Indlela yokupheka ngezimpahla ezisemathinini kanye nokulondoloza: imibono esebenzayo, zokupheka kanye namasu

Uma isikhathi sisifushane noma isiqandisi singenalutho, amathini nezimbiza ziba umzila wokuphila okuthi uma zisetshenziswa kahle, zinikeze amathuba amaningi. Izinhlanzi ezisemathinini, imifino, okusanhlamvu noma izithelo zikuvumela ukuthi uhlanganise ukudla okuphelele nokumnandi ngemizuzungaphandle kokudela ukudla okunomsoco noma injabulo. Futhi lalela: akuzona nje ezezimo eziphuthumayo noma izinsuku zobuvila; phakathi nehlobo, lapho ukuya ekhishini kuwumsebenzi, lezi zixazululo zingabalingani abangcono kakhulu bokudla okusha nokulula.

Ngaphezu kwalokho, ukudla okulondoloziwe awazi izinkathi zonyaka noma amashejuli: kusisiza ukuthi sihlele amasonto ayinkimbinkimbi, sihlele ukudla kwakusihlwa okusheshayo futhi sixazulule izimo ezingalindelekile (yebo, ngisho nokucima ugesi). Uzothola imibono yeziqalo, amasoso, amasaladi aphelele, amasobho asheshayo nalula, kanye nezinhlanganisela zokudala ne-pasta nemifino., konke kusekelwe eziphakamisweni zangempela, amathiphu awusizo kanye nezinhlu zokuthenga ezinengqondo.

Ngaphambi kokuthi siqale, into encane ozoyibona uma uphequlula amawebhusayithi okupheka: leso saziso sekhukhi esivela uma ufaka. Cabanga ngalawo “makhukhi” edijithali njengokuthuthukisa ulwazi lwakho, kanti amanye, lawo adliwayo, ungakwazi “ukubhaka kamuva”., ezikhangayo noma nini.

Kungani upheka ngezimpahla ezisemathinini kanye nama-preserves?

Izimpahla ezisemathinini ezisezingeni zisukile ekubeni yinsiza yomzuzu wokugcina zaya ekuyisisekelo esibalulekile sekhabethe. Banikeza amaprotheni ekhwalithi enhle (i-tuna, i-bonito, i-sardines, i-anchovies), i-omega-3, i-fiber kanye ne-micronutrients, futhi ibe nempilo yeshelufu ende.Lokhu kuvumela ukuhlukahluka nokulinganisa ukuthenga kwakho kwemikhiqizo emisha. Ehlobo, nazo zilungele izindlela zokupheka ezibandayo ezisheshayo nezilula ezingadingi izikhathi ezinde zokupheka.

Ngemikhiqizo etotosa umkhiqizo kanye nenqubo, umphumela uyabonakala. Amalungiselelo obuciko nokukhethwa kwezinhlanzi (njengalezo ezivela ku-Consorcio noma izindlu zomlando ezifana ne-Palacio de Oriente) Ziqinisekisa ukuthungwa nokunambitheka, futhi zivula umnyango wokuthuthukisa izitsha "zangeSonto" phakathi nesonto.

Izindlela zokupheka ezintsha nezisehlobo ezinezilondolozi

Lapho amazinga okushisa ekhuphuka, sifisa ukudla okukhanyayo, okumibalabala okungahlanganiswa ngokuphazima kweso. Nazi iziphakamiso ezine ezizanyiwe neziyiqiniso, ezifanele ukudla okulula okuhlakaniphile noma ukudla okusheshayo..

Isaladi yesisu se-tuna ne-avocado notamatisi

Inhlanganisela elula nephumelelayo ebukeka ingenamsebenzi. Isisu se-tuna ekheniwe, esikhishwe kahle, siyibhotela lasolwandle elihlanzekile futhi ihlanganisa ngokumangalisayo nokhilimu wekotapheya kanye nokusha kukatamatisi.

