Iresiphi yesaladi ye-Pako (paco): I-fiddlehead fern emnandi futhi enempilo
Pako isaladi (paco) ingenye yemifino ye-fern abantu basePhilippines abathanda ukuyidla.
Le mifino (fiddlehead fern, igama lesayensi i-Athyrium esculentum) ivame ukudliwa njengesaladi njenge Isaladi yezithelo zasePhilippines noma njengesitsha eseceleni ku-viand eyinhloko.
Ngaphandle kokunambitheka kwayo okuhlukile, i-pako yaziwa kakhulu njengenempilo kubantu basePhilippines!
Kodwa-ke, abantu abazi ngempela ukuthi iyini inani lokudla okunempilo noma izinzuzo zale mifino. Ngakho-ke nazi ezinye zezinzuzo zomsoco zamaqabunga e-pako!
Njengemifino, amaqabunga e-paco anothe nge-fiber, okuwukudla okunempilo ngokuphelele kwabantu abalahlekelwa isisindo. I-fiber ithatha isikhathi ukugaya, okwenza abantu bazizwe besuthi futhi balahlekelwe ukulangazelela ukudla.
Ilungele futhi abantu abanezinkinga zenhliziyo nesifo sikashukela.
Ngakho kungani ungazami iresiphi yethu yesaladi eqabulayo?
Bheka incwadi yethu entsha yokupheka
Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.
Yizame mahhala nge-Kindle Unlimited:
Funda mahhalaKulokhu okuthunyelwe sizomboza:
Indlela yokwenza i-pako saladi ekhaya
Iresiphi yesaladi yePako (paco)
Izithako
- 4 izinkomishi u-Pako uhamba
- 2 utamatisi sliced
- 1 anyanisi obomvu sliced
- 1 iqanda elinosawoti sliced
sigqoka
- 2 tbsp uviniga
- ¼ i-tsp usawoti
- ¼ i-tsp upelepele
- ½ i-tsp ushukela
Imiyalelo
- Hlanganisa izithako zokugqoka esitsheni esincane.
- Hlanganisa kahle bese ubeka eceleni.
- Geza bese uphotha amaqabunga e-pako.
- Hlanganisa i-pako, izingcezu zikatamatisi, nezingcezu zika-anyanisi endishini futhi uhlanganise kahle.
- Fafaza ngokugqoka nokuphonsa.
- Phezulu ngezilayi zeqanda ezinosawoti.
- Khonza.
Bheka le vidiyo ka-Simpleng Putahe PH ukuze ubone indlela yokwenza isaladi ye-pako:
Lapho ungathola khona i-pako entsha
E-Philippines, i-pako ithengiswa ezimakethe eziningi zasendaweni nezitolo ezinkulu. Emazweni aseNtshonalanga nokho, kungase kube nzima ukukuthola.
Ungabheka ingxenye yase-Asia yezitolo ezinkulu zasendaweni, noma ungazama ukuyifuna emakethe yendawo yase-Asia.
Amaqabunga e-Pako angaba nzima ukuwathola, kodwa kufanelekile ukuwabheka.
Amathiphu okupheka
Uma ucosha i-pako, qiniseka ukuthi amaqabunga awabuni. Kufanele zibe luhlaza ngokumnyama, zicwebe, futhi zibukeke zintsha.
Uma i-pako iqinile, ungayifaka emanzini abilayo umzuzu owodwa noma emibili ukuze uyithambisa.
Njengoba i-pako idliwa iluhlaza, idinga ukuhlanzwa kahle. Konke okudingeka ukwenze ukulungisa i-fern ukuyigeza ngaphansi kwamanzi abandayo ukuze ususe noma yikuphi ukungcola, futhi uvumele amaqabunga e-pako acwiliswe emanzini abandayo eqhwa ukuze uqinisekise ukuthi konke ukungcola kuyasuswa.
Yomisa ngethawula lephepha noma ithawula lasekhishini elihlanzekile.
Ukushintsha nokuhlukahluka
I-Pako ngokuvamile ihlanganiswe noviniga, u-garlic, no-anyanisi. Kodwa zizwe ukhululekile ukuzama amanye ama-flavour.
Zama ukwengeza i-ginger egayiwe, upelepele we-chili, noma ukukhama kwejusi ye-lime ekugqokeni. Uma ufuna ukugqoka kwakho kube mnandi kakhulu, ngincoma ukuthi wengeze i-splash yejusi kalamula.
Ukuze uthole ubumnandi obuncane, zama ukufaka ithisipuni yoju; kuhamba kahle impela nokubamuncu kukaviniga.
Uma ufuna ukugqoka okunokhilimu, engeza imayonnaise noma iyogathi.
Uma ungenayo amaqanda anosawoti esandleni, ungasebenzisa amaqanda abilisiwe avamile esikhundleni.
