Ngemva kosuku olude, ikhanda lishaya ngamandla nomzimba ulangazelela isofa, into yokugcina ofuna ukuyenza ukuba nobuciko ekhishini. Yilapho-ke isidlo sakusihlwa siba nzimaUkulunywa yindlala, ukukhathala kuyasinda, futhi umqondo woku-oda into ngokushesha (ngokuvamile hhayi okulula) uba yinto ekhangayo kakhulu.
Uma uzibona kulesi sigameko, phefumula kalula: ubhiya onama-olive nama-chips Akuzona isidlo sakusihlwa esilinganiselayoKodwa kukhona okungaphezu kokudla okusheshayo. Ngezansi uzothola ukukhetha okuphelele kakhulu ukudla kwakusihlwa okulula, okulula nokuhlukahlukeneKusukela esobhoni esisheshayo nesilula kuya kumasaladi aphelele, ama-pizza asekelwe emifinweni, izindlela zokupheka zaseMexico nase-Asia, ukudla okulula okunempilo kanye nezinketho zokufaneleka noma ze-keto ukuze ukulala ulale ulula akusho ukudela ukunambitheka.
Imibono yesidlo sakusihlwa esilula nesiphelele engu-8 yokugcina izinto zilula
Phakathi kwamathuba angenamkhawulo okudlela ngaphandle, lezi ziphakamiso eziyisishiyagalombili zivelele ngoba zibalulekile. kuyashesha kakhulu, kuyagcwalisa futhi kulula kakhuluZenzelwe abantu ababili futhi zingashintshwa nanoma yini onayo esiqandisini.
1. Isaladi yelentili enamahlumela, i-feta, utamatisi kanye nama-olive
Enye yezinketho ezamukelekile kakhulu kusihlwa i- isaladi yemifino Ukudla okuphelele kakhulu. Kulesi simo, isithako esivelele yi-lentile ekheniwe (noma efrijini), efanelekile ukuvula, ukuhlanza, nokusebenzisa. Ngeziphako ezimbili, imbiza equkethe cishe amagremu angu-400 e-lentile ekhishwe amanzi, utamatisi ababili abaphakathi, u-anyanisi omnandi, ama-olive ukuze unambitheke, cishe amagremu angu-100 e-sprouts axubile (i-arugula, ilethisi yemvu, imifino exubile, njll.), kanye namagremu angu-100 eshizi le-feta eliqhekekile kuzokwanela.
Ubuhle balesi sidlo ukuthi singahlanganiswa ngemizuzu emihlanu: kufanele nje nquma utamatisi no-anyanisiHlanganisa nama-lentile, ama-sprout, ama-olive, kanye ne-feta, bese ufaka i-vinaigrette elula yamafutha omnqumo, uviniga omnene, usawoti, upelepele, kanye nembewu yesesame encane. Uma ungenza umzamo omncane, uthola isidlo esigcwele amaprotheni asekelwe ezitshalweni, i-fiber, kanye nemifino ongayijabulela ngokuphindaphindiwe.
Ngaphezu kwalokho, ivumela ukuhlukahluka okuningi: ingakwazi shintsha ushizi we-feta Ukuze uthole olunye uhlobo loshizi, lushintshe nge-cod eqoshiwe ekhishwe usawoti, ama-anchovies ambalwa, engeza iqanda elibilisiwe, i-tofu, upelepele, ukhukhamba, isanqante esigayiwe noma noma yimiphi imifino emisha onayo.
2. Huevos a la mexicana ngesidlo sakusihlwa esilula
I-Huevos a la mexicana iyisidlo sasekuseni esijwayelekile eMexico, kodwa sisebenza kahle kakhulu njenge- isidlo sakusihlwa esisheshayo, esishisayo nesilulaKubantu ababili udinga amaqanda amane, utamatisi ababili abamnandi, uhhafu ka-anyanisi, i-cilantro noma i-parsley (ngokuthanda kwakho), usawoti, upelepele, i-chili kanye nama-corn tortilla amaningana (noma izingcezu ezinhle zesinkwa sesinkwa uma ungenawo ama-tortilla).
