Kunezindlela eziningi zokupheka, othile uthanda izitsha eziningi zezinongo, othile uthanda ukudla okuthosiwe. Bambalwa abantu abazi ukuthi iziphi umzimba emzimbeni zinendlela yokulungisa izitsha ezahlukene. Sidinga ukunakekelwa ukuthi ukudla akusiyo nje okumnandi, kodwa kunempilo.
Kunezimfihlo eziningana mayelana nokuthi ungalungisa kanjani, ukuze ungalimazi impilo yakho
- Bhaka inyama kuhhavini, ngaphambi kokuyihlanganisa ngesikhumba,
- Uma othile engathandi ukubhaka inyama, ungakwazi ukupheka nemifino,
- Kungcono ukusebenzisa izinongo zemithi, njenge-dill, thyme, basil,
- Kungcono ukupheka imifino yombhangqwana.
Kungani ukupheka kuyasiza kumbhangqwana? Ngalendlela, zonke izakhi ezitholakala kwimikhiqizo zigcinwa. Ngesikhathi esifanayo, imifino igcina umbala wayo wemvelo, futhi inyama ihlala isemanzini. Izinzuzo zokuhamba:
- okuqukethwe okunamafutha aphansi,
- ukugaya kalula kwemikhiqizo,
- ukulahleka okuncane kwezakhi zomzimba,
- Ukunciphisa okusheshayo kwemikhiqizo yokudla.
Abantu abakhathalelayo ngesibalo sabo, abafuna ukunciphisa ingozi ye-atherosclerosis kanye nokuthuthukiswa kwesifo sikashukela, kufanele bashintshe indlela abayilungiselela ngayo ukudla, bese beyifaka ngokushukela.
Okokuqala, balahle umbono onjalo wokuthi balungiselela ukudla kwabaningi bezitshalo nezitshalo. Izitsha azimi futhi zisha. Ukupheka ku-boiler kabili ungaba nama-porridges, ama-puddings, ama-dessert, ama-omelets, imifino. Izinkukhu nezinhlanzi zitholwa ngokukhethekile, njengoba zithatha ama-flavour amaningi avela ezinuncweni kanye nemifino abalungiselele kuyo.
Okwesibili, ukudla kombhangqwana kuyasiza futhi kujabulise. Imikhiqizo ayinawo oxhumana naye oketshezi, ngakho-ke iqukethe izinto eziwusizo futhi ihlale isemanzini. Imifino uma ibilisa isilahlekelwa ngu-70% we-vitamin C, ngenkathi iphekwe ukuqhuma kuphela-40%. Azidingi amafutha, okuqukethwe kwe-caloric kwezitsha akunciphisi. Ku-boiler kabili, akukho lutho oluzoshisa, ngeke lume, ngeke lubaleke. Ngisho noma ukhohlwa ukuvala i-cooker yokupheka, akukho lutho oluzokwenzeka, lapho wonke amanzi ekhuphukile noma isikhathi sesethi sesiphelile, lo mshini uzishintsha ngokuzenzakalelayo.
Uma kungekho isikhala esanele ekhishini, ungathenga isisindo se-multi-level, mpo. Udinga ukwazi ukuthi kufanele ulungiselele isikhathi eside, udinga ukusibeka ebhasikisini elisezingeni elingaphansi, futhi ngokushesha - ungene ebhasikisini elingenhla. Ukudla okunomsoco, inyama kanye nenhlanzi kufanele kufakwe ebhasikisini elingezansi, umswakama ungadonsa kubo.
I-steamer ingasetshenziselwa izinjongo zokudla. Ungakwazi ukufudumala ngokushesha ukudla, ungaphazamisa ukudla, ungakwazi ukuncelisa amabhodlela wezingane. Izitsha eziphekwe ku-boiler kabili ziyasiza kakhulu emzimbeni kunokupheka kuhhavini ye-microwave. I-steamer kulula ukuyihlanza, ukudla okuphekwe, akunamatheli ezindongeni zamabhasikidi ezithambile kuze kube phansi.
