Kuluhlu lweenzuzo ezininzi zokutya, udibana nokukhankanywa ukuba oku kutya kukulungile, kuba akusoloko ukupheka kuyo. Enyanisweni, ukuba usondla ngesobho se-celery , kuya kufuneka upheke kanye kuphela. Kodwa ngaba uya kuhlala ixesha elide kangaka?
Ukuqhuba ukulahleka kwesisindo, ungakulibali ukuba ukutya akufanele kusizalise nje kuphela ngokomzimba, kodwa nangokwengqondo. Inkqubo yokudla ukutya kumntu ukuphumla, ukususwa koxinzelelo, ukuzonwabisa, le mizwa yafakwa kuthi kwezigidi zeminyaka. Emva kwakho konke, ngaphambi kokuba, umntu oyindoda enobunzima obunzima obuthatywayo ukutya, kwaye ukufumana kwintlonipho yakhe kwakungazange kuthathwa njengokuwa.
Ukuze uqinisekise ukuba ukutya akuguquki kwiiyure ezingama-24 kunye nokunganeliseki kwakho kunye nehlabathi lonke, sikhuthaza ukuba ufunde ama-recipes amancinci athobileyo ekulahlekeni kwesisindo.
Ukutya okusemgangathweni okuphantsi kweekhalori zethu zokupheka
Umxholo weCalori kwisitya kuxhomekeke kwinto esisebenzisa ngayo iimveliso kunye nendlela ekulungele ngayo. Ngako oko, makhe siqale ukuzalisa ifriji yethu kunye nezithako zokupheka zethu ezilula kunye neekhalori.
Sijolise kwiimveliso ezondla kunye nezondlo:
- amaqanda enkukhu;
- avocado;
- yenkomo;
- i-veal;
- amantonga;
- amajikijolo;
- fowuni;
- isilimo;
- isiti;
- ukhukhamba;
- iklabishi yazo zonke iintlobo;
- imifuno eluhlaza;
- i-buckwheat, irayisi e-brown, i-millet, i-pasta ye-rye;
- lentile;
- iinkukhu, iiembotyi;
- ivenkile kunye neentlanzi;
- iimveliso zobisi ezingenayo izongezo kunye nomxholo weoli ufike kwi-2%.
Iikhosi zokuqala
Uluhlu lwezireyidi kwiitya eziphantsi kweekhalori zokulahleka kwesisindo siza kuqala ngeesobho. Ukutya okungekho mveliso kulungile kuba umgangatho wekhalori ophantsi, kubalulekile kwaye uhlala ixesha elide. Oku kufezekiswe kwisiseko samanzi-siziva ukuba indlala iyacinywa ngokukhawuleza ukuba isisu sigcwaliswe, nokuba sigcwele amanzi.
Enyanisweni, kubalulekile ukuseka ukutya kokutya kwimifuno yemifuno, kodwa sinako ukukwazi ukufumana izikhwebu, ukuba sifunda ukupheka ngokuhlakanipha.
Ukwenza iisobho zokupheka ngaphezulu kweekhalori ezincinci, kufuneka wenze oku okulandelayo:
- isobho ukhethe inyama encinci yeoli;
- Ungasebenzisi i-bone, isikhumba, okanye i-product-products for soups;
- ngexesha lokupheka, susa i-foam ebusweni besobho;
- Emva kokupheka ngisho ne-fat fat broth, vumela ukuba lipholile phantsi, libeke efrijini ebusuku, kwaye kusasa kususe ifilimu enamafutha enzima.
Zifundo ze sibini
Izitya zombini kufuneka kwakhona zisekelwe kwimifuno - zilula ukuzalisa, ngenxa yokuba unako ukufumana inxalenye enkulu kwinxalenye, kwaye kunzima ukubuyisela - eqinisweni, imifuno, nokuba yintoni na, iqulethe i-fat fat.
Imizekelo yezifundo eziphambili:
- I-pepper yaseBulgaria, ebhakawa ngeetamatato;
- goulash kwi klabishi;
- imifuno;
- i-arubergines eKorea;
- i-sorrel kunye neetamatato;
- ratatouille.
