El irayisi elinsundu Ilayisi lithole indawo emakhishini amaningi ngenxa yokuba nokudla okunomsoco, okwanelisayo, nokuphelele kunelayisi elimhlophe, kodwa akulula ngaso sonke isikhathi ukulipheka kahle, ingasaphathwa eyokuliguqula libe isidlo esimnandi ngempela. Ngezinye izikhathi alipheki kahle, ngezinye izikhathi liyapheka kakhulu futhi lithambile… futhi kuzwakala sengathi kufanele “ulwe” nalo njalo uma ulipheka.
Izindaba ezinhle ukuthi, ukwazi kahle ukuthi okusanhlamvu kunjani, ukuthi kuziphatha kanjani ngesikhathi sokupheka Futhi ngesikhathi esifanele sokupheka, ungafinyelela irayisi elinsundu elithambile, elimnandi, neliguquguqukayo ngendlela emangalisayo, elifanele kokubili izitsha ezinongiwe kanye nama-dessert. Ngaphezu kwalokho, ngemibono embalwa yeresiphi yansuku zonke esebenzayo, isuka ekubeni isidlo esilula esiseceleni iye ekubeni inkanyezi yokudla okuphelele, amasaladi, ama-stir-fries, kanye namaswidi enziwe ekhaya.
Iyini ngempela irayisi elinsundu futhi lihluke kanjani elayisini elimhlophe?
Uma sikhuluma ngelayisi elinsundu, sibhekisela kokusanhlamvu okususwe kukho i-bran kuphela. igobolondo langaphandle elingadliwaukulondoloza i-bran, i-germ, kanye ne-endosperm. Le mininingwane, ebonakala incane, yiyo eyenza umehluko wokudla okunempilo kanye nokwakheka uma kuqhathaniswa nelayisi elimhlophe.
Elayisini elimhlophe, ngesikhathi senqubo yezimboni, ingxenye enkulu yezingxenye zangaphandle zokusanhlamvu iyasuswa, kushiye cishe kuphela i-endosperm ecebile ngesitashiLokhu kuyenza ithambe, ipheke ngokushesha, futhi ibe nokunambitheka okungathathi hlangothi, kodwa futhi kusho ukulahlekelwa yi-fiber eningi, amavithamini, kanye namaminerali akhona ku-bran kanye ne-germ.
Ngakolunye uhlangothi, elayisini elinsundu, leso simbozo sangaphakathi siyagcinwa. Yingakho okusanhlamvu umbala onsundu kakhulu noma onsunduIqina kancane uma ihlafunwa futhi inokunambitheka okunamandla kakhulu, kanye nama-nuts amancane noma okusanhlamvu okuthosiwe, okuthakazelisa kakhulu uma wazi ukuthi ungakusebenzisa kanjani.
Okubalulekile: Nakuba abantu abaningi bekholelwa ukuthi ilayisi elinsundu linamakhalori ambalwa kakhulu kunelayisi elimhlophe, empeleni, amakhalori aphelele afana kakhuluOkuwushintsho ukusatshalaliswa kwezakhamzimba, inani le-fiber, kanye nomthelela ekushukela egazini nasekusutheni.
Izakhiwo zokudla okunempilo kanye nezinzuzo zerayisi elinsundu
Ilayisi elinsundu liyi- okusanhlamvu okulinganiselayo kakhulu Ingadliwa njalo njengengxenye yokudla okunempilo. Ngokugcina i-bran yayo kanye ne-germ, inikeza inhlanganisela ethakazelisayo yama-carbohydrate ayinkimbinkimbi, amavithamini, amaminerali, kanye nama-antioxidants.
Esinye sezici zayo eziphawuleka kakhulu okuqukethwe kwe-fiber ephezuluUma kuqhathaniswa nelayisi elimhlophe, le fibre isiza ekulawuleni ukunyakaza kwamathumbu, ithuthukise umuzwa wokugcwala, futhi inegalelo ekulawuleni isifiso sokudla kangcono. Yingakho ivame ukunconywa ekudleni okulinganiselayo noma lapho uzama ukulawula isisindo ngaphandle kokulamba.