Izigaxa eziqoshiwe
Izithako: 4 wezipuni ubisi, 80 amagremu isinkwa kakolweni, 300 amagremu of veal.
I-sauce: amathisipuni ama-2 we-fatty cream noma ibhotela, ama-gramu angu-320 omhluzi, ijamu lemon, ama-2 amathisipuni kafulawa wekolweni, ama-gramu angu-320 omhluzi, pepper kanye nosawoti ukunambitha.
Ukulungiselela. Kusuka entanyeni, kusukela enyameni yesi-scapula, ama-scraps alula kanye nezicucu, silungiselela ubuningi be-cutlet. Sizokwenzela ama-cutlets noma ama-bits ngaphandle kokunkwa. Beka imikhiqizo epanini, u-oiled, engeza umhluzi omncane bese uvumele uhlale imizuzu engu-15 noma engu-20. Sizokhipha ama-cutlets, futhi kusuka kufulawa omisiwe nomhluzi, lapho bavunyelwe khona, sizobe silungisa umsila omhlophe. Gcwalisa ngosawoti, ijusi lemon, ibhotela. Uma ufisa, ku-sauce sengeza amakhowe akilisiwe abilisiwe, ngokukhonza ama-gramu angu-10. Lapho ukhonza ama-cutlets nge-sauce. Sisebenzela iBrussels noma i-cauliflower, ubhontshisi, ama-peas aluhlaza, i-rice porridge, noma sikhonza ngokuhlobisa imifino.
Isaladi nama-porcini amakhowe kanye nenkomo
Izithako: ukhukhamba oqoshiwe, ama-200 amagremu enkomo, u-anyanisi angu-8, izipuni eziyi-6 zamafutha omifino, ama-10 amakhophu, usawoti wemifino ukunambitha.
Ukulungiselela. Sinquma inyama yenkomo ibe yimicucu encane futhi siyibeke engxenyeni yokuqala yomqhubi. Amakhowe aphekwe epanini elingaphandle, umhluzi ovela kumakhowe uhlihliwe, futhi ngeke siwuthulule. Amakhukhamba ashisayo, amakhowe amhlophe abilisiwe, anyanisi anqunywa. Ukhukhamba no-anyanisi bahlangene, engeza izipuni ezingu-4 zekhukhamba marinade kanye ne-1 isipuni samafutha yemifino, uhlanganise futhi ushiye ihora elilodwa.
Engeza ikhukhamba kanye anyanisi oqoshiwe, amakhowe nama-2 wezipuni we-mushroom umhluzi, inyama kanye namafutha omhlaza asele. Ake sikufake bese sibeka elinye ihora esiqandisini. Ngaphambi kokukhonza, beka isilayidi esitsheni, ufafaze i-dill ne-parsley.
Isaladi nge-ananas and shrimps
Izithako: 150 amagremu ezinhlanzi, ½ i-pineapple, isipuni esingu-1 se-coconut chips, isipuni 1 se-curry, ama-tablespoons amabili e-cognac, ama-250 amagremu ama-vegetable, i-2 tablespoons yobisi, i-½ ijusi lemonti, i-zest okugayiwe nejusi ½ i-orange, 150 amagremu elayisi, umsila omnyama, usawoti ukunambitha.
Ukulungiselela. Ama-shrimp kanye nelayisi ziphekwe emanzini anosawoti. I-Ananas ihlanjululwa, sinciphisa umgogodla, inyama igawulwa ngamabhubhu amancane. Sizokwazi ukudoba izikhupha nge-zest kanye nejusi le-orange, sizofaka ikhasi eliphansi lomhlabathi, i-curry powder, ubisi, ijusi lemon, ngaphandle kokuyeka ukushaya. Esikhathini esiyinqwaba esiphumelelayo, sethula izipuni ezimbili ze-cognac namafutha yemifino. Sizobeka ilayisi elibilisiwe, ama-cubes angama-phaphaples nama-shrimp ehlutshiwe esitsheni sesaladi. Gcwalisa isaladi nge-sauce bese ushiya isigamu sehora, makungene. Ngaphambi kokuba sikhonze, sizofafaza isaladi esenziwe ngomumo, ama-chips amakhokheni, agwetshwe epanini elomile lokudoba.
