Okuqukethwe
Izitsha ezithambile akufanele zibe yisicefe, zibe yisicefe noma zingabi nalutho, ikakhulukazi kwasekuseni. Wonke umuntu uyazi ukuthi ukudla okunama-carbohydrate kunikeza amandla amaningi namandla, ngakho abasubathi abaningi badla ukudla okunama-carbohydrate ekuqaleni kosuku futhi bavame ukufaka isinkwa ekudleni kwasekuseni. Imikhiqizo yamaprotheni igcwalisa umgudu wamathumbu, akukho ukukhanya okunjalo nokujabula ngemva kwayo. Ukuzila ukudla yisikhathi esihle sokukhulula umzimba futhi ubuyekeze imikhuba yakho yokudla. Sikunikeza izinketho eziyisikhombisa zesidlo sasekuseni esingenasici sosuku ngalunye lweviki!
Hhayi kuShrovetide kuphela
I-Maslenitsa isiphelile, kodwa lokhu akusho ukuthi kufanele ukhohlwe ngama-pancake ngaphambi kwePhasika, ngoba ungakwazi ukupheka lesi sidlo ngaphandle kwemikhiqizo yezilwane. Kwakungokwale recipe ukuthi ama-pancake abhakwa eGibhithe lasendulo. Ngokuqondile, le mikhiqizo yenhlama yayifana nje kuphela nama-pancake, yayinokunambitheka okuhlukile kancane. Kodwa eRussia ekuqaleni kwekhulu le-XI, amaqebelengwane okuthiwa ama-milins avela-round, inhlama okwakudingeka ixoxwe isikhathi eside, yingakho igama. Kodwa-ke, kunenguqulo eyodwa ethokozisayo yemvelaphi yama-pancake. Lapho umninikhaya epheka i-oatmeal jelly futhi wayikhohlwa, futhi yanamathela phansi epanini futhi yaphenduka i-pancake - ethambile, ebomvu futhi emnandi. Kusukela lapho, lesi sidlo siye sathuthukiswa futhi kwavela izinguqulo zaso ezithambile. Isibonelo, inhlama yama-pancake ingaxutshwa ngaphandle kweqanda, esikhundleni sobisi, amanzi amaminerali asetshenziswa, ngenxa yalokho inhlama iphenduka ilula, ithenda futhi inomoya, futhi ama-pancake aphelile ambozwe izimbobo ezincane nezithandekayo. Indlela yokupheka ama-pancake amancane?
Ngama-pancake, uzodinga:
- 400-500 ml wamanzi amaminerali
- 230 g kafulawa
- 2 tbsp ushukela
- usawoti ukunambitha
- amafutha yemifino
Hlanganisa uhhafu wamanzi amaminerali noshukela nosawoti uhlanganise kahle. Uma upheka ama-pancake ngokugcwaliswa kasawoti, ungathatha ushukela omncane. Kancane kancane uthele ufulawa ohlutshiwe emanzini, ushaye inhlama nge-mixer noma i-whisk.
Manje thela emanzini amaminerali asele, izipuni ezi-2 zamafutha yemifino uphinde uhlanganise kahle.
Gcoba ipani lokuthosa ngamafutha emifino bese uthosa ama-pancake ezinhlangothini zombili kuze kube nsundu ngegolide. Zingakhonzwa ngokwehlukana noma ngokugcwaliswa okuncane - ngamakhowe, amazambane, iklabishi eliyisitishi neminye imifino, kanye nojamu, uju, amajikijolo nezithelo. Ama-pancake anjalo alungiswa kalula futhi ngokushesha, awahlali amasentimitha okhalweni futhi agayeka kalula, amanzi amaminerali angena esikhundleni semvubelo kuwo, kepha aqukethe ama-calories.
Ama-pancake anciphile azogxila ekudleni kwakho kwasekuseni, ikakhulukazi ngoba ukuzilungiselela kwawo kuzothatha isikhathi esincane, okuthi ekuseni kuvame ukubiza isisindo saso ngegolide.
Ama-Smoothies ebhulakufesi
I-smoothie isiphuzo esijiyile esenziwe ngemifino, izithelo nezinye izithako ezingadliwa ngesipuni. Uma ufaka ubhanana ku-smoothie, ngokushesha uphenduka isidlo esiphundu ongabambelela kuso kuze kube semini.
Ubhanana ubizwa ngokuthi isithelo esihlekayo, ngoba uqukethe i-amino acid tryptophan, ebandakanyeka ekwakhiweni kwe-serotonin - i-hormone yenjabulo nenjabulo. Lezi zithelo ezinamakha nezithambile yizona eziqeda ukucindezelwa okungcono kakhulu! Ake silungiselele i-banana smoothie elula ukuze siqale usuku ngengxenye evulekile yemizwelo emihle.
