Lungiselela izindlela zokupheka ezingabizi kakhulu zesonto lonke Futhi ukuqinisekisa ukuthi zimnandi, zinomsoco, futhi azidingi ukuthi sichithe sonke isikhathi sethu ekhishini kungaphezu kwamandla ethu. Ngokuhlela okuncane, ukuhlela kahle i-pantry, nokukhetha izithako ezilula, ungadla ukudla okuhlukahlukene, okunempilo, nokungabizi ngaphandle kokulahlekelwa yingqondo noma ukuchitha ingxenye yomholo wakho esitolo esikhulu.
Kuyo yonke le ndatshana uzothola inqwaba enhle ye imibono yemenyu yamasonto onke eshibhile, ukudla okuphekwe ebhodweni elilodwa, izindlela zokupheka zokusebenzisa okusele, izinketho ezisheshayo zokuphila kwansuku zonke kanye namathiphu okuthenga ahlakaniphile. Konke kwenzelwe imindeni yabantu abangu-3-4 (yize ungalungisa kalula inani) futhi usebenzisa imikhiqizo eyisisekelo efana namazambane, ilayisi, i-pasta, ubhontshisi, amaqanda, imifino yesizini kanye nenyama noma inhlanzi ethobekile kodwa emnandi.
Izihluthulelo zemenyu yamasonto onke eshibhile, enempilo futhi ehlukahlukene
Isisekelo semenyu engabizi kakhulu sisekukhetheni izithako ezilula, ezisebenziseka kalula futhi ezingabiziilayisi, i-pasta, amazambane, isinkwa, i-oats, imidumba eyomile noma ekheniwe (ama-lentile, ama-chickpeas, ubhontshisi), amaqanda, imifino efana nezaqathi, u-anyanisi, utamatisi, upelepele, ikholifulawa, isipinashi, i-chard, i-zucchini noma i-eggplant, kanye nezingcezu zenkukhu noma zengulube ezingabizi, kanye nezinhlanzi ezinamafutha noma ezifuywayo.
Ukuze ubone umehluko esikhwameni sakho semali, kungcono ukubeka izinto eziza kuqala imikhiqizo yesizini ngobuningiIzithelo nemifino lapho zisezingeni eliphezulu zimnandi kakhulu futhi zishibhile kakhulu; kunjalo nangezinye izinhlanzi ezifana nama-sardine, ama-anchovies, ama-mackerel, noma ama-horse mackerel uma zisesizini. Imikhiqizo epakishwe kusengaphambili ivame ukubiza kakhulu kunaleyo ethengwa ngaphandle kokukhokha.
Elinye iphuzu elibalulekile ukuhlanganisa imenyu eshibhile amasu anjengokupheka okuhlakaniphile kanye nokupheka ngamaqoqoOkusho ukuthi, ukusebenzisa kabusha okusele (inkukhu eyosiwe ukuze kwenziwe ama-cannelloni noma ama-croquette, imifino ebunile kancane ukuze kwenziwe ama-creams kanye nezitshulu) nokupheka okuningi ngosuku olulodwa ukuze kube nokudla okuningana okulungele noma okucishe kulunge isonto lonke.
Amamenyu amasonto onke, ngaphezu kokukusiza wonge imali, akuvumela ukuthi gwema udoti wokudlaHlela ukuthenga kwakho ngohlu oluhleliwe bese usebenzisa amathuba angempela (izimpahla ezisemathinini, i-pasta, ilayisi, ubhontshisi owomisiwe, utamatisi ogciniwe, njll.) ngaphandle kokuvumela izifiso zomzuzu wokugcina ezikhuphula isikweletu.
Amathiphu okuthenga ukuze wonge imali ngaphandle kokudla okubi kakhulu
Enye yezindlela ezinhle kakhulu zokusebenzisa imali encane ukukhetha imikhiqizo ejwayelekile emikhiqizweni eyisisekelo njengemikhiqizo yobisi, iziphuzo noma izinto ezilula zokugcina, lapho umehluko wekhwalithi nomkhiqizo "we-premium" uvame ukuba mncane kodwa intengo ingashintsha kakhulu.
