Lena iresiphi elula emnandi, elula kakhulu ukuyenza, futhi edinga izithako ezimbalwa kuphela . Yenziwe ngokuyinhloko ngethanga kanye nemifino embalwa, okwenza kube isidlo esiguquguqukayo nesanelisayo, esifanele labo abafuna ukudla okunempilo ngaphandle kokulahlekelwa ukunambitheka. Ungayifaka kunoma yisiphi isidlo sosuku: njengesidlo esiyinhloko ngesikhathi sasemini, njengesidlo sakusihlwa esilula , noma ngisho njengengxenye yemenyu ekhethekile enempilo.
Le iresiphi yethanga eligcwele ukukhanya yenzelwe ikakhulukazi labo abalandela ukudla okwehlisa isisindo noma okulondolozayo, njengoba ingeke ikwenze ukhuluphale ngoba iqukethe inani elincane lamakhalori uma kuqhathaniswa nezinye izinhlobo zethanga eligcwele, elinamafutha amaningi. Ngaphezu kwalokho, ihambisana kahle nemithombo ehlukahlukene yamaprotheni angenamafutha (njengenkukhu noma i-tofu) kanye nokusanhlamvu okuphelele, okukuvumela ukuthi uyivumelanise nezidingo zakho zokudla okunempilo ngaphandle kokulahlekelwa ukukhanya kwayo.
Izinzuzo zokudla okunempilo zethanga eligcwele kancane
Ithanga liwuhlobo lwemifino oluthandwa kakhulu ekuphekeni ngenxa yokuthungwa kwalo okunokhilimu kanye nokunambitheka okumnandi, okumnandi kancane , kodwa futhi ngenxa yesimo salo sokudla. Linikeza inani elihle le- fiber , elisiza ekulawuleni ukuhamba kwamathumbu futhi likhuthaze umuzwa wokugcwala, okwenza libe yisithako esifanele ekudleni kokunciphisa isisindo. Liphawuleka futhi ngokuqukethwe kwalo kwe-vithamini C kanye ne-vithamini E , amavithamini B, kanye nama-antioxidants afana ne -beta-carotene kanye ne-lycopene, okufaka isandla esikhumbeni esinempilo, embonweni, kanye nasesimisweni somzimba sokuzivikela.
Kulokhu kulungiselela, ithanga lisebenza njengesitsha esidliwayo esisetshenziswa cishe sonke. Ingaphakathi lalo elinomzimba lihlangana nokugcwaliswa, liqinisa ukunambitheka futhi lithuthukise ukuthungwa kwesitsha okunokhilimu ngaphandle kwesidingo samafutha engeziwe. Ubumnandi balo bemvelo buvumela ukwehla kwenani likasawoti nezithako ezinamafutha, kuyilapho ligcina umphumela okhanga kakhulu futhi okhanyayo.
Enye inzuzo ukuthi ithanga lihambisana kahle nemifino ehlukahlukene (u-anyanisi, i-leek, i-bell pepper, izaqathi, isipinashi, amakhowe, njll.), imifino (ubhontshisi, amalentili), okusanhlamvu okuphelele (i-buckwheat, i-quinoa), kanye namaprotheni angenawo amafutha amaningi (inkukhu, i-tofu, i-soy protein ethambile), okukuvumela ukuthi udale isidlo esiphelele ngokomsoco. Kuye ngezithako ozikhethayo, leli thanga eligcwele lingaba iresiphi enamafutha aphansi, inketho enamaprotheni amaningi, noma ngisho nenketho ye-vegan ngokuphelele, njenge -chard kanye nama-pancake ethanga.
Uma ufuna ukudla okulinganiselayo, ungahambisana nalesi sikwashi esifakwe kancane nengxenye encane yeprotheyini engenamafutha (njengesifuba senkukhu esithosiwe, i-tuna ekheniwe, i-tofu, noma iphrotheyini yesoya ethambile) futhi, uma uthanda, engeza uhlangothi lwama -carbohydrate ayinkimbinkimbi njengamazambane athosiwe noma amazambane amnandi. Lokhu kudala isidlo esiphelele, esifana ne- zucchini efakwe , enikeza amavithamini, amaminerali, i-fiber, iphrotheyini esezingeni eliphezulu, kanye namandla aqhubekayo.