Ukulungiselela kulula kakhulu: okokuqala, faka u-anyanisi oqoshiwe epanini unamafutha amancane uze ukhanye, bese ufaka utamatisi oqoshiwe (ongenaso isiqu) bese upheka imizuzu embalwa. Okulandelayo, engeza amaqanda ashayiwe, wehlise ukushisa kube phansi, faka i-cilantro noma i-parsley, bese uyivumela ukuthi iqine ngendlela oyithandayo. Khonza amaqanda phezu... ama-tortilla afudumele noma i-toast, futhi isilungile.
Ukuze uzenze zikhetheke kakhulu ungaziqeda ngazo ushizi ogayiwe noma ukhilimu omuncuEngeza i-avocado eqoshiwe, i-bacon ecrispy, noma imifino efana ne-bell pepper, i-zucchini, noma amakhowe (amakhowe angenantambo, amakhowe e-oyster, njll.). Ukudla okuphelele kwebhodwe elilodwa ngaphansi kwemizuzu eyi-15.
3. Ama-noodle athosiwe ngemifino kanye nenkukhu yesoya
Ukudla kwase-Asia kuyindlela enhle kakhulu uma ufuna isidlo sakusihlwa esisheshayo, esimnandi, nesilula kune-pasta evamile enososo olusindayo. Ungasebenzisa izinhlobo ezahlukene ze- Ama-noodle ase-Asia: i-wheat udon (esivele ivuthiwe, i-stir-fry), i-rice vermicelli (imizuzu eyi-10 emanzini abandayo bese kuba cishe ama-5 emanzini ashisayo ngaphandle kokungenelela) noma ama-noodle kakolweni amancane aphekwa ngemizuzu emi-2 kuphela.
Ngesikhathi ama-noodle ethambile, lungisa i-stir-fry: yabantu ababili, uhhafu wepelepele, uhhafu ka-anyanisi, i-zucchini encane kanye namathanga amabili enkukhu usike ube yimichilo emincaneThosa konke ngokushisa okukhulu epanini lokuthosa noma elikhulu ngamafutha amancane, engeza ama-noodle akhishwe amanzi bese ufaka isosi yesoya.
Ukuze kube mnandi kakhulu, ungangeza uviniga welayisi, uwoyela wesesameIngxube yezinongo ezinhlanu zaseShayina kanye nezinongo ezithile (ushili omusha, i-sriracha, ama-chili flakes, njll.). Ngemizuzu embalwa nje unesidlo sakusihlwa esiphelele nemifino, amaprotheni, nama-carbohydrate, okulula kakhulu ukuzivumelanisa nanoma yini onayo.
4. Isitshulu semifino esinembiza eyodwa ne-hake ne-parsley kanye nesoso likalamula
Uma ungafuni ukusebenzisa amandla kodwa usafuna ukudla okushisayo nokunempilo, imifino ephekiwe noma ephekiwe ngomusi isindisa impilo. Ngamazambane amabili aphakathi nendawo, cishe amagremu angu-400 obhontshisi oluhlaza (omusha noma oqandisiwe), izaqathi ezimbili, u-anyanisi, kanye nezinhlanzi ze-hake (noma ezinye izinhlanzi ezimhlophe), ungenza i- isidlo sakusihlwa esilula sebhodwe elilodwa kwababili.
Thela amanzi anosawoti ebhodweni, engeza amazambane ahlutshiwe naqoshiwe kuqala, bese kuthi ngemva kwemizuzu emihlanu ufake u-anyanisi oqoshiwe kanye nesanqante, bese kuthi ngemva kwemizuzu emithathu, ubhontshisi. Uma sekuphekwe, yiyeke ipheke eminye imizuzu emine bese imifino izoba isilungile.
Inhlanzi ingaphekwa ngesikhathi esifanayo ngokuyibeka phezu kwemifino ku-colander noma ku-rack ngaphakathi ebhodweni, uyimboze ukuze ishise. Izophekwa cishe ngemizuzu emi-5-8 (kuye ngokuthi ubukhulu bayo bungakanani). Uma usebenzisa i-silicone steamer ku-microwave, Izikhathi zincishiswe cishe ngesigamu., igcina ukunambitheka kwayo okumnandi.