Ungakwazi futhi ukushintsha imifino kule recipe (hhayi i-pako noma kunjalo) futhi usebenzise noma yini onayo. Ikhukhamba, iklabishi, isithombo, nezaqathi konke kungaba kuhle kule saladi!
Uma ufuna okokuhlobisa, ushizi we-feta crumbled uzongeza ukunambitheka okumnandi.
Ungadla kanjani futhi uphake
Lokhu kungenye yezinto ezilula kakhulu Izitsha zasePhilippines ukukhonza!
Isaladi ingadliwa njengoba injalo noma ihanjiswe nelayisi. Ingasetshenziswa futhi njengesitsha esiseceleni senyama eyosiwe noma inhlanzi.
Lesi sidlo sihle njenge-appetizer noma i-side dish ngoba siyaqabula, simnandi, futhi sinempilo!
Uma ufuna ukudla okulula, lokhu isidlo esilungele wena. Uma unikeza lesi sidlo ngephathi noma i-potluck, ungakwazi kabili iresiphi ukuze uqiniseke ukuthi kukhona okwanele kuwo wonke umuntu.
Le saladi isetshenziswa kangcono emakhazeni noma ekamelweni lokushisa.
Ungagcina kanjani
Le saladi ijatshulelwa kangcono isanda kufakwa ngenkathi amaqabunga engabuni. Kodwa-ke, uma wenza inqwaba yesaladi ye-fern, ungayigcina efrijini kuze kube yizinsuku ezingu-2.
Ukugcina, faka isaladi esitsheni esimboziwe noma usibophe ngokuqinile nge-plastic wrap.
Uma usulungele ukulidla, khipha isaladi efrijini futhi ulivumele lifike ekamelweni lokushisa ngaphambi kokuliphakela.
Utamatisi angase ashiye kancane uketshezi, ngakho isaladi ingaba yi-soggy.
Izinzuzo zezempilo
Akungabazeki ukuthi lokhu kungenye yezindlela zokupheka zesaladi ezinempilo kakhulu ngenxa yokuqukethwe okunomsoco okuphezulu kwe-fiddlehead fern. Igcwele amavithamini namaminerali!
Nazi eziyinhloko ongazithola lapho udla isaladi ye-fern.
Calcium
Enye yamaminerali aphezulu e-pako yi-calcium. Iwusizo emathanjeni nasemazinyweni ethu, futhi ngokuvamile siyithola ngokuphuza ubisi.
Ngenxa yalokhu, abantu abaningi (ikakhulukazi abadala) bathi i-pako isiza abantu abasha ukuthi bakhule babe bade. Ayikukhuthazi ukukhula, kodwa kunalokho, isiza ukusekela ngokunikeza i-calcium emathanjeni akhulayo.
I-calcium nayo iwusizo ekusebenzeni kahle kwenhliziyo, izinzwa, imisipha, nezinye izinhlelo zomzimba.
Kumuntu ohlushwa i-premenstrual syndrome (PMS) nomfutho wegazi ophakeme, ukuntuleka kwe-calcium kwandisa inkinga. Ngakho i-fern edliwayo (i-pako) ingaba usizo olukhulu!
Abacwaningi babonisa ukuthi le mifino yendabuko iwumthombo omuhle we-calcium. Kungakho ukunikezwa okwanele kwalokhu kudla ekudleni kwakho kungasiza ekudambiseni izinkinga ezihlobene ne-calcium.
phosphorus
Iminerali yesibili ku-pako yi-phosphorus, eyenza u-1% wesisindo somzimba wethu sonke. Le mineral isiza imizimba yethu ukushisa ama-carbohydrate namafutha abe amandla.
Kuyasiza futhi ukudala amaprotheni okukhula kanye nokulungiswa kwamaseli nezicubu. Ngakho-ke i-pako kuthiwa isiza ukusheshisa ukuphola kwezilonda.
Ingase futhi inikele ngenani eligculisayo ekuphakanyisweni kwansuku zonke kwe-phosphorus.
Iron
Iminerali yesithathu ebalulekile ku-pako iyinsimbi.
I-ayoni ibalulekile ekusabalaliseni i-oxygen emzimbeni ngegazi lethu futhi ifake amangqamuzana ethu ukuze enze imisebenzi yawo. Kuyasiza futhi kubantu abalulama futhi ababuthakathaka ngenxa yokushoda kwe-ayoni.
Ukusetshenziswa kwezithelo ezikhethwe ngokucophelela, imifino, namakhambi (njenge-pako) kungakusiza ukuthi ubuyele ekuphileni okuvamile futhi uxazulule ukuntula insimbi ngaphandle kokudinga ukuthenga amaphilisi ensimbi abizayo.
I-Thiamine (i-Vitamin B)
Isaladi i-Pako nayo inothile nge-thiamine, eyaziwa kakhulu ngokuthi uvithamini B. I-Vitamin B ibaluleke kakhulu ekwenzeni lula ukusebenza kahle kwesimiso sethu sezinzwa.