Izithako zethanga elilula eligcwele
Inguqulo yokuqala yale recipe ivelele ngokuba lula kakhulu futhi iyonga imali , inohlu olufushane kodwa olukhethwe kahle lwezithako. Lezi izithako eziyisisekelo:
Izithako:
> 1 Ithanga elikhulu.
> 1 u-anyanisi oluhlaza .
> 1 I-clove yegalikhi.
> 100g ushizi we-skim salut.
> 50g we- ham.
> Usawoti.
> Upelepele.
> 1 iqanda elimhlophe.
> Isifutho semifino.
Le nhlanganisela inikeza ukugcwaliswa komthombo omuhle wamaprotheni ngenxa yoshizi onamafutha aphansi, iqanda elimhlophe, kanye ne-ham, kuyilapho kugcinwa okuqukethwe kwamafutha kuphakathi ngokukhetha izinhlobo zamafutha ancishisiwe nokusebenzisa i-cooking spray esikhundleni samafutha aqinile. U-anyanisi oluhlaza kanye negalikhi kwengeza iphunga elimnandi elithuthukisa ukunambitheka ngaphandle kokwengeza amakhalori abalulekile.
Ukulungiselela isinyathelo ngesinyathelo ithanga eligcwele kancane
Ukulungiselela:
Okokuqala, kuzodingeka usike ithanga phakathi ubude bese ulibilisa imizuzu eyi-15. Ngemva kwaleso sikhathi, lisuse emanzini, ukhiphe yonke inyama nembewu, bese uligoqa ngokucophelela ngaphandle kokuphula uqweqwe, ubeke ukugcwalisa esitsheni. Le ndlela ithambisa ithanga ngaphandle kokusebenzisa ihhavini, inciphise isikhathi sokulungiselela futhi igcine iresiphi itholakala kalula.
Engeza u-anyanisi oqoshiwe kanye ne-garlic clove eqoshiwe kahle, ushizi oqoshiwe, i-ham eqoshiwe, iqanda elimhlophe, bese ufaka usawoti kanye nopelepele. Hlanganisa zonke izithako kahle uze ube nengxube ebushelelezi; iqanda elimhlophe lizosebenza njenge-binder, lisize ukugcwalisa kuhlale kumanzi futhi kuqinile uma sekuphekiwe.
Okulandelayo, gcwalisa izingxenye zethanga ngale ngxube, ucindezele kancane ngesipuni ukuze usakaze ukugcwalisa ngokulinganayo. Beka izingxenye zombili esitsheni sokubhaka esifuthwe kancane ngesifutho sokupheka ukuze uvimbele ukunamathela nokulawula okuqukethwe kwamafutha.
Ekugcineni, pheka imizuzu eyi-15 kuze kube yilapho ukugcwalisa sekuqalile futhi ushizi onamafutha amancane uncibilika kancane. Kubalulekile ukuwuqaphela phakathi nalesi sikhathi ukuze i-squash ingomi futhi igcine ukuthungwa kwayo okuthambile nokunokhilimu . Khonza ishisa, ngqo egobolondweni layo, ukuze usebenzise ukubukeka kwayo kwemvelo futhi wenze isidlo sikhange kakhulu ngaphandle kwesidingo sokuhlobisa okuyinkimbinkimbi.
Izinguquko ezinempilo kanye nokuguqulwa kweresiphi
Enye yezinzuzo ezinhle zalesi sikwashi esigcwele ukukhanya ukuthi singenziwa ngokwezifiso kalula ngaphandle kokulahlekelwa ukukhanya kwaso. Uma ukhetha inketho yokudla imifino , ungafaka i-ham esikhundleni sengxube yama-chickpeas aphekiwe, ama-lentile, noma i-tofu eqoshiwe, kuhlanganiswe nemifino eminingi njengesipinashi esisha, upelepele, izaqathi, noma amakhowe aqoshiwe. Lezi zindlela zinikeza amaprotheni asekelwe ezitshalweni kanye ne-fiber eyengeziwe, okuholela esidlweni esanelisa kakhulu.