Kufanelekile futhi ukuqhathanisa izitolo ezinkulu ngentengo yangempelaHhayi ngenxa yezipesheli ezibizayo. Kunomehluko omkhulu phakathi kwezitolo ezinkulu, ngakho-ke ukukhetha isitolo esikhulu esishibhile sokuthenga kwakho okuvamile kungasho ukonga okukhulu ekupheleni kwenyanga, ikakhulukazi uma ulandela uhlu lwakho lokuthenga.
Uma uhlola amashalofu, khumbula njalo ukubheka intengo ngekhilo noma iyunithi ngayinyeAkuyona intengo yokugcina ngobuningi. Imikhiqizo eminingi "yephakethe lenani" empeleni ibiza kakhulu kunemaphakheji amancane. Futhi qaphela amathileyi apakishwe ngaphambilini: avame ukukhulisa intengo uma kuqhathaniswa nokuthenga umkhiqizo ngobuningi.
Elinye isu eliwusizo kakhulu ukusebenzisa ithuba Imikhiqizo enesaphulelo ngenxa yosuku lokuphelelwa yisikhathi oluzayo Uma nje uhlela ukuzipheka ngalolo suku noma olulandelayo. Ukupheka inyama, inhlanzi, ama-yogurt, noma ushizi ngesaphulelo kungangena kahle kumenyu yakho yamasonto onke uma uzifaka ekudleni kwakho.
Ngokuphathelene namaprotheni, kuvame ukusebenza kahle kakhulu ukusekela ukudla kwakho ekudleni kwakho izingcezu zenkukhuInyama yengulube, yenkomo, noma yemvu eqoshiwe kanye nezinye izingcezu ezingabizi kakhulu ezenzelwe izitshulu kuyizinketho ezinhle. Uma ziphekwe kancane, ziba mnene futhi zinambitheke. Ezinhlanzini, izinhlanzi ezinamafutha (amasardine, ama-mackerel, ama-salmon) kanye nezinhlanzi ezifuywayo (i-gilthead bream, i-sea bass, i-trout, i-croaker) zinikeza inani elihle kakhulu.
Imifino kanye nokolweni: isisekelo sezindlela zokupheka ezishibhile
Imifino cishe iyisithako esiyinhloko uma sifuna ukudla okushibhile, okuphelele futhi okwanelisa kakhuluAma-lentile, ama-chickpeas noma ubhontshisi ahlinzeka ngama-carbohydrate ayinkimbinkimbi, amaprotheni emifino, i-fiber kanye nezakhi eziningi ezincane, futhi angaphekwa ngezindlela eziyinkulungwane.
Ngaphandle kwezitshulu zendabuko, ungalungisa amasaladi afudumele noma abandayoAma-burger emifino, ama-meatball, okhilimu, kanye nesobho. Isibonelo esingabizi kakhulu: isaladi yelentili enotamatisi, u-anyanisi, isanqante, isithako esilula samafutha, uviniga, nosawoti, futhi uma uthanda, iqanda elibilisiwe phezulu; lishibhile, lilula, futhi liphelele ukulidla esitsheni se-Tupperware.
Ilayisi ne-pasta kungenye indlela enhle yokwenza izindlela zokupheka ezingabizi kakhulu zomndeni wonkeIsidlo selayisi esinemifino (isanqante, upelepele, uphizi, u-anyanisi) noma isidlo se-pasta esilula esinesosi katamatisi esenziwe ekhaya kanye noshizi oqoshiwe kuxazulula ukudla kwabantu abane ngemali encane kakhulu.
Uma ufuna ukuthatha isinyathelo esiqhubekayo, ungaguqula ilayisi libe isisekelo se-pizza esingabiziPheka ilayisi elinsundu, ulixube kancane ngamafutha amancane nosawoti uze ube nenhlama enamathelayo, uyisakaze ephepheni lokubhaka, bese ubhaka kuze kube crispy. Bese ufaka i-hummus, utamatisi we-cherry oqoshiwe, kanye namaqabunga aluhlaza. Kuyindlela yokuqala yokusebenzisa ilayisi elisele.
Ngakolunye uhlangothi, ama-oats ashibhile futhi anokuguquguquka; ayindlela enhle phakathi kwezinhlobo ezahlukene zokudla. ukudla okucebile amaprotheni yemifino. Isebenzela Ukudla kwasekuseni okunamandla kanye nezindlela zokupheka ezimnandiIsibonelo, i-smoothie yebhanana ene-oats ezigoqiwe kanye nobisi olusekelwe ezitshalweni noma ubisi, yenza isidlo sasekuseni esiphelele kakhulu. Futhi ixutshwe ne-cauliflower ecoliwe, iqanda, nezinongo, iba yisisekelo sama-burger emifino e-curry angabizi kakhulu.