Ukuze wengeze ukunambitheka ngaphandle kokufaka amakhalori amaningi, isosi esheshayo ilungiswa ngokuyixuba iparsley entsha, uwoyela womnqumo kanye nejusi likalamulaFaka usawoti omncane, upelepele, kanye nengxenye yegalikhi uma uthanda. Khonza imifino nenhlanzi bese uthela le sosi enuka kamnandi.
5. I-bagel noma i-toast ye-wholemeal ene-salmon, imifino emisha kanye neqanda
Isandwichi ehlelwe kahle ingaba isidlo sakusihlwa esimnandi esivamile Uma uqaphela isinkwa kanye nokugcwalisa. Umqondo uwukwenza i-bagel noma i-toast ngesinkwa sikakolweni esiphelele esingu-100%, i-salmon ebhemayo, imifino emisha, kanye neqanda elithosiwe.
Ngokuphakelwa ngakunye, faka i-bagel eyodwa noma izingcezu ezimbili zesinkwa ku-toast, upheke iqanda epanini elinganamatheli elinamafutha amancane kakhulu, bese usike utamatisi kanye nengxenye yekhukhamba kancane. Gcoba isinkwa ngoshizi okhilimu noma i-yogurt yamaGreki egqokwe nge-yogurt i-lemon zest, usawoti kanye nopelepeleIzingcezu zikatamatisi nekhukhamba zibekwa phezulu, kulandele izingcezu zesalmon kanye neqanda.
Uma ufuna ukuthi kuphelele nakakhulu, ungangeza isipinashi esincane noma i-arugulakanye nososo olushisayo oluncane. Umphumela: isidlo sakusihlwa esivamile, esifanele isofa nefilimu, kodwa esilinganiselayo kakhulu kunokudla okusheshayo okuvamile.
6. I-chili con carne eyomile ne-avocado kanye no-anyanisi oqoshiwe
Uma kubanda kancane, ufisa okuthile okududuzayo, kodwa ngaphandle kokukhathazeka. Le chili con carne esheshayo ilungele kusihlwa esipholile lapho umzimba wakho ucela okuthile okududuzayo. kufudumele kodwa kulula ngokwaneleKubantu ababili, sebenzisa ithini elikhulu likabhontshisi ophekiwe kanye noketshezi lwawo (cishe amagremu angu-500), u-anyanisi owodwa, izingcezu ezimbili zikagalikhi, izipuni ezine zikatamatisi othosiwe, cishe amagremu angu-150 enyama egayiwe (noma isoseji/i-butifarra engenasivalo), i-avokhado eyodwa, ama-lime amabili, i-chili ukunambitha, uwoyela nosawoti.
Okokuqala, sika ingxenye ka-anyanisi ibe yimichilo emincane bese uyivumela ukuthi ifakwe emanzini anosawoti. ijusi likalamula nosawoti ukuze ikwazi ukubilisa kancane ngenkathi okusele kupheka. Ngengxenye ka-anyanisi, yenza i-sofrito ebhodweni ngamafutha amancane kuze kube nsundu ngegolide, engeza ugalikhi oqoshiwe, bese kuthi ngemva kwemizuzu embalwa, inyama egayiwe ibe nsundu kahle.
Uma inyama isiphekiwe, engeza isosi katamatisi, ubhontshisi nomhluzi wawo, amanzi amancane, kanye nopelepele okhethiwe. Yiyeke ibile kancane imizuzu emihlanu ukuze iqine kancane. Khonza ipelepele ezitsheni bese uyihlobisa i-avokhado eqoshiwe kanye no-anyanisi oqoshiweUma uthanda, ungaqeda nge-cilantro entsha.
7. I-pizza enesisekelo se-cauliflower, i-Serrano ham kanye ne-mozzarella
Le recipe iphelele uma ufisa i-pizza kodwa ufuna nciphisa ufulawa bese wenza kube lulaLapha isisekelo senziwe nge-cauliflower echotshoziwe, iqanda noshizi, okuholela enhlama encane nehlukile, efanelekela ukudla okunama-carbohydrate aphansi.
