Ukuhlela ukudla kwesonto lonke kungaba uhambo lwangempela uma uhlanganisa umsebenzi, ikhaya, kanye nemisebenzi yezingane, kodwa ngokuhlela okuncane, ungakwazi ukujabulela ukudla okumnandi. Ukudla okunempilo komndeni wonke ngaphandle kokuxakeka ekhishiniIsihluthulelo ukuhlanganisa izitsha ezilula, ezinempilo nezihlukahlukene ongazilungisa cishe kusenesikhathi noma uzenze ngemizuzu embalwa phakathi nesonto.
Uma uvame ukufika ekhaya ukhathele, uvule isiqandisi, bese ugcina uthatha noma yini ewusizo, uzothola ukuthi kuwusizo kakhulu ukuba nohlu lwezinto Izindlela zokupheka ezilula nezinempilo ezifanele zonke izinhlobo zokudlaNgezansi uzothola imibono eyisikhombisa yokudla okuphelele kanye namathiphu okuhlela, iseluleko sochwepheshe bezokudla, kanye neziphakamiso zokudla kwasekuseni okusheshayo, ukudla kwasemini, kanye nokudla kwakusihlwa—konke kwenzelwe ukuqinisekisa ukuthi ukudla okunempilo akuyona enye imbangela yokucindezeleka.
Kungani kufanelekile ukuhlela imenyu enempilo yamasonto onke
Ukuhlela imenyu akugcini nje ngokubhala uhlu lwezitsha: kuyindlela ewusizo kakhulu yokwenza kanjalo. Gwema ukwenza izinto ezintsha ngezinketho ezingaphilile uma siphuthumaNgokwazi kusengaphambili ukuthi uzodlani nsuku zonke, ungathenga ngokuthula, uqiniseke ukuthi unazo zonke izithako, futhi unciphise izilingo zokudla okusheshayo noma ukudla okucutshungulwe kakhulu.
Ochwepheshe bezokudla abanjengoNatalia Ortiz bagcizelela ukuthi lapho sidala imenyu sinenkululeko eyengeziwe yokwenza kanjalo. Faka ukudla okuhlukahlukene okuvela kuzo zonke izinhlobo: amaprotheni, ama-carbohydrate, imifino, izithelo, kanye nobisi.Lokhu kwenza kube lula ukugcina ukudla okulinganiselayo ngaphandle kokubala izakhamzimba ekudleni ngakunye.
Icebo eliwusizo kakhulu elinconywe ochwepheshe ukucabanga ngepuleti elihlukaniswe izingxenye ezine: nxazonke ikota yama-carbohydrate (irayisi, i-pasta, amazambane, isinkwa, i-quinoa, i-couscous)Esinye isigamu seprotheyini (inyama, inhlanzi, amaqanda, ubhontshisi, ezinye izindlela ezisekelwe ezitshalweni) kanye nengxenye esele yemifino noma isaladi. Ngalesi siqondiso esilula, uzodala amamenyu aphelele kakhulu ngaphandle kokuqaphela.
Ngaphezu kwalokho, ukuhlela kukusiza ukuthi londoloza imali ngokugwema ukuthenga ngokuzumayo Futhi kunciphisa ukuchithwa kokudla ngoba uthenga lokho kanye ozokusebenzisa. Futhi, njengokungathi lokho akwanele, kukuvumela ukuthi ubhukhe izindlela zokupheka eziyinkimbinkimbi zezinsuku ezithile, ushiye izitsha ezisheshayo noma ezilungisiwe phakathi nesonto.
Amathiphu okupheka okunempilo uma unesikhathi esincane
Esinye sezithiyo ezinkulu ekudleni okungcono ukuntuleka kwesikhathi. Ngemva kosuku olude emsebenzini, into yokugcina ofuna ukuyenza ukubhekana nezindlela zokupheka eziyinkimbinkimbi; ngakho-ke, kuwumqondo omuhle ukulandela amanye amasu ukuze Nciphisa isikhathi osichitha ekhishini ngaphandle kokuyeka ukudla okwenziwe ekhaya.
