Ingabe uchitha ingxenye yesonto ucabanga ngokuthi uzodlani ngesikhathi sasemini noma sakusihlwa? Ngaphandle kokukhathazeka ngeziqalo, izidlo eziyinhloko, nama-dessert? Ukudla kwesitsha esisodwa kusindisa impilo okubonakala uma ufika ukhathele, ulambile, futhi ungenaso isimo sengqondo sokucabanga. Isitsha esisodwa, esilungiselelwe kahle singakunika konke okudingayo: amandla, ukusutha, kanye nezakhamzimba, ngaphandle kokuhlanganisa ukudla kwezifundo ezintathu.
Izindaba ezinhle ukuthi ukudla kwesidlo esisodwa akugcini nje ngokuba lula, kodwa futhi kungaba nempilo enhle kakhuluOchwepheshe bezokudla okunempilo nabapheki bayavuma ukuthi uma uhlanganisa imifino, ama-carbohydrate, namaprotheni kahle, ungadla ukudla kwasemini okuphelele kanye nokudla kwakusihlwa esitsheni esisodwa: ipuleti, isitsha, ibhokisi lesidlo sasemini, noma ngisho nesangweji. Lapha uzothola imibono, amathiphu, kanye nezindlela zokupheka ezimbalwa eziphefumulelwe izinketho ezisezingeni eliphezulu zokukugcina uphefumulelwe.
Kuyini ukudla okunomsoco wesidlo esisodwa futhi ungakuhlanganisa kanjani ngaphandle kokwenza izinto zibe nzima?
Isihluthulelo sokudla okuhle kwesidlo esisodwa sisekulinganiseni phakathi kwemifino, ama-carbohydrate namaprotheni.Inkomba eyaziwa kakhulu yilokho okubizwa ngokuthi "i-Harvard healthy plate", imodeli elula kakhulu esebenza njengesiqondiso esibonakalayo sokuhlanganisa ukudla kwakho ngaphandle kokubala amakhalori noma ukuhlanya ngezingxenye eziqondile.
Ngokwalo modeli, cishe ingxenye yepuleti kufanele ibe yimifino. (Kungaphekiwe noma kuphekiwe), ingxenye yesine yepuleti izogcwala ukudla okucebile ngama-carbohydrate (okusanhlamvu, okungcono okusanhlamvu okuphelele, amazambane, ubhontshisi) kanti enye ingxenye yesine izogcwala amaprotheni (ubhontshisi, amaqanda, inhlanzi, inyama engenamafutha amaningi, i-tofu, amantongomane, njll.). Konke lokhu, kufakwe uwoyela womnqumo omuhle futhi kuhambisane namanzi njengesiphuzo esiyinhloko.
Ochwepheshe bezokudla okunempilo abafana noRaquel Bernácer basikhumbuza ukuthi asikho isidingo sokuhlala ucabanga kakhulu. Ngokunamathela kuleso silinganiso esiqondile ekudleni ngakunye, kugxilwa kakhulu ebhalansini yamasonto onke kunosuku ngalunye: uma ukudla okukodwa kuncane kancane ngamaprotheni kodwa ukufake kokulandelayo ngaphandle kwenkinga, noma uma ngolunye usuku unama-carbohydrate amaningi kanye nokunye okuncane, akukho nkinga. Okubalulekile ukukugcina ukuba khona njalo kwemifino epuletini, okungcono kakhulu kuzo zonke izidlo eziyinhloko.
Uma ukhetha izithako zokudla kwakho kwebhodwe elilodwa, into ewusizo kakhulu ongayenza ukuqala ngemifino.Khetha isisekelo esikhulu semifino (ephekiwe, ebhakiwe, ephekiwe ngomusi, ethosiwe, esobho, noma eluhlaza esaladini), bese ufaka umthombo wama-carbohydrate ayinkimbinkimbi (irayisi, i-pasta, isinkwa, i-couscous, i-quinoa(amazambane, ubhontshisi) bese ugcwalisa ngamaprotheni asezingeni eliphezulu ngezingxenye eziphakathi, ahambisanayo futhi angadluli konke.
