7 isi uru ọka (na Ezi ntụziaka)

Ndinaya

• 4. Ọkụkọ na ofe ọka

Ọka bụ ụdị ọka ọ cereụ veryụ dị ọtụtụ nwere ọtụtụ uru ahụike dịka ichebe anya gị, ebe ọ bara ọgaranya na antioxidants lutein na zeaxanthin, ma mekwaa ahụ ike nke eriri afọ, n'ihi oke eriri ya, ọkachasị anaghị edozi.

Enwere ike iri mkpụrụ ọka a n'ụzọ dị iche iche, ma tinye ya na salads na ofe, na mgbakwunye na iji ya mee achịcha, achịcha, hominy ma ọ bụ mush, dịka ọmụmaatụ.

Efrata:

• 2 nnukwu tomato (500 g);
• 1 ube oyibo;
• 1/2 nke oka drained;
• 1/2 yabasị na ibe;
• 30 g ọcha chiiz bee n'ime cubes.

Maka vinaigrette:

• 2 tablespoons nke mmanụ oliv;
• 1 ngaji mmanya;
• 2 mmiri mmiri;
• 1/2 ngaji nke mọstad;
• 1 1/2 ngaji nnu;
• Mpekere nke ose.

Nkwadebe mode:

Saa ma bee tomato n'ime cubes, ọkacha mma na-enweghị mkpụrụ, ma mee otu ihe ahụ na ube oyibo. Tinye tomato, yabasị, cheese, ube oyibo na ọka n'ime akpa. Ghichaa ihe niile ruo mgbe enwere ngwakọta edo wee tinye ya na salad.

4. Ọkụkọ na ofe ọka

Efrata:

• 1 / ọkụkọ na-enweghị akpụkpọ anụ na-egbutu iberibe;
• 2 lita mmiri;
• Ntị nke ọka 2 bee n'ime mpekere;
• 1 iko ugu diced;
• 1 iko karọt diced;
• 1 iko poteto diced;
• 2 sprigs nke chopped coriander;
• 1/4 nke ose na-acha odo odo;
• 1 ohia nke chives;
• 1/2 nnukwu eyịm bee na ọkara;
• 2 teaspoon mmanụ oliv;
• A na-egbutu yabasị 1/2 n'ime square na 2 cloves nke galiki gweriri;
• Nnu na ose nụrụ ụtọ.

Nkwadebe mode:

Tinye mmanu n'ime nnukwu ite iji gbanye yabasị na ebe a na-akụ galik na galik. Ekem tinye mmiri, ọkụkọ, chives, yabasị bee na ọkara, ose, Mpekere ọka, nnu na ose nụrụ ụtọ.

Weta na obụpde ruo mgbe ọka na ọkụkọ dị nro ma tinyezie akwụkwọ nri niile ma wepụ ose na chives. Mgbe ihe oriri niile dị nro, gbakwunye coriander chopped. Ọ dị mkpa iji nwayọọ nwayọọ wepụ ụfụfụ na-etolite na broth.