I-Cold appetizer yengulube
Izithako: 1,5 kg yengulube, ama-gram angu-70 amafutha, amaqanda amabili, ama-clove amane e-garlic, 1 isanqante, usawoti ukunambitha.
Ukulungiselela. Amaqanda ubilisa kanzima, epholile, ehlanzekile futhi enhle kakhulu. Ingulube sidlule izikhathi ezimbili ngokusebenzisa i-grinder yenyama nge grate enhle. On gauze wet, ubeke ingulube forcemeat nge ungqimba mayelana 2 amentimitha ubukhulu. Emanzini omhlabathi, sizobola ngokulinganayo siqede izaqathe, u-garlic, amafutha namaqanda. Siwugoqa umqulu we-gauze, uwubophe ngentambo eqinile, uwubeke ebhasikisini lompheme bese upheka imizuzu engu-55. Umqulu ohlangene uhlile ngaphansi komshini wezindaba, sizowukhulula kusuka ku-gauze nolayini. Sisebenzela ngezincezu ezincane ezicucwe.
UHamu neqanda
Izithako: ama-gramu ayi-15, amaqanda ama-3, 300 amagremu omhluzi, ama-gramu angu-10 ewayini elimhlophe, ama-gramu ama-5 ama-leeks, ama-gramu ama-50 we-ngulube amafutha, usawoti ukunambitha.
Ukulungiselela. Amaqanda vzobem futhi athululelwe ezitsha zokumelana nokushisa. Siphonsa amahhashi namahlombe kahle. Ama-anyanisi ahlanganiswe namaqanda kanye nosawoti. Ake uthele umhluzi, iwayini elimhlophe libe yingxube bese uhlanganise kahle. Phonsa ingxube ngamafutha we-ingulube bese ufaka isitimela emlilweni omncane imizuzu engu-15. Sithatha ingxube ku-steamer, sibeka i-ham bese siyifaka esikebheni, siyayibeka etafuleni.
I-potato isaladi nama-oranges, i-mint kanye ne-asparagus
Izithako: 550 amagremu amazambane ahlanzekile, agqoka, ama-gramu angu-200 we-asparagus, ama-3 noma 4 ama-sprigs amancane, 1/2 we-orange peel.
Ukulungiselela. Beka amazambane abasha esitokisini esinama-orange kanye nama-sprigs amabili we-mint. Ukupheka imizuzu emihlanu noma emi-10 kuze kube yilapho usulungile. Engeza isilimo se-asparagus, hlanganisa ne-1 isipuni esinqunyiwe sokugcoba, pepper, ukugqoka nosawoti.
Inhlanzi nge-citrus kanye ne-garlic sauce esithombeni
Izithako ze-4 servings: izingcezu ezine zezinhlanzi zezinhlanzi, ½ i-parsley, 1.5 amathisipuni ama-soy sauce, isipuni esingu-1 samafutha omnqumo, isipuni 1 samajikidi, izipuni ezimbili ze-orange, izinhloko ezintathu zikagalikhi, pepper kanye nosawoti ukunambitha. .
Ukulungiselela. I-garlic echotshoziwe futhi ixubene namalamula kalamula ne-orange, pepper, usawoti, i-soy sauce, amafutha omnqumo. Etafuleni, sidiliza izikwele ezingu-4 ze-foil, faka emaphethelweni. Ephakathi kwesikwele ngasinye sabeka ucezu lweflett. Sixuba ama-marinade bese sibeka ku-spoon enhlanzi. Phezulu ngeparsley ngayinye eqoshiwe. Sipakisha ngesikhumba, ukuze amanzi angakwazi ukungena. Sizothululela ama-1.5 izindebe zamanzi esitsheni sangaphakathi noma emathonjeni. Faka isitokisi se-steam ne-pan noma isitsha. Beka inhlanzi ehlanganiswe ku-foil kuyo.