Amaprotheni asekelwe ezitshalweni (imifino, i-tofu, amantongomane) angaba yisithako esiyinhloko kalula.Futhi imikhiqizo yezilwane (inhlanzi emhlophe noma enamafutha, inyama engenamafutha amaningi, amaqanda, ubisi) isebenza kahle kakhulu njengesitsha esimnandi esiseceleni. Ukuze ungeze ukuthinta kokugcina, sebenzisa amakhambi anuka kamnandi, izinongo, amasoso alula enziwe ekhaya, kanye ne-extra virgin olive oil: lokhu kuthuthukisa ukunambitheka ngaphandle kokufaka amafutha angadingekile.
Ukudla okuphekwe ngembiza eyodwa nelayisi, i-pasta, i-couscous kanye nokunye okusanhlamvu
Ukudla okuphekwe ngembiza eyodwa kanye nokudla okuthosiwe nelayisi, i-pasta noma i-couscous kulula kakhulu empilweni yansuku zonke.Zilungele ukudla okusele, zingapakishwa ebhokisini lesidlo sasemini emsebenzini, futhi zivame ukuthandwa ngumndeni wonke. Nazi ezinye zezindlela zokupheka eziphefumulelwe yizitsha ezidumile.
1. Ilayisi elinobhontshisi, iqanda nemifino: izinhlobo “ezimbili koyedwa”
Ukuhlanganisa ilayisi nemifino kuyindlela yakudala eguqula noma yisiphi isidlo sibe yindawo enamandla yokudla okunempilo.Inguqulo ewusizo kakhulu yi- irayisi nemifinookuhambisana notamatisi, iqanda kanye nokhova othosiwe: kukhumbuza irayisi elivamile laseCuba, kodwa kunemifino eminingi, i-fiber eningi kanye nokunambitheka okwengeziwe.
Enye indlela ethandwa kakhulu ubhontshisi we-pinto nelayisi.Lezi zithako, eziphekwe ebhodweni elilodwa, zihlanganisa ama-carbohydrate ayinkimbinkimbi, amaprotheni asekelwe ezitshalweni, kanye nemifino. Ziphekwe nge-sofrito enambithekayo kagalikhi, u-anyanisi, upelepele, kanye notamatisi, zakha isitshulu sasebusika esijwayelekile, esiphelele njengesidlo esikhulu esifudumele nesiduduzayo.
Ama-chickpeas athosiwe nelayisi le-basmati alungele ihloboOkokuqala, pheka ama-chickpeas (noma sebenzisa ama-chickpeas asemathinini ahlanziwe kahle) bese uwafaka nama-raisin, amantongomane afana nama-cashew, nezinongo ukuze unambitheke. Khonza embhedeni welayisi le-basmati eliphekiwe, udale umehluko omuhle kakhulu wokwakheka, futhi ungadliwa ufudumele noma usezingeni lokushisa legumbi.
2. Izitsha zerayisi ezinesobho kanye nezitshulu eziduduzayo
Uma uthanda isobho elimnandi kodwa ungafuni isiqalo esifanele kanye nesidlo esiyinhloko, irayisi elinoshukela nenkukhu liyindlela eqinisekile.Ebhodweni elilodwa, shisa isifuba senkukhu esiqoshiwe, engeza ugalikhi, upelepele obomvu noluhlaza okotshani, utamatisi oqoshiwe, kanye nenyama yopelepele obomvu owomile, uhlanganise ilayisi, bese umboza ngomhluzi wenkukhu omningi. Ngemizuzu embalwa nje, uzoba nesitshulu esinamanzi nesinuka kamnandi, esiphelele njengesidlo esiyinhloko.
