Ukuhlela imenyu yakho yamasonto onke kungaba nzima kakhulu uma unesikhathi esincane, isabelomali esincane, kanye nesineke esincane kakhulu sezindlela zokupheka eziyinkimbinkimbi. Izindaba ezinhle ukuthi Awudingi uhlu olungenamkhawulo lwezithako ukufeza izitsha ezimnandi, eziphelele nezilinganiselayo, kanye amaqhinga okonga isikhathi ekhishini Ungalungisa izinto ezinhle kakhulu.
Emigqeni elandelayo uzothola Imibono ye-pasta, amasaladi, izitsha zelayisi, amasobho, izitsha zenyama, inhlanzi, ukudla kwasekuseni ngisho nama-dessert eziphekwe ngezithako eziyinhloko ezinhlanu. Uzothola namaqhinga alula okuthuthukisa ukunambitheka ngamakhambi, izinongo, nezithelo ze-citrus, kanye namathiphu awusizo okusebenzisa kahle i-pantry encane. Konke kwethulwa ngendlela enobungane, ngakho ukupheka ngezithako ezimbalwa kuzoba lula njengokuvula ifriji nokuqala.
Kungani ukhetha ukudla okunezithako ezi-5 kuphela?
Ukupheka ngezithako ezimbalwa akuyona into edlulayo: Kuyindlela ewusizo yokonga isikhathi nemali ngaphandle kokudela ukudla okuhle. Ukunciphisa uhlu lwakho lokuthenga kwenza impilo yansuku zonke ibe lula, kugwema ukuchitha imali, futhi kukuphoqe ukuthi ube nobuciko ngalokho onakho.
Uma ukhetha izindlela zokupheka ezinezithako ezinhlanu noma ngaphansi, Unciphisa isikhathi sokulungiselela, ukupheka, kanye nokuhlanza.Izinto ezimbalwa zokudla okulula, izitsha ezimbalwa ezingcolisayo, nezinyathelo ezimbalwa okufanele zilandelwe. Kulungele labo abafika ekhaya sekwephuzile, abafundi, imindeni ematasa, noma noma ubani ongafuni nje ukwenza izinto zibe nzima.
Ngaphezu kwalokho, lolu hlobo lokudla lubonisa ukuthi Ukulula kungahambisana nokudla okulinganiselayoUma uhlanganisa amaprotheni, ama-carbohydrate, imifino, namafutha anempilo kahle, ungalungisa ukudla okuphelele ngaphandle kokusebenzisa amasoso ayinkimbinkimbi noma izinqubo ezingapheli.
Ezimweni eziningi, imfihlo isekukhetheni izithako zekhwalithi enhle: imifino emisha, ama-legumes aphekwe kahle, amafutha amahle nezinongo ezimnandiUtamatisi omnandi, imifino emisha, noma umhluzi omuhle kwenza umehluko omkhulu uma uhlu lwezithako lufushane.
Imibono yokudla engu-20 enezithako ezinhlanu noma ngaphansi
Ngezansi kunezindlela zokupheka ezibonisa lokho Ungadla ukudla okuhlukahlukene okunezithako ezimbalwa kakhulu.Zonke ziqala ngomqondo ofanayo: imikhiqizo embalwa, amasu alula kanye nemiphumela enokunambitheka okuningi.
Izitsha ze-pasta namaqanda
I-pasta namaqanda kuyizinto ezifanelana kahle uma ufuna izindlela zokupheka ngamaqandaUkudla okuphelele, okungabizi, nokusheshayo. Uma kuhlanganiswa nemifino embalwa, ushizi, noma amakhambi, kwenza kube ukudla okuwusizo kakhulu kwansuku zonke.
I-pasta elula ye-pestoOkudingayo nje i-pasta eyomisiwe, amaqabunga e-basil, igalikhi, amantongomane ephayini, kanye noshizi we-Parmesan. Pheka i-pasta emanzini amaningi anosawoti ngenkathi, ku-food processor noma i-blender, uhlanganisa i-basil namantongomane ephayini, igalikhi, noshizi, ufaka amanzi amancane e-pasta noma uwoyela ukuze uyihlanganise. Hlanganisa konke kahle, futhi uzoba nesitsha esinuka kamnandi esinezithako ezimbalwa.