Ukumboza bese upheka imizuzu engu-20 noma engu-25, kuze kube yilapho inhlanzi iqala ukuhlukana namathambo, lokhu, imizuzu engu-20 emva kokupheka, vula isilwane bese uhlola ukulungela kwayo. Lapho inhlanzi isilungile, yibeke emaceleni. Khulisa isikhumba bese ubeka izinhlanzi. Masinyane sikhonza etafuleni.
Inhlanzi nge imayonnaise
Izithako ze-5 servings zithatha: ama-gramu angu-400 ezinhlanzi (i-hake, i-catfish, i-cod nabanye), 200 amagremu we-imayonnaise. Futhi futhi amagremu ama-anyanisi angu-400, amagremu angama-400 amaqathe, imifino, i-pepper, usawoti.
Ukulungiselela. Izinhlanzi ezilungiselelwe zigacekile, upelepele, usawoti bese uhamba imizuzu engu-10 noma engu-15 emgodini wezitshalo. Engeza amanzi kwezinye izinhlanzi bese upheka ku-steamer imizuzu engu-20. U-anyanisi oqoshiwe oqoshiwe nge-anyanisi nama-izaqathe esiwabekayo ngisho nasezinhlakeni ezinhlanzi, usawoti omncane, ugcwalise imayonnaise bese upheka imizuzu engu-20. Sisebenza endishini lapho kuphekwe khona inhlanzi, ifafazwe ngamakhambi aqoshiwe.
I-Lasagna
Izithako ze-4 servings: amaqanda amathathu, 1 ingilazi yefulawa koroyi, ama-250 amagremu esipinashi, ama-gram angu-80 ebhotela, ama-gramu ayi-100 eshizi, i-1 noma 2 anyanisi, 250 ml umhluzi. 600 amagremu ezinkukhu, 2 utamatisi, usawoti, pepper ukunambitha.
Ukulungiselela. Sizothatha futhi siphuze isipinashi. Sizothululela ufulawa etafuleni ngesigodla, senze umbhoshongo kuwo bese ubeka isipinashi puree kuwo. Ake sengeze usawoti. I-egg, uxoke inhlama uphinde uphume, izendlalelo ezinjengama-noodle. Masimise kancane, sinqunywe sibe yimitha engu-1 cm ubude no-10 cm ubude. Pheka umshini wabo wesibindi ngamaminithi angu-15 noma angu-20.
I-chicken fillet yinqetu ibe yizicucu ezincane kanye gazinga. Faka u-anyanisi oqoshiwe, uma ubunwetshiwe, engeza utamatisi nofulawa nosawoti. Ngalokho-ke asithulule umhluzi nesobho ngesikhathi inyama ithambile. I-sauce akufanele ibe yinkimbinkimbi. Inyama ayikwazi ukususwa kuyo. Amapuleti aphelile ngamafutha, agqoke ipuleti, afafaze ushizi ogayiwe kanye nomnyama omnyama. I-Sauce yakhonza ngokwehlukana.
Iklabishi eqoshiwe ne-tomato sauce
Izithako 4 ama-servings: i-1 isipuni samafutha omnqumo, ama-anyanisi ama-shallots ama-300, amagremu ama-300 we-utamatisi, ama-250 amagremu we-sausage, amaqabunga ama-4 eklabishi oluhlaza, i-clove yegalikhi, i-pepper emnyama nosawoti.
Sizogeza amaqabunga eklabishi. Beka egangeni eliphansi, faka utamatisi esiteji esiphakeme se-steamer. Ukupheka imizuzu engu-10. Vumela utamatisi kanye neklabishi kushiya ukupholile. Sizobolaza amaqabunga eklabishi bese siwafaka ngokugxila kwesikhonkwane, faka imvilophu. Beka etsheni eliphansi bese upheka imizuzu engamashumi amabili nambili. With utamatisi, thina ikhasi futhi ikhasi. Sifaka amafutha emphethini, ugarlic ochotshoziwe, engeza shallot bese ugoqa. Engeza utamatisi, inkathi futhi gazinga phezu kokushisa okuphansi imizuzu engu-10. Sisebenzela iklabishi ehlongoziwe nge-tomato sauce etafuleni.