Ngokuphathelene namandla, irayisi elinsundu lihlinzeka kakhulu ama-carbohydrate ayinkimbinkimbiLokhu kugaywa kancane kancane, okuvumela amazinga kashukela egazini azinzile. Lokhu kuholela ekukhuphukeni kancane kukashukela kanye namandla ahlala isikhathi eside, okuwusizo kakhulu empilweni yansuku zonke, emsebenzini, noma ngenkathi udlala imidlalo.
Kuyathakazelisa futhi ngegalelo layo ku- amavithamini eqembu B (njenge-B1, B3, kanye ne-B6), ezihilelekile ekusetshenzisweni kwamandla kanye nokusebenza kahle kwesimiso sezinzwa. Iphinde iqukethe amaminerali afana ne-magnesium, i-phosphorus, insimbi, kanye ne-potassium, konke okudingekayo ezinqubweni ezifana nokufinyela kwemisipha, ukwakheka kwamathambo, kanye nokuthuthwa komoya-mpilo.
Ngokugcina ungqimba lwalo lwangaphandle, irayisi elinsundu liyalondoloza antioxidants yemvelo ezisiza ekulweni nokucindezeleka kwe-oxidative. Akuyona ukudla okumangalisayo, kodwa kuyisengezo esibalulekile ekudleni okuhlukahlukene okucebile ngezithelo, imifino, kanye nokunye okusanhlamvu okuphelele.
Elinye iphuzu elivumelana nayo ukuthi ingukudla ngokwemvelo kunamafutha aphansi futhi akuna-cholesterolIfanele abantu abanezinkinga zenhliziyo noma labo abafuna ukunakekela inhliziyo yabo. Inhlanganisela yayo ye-fiber, ama-bioactive compounds, kanye ne-low glycemic index yenza kube yinto evame ukwenziwa ekudleni okuvikela inhliziyo.
Okokugcina, kufanelekile ukukhumbula ukuthi ilayisi, ngokuvamile, liwukudla okusanhlamvu. ngokwemvelo ayinayo i-glutenNgakho-ke, irayisi elinsundu lifaneleka kahle kubantu abanesifo se-celiac noma ukuzwela kwe-gluten, uma nje ukuxhumana okungenzeka kulawulwa ngesikhathi sokuphatha nokupheka.
Amathiphu okupheka irayisi elinsundu: izikhathi nezindlela ezisebenzayo
Ukupheka irayisi elinsundu akunzima, kodwa kudinga okungaphezu kwalokho. Isineke nokunemba ngesikhathi kunelayisi elimhlophe. Isizathu ungqimba lwe-bran oluzungeze okusanhlamvu, olusebenza njengohlobo "lwesihlangu" futhi lwenze kuthathe isikhathi eside ukuthi amanzi angene ngaphakathi.
Into yokuqala okufanele uyikhumbule ukuthi akuzona zonke irayisi eliphelele elifanayo. Kuye ngohlobo (okusanhlamvu okude, okusanhlamvu okufushane, i-bomba, i-basmati ephelele, njll.) kanye nenani le-bran eligcinwa uhlobo ngalunye, Izikhathi zokupheka zingahlukaAmanye amalayisi okusanhlamvu okuphelele adinga imizuzu engama-20-25, kanti amanye athatha imizuzu engama-40-45.
Ezinye izinhlobo zisebenza ngokusanhlamvu okugcina igobolondo elingaphakathi kakhulu kunezinye, okusho ukuthi zidinga isikhathi eside sokupheka. Uma uzipheka isikhathi esifanayo nelayisi elimhlophe, umphumela uvame ukuba mubi kakhulu: noma zigcina ziqinile ngaphakathi, noma, uma welula isikhathi sokupheka ngaphandle kokulungisa amanzi, ziba bushelelezi futhi zibe bushelelezi.
