Uma izinga lokushisa liqala ukukhuphuka, into yokuqala esiyenzayo ukuyeka izitshulu kanye nezitsha ezimnandi esizithanda kakhulu ebusika. Kuyaqondakala ukuthi akekho ofuna ukubhekana nobhontshisi obuphekiwe uma kushisa kakhulu, ikakhulukazi uma kunguwe ophekayo futhi oguqula ikhishi libe yi-sauna yangempela. Kodwa-ke, ukususa ubhontshisi ekudleni kwethu ngenxa nje yesizini kuyiphutha elikhulu, njengoba kuyizinto ezifanelekile zokuhlala unamandla ngaphandle kokuzizwa uvilapha.
Isihluthulelo ukushintsha indlela ocabanga ngayo bese ukhetha izinhlobo ezilula, ezilinganiselayo, neziphilayo. Kungakhathaliseki ukuthi ukufunda ukupheka ama-legumes ukuze wonge isikhathi noma ukusebenzisa i-pressure cooker ukuze unciphise ukushisa ekhaya, ama-lentile, ama-chickpeas, nobhontshisi kungaba yisisekelo sokudla kwasemini okuqabulayo kanye nokudla kwakusihlwa . Ngaphezu kwalokho, ngokukuhlanganisa nemifino yesizini, izithelo, noma inhlanzi, ungakha ukudla okuphelele okuxazulula inkinga yakho yokudla ngemizuzu embalwa nje.
Umlingo wama-chickpeas ehlobo
Ama-chickpeas agcwalisa kakhulu futhi ahambisana kahle nokunambitheka okunamandla. Inketho elinganiselayo ukuwalungisa ngamatamatisi ahlukahlukene e-cherry , ama-radish, u-anyanisi obomvu, i-celery, kanye ne-tuna belly, agqokwe ne-Dijon mustard vinaigrette kanye noju oluncane. Uma ufuna okuthile okungavamile, ungazama uhlobo olumnandi nolumuncu ngokufaka u-anyanisi wasentwasahlobo kanye nezaqathi nama-raisin, ugcobe ujusi we-orange, bese uqeda nge-balsamic vinegar.
Kulabo abathanda ukunambitheka okwengeziwe kwaseMedithera, ukuhlanganisa ama-chickpeas nekhukhamba, ushizi we-feta, ama-olive amnyama, kanye ne-mint entsha kuyinto eqinisekile. Kukhona nezinketho eziyinkimbinkimbi, njenge -chickpeas eyosiwe ne-millet , lapho ama-legumes ephekwa khona nge-cumin, i-paprika, kanye ne-Worcestershire sauce ukuze anikeze ukuthinta okuqinile nokunukayo okungafani nokuthamba kokusanhlamvu.
Ama-lentile: okungaphezu kakhulu kwesitshulu sendabuko
Ama-lentile, ikakhulukazi izinhlobo ezibomvu noma ze-beluga, alungele amasaladi ayinkimbinkimbi. Enye iresiphi yokuqala isebenzisa ama-lentile abomvu nama-sardine, u-anyanisi ofakwa ngokushesha kushukela noviniga, i-chili entsha, kanye nama-capers. Ngakolunye uhlangothi, ama-lentile e-beluga ayamangalisa uma ehlanganiswa nama-chips e-tortilla kakolweni acwebezelayo, ama-jalapeño, kanye nombhede wemifino enamaqabunga, okudala umehluko othakazelisayo kakhulu wokwakheka.
Uma ufuna okuthile okumnandi nokuqabulayo, ungaxuba amalentili nemango, i-avocado, ilethisi yemvu, nama-cashew, usebenzise i-lime ne-cilantro njenge-dressing. Kubathandi boshizi, ingxube yamalentili ne- feta cheese, izaqathi eziphekiwe , kanye ne-vinaigrette ye-mustard-lime iyindlela enomsoco futhi elula. Kukhona ngisho nezinguqulo ezithambile zemvelaphi yaseFrance ezisebenzisa i-sauté ka-anyanisi nebhotela ne-crème fraîche, ezikhonzwa zifudumele namasoseji afana nesoseji yaseCatalan.