• Izithako: isisu se-tuna ekheniwe, utamatisi ovuthiwe, ukwatapheya, amahlumela aluhlaza, amafutha omnqumo angenasici, usawoti kanye nopelepele.
• UkulungiselelaSika utamatisi ube yizicucu kanye nokwatapheya ube yizicucu; hlela embhedeni wamaqabunga aluhlaza, ubeke ngokucophelela isisu se-tuna phezulu ukuze singaphuli futhi sifake amafutha, usawoti kanye nopelepele. Ilula, iyashesha futhi ilayishwe i-omega-3.

Isinkwa saseMedithera nama-anchovies nopelepele

Kuhle njenge-aperitif noma isidlo sakusihlwa esivezwayo. Upelepele othosiwe kanye nama-anchovies alapheke kahle awadingi okungaphezu kwesinkwa esiwuqweqwe..

• Izithako: isinkwa esihle se-crumb, ushizi wekhilimu, upelepele othosiwe ogciniwe, ama-anchovies, amafutha omnqumo.
• UkulungiselelaGcoba isinkwa, usakaze ushizi, usakaze izingcezu zikapelepele bese uqeda ngama-anchovies kanye ne-drizzle yamafutha. Ukuluma okunohlamvu olunosawoti kanye nobumnandi bemifino.

Isaladi yokudla kwasolwandle enezimbaza ezifakwe emanzini anosawoti

Isitsha esiphelele nesinomsoco esijatshulelwa amakhaza. Isihluthulelo siwukuba usike kahle futhi ulinganise isinongo kahle, usebenzisa ngokunenzuzo i-pickling liquid..

• Izithako: Ikani elingu-1 lezimbaza ezinkulu ezifakwe emanzini anosawoti, 1 ikani le-tuna ekhanyayo emafutheni omnqumo, 1/2 kapelepele obomvu, 1/2 upelepele oluhlaza, 1/2 u-anyanisi obomvu, iqanda elibilisiwe elingu-1, iminqumo eluhlaza, amafutha omnqumo, uviniga nosawoti.
• UkulungiselelaChop imifino kanye neqanda; hlanganisa ne-tuna ephehliwe nezimbaza, engeza ama-olives nenkathi ukunambitha ngamafutha, uviniga nosawoti. Kugcine esiqandisini futhi ukuphake kubanda..

I-pasta ebandayo ene-bonito tuna neminqumo

Ilungele amabhokisi esidlo sasemini noma ukwabelana. I-pasta ephekiwe futhi epholile ixubene ne-tuna, utamatisi, iminqumo kanye ne-arugula ukuze kube isidlo esinikeza amandla.

• Izithako: i-pasta emfushane, i-bonito tuna ekheniwe, utamatisi (i-cherry noma idayisi), iminqumo, i-arugula, amafutha omnqumo nosawoti.
• UkulungiselelaPheka i-pasta, upholile ngaphansi kwamanzi agobhozayo, uhlanganise nabanye kanye nenkathi; ungakwazi ukwengeza ukuminyanisa kalamula uma uthanda. Ilula, iyanelisa, futhi isilungele ngokushesha.

Amaqhinga okuguqula izimpahla ezisemathinini zibe izitsha zangempela

Ngezinyathelo ezimbalwa nje ezilula, noma iyiphi i-pantry yokudla ekheniwe ingashintshwa. Sinikeza iziqalo, amasoso ayisisekelo, inhlanganisela ye-surf ne-turf, ama-pâtés, imibono ye-pasta, nezindlela zokwenza imifino ibe ngcono.Sizoqeda ngekhadi lasendle lezitsha esezilungile.

Ukuqala okusheshayo ngama-preserves

Ukhukhamba nenhlanzi emafutheni kwenza ama-bar tapas ngokushesha. Zama i-skewering anchovies, upelepele we-chili, neminqumo nge-toothpick.bese uthela amafutha omnqumo amahle. Uma ufuna ukunambitheka okunamandla kancane, shintshanisa ama-anchovies ukuze uthole izingcezu ze-bonito tuna: isebenza ngokumangalisayo.

