Integuro z’imfungurwa zibereye zijanye n’amagara meza

Gerageza iyi nteguro y’agasalade kabereye gatangaje karimwo ingaburo ishemeye kandi kajanye n’amagara meza. (Uravye uko kameze, ntawoshoka avuga ko ari inteko, kuko ivyukuri si uguteka, ariko rero, emwe, ni integuro y’imfungurwa zishemeye da.)

Imfungurwa yitwa « Salade 5A » ku musi

Ako gasalade kuzuyemwo ibigiize ingaburo (nutriments) gakoresha imboga icumi zidasa, hanyuma igice cose gitangwa ku ngaburo imwe imwe yose kingana n’udukombe (tasses) dutanu tw’imboga!

Ibikoreshwa mu gutegura iyo salade

• Udukombe (tasses) 4 twa epinari mbisi (frais)
• Udukombe 4 twa laitue romaine
• Udukombe 2 twa poivron vert (zikataguye, canke izitukura, izisa n’umuhondo canke izisa n’umucungwa uhishiye)
• Udukombe 2 tw’icamwa ca tomate (ivuye mu murima)
• Agakombe 1 ka brocoli (icagaguye)
• Agakombe 1 ka chou-fleur (icagaguye)
• Agakombe 1 k’umwungu usa n’umuhondo (courge jaune) (ukataguye)
• Agakombe 1 ka concombre (ikataguye)
• Udukombe 2 tw’ikaroti (ziseye)
• Agakombe 1 k’utwungu dutoduto (courgettes) (ducagaguye)

Ni ukubigenza gute ?

Oza neza izo mboga zose uce uzivanga neza mu combo (bol) kimwe kinini. Shira muri izo mfungurwa z’utubara twinshi aka vinaigrette katarimwo ibinure canke karimwo ibinure bike cane, ako woba ushimye kose, vyova kuri wewe. Nta kindi ! Imfungurwa zo mu gitondo ngizo, vyagira wihereze!

(Aho vyaabuwe (Source): Centers for Disease Control, 5 A Day for Better Health Program)

Ugali / Nsima, ishu (chou frisé) / colza irimwo amagi avunguye (œufs brouillés)

Ishu na colza ni imfungurwa zibereye, ziryoshe kandi zirimwo akanovera k’uturungo turimwo agapiripiri koroshe. Bisanzwe bigaburanwa na Ugali/Nsima, n’amagi atetse avunguye (œufs brouillés).

Ibikoresho

• Udukombe (tasses) 2 tw’ifu y’ibigori
• Udukombe (tasses) 4 tw’ishu zisa n’urwatsi rutoto zicagaguye
• Ibitunguru 2 binini binini (bicagaguye)
• Itomate 2 nto nto (zicagaguye)
• Amagi abiri manini manini
• Utuvuta dukeyi tw’ibihobe (tournesol)
• Akunyu gakeyi (pincée de sel) (Si ngombwa, kuwubishatse)

Ni ukubigenza gute

Fata inkono/isafuriya iteka irimwo ibikombe (tasses) 3 vy’amazi uyishire ku ziko. Reka ishuhe, hanyuma ushiremwo ya fu y’ibigori, duke duke. Vanga uvarure ucumbe, usubire, kandi usubire, gushika aho uronka agatsima koroshe. Munsi mu ntebe y’inkono naho hasigaye hasize agafu k’ibigori gasa n’inzahabu (ubukoko). Kura inkono ku ziko, ushire imfungurwa kw’isahani.

Shira igitunguru gicagaguye mw’isorori iri ukwayo, ushiremwo utuvuta dukeyi dukoreshwa mu guteka ; reka ivyo bitunguru bishe neza, hanyuma uce wongeramwo amashu akataguye. Shiramwo akunyu gakeyi ukurikije urugero rukuryohera. Pfundikira isorori urekere ku ziko mu gihe c’iminota nk’itanu.

Shira muyindi sorori ibitunguru bikataguye, wongeremwo amavuta akoreshwa mu guteka. Ivyo bitunguru bimaze gusha neza, ongeramwo ya matomate akataguye n’akunyu gakeyi ukurikije urugero rwawe kugira ngo ubiryoshe, hanyuma uce upfundikira isorori, ureke itomate zishe neza zinamire. Ongeramwo rya rigi wamenye ugakoroga neza, uvange n’ibindi uriko urateka, hanyuma uvange uvarure gushika aho usanga bihiye kandi bivanze neza.

Shira ku meza bigishushe neza hanyuma mwihereze mwiyumviririze mwebwe nyene.