I-omelet kashiziNgamaqanda, ushizi oqoshiwe, ibhotela, usawoti, kanye nopelepele, ungapheka isidlo sakusihlwa ngemizuzu embalwa. Shaya amaqanda, wonge usawoti kanye nopelepele, faka ibhotela kancane epanini, uthele ingxube, ufafaze ushizi, bese uligoqa phakathi uma liqala ukuqina. Yisisombululo esifanele uma ufuna into eshisayo neyanelisayo ngaphandle kwenkinga.
Amaqanda aqhekeziwe ngesipinashi Ilungele isidlo sasekuseni noma sakusihlwa. Okudingayo nje amaqanda, isipinashi esisha, uwoyela omncane, usawoti, kanye nopelepele. Faka isipinashi kuqala kuze kube yilapho sibuna, bese ufaka amaqanda ashayiwe, uvuselela kancane kuze kube yilapho siphekiwe ngendlela othanda ngayo. Umphumela uba isidlo esilula, esicebile ngamaprotheni nemifino.
I-frittata yesipinashi noshiziLe nguqulo ebhakiwe yenziwe ngamaqanda, isipinashi, u-anyanisi, ushizi, nosawoti. Faka u-anyanisi, uhlanganise namaqanda ashayiwe noshizi, bese ubhaka esitsheni esifanele kuze kube yilapho kuqinile. Kuhle kakhulu ukusebenzisa imifino esele futhi kungadliwa kushise noma kufudumele.
Amasaladi asheshayo futhi anemibala
Amasaladi akudingeki abe yinto eyisicefe; funda ukwenza kanjalo ukusebenzisa i-lettuce ekuphekeni Kuyasiza ukuguqula izinhlanganisela eziyisisekelo zibe izitsha ezihlukile. izinhlanganisela ezimbalwa ezikhethwe kahle Ungasuka esitsheni esingenalutho uye esidlweni esiyingqayizivele esigcwele ukunambitheka kanye nokuthungwa.
Isaladi leCapreseKudinga utamatisi ovuthiwe kuphela, i-mozzarella entsha, amaqabunga e-basil, uwoyela womnqumo, nosawoti. Sika utamatisi ne-mozzarella, ushintshe izingqimba, usakaze i-basil phezulu, bese uthela uwoyela womnqumo omningi kanye nosawoti omncane. Kuyisibonelo esiphelele sendlela izithako ezintathu eziyinhloko ezingakhanya ngayo zodwa.
Isaladi leChickpeaUkuze uthole okuthile okubaluleke kakhulu, hlanganisa ubhontshisi obuphekiwe, ukhukhamba, utamatisi, u-anyanisi obomvu, namafutha omnqumo. Ungayisika imifino bese uyinonga ngosawoti, uwoyela, futhi, uma uthanda, uyincinde kancane ulamula (ongabhekwa njengesinongo). Umphumela uba isaladi enomsoco kakhulu, ecebile ngamaprotheni asekelwe ezitshalweni kanye ne-fiber.
Isaladi yezithelo ezintshaHlanganisa ama-strawberry, ama-blueberry, ubhanana, ujusi we-orange, noju ukuze uthole isitsha esinemibala neqabulayo. Sika izithelo, zithele ujusi, bese ufaka uju oluncane ukuze uthuthukise ubumnandi bemvelo. Khonza njenge-dessert elula, isidlo sasekuseni, noma ukudla okulula—akudingi mzamo omkhulu.
Okhilimu namasobho aduduzayo
Amasobho nama-creams kuyindlela enhle kakhulu yokwenza sebenzisa ukudla okusemathinini kanye nemifino yesizini Ngomzamo omncane kakhulu. Ngebhodwe kanye ne-blender, ungalungisa ukudla kwebhodwe elilodwa ngokushesha.
Isobho likatamatisi eliyisisekeloIphekwe ngotamatisi osemathinini, umhluzi wemifino, ugalikhi, u-anyanisi, kanye ne-basil. Kancane kancane u-anyanisi negalikhi, engeza utamatisi nomhluzi, upheke imizuzu embalwa, bese uqeda nge-basil entsha ngaphambi kokuxuba. Uzothola ukuthungwa okubushelelezi kanye nokunambitheka okwenziwe ekhaya, okufanele ukujabulele nesinkwa.