Ithuluzi eliwusizo kakhulu ukusebenzisa impelasonto noma usuku lokuphumula ukulungiselela iningi lezitsha zasemini, indlela yokwenza ukupheka kwe-batch yamasonto onkeNgale ndlela, uma ufika phakathi nesonto kuzodingeka kuphela fudumeza, hlanganisa isidlo noma engeza isidlo esisheshayoLo mbono uwusizo kakhulu ezitsheni, okhilimu, kanye nezitsha zebhodwe elilodwa.
Esinye isincomo esibalulekile ukuthi kubekwe phambili izindlela zokupheka ezingaba isidlo esisodwa kodwa siphelele ngokomsoco, njengezitshulu zenyama ezinemifino, i-couscous enenkukhu nemifino, izitsha ze-salmon ne-rice poke ezinesaladi, noma ama-legumes athosiwe anemifino. Ngale ndlela ugwema ukulungiselela isidlo sokuqala nesesibili, ikakhulukazi ngesikhathi sokudla kwakusihlwa.
Ochwepheshe bezokudla bacebisa ukuthi uhlale uyigcina efrijini noma esiqandisini izingxenye ezengeziwe zesobho, umhluzi, ama-meatball noma izitshulu ezingenamazambaneNgokuziqandisa, ungazisebenzisela isonto elilandelayo ngaphandle kokuzipheka kusukela ekuqaleni. Kunjalo nange-sofritos noma amasoso katamatisi e-pasta, angenziwa ngobuningi futhi agcinwe ezitsheni.
Okokugcina, kubalulekile ukukhetha amasu okupheka alula futhi asheshayoInyama nenhlanzi eyosiwe, ebhakiwe noma ephekiwe ngomusi (ngisho nase-microwave), imifino iyaxubana esikhundleni sama-omelet ayinkimbinkimbi, kanye nemifino esemathinini esephekiwe kakade ukuze kongiwe isikhathi esiningi sokupheka.
Izihluthulelo zemenyu ehlukahlukene ngaphandle kokuhlanya
Enye yezinto ezivame ukwesaba lapho uhlela ukudla into efanayo isonto nesontoLokhu kungaba yinto eyisicefe futhi kuholele ekushiyeni imenyu ngokuphelele. Kodwa-ke, akudingekile ukusungula izindlela zokupheka ezintsha njalo ngeviki; ukwenza izinguquko ezincane ngaphakathi kweqembu lokudla elifanayo kwanele.
Isibonelo, uma imenyu yakho ifaka isidlo senhlanzi emhlophe ebhakiwe, ungayishintsha ibe ezinye izinhlanzi ezimhlophe ezifanayo (i-hake, i-cod, i-whiting, uJohn Dory) Ukugcina isidlo esifanayo esiseceleni. Uma ubuhlele amalentili, ungawafaka ama-chickpeas noma ubhontshisi ngesonto elilandelayo ngaphandle kokuthi kube ushintsho olukhulu ohlelweni lwakho.
Okufanayo kuya ngemifino: lapho ngelinye ilanga wawupheke i-zucchini, ngelinye isonto ongakhetha kulo isitshalo seqanda, upelepele noma i-broccoli enokulungiselela okufanayoNgale ndlela awushintshi yonke imenyu kusukela ekuqaleni, kodwa kunalokho wethula ukushintshashintsha kancane kancane, ugcine isakhiwo owaziyo ukuthi sikusebenzela.
Esinye isincomo ukugwema ukushintsha yonke imenyu yakho yamasonto onke ngesikhathi esisodwa. Kunengqondo kakhulu. Yethula izitsha ezintsha ezimbili noma ezintathu bese ugcina ezinye izindlela zokupheka ezaziwayoNgokuhamba kwesikhathi uzokwandisa i-repertoire yakho, kodwa ngaphandle kwengcindezi yokuvuselela ikhishi njalo ngeSonto.
Kuwusizo kakhulu futhi ukuba nethempulethi yemenyu yamasonto onke: ungayiphrinta bese Yigcwalise ngezindlela zakho zokupheka ozithandayo, izinhlobo ezahlukene, kanye nemibono emisha.bese uyibeka esiqandisini ukuze ihlale ibonakala. Ngaleyo ndlela wonke umndeni wazi ukuthi yini ekumenyu nsuku zonke futhi izingxabano zomzuzu wokugcina ziyancishiswa.