Ukuze uthole i-banana smoothie, udinga:
- Ibhanana le-1
- izinhlamvu ezimbalwa zama-alimondi
- 1 tbsp oat ishq
- 200-250 ml wamantongomane, kakhukhunathi noma ubisi lwe-soy
Ubisi lwamantongomane lungalungiswa ngokuzimela ngokucwilisa noma yimaphi amantongomane, ubhekilanga noma imbewu yesame amahora ayisithupha. Ngemuva kwalokho, cwenga amanzi, ugeze amantongomane noma imbewu, uwahlanganise namanzi ngesilinganiso esingu-6: 1 bese uwagaya ku-blender enamandla esimweni soketshezi. Hlunga ubisi bese ulusebenzisa ekulungiseleleni ama-dessert, ama-smoothies amancane nezinhlamvu.
Cwecwa ubhanana bese uwuphonsa esitsheni se-blender kanye nama-alimondi nama-hercule, bese uthela ubisi lwamantongomane. Hlanganisa i-smoothie kuze kube yilapho ithola ukufana okufanayo, uthele ezingilazini, uhlobise ngamaqabunga e-mint futhi ujabulele ukuhlanzeka kwasekuseni.
I-Banana Smoothie ingalungiswa nganoma yimaphi amajikijolo nezithelo ukunambitheka kwakho!
Peas ngendlela yasebukhosini
Ayikho imenyu eyodwa enciphile engenza ngaphandle kophizi, okuwusizo kakhulu ukudlula okusanhlamvu, ngoba aqukethe amaprotheni agayeka kalula, ama-carbohydrate nama-amino acid ayigugu emzimbeni. Ipea izitsha kokuthunyelwe zingumkhiqizo obalulekile wezempilo. Ama-peas awusizo ngendlala yegilo nokujwayeleka kwengcindezi yegazi, ayakhuphula i-hemoglobin futhi aqede ikhanda elibuhlungu, kepha okubaluleke kakhulu - inikeza ukwaneliseka okumnandi, angene esikhundleni senyama nesinkwa, aqede ngokuphelele isifiso sokudla ngokweqile. EGrisi lasendulo, uphizi wawusetshenziselwa ukondla imfuyo futhi wawunikwa etafuleni emindenini ehlwempu, kwathi ngekhulu le-XVI, iNkosi yaseFrance uqobo yayondliwa ngophizi othosiwe kusinqumelo!
Iyini iresiphi yesitsha se-peas kokuthunyelwe okufanele ukhethe? Ake sizame ukupheka isidlo esiphundu se-peas nemifino - amasoseji amnandi. Ukuze senze lokhu, sidinga imikhiqizo elandelayo:
- 200 g wophizi omisiwe
- I-1 anyanisi
- 1 iqoqo leparsley
- usawoti, pepper - ukunambitha
- isinkwa - 2-3 tbsp. l.
- uwoyela wemifino wokuthosa
Cwilisa uphizi amahora angu-6, ukhiphe amanzi, ugeze ku-colander bese uhlangana no-anyanisi oqoshiwe. Hlanganisa isisindo ku-blender kuze kube bushelelezi, hlanganisa namakhambi aqoshiwe, usawoti kanye nomnyama omnyama. Kusukela "enhlama" evelayo, yenza amasoseji, ngeke kube nzima kuwe, ngoba kuvela ukuthi ipulasitiki futhi ayinamathele ezandleni zakho. Gingqa ama-meatballs ku-breadcrumbs, uwafake emafutheni wemifino kuze kube nsundu ngegolide bese ukhonza ngemayonnaise emuncu namakhambi. Isidlo sasekuseni esimnandi silungile! Manje usuyazi ukuthi uzopheka ini kophizi kokuthunyelwe, futhi ungafaka lesi sidlo kwimenyu.
Ukudla okusobala, mnumzane!
Kunzima ukukukholelwa, kepha ezikhathini zasendulo, izilwane zazifunzwa ama-oats futhi kwakungekho mbuzo wokukusebenzisa ekudleni komuntu. Ngekhulu le-XIII, lokhu okusanhlamvu kwengezwa ku-chowder, ngekhulu le-XVI, baqala ukupheka iphalishi le-oatmeal emanzini, kwathi ngekhulu le-XIX, ubisi noshukela kwase kufakiwe kuwo. Kwaba isidlo esithandekayo, esisasithokozela, sisigcwalisa ngezithelo ezahlukahlukene, amajikijolo, amantongomane nezinongo. Ake sizame ukupheka iphalishi elimnandi elingenamafutha ngaphandle kobisi. Uyomangala, kepha ukungabi khona kwayo ngeke kuthinte ukunambitheka nakancane.
