Uphi usizo lokudla?
Sebenzisa okungenzeka izithelo nemifino yakho evamile, ufunde omusha, ubafake ngokucophelela izitsha ezahlukene, ulalele ukusabela komzimba. Faka ingcweti yakho yobuciko. Kudesnichay ekhishini kulula futhi kulula. Futhi njengoba izithako eziyinhloko kufanele zithathe imifino - zona (kanye nezithelo namajikijolo) ekudleni kwakho kufanele kube okungenani 600-700 ngosuku. Ingabe ucabanga ukuthi kunezakhi eziningi zamavithamini C ezingabangela ukungahambi kahle kwegazi emntwaneni ozayo? Uphutha! Kuyinto eningi e-pepper yesiBulgaria, amazambane, ama-kiwi, isaladi nama-apula. Izaqathi ezibomvu - indlu yokugcina impahla ye-provitamin A. Sizovula imfihlo ebalulekile: Izinto eziwusizo azikwazi ukufana ngaphandle kwamafutha: izinkezo zamafutha zemifino noma ukhilimu omuncu. Ingabe ufuna ukumane ufune ukudlala imifino enomnandi? Ungaziphili lokhu kujabulisa, kodwa usuke wenza njalo ama-saladi kanye nama-dessert okumnandi. Ama-peas aluhlaza (namanye amabhontshisi) - i-champion kokuqukethwe kwe-vitamin B6 ne-folic acid, ngakho-ke kuyadingeka ekuthuthukiseni isimiso sezinzwa somntwana. Okubalulekile ebusika nasehlobo yi-saladi eluhlaza. Iqukethe amavithamini amaningi eqembu B, i-potassium ne-magnesium. Ahluke kakhulu! Okunambithekisayo kanye ne-peppery, emunyu futhi enomnandi, elula futhi ekhukhulayo ... Futhi nganoma yisiphi isikhathi sonyaka - ekuphakameni okudumile. Ehlobo kuyoba nemifino nezithelo ezincane. Futhi manje izitsha zizokwenza imifino emisha, fresh futhi amahlamvu amnandi enempilo, elimnandi futhi elikhanyayo. Kodwa-ke, thenga imikhiqizo ekhiqizwa yendawo: ikhulile ezindlini zokugcina izithombo, iqukethe izinto ezincane eziyingozi, ngoba kuthatha isikhathi eside ukuyihambisa nokuyigcina.
Ngaphandle kokulahlekelwa okungadingekile kokudla
Uyazi ukuthi ibhanana, i-avocado, i-mango akufanele igcinwe esiqandisini? Ngenxa yalokhu kulandelwa, abalahlekelwa ukubonakala kuphela, kodwa futhi nezinto eziwusizo. Kunezimfihlo eziningi ezinjalo. Amazambane, izaqathe, ama-beet kumele agcinwe endaweni epholile. Awu, uma i-balcony ekhonjelwe ibhokisi elikhethekile elivaliwe. Izithelo ezihlanzekile, izingxenye ezinamaphiko zezitshalo ziphuma emkhiqizweni we-hormone ethylene, okuvusa ukuguga okusheshayo kwemifino nezithelo. Ngokuvamile, hlela izithelo nemifino bese ulahla ngisho nakancane ngokushesha. I-ethylene idonswa ngama-apula, ngakho-ke kumele igcinwe ngokwehlukana kuzo zonke ezinye izitoko. Kodwa ngokuqinisekile egumbini elisebenza kahle (uma ligcwele noma limbozwe ngokuqinile, khona-ke usengozini yokulahlekelwa zonke izithelo ngesikhathi esisodwa). Ebucayi kakhulu eklabishi e-ethylene (emhlophe, enemibala, eBrussels), e-broccoli, e-kiwi, e-mango. Ungathandi imithwalo yayo kanye utamatisi, ukhukhamba, amapheya, ubhanana, ama-nectarine, i-avocados. Futhi u-anyanisi, amazambane, ama-paprika kanye nemifino enamagatsha bayesaba. Zama ukupakisha yonke imifino nezithelo ngokwehlukana, emva kokugeza nokumisa. Isaladi eluhlaza ayikwazi ukuma emakhazeni. Uma nje uliphonsa efrijini, "ukushisa" kubonakala emaqabunga. Isaladi efriziwe izoba manzi, iphendulele. Kuzobe kungabikho amavithamini kuwo. Phonsa ngaphandle kokuzisola! Ungathengi izithelo ngezindawo ezimnyama: kukhona izinto ezimbalwa eziwusizo kuzo kunabo bonke. Kodwa ungalingwa ubuhle obuhle bokuvuna. Gxila emvelweni!