Ukuze uthole ama-pizza amabili amahle, uzodinga cishe uhhafu we-cauliflower ephakathi (cishe amagremu angu-450 ahlanziwe). Susa amaqabunga bese uwasika kahle usebenzisa i-food processor noma i-grater. Beka esitsheni, umboze, bese ufaka kuma-microwave cishe imizuzu engu-7 ngamandla aphelele (noma uwushise ku-colander ene-mesh encane cishe imizuzu engu-12). Bese uwukhipha kahle, ucindezela ukuze ususe amanzi amaningi ngangokunokwenzeka.
Ikholifulawa ephekiwe ixutshwe ne iqanda kanye nesandla esincane se-mozzarella egayiweFaka usawoti kanye nopelepele bese wenza iziyingi ezimbili ephepheni lokubhaka. Bhaka ku-180°C cishe imizuzu eyi-15 kuze kube nsundu kancane. Bese ufaka utamatisi we-cherry ohlukaniswe phakathi kanye nengxenye yebhola le-mozzarella ekhishwe kahle esisekelweni ngasinye, ubhake eminye imizuzu emi-5, bese uma ususwa kuhhavini, faka i-Serrano ham esikiwe kancane kanye namaqabunga e-basil amasha phezulu.
Ingaphakelwa njengoba injalo noma nge-cwilisa uwoyela we-chili, kufezwe Uhlobo oluhlukile lwe-pizza, elula, kodwa egcwalisa kakhulu ngenxa yamaprotheni nemifino esesisekelweni.
8. Ubhatata, i-broccoli, ummbila kanye ne-octopus ene-paprika mayonnaise
Enye indlela enhle yokusebenzisa imifino ephekiwe ukuyihlanganisa nokudla kwasolwandle okuhle kanye nesoso esheshayo. Kulokhu, inkanyezi yi-octopus ephekiwe kusengaphambili, ehambisana nobhatata, i-broccoli, nommbila, kanye ne- imayonnaise enongiwe nge-paprika.
Kubantu ababili, uzodinga cishe amagremu angu-350 kabhatata (owodwa omkhulu noma ababili abancane), cishe amagremu angu-400 ezimbali ze-broccoli, amagremu angu-100 ommbila ophekiwe (oqandisiwe ungcono kunowasemathinini ukuze kube nokuthungwa okungcono), kanye nemilenze emibili ye-octopus ephekiwe (engaqandiswa ngaphambi kwesikhathi). Sika ubhatata, upheke cishe imizuzu emihlanu, engeza i-broccoli, bese uma usubila, engeza ummbila kanye nemilenze yonke ye-octopus bese upheka eminye imizuzu engu-2-3.
Ngaleso sikhathi, zonke izithako ziyobe seziphekiwe kahle. Okusele nje ukusika i-octopus bese uyixuba nemifino. Ukuthinta kokugcina kuvela ekuxubeni... i-mayonnaise ene-paprika emnandi noma eshisayo kanye ne-vinegar encane, esetshenziselwa ukunonga ukuze inambitheke ngesikhathi sokuphakelwa.
Imibono yesidlo sakusihlwa esheshayo: Iziphakamiso ezingu-20 ezahlukahlukene
Ngaphezu kwezindlela zokupheka eziyisishiyagalombili ezingenhla, kuneqoqo elihle lezindlela zokupheka Ukudla kwakusihlwa okusheshayo nokulula okunempilo ongaba nakho ngesikhathi esifushane: inkukhu yoju, ama-risotto e-quinoa, ama-burger enziwe ekhaya esitayela saseBavaria, ama-pizza amancane emifino, ama-fajita emifino, izitsha ze-pasta ezinemifino, inhlanzi ebhakiwe noma eyosiwe, ama-pancake emifino nokunye okuningi.
Umqondo oyinhloko ukuhlanganisa njalo uhlobo oluthile amaprotheni asezingeni eliphezulu anemifino eminingiEngeza ingxenye emaphakathi yama-carbohydrate (i-pasta, ilayisi, isinkwa sikakolweni ophelele, i-quinoa, i-couscous, njll.) ngokwezidingo zakho. Ngale ndlela udala izitsha ezanelisayo ezingeke zikushiye uzizwa usinda futhi ezifanele kokubili labo abadla yonke into kanye nabadla imifino noma abadla imifino kuphela.