Amasoso ashintsha yonke into

Ukuba nemali emibili elungile kwenza umehluko. I-pepper sauce kanye ne-tomato sauce "esheshayo" yizinketho ezihlukahlukene zemifino, i-pasta, noma imifino e-sauteed..

• I-pepper sauce: ukuchoboza i-pepper ethosiwe eqoshiwe (uma iqukethe i-garlic, ngisho nangcono), engeza amafutha omnqumo, ulungise usawoti futhi ube mncane ngamanzi amancane; uma kunesidingo, lungisa i-asidi nge-pinch kashukela. Kushiya umuzwa osilika futhi onephunga elimnandi..
• Utamatisi kasosoUkushisa utamatisi ochotshoziwe noma ofakwe ethini ngamafutha, u-garlic no-anyanisi omisiwe; ubilise imizuzu engu-10, bese uhlanganisa futhi ulungise usawoti kanye noshukela. Isisekelo esisheshayo "nesenziwe ekhaya" sokusetshenziswa okuyinkulungwane.

Ngokunye kwalokhu, ungaphefumula impilo entsha kumalentili aphekiwe, uphizi, noma ubhontshisi: Zikhiphe, ungeze amanzi amancane nezipuni ezimbalwa zesoso, upheke imizuzu eyi-10 bese uqeda ngokuvuza ngamafutha amahle.Uma unomuzwa wokuzamazama, engeza amakhola ethini, i-razor clam, imbaza noma ama-clam bese uwaphe amathumba kafushane ukuze uwahlanganise.

I-Surf ne-turf, nama-pâtés ngokuphazima kweso

I-sauté kagalikhi emafutheni, idlanzana lama-bivalves kujusi yawo kanye nemifino egciniwe yenza isidlo esiphelele. Zama ukusebenzisa imbaza noma amakhokho esimweni sawo semvelo bese wengeza i-chard ekheniwe, ama-artichokes, noma ubhontshisi oluhlaza.Hlanganisa konke ndawonye futhi uzonikeza i-surf emnandi ne-turf.

Ngokucwiliswa, ama-pâtés ethini abawinile ngokuqinisekile: Hlanganisa ama-anchovies, amasardine noma izimbaza namaconsi ambalwa kalamula noma uviniga namafutha (noma imayonnaise) uze uthole ukhilimu.Yisakaze ku-toast bese uyihlobisa ngotamatisi, izikhwebu zommbila, noma ukuthinta isithelo ukuze ube musha.

I-pasta nemifino ekhanyiswe ngezimbiza

I-pasta ihambisana kahle nanoma yikuphi ukugcinwa. I-Macaroni noma i-tagliatelle ene-tomato sauce "eyenziwe ekhaya" kanye nesaladi yokudla kwasolwandle ekheniwe Bawukudla okuphelele, sekulungile ngokuphazima kweso. Ungawahlobisa futhi ngama-meatballs ethini noma ngisho neminenke efakwe emathinini namakhowe: uzomangala ukuthi kungakanani okuhamba ibanga elide.

Ngemifino ekheniwe, i-sauté encane kagalikhi namafutha ishintsha umdlalo. Uma ungenayo u-garlic omusha no-anyanisi, sebenzisa u-garlic omisiwe no-anyanisi.ezengeza uhlamvu. Amasaladi abuye athembele ezintweni eziyisisekelo ze-pantry: hlanganisa isikhwama se-ulethisi namazambane aphekwe ethinini (egqoke ngamafutha), isipuni semayonnaise, i-bonito noma i-tuna, usawoti, kanye nokuthinta i-paprika. Kulula futhi okumnandi.

Ikhadi lasendle lezitsha esezilungile

Uma usebenzisa ukudla okulungele okusemathinini, isinyathelo sokugcina senza wonke umehluko: Isizini ezibandayo ngamafutha amahle noviniga, bese wengeza amaconsi ambalwa amafutha kwabashisayo.Ungakwazi futhi ukuwangeza esaladini, isisekelo se-pasta, noma imifino ukuze wenze kube ngokwakho.