Ilayisi elinenkukhu nophizi liphinde lilungele kakhulu ifomethi yesitsha esisodwaEsisekelweni serayisi, ungafaka u-anyanisi, upelepele, kanye nencasa encane yezinongo ukuze uthole i-zest encane. Ukuze uthole izinhlobo eziningi zemifino, mane ufake i-tofu esikhundleni senkukhu noma ufake amalentili aphekiwe ukuze uqedele ukudla amaprotheni ngaphandle kwenyama.
Omunye umqondo wesobho omnandi isobho le-lentil laseNingizimu elinemifino, ummbila kanye nethanga lenkukhu.Iphekwa esitsheni se-casserole ngokufaka u-anyanisi, utamatisi, isanqante, upelepele kanye negalikhi, bese kungezwa amathanga enkukhu, umhluzi, lentile Ubhontshisi obomvu nommbila oqoshiwe esikhweni. Amalentili enza isitshulu sibe lukhuni, futhi kanye nemifino nenkukhu, kwenza isidlo sibe ukudla okuphelele okungadliwa kushisa kakhulu ngesipuni.
3. I-pasta yesidlo esiyinhloko: kusukela kusaladi kuya ku-lasagna
I-pasta ingenye into ebalulekile ekudleni kwesidlo esisodwa, ikakhulukazi uma ukhetha izinhlobo zokusanhlamvu okuphelele bese uzihlanganisa nenani elikhulu lemifino.Isibonelo esilula yilesi I-pasta kakolweni ephelele ne-zucchini Nama-prawn: upheka i-pasta ngokwehlukana bese upheka i-zucchini no-anyanisi, igalikhi, nama-prawn, uhlanganise konke ndawonye ekugcineni. Umphumela ungadliwa usha noma ubanda njengesaladi.
Isaladi ye-pasta ene-broccoli ne-tuna nayo ihambisana kahle nalesi sidlo.I-tuna ekheniwe inikeza amaprotheni namafutha anempilo, kuyilapho broccoli Kunezela i-fiber, amavithamini, kanye nokuthungwa okuqinile. Uma ukhetha i-pasta kakolweni ophelele kanye nokufakwa kwamafutha omnqumo, ulamula, kanye namakhambi, uthola isidlo esiphelele nesilula.
Ezinsukwini lapho uthanda ukubhaka, i-lasagna yemifino yemifino iyindlela ethakazelisayo kakhulu.Izendlalelo ze-pasta ephekiwe zigcwele amakhowe nesipinashi, izaqathi ne-broccoli, kanye no-anyanisi ne-eggplant, konke kuphekiwe kahle, kufakwe isosi katamatisi kanye ne-béchamel. Faka i-gratinate noshizi we-Parmesan bese uba nesidlo esondla abantu abaningana ngaphandle kokudinga okunye.
Futhi uma ungomunye walabo abajabulela ukudla kwakudala kwase-Italy, khona-ke i-spaghetti carbonara yangempela iyadingeka. (nge isikhupha seqandaUshizi we-Pecorino kanye ne-pancetta noma i-guanciale (ngaphandle kokhilimu) kungasebenza njengesidlo esiyinhloko ngezikhathi ezithile, ikakhulukazi uma uhamba nabo nesaladi eluhlaza ukuze ulinganisele konke.
4. I-couscous, ama-noodle kanye nezinye izinhlamvu ezisheshayo
I-Couscous iphelele uma uphuthuma ngoba inika amanzi ngemizuzu embalwa nje.Ungayikhonza njengesisekelo sepani likabhontshisi oluhlaza, i-asparagus, kanye nophizi okuphekiwe nge-pancetta encane. Ngokulungisa inani (imifino eminingi, i-pancetta encane, i-couscous elinganiselayo), uthola isidlo esilinganiselayo esingadliwa sishisa noma njengesaladi efudumele.