Yingakho kubalulekile ukunaka njalo imiyalelo yomkhiqizi okuvela ephaketheni, okungenani izikhathi ezimbalwa zokuqala, bese ulungisa izikhathi zokupheka kancane ngokwendlela othanda ngayo (okuqinile, okuthambile, njll.). Uma usuqonda uhlobo oluthile lomkhiqizo nohlobo, ukuphinda umphumela kulula kakhulu.
Esinye isici esibalulekile ukuqonda ukuthi irayisi elinsundu alidingi amanzi engeziwe ngoba "liphuza" kakhulu, kodwa ngoba, ngokudinga isikhathi eside sokuphekaKukhona ukuhwamuka okwengeziwe. Yingakho ngezinye izikhathi kunzima ukuthola isilinganiso esifanele samanzi kusetshenziswa indlela yendabuko "yokumunca".
Indlela engenaphutha: pheka irayisi elinsundu njengokungathi yi-pasta
Indlela ewusizo kakhulu engavamile ukwehluleka, ikakhulukazi uma uqala, Pheka irayisi elinsundu emanzini amaningiNjengoba kunjalo nge-pasta. Ngale ndlela akudingeki ukhathazeke kakhulu ngesilinganiso samanzi esiqondile futhi ungagxila kuphela ekubunjweni kokusanhlamvu.
Ukuze wenze lokhu, faka amanzi amaningi ebhodweni, anele ukumboza ilayisi kahle ngesikhala esengeziwe, bese ufaka isipuni sikasawoti (Leli nani lilungele cishe iziphako ezintathu kuya kwezine zelayisi, kodwa ungalilungisa ngendlela othanda ngayo). Yehlisa ukushisa kube phezulu bese umboza imbiza ukuze ibile ngokushesha okukhulu.
Ngesikhathi amanzi eshisa, kunconywa kakhulu ukugeza irayisi elinsundu. Lesi sinyathelo, ngaphezu kokulihlanza, sisiza ukususa okunye kokungcola. isitashi esingaphezulu Lokhu kusiza ukwenza umphumela wokugcina ukhululeke kakhulu. Indlela elula ukufaka ilayisi esitsheni esikhulu, usimboze ngamanzi abandayo, bese uvuselela kahle ngezandla zakho noma ngesipuni.
Uzobona amanzi ephenduka amafu kancane. Ngaleso sikhathi, thela lawo manzi ngokutshekisa isitsha ngokucophelela ukuze irayisi lihlale phansi. Phinda inqubo yokumboza ngamanzi, uhlikihle kancane, bese uthela amanye ambalwa. Izikhathi ezingu-4-6, kuze kube yilapho amanzi ecishe acwebeEkugcineni, khipha irayisi ku-colander bese uyivumela ukuthi ilahle uketshezi oluningi.
Uma ufuna ukuthuthukisa ukunambitheka, ungathatha isinyathelo esengeziwe sokuzikhethela: thambisa irayisi kancane Ngaphambi kokupheka, mane nje ushise ipani ngamafutha omnqumo amancane ekushiseni okuphezulu, engeza ilayisi elikhiphiwe amanzi, bese upheka imizuzu emi-2-4, uvuselela njalo ukuze unganamatheli. Lokhu kuthosa okulula kuthuthukisa iphunga le-cereal futhi kunikeza okusanhlamvu uhlamvu oluqinile.
Uma amanzi ebhodweni esebila futhi, engeza ilayisi elinsundu (elithosiwe noma elingathosiwe) bese ulinda libuye libile. Ngaleso sikhathi, yehlisa ukushisa ukuze ugcine ukubila okuthambile kodwa okungaguqukiIsikhathi sokupheka ngokuvamile sicishe sibe yimizuzu engama-20 njengereferensi evamile, yize amalayisi amaningi aphelele ayindilinga athatha imizuzu engama-30-35, kanti amanye athatha ngisho nemizuzu engama-40, kuye ngohlobo lomkhiqizo.