Amasaladi axubile esidlo sakusihlwa esilula
Akuwona wonke amasaladi alula ngokwencazelo, kodwa uma elungiselelwe kahle, angaba isidlo esiyinhloko esihle kakhulu sesidlo sakusihlwa. Phakathi kwezinhlanganisela ezithakazelisa kakhulu yilezi ezilandelayo: amasaladi ane-quinoa (isibonelo i-quinoa ene-mango, i-avocado ne-tuna), izitsha zerayisi, i-pasta ene-tuna noma ngisho ne-couscous, inqobo nje uma inani le-dressing kanye nama-calories engeziwe lilawulwa.
Amasaladi ano-avokhado nawo asebenza kahle kakhulu - naphezu kokuba namafutha, anikeza amafutha anempilo angagcwele—noma ezisekelwe kukhukhamba, eziqabula kakhulu futhi ziphansi ngamakhalori. Ungazama ukuxuba okuqukethe ubhontshisi, okusanhlamvu, imifino eluhlaza, kanye neprotheyini ethile esuselwa ezilwaneni noma ezitshalweni ukuze uzenze zanelise kakhulu.
Emhlabeni jikelele, amasaladi anjengalawa alandelayo avelele: I-Poke Bowl IsiHawaii (irayisi elimhlophe, inhlanzi eluhlaza, imifino kanye nama-sauce), i-coleslaw yeklabishi ene-apula kanye ne-karoti, isaladi ephelele ye-Cobb (ilethisi, utamatisi, inkukhu, iqanda elibilisiwe, ubhekeni, i-avocado kanye noshizi oluhlaza okwesibhakabhaka), i-classic Caesar (ilethisi enenkukhu, i-parmesan kanye nama-croutons ane-sauce yayo eyingqayizivele) noma i-Waldorf (i-apula eluhlaza, i-celery, ama-walnuts kanye ne-mayonnaise ene-lemon).
Amasaladi endabuko aseSpain nawo anendawo yawo esidlweni sakusihlwa esilula: Isaladi yamazambane, i-cod kanye ne-orange yesitayela saseMalaga, isaladi ye-mojete noma ye-Murcian eyenziwe ngotamatisi, u-anyanisi ne-tuna, i-Catalan xatonada (i-endive, i-cod, i-anchovies, i-tuna, ama-olive kanye ne-romesco sauce) noma i-Mallorcan trempó katamatisi, upelepele no-anyanisi, okuthi uma kufakwe uwoyela omuhle kube umkhosi wokunambitheka.
Ukudla kwakusihlwa nemifino: izinkanyezi zesidlo
Uma ufuna ukunciphisa ukudla kwakho kwama-calorie ebusuku, kunengqondo ukuthi... imifino ihlala phakathi kwepuletiKunezindlela zokupheka ezilula kakhulu ezithandwa cishe yiwo wonke umuntu, njenge-zucchini San Jacobos (izingcezu ze-zucchini ezigcwele i-ham noshizi, ezifakwe isinkwa bese ziyoswa noma zibhakwe), zilungele izingane kanye nabantu abadala.
Amakhowe agcwele aphekwe ku-air fryer noma kuhhavini angesinye isibonelo sokudla okulula nokunambithekayo, okulungele ukudliwa ngaphandle kokusebenzisa ama-calories amaningi. I-stir-fry yemifino enhle ngesitayela sase-Asia nayo iyindlela enhle, futhi ungangeza iqanda ukuze wandise iphrotheni ngaphandle kokwehlisa uhlamvu lwalo lokukhanya.
Uma uthanda izitsha zommese nefoloko, ungaphendukela ku- i-zucchini egcwele imifino kuphela Esikhundleni senyama, zama ama-pizza amancane e-eggplant ane-mozzarella ne-basil, i-sautéed chard ene-potato - isidlo sakudala - noma ama-zucchini, ama-beetroot nama-spinach fritters adliwa cishe njengama-French fries kodwa anephrofayili yokudla okunempilo engcono kakhulu.
Enye indlela ethakazelisayo "yokufihla" imifino yi-steak ye-zucchini eyenziwe nge-turkey noshizi, ebhakwe kuhhavini—iwusizo kakhulu uma othile endlini eqaphela imifino. Futhi-ke, amakhowe athosiwe ane-ham encane angenye yalawo. Izitsha ze-tapas ezisebenza kahle njengesidlo sakusihlwa ukukhanya, kuhambisane nesaladi.
