I-Pasta eneenqanawa ezincinci. Umbono ogqityiweyo wokuba ibhakawa kunye ne-pasta ukusuka kumgubo wengqolowa i-caloric kwaye iyonakalisa loo mfanekiso ayiyiyo yonke into. Ukuba usebenzisa i-macaroni kwiintlobo zengqolowa eziqinileyo kunye nesonka sengqolowa esipheleleyo, kunye nesibalo siya kulungiswa, kwaye awuyi kulala. Izondlo zichaza ukuba kwi-pasta ukusuka kwiintlobo ezinzima zengqolowa akukho mafutha. Zineeprotheyini ezininzi zemifuno, kunye ne-carbohydrate ziphuka ngokukhawuleza kwaye zingagcini kwiindawo ezingxaki. E-Italy, umzekelo, kukho umyalelo okhethekileyo obangela ukuba umenzi angaphambukisi umthengi kwaye athatyathele ngokufanelekileyo imveliso yakhe. Ngoko ke, zonke ii-macaroni ezingekho kwiintlobo zengqolowa ezinzima zibizwa ngokuthi "i-pasta".
Izithako:- Spaghetti 400 g
- I-tuna yamathanga 1 inako
- ImiNquma ngeThambo 100 g
- I-Parsley entsha entsha 0.5
- Iigali 3 izidumba
- Ijusi yetamatato 400 ml
- I-Pepper emnyama mhlaba 0.5 tsp.
- Ityuwa 0.5 tsp.
- Ioli yeoliyi 3 tbsp. l.
- Inyathelo 1 Kulo kutya, thabatha: i-spaghetti, ityhunti enqiniweyo, iolives, i-parsley, i-garlic, ioli yeoli.
- Inyathelo 2 Khawucwebe igarlic.
- Inyathelo lesi-3 Kwi-pan yokutshisa i-frying pan kongeza ioli kunye ne-garry gazinga kuyo kuze kube yinto ebomvu yegolide.
- Inyathelo 4 Ukukrazula umbane kwisitya seTyhuna uze uyifake epanini yokupanda. Hamba intlanzi ngefoloko. Fry ityhuna ngemizuzu emihlanu, ivuselela rhoqo.
- Inyathelo lesi-5 Yongeza ijusi yetamatato okanye ithathe indawo kunye neetamatato ezintsha.
- Inyathelo 6 Hlanganisa iphepusi yomhlaba omnyama, gubungela uze udilize imizuzu eyi-15.
- Inyathelo 7 Hlanganisa imifino.
- Isinyathelo 8 Yongeza kwi-tomato sauce.
- Inyathelo 9 Ukuba uthetha iminqumo ngomatye - ungawacoca ngeglasi elincinane, enezantsi. Ukususela ekudakaleni okukhulu kwiziko - umnquma uvula kwaye ilitye lisuswa kalula.
- Inyathelo 10 Ngoku wongeza iiolivesti kwi-tomato sauce, ixesha lonyaka ngeetyuwa uze udibanise. I-Stew yemizuzu engama-5 ngaphezulu, susa ekutshiseni kwaye vumela umsila ume.
- Inyathelo 11 Bilisa i-spaghetti. Macaroni kwiintlobo ezinzima zengqolowa zipheka malunga nemizuzu eyi-8-10. Emva koko uthele amanzi kuwo, kwiingxenye, faka i-spaghetti kwiiplate kunye phezulu kunye ne-tomato sauce kunye ne-tuna. Ukukhonza kushushu.