Ukudla okungabizi futhi okwanelisayo kwebhodwe elilodwa
Ngezinsuku ezibandayo noma uma ufisa into eduduzayo, akukho okudlula ukuphendukela ku... amasobho nezitshulu ezenziwe ngemifino nemifinoLezi zindlela zokupheka zingenziwa ngamaqoqo amakhulu futhi ziqandiswe zibe yizingxenye. Zilungele futhi ukusebenzisa okusele esiqandisini.
Inketho ephelele kakhulu isobho likabhontshisi elikhilimu nemifinoLesi sidlo sihlanganisa ubhontshisi omhlophe (ocwiliswe uma womile), u-anyanisi, i-leek, isanqante, i-turnip, iklabishi, i-celery, kanye ne-touch paste katamatisi. Ubhontshisi uphekwa kuze kube yilapho uthambile, imifino iyaphekwa, konke kuxutshwe nomhluzi noma amanzi, bese kuhlanganiswa ingxenye ukuze kube nokuthungwa. Ngokufafaza ushizi weParmesan namakhambi amasha ekugcineni, unesidlo esimnandi nesingabizi kakhulu.
Enye iresiphi yakudala futhi engabizi kakhulu... Ama-lentile aphekiwe nemifino kanye ne-chorizoMane nje upheke u-anyanisi, isanqante, kanye nepelepele kanye nezingcezu ze-chorizo, ufake i-paprika kanye neqabunga le-bay, engeza amanzi noma umhluzi, bese kuba ama-lentile (omisiwe noma aphekiwe kusengaphambili, ulungise isikhathi sokupheka). Yiyeke ibile kancane kuze kube yilapho iqine futhi ibe mnandi.
Ubhontshisi unezinto eziningi kakhulu. Ungawupheka nge- isipinashi kanye ne-paste yesinkwa esithosiwe, igalikhi nezinongoNoma ungazipheka ngomhluzi kanye nesipinashi esisha, wengeze i-hake eqoshiwe ekupheleni kokupheka. Lesi sidlo sokugcina sihlanganisa ubhontshisi, imifino, kanye nenhlanzi emhlophe ku-casserole eyodwa, okwenza kube okulinganiselayo kakhulu kokudla futhi kuphelele ukudliwa ebhokisini lesidlo sasemini.
Phakathi kwezitshulu ezifanele umndeni wonke, okulandelayo nakho kuvelele: okhilimu bemifino abalulanjengesobho lethanga. Uma ungafuni ukupheka, ungasebenzisa isobho likakhilimu elilungele ukudliwa elivela ebhokisini bese ulifaka ama-croutons enziwe ekhaya ukuze kube nokuthungwa, okwenza kube isidlo sakusihlwa esilula nesisheshayo.
Izindlela zokupheka ezishibhile ezinamaqanda, amazambane nemifino
Amaqanda angenye yamaprotheni ashibhile futhi aguquguqukayo kakhulu atholakalayo, yingakho evela ku- Izindlela zokupheka eziningi ezingabizi kakhulu zokudla kwansuku zonkeNgokwabo noma kuhlanganiswe namazambane nemifino, baxazulula izinkinga zesidlo sakusihlwa nesasemini ngemizuzu embalwa.
La omelette Kuyindlela yakudala engaphelelwa yisikhathi. Ngamazambane, u-anyanisi, amaqanda, namafutha, ungondla abantu abane ngemali encane kakhulu. Uma ufaka u-anyanisi kancane kancane bese ufaka amazambane kancane ngaphambi kokuwenza abe nsundu kancane, uzothola i-tortilla enamanzi egcwele ukunambitheka.
Enye inguqulo "yepuleti eliphelele" elinamaqanda yi- Amaqanda athosiwe Kuphakelwa embhedeni wesipinashi esithosiwe kanye nezinongo, amagilebhisi omisiwe, amantongomane ephayini, kanye nososo katamatisi. Isipinashi sihlukaniswe phakathi kwama-ramekin ngamanye, iqanda liyaqhekeka phezulu, bese libhakwa kuze kube yilapho kumhlophe. Kwenza okuningi futhi kumnandi kakhulu.