Inyama nenkukhu njengesidlo sakusihlwa esilula
Inyama ingaba yingxenye yesidlo sakusihlwa esilula uma kukhethwa isiqeshana esifanele futhi siphekwe ngamafutha amancane. Isibonelo esithakazelisayo... ama-keftas noma ama-koftas, uhlobo lwebhola lenyama elide elenziwe ngenyama yenkomo noma yemvu enezinongo, ezivame ukukhonzwa esitsheni esinososo we-yogurt, ikhukhamba kanye ne-mint, okwengeza ubusha.
I-loin yengulube enoqweqwe lukasawoti ingenye isidlo esizuzisayo: ihhavini lenza wonke umsebenzi, inyama inamanzi amaningi futhi inamafutha amancane kakhulu, futhi ingaphakelwa ibanda ibe yizicucu ezincane njengesidlo sakusihlwa esilula nesaladi noma imifino ephekiwe ngomusi.
Ngokuphathelene nenkukhu, yiyo inyama engenamafutha kakhuluIsebenza ngezindlela eziningi zokupheka zasebusuku, kusukela enkukhu enamazambane en papillote - inqubo egcina amajusi nezakhamzimba ngaphandle kwamafutha engeziwe - kuya kuma-skewers enkukhu alula noma kuhlobo lwe-teriyaki olunemifino, olufanele ngisho noma unezivakashi.
Ungakhohlwa izinketho ezifana nenkukhu yoju (lapho ubumnandi kanye ne-acidity kulinganiswa khona nojusi kalamula kanye nopelepele), amabele enkukhu ane-mustard kanye ne-tarragon sauce, inkukhu ye-fennel ukuze kube nephunga elimnandi, noma ama-burger enkukhu enziwe ekhaya, uma eyosiwe futhi ekhonzwa nesaladi, angasetshenziswa. inketho elula impela.
Inhlanzi nokudla kwasolwandle: abangane abaphelele kusihlwa
Inhlanzi ingenye yezithako ezidumile zesidlo sakusihlwa ngoba, ngokuvamile, iyinto kulula ukugaya futhi kunamafutha aphansiikakhulukazi inhlanzi emhlophe. Phakathi kwezindlela zokupheka ezifanele kakhulu zakusihlwa kukhona i-hake eyosiwe, i-hake en papillote, i-hake pie (engenziwa kusenesikhathi) noma i-tuna ebhakiwe.
Uma ufuna okuthile okuqakathekile, ama-salmon noma ama-cod burger ayindlela ephumelela kakhulu yokungenisa izinhlanzi ekudleni kwezingane, njengoba kunjalo ngama-tuna fritters noma ama-salmon nama-hake nuggets, angabhakwa ukuze kuncishiswe ukuthosa. fafaza kwasolwandle Kungenye i-classic epholile, efanelekela ihlobo.
Kubathandi bezinhlanzi ezingaphekiwe, i-salmon sashimi noma i-sushi eyenziwe ekhaya elungiselelwe kahle ilula kakhulu, kodwa idinga ukulandela iziqondiso zokuphepha ukuze kugwenywe i-anisakis (ukuqandisa izinhlanzi isikhathi esinconywayo).
Ezinye izitsha ezithakazelisayo zifaka phakathi i-mackerel coca - inhlama enesiponji embozwe yile nhlanzi enamafutha - i-tuna lasagnas (ezinhlotsheni ezibandayo noma ezishisayo), noma i-zucchini lasagna enenyama egayiwe, ethatha indawo ye-pasta ngamashidi amancane emifino, okunciphisa kakhulu ama-carbohydrate.
Amaqanda, ukudla okulula okunempilo kanye nezitsha "ezilula" zempelasonto
Amaqanda amnandi kakhulu: kunconywa ukuwadla phakathi kuka-2 no-4 ngesontoFuthi ngesikhathi sokudla kwakusihlwa bangaxazulula izinkinga ezingaphezu kweyodwa. Eminye imibono: amaqanda aqhekekile anokhilimu we-avocado nama-mussels, i-juicy mushroom scramble ekhonzwa ne-whole-wheat toast, ama-muffin emifino abhakiwe anongiwe, i-eggplant noma i-zucchini omelet, noma ama-French omelet rolls agcwele i-tuna.
