Efere si anụ ezi

Ezi bụ a ọgaranya isi iyi nke vitamin B, karịsịa vitamin B12. Olee ndị bụ ndị a iche, ma anụ ezi na-enyere na usoro nke na-emelite mkpụrụ ndụ na ahụ na atụ na-alụso ịda mbà n'obi, n'ihi na ọdịnaya nke arachidonic acid na selenium. Low cholesterol bụ uru na-obi usoro.

Anụ ezi na-atụ aro na-agụnye ke nri nke lactating inyom, ebe ọ bụ na nke a anụ nwere nnukwu ichekwa protein, mgbe ọ bụ n'ụzọ zuru okè digestible na mma-emetụta ngiri-afọ.

Na njikere nke ihe kacha mkpa - iji mee ka anụ mere nke ọma, dị ka ọ nwere ike ịnwe a dịgasị iche iche nke nje ndị ọzọ. Mgbe nri anụ anụ ezi pụtara na oven, na ọnọdụ okpomọkụ ọchịchị ga-ihe karịrị 75 degrees.

Anụ ezi-steppe

Pound anụ ezi bee n'ime iberibe a ọkpụrụkpụ nke na-erughị a sentimita na abụọ ichughachiazu, grate ose na nnu.

Ọzọkwa, abụọ elu ndu na peeled poteto ụlọ akwụkwọ ji agwụ on a Ntụ grater, tinye ha finely chopped dị iche iche elu, egg, a di na nwunye nke tablespoons ntụ ọka, ndị Efrata na-agwakọta, na nnu, sdabrivayutya ngwa nri ma ọ bụ ose.

Onye ọ bụla mpempe anụ ezi chipped si n'akụkụ abụọ kpuchie a oké oyi akwa nduku uka na-ezite ha na a na-ekpo ọkụ frying pan na akwukwo nri mmanụ. Ighe ruo nwa oge, ruo mgbe onye ahụ nke a mara mma aja aja na abụọ.

The anụ na-ahụ enịm ke a mmiri na efere ma wụsa 200 grams nke ude (mma iji a fatter). Cheese on top jupụta na-eziga ndị na-ama na preheated oven 10 nkeji Ebe ọ bụ na anụ ezi bụ ugbua na poteto, mgbe ahụ, ihe ndozi ị nwere ike ghara esi nri ma na-ejere ya na a ụdị.

Ezi na paprika

A kilo anụ ezi ịkpụ n'ime na-ajụ-sized iberibe, na-etinye na a na-ekpo ọkụ frying pan na ighe ruo mgbe aja aja na elu okpomọkụ. Mgbe etinye anụ na ite, wụsa esi mmiri, tinye nnu na ngwa nri, na-etinye on ajụ okpomọkụ.

A di na nwunye nke mgbịrịgba-ede ede (ọkacha mma acha, otú ahụ efere ga-abụ ihe mara mma) bee n'ime ọkara yiri mgbaaka, na-eziga na a pan na anụ na aghara, tinye a obere ike nke tomato tapawa (200 grams).

Atọ bulbs iri ọkara yiri mgbaaka na ighe na a frying pan eziga a oriri na mmanụ na grate ma ọ bụ agabiga a masher anọ cloves nke garlic. Ozugbo eyịm ighe, atụfu ya na a ite.

All ọnụ ya anyụ 30 nkeji. The okokụre efere bụ ihe kwesịrị ekwesị na-eje ozi na poteto na ihe ndozi na elu.

Anụ ezi. Na ite.

Ntụziaka na-ezubere iche na anọ na ite. Were thawed ezi nrọ na bee n'ime obere cubes.

Kilogram - ọkara nduku sụrụ na bee n'ime cubes nke banyere a sentimita n'obosara.

Ọzọkwa, niile kewara n'ime anọ hà akụkụ site na ọnụ ọgụgụ nke ite na stacked n'ígwé. Mbụ oyi akwa - anụ. Jide n'aka na-nnu na ya ma tinye ọ bụla ngwa nri, ị pụrụ ìgwè "ka anụ".

Abụọ oyi akwa - ụta. Ọ ga-ewe a di na nwunye nke na-ajụ eyịm, chopped bụghị kwa finely.

Atọ oyi akwa - nduku, kwa, nnu na ose.

Fourth oyi akwa - Mayonezi. About 200 grams nke ihendori mix na anọ cloves nke garlic na ngaji evenly iteto na casseroles nduku.

Ikpeazụ ise oyi akwa - nza nke cheese, nke mere na ọ na-kpamkpam kpuchie na Mayonezi.

Ebe preheated oven, pudding ga-kwadebere 40 nkeji - 50.

E nwere na nke a anụ na ọghọm, anụ efere nke anụ ezi na-emepụta dị nnọọ ọdụdụ, otú nutritionists na-adịghị atụ aro iji ha kwa ụbọchị, ma ọ bụ ọ pụrụ nnọọ ịkpata oké ibu. Na ibu oké ibu na-emetụta dum organism, nke na-eduga ná ọrịa dị iche iche. Ma ọzọkwa - uche pụrụ iche na a ga-akwụ ụgwọ iji thermal nhazi na amịkpọ anụ ruo mgbe mere.