Ubhontshisi nama-pocha: ubusha kukho konke ukuluma
Ubhontshisi omhlophe kanye nama-pocha (uhlobo lobhontshisi) kuyisisekelo sezindlela zokupheka zakudala ezingasoze zahluleka. I-Catalan Empedrat edumile iyisibonelo esiphelele, ehlanganisa ubhontshisi ne-cod ekhishwe usawoti, iqanda elibilisiwe, utamatisi, kanye nama-olive. Ngendlela efanayo, singalungisa isaladi yobhontshisi be -pochas obucwebezelayo kanye ne-cod ebhemayo, izaqathi, upelepele oluhlaza, kanye ne -vinaigrette yelamula ne-mustard e-citrus ethuthukisa wonke ukunambitheka.
Enye indlela emnandi ukuhlanganisa ubhontshisi nesisu se-tuna, i-watercress, noma isipinashi kanye ne-lime encane. Kulabo abafuna okuthile okumnandi kakhulu, ukuxuba ubhontshisi noshizi oluhlaza okwesibhakabhaka, ama-alimondi athosiwe , kanye no-anyanisi oqoshiwe nge-dressing yoju kudala ukunambitheka okukhulu. Izinguqulo ezilula nazo zingenzeka, njengesaladi ye-legume enezinti ze-crab noma ingxube eyisisekelo yobhontshisi omhlophe nopelepele onemibala emithathu kanye noviniga we-sherry.
Inhlanganisela yokudala namathiphu okulungiselela
Ukuze kuthuthukiswe lezi zindlela zokupheka, kunconywa kakhulu ukufaka izithako eziningi njengembewu yethanga, imbewu yelanga, ama-walnuts, noma ama-hazelnuts, okwengeza amafutha anempilo kanye nokuthungwa okuqinile . Isibonelo, isaladi yebhontshisi ene-tuna nama-alimondi athosiwe iyisidlo esiphelele nesiqhubekayo. Ungafaka futhi okusanhlamvu okufana ne-quinoa, okushintsha isaladi ibe isidlo esiyinhloko esinomsoco kakhulu.
Uma unesikhathi, ungakhetha amasaladi afudumele anemifino eyosiwe kuhhavini (isitshalo seqanda, upelepele obomvu, iseleri) bese uwaxuba nobhontshisi omhlophe namantongomane ephayini ukuze uthole isaladi efudumele emnandi . Imfihlo yokwenza ama-legumes asemathinini anambitheke kangcono ukuwageza kahle ngaphansi kwamanzi agobhozayo ukuze ususe ukunambitheka koketshezi olufakwa emathinini. Ngokufanayo, ukusebenzisa ama-vinaigrette enziwe ekhaya anamafutha omnqumo angavamile, ulamula, noma i-apple cider kanye nama-vinegar e-balsamic kwenza umehluko omkhulu phakathi kwesidlo esiphakathi nesingavamile.
Izinzuzo zokudla okunempilo kanye nokusimama
Ukufaka ubhontshisi ekudleni kwakho kwasehlobo akukhona nje ukunambitheka, kumayelana nempilo. Zicebile ngamaprotheni asekelwe ezitshalweni, insimbi, kanye ne-potassium , futhi zinenkomba ephansi ye-glycemic, esiza ukugcina amazinga wamandla azinzile. Ngokombono wezemvelo, ukutshalwa kwazo kuqhubeka isikhathi eside kakhulu kunokweprotheyini yezilwane, njengoba kudinga amanzi amancane futhi kuvuselela ukuvunda kwenhlabathi.
Ukulungisa lawa masaladi kuyindlela ehlakaniphile yokujabulela izakhamzimba ngaphandle kokushisa kwesitofu. Ngokuhlanganisa isisekelo semifino nemifino emisha, izithelo zasezindaweni ezishisayo, namantongomane, sithola ukudla okulinganiselayo nokwanelisayo okufanelekela noma yisiphi isenzakalo, kungakhathaliseki ukuthi kuyisitsha sokuhambisa ogwini lolwandle esitsheni esingangeni moya noma isidlo sakusihlwa esisheshayo nesinempilo ekhaya.
Ukukhetha izitsha ezibandayo ezisekelwe kuma-chickpeas, ama-lentile, nobhontshisi kukuvumela ukuthi ulondoloze ukudla okunempilo ngaphandle kokudela injabulo yokudla okumnandi phakathi nezinyanga ezifudumele. Ngenxa yokuguquguquka kwezithako zazo kanye nokulula kokulungiselela, lezi zindlela zokupheka ziguqula umbono wemifino, zizenze izinkanyezi ezingaphikiswana ngazo etafuleni lasehlobo ngokusebenzisa izinhlanganisela ezisukela kokulula kakhulu nokujwayelekile kuya kokungajwayelekile nokuyinkimbinkimbi.