Imibono eyengeziwe: ukuphambana Iqanda eline-asparagus ne-ham eqoshiweI-omelet yesiFulentshi enesaladi "emnandi" (utamatisi, u-anyanisi, i-mozzarella, i-apula) noma amaqanda aqhekeziwe namasoseji Izinketho zesitayela "semifino" sokudla kwasekuseni okumnandi kwangeSonto ziyizinketho ezisheshayo ezingadingi izithako ezibizayo.
Amazambane atholakala nasezitsheni ezingabizi kakhulu njenge Amazambane aqoshiwe, amazambane esitayela seRioja, noma isaladi yamazambane enobhontshisi oluhlazaUma zihlanganiswe ne-chorizo encane, imifino kanye nesinkwa esihle eceleni, ziba yisitshulu esiduduzayo kakhulu.
Ukupheka okusele: ukwenza igolide ngezingcezu
Lokho okubizwa ngokuthi “ukupheka okusele” kubalulekile izindlela zokupheka ezingabizi kakhulu zesonto lonke kushibhile ngempela. Kumayelana nokuguqula okusele kube izitsha ezintsha, ezinambitheka ngokulinganayo, esikhundleni sokuzilahla.
Isibonelo esijwayelekile yilesi Inkukhu cannelloni nge béchamel sauce Kusetshenziswa inkukhu eyosiwe esele, inyama iyasikwa, ixutshwe nososo katamatisi omncane kanye ne-béchamel eyenziwe ekhaya, esetshenziselwa ukugcwalisa i-pasta, imbozwe nge-béchamel eyengeziwe kanye noshizi oqoshiwe, bese ibhakwa kuze kube nsundu ngegolide. Lokho obekumiselwe udoti kuba yidili elimnandi kakhulu.
Ungalungisa ngesinkwa esidala amazambane athosiwe e-chickpea kanye ne-spinach stewsAma-croutons amasobho noma ngisho nokubhaka okwenziwe ekhaya. Isinkwa sasemaphandleni sisebenza njengesisekelo samasangweji emifino ane-lettuce, i-asparagus ekheniwe, utamatisi, iqanda elibilisiwe, kanye ne-mayonnaise encane.
Imifino edabukisa kancane edroweni ingaguqulwa ibe okhilimu, ama-sofritos ezitsha zelayisi, ama-tarts amnandi noma ama-quiches angabiziI-pastry emfushane egcwele i-zucchini eyosiwe, u-anyanisi, utamatisi, i-eggplant kanye nengxube elula yoshizi, ukhilimu kanye ne-mustard yenza i-tart yemifino ewusizo kakhulu ukwabelana ngayo.
Inyama yenkomo egayiwe esele ngenxa yokwenza ama-hamburger ingaphinde ivele Amabhola enyama anososo katamatisi nelayisi elimhlopheFuthi uma wenza ama-meatball amaningi ngesikhathi esisodwa, ayaqandisa kahle futhi axazulule izinkinga zokudla zesikhathi esizayo ngokupheka ilayisi noma i-pasta.
Imibono yemenyu engabizi kakhulu yesonto lonke
Ukuze uhleleke ngempela, kufanelekile ukuhlala phansi isikhashana bese uhlela Imenyu yamasonto onke enezidlo zasemini nezidlo zakusihlwaAkudingeki kube umhlaba ohluke ngokuphelele masonto onke; ungaphinda isakhiwo bese ushintsha izitsha ezimbalwa zabanye abavela eqenjini elifanayo lokudla.
Isibonelo, uma ngelinye ilanga upheke amalentili, ungalungisa ngesonto elilandelayo ubhontshisi nemifino, noma isaladi yemifino Kunalokho, ugcina i-legume njengesisekelo, kodwa ushintshe iresiphi ukuze ungakhathali.
Okufanayo kusebenza ezitsheni ze-pasta nelayisi: isonto elilodwa i-pasta enotamatisi noshiziEsinye isidlo se-pasta, "aglio e olio" negalikhi, uwoyela, kanye ne-chili; ngomgqibelo owodwa, i-paella nelayisi elinsundu nemifino, kanye nenye nenkukhu nobhontshisi. Isakhiwo esifanayo, ukunambitheka okuhlukile.