11 "yenza kube lula" imibono yokuphila kwansuku zonke

Lawa mafomula akusiza ukuthi udle kahle ngaphandle kwengcindezi, wenze ngokugcwele lokho osuvele unakho. Lawa amaresiphi aguqukayo, aklanyelwe ukudla okune ngaphandle uma kushiwo ngenye indlela.futhi ilungele ukuhlanganisa namakhambi akho owathandayo nezinongo.

Isaladi lommbila namakhambi (nanoma yini enye ekhona)

Qala ngekani lommbila ongenalutho bese wengeza noma yini enye esefrijini: u-anyanisi omnandi, i-fennel namaqabunga ayo, ukwatapheya, amakhowe, isanqante, iminqumoGqoka ulamula, usawoti, upelepele, nedlanzana le-parsley ne-mint. Uma ukhetha uviniga noma i-asidi encane, lungisa i-vinaigrette ngokufanele. Ukusebenzisa amakhambi njengesithako (hhayi nje okokuhlobisa) kukusiza ukuthi uwasebenzise ngokushesha.

Ibhotela lesardine, ilamula kanye negalikhi egazingiwe

Hlanganisa ibhotela elithambile nesardine ekhanyiwe, u-garlic ogazingiwe, i-lemon zest kanye nejusi, usawoti kanye nopelepele. Liyeke liphumule ukuze ama-flavour ancibilike. futhi uyisebenzise ekuthoseni ngamaqanda aphekiwe, ahlanganiswe ne-pasta ephekiwe noma ilayisi, noma ekunambithekeni kwesitshulu nezitsha ezithosiwe.

I-Chickpea, iklabishi nama-pancake e-carrot ane-yogurt sauce

Grate isanqante, iklabishi no-anyanisi bese ukhipha amanzi. Gcoba uphizi osemathinini ngokuchaphaza koketshezi lwawo nezinongo, uhlanganise nemifino, ulungise usawoti bese uwuyeke uphumule.Yenza ama-pancake futhi abe nsundu nhlangothi zombili. Khonza nge-sauce ye-yoghurt ne-garlic, ilamula, namakhambi (uma amakhambi omisiwe, abuyisele amanzi ngokuqala isoso kuqala).

Isaladi ye-Murcian (i-moje noma i-mojete)

Utamatisi okheniwe ngokuphelele, okhishwe kahle, uyizinkanyezi zombukiso. Hlanganisa no-anyanisi wasentwasahlobo, iminqumo, iqanda elibilisiwe, nenani elihle lamafutha omnqumo.bese iqeda ngokuthinta uviniga. Nge-tuna noma i-cod, kuyamangaza ukwenza izikebhe ezincane ngesinkwa.

I-Piquillo pepper kanye ne-walnut pate

"Inqola" inguqulo ye-muhammara: Hlanganisa i-piquillo pepper enama-walnuts, i-garlic, i-cumin, usawoti, i-chili, i-oli, ne-lemonLungisa i-seasoning futhi uyivumele ipholile esiqandisini ihora. Ikhonzwa nge-crudités, i-toast, noma ngaphezulu kwezinhliziyo ze-ulethisi, iyanyamalala ngokushesha.

I-lentils enezimbaza ku-sauce (isinqamuleli esimnandi)

Sebenzisa i-sofrito efika nezimbaza ezisemathinini. Shisisa udali ophekiwe ngoketshezi lwawo kanye nesoso emathinini amabili; uma kunesidingo, engeza amanziBilisa ngobumnene imizuzu engu-3-5, uphake, bese ugcwalisa izimbaza. Ama-pepper ambalwa afakwe emanzini anoviniga noviniga wawo aphelele.

