Ukugcoba imifino nezithelo (i-barbecue) kungenye yezindlela eziwusizo kakhulu zokucubungula ukudla okushisayo. Kungani kudingekile ukufaka izinga lokushisa eliphezulu ezithelweni nasemifino? Phela, kubonakala sengathi kakade “babuza emlonyeni”? Iqiniso liwukuthi ukwelashwa kokushisa kwemikhiqizo kwenza ukudla kwezitshalo kuphephe: kubhubhisa amagciwane e-pathogenic, kubhubhisa izibulala-zinambuzane kanye nama-nitrate, ama-preservatives, njll. Futhi kugayeka kalula, kufakwe, kufakwe amaketanga e-molecular afana nenqubo yokugaya esiswini somuntu - futhi ngaleyo ndlela yonga amandla asetshenziswa umzimba wokugaya nokushisa (ukudla kanye) nomzimba - lokhu kubaluleke kakhulu ngenkathi ebandayo. Ngaphezu kwalokho, namuhla izithelo nemifino eminingi ayikhuliswanga nje kuphela, ezimweni ezibamba ukushisa, kodwa igcwele amakhemikhali ahlukahlukene asetshenziswa kuzo zonke izigaba zokulima nezokuthutha.
Lokhu kudingekile ngoba inhlabathi yezolimo yezimboni yaqedwa ekuqaleni kwekhulu lama-20, futhi ngaphandle kokwethulwa kwamakhemikhali, akunakwenzeka ukutshala noma yini manje. Yebo, umthengi ufuna ukuthenga imifino nezithelo ezinhle, ezicwebezelayo nezinemibala egqamile, futhi ezingafihli kanye “nemiphongolo” (yemvelo). Ngakho-ke, yonke le "ithebula lezikhathi" kanye "nobuhle" ngakho-ke kungcono ukuthi ingadliwa ngendlela yayo eluhlaza, kodwa (ngaphezu kokukhipha ikhasi!) Inqubo yokushisa, okungenani kancane. Uma singakhulumi ngemikhiqizo yezinto eziphilayo, kodwa mayelana empeleni akucaci ukuthi ivelaphi nokuthi yakhuliswa kanjani nokuthi yagcinwa kanjani, khona-ke ukwelashwa okushisa okufushane kuyisinyathelo sokuphepha esinengqondo. Phela, okudingwa umzimba wethu izakhi ezitholakala ezithelweni nemifino, hhayi ukubukeka kwazo okuhle, hhayi amakhasi, hhayi izinganekwane mayelana nokudla okunomsoco okuyisimangaliso kokudla kwezitshalo okuluhlaza. Okuthi ngezinye izikhathi kube ngaphansi kunaleyo ephethwe ukushisa. Iqiniso elimangalisayo kubantu abaningi ukuthi ukwelashwa okufanele kokushisa - okufana, isibonelo, ukugcoba noma ukuthosa i-wok-frying - akunawo umthelela omncane kakhulu ezicini ezinomsoco zeminye imifino, kodwa kuyakwandisa kweminye imikhiqizo! Ngakho-ke, isibonelo, utamatisi othosiwe, izaqathe, ama-beet, i-asparagus kanye neminye imifino itholakala kakhulu kunemifino eluhlaza - kunzima ukukholelwa, kodwa lena idatha yesayensi, kuhlanganise naleyo etholwe ososayensi baseMelika. Izindlela ezinempilo nezimnene kakhulu zokupheka ukudla kwe-vegan yilezi: 1. Ukugcoba 2. Ukuthosa i-Wok 3. Ukubhaka “Okomile” (e-wire rack) Lezi zindlela zokupheka zinempilo kakhulu kunokuthosa ngamafutha, ukubilisa emanzini noma emhluzweni, ukupheka, ukuwosa ebhodweni, ngisho nokubila, njll. Imodi emnene yalezi zokupheka kungenxa yokuthi: I-1) ukudla kuphekwe ngokushesha, futhi isikhathi siyisici esiyinhloko ekulahlekelweni kwezakhi ngesikhathi sokwelashwa kokushisa; 2) amavithamini nezakhi ezincibilikayo emanzini zigcinwa - akukho ukuxhumana namanzi; I-3) amavithamini ancibilikayo amafutha nawo agcinwa, ngoba ukuxhumana okuncane noma okungekho nhlobo namafutha ashisayo. Kodwa ngasikhathi sinye, ngayinye yalezi zindlela zokupheka eziwusizo inezinzuzo nezingozi zayo ezihlukile:
- I-grill idinga ukunakwa okwengeziwe, "inhlangano" inzima kakhulu, kodwa ukudla kuvela kube mnandi kakhulu. Uma wenza i-grill ezweni, akukho nkinga, kodwa efulethini ungasebenzisa i-grill pan. Ukugcoba kungase kube okunempilo futhi kushesha kakhulu, kodwa kude nendlela esheshayo yokupheka.