Ukubaluleka kokudla ukudla okuhlanu ngosuku
Ochwepheshe bezokudla okunempilo bavame ukuncoma okungenani ukwenza ukudla okuhlanu ngosuku: ukudla kwasekuseni, ukudla okulula kwasemini, isidlo sasemini, ukudla okulula kwasemini, kanye nesidlo sakusihlwaLokhu kusatshalaliswa kusiza ukugwema ukuhlala amahora amaningi kakhulu ungadli, into evame ukuholela ekudleni ngokweqile noma ekudleni okulula okungenampilo lapho indlala ifika.
Isikhathi sokudla okulula phakathi kwasekuseni nantambama, inketho engcono kakhulu ukukhetha Izinketho ezilula nezilinganiselayo ezingalungiswa ngemizuzu embalwa nje: iyogathi yemvelo enezithelo ezithile kanye nenani elincane lamantongomane, isinkwa esithosiwe esiphelele ne-avocado, ushizi omusha noma i-tuna, noma izingcezu zezithelo eziphelele ezihambisana noshizi omncane noma iyogathi.
Ukudla kwasekuseni, njengoba ochwepheshe bezokudla okunempilo njengo-Ana Guerrero bechaza, kungaba nzima kakhulu ngoba Ngokuvamile isikhathi sosuku lapho isikhathi esincane kakhulu sitholakala khonaKodwa-ke, ukudla okubalulekile okufanele kuqalwe ngamandla futhi kufanelekile ukukunaka, isibonelo ngokusebenzisa ama-smoothie noma ama-shake ezithelo acebile ngezakhamzimba, ahambisana nomthombo wamaprotheni (iyogathi, ubisi, isiphuzo esisekelwe ezitshalweni esicebile) kanye nokunye okusanhlamvu okusanhlamvu okuphelele.
Ngokuphathelene nesidlo sakusihlwa, uma sifika ekhaya sikhathele sivela emsebenzini sivame ukuthatha noma yini esheshayo nelula, kodwa kungenzeka ukwenza izinto zibe lula ngokusebenzisa ukhilimu wemifino osele kusukela kwasemini, amasobho alula, isinkwa esithosiwe ne-tuna, noma izitsha ze-yogurt ezine-granola nezitheloUmqondo uwukuthi ukudla kufanele kube lula ukukugaya futhi kungabi nzima kakhulu.
Imibono engu-7 yokudla okunempilo komndeni wonke
Ngezansi siphakamisa ukudla okuyisikhombisa okuphelele nokuwusizo kakhulu kwansuku zonke, okusekelwe ezindleleni zokupheka ezinempilo nezilula ukuzilungisa. Konke kuhlangana amaprotheni asezingeni eliphezulu, ama-carbohydrate kanye nengxenye enhle yemifinoNgakho-ke, zilungele kokubili isidlo sasemini nesakusihlwa, kuye ngobuningi kanye nezinto ozifakelayo.
1. Inkukhu, i-quinoa kanye nesaladi yemifino ethosiwe
Amasaladi aphelele ayindlela enhle yokuwasebenzisa uma ungafuni ukwenza izinto zibe nzima kodwa usafuna ukudla okwanelisayo nokunomsoco. Kulokhu, isithako esivelele... I-Quinoa, i-pseudocereal ecebile ngamaprotheni kanye ne-fiberkuhlanganiswe nesifuba senkukhu kanye nenani elihle lemifino.
Ukuze uyilungiselele, faka usawoti kanye nopelepele emabeleni enkukhu ukuze unambitheke; ungazinika umuthi okhethekile ngawo ijusi likalamula kanye nempuphu kagalikhi Ngaphambi kokuzifaka umbala onsundu epanini zize ziphekwe kahle futhi zibe mnandi ngaphandle. Okwamanje, bilisa i-quinoa emanzini amaningi ngokwemiyalelo yephakheji, uyikhiphe amanzi, bese uyivumela ukuthi iphole.