Ochwepheshe batusa ukwenza okungenani ukudla okuhlanu ngosuku (isidlo sasekuseni, ukudla okulula kwasemini, isidlo sasemini, ukudla okulula kwasemini kanye nesidlo sakusihlwa)Ukuze uthole ukudla okulula phakathi, asikho isidingo sokwenza izinto zibe nzima: i-yogurt enezithelo, inqwaba yamantongomane, isinkwa esithosiwe esiphelele esine-avokhado notamatisi, noma ucezu lwesithelo kuyizinketho ezilula, ezigcwalisayo nezingabizi.
Akuyona into enhle ukushintsha yonke imenyu njalo ngesonto ngoba lokho kwengeza ukucindezeleka futhi kukhuthaza ukuthenga ngokuphamazela. Kungcono Phinda uhlelo oluyisisekelo olusebenzayo bese ushintshanisa izitsha ezithile. ngezinye izinto ezifanayo (esinye imifino, esinye isithombo, esinye inhlanzi) ukuze kulondolozwe ukuhlukahluka kanye nokulinganisela kokudla okunempilo ngaphandle kokuba yisigqila sokuhlela.
Izibonelo zokudla okungabizi kakhulu kwansuku zonke
Ukulandela umqondo wemenyu yamasonto onke eshibhile, ungangena izitsha ezivamile kakhulu kodwa ezihlanganiswe kahle ezihlanganisa zonke izidingo zokudla okunempilo. Isibonelo, ungahlela isonto nalokhu:
– UMsombuluko: isaladi yelentili nemifino emini kanye Ukhilimu wethanga nama-croutons ebusuku.
– ULwesibili: irayisi elinsundu nenkukhu eyosiwe kanye nemifino eyosiwe, kanye ne- amaqanda aqhekeziwe ane-asparagus ne-ham ngesidlo sakusihlwa.
– ULwesithathu: ubhontshisi obuphekiwe nge-chorizo nemifino, kanye nesidlo sakusihlwa, I-omelet yesiFulentshi enesaladi utamatisi, u-anyanisi, i-mozzarella kanye ne-apula.
– ULwesine: i-pasta kakolweni ophelele enenyama yenkukhu netamatisi, kanye ne-steak I-hake ebhakiwe namazambane Okwasebusuku.
– ULwesihlanu: isaladi eluhlaza ene-bonito emafutheni kanye nommbila emini, kanye I-pizza eyenziwe ekhaya nemifino ngesidlo sakusihlwa.
– NgoMgqibelo: ilayisi nemifino efana ne-“paella” kanye nesobho lenkukhu elimnandi lokuqeda usuku.
– NgeSonto: Amalentili aphekiwe nelayisi kanye ama-hamburger enziwe ekhaya namazambane kuhhavini noma ku-air fryer.
Kulokhu ungangeza ukudla kwasekuseni okulula nokungabizi njenge isinkwa esithosiwe esiphelele ne-avokhado notamatisiI-smoothie yebhanana ene-oats, ama-pancake e-oat anezithelo ngezimpelasonto, i-yogurt ene-muesli namajikijolo abomvu noma ijusi le-orange ne-turkey toast.
Umqondo uwukuthi, phakathi nesonto, bazoshintshana. Imifino, ilayisi, i-pasta, amazambane, imifino ehlukahlukene, inyama engenamafutha amaningi, inhlanzi namaqandaukuze imenyu ilingane ngaphandle kokulahlekelwa yimali eningi. Ngohlu oluhle lokuthenga kanye nokusebenzisa amadili ezintweni eziyisisekelo, kungenzeka ngokuphelele.
Izindlela zokupheka ezishibhile ongazabelana ngazo nomndeni
Eziningi zalezi ziphakamiso zenzelwe ezimbalwa ukudla kwasekuseni okuthathu noma okune okungaphansi kuka-€5 ngokweresiphi ngayinye, ikakhulukazi uma uthenga ngobuhlakani futhi usebenzisa izinhlobo zezitolo. Uma niningi ekhaya, vele wandise inani; uma nimbalwa, ungaqandisa noma wonge noma yikuphi okusele ngosuku olulandelayo.