Ama-noodle angenye indlela elula.Kusukela ku-fideuà nge-squid encane eyosiwe kuya kuma-noodle anemifino ku-wok, aba ukudla okuphelele uma nje uwazungezile ngemifino eminingi futhi ufaka iphrotheni ecacile. Isibonelo esihlukile singaba ama-noodle elayisi ane-tofu eqinile kanye nopelepele obomvu oqoshiwe, anongwe nge-ginger, isosi yesoya, i-curry, kanye ne-turmeric.
I-Quinoa ifanelwe yisigaba sayo ngoba isebenza cishe njengengxubevange phakathi kokusanhlamvu kanye ne-legume.Uma uphepele obomvu othosiwe, i-zucchini, isanqante kanye nethanga, kanye ne-tofu enama-cubes, unama-carbohydrate asezingeni eliphezulu, amaprotheni emifino, imifino eminingi kanye namafutha anempilo uma uyigcoba ngamafutha omnqumo, uviniga, usawoti kanye nopelepele.
Ukudla kwebhodwe elilodwa: amasobho nezitshulu ezinakho konke
Izitshulu zendabuko kanye nesobho elimnandi kuyizinto eziyigugu zokudla okuphekwa ebhodweni elilodwa.Kufudumele, kuyaduduza, futhi kuyanelisa kakhulu. Kuphelele ezinsukwini ezibandayo noma ezinsukwini ezinde lapho udinga amandla ngaphandle kokulungisa izitsha eziningana.
5. Ama-lentile, ubhontshisi kanye nezinye izitshulu eziphelele
I-lentile ephekiwe iyisibonelo sencwadi yokudla kwebhodwe elilodwa okusekelwe kubhontshisi nemifino.Iqala nge-sofrito kagalikhi, u-anyanisi, isanqante, upelepele oluhlaza okotshani, kanye ne-leek, lapho kufakwa khona isosi katamatisi, amalentili, iqabunga le-bay, namazambane aqoshiwe. Ngemva kokubilisa kancane imizuzu engama-40-50, iqedwa nge-sauté yamafutha kanye ne-paprika ethuthukisa ukunambitheka. Uma uthanda, i-chorizo ingangezwa, kodwa akudingekile ukuthi isidlo sibe nokudla okunempilo futhi siphelele.
Esinye isitshulu esiphelele kakhulu ubhontshisi we-pinto nelayisi.Njengoba sishilo ngaphambili, lesi sidlo siqukethe ama-carbohydrate avela kokubili kubhontshisi kanye nelayisi, futhi sihambisana nemifino kanye nomhluzi omnandi. Kuyisitsha esivamile sasebusika esidliwa ngesipuni, futhi amandla aso aphezulu kanye nokuqukethwe kwamaprotheni kusho ukuthi asidingi lutho olunye.
Isobho le-Minestrone, elivela e-Italy, liphinde lilungele ukusetshenziswa kwesidlo esisodwa.Kwenziwe ngobhontshisi omhlophe, ubhontshisi oluhlaza, izaqathi, amazambane, i-zucchini, i-celery, utamatisi, igalikhi, no-anyanisi, konke kuphekwe emhluzi wenkukhu noma wemifino ohlanganisiwe kahle, lapho kufakwa khona i-pasta emfushane ekugcineni. Kuphakelwa kufakwe ushizi weParmesan namaqabunga e-basil, okuholela esitsheni esimnandi esigcwele imifino, ama-legumes, kanye nokusanhlamvu.
6. Izitshulu nama-casserole anenyama nemifino
Isitshulu saseMadrid siyinkosi yokudla okumnandi kwebhodwe elilodwaUbhontshisi, inyama ehlukahlukene (inyama yenkomo, inkukhu, i-chorizo, ibhekoni, njll.), amathambo, nemifino kuyaphekwa kancane kancane ukuze kudalwe umhluzi omnandi, ophakelwa ezinhlotsheni ezintathu ezijwayelekile: okokuqala isobho elinama-noodle, bese kuba ubhontshisi onemifino, bese ekugcineni kube inyama. Kuyisibonelo esicacile sendlela isitshulu esisodwa esingaqukatha ngayo konke, yize ngenxa yokunotha kwaso, ngokuvamile sigcinelwa izinsuku lapho ungematasa kakhulu.