Kusukela esikhathini esiboniswe ephaketheni, hlola okusanhlamvu ngezikhathi ezithile. Okungcono kakhulu, kufanele kube ithambile kodwa inesikhungo esiqinile kancaneKufanele kube yinto efana ne-al dente pasta. Uma kusobala ukuthi ayiphekiwe kahle, yishiye imizuzu embalwa eyengeziwe, uqiniseke njalo ukuthi ayipheki kakhulu.
Uma isifinyelele ekuqineni okufiselekayo, cisha ukushisa bese uthela okuqukethwe yibhodwe ku-colander enkulu. Hlunga kahle ukuze ususe amanzi angaphezulu bese uvuselela ngobumnene ngesipuni ukuze ususe noma yimuphi umswakama osele. Bese uyibuyisela ku- Dlulisa irayisi ebhodweni elishisayo, manje elingenalutho nelomile.Yimboze bese uyivumela ukuthi iphumule imizuzu emi-5-10. Lokhu kuphumula kokugcina kuvumela ilayisi ukuthi lome kancane, lithuthukise ukuthungwa kwalo, futhi libe lihle futhi likhululeke.
Indlela yendabuko yokucwilisa: irayisi elinsundu elimnandi elinokwakheka okwengeziwe
Enye indlela evame kakhulu yokupheka irayisi elinsundu, ikakhulukazi uma sifuna okusanhlamvu iphunga elimnandi kakhulu futhi linemibono ejulileKuhilela ukufaka ukucwilisa kwangaphambilini kanye nokunambitheka okuncane kwe-aromatics ngaphambi kokufaka amanzi.
Kulokhu, icebo liwukushiya ngaphandle ilayisi elinsundu. ukucwiliswa ubusuku bonke Noma, okungenani, cishe amahora angu-8-10. Ukuze wenze lokhu, qala ugeze okusanhlamvu, ukumboze ngamanzi ahlanzekile anele, bese ukukucwilisa ekamelweni lokushisa noma esiqandisini. Lokhu kucwilisa kuvumela i-fiber ukuthi iqale ukumanzisa, ukuze ukupheka okulandelayo kusheshe futhi okusanhlamvu kube mnene ngaphakathi.
Ngemva kwesikhathi sokucwilisa, khipha irayisi kahle bese ulibeka eceleni. Ebhodweni elikhulu, engeza ingcosana yamafutha omnqumo bese ugalikhi onsundu kancane oqoshiwe noma ogayiwe Pheka emlilweni ophakathi kuze kube yiphunga elimnandi kodwa lingashi. Uma uthanda, ungafaka u-anyanisi oqoshiwe kahle noma eminye imifino ukuze uthole umphumela ophelele.
Ngaleso sikhathi, engeza irayisi elinsundu elikhiqizwe amanzi kanye nosawoti omncane (isibonelo, usawoti wolwandle noma usawoti opinki) bese upheka konke imizuzu embalwa ukuze ilayisi limunce ukunambitheka kwamafutha negalikhi. Bese uthela amanzi ashisayo: isiqondiso esivamile cishe izinkomishi ezimbili nengxenye zamanzi ngenkomishi ngayinye yelayisi, yize lokhu kungahluka kuye ngohlobo lwelayisi nokuthi selimanziswe isikhathi esingakanani.
Uma amanzi ebila, ungangeza isithako esengeziwe, njengokuthi ummbila oqotshwe ngamagobolondookwengeza ubumnandi nombala esitsheni. Hlanganisa kahle, vala imbiza, wehlise ukushisa kube phansi, bese uyivumela ibile kancane. Ezindleleni zokupheka eziningi, kusetshenziswa le ndlela, isikhathi sokupheka singaba yimizuzu engama-40-45.
Umphumela uba irayisi elinsundu eline- ukunambitheka okuzungezile okwengeziwe, iphelele njengesisekelo sesidlo esikhulu uma gcwalisa ngemifino, imifino noma amaprotheni athile, noma njengomhlobiso onephunga elimnandi wenyama, inhlanzi noma izitsha zemifino.