Ukhilimu we-tomato ogxilile, ubhontshisi kanye ne-basil

Gcoba u-anyanisi, engeza unamathisele utamatisi, ubhontshisi oketshezini lwawo, amanzi noma umhluzi nobisi (noma isiphuzo esisekelwe esitshalweni esingafakwanga ushukela). Bilisa ngobumnene imizuzu emi-5, susa ekushiseni, engeza i-basil bese uhlanganisaKhonza ngobhontshisi obuthile obugodliwe, i-basil eyengeziwe, amafutha kanye nopelepele.

I-asparagus emhlophe ene-vinaigrette eqoshiwe

I-asparagus egcinwe kahle idinga kuphela ukugqoka ukuze ihambisane nekhwalithi yayo. Yenza i-vinaigrette ngamafutha, iqanda elibilisiwe elibilisiwe, ukhukhamba ukunambitha futhi, uma uthanda, u-anyanisi omnandi.I-Paprika noma ukuthinta i-chili kuqedela isidlo.

I-curry esheshayo nemifino kanye nemifino

Gcoba u-anyanisi bese wengeza kancane kancane u-800g wemifino ehlukahlukene ngokwesikhathi sayo sokupheka. Faka ukhari (unamathisele noma impushana), ithini lobisi lukakhukhunathi, uhhafu wesitsha sesitoko futhi, ekugcineni, u-800g wemifino ephekiwe.3-5 imizuzu futhi isilungile. Ngelayisi, i-couscous, noma njengoba kunjalo, idili.

Amaqanda agcwalisiwe ane-tuna, i-bonito noma i-albacore tuna

I-yolk yeqanda elikhilimu noma ukugcwaliswa kwakudala, ngokuthanda kwakho. Hlanganisa inhlanzi ekhanyiwe nemayonnaise, ukwatapheya, iyogathi, noma ushizi wequarkBese wengeza ama-pickle, ama-anchovies, u-anyanisi wasentwasahlobo, noma utamatisi oqoshiwe uma uthanda. Bahle kakhulu esaladini elinezinhlamvu noma okusanhlamvu.

Iziqu ze-Cardoon, borage noma ze-chard ezinama-alimondi

Isitshulu esisheshayo esinambitheka njengekhaya. Isebenzisa imifino ekheniwe esimweni sayo semvelo futhi isebenzisa uketshezi lwazo njengesisekelo sososo.Ungayenza ngaphandle kwe-ham noma esikhundleni sayo ufake inyama yenkomo eselashiwe, ubhekeni, i-pancetta noma i-cock jowl yengulube.

Isaladi yamazambane nesipinashi, ama-artichokes, utamatisi omisiwe kanye nama-anchovies

Bilisa amazambane noma usebenzise i-microwave, khipha ama-artichokes ethini bese uwaqoba, futhi uhlanganise nawo amapheshana katamatisi omisiwe kanye nokunye okugqokwa kwawoLungisa usawoti kanye ne-asidi, engeza izambane elisafudumele ukuze limunce uketshezi, liyeke liphole kancane, bese wengeza. isipinashi futhi uthweswe umqhele ngama-anchovies.

Izidlo zakusihlwa ezilula ezinokutholakala okuhle kwezimpahla ezisemathinini

Ukuze ugweme ukuwela ku-"yini yokudla kwakusihlwa?" inkinga, akukho okufana nokuba nezinto ezihlukahlukene ku-pantry. Ukulondoloza impilo ende, enamaphrofayili ahlukene namafomethi asebenzayoZikuvumela ukuthi uhlanganise izidlo zakusihlwa ezanelisayo nezimnandi ngamaminithi, ugweme ukuthembela ekudleni okukhishwa ngaphandle komkhuba.

Hlela ishalofu lakho ngemindeni (inhlanzi, okusanhlamvu, imifino, izithelo namasoso) bese uhlanganisa ukwakheka nama-flavour: i-pâté esheshayo nesinkwa esiwuqweqwe, isaladi enenhliziyo enomdumba nokhukhamba, noma ithosi elinopelepele netuna Baxazulula noma yibuphi ubusuku.

Uma ungakwazi ukuvula isitofu: ukuphela kukagesi kanye nezixazululo "ezibandayo".