Ngesikhathi i-quinoa iphola, nquma imifino oyithandayo ibe yizicucu ezincane (isibonelo, upelepele wensimbi, i-zucchini, isanqante, u-anyanisi noma i-broccoli) bese uzipheka kancane epanini elinamafutha omnqumo amancane kuze kube yilapho zithambile kodwa zisenokwakheka okuthile. Umqondo uwukuthi aziqhekeki, ngakho-ke zinikeza umehluko oqinile kunesaladi.
Esitsheni esikhulu, hlanganisa i-quinoa ephekiwe, inkukhu eqoshiwe, nemifino ethosiwe, faka usawoti kanye nopelepele, bese ugqoka uwoyela womnqumo ongavamile, ijusi likalamula elithe xaxa, kanye namakhambi anuka kamnandi uma uthanda njenge-parsley noma i-cilantro. Uzoba nesitsha esiphelele esilungele ukudliwa esitsheni se-Tupperware, esihlala kahle esiqandisini futhi ongasishintsha ngokwezinto ezithandwa ngumndeni.
2. Ama-artichoke athosiwe kuhhavini aneziqu zawo
I-artichoke iyimifino ethakazelisa kakhulu ngokombono wokudla okunempilo: iyasiza ekugayweni kokudla, inikeza i-fiber futhi ilula, ngakho-ke Akufanele iphuthelwe ekudleni okulinganiselayoUkuyibhaka kuhhavini kuyindlela emnandi kakhulu yokuyijabulela ngaphandle kokuxakeka okukhulu.
Kule recipe uzodinga ama-artichoke amasha, uwoyela womnqumo, usawoti kanye noviniga. Vula ihhavini bese Shisisa cishe ku-250°COkwamanje, hlanza ama-artichoke bese uwasika abe yizicucu noma ama-cubes, ugcine iziqu zodwa. Thinta kancane izingcezu ukuze uzivule kancane bese uzibeka ethreyini yokubhaka.
Fafaza ama-artichokes ngamafutha omnqumo, engeza usawoti omncane kanye ne-vinegar encane, bese ufaka ithileyi kuhhavini. Ngaleso sikhathi ungakwazi Yehlisa izinga lokushisa libe cishe ngu-200°C ukuze zibhakwe ngokulinganayoNgesikhathi bebhaka (cishe imizuzu engama-45, kuye ngobukhulu), susa iziqu ukuze zigcine ingxenye yazo ithambile bese uzipheka ebhodweni elinamanzi, usawoti kanye namafutha amancane imizuzu engaba yi-10.
Uma ama-artichoke esethambile futhi enombala onsundu kancane, wasuse kuhhavini bese uwaphakela neziqu eziphekiwe. Uma ufuna ukuwaguqula abe Ukudla okuyinhloko, ungangeza iqanda elibilisiwe eliqoshiwe noma i-ham eqoshiwe, noma uziphakele njengesidlo esiseceleni nenyama eyosiwe noma inhlanzi.
3. I-Gazpacho ene-avokhado: isobho elibandayo eligcwalisayo
I-gazpacho yendabuko ingenye yezindlela ezinhle kakhulu zokuhlobisa phakathi nezinyanga ezishisayo, futhi uma ufaka i-avocado iba yi- isobho elibandayo lithambile futhi ligcwele kakhuluKuhle njengesidlo sokuqala noma ngisho nesidlo sakusihlwa esilula uma uhambisana namaprotheni athile.
Ukuze ukwenze, hluba utamatisi ovuthiwe cishe abane, ikhukhamba, isigaxa sikagalikhi, uhhafu wepelepele oluhlaza, kanye nohhafu wesinkwa (kungcono esinosuku olulodwa). Sika imifino nesinkwa bese uhlanganisa konke kuze kube bushelelezi. ingxube efanayo futhi ecolekileUma uthanda, ungayihluza ukuze ibushelelezi.
Esitsheni esihlukile, hlanganisa i-pulp ye-avocado nejusi likalamula ukuze uvimbele ukubola bese ufaka lo khilimu oluhlaza esisekelweni se-gazpacho. Hlanganisa futhi kuze kuhlangane kahle futhi ukuthungwa kubushelelezi futhi kukhilimu. Kuvumele kuphole esiqandisini. Imunca kahle ukunambitheka futhi iyaqabula..