Indlela yokugcina nokusebenzisa kabusha irayisi elinsundu eliphekiwe
Enye yezinzuzo ezinkulu zelayisi elinsundu ukuthi libekezelela kahle kakhulu kuphekwe kusengaphambiliEqinisweni, abantu abaningi bakhetha ukulungiselela inani elikhulu ngesikhathi esisodwa bese beligcina esiqandisini ukuze balisebenzise izinsuku eziningana.
Uma seliphekiwe futhi selipholile ngokuphelele, irayisi elinsundu lingagcinwa esitsheni esingangeni moya esiqandisini isikhathi eside Izinsuku ezingu-4-5 ngaphandle kwenkingaKubalulekile ukuyivumela ukuthi ifike ekushiseni kwegumbi kuqala bese uyibeka esiqandisini ngokushesha okukhulu, ugweme ukuyishiya ekushiseni kwegumbi amahora amaningi.
Leli rayisi eliphekiwe lingadliwa njengoba linjalo, ekushiseni kwegumbi noma lifudunyezwe kancane, njengalapho ukuhlobisa ukukhanya Ilungele izitsha zenyama, inhlanzi, i-tofu, noma i-legume. Ilungele futhi ukungezwa kumasaladi, ezitsheni ezibandayo, noma ezitsheni eziphekiwe, njengoba okusanhlamvu okuxekethile kunikeza ukuthungwa kanye nomuzwa wokugcwala.
Enye inketho ethakazelisa kakhulu Kupheke kahle ngaphambi nje kokukhonzaUkuthosa ilayisi eliphekiwe emafutheni amancane nemifino noma isoso kudala indlela emnandi yokusebenzisa okusele, okunezinhlamvu eziqinile kancane. Ngaphezu kwalokho, ngemva kokuphumula esiqandisini, ilayisi liyaqina futhi lisebenza kahle kakhulu kuma-stir-fries ase-Asia.
Uma ufudumeza kabusha, kungcono ukugwema isikhathi eside kakhulu ku-microwave, ngoba ingoma. Ukwengeza okumbalwa... kusebenza kahle kakhulu. amaconsi amanzi noma umhluzi Ngaphambi kokushisa, vala isitsha, noma uphinde ufudumale ngokushisa okuphakathi epanini, uvuselela njalo ukuqinisekisa ukuthi ukushisa kuyalingana.
Izinhlobo zokunambitheka: indlela yokunambitha irayisi elinsundu
Ukuze ilayisi elinsundu lingabi yisicefe, kuwumqondo omuhle ukudlala ngalo Izinongo, amakhambi kanye nezinye izinto ezinuka kamnandiUkuthinta okuncane kwenza umehluko omkhulu emphumeleni wokugcina futhi kuvumela ukuthi kuhambisane nazo zonke izinhlobo zamakhishi.
Umqondo olula uwukuyifaka emanzini okupheka. amaqabunga e-bay, i-thyme noma i-rosemaryLezi zitshalo ezinephunga elimnandi zinikeza iphunga elimnandi elihambisana kahle nezitsha zaseMedithera, inyama eyosiwe, noma inhlanzi ebhakiwe. Ikhasi likalamula elihlanziwe kahle lingangezwa futhi ukuze kube nokunambitheka okuqabulayo kwe-citrus.
Uma uthanda ukunambitheka okunamandla kakhulu, zama ukwengeza ingcosana ye- i-curry, i-cumin egayiwe noma i-turmericNgaphandle kokunikeza irayisi umbala omuhle, lezi zinongo zihambisana kahle noshizi, amalenti, imifino ethosiwe, noma inkukhu efakwe emanzini anosawoti. Qaphela ukuthi ungasebenzisi kakhulu ukuze zingabi namandla kakhulu kwezinye izithako.