Uma ufuna okuthile okulula kodwa okududuzayo ngendlela efanayo, zama isitshulu se-artichoke, i-turnip, i-parsnip kanye nenyama yenkomo. Kuyindlela enhle kakhulu. Faka u-anyanisi, i-leek, kanye ne-carrot, bese ufaka imifino yezimpande nama-artichoke, kanye namagremu angaba ngu-120 enyama ngokuphakelwa ngakunye, bese uyivumela ukuthi ibile kancane newayini, ubhiya, noma isitokwe kanye namakhambi e-Provence. Yidle ngefoloko bese usebenzisa isipuni ukuqeda umhluzi; akukho okunye okudingekayo.
Amazambane abilisiwe anezimbambo ezifakwe emanzini anosawoti Lokhu kuhambisana kahle: u-anyanisi othosiwe kanye nopelepele, izimbambo ezinsundu, amazambane aqoshiwe kahle, kanye nopelepele obomvu owomile kwenza isitshulu esinambithekayo esiyisidlo esiyinhloko ngokwaso. Ngokuvuselela imbiza ngezikhathi ezithile, amazambane ngokwawo enza umhluzi ube mkhulu, okwenza ube nokuqina okufana nososo. Isibuyekezo esihle se amazambane ayisitshulu Kuzokunikeza imibono yokushintsha lokhu okujwayelekile.
7. Amasobho aphelele nelayisi noma i-pasta
Isuphu ingaba isidlo esiyinhloko uma igcwele imifino, ama-carbohydrate kanye namaprotheni athileI-minestrone yerayisi ensundu ene-brown rice ama-prawn Lesi isibonelo esihle: mane nje wandise inani lemifino nelayisi elinsundu bese ulungisa umhluzi ukuze ungomi. Uma uphakelwa esitsheni nesipuni, ulungele ukudla kwakusihlwa okumnandi kusofa nengubo.
Isuphu ye-minestrone yakudala ene-pasta emfushane esiyibonile ngaphambilini Futhi ifeza le ndima, ikakhulukazi uma unganciphisi imifino kanye nemifino bese usebenzisa umhluzi owenziwe kahle. Phakathi kobhontshisi, i-pasta, kanye nemifino ehlukahlukene, akushiyi ndawo yesidlo sesibili.
Ukudla okuphekwe ngebhodwe elilodwa kubhakiwe, kuthosiwe futhi kukhonzwa "esitsheni"
Ngaphandle kwezitshulu, ihhavini, i-griddle, kanye nezitsha ezihlanganisiwe ziyizimbangi ezinhle kakhulu. ukudala izitsha ezihlukile, ezinemibala futhi ezihlukahlukene, ezishisayo nezibandayo.
8. Inkukhu ebhakiwe, inhlanzi kanye nemifino eyosiwe
Inkukhu ebhakiwe nemifino eyosiwe ingenye yokudla okwanelisa kakhulu okuphekwa ebhodweni elilodwa.Inkukhu yonke, ehlanziwe kahle, yomisiwe, futhi enongiwe ngengxube ye-paprika emnandi neshisayo, upelepele, ujusi kalamula, namafutha omnqumo, ibhakwa kuhhavini. Ethileyi elingezansi kufakwa amazambane, izaqathi, no-anyanisi, okuphekiwe imizuzu embalwa futhi kufakwe iwayini elimhlophe, amanzi, namafutha. Njengoba inkukhu isha futhi ikhipha ujusi wayo, imifino imunca ukunambitheka futhi ibe isidlo esiphelele.