Emkhakheni wamasangweji, uma unakekela isinkwa (mhlawumbe isinkwa esiphelele) kanye nokugcwalisa, ungaba nesidlo sakusihlwa esihle kakhulu: ama-sandwich yemifino nemifino eminingi, isandwich ephelele yeklabhu, amasandwich e-tuna ngezinguqulo ezahlukahlukene, noma ngisho nekhekhe le-tuna elinesinkwa esisikiwe empeleni esiwuhlobo "lwesandwich ngefomethi yekhekhe elibandayo".
Ngalezo zinsuku lapho ufisa okuthile, ungalungisa izinhlobo ezilula zezitsha esivame ukuzibheka njengezinzima: ama-fish burger enziwe ekhaya, i-cannelloni yasehlobo ebandayo, i-quiche ye-zucchini enokhilimu omncane nemifino eminingi, i-tuna quesadillas, i-zucchini spaghetti ene-tuna sauce noma i-carbonara, noma i-a i-zucchini ne-lasagna yenyama lokho kwanelisa isifiso se-pasta kodwa ngofulawa omncane.
Njengokugcina okuqabulayo, i-carpaccio yekhabe ingumqondo othakazelisayo futhi olula kakhulu, ofaneleka kakhulu uma ufuna into ehlukile futhi engenawo amakhalori ukuze uqede ubusuku.
Izidlo zakusihlwa ezikhethekile, ukufaneleka komzimba kanye nokudla kwabantwana
Uma ufuna ukusetha i- isidlo sakusihlwa esilula kodwa esikhangayo Ngesenzakalo esikhethekile, kunezindlela zokupheka eziningi ezibukeka zingcono kunezindleko zazo: i-cocktail yama-prawn, i-king prawn pad thai, ama-spring roll abhakiwe, i-sushi eyenziwe ekhaya, noma i-tuna lasagna. Zonke zikuvumela ukuthi udlale ngezingxenye ukuze ungazidli ngokweqile futhi ugcine ukudla okulula.
Uma ulandela ukudla okunama-carbohydrate aphansi noma i-keto, i-zucchini spaghetti carbonara, i-cauliflower pizza crust, i-hake en papillote, noma i-cod omelet kuyizinketho ezinhle. iziphakamiso ezifanele kakhulu, ecebile ngamaprotheni namafutha anempilo, enama-carbohydrate ambalwa.
Emakhaya anezingane, kungcono ukukhetha izindlela zokupheka ezijwayelekile kubo kodwa ezithuthukisiwe: ama-burger enkukhu noma enhlanzi enziwe ekhaya, ama-croquette e-zucchini noma e-broccoli, i-salmon ebhakwe kuhhavini, ama-hake noma ama-chicken nuggets, kanye nama-pizza amancane e-eggplant ngokuvamile ayimpumelelo enkulu futhi asiza ukwethula imifino nezinhlanzi eziningi ngaphandle kwenkinga.
Ngalo lonke lolu hlu lwemibono – kusukela kumasaladi amnandi nama-stir-fries anemifino nenkukhu, kuya kuma-pizza e-cauliflower, izitsha ze-pasta ezinokunambitheka okulula, inhlanzi elula, ama-omelet, ama-sandwich anempilo, kanye nezinguqulo “ezilula” zezidlo zakho ozithandayo – kuba lula kakhulu gwema ukudla okusheshayo njalo ebusukuUkuba nohlu oluncane lwezindlela zokupheka kanye nezinye izinto eziyisisekelo epantry nasefrijini (amalentili aphekiwe nobhontshisi, imifino eqandisiwe, ama-tortilla ommbila, amaqanda, inhlanzi ephekiwe kanye ne-octopus, isinkwa se-wholemeal, i-quinoa noma i-couscous) kukuvumela ukuthi uhlanganise ukudla kwakusihlwa okuhlukahlukene, okumnandi nokulula ngemizuzu embalwa okuhambisana nemenyu yansuku zonke kanye nezinsuku ezikhethekile noma izinhlelo zokudla eziqinile njengokudla kwe-keto.