Njengoba kushiwo ngaphambili, ukuthosa kancane ilayisi ngamafutha negalikhi noma u-anyanisi ngaphambi kokufaka amanzi kakade kunikeza ungqimba olwengeziwe lokunambitheka okuthosiweUkusuka lapho, ungayenza ngokwezifiso nge-paprika, i-ginger egayiwe, noma ngisho nososo wesoya uma ufuna ukunambitheka okwengeziwe kwe-Asia.
Ngaphezu kwalokho, shintsha amanye amanzi nge umhluzi wemifino, inkukhu noma inhlanzi eyenziwe ekhaya (Ngokweresiphi) kuyindlela ephumelela kakhulu yokuthuthukisa ukunambitheka okuyisisekelo kwelayisi ngaphandle kokukhathazeka okukhulu. Kodwa-ke, uma umhluzi uqukethe usawoti, kuyalulekwa ukulungisa inani likasawoti ongeziwe ukuze ugweme ukuwusebenzisa ngokweqile.
Imibono engu-7 yeresiphi esebenzayo ngerayisi elinsundu
Ilayisi elinsundu akudingeki lilinganiselwe ekubeni isidlo esiseceleni. Ngomcabango omncane nangokusebenzisa ithuba lalo ukuthungwa okuqinile kanye nokunambitheka kwe-cerealUngalungisa izitsha eziphelele, ezinempilo nezigcwalisa kakhulu, zombili ezinongiwe nezimnandi.
1. Ilayisi elinsundu njengesidlo esiyisisekelo "esivela efrijini"
Enye yezindlela ezilula zokuhlela ukudla ukupheka ukudla okuningi irayisi elinsundu eliphekiwe Lungisa kanye ngesonto bese ulugcina esiqandisini. Ngaleyo ndlela, ngemizuzu embalwa ungaba nesitsha esilula esilungele inyama, inhlanzi, noma izitsha zemifino.
Udinga nje ukuyifudumeza kancane noma ukuyithosa ngamaconsi ambalwa amafutha omnqumo, bese ufaka imifino esheshayo uma uthanda (isibonelo, i-asparagus, isanqante esigayiwe, i-zucchini noma upelepele) bese ulungisa usawoti nopelepele. Ngale ndlela, noma iyiphi ingcezu yenkukhu eyosiwe noma i-omelet elula iba ukudla okuphelele kakhulu.
2. Isaladi efudumele yelayisi elinsundu kanye ne-lentile enoshizi
Inhlanganisela elinganiselayo kakhulu ukuxuba irayisi elinsundu ne- imidumba efana ne-lentile Le saladi iwumthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni, i-fiber, kanye nama-carbohydrate ayinkimbinkimbi. Imnandi kakhulu ngezinsuku ezishisayo noma ongayithatha uye emsebenzini ebhokisini lesidlo sasemini.
Ukuze uyilungiselele, qala upheke ama-lentile nelayisi elinsundu ebhodweni elikhulu ngamanzi nosawoti omncane, uqaphele isikhathi sokupheka ukuze zombili izithako zihlale zi-al dente. Uma seziphekiwe, zikhiphe amanzi bese uzigeza kancane ngamanzi abandayo ukuze umise inqubo yokupheka bese uzivuselela.
Ngakolunye uhlangothi, bayalimaza u-anyanisi obomvu oqoshiwe kahle kakhulu Faka u-anyanisi epanini elinamafutha omnqumo kuze kube yilapho uthambile futhi umnandi. Dlulisa lawa anyanisi esitsheni esikhulu, lapho exutshwa khona nelayisi elikhishwe kahle kanye ne-lentile, amaqabunga e-parsley amasha aqoshiwe, kanye noshizi oqoshiwe (njenge-feta noma omunye ushizi oqinile owuthandayo).
Ukuze ulungise i-dressing, ungalungisa i-vinaigrette enamafutha omnqumo, uviniga wewayini elibomvu, usawoti, kanye namaconsi ambalwa ejusi likalamula, ulungise i-acidity ukuze inambitheke. Hlanganisa konke kahle, kuvumele kuphumule esiqandisini isikhashana ukuze uvumele ukunambitheka kuhlangane, bese ukhonza. isaladi ebandayo noma ekushiseni kwegumbi.