I-hake eyosiwe namazambane ingaba isidlo esikhulu esihle kakhulu.Amazambane, aphekwe kusoso aze athambe kakhulu, ahlinzeka ngama-carbohydrate, kanti i-hake ifaka amaprotheni asezingeni eliphezulu. Faka isaladi encane noma imifino ethosiwe, bese uthola ukudla okuphelele.
Enye indlela yokudla kwasolwandle i-baby squid eyosiwe ehambisana ne-fideuà.Ama-noodle aphekwa ngesitokhwe esihle kanye ne-sofrito enambithekayo, kanti i-squid encane eshisiwe ibekwa phezulu lapho iphakelwa. Njengoba kunesabelo esikhulu kanye nemifino engeziwe esitsheni, akukho okunye okudingekayo kumenyu.
9. Ama-eggplant kanye namazambane agcwele, aqoshiwe, futhi aguquguqukayo kakhulu
Ama-eggplant agcwele ayimithombo emihle kakhulu ngoba angagcwaliswa cishe nganoma yini.Enye indlela ukukhipha inyama ngemva kokupheka (ku-microwave noma kuhhavini), uyixube no-anyanisi othosiwe namakhowe, engeza i-ham eqoshiwe noma iphrotheni ukuze unambitheke, izinkwa zesinkwa se-wholemeal, noshizi ukuze ugcobe. Bhaka kuze kube nsundu ngegolide bese ukhonza njengesidlo esiyinhloko, konke sekuhlanganisiwe kakade.
Ungalungisa nama-eggplant abhakiwe agcwele i-tuna.Kulandela umqondo ofanayo kakhulu: ingaphakathi le-eggplant lixutshwe ne-tuna ekheniwe, imifino, kanye nesoso likatamatisi, kufakwe, bese kubhakwa kuze kube nsundu ngegolide. Kuyisitsha esingalungiswa kancane ekuseni bese siqedwa ngesikhathi sasemini, okwenza kube wusizo kakhulu.
Uma ufisa ukushintsha, zama ubhatata ogcwele imifino, i-ham noshizi. Lena enye indlela. Bilisa amazambane amnandi, uwasike, ukhiphe inyama ethile, bese uyixuba nemifino ethosiwe, i-ham eqoshiwe, noshizi. Bese uwagcwalisa bese ubhaka kuze kube nsundu ngegolide. Phakathi kwamazambane amnandi (umthombo wama-carbohydrate), imifino, kanye neprotheni, unokudla okuphelele kakhulu.
Inguqulo ehlukile, ehlobo kakhulu ikhekhe le-zucchini lase-Italy elaziwa ngokuthi "zucchinella".Kuhilela ukuxuba i-zucchini nezinye izithako ezifana noshizi, amaqanda, kanye nofulawa noma izinkwa zesinkwa, bese kubhakwa konke ndawonye esitsheni sokubhaka. Kusikwe kube izingxenye, kusebenza njengesidlo esiyinhloko uma kuphakelwa nesaladi encane.
10. Izitsha namasaladi aphelele: kusha kodwa kuyagcwalisa
Amasaladi mhlawumbe ayisidlo esiyinhloko esinganconywa kakhulu.Amasaladi ahlelwe kahle angafaka cishe noma yini futhi akushiye wanelisekile kakhulu. Isibonelo esivamile isaladi likaCaesar elinenkukhu: ilethisi ye-romaine, izingcezu zenkukhu ezithosiwe, ama-croutons, kanye ne-dressing ekhilimu eyenziwe nge-egg yolk, uwoyela womnqumo, ushizi, negalikhi. Ukuze kube nokulinganisela kakhudlwana, unganciphisa inani le-dressing futhi wandise inani lemifino eluhlaza enamaqabunga.