Uma upheka nge-ceramic noma i-induction hob futhi uphelelwa amandla, sekuyisikhathi sokudala. Izindaba ezinhle: ungadla kahle usebenzisa izimpahla ezisemathinini kuphelaOkulandelayo, yini okufanele uyigcine kanye nemibono yesidlo engu-15 engapheki (noma encane).

Okufanele ukugcine ku-pantry yakho

Cabanga ngokuhlukahluka ukuze ugweme i-monotony. Utamatisi (ophelele noma ochotshoziwe), okusanhlamvu (uphizi, ubhontshisi, udali), inhlanzi (i-tuna, ama-sardine, ama-mackerel), inyama, imifino (isitshulu semifino, i-artichoke, i-asparagus, ubhontshisi obanzi, uphizi, i-beetroot) nezithelo (zemvelo, isiraphu noma ujamu)Uma ububanzi buba banzi, uzoba nezinhlanganisela eziningi.

Inothi eliwusizo mayelana nobubanzi: ukudla okusha kusezingeni eliphezulu; Ukudla okusemathinini nokulondolozwe kancane (okugcina, njengama-anchovies, kudinga isiqandisi) kwakha okwesibiliUkudla okuqandisiwe kanye nokudla okuqandisiwe okwesithathu; imikhiqizo ye-vacuum-packed noma elawulwayo ingeyesine; futhi izitsha ezizinzile ezilungisiwe ziyisihlanu.

Imibono yokudla eyi-15 usebenzisa izimpahla ezifakwe ethini kuphela

Lezi ziphakamiso zikukhipha ekubopheni ngaphandle kokudela ukunambitheka. Ezinye ziyi-minimalist, kanti ezinye zivumela izengezo eziyinkulungwane uma unezinsiza eziningi..

• 1. Isaladi yeChickpeaHlanganisa ama-chickpeas aqoshiwe ne-tuna; engeza ukhukhamba futhi, uma unawo, ulethisi. Gcoba ngamafutha bese sekulungile. Classic futhi ngempumelelo.
• 2. Isaladi ye-Lentil enopelepeleI-lentils enopelepele oqoshiwe kanye ne-mackerel noma i-tuna. Gqoka nge-vinaigrette elula. Kuphelele futhi kusha.
• 3. Ama-canapés kabhontshisi namakhowe: gcoba ubhontshisi omhlophe, engeza amakhowe ekheniwe aqoshiwe kanye namaconsi ambalwa kaviniga obhalsamu; esinkwa esithosiwe. Ukuthungwa okukhilimu kanye umami.
• 4. Isaladi yamazambane esheshayo: amazambane, isanqante, uphizi kanye ne-tuna/bonito; imayonnaise noma iyogathi ukuze ulula. Ifakwe ngokuphazima kweso.
• 5. I-tuna enopelepele ogazingiwe: izingcezu zepelepele ezifakwe e-tuna emafutheni; i-drizzle yamafutha e-olive engeziwe. Engahlulwa nesinkwa.
• 6. Izimbaza ezifakwe emanzini anosawoti nesinkwaVula, phaka ku-toast futhi ujabulele. Uma uthanda okubabayo, engeza iconsi leTabasco.
• 7. Ikhukhamba ne-tuna rollsHlanganisa i-tuna ne-gherkin eqoshiwe bese ugcwalisa ulethisi noma amaqabunga eklabishi. Ukusha okumnandi nokwanelisayo.
• 8. Ama-taco e-sardine abandayoUkolweni noma ama-tortilla ommbila ane-sardine emafutheni, u-anyanisi kanye ne-gherkin. Ukuthintwa kukalamula kuphakamisa yonke into.
• 9. I-mackerel pâté esheshayo: i-mackerel + imayonnaise echotshoziwe (noma amafutha); sebenzisa nama-crackers. Ilungile eminithini elingu-1.
• 10. Tuna Poke "indlela yakho": irayisi eliphekiwe, i-tuna, ummbila, uphizi, ukhukhamba kanye nembewu yesame uma ikhona. Isizini ngamafutha nesoso yesoya.
• 11. Isemishi le-tuna ne-pickle: isinkwa, i-tuna ekhishiwe, i-gherkin esikiwe, uwoyela futhi uma ufuna, lwesinaphi noma i-mayo. I-classic eqinisekile.
• 12. Isaladi lommbila nobhontshisi obomvu: ummbila, ubhontshisi obomvu, u-anyanisi uma ukhona, ilamula noma uviniga ne-oregano eyomile. Amaprotheni ombala nezitshalo.
• 13. I-Lentil Wraps: ama-lentile anesanqante egayiwe, i-gherkin nommbila; lwesinaphi, uju ozikhethela lona kanye namafutha. Gcwalisa ama-tortilla bese uwagoqa.
• 14. Amazambane abandayo kanye ne-tuna tartIzendlalelo zamazambane aphekiwe avela embizeni, i-tuna egqagqene kanye nemayonnaise/amafutha esikhunjini; cindezela. Sika zibe izingxenye bese ukhonza kubanda.
• 15. Express isaladi Russian: amazambane, isanqante, ipea, tuna kanye negherkin enemayonnaise noma i-vinaigrette emnene. Ucebile futhi nostalgic.