3. Irayisi elinsundu elithosiwe e-Asia nemifino
Ilayisi elinsundu elisele, elimnandi futhi elibandayo futhi elomile kancane, lilungele ukulungiselela I-stir-fry yesitayela sase-Asia, ilungele ukusetshenziswa kwemifino esele kanye nokwenza isidlo sakusihlwa esisheshayo nesimnandi.
Epanini lokuthosa i-wok noma elikhulu, thosa imifino esikiwe kancane—isanqante, upelepele, u-anyanisi, i-zucchini, i-broccoli, njll.—ekushiseni okuphezulu ngamafutha amancane. Uma sezinsundu kancane kodwa zisaqine, engeza ilayisi elinsundu eliphekiwe, uliqhekeze nge-spatula ukuze uvimbele ukuqhekeka.
Ukuchaphaza kwe isosi yesoya (noma i-tamari engenayo i-gluten)Engeza ijinja entsha eqoshiwe, futhi uma uthanda, iqanda elishayiwe eliqala ngokushesha lapho lithinta ukushisa, lisakazeke phakathi kwezinhlayiya. Imizuzu embalwa yokuthosa ngamandla yikho kuphela okudingekayo ukuze isidlo sibe siphelele futhi sinuka kamnandi.
4. Ilayisi elinsundu elenziwe ekhaya elinommbila negalikhi
Iresiphi elula kakhulu futhi eguquguqukayo ihilela ukulungiselela irayisi elinsundu nge igalikhi yegolide kanye nezimbewu zommbila, ukuthola isidlo esimnandi esisebenza kokubili njengesitsha esiseceleni kanye nesidlo esilula esiyinhloko.
Ngemva kokucwilisa irayisi elinsundu nokulikhipha kahle, pheka igalikhi eligayiwe noma eliqoshiwe kahle ebhodweni elinamafutha omnqumo. Uma igalikhi isiqala ukuba nsundu, engeza ilayisi nosawoti, bese uvuselela kahle ukuqinisekisa ukuthi okusanhlamvu kumunca uwoyela onongiwe.
Okulandelayo, engeza amanzi ashisayo, ubilise, bese ufaka izinhlamvu zommbila. Yehlisa ukushisa kube phansi, umboze imbiza, bese uyivumela ibile kancane. cishe imizuzu engama-45noma kuze kube yilapho ilayisi selithambile futhi amanzi esemuncwe.
Umphumela uba irayisi elinsundu eline- izinhlamvu zommbila ezimnandi nezithambileKuphelele ukuhambisana nenyama eyosiwe, inhlanzi ebhakiwe noma umane ujabulele isaladi enhle kanye ne-avocado.
5. Isaladi yelayisi elinsundu elisha lesimo sezulu esifudumele
Lapho nje kufika izinsuku ezifudumele, irayisi elinsundu liba yisisekelo esifanele salokhu amasaladi abandayo apheleleUkuthungwa kwayo okuqinile kusho ukuthi okusanhlamvu akuqhekeki futhi kugcina kahle ama-dressing, noma ngabe isaladi ilungiselelwe kusengaphambili.
Inketho ewusizo kakhulu ukuxuba irayisi elinsundu eliphekiwe nelipholile nemifino emisha (utamatisi, ukhukhamba, u-anyanisi obomvu, upelepele), imifino efana noshizi noma ubhontshisi, amakhambi anephunga elimnandi kanye nokufakwa okuhle kwamafutha omnqumo, uviniga noma ulamula, usawoti kanye nopelepele.
Ukuze ugcwalise kakhulu, ungangeza ushizi oqoshiwe, i-tuna, iqanda elibilisiwe noma ngisho nenkukhu eyosiwe esele. Into ebalulekile ukudlala ngezimo nemibala, ukuze ukudla okunempilo kungabi yinto eyisicefe.