Desserts
Isihloko esibuhlungu kunazo zonke iiresiphi zokupheka kweekhalori eziphantsi kwabo balahlekelwa isisindo. Ukubhaka akukho mntu uya kucebisa ukuba adle imihla ngemihla, ekudleni okanye kungekho, kodwa ngamanye amaxesha unokufumanisa ukhetho oluncinane kakhulu.
Khumbula - iipesele zokutya ezilungileyo zihlala zihlala kwi-curd, ingaba i-casseroles, iigayi zenyamazi okanye i-ayisikrimu ezenziwe ngamanzi.
Ukupheka kwezitya
Isobho saseNtaliyane kunye nemifuno kunye neembotyi
Izithako:
- Ubhontshisi obomvu - 450 g;
- amanzi - 1.5 ilitha;
- iwayini ebomvu elomileyo - ½ into;
- basil omisiwe - 2 tsp;
- ityuwa - ½ tsp;
- marjoram omisiwe - 1 ithisipuni;
- pepper - 1/3 tsp;
- i-anyanisi - 2 ii-pcs.;
- zucchini - 400 g;
- isilimo esidliwayo esinamagatsha anamanzi - 200 g
- Umgqomo waseBulgaria - 200 g;
- izaqathe - 200 g;
- igalikhi - ii-clove ezine;
- i-tomato unamathela - 170 g;
- I-cheated Grated - 40 g.
Ukulungiselela
Iibhontshisi ziyancipha ngobusuku obuninzi emanzini. Ngomhla wokusa, ubilise imizuzu eyi-10, uze udibanise amanzi, uthele amanzi amtsha uze uze ku-thumba, ubilise imizuzu eyi-10. Emva koko, kufuneka uyancitshise ubushushu, wongeze iwayini, ityuwa, i-pepper, iziqholo, vumela ukuba ubilise, ukhuphe uze upheke uze ubhontshisile (malunga neeyure eziyi-1.5).
Yongeza imifuno etywekile kwaye upheke uze ulungele. Yongeza unamathanga omatato, upheke enye imizuzu eyi-10, kwaye uyisebenze etafileni ngeeshizi.
Eggplants e Korea
Izithako:
- isitshalo seqanda - iziqhekeza ezi-3;
- I-pepper yaseBulgaria - ii-3 ii-pcs.;
- anyanisi - ii-2 ii-pcs.;
- ipepper pepper - 1 pc.;
- ityuwa, igalikhi - ukunambitha.
Ukulungiselela
Ama-eggplants anqunywe ngamacwecwe amancinci, ixesha lonyaka ngetyuwa kwaye ahambe ngobusuku.
Ama-eggplants ahlambulule ityuwa, aphume kwaye apheke kwi-cauliflower, enezela anyanisi, i-peel pepper kunye nepelepele ebomvu.
Susa kwi-heat, yongeza igalikhi, ubeke ikhava uze ume emizuzu emi-5.
Cottage ushizi casserole
Izithako:
- i-cottage cheese - 750 g;
- manka - 2 isipuni;
- ushukela - iipuniwe ezine;
- izithelo zomvini okanye izithelo ezicatshulwa - iipunipoli ezi-2;
- amaqanda - amaqhekeza amathathu;
- ukhilimu omuncu - 300 g;
- vanillin - 1 sachet;
- i-oyile yemifino - 1 ithisipuni;
- i-lemon peel - 1 pc.
Ukulungiselela
Betha i-cottage cheese, 2 tbsp. ushukela, iiqanda ezi-2, i-vanillin kunye ne-lemon zine i-lemon kuze kufike u-homogeneity. Yongeza imango, isabha. Hlanganisa iziqhamo ezidibeneyo, xuba. Ifomu (24cm) gcoba isityalo. ibhotela, uthele i-curd ungqimba uze ubhaka ehovini imizuzu engama-30 kwiqondo lokushisa lama-170 degrees Cream ukhilimu omuncu, i-2 tablespoons. ushukela, iqanda.
Xa ixesha loluhlu lokuqala ludlulayo, fumana ifom, uthele isalathisi sesibini uze ufake efayini malunga nemizuzu eyi-10. Emva kokulungiswa, umgca ungagubha kancane phakathi kwendawo - oku kuqhelekileyo.