"Isilwane sigcwele, umuntu udla, umuntu ohlakaniphile uyazi ukuthi angadla kanjani," kusho isazi sefilosofi saseFrance uBrilla-Savarin. Futhi kunzima ukungavumelani naye, ngoba lokho esikudlayo kuxhomeke esimweni sethu sengqondo, impilo kanye nokubukhali kwengqondo yethu. Isazi sezinzwa zezinzwa uDavid Perlmutter safunda ubuhlobo obuphakathi kwempilo yengqondo nokudla okunomsoco iminyaka eminingi futhi safinyelela esiphelweni sokuthi ukudla okunempilo kuyisibopho somqondo omuhle kanye namakhono aphezulu okuqonda.
Ngokusekelwe ocwaningweni lwakhe, wabhala incwadi ethi "Ukudla nobuchopho" - le ncwadi kulabo abangathanda ukuphila impilo ende, esebenzayo, egcwele. Ukuqoqwa kwemikhandlu yokudla okunomsoco kuyindawo yokugcina yokupheka izitsha eziphilile. Ziwusizo kunoma yimuphi owesifazane wanamuhla, njengoba zidinga isikhathi esincane, masinyane agcwalise futhi enze kahle. Zama ukuqala nalezi zokupheka okumnandi.
Ukudla kwasekuseni
I-Frittata ene-zucchini, ushizi wezimbuzi kanye noshizi we-gruyere
Amaqanda - enye yemikhiqizo ehlukahlukene kakhulu, esebenzise kokubili ngokuzimela futhi njengesithako sezitsha ezihlukahlukene. Lungiselela u-fritata kalula, kuyilapho kungaba yindlela enhle kakhulu yokwelapha inkampani enkulu. Kunezinketho eziningi ze-frittate, ngoba ezinye izinyosi nemifino kungenziwa esikhundleni sabanye. Nakhu okunye kokuhluka kwalesi sidlo.
Izithako (ezine-servings):
- 3 tbsp. l. amafutha omnqumo
- 1 anyanisi
- ½ tsp. usawoti
- ½ tsp. pepper
- 450 amagremu amaqabunga esipinashi
- Amaqanda ama-9 amakhulu
- 1 tbsp. l. amanzi
- 90 g wetizi zezimbuzi
- Umnkantsha ongu-1
- 1/3 inkomishi ushizi ogayiwe
Ukulungiselela:
Shisa 1 tbsp. l. ibhotela emanzini okushisa okumelana nokushisa, engeza anyanisi oqoshiwe, usawoti kanye nopelepele. Fry over heat medium for 3-4 imizuzu, evuselela ngezikhathi ezithile kuze anyanisi icacile. Engeza isipinashi oqoshiwe, i-zucchini, amanzi bese upheka, uvuselela, imizuzu engu-1-2. Bese ushaya amaqanda, ufafaze i-crumbled cheese kanye ne-gruyer.
Pheka ingxube imizuzu engu-1-2 kuze kufike emaphethelweni. Bese ubeka epanini lokubhaka kuhhavini, uphefumulelwe ku-200 ° C, bese ubhaka uze ulungele imizuzu 10-12. Khonza ushisayo.
Ukudla
Isaladi ngamakhambi kanye nokugqoka ibhalsamu
Lesi isaladi singasetshenziswa njengendlela yokuhlobisa eklasini eliyinhloko, futhi ngokwehlukana, njengendlela yokudla ukudla kwasemini noma isidlo sakusihlwa, ikakhulukazi uma ufaka amaprotheni amancane (isibonelo, izingcezu zenkukhu, inhlanzi noma i-steak).
Izithako (ezi-6 servings):
- 4 izinkomishi inhlanganisela amaqabunga e-ulethisi
- 1 inkomishi yeparsley
- ½ inkomishi anyanisi oqoshiwe
- ½ inkomishi yenhlanganisela yamakhambi amasha (i-watercress, imbewu yesinaphi, i-coriander, umhlonyane, isinkwa, isinhlamvu)
- 50 g walnuts
Ama-refill 200 ml:
- 60 ml weviniga ebhalsamu
- 2-3 clove kagalikhi
- ½ ama-shallot ama
- 1 tbsp. l. I-Dijon lwesinaphi
- 1 tbsp. l. rosemary eyomile noma entsha
- 1 lemon
- 1 tsp. usawoti
- 1 tsp. pepper
- 100 g wamafutha omnqumo
Ukulungiselela:
Hlanganisa i-lettuce eqoshiwe, i-chives namakhambi, engeza amantongomane. Ukuze ugcwalise, shaya anyanisi oqoshiwe negalikhi uviniga, isinaphi, ijusi lemon, i-rosemary, usawoti kanye nopelepele. Kwengeza kancane amafutha kulo mxube kuze kuvele ummulsion. Engeza isigamu sokugqoka esaladi, ukuxuba nokukhonza. Gcina i-refueling esiqandisini.