- Ukubhaka okomile (ku-wire rack) kuhhavini kuyi-insipid kancane, ngoba. ayivumeli ukusetshenziswa kwama-sauces (isibonelo, i-soy) namafutha ekuphekeni - kodwa angengezwa kumkhiqizo ophelile. Ukugazinga nakho kuthatha isikhashana (ukufudumala kwehhavini ngaphambi kokwengeza ukudla, kugcinwa imisoco eyengeziwe), ngakho-ke lena indlela yokupheka ehamba kancane - kodwa futhi itholakala kabanzi.
Izindlela zokucubungula ezinjalo azigcini nje ukusiza ukugaya ukudla esiswini, kodwa futhi zikuvumela ukuthi ulondoloze cishe zonke izinto eziwusizo zemifino: kuzoxhomeka kumkhiqizo, kodwa ngokuvamile ngaphandle kokulahlekelwa okuncane kwe-vitamin C kanye nencane. inani lamavithamini B. Kodwa njengoba sazi, kanti enye igcwaliswa kalula kunoma iyiphi i-vitamin complex complex! Ngakho-ke, njengoba sibona, ukugcoba mhlawumbe kuyindlela ekhangayo kakhulu yokupheka ukudla kancane. Ngesikhathi esifanayo, okungezona imifino, i-grill yenyama, edume kakhulu e-US - okungukuthi ukosa inyama, izinkukhu, inhlanzi nezilwane zasolwandle kancane kancane "kuyisipho" esibi kakhulu empilweni, uma kubhekwa ukwanda okuphawulekayo (kufika ku-60%). engcupheni yomdlavuza ngokusetshenziswa njalo kokudla okunjalo, ingasaphathwa eyokuqukethwe kwayo kwekhalori ephezulu kakhulu (okuthosiwe okuthile "ku-barbie" phela, ngokuvamile hhayi amabele enkukhu, kodwa into "emanzi" ...). Amabili-nil avuna imifino: ososayensi bathole ukuthi imikhiqizo yenyama eyosiwe igcwele amakhemikhali e-carcinogens: futhi lezi, okokuqala, 1) okuthiwa i-polycyclic aromatic hydrocarbons (PAHs) kanye ne-2) i-heterocyclic amines (HCAs). Ngenhlanhla, le nkinga “yaseMelika” ayisithinti neze: phela, sinentshisekelo emifino nezithelo ezithosiwe kuphela! Azinawo ama-carcinogens, inqobo nje uma zingathintwa umlilo, azishisi kuwe, futhi ungawutheli umhluzi kuzo: khona-ke ungathosa ngokuthula. Phela, uma i-grill evamile - kumalahle noma igesi - ibonakala sengathi i-adventure enzima kuwe, futhi akukho ndawo lapho ungayibeka khona, khona-ke ungathenga "i-grill pan" yensimbi ephonsiwe: nakuba ingeke ikuvumele. ukubhaka imifino "ngomusi", igcina zonke izinzuzo zokupheka okugosiwe (akukho amafutha adingekayo). Amapani anjalo, kuhlanganise nensimbi ekhonjiwe, ayasebenza kugesi nakwezinye izitofu (kuye ngokuthi uhlobo kanye nezinto ezibonakalayo zepani - buza lapho uthenga). Umbuzo: Kungenzeka yini ukwenza ukupheka imifino nezithelo kuhhavini ye-grill epanini lokuthosa NOMA kuthambile futhi kunempilo?