Phakathi kwemibono yokudla okungabizi kakhulu empilweni yansuku zonke esiyitholayo amakhekhe e-zucchini, ama-tuna fritters, ama-noodle aneqandaAmasaladi amazambane anobhontshisi oluhlaza, i-cauliflower egayiwe, amasaladi e-broccoli anebhekoni noshizi noma i-shakshuka (amaqanda abilisiwe kusosi katamatisi kanye nemifino enezinongo), agcwalisa kakhulu futhi alungiswa ngezithako ezitholakala kalula.
Uma i-pasta ithandwa ekhaya, i-gnocchi au gratin ene-chorizo kanye notamatisi Ziyindlela ehlukile futhi engabizi yokwengeza izinhlobo ezahlukene ngaphandle kokusebenzisa imali eningi. Ama-gnocchi anombala onsundu, i-chorizo iyashiswa ngo-anyanisi negalikhi, utamatisi nobisi kuyangezwa ukuze kwenziwe isosi elibushelelezi, konke kuxutshwe ndawonye, ushizi oqoshiwe ubekwa phezulu, bese uphekwa imizuzu embalwa.
Kwabathandi bengulube, Ithanga lengulube elinophayinaphu kusetshenziswa izithako ezimbalwa kakhulu (Iphayinaphu nje ngojusi wayo, ithanga lengulube, usawoti, upelepele, namafutha) yenza okuningi. Faka ithanga lengulube epayinaphu, engeza ujusi ovela emathinini amabili ephayinaphu nezingcezu zezithelo, upheke emlilweni ophansi cishe imizuzu engama-30, bese usika kancane bese ukhonza naleyo sosi emnandi nenamanzi.
Uma uthanda izinhlanzi, i-tuna enotamatisi owenziwe ekhaya Kungenye indlela engabizi kakhulu uma isesizini, ikakhulukazi uma uthenga izingcezu eziphelele futhi uzisebenzise ngokuhlakanipha. Vele ushise i-bonito nhlangothi zombili bese uyiqedela kusosi katamatisi omuhle onepelepele, u-anyanisi, ugalikhi, kanye nopelepele omncane, futhi uzoba nesidlo esimnandi esilula ukusilungisa.
Ama-dessert ashibhile kanye nokudla okumnandi
Imenyu engabizi kakhulu akudingeki ibeke engcupheni ikhwalithi. isidlo esimnandi esenziwe ekhaya Ngezikhathi ezithile. Asikho isidingo sokusebenzisa ama-pastry akhiqizwa ngobuningi: ngezithako ezimbalwa ezivamile ungenza amakhekhe amahle kakhulu.
Isibonelo esicacile yi- ikhekhe le-carrot ne-yogurtIsitsha se-yogurt sisebenza njengendawo yokubhekisela kuyo yonke iresiphi. Gaya isanqante, uhlanganise amaqanda, i-yogurt, ubisi oluhlanganisiwe, namafutha, bese ufaka isanqante esigayiwe, ufulawa ne-baking powder nesinamoni, bese ubhaka. Umphumela uba ikhekhe elimanzi nelinuka kamnandi, elifanele ukudla kwasekuseni noma ukudla okulula kwantambama.
Uma ungafuni ukuvula i-oven, ungahlala ukhetha Izithelo ezintsha ezine-yogurt, ama-compote enziwe ekhaya, amasaladi ezithelo noma isinkwa esimnandi Ngoju oluncane noma ijamu eyenziwe ekhaya eyenziwe ngezithelo ezivuthiwe kakhulu. Ngaleyo ndlela unganeliseka ngesifiso sakho ngaphandle kokusebenzisa imali eningi noma ukwengeza ushukela omningi.
Ngamafuphi, ngokuhlela okuthile, ukuqonda okuvamile lapho uthenga, kanye neqoqo elihle lezinto izindlela zokupheka ezingabizi kakhulu zesonto lonkeKungenzeka ngokuphelele ukudla ukudla okumnandi, okuhlukahlukene, nokunempilo ngaphandle kokusebenzisa imali eningi. Isihluthulelo ukuhlela imenyu yakho yamasonto onke ngokucophelela, ukhethe izithako eziphansi kodwa ezisezingeni eliphezulu, usebenzise kahle okusele, bese usebenzisa amasu afana nokupheka ngamaqoqo ukuze wonge isikhathi namandla ekhishini.