Le vithamini encibilika emanzini isiza futhi ukuphula ama-carbohydrate abe ushukela olula.
Njengoba i-pako ihlukaniswa njengemifino enamaqabunga aluhlaza, lolu hlobo lwe-fern lusiza ekudambiseni ukuntula okwaziwayo kukavithamini B.
Vitamin A
Lona uvithamini osiza ukugcina amehlo enempilo, nesikhumba, kanye nesimiso sokuphefumula. Ngakho-ke ukufaka i-pako njengengxenye yokudla kwakho kungathuthukisa impilo yakho yonke.
Izitsha ezifanayo
Ziningi izindlela zokupheka zamasaladi zesi-Filipino ongazama ngazo ngaphandle kwalesi, njengesaladi likamango notamatisi.
Kodwa-ke, ungaphinda uzame ukulungisa i-pako ngezindlela ezimbalwa ezihlukile.
Isibonelo, ungaba ne-pako ene-steam. Lena indlela enempilo yokujabulela ama-fiddleheads ngoba ngeke udinge ukusebenzisa noma yimaphi amafutha.
Ukuze wenze lokhu, vele ugeze i-pako bese uyibeka ku-steamer. Mboza bese uvumela ukuba kubiliswe imizuzu emi-3 kuya kwemi-5 noma kuze kuphekwe.
Ungakwazi futhi u-sauté pako uma ufuna isidlo se-heartier. Ukuze wenze lokhu, vele ushise amafutha athile epanini bese usakaza u-garlic kuze kube nsundu. Engeza i-pako bese upheka imizuzu emi-3 ukuya kwemi-5.
Noma ungapheka i-pako nge-sauteed garlic kanye no-anyanisi, bese wengeza ubisi lukakhukhunathi. Lena indlela emnandi nenokhilimu yokujabulela i-pako njengesitsha esiseceleni.
Imibuzo Evame Ukubuzwa
Ingabe iphako lingadliwa liluhlaza?
Yebo, i-pako ingadliwa iluhlaza. Ivame ukusetshenziswa kumasaladi futhi inokuthungwa okuqinile.
Kodwa-ke, i-pako kufanele igezwe noma icwiliswe emanzini ukuze kukhishwe noma yibuphi ubuthi obungaba khona ngaphambi kokuyidla iluhlaza.
Ingabe i-pako ilungele abesifazane abakhulelwe?
Yebo, i-pako ilungele abesifazane abakhulelwe. Le mifino inothile nge-calcium nensimbi, okuyizinto zombili ezibalulekile kwabesifazane abakhulelwe.
I-Pako futhi iwumthombo omuhle we-folic acid, ebalulekile ekuthuthukisweni kweshubhu lemizwa yengane.
Ingabe i-pako ingadliwa abanesifo sikashukela?
Yebo, i-pako ingadliwa abanesifo sikashukela. Lesi sitshalo sinama-carbohydrate nama-kilojoule aphansi, okwenza kube ukukhetha okuhle kwabanesifo sikashukela.
I-Pako iphinde ibe umthombo omuhle we-fiber, engasiza abanesifo sikashukela balawule amazinga kashukela egazini.
Injani isaladi ye-pako enambitheka?
Isaladi ye-Pako inokunambitheka okumuncu nokunosawoti kancane. I-texture i-crunchy, futhi ukunambitheka kuyaqabula.
Uyidla kanjani i-blanch?
I-Blanching pako yinqubo elula. Vele ugeze i-pako bese uyibeka emanzini abilayo imizuzu emi-3 ukuya kwemi-5.
Susa i-pako emanzini bese uyibeka emanzini abandayo eqhwa ukuze umise inqubo yokupheka. Khipha i-pako, bese isilungele ukusetshenziswa kumaresiphi akho!
Iba nesaladi ye-pako eqabulayo
I-Pako isaladi iyisitsha esiqabulayo nesinempilo. Le recipe ye-Filipino ilungele ukudla okulula noma njenge-side dish.
Uzomangala ukuthi lesi sitshalo esinamaqabunga esingavamile simnandi kangakanani uma siqhathaniswa neminye imifino yesaladi. Inhlanganisela yeqanda elinosawoti, utamatisi, no-anyanisi kanye nesoso esekwe kuviniga kwenza le saladi iqabuleke kakhulu!
Ngakho-ke uma ufuna okuthile okusha ongakuzama, nikeza isaladi ye-pako isithombe!
I-Salamat po.
Futhi funda: Iresiphi yesaladi yenkukhu ye-macaroni (isitayela sasePhilippines)
Ukuze uthole okwengeziwe mayelana nesaladi ye-pako, funda lesi sihloko.
Bheka incwadi yethu entsha yokupheka
Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.
Yizame mahhala nge-Kindle Unlimited:
Funda mahhala
UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.