Isaladi yepasta ene-broccoli ne-tuna esiyibonile ngaphambilini Le saladi nayo ifaneleka lapha, kanye nesaladi ye-avocado, utamatisi, iqanda, kanye ne-tofu ebhemayo. Kule yokugcina, iqanda ne-tofu kunikeza iphrotheni, i-avocado inikela ngamafutha anempilo, kanti utamatisi unezela amavithamini kanye nokusha. Ilungele njengesidlo sasemini esilula noma isidlo sakusihlwa esibandayo.
Uma uthanda indlela yokupheka isitsha, zama ingxube yelayisi notamatisi, amakhowe kanye nenkukhu. Kuwusizo kakhulu. Upheka irayisi ngokwehlukana, upheke utamatisi namakhowe, ungeze izingcezu zenkukhu, bese uzifaka ndawonye esitsheni. Ungayinonga ngesoya sauce noma i-teriyaki bese uyifafaza ngamantongomane afana nama-alimondi ukuze uthole ukuthungwa okwengeziwe kanye nezakhamzimba.
Amasaladi e-quinoa nawo ayinto ebalulekile kumamenyu amaningi amasonto onke.Ngoba zingalungiswa kusenesikhathi futhi zigcinwe kahle esiqandisini. Ngokuthosa imifino ehlukahlukene (upelepele obomvu, i-zucchini, isanqante, ithanga), ukuyixuba ne-quinoa ephekiwe kanye ne-tofu eqoshiwe, kanye nokunonga ngamafutha, uviniga, usawoti kanye nopelepele, uthola isidlo semifino esiphelele kakhulu esinebhodwe elilodwa.
Amasangweji, ama-tortilla, ama-pizza nama-empanada amahle njengesidlo esiyinhloko
Nakuba sivame ukuzihlanganisa "nokudla okusheshayo", amasangweji, ama-tortilla, ama-pizza nama-empanada Zingaba ukudla okuhle kakhulu kwebhodwe elilodwa uma ukhetha isinkwa esifanele, izithako zokudla, kanye nenani lemifino oyifakile.
11. Amasangweji nama-tortilla anendlela enempilo
Isandwichi elinganiswe kahle ingasebenza kalula njengesidlo esiyinhloko.Isibonelo esisodwa isandwich ye-asparagus eyosiwe kanye ne-zucchini enoshizi we-Camembert noma we-Brie, okhonzwa ngesinkwa se-rye noma sikakolweni ophelele. Isihluthulelo ukuba nemifino eminingi kakhulu kunesinkwa, ufaka izinongo kahle imifino, bese uvumela ushizi uncibilike ngokwanele. Uma ufuna imibono efanayo, ama-montadito angenakuphikiswa Bangakukhuthaza.
Esinye isangweji esilula kakhulu kodwa esinomsoco utamatisi onama-sardine.Ngokusebenzisa isinkwa se-wholemeal esinembewu, utamatisi omuhle kanye nama-sardine asemathinini, ungeza ama-carbohydrate ayinkimbinkimbi, imifino, amaprotheni namafutha anempilo (i-omega 3 evela enhlanzini kanye namafutha omnqumo angaphandle avela ku-dressing).
Ama-tortilla angaba isidlo esiyinhloko uma uwaphakela kahle ngezitsha ezifanele.Isibonelo, i-omelet ye-cod eno-anyanisi basentwasahlobo kanye nopelepele, iyindlela yakudala ye-cider house, kanye nesaladi yelethisi kanye no-anyanisi basentwasahlobo, okwenza isidlo esanelisayo. Amaqanda kanye ne-cod kunikeza amaprotheni asezingeni eliphezulu, kanti imifino yengeza i-fiber namavithamini.
12. Ama-pizza nama-empanada anemifino eminingi
I-pizza ingaba isidlo esinokulinganisela kakhulu kunendlela ebonakala ngayo Uma uzenzela wena ekhaya. Isisekelo esihle sasekhaya noma esiqandisiwe, esifakwe i-basil noma i-arugula pesto, ama-broccoli florets, u-anyanisi oqoshiwe, utamatisi we-cherry, upelepele oluhlaza okotshani, kanye nezingcezu ze-zucchini, kanye ne-mozzarella efafazwe phezulu, kwenza i-pizza yemifino eluhlaza emnandi kakhulu. Bhaka ekushiseni okuphezulu kuze kube yilapho isisekelo siqine futhi imifino ithosiwe kancane.
