Okuqukethwe
Yiziphi izinto ezimnandi ongazipheka ngesidlo sakusihlwa? Lo mbuzo uvame ukuba yikhanda kithi. Kodwa awudingi nje ukunquma ukuthi yini ozoyiphakela abathandekayo bakho, kodwa futhi ukufeza ngokushesha izinhlelo zakho. Ngakho-ke kufanele sikhumbule izindlela zokupheka ezifakazelwe futhi sithuthukise ngemikhiqizo esesiqandisini. Namuhla sizogcwalisa i-piggy bank yakho ye-Culinary futhi sikutshele ukuthi ungalungisa kanjani isidlo sakusihlwa esilula, esisheshayo, esiphundu ngaphandle kokuzihlupha kakhulu.
Inkukhu ngombala wothingo
Izinkukhu zamabele ezinemifino zilungele ukupheka isidlo sasebusuku nsuku zonke. Lesi sidlo silinganiswe kahle kuma-protein, amafutha nama-carbohydrate. Ngaphezu kwalokho, ithatha kalula futhi inika umzimba wonke umsoco odingekayo ngesikhathi sokulala. Ungangeza isitsha eseceleni ngesimo selayisi elibilisiwe lapha. Futhi kulabo abalandela lesi sibalo, kungcono ukusishintsha ngelayisi elinsundu noma lasendle.
Izithako:
- inkukhu webele - 4 PC.
- pepper yaseBulgaria yemibala ehlukene - ama-3 ama-PC.
- anyanisi - amakhanda amabili amakhulu
- ukhilimu omuncu-120 g
- lwesinaphi se-dijon - 3 tsp.
- i-soy sauce - 3 tbsp.
- ugarlic-2-3 clove
- i-paprika ebomvu, i-turmeric-0.5 tsp.
- usawoti, upelepele omnyama - ukunambitha
Sigeza futhi somise amabele enkukhu, senze ukusikwa okuncane, sifake izingcezu zikagalikhi. Gcoba inyama ngosawoti nezinongo. Hlanganisa ukhilimu omuncu, lwesinaphi, isosi yesoya esitsheni, bese ugcoba amabele kuzo zonke izinhlangothi bese ushiya ukuhamba olwandle.
Ngalesi sikhathi, sisusa amabhokisi anezimbewu kanye nokwahlukanisa kusuka kupelepele, sinquma uginindela onamanzi waba izingcezu ezinkulu. Sihluba ama-bulb kusuka kukhokho, siwasike abe amasongo ayingxenye. Sifaka amabele ngendlela ene-foil, siwamboze ngemifino, sivale imiphetho yocwecwe, sibhake konke kuhhavini imizuzu engama-30-35 ku-180 ° C. Imizuzu engu-5 ngaphambi kokuphela, sivula ucwecwe bese sipheka inyama ngemifino ngaphansi kwe-grill.
Isaladi ngendlela yase-Asia
Isaladi ngenyama kanye nemifino emisha e-crispy ku-teriyaki sauce is iresiphi efanelekile yedina esheshayo nelula ezokwenza ukuthi imenyu yansuku zonke ibe nesidina nge-flavour yase-Asia ekhanyayo. Mane ukhumbule, lesi isidlo esiphundu, ngakho-ke lungisa ubukhali ngokuqonda kwakho. Uma ufisa, ungangeza noma iyiphi enye imifino lapha.
Izithako:
- inyama yenkomo - 400 g
- ikhukhamba elisha - ama-3 ama-PC.
- anyanisi - 1 pc.
- isanqante - 1 pc.
- iklabishi elibomvu-150 g
- teriyaki sauce - 2 tbsp.
- uviniga wewayini - 1 tsp.
- ushukela-0.5 tsp.
- usawoti, upelepele omnyama - ukunambitha
- uwoyela wemifino - 3 tbsp. l.
- sesame - 1 tsp.
Sisika amakhukhamba sibe yimichilo emide emincane, sinqume iklabishi, futhi siqathe izaqathe ku-grater yezinqathe zaseKorea. Sihlanganisa yonke imifino, sifafaze ushukela, inkathi ngeviniga. Sikhama igalikhi lapha ngokucindezela, sihlanganise konke kahle bese sikushiya ukuze uhambe ngomkhumbi.
Sisika inyama yenkomo ibe yimichilo emide emincane, u-anyanisi waba izindandatho ezihhafu. Zithose ndawonye epanini lokuthosa elinendawo ephansi kuze kube nsundu ngegolide. Thela usoso we-teriyaki bese ume emlilweni ngomunye umzuzu. Sihlanganisa inyama nemifino eqoshiwe esitsheni sesaladi. Ngaphambi kokuphaka, fafaza ingxenye ngayinye yesaladi ngezimbewu zesame.
Izipho zasolwandle kwalasha wama-noodle
Yini engingayidla ngedina uma ngifuna ukuthatha ikhefu enyameni? Ama-noodle anezinhlanzi zasolwandle azoba yindlela enhle kakhulu. Ungathatha i-spaghetti ejwayelekile, kepha ngama-soba noodle kuzoba usizo kakhulu. Lezi zinhlayiya ezithandwayo zaseJapan zicebile ngama-carbohydrate ahamba kancane, agcwele kahle futhi agaywe kahle. Imfucumfucu nezimbaza ziyiprotheni elikhanyayo eligcwele ngendlela yalo emsulwa. Futhi ngenxa yemifino ehlanganisiwe, uzothola ingxenye enomusa yamavithamini.