Ngaphambi nje kokuphakela, engeza cishe ilitha lamanzi abandayo (kuye ngokuthi ufisa kangakanani), i-vinegar encane, isipuni samafutha omnqumo angavamile, kanye nengxenye yesipuni sikasawoti. Lungisa lezi zinongo ukuze zinambitheke bese uziphakela zipholile; ungahambisana nazo... izingcezu zekhukhamba, utamatisi noma isinkwa esithosiwe ukuyithinta kahle.
4. I-paella ye-vegan ene-heura nemifino
I-Heura iyindlela ehlukile yemifino esikhundleni senyama yenkukhu Ilingisa ukunambitheka kwayo kanye nokuthungwa kwayo kahle kakhulu.Ngakho-ke, ilungele ukulungiselela i-paella ye-vegan emnandi efanelekile kuwo wonke umuntu, kufaka phakathi labo abafuna ukunciphisa ukudla inyama yabo ngaphandle kokuyeka lolu hlobo lwesitsha.
Qala ngokufaka amafutha epanini le-paella bese wengeza izingcezu ezintathu zikagalikhi eziqoshiwe kanye no-anyanisi ababili abamhlophe abanqunywe baba yizicucu ezincane. Faka usawoti omncane bese upheka emlilweni ophakathi kuze kube yilapho u-anyanisi ekhanya. Bese ufaka imifino oyithandayo kakhulu ekhaya: upelepele obomvu, upelepele oluhlaza, ubhontshisi oluhlaza, uphizi, i-zucchini… futhi uyaqhubeka nokuthosa konke ndawonye.
Uma imifino isithambile kancane, engeza utamatisi wepheya oqoshiwe, inani elincane lesiraphu ye-agave, kanye nenkomishi encane ye-turmeric, okuzokwengeza umbala kanye nokunambitheka okumnandi. Uma uthanda, ungangeza futhi... upelepele kanye ne-oreganoEngeza amaqabunga ambalwa e-bay, hlanganisa kahle bese uvumela ukunambitheka kuhlangane.
Okulandelayo, engeza i-Heura eqoshiwe kanye nelayisi, bese uzipheka kafushane nge-sofrito ukuze zimunce ukunambitheka. Mboza ngomhluzi wemifino oshisayo, lungisa usawoti uma kudingeka, bese uvumela ilayisi lipheke ngaphandle kokuxubha kakhulu, kuze kube yilapho ukumunca uketshezi bese kufinyelela ukufana okulungileKuyisitsha esiphelele kakhulu ongasihambisana nesaladi elula.
5. Ama-taco e-vegan enziwe ngama-chickpeas kanye ne-soy ethambile
Uma ufuna isidlo sakusihlwa esimnandi, esisheshayo, nesimnandi, lawa ma-taco e-vegan ayindlela enhle. Ama-chickpeas kanye ne-soy protein ethambile kukhumbuza kakhulu inyama egayiwe. ngokuthungwa, kodwa ngenzuzo eyengeziwe yokuhlinzeka nge-fiber nokuba umthombo wamaprotheni othakazelisayo kakhulu osekelwe ezitshalweni.
Qala ngokufaka amanzi ku-soy protein emanzini ashisayo noma umhluzi, uqiniseke ukuthi umbozwe kahle. Okwamanje, nquma u-anyanisi kanye nengxenye kagalikhi, bese upheka epanini ngamafutha amancane kanye nosawoti omncane kuze kube yilapho u-anyanisi uthambile. Bese ufaka izinongo ozikhethele zona (i-paprika, i-cumin, i-oregano, i-chili) kanye ne-chili entsha eqoshiwe uma uthanda ukuthinta okubabayo.
Faka utamatisi oqoshiwe kanye noshukela omncane ukuze ulinganisele ubumuncu; pheka imizuzu embalwa bese ufaka ama-chickpeas aphekiwe, uxube kahle. Bese ufaka iphrotheni yesoya ekhishwe kahle bese wehlisa ukushisa, ukuvumele kubile kancane. Konke kupheka cishe imizuzu eyi-10 ngenkathi uqaphela ukuthi ingxube ayomi kakhulu noma ishise.
