Okuqukethwe
Hlobo luni lokudla kwasekuseni ozohlangana nalo ngosuku, ngakho-ke uzolusebenzisa. Kungakho ekuseni kakhulu udinga ukukhuthaza umzimba ngokudla okumnandi, futhi okubaluleke kakhulu, okunempilo. Okusanhlamvu komkhiqizo othi "Kuzwelonke" kufanele lokhu futhi ngangokunokwenzeka. Kusala kuphela ukuthola ukuthi uzopheka kanjani kubo.
Injabulo enoshukela
Okunye ukuhluka okuwusizo kwe-oatmeal i-muesli eyenziwe ngokwenza. Gaya i-apula nepheya. Mash ubhanana omkhulu ngemfoloko ungene kumush. Idlanzana lama-prunes nama-apricot omisiwe lisikiwe laba yimichilo. Hlanganisa zonke izithako ne-400 g yama-oat flakes "Hercules" "National", engeza idlanzana lama-cranberries omisiwe nama-alimondi achotshoziwe. Hlanganisa isisindo esifanayo, simise ebhodini lokubhaka ngesikhumba emgqeni ominyene bese usika ngokujulile emaceleni ngommese. Ngakho-ke kuzoba lula kakhulu ukwehlukanisa ungqimba lube izingxenye ezithile. Bhaka i-muesli kuhhavini ngo-180 ° C ize iphekwe. Zidle kanjalo noma uzihlanganise neyogathi. Ubumnandi nezinzuzo zalesi sidlo sasekuseni kuqinisekisiwe.
Ukuvusa ujinja
Ukukhetha okuhle kwasekuseni okunempilo iphalishi lamabele. Ikakhulukazi uma uyilungiselela kusuka kumamillet alinganisiwe alinganisiwe "kaZwelonke" wekhwalithi ephezulu kakhulu. Thela amanzi abilayo ngaphezu kwe-100 g yamabhilikosi omisiwe imizuzu eyi-15. Faka ku-500 ml wobisi olubilayo u-400 g wamacube wamathanga, engeza ingcosana kasawoti noshukela ukunambitha. Lapho amathanga ebilisa imizuzu eyi-10, uthele ama-250 g we-millet, wehlise ukushisa okungenani bese upheka iphalishi imizuzu engama-30 ngaphansi kwesembozo. Ekupheleni, govuza amabhilikosi omisiwe, ucezu lwebhotela bese ugoqa ipani ngethawula imizuzu engama-20. Lesi sidlo sasekuseni asizokhokhisa umzimba hhayi kuphela ngezinzuzo, kepha futhi nomoya omuhle usuku lonke.
Sebenzisa izingqwembe
IGranola iyi-godsend yalabo abazisa umzuzu nomzuzu ekuseni. Futhi uHercules "kaZwelonke" uyinqolobane ye-fiber, amavithamini namaminerali. Kungakho bephelele ngegranola. Hlanganisa u-400 g wama-hercule, ama-70 g omisiwe, ama-walnuts aqoshiwe nembewu ye-sunflower. Letha kumathumba ama-50 ml wesiraphu ye-maple nge-3 tbsp olive oil, 1 tbsp amanzi no-0.5 tsp sinamoni. Thela isiraphu phezu kwengxube ye-oatmeal, usakaze ebhodini lokubhaka ngesikhumba esigcotshwe ngamafutha bese ubhake imizuzu engama-40 ngo-150 ° C. Qiniseka ukuthi uvusa ama-flakes njalo ngemizuzu engu-5-6. Thela ingxenye yegranola nge-kefir noma ijusi yezithelo - isidlo sasekuseni esinempilo esinempilo silungile!
Umbhangqwana ophelele
Isidlo sasekuseni esifanele asidingi isikhathi esiningi namasu akhethekile. Iphalishi leBuckwheat elinobisi kunjalo nje. Ukuphindaphinda izinzuzo zayo kuzosiza i-buckwheat "kaZwelonke", eyenziwe ukucubungula okukhethekile, ukulinganisa nokuhlanza. Thela epanini nge-400 ml yamanzi abilayo anosawoti angama-200 g we-buckwheat, ulethe ngamathumba, umboze ngesivalo bese upheka kuze kube wonke amathumba ketshezi. Okulandelayo, uthele u-300 ml wobisi olufudumele, ulethe ngamathumba futhi, faka i-1 tsp yebhotela. Songa ipani ngethawula bese ucwilisa imizuzu eyi-10. Faka ipuleti lephalishi elinezicucu zamapentshisi, bese ibhulakufesi liheha kakhulu, libe mnandi futhi libe nempilo.