I-Galician tuna kanye ne-pepper empanada ingenye isidlo esiyingqayizivele ngempela.Kulungiswa i-sofrito eningi ka-anyanisi nopelepele obomvu noluhlaza, ixutshwe nesoso likatamatisi kanye ne-bonito tuna ekheniwe, bese ifakwa enhlama eyenziwe ngofulawa oqinile, amanzi, imvubelo, namafutha avela ku-sofrito. Ngemva kokuvuka, iyagoqwa, igcwaliswe, imbozwe, bese ibhakwa kuze kube nsundu ngegolide futhi ibe namanzi.
Imibono eyengeziwe yokudla okuyingqayizivele kokudla kwansuku zonke
Ngaphezu kwazo zonke iziphakamiso ezingenhla, kunezindlela zokupheka ezimbalwa ezisebenza kahle kakhulu njengesidlo esiyinhloko. nokuthi ungakufaka ekushintsheni kwakho kwamasonto onke ngokwezinto ozithandayo.
Ama-burger e-salmon ane-sosi eluhlaza Ziyindlela ehlukile yokudla izinhlanzi. Zilungiswa ngokusika i-salmon bese ziyixuba nezinye izithako ukuze zenze ama-patties, aphekwa epanini noma epanini. Ziphakelwa nengxenye enhle yemifino (ephekiwe ngomusi, eyosiwe, noma esaladini), zenza ukudla okuphelele kakhulu okuvame ukujatshulelwa yizingane. Thola imibono eyengeziwe ku- izindlela zokupheka ze-salmon.
Izimbambo zengulube zikagalikhi, ezihambisana nesaladi elula yelethisi no-anyanisi wasentwasahloboKungenye indlela yezinsuku zemikhosi ezengeziwe. Akusona isidlo sansuku zonke esilula kakhulu, kodwa ngenani elihle lemifino kanye nezingxenye ezilinganiselwe, ngezinye izikhathi singangena ekudleni okunempilo.
I-mackerel ethosiwe efakwe ku-marinade nemifino ethosiwe Ihlanganisa inhlanzi enamafutha efakwe ku-marinade (egcotshwe ngofulawa we-chickpea bese ithosiwe) nemifino ethosiwe enemibala. Ukukhonza kokubili ndawonye kunikeza amaprotheni, amafutha anempilo, kanye ne-fiber eningi esitsheni esisodwa.
Okokugcina, hlanganisa i-stir-fries ku-wok nemifino kanye ne-tofu noma inkukhuIzitsha zokupheka eziphefumulelwe yi-Asia ezinelayisi, inhlanzi noma i-tofu, kanye nemifino, noma amasaladi afudumele emifino ekheniwe enemifino exubile, kuyizinketho ezinhle uma ufuna okuthile okusheshayo, okunempilo, futhi okungalungiswa kusenesikhathi. Uma uthanda izindlela zokupheka ezisebenzayo, hlola lezi. izindlela zokupheka zepani elilodwa.
Njengoba unazo zonke lezi zindlela zokudla ezihlukile etafuleni, ungahlela amamenyu akho masonto onke bese uyeka ukucabanga kakhulu ngakho. Kuba lula kakhulu: hlanganisa njalo isisekelo esihle semifino, ingxenye yama-carbohydrate asezingeni eliphezulu kanye nomthombo wamaprotheni anempilo, dlala ngezitshulu, amasaladi, izitsha, ihhavini noma amasangweji ahlanganiswe kahle, futhi uzoba nokudla okuphelele, okumnandi nokusebenzayo ngaphandle kwesidingo sokungena ezinkingeni zokudlela.