Ukhilimu wethangaOkudingayo nje ithanga, u-anyanisi, umhluzi wemifino, ukhilimu omncane, nosawoti. Faka u-anyanisi oqoshiwe, umboze ngomhluzi, bese upheka kuze kube yilapho uthambile. Hlanza kahle bese ufaka ukhilimu ekugcineni ukuze uthole ukuthungwa okuhle okunosilika. Kuyindlela enhle yokuqandisa futhi uhlala unayo.
Inyama elula futhi enamanzi
Ngokusika inkukhu okungabizi kanye nemifino ethile kungenzeka ukulungiselela ukudla okuphelele kakhulu komndeni wonke, ngaphandle kwesidingo sama-sauce ayinkimbinkimbi noma ama-marinade amade.
Inkukhu yelamula eyosiwe noma ebhakiwe kuhhaviniKudinga kuphela amabele enkukhu, ulamula, ugalikhi, uwoyela womnqumo, nosawoti. Shiya inyama ithintene nojusi kalamula, ugalikhi oqoshiwe, namafutha okungenani imizuzu embalwa (uma ungakwazi, isikhathi eside), bese uyipheka epanini noma kuhhavini usebenzisa amasu afanele. bhaka ngaphandle kokuzomisaI-asidi ekulamula isiza ekwenzeni inyama ibe mnandi futhi inezela umuzwa omusha kakhulu.
Inkukhu eyosiwe negalikhiEnye inguqulo elula ngokulinganayo: amabele enkukhu, amafutha omnqumo, igalikhi, usawoti kanye nopelepele. Faka inkukhu emanzini kancane ngegalikhi kanye nezinongo bese uyigrila epanini elishisayo kakhulu. Kuyindlela enhle yokuhlanganisa namasaladi, amazambane acutshunguliwe, noma ilayisi elimhlophe.
Amathanga enkukhu athosiwe nemifinoUkuze uthole isidlo esiphelele kuhhavini, sebenzisa amathanga enkukhu, izaqathi, amazambane, u-anyanisi, namafutha omnqumo. Beka konke esitsheni sokubhaka, ufake usawoti kanye nopelepele (usawoti kanye nopelepele ngokuvamile kubhekwa njengezinto eziyisisekelo ze-pantry), fafaza ngamafutha, bese ubhaka kuze kube yilapho imifino ithambile futhi inkukhu ibe nsundu ngegolide. Ngaphandle kokukhathazeka, uthola ukudla okuphelele okunamaprotheni kanye nesitsha esiseceleni.
Ilayisi nenkukhu nobhontshisiUzodinga ilayisi, isifuba senkukhu, umhluzi wenkukhu, u-anyanisi, kanye nobhontshisi. Pheka u-anyanisi, engeza ilayisi bese upheka isikhashana, bese ufaka umhluzi oshisayo kanye nenkukhu eqoshiwe, bese ekugcineni ufaka ubhontshisi. Kuyisitsha esiduduzayo kakhulu, esilungele ukwenziwa ngamaqoqo amakhulu nokuphakelwa phakathi netafula.
Inhlanzi nokudla kwasolwandle ngefomethi esheshayo
Inhlanzi ingaba yingxenye yemenyu yakho enezithako eziphansi. I-steak enhle kanye nezitsha ezimbalwa eziseceleni ezintsha Zanele ukudla okulula nokumnandi.
Ama-taco enhlanzi asheshayoUdinga kuphela izingcezu zezinhlanzi ezimhlophe. ama-tortilla ekhishiniIklabishi elisikiwe, ulamula, kanye nemayonnaise. Grila noma ubhake inhlanzi, hlanganisa iklabishi nojusi kalamula kanye nesipuni semayonnaise, bese uhlanganisa ama-fritters nazo zombili izithako. Aphuma enamanzi, eqhotsiwe, futhi enokunambitheka okukhanga kakhulu kwe-citrus.
Izitsha eziyisisekelo ezihambisanayo kanye nokudla okuyisisekelo
Ezinye izindlela zokupheka ezinezithako ezimbalwa zisebenza kahle njengesitsha esiseceleni senyama, inhlanzi, noma izitsha zemifino, kanye nezinye Zingaba isidlo esiyinhloko uma ulungisa inani lazo.