Ukuqina okuhle kakhulu kukhulu, kunoketshezi oluncane, ngakho kulula ukukuphatha ngaphakathi kwama-tortilla. Gcwalisa ama-tacos ngengxube ye-legume ne-soy bese uwaphakela, uma uthanda, nge... i-guacamole, i-pico de gallo, noma isaladi elulaUngasebenzisa futhi leli lungiselelo ukugcwalisa ama-arepa noma ezinye izinkwa ezisicaba.
6. Isinkwa se-salmon esibhemayo esine-guacamole esenziwe ekhaya
I-Salmon ingenye yezinhlanzi ezithandwa kakhulu ngenxa yokunambitheka kwayo kanye nokuqukethwe kwayo kokudla okunempilo. amafutha e-omega 3 anempiloUma ihlanganiswe ne-guacamole enhle eyenziwe ekhaya esinkwa esithosiwe, iba isidlo sakusihlwa esisheshayo nesigcwele noma isiqalo esihle sokwabelana ngaso.
Ukuze uthole i-guacamole, geza utamatisi bese uwusika. Hluba u-anyanisi oluhlaza bese uwusika kancane, bese usika upelepele omncane (lungisa inani elifunekayo ukuze lihambisane nokunambitheka okumnandi). Khipha inyama ye-avocado eyodwa noma ezimbili ezivuthiwe bese uyithela ngejusi yelayimu eyodwa ukuze ugweme ukuba nsundu. Hlakaza i-avocado ngefoloko bese uyinonga. uwoyela womnqumo ongavamile kanye nosawoti.
Faka utamatisi oqoshiwe, u-anyanisi oqoshiwe, upelepele oqoshiwe, kanye namaqabunga ambalwa e-basil noma e-cilantro ku-avocado, uhlanganise kahle ukuze uhlanganise zonke izithako. Hluba u-anyanisi obomvu bese uwusika kancane; gcoba u-anyanisi ngamafutha omnqumo amancane nosawoti, bese uwuyeka uhlale phansi ukuze uthambe.
Thosa izingcezu zesinkwa ozosebenzisa kuze kube yilapho zimnandi futhi zicwebezela. Sakaza isilayi ngasinye ngenani elikhulu le-guacamole, ufake izingcezu ze-salmon ebhemayo phezulu, bese uqeda nge... Izingcezu ezithile zika-anyanisi obomvu oqoshiwe kanye nokuconsa okuncane kwamafuthaNgesaladi eseceleni, uthola ukudla okulula nokuphelele ngaphansi kwemizuzu eyi-15.
7. I-omelet yamazambane nesipinashi
I-omelet yaseSpain iyinto ejwayelekile ekudleni kwethu, futhi ukwengeza isipinashi kuyenza ibe isidlo esiphelele nakakhulu. Isipinashi sinikeza amavithamini, amaminerali, kanye ne-fiber, ngakho-ke Le tortilla iyindlela enhle yokudla isidlo sakusihlwa somndeni kukhonzwa nesaladi.
Ukuze uyilungiselele uzodinga amaqanda ayisikhombisa, amazambane amakhulu amane, cishe ama-250 ml wamafutha omnqumo, usawoti, kanye nesandla esihle sesipinashi esisha. Hluba amazambane bese uwasika kancane noma uwasike, ngokwendlela othanda ngayo. Geza bese usika isipinashi ukuze sihlangane kahle nengxube.
Shisa amafutha epanini elikhulu lokuthosa, bese kuthi uma kushisa kakhulu, faka amazambane nesipinashi ndawonye. Faka usawoti omncane bese uvumela ukuthi kupheke emlilweni ophakathi kuze kube yilapho kuthambile. amazambane athambile kanti isipinashi sinciphile kahleKhipha uwoyela osele bese uwubeka eceleni.
Esitsheni esikhulu, shaya amaqanda ngosawoti omncane, engeza ingxube yamazambane nesipinashi, bese uvuselela kahle. Thela konke epanini lokuthosa ngamafutha amancane bese upheka i-tortilla emlilweni ophakathi, uyiphendule uma isiqedile. Kufanele ibekwe ohlangothini olulodwa kodwa isalokhu imnandi ngaphakathiOkokuqala, ungakhonza isaladi yasemaphandleni kusengaphambili futhi uzoba nemenyu ephelele kakhulu.