Umswakama ovela ekholifulawa
Zama ukulungisa lokhu isidlo njengengxenye ehle kakhulu yemikhiqizo eline-starch - amazambane, ilayisi noma umzala womdabu. Endleleni yokupheka, ungangezela ama-olive aqotshiwe noma ingxenye yesigcawu se-parmesan enogwetshiwe ku-ukholifulawa-lokhu kuzonikeza isidlo iphunga elimnandi.Izithako (ezi-2 servings):
- Inhloko eyodwa ye-ukholifulawa
- 2 tbsp. l. amafutha omnqumo
- 2 clove kagalikhi
- ¼ indebe ethosiwe emisedari amantongomane
- ½ i-parsley
Ukulungiselela:
Hlukanisa ikhanda zibe yi-inflorescences, ugeze futhi ugaye ku-processor yokudla kuze kube usayizi wezinhlamvu ezincane. (Ungafaka ikhanda elihlanjulisiwe ku-grater enkulu, ushiye isitshalo kuphela.) Faka u-garlic oqoshiwe, amantongomane kanye ne-parsley epanini elikhulu lokuthosa ngamafutha omnqumo ngaphambi kokushisa. Engeza iklabishi bese uyisimangalisa, uvuselele, kuze kube yilapho ikhuphuka
Inkukhu ene-lemon sauce
Kusukela enkukhu, njengoba uyazi, ungakwazi ukupheka izitsha eziningi ezahlukene. Iresiphi elula ehlongozwayo ifaneleka kwasemini noma isidlo sakusihlwa.
Izithako (ezi-6 servings):
- Izinkukhu ezingu-6 zenkukhu ngaphandle kwesikhumba
- 1 tbsp. l. amaqabunga ama-rosemary amasha
- 2 clove kagalikhi
- I-shallot engu-1
- 1 lemon
- 110 g wamafutha omnqumo
Ukulungiselela:
Lungisa ama-marinade: hlangisa i-rosemary enezinyosi ne-shallots, u-garlic oqoshiwe, engeza i-zest nejusi lemon. Hlanganisa konke ngamafutha omnqumo, u-whisking kancane. Beka amabele enkukhu esitsheni sokubhaka ukuze afinyelele emgqeni owodwa. Thela i-marinade, eduze nesiqandisini amahora amabili noma ubusuku bonke. Hlangisa ihhavini ku-175 ° C. Amabele ase-marinated aqoshiwe adluliselwa ebhokisini lokubhaka bese ubhaka cishe imizuzu engu-25, kuze kuphekwe. Sisebenzela ngesitsha esivele semifino esitsheni noma isaladi.
Dinner
Inhlanzi ebhaka e-chardonnay
Yini engaba lula kunokubhaka izinhlanzi zakho ozithandayo, wanezela kuso isiphuzo esinomsoco ocebile! Kule recipe ehlongozwayo, i-sauce ilungiselelwe i-saumon, kodwa ibuye ifanelana kahle nezinhlanzi ezimhlophe. Kungakhathaliseki ukuthi yikuphi, zama ukukhetha kuphela inhlanzi epholile ebanjwe echibini lemvelo.
Izithako (ezine-servings):
- Izibopho ze-salmon ezine (ngesikhumba)
- 110 g wamafutha yemifino eqinile (ubhontshisi noma i-cocoa ibhotela)
- 240 ml chardonnay
- 2-3 tbsp. l. I-Dijon lwesinaphi
- 3 tbsp. l. i-capers
- 1 lemon
- 2 tsp. dill
Ukulungiselela:
Ukuze uthole le sauce, uncibilikise ibhotela epanini ngomlilo ophansi, engeza i-chardonnay, lwesinaphi, i-capers ehlanziwe nejusi kalamula. Phela imizuzu engama-5 ukushisa utshwala, engeza i-dill eqoshiwe. Beka inhlanzi ebhodini leshidi lokubhaka phansi. Thela i-sauce bese ubhake imizuzu engu-20 kuhhavini, uphefumulelwe ku-220 ° C. Izinhlanzi ezilungele ukukhonza ngokushesha, ukudlala izinyosi ngobhontshisi obuhlaza kanye nokugqoka i-garlic.
Futhi for dessert
I-truffle ye-chocolate
I-truffles eyenziwe ekhaya yiphatheke kahle kakhulu, engakulungele ukufika kwezivakashi. Ikhwalithi engaphezulu kakhulu, i-truffles iyomnandi nakakhulu. Futhi ungesabi ukuzama amakha, ukuguqula kuye ngokuya kwemizwa yakho.