Lungisa izithako ezilandelayo:
- Ama-80 g we-hercules flakes
- 400 ml wamanzi
- idlanzana lama-walnuts ukunambitha
- 2 tbsp imbewu yefilakisi yomhlabathi
- 1 apula
- ingcosana yesinamoni
- isiraphu ye-maple ukunambitha
Thela ama-hercule emanzini bese upheka emlilweni ophakathi nendawo imizuzu engu-7, uvusa. Ngalesi sikhathi, sika i-flaxseed bese usika i-apula libe ama-cubes noma izingcezu. Emaminithini ama-3 ngaphambi kokuba iphalishi selilungile, engeza imbewu yefilakisi, ama-apula, amantongomane kanye nengcosana yesinamoni epanini, futhi ngeke udinge ushukela. Faka i-oatmeal ezitsheni bese uthela isiraphu ye-maple enephunga elimnandi. Iphalishi lingahlotshiswa ngama-apula, ubhanana, amakhiwane, amadethi nanoma iziphi izithelo ezomisiwe, bese kuphakwa ujusi osanda kufinywa noma ama-smoothies. Uma upheka iphalishi ngosawoti kanye nesinongo, ungaphaka ngesinkwa nemifino. Abanye besifazane bagcwalisa ama-hercule abilisiwe ngemayonnaise eyenziwe ekhaya. Kodwa-ke, lokhu sekuvele kube yisidlo sasemini esigcwele.
Ngendlela, kunconywa ama-herculesti kuwo wonke umuntu ovame ukuwela ekucindezelekeni, ama-mopes, onesifo sokuqwasha kanye nesifo sokukhathala okungamahlalakhona. Yidla isidlo sasekuseni nge-oatmeal - futhi zonke lezi zimpawu zizonyamalala!
Ipate eluhlaza
Ukwatapheya kokuthunyelwe akunakubuyiselwa esikhundleni - akumangalisi ukuthi ubizwe nge-analog yemifino yenyama. I-pulp yalesi sithelo esimnandi iqukethe amaprotheni amaningi, amafutha, amavithamini, izakhi zokulandelela kanye nama-antioxidants. Uma une-avocado ekudleni kwakho, awukwazi ukukhathazeka ngesimo sesikhumba sakho, izinwele nezinzipho. Kuyathakazelisa ukuthi lesi sithelo sibizwa ngokuthi eliphakathi kwengwenya, uwoyela ophakathi nendawo nenkomo yendoda empofu. Imbewu ye-avocado itholakale ngisho nasemathuneni aseGibhithe!
Amasangweji kakwatapheya awawona nje isidlo sasekuseni esimnandi, kodwa futhi ayinqolobane yangempela yezakhamzimba. Ungasabalalisa izingcezu zalesi sithelo esimnandi esinkweni noma ulungiselele ipate ekhangayo okulula ukuyisakaza ku-cracker, ugoqe ipanekuku noma amahlamvu kaletisi, ugcwalise ama-tartlets noma amashubhu ngawo. Bhala iresiphi yalesi sidlo futhi ungalibali ukunambitha isikhathi eside!
Okuzodinga:
- Ama-avokhado ama-2 avuthiwe
- 50 g amantongomane kaphayini
- 1 ulamula
- 30 ml wamafutha omnqumo
- Ama-clove we-3 kagalikhi
- amaqabunga e-basil-ukunambitha
- 2 utamatisi
- usawoti, upelepele omnyama - ukunambitha
Sika ukwatapheya ngesigamu, ukhiphe uginindela ngesipuni, bese ugcobisa i-zest engxenyeni kalamula bese ukhipha wonke ujusi. Sika amantongomane ku-blender uze ubushelelezi, bese usika utamatisi ube amasongo.
Faka ukwatapheya, amantongomane omhlabathi, i-lemon zest, ujusi, uwoyela wemifino, ugarlic, izinongo namakhambi ku-blender. Sika izithako zibe unamathisela ofanayo bese usakaza isinkwa, uhlobise ngotamatisi namaqabunga e-basil ngaphezulu. Ungagcwalisa ukwakhiwa kwesamishi ngezingcezu zensimbi yensimbi, ikhukhamba noma isithombo. Uma ungaphekeli ukudla okunomsoco, engeza ushizi omncane ogayiwe nemayonnaise ku-avocado.
Cabanga nje, kunezinhlobo ezingaba yikhulu ze-avocado, ngaphandle kwalesi sithelo kubhalwe ku-Guinness Book of Records njengesona esinomsoco kakhulu emhlabeni!