Amazambane athosiwe enziwe ekhayaAmazambane, ibhotela, ubisi, usawoti kanye nopelepele kuphela. Bilisa amazambane ahlutshiwe aze athambe kakhulu, uwagaye, bese ufaka kancane kancane ibhotela nobisi olushisayo uze ufinyelele ukufana okufiselekayo. Yisidlo esiphelele esiseceleni: sihambisana kahle cishe nakho konke.
I-Guacamole elulaNge-avocado, u-anyanisi, i-cilantro, ijusi likalamula, nosawoti, uthola i-salsa ekhilimu efanele ukusabalalisa. Hlakaza i-pulp ye-avocado, uyixube no-anyanisi oqoshiwe kahle, i-cilantro, kanye nejusi likalamula, bese ulungisa usawoti ukuze unambitheke. Khonza nama-crudité emifino, isinkwa se-pita, i-toast, noma njengokuhambisana nama-tacos nama-fajita.
I-Tomato BruschettaUzodinga isinkwa (i-baguette noma isinkwa sasemaphandleni), utamatisi omusha, ugalikhi, i-basil, namafutha omnqumo. Thosa izingcezu zesinkwa, uzigcobe ngegalikhi, ugcobe utamatisi oqoshiwe kanye ne-basil phezulu, bese uthela ngamafutha omnqumo. Kuyindlela elula kakhulu yokudla okulula esebenza kahle njengesidlo sakusihlwa esilula nesaladi.
Ama-dessert kanye nesidlo sasekuseni esinezinto ezibalulekile kuphela
Amaswidi nawo awashiywa ngaphandle kule ndlela yokupheka. izithelo ezimbalwa ezivuthiwe, ufulawa, amaqanda noshukela Ungazenzela kokubili ikhekhe kanye nesiphuzo esinokhilimu.
Isinkwa sikabhanana esilulaUbhanana ovuthiwe, ufulawa, amaqanda, ushukela, kanye ne-baking powder. Hlakaza noma uhlanze ubhanana, uhlanganise namaqanda ashaywe, engeza ushukela, bese ekugcineni, ufaka ufulawa kanye ne-baking powder. Thela inhlama epanini lokubhaka bese ubhaka kuze kube yilapho i-toothpick efakwe phakathi nendawo iphuma ihlanzekile. Ilungele ukusebenzisa ubhanana ovuthiwe kakhulu nokujabulela ukudla kwasekuseni okwenziwe ekhaya izinsuku eziningana.
I-smoothie kabhanana ne-strawberryNgobhanana, ama-strawberry, i-yogurt, ubisi, noju, une-smoothie entsha negcwalisa kakhulu. Faka konke ku-blender bese uxuba kuze kube bushelelezi. Ungalungisa inani lobisi ukuze lenze libe lincane noma libe mnandi.
Amaqhinga okufaka izinongo nokuthuthukisa ukunambitheka ngezithako ezimbalwa
Uma uhlu lwemikhiqizo lufushane, Izinongo ziba abangane bakho abahle kakhuluUkusetshenziswa okuhlakaniphile kwamakhambi, izinongo, kanye nama-sauce alula kuguqula ngokuphelele iresiphi ebonakala "iyisisekelo".
I-Las amakhambi amasha nawomisiwe Amakhambi afana ne-parsley, i-cilantro, i-basil, i-rosemary, ne-thyme anikeza izici ezihlukile kakhulu. Amakhambi amasha avame ukunikeza ukuthinta okugqamile nokunuka kamnandi, okulungele ukuqeda izitsha ngaphambi nje kokuphakelwa, kuyilapho amakhambi omisiwe egxila ukunambitheka futhi asebenza kangcono ngezikhathi zokupheka ezinde, izitshulu, noma izinto ezibhakiwe.
I-Las izinongo eziphelele noma ezigayiwe I-Cumin, i-paprika, i-curry, upelepele omnyama, nezinye izinhlanganisela eziningi zezinongo zengeza ukujula ngokuncane nje. Ukuthosa izinongo kancane epanini ngaphambi kokuzifaka esitsheni kukhipha iphunga elengeziwe, okuwusizo kakhulu uma ungenazo ezinye izithako eziningi ezihambisana nazo.