Impendulo: yebo, kuvela ukuthi kungenzeka! Imithetho ye-grill enempilo - okufanayo kuyasebenza nasekugazini "okomile" (ku-grate kahhavini esiyintandokazi): 1. Umthetho ojabulisa kakhulu: DLA OKUNINGI! Ukudla okungenani izikhathi ezi-3 (okungcono ezinhlanu) zezithelo nemifino ngosuku kuye kwafakazelwa kunciphisa kakhulu ingozi yesifo senhliziyo, unhlangothi, ukukhuluphala, kanye nezinhlobo ezithile zomdlavuza. Ngaphezu kwalokho, izitsha ezishisayo ezivela emifino nezithelo ezisungula ukugaya okuhle. Esikhundleni se-pasta, irayisi, amazambane - kuwusizo kakhulu ukudla imifino eminingi evela ku-grill evela kuhhavini + imikhiqizo ye-soy (amaprotheni). Ngakho ake sikhohlwe mayelana "nokuhlobisa"! Izithelo zingabuye zosiwe (zama amapentshisi noma amabhilikosi ku-grill - akulibaleki!), Futhi kuhhavini (kuhlanganise nama-apula). Kuhlanganiswe namasoso ababayo namnandi (njenge-Worcestershire) nama-gravies, ojamu, izithelo ezibhakiwe zinhle kakhulu! Imiphi imifino elungele ukosa:
- utamatisi
- Bow
- u-Bell pepper
- I-Zucchini
- Izaqathe
- UBeetroot
- isitshalo seqanda, njll.
Izithelo:
- Inyama yenkomo esethinini
- i-Mango
- Apples
- Amapheya, njll.
2. Marinate… I-marinade ngaphambi kokosa ingaba ijusi kalamula, isoso yesoya, uju, u-garlic, u-anyanisi, ezinye izinongo, amafutha omnqumo, njll., kuhlanganise nezinhlanganisela. Ama-marinade akuvumela ukuthi wenze ukunambitheka kokudla kukhanye, futhi futhi kuqinisekise ngokumelene nokwakhiwa kwama-carcinogens ngesikhathi sokupheka ukudla ku-grill (ukusetshenziswa kwe-marinade kuvumela ngisho nabadla inyama ukuthi banciphise ingozi yokugcoba u-carcinogenicity kuze kufike ku-99%, hhayi khuluma ngemifino). Ngesikhathi esifanayo, uma uhambisa imifino imizuzu engaphezu kwengu-30, uyibeke esiqandisini. Ngokuvamile 30-60 min. marinating for izithelo nemifino kwanele. 3. Ukwelashwa kokushisa okusheshayo - imisoco eyengeziwe igcinwa. Ngakho-ke, preheat i-oven ye-grill kahle ngaphambi kokubeka ukudla kubo. Imifino eminingi eyosiwe nezithelo zilungiswa ngemizuzu engu-3-5! 4. Vula imifino kuhhavini ye-grill kaningi - ngokulinganayo, kusuka kuzo zonke izinhlangothi, ukudla okuphekiwe kumnandi futhi kunempilo. Kodwa izithelo (nemifino ethambile) kufanele iguqulwe ibe mincane, futhi ngokucophelela - ukuze kungonakalisi ukubonakala kwesitsha. 5. Sebenzisa izindlela zokosa kanye nosayizi ofanele wezingcezu. Ngakho-ke, imifino emikhulu nezithelo zilungile ku-grill ngama-halves noma izingcezu ezinkulu. Imifino yonke noma izithelo zingathoswa ngamathe (abantu abaningi bane-roaster yenkukhu kuhhavini) noma kuhhavini yokubeka. Imifino nezithelo eziqoshwe kahle - ezingawela nge-grill grate - kungcono kakhulu ukubhaka kuhhavini "ku-sleeve" okhethekile (isikhwama esishisayo) noma ku-foil noma ebhodini lokubhaka. Indlela yokupheka: Isitshalo seqanda esigayiwe + i-Quinoa
Izithako (ezingu-6 zokudla okulula):
- 3-4 ama-eggplants aphakathi;
- Usawoti wolwandle
- Amafutha e-olive engeziwe (isipuni esingu-1)
- I-thyme noma i-oregano
- 1/2 indebe ye-quinoa (ehlanjululwe)
- Uhhafu ka-anyanisi (oqoshiwe)
- I-basil entsha, i-dill, amanye amakhambi - ukunambitha (oqoshiwe)