Ubuciko bokuxhumanisa ukudla
Okuhle kakhulu imifino kanye nesaladi ngemikhiqizo yamaprotheni - inyama, inhlanzi, amaqanda. Kuyondla, kuyasiza futhi kunikeza amathuba angalinganiselwe okuhlanganisa, okuvumela ukuthi udale izitsha zokunambitheka okudinga kakhulu. Ngalolu hlelo, izinkinga ezine-vitaminisation ngeke neze zibe!
Romaine neParmesan
Ukwakhiwa (for 4 servings): amaqanda amane, i-lettuce yamaRoma, 1 tbsp. i-oyile yamafutha omnqumo, 100 g we-Parmesan ushizi.
Ukulungiselela:
Iqabunga ngalinye le-ulethisi lihlanjululwa ngaphansi kwamanzi agijima futhi lomelelwe. Ukuze ulondoloze amavithamini kungcono ukusiphula izicucu. Hlanganisa amaqanda, unzima-abilisiwe, ngezinhlamvu ezinkulu. Esikhatsini sawo wonke ama-layout: i-lettuce yokuqala, amaqanda, kanye nama-flames e-parmesan. Ekugcineni, konke kwathululwa kanye nemigqa yeoli yamafutha omnqumo.
Kusukela ku-beet nama-apricot omisiwe
2 beet ezincane ezincane, ama-10 ama-pcs. ama-apricot omisiwe, 1 tbsp. i-spoonful sugar, ngomhlaka-1 ngomhlaka. isipuni sebhotela, i-cottage shizi, ukhilimu omuncu noma ukhilimu.
Ukulungiselela:
I-beetroot ehlanziwe kahle efanelwe. Yoma ama-apricot omisiwe bese uwasika emincintweni encane encane. Sishisa ibhotela epanini lokuthosa kanye noshukela epanini lokuthosa. Uma uhlakazeka, ubeke izingcezu ezincane ze-beetroot nama-apricot omisiwe. Ngabona ukuthi ushukela waqala ukuphenduka i-caramel mass? Vala umlilo. Engeza i-cottage shizi, ukhilimu omuncu noma ukhilimu.
Isaladi nge-apula kanye noshizi
200 g ushizi, i-apula eli-1, isigadi lesaladi, i-50 g yama-walnuts, i-1 tbsp. isipuni of ukhilimu omuncu.
Ukulungiselela:
Ushizi no-apula we-sodium ku-grater enkulu, amaqabunga e-ulethisi. Hlanganisa konke kahle bese ungeza ama-walnuts achotshoziwe. Beka endishini yesaladi, futhi ngaphambi kokukhonza, inkathi nge ukhilimu omuncu.
Salads Meat
Inkukhu, inyama yenkomo, i-veal, i-turkey, unogwaja - unokukhetha okucebile. Imifino, imifino kanye nezithelo kuzokusiza ukuthunga ukunambitheka kwenyama futhi kuzovumela ukuba kutholakale ukuhluka okungafani.