Okwezinyo elimnandi
Uma ufuna izinto ezimnandi kokuthunyelwe, ama-apple pancake akusindisa! Kungenzeka zingabi nempilo njengama-banana smoothies, kepha ziyanelisa kakhulu futhi zilula, ikakhulukazi uma uzifake epanini lokuthosa elincane. Ama-apula ayizithelo ezingabizi kakhulu futhi ezinempilo ezindaweni zethu, njengoba ziqukethe i-pectin, ebalulekile ekusebenzeni okujwayelekile kwendlela yamathumbu, kanye nama-antioxidants anciphisa ukuguga komzimba. Akumangalisi ukuthi iMpi YeThrojani yaqala ngenxa ye-apula…
Kodwa ake sibuyele kuma-pancake amancane, angalungiswa hhayi kuphela nge-lent. Thatha imikhiqizo elandelayo:
- 10 g wemvubelo eluhlaza
- 200 ml wamanzi
- 3 tbsp ushukela
- 230 g kafulawa
- usawoti ukunambitha
- 1 apula
- I-2 tbsp i-oyela yemifino
Govuza imvubelo emanzini afudumele, uqede ushukela nosawoti kuwo, bese uxova inhlama, wengeza ufulawa, uwoyela wemifino kanye ne-apula eligayiwe kwi-grater erhabaxa. Faka inkomishi emanzini afudumele, umboze nge-napkin bese ushiya imizuzu eyi-15, ukuze inhlama ikhuphuke kancane. Fry ama-pancake epanini lokuthosa elishisayo, ugcobe ngamafutha, bese ukhonza ujamu, ujamu noma uju.
Isitsha sikaClinton asithandayo
Ama-dumplings ancike ngama-cherries azoba yinto eshaqisayo kuwe. Futhi yize kubhekwa njengokudla kukazwelonke kwase-our country, amadombolo eza e-our country evela eTurkey. Endaweni yokuqala ekuthandeni kukhona amadombolo namazambane, kwesibili - amadombolo ane-cottage shizi, futhi ukufakwa kwe-cherry namajikijolo kusendaweni yesithathu. Kodwa-ke, uBill Clinton, esehambele e-our country, wathandana nodombolo ngamacherry futhi wamemezela njengesidlo sakhe asithandayo. Ngokuqinisekile, umongameli waseMelika walungisa amadombolo ngokusho iresiphi ehlukile - hhayi kusuka enhlama enamafutha, kodwa ngamaqanda, futhi wathela isitsha esiphelile ngebhotela nokhilimu omuncu. Futhi sizolungisa isidlo se-vegan, ngoba yiLente!
Ngenhlama:
- 370 g kafulawa
- 200-250 ml wamanzi ashisayo
- Ushukela we-1 tsp
- usawoti ukunambitha
Ukugcwaliswa:
- 500 g wamacherry
- 3 tbsp ushukela
Ukuthunyelwa:
- I-4 tbsp i-oyela yemifino
- 4 tbsp ushukela
Chaza usawoti noshukela emanzini ashisayo, bese uthele uketshezi kufulawa oluhlungiwe. Uxove inhlama enwebeka, uyimboze ngendwangu emanzi bese uyiyeka ime imizuzu engama-20.
Thela ushukela kuma-cherries aphihliwe aluhlaza noma ahluziwe. Yakha i-tourniquet kusuka enhlama, uthathe izicucu bese ugoqa ngayinye yazo ibe yikhekhe elincane eliphansi. Faka ukugcwaliswa okuncane phakathi kwe- "pancake" ngayinye bese unamathela kudoti. Baphonse emanzini abilayo bese upheka imizuzu engaba mihlanu. Beka amadombolo ku-colander, futhi ngaphambi kokuphaka, uwafafaze ngoshukela, uthele uwoyela wemifino nejusi le-cherry.
Imnandi kakhulu! Futhi akumangazi neze ukuthi eCanada kade kwaba nesikhumbuzo se-varenik esinobude obungamamitha ayi-8 nesisindo esingaphezu kwama-2500 kg. Impela yakhiwa ngama-gourmets abongayo angakwazi ukuhlala ngaphandle kwamadombolo!
Ama-Smoothies, ama-sandwich, okusanhlamvu, ama-pancake, amadombolo kanye nama-pancake yizidlo zakudala zokudla kwasekuseni okunamafutha. Ngabe uneminye imibono? Yabelana nathi futhi uzame okuningi, ngoba okuthunyelwe kuvame ukuthola ugqozi lokupheka okuthile okusha, okukhanyayo, okuthokozisayo futhi okumnandi!