- Iwayini elibomvu uviniga - 2 wezipuni
- Uju noma umpe we-agave - 2 tbsp. nezinkezo
- Izinkomishi ezingu-13 zamantongomane kaphayini (athosiwe kancane epanini elomile lokuthosa)
Ukulungiselela: Sika isitshalo seqanda sibe tincetu ezinkulu (4 cm ubukhulu). Fafaza usawoti olwandle futhi uvumele uhlale imizuzu engu-30 (amanzi azophuma). Khipha noma yimuphi umswakama ophumile. Thela i-quinoa epanini, engeza ingcosana kasawoti nezinkomishi zamanzi ezingu-34, ulethe ngamathumba bese upheka imizuzu engu-15. Susa ekushiseni, gubungula ngemfoloko, vala futhi futhi uyeke ume umbozwe imizuzu emi-5. Shisisa i-grill (noma i-grill pan, noma i-oven). Khama isitshalo seqanda ngethawula lasekhishini noma amathawula ephepha (ukususa umswakama owengeziwe). Gcoba izinhlangothi zombili ngamafutha omnqumo kanye ne-grill cishe imizuzu emi-5 ngakolunye uhlangothi nolunye - kuze kuvele imicu emnyama futhi ithambe. (Uma uthanda, ungavala i-grill ngesivalo noma ushiye ihhavini livuliwe). Thola izingcezu epuleti, ufafaze amafutha omnqumo nezinongo, amakhambi ukunambitha. Hlanganisa i-quinoa ephekiwe no-anyanisi oqoshiwe, amanye amakhambi nezinongo, amafutha omnqumo, uviniga, uju noma umpe we-agave, engeza ingcosana kasawoti kanye nopelepele omnyama bese ugoqa. Hlela isitshalo seqanda kanye nequinoa oqwembeni lokuphakela (noma amapuleti ayisicaba), bese ufafaza amantongomane kaphayini athosiwe kancane. Ilungile! Indlela yokupheka: Amapentshisi aqoshiwe
Esinye sezitsha ezingavamile kakhulu ongazipheka ku-pan-grill eyosiwe yi-dessert yesithelo esibhakiwe. Amapentshisi, amabhilikosi, ama-apula, umango angcono kakhulu ukugcoba, amapheya mabi kakhulu. "Kumkhono" we-foil, ungakwazi futhi amajikijolo e-grill kancane: ama-currants abomvu, ama-cherry, ama-cherries, ama-gooseberries, njll - ukuze uthole ukugqoka okumnandi kwe-ayisikhilimu, i-smoothie ye-yogurt namanye ama-dessert. Ukugcoba ama-peaches: 1. Sika amapentshisi abe yiziqephu eziyisi-6 lilinye. 2. Endishini encane, gcoba izingcezu zepentshisi engxube yamafutha omnqumo kanye noviniga obhalsamu, ne-pinch kasawoti. 3. Shisisa i-grill (noma i-pan ye-grill) ekushiseni okuphakathi bese usula ngamafutha amancane angenawo ukunambitheka (isibonelo, sebenzisa amafutha e-soya - futhi azinzile ngisho namazinga okushisa aphezulu: ayibhemi futhi ayibhemi. ukwakha ama-carcinogens). 4. Gcoba izingcezu zepentshisi imizuzu engu-2-3 ohlangothini ngalunye. Ungaphenduki izingcezu ngaso sonke isikhathi - ungabheka ngokucophelela ngaphansi kwesingezansi ngasekupheleni kwesikhathi esimisiwe. 5. Amapentshisi aphekiwe apholile ekamelweni lokushisa ngoqwembe. 6. Ngesikhathi upholisa, yenza u-ayisikhilimu, ukhilimu ohlutshiwe, uju, isiraphu ye-maple, noma enye i-peach dressing. 7. Ungakwazi futhi ukuwafafaza ngejusi kalamula esanda kukhanywa (hlunga ukuze ugobe). 8. Abanye abantu bathanda ukugcoba amapentshisi anjalo ngesoso ye-pesto ethambile (ethengiswa usulungile). 9. Amapentshisi anjalo abuye ahlanganiswe nezingcezu zikashizi (i-brie, i-mozzarella, i-cammbert, njll.), ne-sweet pepper, i-arugula, neminye imikhiqizo. Linga!