Imana injabulo
I-Semolina isetshenziselwa ukwenza hhayi nje iphalishi lendabuko, kodwa futhi nama-pancake amathenda. Ukuqinisekisa ukuthi bahlala bephumelela, sebenzisa i-semolina "kaZwelonke", ehlangabezana nezindinganiso zekhwalithi ephezulu. Thela ama-230 g we-semolina ngenhlanganisela yama-200 ml wamanzi no-200 ml wobisi, pheka emlilweni omncane uze uqine. Okulandelayo, thela izandla ezi-2 zomvini omisiwe ne-prisalivaem. Lapho i-semolina iphola, shaya amaqanda ama-2 ngengcosana ye-vanilla bese uxova isisindo samanzi. Spoon ama-pancake epanini lokuthosa elishisayo nebhotela futhi gazinga kuze kube nsundu ngegolide. Bakhonze ngejamu noma ujamu wakho owuthandayo. Ama-sweetmeats azobonga kakhulu ngesidlo sasekuseni esinje!
Isaladi Lokuningi
Ukudla kwasekuseni kwangempela kwezempilo kutholakala ku-couscous "National". ICouscous iyinhlamvu kakolweni elungiselelwe ngendlela ekhethekile: okusanhlamvu komhlaba okuyi-durum (ie semolina) kuyamanziswa, kugingqelwe kumabhola amancane bese komiswa. I-couscous enkulu "kaZwelonke" njengesitsha eseceleni ingaphakwa ibande noma ishise, ibuye ifakwe kumasaladi noma isetshenziswe esikhundleni semvuthuluka yesinkwa ukuthola uqweqwe olumnandi. Hlanganisa i-150 g yomzala nomuncu kasawoti, i-0.5 tsp yekhumini elichoboziwe ne-coriander. Gcwalisa ngo-300 ml wamanzi abilayo ngezipuni ezi-2 zamafutha omnqumo bese umboza ngepuleti imizuzu eyi-10. Ngalesi sikhathi, sika ama-300 g ama-champignon emagumbini, hlanza i-100 g yembewu yehalananda, usike i-100 g yama-alimondi. Fry amakhowe aze aphekwe emafutheni omnqumo. Bilisa u-150 g wezimfanzi ngokwemiyalo. Hlanganisa umzala ofudumele namakhowe, imfanzi, inkathi nengxube ka-3 tbsp wamafutha omnqumo kanye ne-1 tbsp ijusi kalamula, uhlobise ngezinhlamvu zomehalananda, ama-alimondi kanye no-anyanisi omusha ohlaza. Lesi saladi esinenhliziyo enhle nesilinganiselayo sizokunika amandla ngaphambi kokudla kwasemini.
I-casserole entsha
Umpetha wokuqukethwe kwamaprotheni kanye ne-fiber yi-National quinoa cereal. Iquinoa icishe imuncwe ngokuphelele ngumzimba futhi ayinayo i-gluten, ngakho-ke ilusizo kakhulu kubantu abadla inyama, abagijimi kanye nabantu abaphila impilo enempilo.
Bilisa ama-150 g we-quinoa emanzini anosawoti. Ngokwehlukana pheka ama-300 g we-broccoli bese uhlukanisa ngama-inflorescence amancane. I-cereal eqediwe ixubene neklabishi, amaqanda ama-2, ama-3 tbsp. l. i-coriander nezimpaphe ezi-3 zika-anyanisi oluhlaza eziqoshiwe. Faka izipuni ezi-2 zikafulawa, 70 g woshizi ogayiwe, usawoti kanye nezinongo bese uxova isisindo esifanayo. Yibeke ngendlela egcotshwe ngamafutha, ufafaze ushizi ogayiwe bese uyibeka kuhhavini ngo-180 ° C imizuzu engama-30. Faka ukhilimu omuncu ku-casserole, futhi ama-gourmets asekhaya azojabula.
Ukunambitheka okuhle kakhulu, izinzuzo ezingenamkhawulo nezithako ezinokulinganisela - yilokho okuhlukanisa ibhulakufesi elinempilo. Ngokusanhlamvu "Okwezwe" ukulungiselela ukudla kwasekuseni okunjalo kulula kakhulu futhi kumnandi. Gcwalisa ibhange lakho lezingulube zokupheka ngezindlela zokupheka ezintsha bese uqala usuku ngokunambitha nenzuzo.