Imibono enempilo eyengeziwe yesonto lonke
Ngaphezu kwalezi ziphakamiso eziyisikhombisa, kuyasiza ukuba nezinye izindlela zokupheka ezilula ezizokusiza uqedele amamenyu akho asemini nawakusihlwa. Eziningi zazo zingalungiswa kancane kusengaphambili, okuyinto Kuzokongela isikhathi phakathi nesonto futhi kunciphise kakhulu ukucindezeleka kwansuku zonke..
Umqondo olula futhi okhangayo yi-lettuce burritos, ophelele uma ufuna okuthile okusha nokusheshayo. Ukuze uwenze, sebenzisa amaqabunga amakhulu e-escarole lettuce njengesisekelo bese uwabeka ephepheni elifakwe i-wax, izisekelo zamaqabunga zibhekene. Hlikihla kancane nge-brush ukugqoka isaladi futhi uyanezela izingcezu ze-turkey ham, utamatisi oqoshiwe, isanqante esiqoshiwe kanye nekhukhambaSonga amaqabunga ngokucophelela bese ubeka iphepha libe yipayipi elincane, bese usika ngokuvundlile.
Enye iresiphi ewusizo kakhulu ama-tacos anempilo anama-tortilla kakolweni ophelele. Udinga kuphela ama-tortilla amabili kakolweni ophelele, i-turkey eqoshiwe noma i-chicken ham, amaqabunga e-lettuce, i-spinach encane, i-avocado, utamatisi, u-anyanisi, i-cilantro, izipuni ezimbalwa zamabhontshisi aphekiwe, ushizi we-mozzarella, kanye nommbila omnandiSika bese usika zonke izithako, fudumeza ama-tortilla bese uwagcwalisa ngengxube, uhlobise ngobhontshisi, ushizi nommbila.
Kulabo abathanda izitsha zenkukhu, ama-kebab athosiwe anemifino ahlala ethandwa. Sika amabele enkukhu abe yizicucu bese ufaka usawoti nopelepele; uwathose kancane kwelinye ipani. upelepele obomvu, oluhlaza okotshani nophuzi, u-anyanisi obomvu kanye nezingcezu zikaphayinaphu ezithosiweFaka inkukhu nemifino ngokushintshana ezitsheni zokhuni bese uphakela nesobho noma isaladi ukuze kube nokudla okwanelisayo kakhulu.
Uma ufuna okuthile okududuzayo, isobho lenkukhu nemifino liyindlela elula neyanelisayo. Faka utamatisi, u-anyanisi, upelepele, kanye neseleri esifuthweni esincane sokupheka; bese uhlanganisa ingxube nosawoti kanye nopelepele bese uyibuyisela ekushiseni. Faka inkukhu ephekiwe kusengaphambili kanye nemifino oyithandayoQedela ngoshizi we-panela oqhekekile. Ungawuphakela nama-corn tostadas noma ama-tortilla athosiwe.
Inkukhu ene-oat-crust ingenye indlela enempilo yokupheka isinkwa sendabuko. Sika isifuba senkukhu sibe yimichilo, uyihlikihle, bese uyinonga nge-paprika, i-cumin, usawoti kanye nopelepele. Shaya iqanda esitsheni esisodwa, ufake i-oat egayiwe kwesinye, bese ufaka i-oat ephelele kwesithathu. Cwilisa ucezu ngalunye eqandeni kuqala, bese ufaka i-oat egayiwe, bese uphinda ufaka eqandeni, bese ekugcineni ufaka ingxube ye-oat. Ama-oats aqoshiwe, ukuze kufezwe ukugqoka okuqinileYifake epanini ngamafutha amancane bese uyiqeda ukuyipheka kuhhavini ku-180-190ºC cishe imizuzu eyi-10. Ungayiphakela ne-yogurt, i-mustard, noju.
Njengesidlo esiyinhloko esilula nesimnandi, amabele enkukhu kalamula kanye nemifino asebenza kahle kakhulu. Pheka ama-fillets esifuba senkukhu e-griddle ngamafutha amancane, usawoti, kanye nopelepele, bese kuthi uma esephekiwe, engeza ujusi wamalamula amabili nhlangothi zombili ukuze ubenze banambithekeYiyeke iphumule isikhashana, bese kuthi okwamanje, hlanganisa i-avocado eqoshiwe, izinhlamvu zommbila eziphekiwe neziqoshiwe, utamatisi we-cherry, kanye no-anyanisi obomvu oqoshiwe esitsheni, ugcobe ngamafutha omnqumo, usawoti, upelepele, kanye, uma uthanda, nejusi likalamula elengeziwe. Khonza inkukhu nale saladi.