With turkey
150 amagremu we-turkey abilisiwe, 1 ikhukhamba, 1 isanqante, 1 tbsp. isipuni samafutha omnqumo, ijusi kalamula, isobho soysi, amantongomane omhlabathi, ushukela we-1, ishukela 1 1/2 upelepele, i-clove ka-garlic. Soso umsila noshukela futhi upheke epanini lokuthosa 2 - 3 imizuzu. Vumela uphole phansi, engeza i-garlic, pepper, ijusi, ibhotela kanye ne-whisk. Imifino nenyama zihlukaniswa zibe yimichilo, amasimu nge-sauce, ufafaze imifino namantongomane.
"Ih ham enotshani"
1 i-chicken fillet, i-avocado 1, i-bunch of salad, ama-egg yolk 2, izipuni ezintathu zamafutha omnqumo, i-1 lemon juice.
Ukulungiselela:
Isihlungi somhluzi noma gazinga. Yolks whisk, wanezela uphonsa wamafutha, uthele ngamanzi kalamula. Amaqabunga e-Lettuce ahlanza izandla zakho zibe yizicucu, efakwa esitsheni, uhhafu amasimu omncuba, mix. Inkukhu yezinkukhu kanye nezinhlamvu ezincane ze-avocado ingeza isaladi. Thela konke okusanhlamvu okusele, gubungula. Khonza endishini yesaladi.
Isi-Thai
1 i-chicken fillet, i-1 grapefruit, i-2 tsp soy sauce, i-isipuni 1 yamafutha we-same, i-juice ne-pulp yesiqingatha se-lemon, i-half red and green pepper, ama-sprigs amabili we-mint ne-coriander, i-dess. isipuni samafutha yemifino.
Ukulungiselela umkhiqizo wokudla:
I-fillet yomhluzi futhi uthathe izicucu ezincane. I-Grapefruit ihlanzekile, qiniseka ukuthi ukhulula amafilimu, uwahlubule. Engeza amaqabunga e-mint, i-cilantro ne-chili eqoshiwe. Ijusi lelamula, i-soy sauce, i-sesame namafutha wemifino, uxubane, usawoti kanye nonyaka ngale nhlanganisela.
«Imifino yemifino»
Ingxenye encane yezinhlanzi ezinamafutha aphansi, 1 tbsp. isipuni sama-peas aluhlaza, amazambane owodwa, isanqante, isithombo sebhitrudi encane, ithisipuni elilodwa lejisi lemon, umhlaka-1. isipuni samafutha yemifino, usawoti.
Ukulungiselela umkhiqizo wokudla:
Ubilise izinhlanzi nemifino emanzini asehlukene ahlukene. Sika konke, ngaphandle kwezinhlanzi, zibe ngamacube amancane. Isikhathi ngasinye semifino eqoshiwe ngamafutha bese ufafaza ijusi kalamula. Beka ucezu lwezinhlanzi ezibilisiwe esitsheni, futhi uzungeze izingxenye zemifino.
Kusukela ku-squid enemifino
I-squid encane, i-1 ikhukhamba eqoshiwe, amazambane ama-1, 1 isanqante, i-1 tbsp. isipuni samafutha omnqumo, usawoti. Izaqathe namazambane umhluzi efomini. Cool, peel, uthathe izicucu ezincane. Ngokufanayo, gaya ikhukhamba enosawoti. Izidumbu ze-squid zipheka kuze kuphekwe futhi zibe yimichilo. Hlanganisa zonke izithako endishini enhle yesaladi. Isikhathi nge-spoonful amafutha omnqumo, aphethwe kalula.
Ukusuka pepper kanye herring
2 izinambuzane: obomvu nokuphuzi, ama-1 herring fillets, 1 tbsp. isipuni samafutha omnqumo, usawoti. Bhaka pepper kuhhavini noma ku-grill. Susa isikhumba. Susa isitshalo kanye nembewu, uthathe iziqephu. Herring - in izingcezu ezincane. Beka pepper epulangwe, ufafaze amafutha omnqumo, bese ufaka izinhlanzi phezulu.