Izithako:
- ama-soba noodle-400 g
- imfanzi - 250 g
- izimbaza - ama-10-12 ama-PC.
- anyanisi - ama-2 ama-PC.
- isanqante enkulu - 1 pc.
- uphizi oluhlaza-150 g
- u-anyanisi oluhlaza-3-4 izimpaphe
- ugarlic-2-3 clove
- impande ye-ginger - 1 cm
- i-soy sauce - 2 tbsp. l.
- usawoti, ushukela - ukunambitha
- uwoyela we-sesame-2-3 tbsp. l.
Okokuqala, sibeka i-soba ukupheka. Ama-noodle alungiswa ngokushesha okukhulu, kungabi ngaphezu kwemizuzu engu-5-7. Ngalesi sikhathi, sizoba nesikhathi sokulungiselela konke okunye. Sishisa ipani lokuthosa ngamafutha, izimpande ze-ginger ezigayiwe, u-garlic ochotshoziwe namacube anyanisi amasekhondi angama-30-40. Bese uthele izaqathe ngotshani ne-passeruem kuze kube yilapho ithamba. Okulandelayo, sibeka imfanzi ehlutshiwe, izimbaza nophizi oluhlaza. Zithose ngokushisa okulingene, uvuselele njalo, imizuzu engu-2-3. Ekupheleni, engeza ama-noodle, inkathi nge-soy sauce ngosawoti noshukela, yima emlilweni ngomunye umzuzu. Amanothi abilayo amnandi azonikeza isidlo u-anyanisi oluhlaza.
Inkabi ekufakeni ubhontshisi
Uma unembiza kabhontshisi osemathinini esitokweni, umbuzo wokuthi ungapheka kanjani isidlo esilula ngeke uvele. Faka inyama ebomvu ebomvu nemifino emisha - uzothola isitsha esinenhliziyo enhle, esinamaprotheni amaningi kulabo abalambile kakhulu. Uma ufuna inguqulo yokudla elula, thatha i-chicken fillet noma i-turkey.
Izithako:
- inyama yenkomo - 500 g
- ubhontshisi omhlophe okheniwe-400 g
- utamatisi omusha omusha - ama-2 ama-PC.
- utamatisi unama - 2 tbsp. l.
- anyanisi - 1 pc.
- uwoyela wemifino - 3 tbsp. l.
- ugarlic-3-4 clove
- u-anyanisi oluhlaza - izingongolo ezi-2
- usawoti, upelepele omnyama, i-paprika - ukunambitha
Shisisa ipani lokuthosa ngamafutha bese uthosa u-anyanisi nogalikhi kuze kube sobala. Sisika inyama yenkomo ibe yizicucu, siyisakaze kumuntu odlulayo, uyithose kuzo zonke izinhlangothi imizuzu engu-5-7. Bese ufaka utamatisi ohlutshiwe notamatisi unama. Letha yonke into emathunjini, wehlise ilangabi ube mncane bese ubila ngaphansi kwesembozo ekushiseni okuphansi isigamu sehora.
Ekugcineni, uthele ubhontshisi, faka usawoti nezinongo ukunambitha, uhlanganise kahle. Siyaqhubeka nokupheka ngemodi efanayo eminye imizuzu eyi-10. Fafaza isitsha ngo-anyanisi oluhlaza, gcizelela ngaphansi kwesembozo imizuzu engu-5 - futhi ungakunika etafuleni.
Ukudla kwakusihlwa namaNtaliyane
Kuthiwani ngeresiphi yasehlobo yedina lesitayela sase-Italy? I-pasta enemifino kanye ne-pesto sauce yilokho okudingayo. Kuyaphawuleka ukuthi amaNtaliyane ayakujabulela ukuyidla njalo futhi angabi ngcono nhlobo. Imfihlo yonke ukuthi i-pasta yenziwa ngokhula lwe-durum, ngakho-ke ilusizo kakhulu kune-pasta ejwayelekile kithi. Futhi nge-pesto sauce enhle, ithola ukunambitheka okuhlukile kwe-Italy.
Izithako:
- i-fettuccine - 600 g
- ulamula - ¼ ama-pcs.
- usawoti, pepper, oregano, basil - ukunambitha
I-Pesto sauce:
- i-basil entsha eluhlaza - 100 g
- iparmesan-100 g
- uphayini amantongomane-120 g
- amafutha omnqumo-100 ml
- igalikhi - ama-clove amane
Okokuqala udinga ukulungisa usoso ukuze ube nesikhathi sokwenza. Sicindezela ugalikhi ngohlangothi oluyisicaba lommese. Sidabula amaqabunga e-basil emahlumela. Sifaka konke esitsheni se-blender, uthele amantongomane ephayini, phehla ngokucophelela kuze kube ukufana okufanayo. Grate i-parmesan kwi-grater enhle, engeza ku-sauce ngamafutha omnqumo, uphinde uyishaye.