Kulabo abafuna ukugcwaliswa okunesilinganiso esiphezulu samaprotheni ezilwane angenamafutha amaningi, i-ham ingathathelwa indawo yinkukhu eqoshiwe noma eqoshiwe, ephekiwe isikhashana kumafutha amancane. Lokhu kuhlukahluka kuhlala kulula kodwa kuba umthombo omuhle kakhulu wamaprotheni anenani eliphezulu lezinto eziphilayo, amavithamini B, kanye namaminerali afana nensimbi, i-zinc, ne-phosphorus.
Uma ufuna ukwandisa okuqukethwe kwama-carbohydrate ayinkimbinkimbi ngendlela elinganiselayo, ungangeza inani elincane le -buckwheat ephekiwe, i-quinoa, noma okunye okusanhlamvu okuphelele ekugcwaliseni . Lezi zithako zihlangana kahle nenyama yethanga nemifino, zengeza ukuthungwa namandla aqhubekayo, afanele abantu abakhuthele noma ukusebenzisa leli thanga eligcwele njengesitsha esiyinhloko.
Kungenzeka futhi ukuzama izinhlobo ezahlukene zikashizi ukuze ulungise ukunambitheka. I-queso fresco enamafutha aphansi igcina iresiphi ilula kakhulu, kodwa ungayishintshanisa nenani elincane likashizi ovuthiwe noma ushizi wembuzi, uhlale ukhumbula inani ukuze ugweme ukwandisa kakhulu inani lamakhalori. Ukusebenzisa ungqimba oluncane lukashizi oqoshiwe phezulu kunganele ukudala i-gratin ekhangayo kakhulu ngaphandle kokufaka amafutha amaningi kakhulu.
Ukuze uthole izinhlobo ze-vegan, vele ushiye iqanda elimhlophe , sebenzisa ushizi olula olususelwa ezitshalweni, bese ukhetha imithombo yamaprotheni asekelwe ezitshalweni njenge-tofu, iphrotheni ye-soy ethambile, noma ama-legumes. Kulesi simo, ungangeza ubisi olusekelwe ezitshalweni olungashukela (njengobisi lwe-alimondi) emifinweni ethosiwe ukuze uthole ukugcwalisa okumnandi nokunokhilimu ngaphandle kwemikhiqizo yezilwane.
Amathiphu okupheka, okukhonza kanye nokugcina
Uma ukhetha ukuthungwa okucebile kakhulu kanye nokunambitheka okune-caramel kancane, ungayosa ithanga kuhhavini esikhundleni sokulibilisa. Kulesi simo, sika ithanga phakathi, ususe imbewu, bese ulibhaka eceleni elisikiwe ephepheni lokubhaka elifakwe iphepha lesikhumba ekushiseni okuphakathi nendawo kuze kube yilapho lithambile uma lihlatshwa nge-toothpick. Bese ukhipha inyama, uyixube nokugcwalisa, bese uyibhaka futhi imizuzu embalwa uma isigcwalisiwe.
Uma uphakelwa, lesi sikwashi esifakwe izinto ezilula silungele ukubekwa ngqo etafuleni ngezingxenye zaso, kudala umphumela okhangayo ngokubukeka ngaphandle komzamo omkhulu. Ungafafaza i-parsley entsha noma i-chives eqoshiwe phezulu ukuze wengeze okuluhlaza kanye nephunga elimnandi ngaphandle kokwengeza amakhalori abalulekile.
Ngokuphathelene nendawo yokugcina, uma unesaladi eligcwele noma ingxenye yethanga elilungisiwe, ungaligcina esiqandisini esitsheni esingangeni moya izinsuku ezimbalwa. Ithanga ligcina ukuthungwa kwalo kanye nokunambitheka kwalo kahle ngemva kokuphumula, futhi kuzodingeka ulifudumale isikhashana kuhhavini noma kuma-microwave ngaphambi kokulidla. Lokhu kwenza iresiphi ibe inketho enhle kakhulu yokupheka ngamaqoqo , ukuhlela amamenyu akho anempilo masonto onke, nokusebenzisa ukudla okusele.
Leli thanga eligcwele izinto ezilula, ezilula nezisebenziseka kalula likuvumela ukuthi ujabulele isidlo esiphelele , esimnandi nesinamakhalori aphansi, esivumelana nokudla okumnandi, okunemifino noma okungama-vegan, esifanele labo abafuna ukudla kangcono ngaphandle kokulahla injabulo yeresiphi enhle eyenziwe ekhaya.