Izithako zama-truffle angu-30-40:
- ½ inkomishi eqoshiwe
- 1 tsp. ukunambitheka (i-almond, i-orange, i-vanilla noma ukunambitheka kwe-nut wood)
- 225 g of ushokoledi omuncu (okuqukethwe okungenani ka-70%)
- Ubhontshisi bama-cocoa noma amantongomane achotshoziwe
Ukulungiselela:
Esitokisini esincane, ulethe ukhilimu emathunjini amancane. Engeza ukunambitheka. Esikhathini esitsheni esisodwa, chofoza ushokoledi, uthele ngekhilimu elishisayo bese uvumela ingxube kuqala ukuyenza ibe yinto efana nayo, bese ubanda phansi ekamelweni lokushisa. Ngemuva kwalokho, faka efrijini amahora amabili.
Ngesipuni sesipuni esiqongelela ingxube, masinyane gxilisa amabhola ngobubanzi buka-2.5 cm ububanzi. Beka ebhodini lokubhaka elihlanganiswe ngesikhumba, bese usishiya ubusuku bonke efrijini. Ekuseni, gcoba amabhola e-cocoa powder noma amantongomane. Emathonjeni alindile, ama-truffle akhiwe ngomumo angagcinwa esiqandisini ngesonto.
Futhi manje uhlu lwezinto ezisebenzayo ezivuselela ubuchopho
I-DHA. I-Dokosahexaenoic acid i-omega-3 fatty acid ebalulekile yomzimba. Ingcebo yangempela ekwazi ukuvikela ukucindezeleka, ukuphazamiseka kobuchopho obuhlukahlukene, ukulahlekelwa ikhono lokunakekelwa nokugxila. I-DHA itholakala ezinhlanzi, ikakhulukazi ku-saumon, nakwe-microalgae kanye nama-molluscs olwandle.
I-Turmeric. Ukuphumula, okunciphisa ingozi yokuthuthukisa izifo zobuchopho. Akusizi ngalutho ukuthi sekusetshenziselwa izinkulungwane eziningana emithi yamaNdiya kanye namaShayina. I-Curcumin isiza umzimba ukuthi uvelise ama-antioxidants ngobuningi. Ngalo, ungakwazi ukugcizelela ukucindezelwa kweziguli ezinesifo sofuba, ukuthuthukisa imfucumfucu yegazi nokunciphisa ushukela wegazi.
I-Resveratrol. Into ewusizo efihliwe izitshalo ezithile. Siyabonga kuye uzobukeka kangcono futhi uzizwe uncane. I-Resveratrol iyakwazi ukulwa nezicubu, ukuvuvukala nezinguquko ezihlobene neminyaka ebuchosheni, ukusiza inhliziyo, ukucindezela ukuthuthukiswa kwama-fat cells. Itholakala kuma-blueberries, amagilebhisi abomvu, iwayini ne-peanuts.
Ama-probiotics. Imikhiqizo equkethe la ma-microorganisms izokuthuthukisa ukusebenza kobuchopho, iqinise ukuvikeleka kwengculazi, ukunciphisa amazinga okucindezeleka nokusiza ukucindezela ukucindezeleka. Ama-probiotics athuthukisa ukugaya, futhi futhi akhuthaze ukuthuthwa kwe-dopamine ne-serotonin, okudingekayo ngobuchopho bethu.
Amafutha kakhukhunathi. Ikhuthaza ukulahlekelwa isisindo futhi iqinisa isimiso somzimba. Isiza ukuphatha izifo ezingenayo i-neurodegenerative futhi ulwe nokuvuvukala. Phuza itasipuni eyodwa ngosuku noma engeza ukudla ukuze ubuchopho busebenze ngokugcwele.
I-Alpha-lipoic acid. I-antioxidant esiza amangqamuzana obuchopho, avuselele isibindi, anciphise inani lika-glucose egazini, evuselela ukushintshaniswa kwe-cholesterol futhi anciphise umphumela wezinto ezinobuthi emzimbeni. I-Alpha-lipoic acid ikhiqizwa ngumzimba, kodwa ingasetshenziswa ngaphezu kwalokho ngendlela yamathebulethi.
I-Vitamin D. Akugcini nje ukugqugquzela ukumuncwa kwe-calcium, kodwa futhi ivikela ubuchopho emiphumeleni yama-radicals yamahhala futhi inciphise ingozi yezifo. Elinezinhlanzi ezinamafutha, ama-algae, amanye amakhowe ehlathi (isibonelo, kuma-chanterelles), imvubelo.
Yiba nempilo futhi uphumelele, udle kahle!
Izithombe ezisuka ezincwadini zendlu yokushicilela "Mann, Ivanov noFerber" (enikezwe indlu yokushicilela).