I-Los izithelo ze-citrus (ijusi kanye ne-zest) Zisindisa impilo yokuthuthukisa ukunambitheka ngaphandle kokufaka amakhalori amaningi. Amaconsi ambalwa kalamula kwamanye ama-tacos ezinhlanzi, i-lime zest encane kwisaladi ye-chickpea, noma ijusi le-orange elincane ezithelweni ezibhakiwe kwenza umehluko ocacile.
El ugalikhi no-anyanisi ngezindlela zabo ezahlukene Amakhambi amasha, athosiwe, aphuphuwe, noma aphelelwe amanzi emzimbeni, ayisisekelo sezindlela zokupheka eziningi. Ngezithako ezilinganiselwe, indima yawo "njengabakhi bezinongo" iyanda: isobho elilula lika-anyanisi negalikhi liguqula umhluzi ojwayelekile ube isobho elithakazelisa kakhulu.
Ekugcineni, i amasoso nezinongo ezilungisiwe Zingaba yindlela emfushane enhle uma zisetshenziswa ngokuhlakanipha. Isosi yesoya, uviniga we-balsamic, isinaphi, uju, i-pesto, noma isosi ye-tahini eyenziwe ekhaya yizibonelo zezinongo, ngobuningi obuncane, ezinikeza ushintsho oluhlukile enyameni, imifino eyosiwe, amasaladi, kanye nemifino.
Amathiphu awusizo okupheka ngezithako ezingaphansi kwezi-5
Ukupheka ngohlu oluncishisiwe akuyona imingcele; empeleni, Kuyindlela ehlukile yokuhlela ikhishi lakho kanye ne-pantryNgemikhuba embalwa elula, ungaphinda izinketho zakho ngaphandle kwesidingo sokwengeza imikhiqizo eminingi.
Esokuqala ukuthi khetha izithako zekhwalithi enhleIthini elimnandi likatamatisi, uwoyela omuhle, imifino emisha, kanye nesitoko esenziwe ekhaya noma esisezingeni eliphezulu kwenza umehluko omkhulu uma iresiphi ingenazo izinto eziningi eziphazamisayo.
Kuzokusiza futhi cabanga ngokudla okuhlanganisiweIphrotheni eyinhloko (inkukhu, iqanda, ubhontshisi, inhlanzi), isidlo esiseceleni esicebile ngama-carbohydrate (ipasta, ilayisi, amazambane, isinkwa), kanye nemifino noma izithelo. Ukusuka lapho, udinga nje izinongo noma amakhambi ukuze uqedele.
Kuhle ukuzinika isikhathi ukupheka izisekelo ezisebenziseka ngezindlela eziningi njengomhluzi omuhle wemifino, ithini elikhulu lemifino ephekiwe, isosi katamatisi eyenziwe ekhaya, noma ingxube yezinongo oyithandayo. Ngalezi zisekelo ezilungisiwe, ungazenzela izitsha ezahlukene phakathi nesonto ngaphandle kokwengeza ezinye izithako eziyinhloko.
Enye iqhinga eliwusizo sebenzisa kabusha izingcezu ngobuhlakaniInkukhu eyosiwe yangeSonto iba ama-tacos, amazambane acoliwe aba yi-meatloaf noma ama-croquette, kanti imifino eyosiwe iba isidlo esiseceleni se-frittata yosuku olulandelayo. Ngale ndlela unciphisa imfucuza futhi ugweme ukuzizwa sengathi uhlala udla into efanayo.
Okokugcina, zama Hlela ifriji yakho kanye ne-pantry ukuze ubone ngokushesha ukuthi unaniUma wazi ukuthi yini etholakalayo, kulula ukuxhumanisa imibono yeresiphi nezithako ezinhlanu usebenzisa lokho osekuvuliwe noma okuzophelelwa yisikhathi, esikhundleni sokuthenga izinto ezintsha.
Ngokuhlela okuncane kanye nezinongo ezikhethwe kahle, lawa ma-pasta, amasaladi, izitsha zelayisi, amasobho, izitsha zenkukhu, inhlanzi, kanye nama-dessert kubonisa lokho Ungadla ukudla okuhlukahlukene, okumnandi, ngisho nokunomsoco okunezithako ezimbalwa kakhulu.Asikho isidingo sokwenza izinto zibe nzima ukuze ujabulele ukudla okumnandi, okwenziwe ekhaya; vele usebenzise kahle lokho onakho bese udlala ngezinhlanganisela.