Imibuzo evame ukubuzwa mayelana nokufaka emakhishini abandayo

Yiziphi izinto ezilondolozayo ezingcono kakhulu zokupheka ezibandayo? Inhlanzi eluhlaza okwesibhakabhaka ihamba phambili ohlwini: i-albacore tuna, i-tuna nama-anchovies yokuthungwa nokunambitha. Zihambisana kahle nemifino e-crunchy, izithelo ze-citrus, nama-pickle..

Ngingazilungiselela kusenesikhathi? Yebo, zigcinwa kahle esiqandisini futhi zijabulela kakhulu ukubanda. Amasaladi, amasaladi okudla kwasolwandle, izitsha ze-pasta ezibandayo, nama-pâtés agcina ngokumangalisayo.njalo imbozwe kahle.

Ziletha ziphi izinzuzo? Amaprotheni ekhwalithi, i-omega-3, amavithamini namaminerali, ngenzuzo yokuphila kweshalofu ende. Iphelele ekuhleleni nasekunciphiseni imfucuza.

Ukuthenga, ukuphepha kanye nokuphatha: okufanele ukubheke

Ukuphepha kuqala esitolo futhi kuqhubeke ekhaya. Gwema iziqukathi eziqhumayo noma ezivuvukele, ezigqwalile, ezivuzayo, noma ezikhipha umoya lapho zivulwa.Qaphela uketshezi oluguquguqukayo. Ukudla okugcinwe kancane (njengama-anchovies) kudinga isiqandisi futhi kube nempilo yeshelufu emfushane; hloniphani lokhu.

Uma usuvuliwe, gcina ezitsheni ezihlanzekile uma ungeke uzidle zonke. Njalo sebenzisa izitsha ezomile nezihlanzekile; ungabuyiseli ukudla ethini.futhi ufake efrijini noma iyiphi ingxenye engasetshenzisiwe. Ukuqedwa okuhle kwamafutha omnqumo kuthuthukisa ukuthungwa kanye nokunambitheka ngaphandle kokuxabana.

Kuyacaca ukuthi ngamathini ambalwa akhethwe kahle namathini ungadla njengenkanyezi nsuku zonke: Kusuka kumasaladi amasha namathosti anesimilo ukuveza isitshulu, ukhari okhilimu, amadiphu, ama-seafood pastas kanye nenhlanganisela ye-surf ne-turfUma uhlela i-pantry yakho, funda kahle amasoso amabili ahlukahlukene, futhi ukhumbule ukuthi yini okufanele uyibheke lapho uthenga, uzokwazi ukuphatha amasonto wonke nanoma yisiphi isimo esingalindelekile ngaphandle kokuchitha amahora ekhishini.