga kapena yokazinga. Nkhuku ndi zakudya zodyera zimapezeka m'madera odyera ambiri a ku Italy ndipo zimakhala zochepa m'makilogalamu kuposa mthunzi wophika kapena mafuta. Zomera zamasamba ngati biringanya zouma ndizosankha zabwino.
Zosakaniza Zathanzi Zosankha pa Menyu ya Italy
Ngakhale kuti mbale zambiri za ku Italy zimapangidwa kuchokera ku zowonjezera, zatsopano, izi sizikutanthauza kuti chakudya chilichonse chili ndi mbiri yabwino.
Ngati malo odyera omwe mumawakonda amatumikira zikondwerero mukakhala pansi patebulo, ikani pambali kapena funsani seva kuti muwachotse. Sungani makilogalamu anu owonjezera a chakudya. Ndipo mukasanthula mapepala, kumbukirani mawu ngati "alfredo" kapena "carbonara" pamene ma sauzi awa amachokera ku mafuta.
Muyeneranso kupeŵa nyama zowonongeka ndi masoseji, makamaka ngati mukudya zakudya zochepa. Zakudya zabwino kwambiri ndi zamchere komanso zamchere.
Pomalizira pake, kumbukirani chakudya chanu ngati mukupita ku malo odyera a ku Italiya omwe amasamalira zakudya zam'banja. Ndi kovuta kudya kwambiri pamene mbale zazikulu za chakudya zikuikidwa patsogolo panu. Malesitilanti ena amakhalanso ndi "zopanda pake" ndipo amatsitsa mbale zanu mukamadya.
Ngati mudya kalembedwe ka banja, lembani mbale yanu kamodzi ndikudya chakudya. Tengani zina pakhomo kuti mukondwere masana masana tsiku lotsatira.
Zophika Zakudya Zakudya za ku Italiya
Njira yabwino yopezera chakudya chodyera cha ku Italy ndi kudziphika kwanu. Nyengo 4 Mphunzitsi Wopambana Luca Manfe amapereka izi kuchokera m'buku lake My Italian Kitchen .
Masamba Ophikidwa Ndi Garlic-Parsley Pesto
- 4 ma eggplants a Italy (pafupifupi 1 makilogalamu / 450 magalamu iliyonse), amawombera ndi kudula kutalika kwake 1/8 masentimita (3 millimeters) thick
- Mchere
- 2 makapu (480 milliliters) osapitirira namwali azitona mafuta, kuphatikizapo kuphika ndiwo zamasamba
- 2 sing'anga yachisanu ya sikwashi, dulani kutalika 1/8 inchi (3 millimeters) wandiweyani
- 2 sing'anga zucchinis, kudula kutalika 1/8 inchi (3 millimeters) wandiweyani
- Tsabola wakuda mwatsopano
- Masentimita 7 (pafupifupi 1 chikho, 200 magalamu) anchovies opangidwa ndi mafuta
- 6 garlic cloves, peeled ndi smashed
- 2 supuni finely grated mandimu zest
- Mchere watsopano wa makilogalamu 120 ½
- 1 chikho (20 magalamu) chodulidwa mwaswa parsley
Konzani ndiwo zamasamba: Mzere wa 2 kuphika mapepala ndi mapepala awiri a pepala ndikuyika magawo a biringanya pa iwo. Kuwaza pang'ono ndi mchere. Njira iyi imatchedwa degorging; Zimathandiza kubweretsa chinyezi kuchokera ku biringanya, pamene zophika zidzatuluka m'malo mokwera.
Dulani mafuta pang'ono a maolivi mu phula lalikulu kapena phala. Ikani pa sing'anga-kutentha kwakukulu ndi kutentha mpaka kufuula kutentha. Ikani masamba okwanira kuti mudzaze poto ndikuphika kwa mphindi 3 mpaka 4, mpaka mutayika ndi kusinthasintha. Dzani mafuta ena a azitona pa masamba ndi kuphika kwa mphindi zitatu kapena 4, mpaka mutayika mbali yachiwiri. Tumizani ku pepala lophika lomwe lili ndi pepala (ngati masamba anu onse akugwiritsidwa ntchito kwa biringanya, gwiritsani ntchito mbale kapena zochepa). Nyengo yosavuta ndi mchere ndi tsabola.
Pitirizani kuphika sikwashi ndi zukini m'magulu mofanana mpaka magawo onse ataphika. Onetsetsani kuti poto idzawotcha pamene mupitiliza kuphika ndipo masamba akhoza kuwotcha ngati simusunga maso; mungafunikire kuchepetsa kutentha pang'ono ndikuphika kwa mphindi imodzi kapena kuposera mbali iliyonse.
Pakani magawo a biringanya ndi mapepala a mapepala ndi kuphika iwo mu poto momwemo mumaphika squash ndi zukini, kupatula mutakhala ndi mafuta oposa kawiri.
Konzani marinade: Mu pulogalamu ya zakudya, phatikiza mafuta, maolivi, adyo, zest ndi juzi, parsley, ndi supuni 1 supuni yakuda. Sakanizani kwa mphindi imodzi kapena kuposerapo. Monga momwe mwawonera, sitikuwonjezera mchere wina kwa marinade, monga anchovies ali kale mchere.
Konzani masamba osakaniza mumphika ya casserole kapena mbale yophika. Phimbani ndi zina za marinade ndi kubwereza ndi zina zamasamba ndi marinade mpaka masamba onse agwiritsidwa ntchito. Phimbani ndi refrigerate usiku umodzi musanayambe kutumikira.
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