Isaladi enhle yesifuba senkukhu enamakhambi kanye nelamula nayo iyadingeka. Sika isifuba senkukhu sibe yizicucu, ufake usawoti kanye nezinongo zemifino ephuthiwe, bese usivumela ukuthi sifakwe emanzini cishe ihora. Grill ngethisipuni lamafutha kuze kuphekwe kahle. Inkukhu kufanele ibe nsundu kahle ngaphandle bese iphekwa ngaphakathi.Esitsheni, hlanganisa ilethisi eqoshiwe, izaqathi ezigayiwe, ummbila ophekiwe, ukhukhamba oqoshiwe kanye notamatisi, bese ufaka usawoti kanye nejusi likalamula. Khonza inkukhu embhedeni wale saladi ukuze ibukeke ikhangayo futhi imnandi.
Amathiphu engeziwe okukusiza ukuthi uhleleke kakhudlwana ekhishini
Ukuqinisekisa ukuthi yonke le qoqo lezindlela zokupheka ayigcini nje ngokuba ukuchitha isikhathi, kuyalulekwa ukusebenzisa amaqhinga athile azokusiza. Yiba nekhono elingcono futhi ujabulele ukupheka kakhudlwanaIndawo enhle yokuqala ukutshala imali emimeseni esika kahle, amapani anganamatheli, kanye namabhodwe asezingeni eliphezulu; kungase kubonakale sengathi kuyinto encane, kodwa kwenza umehluko empilweni yansuku zonke.
Omunye umqondo omuhle ukupheka izitsha eziningana ngesikhathi esisodwa ezihlanganyela izithako. Isibonelo, uma uzokwenza isitshulu semifino, sebenzisa ithuba bese Lungisa ngasikhathi sinye isithako se-zucchini, isosi ye-pasta, noma isisekelo se-empanadas.Ngaleyo ndlela, ngesikhathi esifushane nje ekhishini, uzobe usulungiselele ingxenye enkulu yesonto.
Kungumqondo omuhle futhi ukuthi uhlale unayo epantry nasefrijini. Uhlu lwezinto eziyisisekelo: ubhontshisi obuphekiwe ebhodweni, ilayisi, i-pasta ye-wholemeal, inhlanzi ebhodweni, amaqanda, i-yogurt yemvelo, izithelo nemifino ehlukahlukeneNgalezi zithako ungazenzela kalula ukudla okunempilo ngisho noma ungakwazanga ukulandela imenyu ehleliwe kuze kube yilapho ubhala.
Okokugcina, khumbula ukuguquguquka: imenyu yamasonto onke ikhona ukuze ikusize, hhayi ukuze ikuqede amandla. Ungashintsha uhlelo lwezitsha njengoba lukufanele, usebenzise okusele kusukela kolunye usuku kuya kolunye, noma ulungise izingxenye kuye ngokuthi ulambile kangakanani. Into ebalulekile ukuthi, njengoba amasonto edlula, kancane kancane yakha isimiso lapho ukudla okunempilo kuyindlela elula nengokwemvelo kakhulu.
Ukugcina ukudla okunempilo komndeni phakathi nendlela yokuphila esheshayo kulula uma uhlanganisa ukuhlela okuhle, izindlela zokupheka ezisebenzayo, kanye namathiphu athile okuhlela: ngezitsha ezifana ne-quinoa nesaladi yenkukhu, ama-artichoke abhakiwe, i-gazpacho ne-avocado, i-vegan paella ene-heura, ama-chickpea tacos, ama-salmon toast ane-guacamole, i-spinach omelet, kanye neminye imibono oyibonile, kungenzeka ukujabulela ukudla okumnandi nsuku zonke. ukudla okunomsoco, okwenziwe ekhaya nokuhlukahlukene okuhambisana nempilo yangempela.