6. I-pudding yelayisi elinsundu elikhilimu
I-rice pudding yakudala ingalungiswa kusetshenziswa irayisi elinsundu esikhundleni selayisi elimhlopheokuholela ku-dessert enokwakheka okungavamile kodwa okududuzayo. Okusanhlamvu kuhlala kuphelele kancane, kodwa uma kuphekwe ngesineke kuba mnandi kakhulu.
Ukuze wenze lokhu, irayisi elinsundu liqale liphekwe emanzini kuze kube yilapho lithambile kakhulu. Bese liyakhishwa amanzi bese lidluliselwa ebhodweni elihlanzekile elinobisi (kungaba ubisi oluphelele, olunamafutha amancane, noma olusekelwe ezitshalweni). ukhukhunathi, i-almond noma i-oats(isibonelo), ushukela ngokunambitha, ikhasi likalamula noma le-orenji kanye nenduku yesinamoni.
Isihluthulelo ukupheka emlilweni ophansi kakhulu, uvuselela ngezikhathi ezithile, ukuze ubisi lunciphe futhi ilayisi lithole ukupheka okuhamba kancane nokuthatha isikhathi eside lokho kuyenza ibe mnandi. Uma isinomumo oyifunayo, susa amakhasi nesinamoni, uyivumele iphole kancane bese ukhonza ngesinamoni egayiwe phezulu.
Le nguqulo ingaba mnandi kancane kuneyendabuko uma ifiswa, futhi isebenza kahle kakhulu njengoba ukudla kwasekuseni okugcweleikakhulukazi uma kuphelezelwa izithelo noma amantongomane amasha. Abantu abaningi bakudla esikhundleni se-oatmeal ekuseni.
7. I-dessert yelayisi elinsundu esheshayo ene-apula nesinamoni
Kulezo zinsuku lapho uthanda into emnandi kodwa elula, i-dessert elula kakhulu ukuxuba irayisi elinsundu ne- i-apula nesinamoni egayiweAkuyona inkimbinkimbi futhi inambitheka kahle ngendlela emangalisayo.
Okokuqala, pheka irayisi elinsundu emanzini amaningi, njengoba kuchaziwe, ukuhlonipha isikhathi sokupheka semizuzu engama-30-40 kuye ngohlobo lwezinhlamvu. Uma seliphekiwe, likhiphe amanzi, ulihlanze isikhashana emanzini abandayo ukuze umise inqubo yokupheka, bese ulivumela liphole lifike ezingeni lokushisa legumbi.
Okwamanje, bayawahluba bese bewagaya ama-apula amnandi (isibonelo, uhlobo lweGolden Delicious), ngomzuzu wokugcina ukuze zingabi ne-oxidizing kakhulu. Uma uthanda, zinganqunywa zibe yizicucu ezincane kakhulu bese zicwiliswa emanzini kalamula ukuze kuncishiswe i-oxidation.
Uma irayisi selibanda, lixube ne-apula cishe ngesilinganiso sesigamu nesigamu, ulungise ukunambitheka. Faka ingxenye yethisipuni yesinamoni egayiwe, nambitha, bese ulungisa uma ufuna izinongo ezengeziwe. Lingadliwa ngokushesha noma ngemva kokuphumula esiqandisini isikhashana, futhi liyinto enhle kakhulu. I-dessert elula, enempilo futhi egcwalisa kakhulu.
Njengoba ubona, irayisi elinsundu lisebenziseka kalula kakhulu kunalokho okubonakala sengathi liyikho. Ukuqonda ukuthi lipheka kanjani, ukwazi ukuthi ungaliphatha kanjani ukuze lihlale lithambile, kanye nokusebenzisa amakhambi, izinongo, ubhontshisi, imifino, noma ngisho nama-dessert, kukuvumela ukuthi ujabulele ngempela lokhu okusanhlamvu. egcwele i-fiber, ukunambitheka kanye namathubaKulungele kokubili ukuzinakekela nokudla kahle ngaphandle kwezinkinga zansuku zonke.