Inkukhu eyi-Zrazy
Izithako: 120 amagremu enkukhu, ama-ayisi amaqanda amhlophe, ama-gramu angu-10 ebhotela, ama-gramu angu-15 elayisi.
Inkukhu inyama izikhathi ezingu-2 esidlula i-grinder yenyama kanye nengxenye ye-rice. Sizophoqa ngezandla ezimanzi, sizohlukanisa sibe yizingxenye ezimbili, futhi sizobe sinikeza ingxenye ngayinye uhlobo lwe-pancake. Beka iphariji elayisi esele phakathi kwe-pancake, esiyifaka neprotheyini eqoshiwe, sizojoyina emaphethelweni, sihlanganise ngesimo sephayi bese siyiyisa emotweni kuze kube sekugcineni. Sisebenza etafuleni ngamafutha.
I-appetizer yaseMexico
Izithako ze-2 servings: ama-gramu ama-50 we-ham, ama-gramu angu-50 enyama, ama-gramu angu-30 e-anyanisi, ama-5 ml weviniga, i-10 ml yamafutha yemifino, ama-gramu ayi-3 e-parsley, ama-gramu angu-50 we-pepper eqoshiwe, usawoti.
Ukulungiselela. Sipheka inyama esitokisini ngamaminithi angu-20 noma angu-25. Fakela kahle inyama nenyama, uhlanganise no-anyanisi oqoshiwe, pepper, imifino ka-parsley. Sihlanganisa amafutha neviniga, inkathi ngosawoti kanye nopelepele, gcwalisa le ngxube ne-ulethisi bese uxuba kahle.
Vareniki uvilapha kusuka amazambane
Izithako ze-4 servings: amagremu angama-300 we-cottage shizi, izipuni ezimbili zebhotela, isipuni esingu-1 se-isitashi, izipuni ezimbili zefulawa, amaqanda amabili, amazambane amane, usawoti.
Ukulungiselela. Sizokhipha amazambane, uwafake esitokisini bese upheka imizuzu engu-8 noma engu-12. I-Cottage ushizi exutshwe namazambane bese uhlutshwa. Sifaka izikhupha zamaqanda, umhlabathi nebhotela, amaprotheni ahlanjululwe, isitashi, ufulawa, usawoti kanye nesikhumba. Kusukela ku-vasreniki oyimpumputhe oyimpumputhe eholayo, uyibeke esitokisini, upheke imizuzu emihlanu noma engu-8. Ngokugeleza kwebhotela elicibilikile kuya etafuleni.
I-pudding yesiNgisi ye-Chocolate
Izithako: ama-gramu angama-60 kafulawa, i-½ isipuni se-soda, izipuni ezimbili zama-almonds agayiwe, isipuni esingu-1 se-cognac, amaqanda amabili, ama-gramu angu-50 webhotela. Ama-125cated breadcrumbs, ubisi lwe-1/8, ama-gramu angu-60 ushukela, i-1 noma 2 wezipuni ukhilimu, ama-tablespoons amathathu e-cocoa.
Ukulungiselela. I-cocoa mix with breadcrumbs, engeza ukhilimu noma ubisi, cwilisa imizuzu engu-10. Amafutha ahlanganiswe noshukela kanye ne-razredem kahle, engeza i-soda, ufulawa, i-yolk, bese u-cognac, ama-almond nama-breadcrumbs. Ngokuhlukile, sizoqeda amaprotheni noshukela bese uwafaka enhlama. Inhlama elungiselelwe ifakwe esikhunjini, i-oiled, futhi ibeke ihora eli-1 kwisithamela. Ifomu elishisayo sisebenzela nge-vanilla sauce.
Manje siyazi ukuthi singalungisa kanjani izitsha ezimbalwa zezimfihlo kanye zokupheka. Sithemba ukuthi ujabulela lezi zokupheka ukudla okunomsoco nokuphephile. Bon appetit!