Sipheka i-fettuccine emanzini anosawoti kuze kube yi-al dente bese sikhipha ngokuphelele amanzi asepanini. Fafaza i-pasta nejusi kalamula, engeza i-pesto sauce, usawoti nezinongo ezinamakha, uhlanganise konke kahle. Khonza le pasta ngokushesha, ehlotshiswe ngamahafu katamatisi we-cherry.
Izinhlanzi ezimhlophe, amaparele abomvu
Izinhlanzi ezimhlophe ezibhakiwe ezinemifino zenzelwe isidlo esilula, esinenhliziyo enhle - odokotela nezazi zokudla okunomsoco bathi lokhu. Kunamaprotheni amaningi agayeka kalula kuwo, kunamafutha ambalwa, futhi awekho nhlobo ama-carbohydrate. Izinto ezisebenzayo eziqukethwe yizinhlanzi ezinjalo zisheshisa imetabolism futhi zinomthelela wokutholisa isimiso sezinzwa. Yini enye oyidingayo ekupheleni kosuku olumatasa?
Izithako:
- umucu omhlophe wezinhlanzi-800 g
- igalikhi - ama-clove amane
- utamatisi obomvu nephuzi we-cherry - ama-8-10 ama-PC.
- amafutha omnqumo - 3 tbsp.
- i-thyme eyomile - amahlumela ama-4
- ulamula - 1 pc.
- usawoti, upelepele omhlophe - ukunambitha
Silahla intambo yenhlanzi, siyayigeza, siyomise ngamathawula wephepha bese siyisika ibe izingxenye. Bakuthinte ngosawoti nopelepele omhlophe, khama ugarlic ngaphezulu, uthele amafutha omnqumo phezu kwabo. Faka i-fillet esitsheni sokubhaka esigcotshisiwe, faka ama-thyme sprigs ngaphezulu. Sibhoboza utamatisi we-cherry ngemfoloko, sinqume ulamula ezingxenyeni ezi-4, simboze inhlanzi ngazo.
Mboza ngokukhululekile isikhunta nge-foil, sikufake kuhhavini osushisa kuqala we-180 ° C cishe imizuzu engama-20-25, bese ususa ucwecwe bese upheka eminye imizuzu eyi-10. Ukuhlobisa ngezinhlanzi ezimhlophe, ungaphaka amazambane abhakiwe noma isaladi yemifino emisha.
Izinzuzo ziyizigaxa
Ekugcineni, sizolungisa isidlo sokuqala esimnandi kakhulu - isaladi ene-quinoa ne-avocado. Mayelana nokugcinwa kwamaprotheni, i-quinoa ingaphambi kwawo wonke okusanhlamvu okwaziwayo. Ngesikhathi esifanayo, ithathwa ngumzimba kalula futhi ngokugcwele. Ngokwakhiwa kwama-amino acid, lokhu okusanhlamvu kuseduze nobisi, futhi ngokuya ngezinqolobane ze-phosphorus kungancintisana nezinhlanzi. Ukunambitheka kwequinoa kufana nelayisi elingalungisiwe, futhi lihamba kahle nenyama nemifino.
Izithako:
- inkukhu yebele-600 g
- i-quinoa - 400 g
- ukwatapheya - ama-2 ama-PC.
- i-orange - 1 pc.
- iparsley - amahlumela ama-4-5
- amafutha omnqumo - 2-3 tbsp. l.
- ijusi kalamula - 2 tsp.
- usawoti, upelepele omnyama, i-curry, i-paprika - ukunambitha
Sifaka i-quinoa ukuze sipheke emanzini anosawoti aze athambe. Ngalesi sikhathi, sinquma isigaxa senkukhu sibe izingcezu ezincane, sifafaze usawoti nezinongo, gazinga kuze kube nsundu ngegolide emafutheni. I-pearl ye-avocado ehlutshiwe inqunywa ngamacube. Susa ama-peel kanye namafilimu amhlophe ku-orange, uthathe izingcezu ezinkulu.
Hlanganisa i-quinoa ebilisiwe, izingcezu zezinkukhu, i-orange ne-avocado esitsheni sesaladi. Faka iparsley eqoshiwe, usawoti kanye nopelepele ukunambitha, inkathi nejusi kalamula, uhlanganise kahle. Isaladi elinjalo elikhangayo likhonzwa kangcono lifudumele.
Siyethemba ukuthi manje kuzoba lula kuwe ukunquma ukuthi uzophekelani ukudla kwakusihlwa. Thola izindlela zokupheka ezingaphezulu ngezithombe ezikulesi sihloko kuwebhusayithi yethu. Lapha siqoqe imibono eminingi ethokozisayo evela kubafundi bethu yokuthi ungondla kanjani wonke umndeni simnandi, sanelise futhi sisheshe. Futhi uvame ukuphekelani ukudla kwakusihlwa? Ingabe unazo izindlela zokupheka ozithandayo ovame ukuzisebenzisa? Yabelana ngamaqhinga okupheka nezitsha ezifakazelwe kumazwana.