Izithako ezi-5, izidlo ezi-5: Iindlela zokupheka zokunciphisa iNkunkuma

Rhoqo ngonyaka, umzi oqhelekileyo uphosa amawaka eedola okutya okungasetyenziswanga kanye emgqomeni. Ngombulelo, ukunciphisa inkunkuma yokutya ekhitshini lakho kulula kunokuba ucinga - kwaye ayithethi ukuba kufuneka utye ukutya okufanayo rhoqo ebusuku. Ngokucwangcisa ngononophelo, ukhetho lwezithako ezikrelekrele, kunye nesonka esimnandi, unokwenza izitya ezihlanu ezahlukeneyo ngokupheleleyo kunye nezithako ezihlanu ezifanayo. Khawukhumbule nje ukugcina izinto ezimbalwa ezizinzile kwishelufu ezifana neetumato ezinkonkxiweyo kunye nobisi lwekhokhonathi ekhabhathini ukwenzela ukongezwa kwezinto ezininzi.

Isithako #1: Inkukhu

Isithako sokuqala kuluhlu lwakho lokuthenga i-capsule kufuneka ibe yinkukhu, eya kusebenza njengomthombo wakho weprotheyini. Inkukhu igcwele iivithamini kunye neeminerali, kwaye xa iphekwe ngamafutha amancinci, iphantsi kweekhalori. Kakade ke, ngoxa inkukhu isenokuba yeyona nyama ithandwayo, asiyiyo yonk’ ubani ethandwayo. Ukuba uzimisele ukulungelelanisa izidlo ezingezantsi, ungatshintsha inyama yenkukhu enye inyama efana ne-turkey, inyama yenkomo, okanye ihagu. Iintlanzi ezinjenge-salmon kunye neeprotheni ze-vegan ezifana ne-tofu nazo zisebenza kakuhle njengeprotheni esisiseko.

Isithako #2: Irayisi

Okulandelayo yicarbohydrate yakho ephambili: irayisi. Irayisi iyaguquguquka ngendlela emangalisayo, ngoko ifanelekile kwisicwangciso sokutya esinenkunkuma ephantsi. Zombini irayisi emhlophe kunye nerayisi emdaka zisebenza kuzo naziphi na izitya ezingezantsi, njengoko zisenza iindidi ezifana ne-basmati kunye ne-arborio. I-Pasta yenye i-carb enkulu, kodwa ayiyi kusebenza kakuhle kwiindlela ezininzi zokupheka. Ukuba ungathanda ukutshintshela irayisi endaweni, ukubheja kwakho okuhle kuya kuba yiquinoa, ibhali, icouscous, okanye irayisi yecauliflower.

Isithako #3: Ibhatata

Iitapile eziswiti zipakisha i-fiber enkulu kwaye yongeza incasa emnandi, enecaramelized kuso nasiphi na isidlo. Ikwatyebile kwizondlo ezibalulekileyo ezifana nevithamin A, B, kunye no-C, kwaye inokupheka ngeendlela ezininzi ezahlukeneyo zokunqanda isithukuthezi ngexesha lesidlo sangokuhlwa. Nangona kunjalo, ukuba awunalo izinyo eliswiti lebhatata, kukho ininzi yeminye imifuno ongayisebenzisa endaweni yayo. I-Butternut squash kunye nethanga, umzekelo, zineeprofayili zencasa efanayo, ukwakheka, kunye nokusetyenziswa. Ungatshintsha kwakhona iitapile eziswiti kwiitapile eziqhelekileyo, kodwa ezi zamva aziyi kukunika izibonelelo zesondlo ezininzi.

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Isithako #4: Itswele

Uyakufuna kwakhona ukongeza enye imifuno kuluhlu lwakho lokuthenga, kwaye awukwazi ukungahambi kakuhle ngetswele. Amatswele abomvu namhlophe anezondlo-ezixineneyo, zilayishwe nge-antioxidants, kwaye ngokungenakuphikiswa kumnandi ukubhuqa. Ziyenye yeyona mifuno enencasa eninzi onokuthi uyipheke ngayo, ezenza zilungele ukupakisha incasa eninzi kwisidlo esincinci. Ewe kunjalo, unokufumana iincasa zakho kwi-seasonings kwaye ungene kwenye imifuno emnandi njengezucchini, isanqante kunye nombona.

Isithako #5: Itshizi

Okokugqibela, thatha itshizi kwivenkile yokutya. Enye yezona zinto zilungileyo malunga nokupheka ngeeshizi kukuba kukho iintlobo ezininzi zokukhetha. ICheddar, mozzarella, gouda, gorgonzola, kunye neparmesan zonke zisebenza ngokugqibeleleyo kuxhomekeke kwinkalakahla yakho. Qaphela ukuba ushizi wobisi unokutshintshwa ngokulula kwiinguqulelo ze-vegan, kodwa unokuphelisa ushizi ngokupheleleyo ukuba ukhetha. Nantoni na ukusuka kwi-sauce yetshili ukuya kumakhowa agayiweyo ukuya kwiqanda eliqhotsiweyo linokwenza i-topping enencasa ngokulinganayo.

Ukutya #1: Inkukhu emuncu kunye nesuphu yebhatata

Isidlo esinye onokuhlala usenza nokuba yintoni na onayo efrijini yisuphu, kodwa le suphu yenkuku ekhrim kunye nebhatata ayiyonto ngaphandle kokubuyela umva. Eyona nto ingcono kukuba kulula kakhulu ukwenza ngembiza enye. Gcoba itswele, wongeza iitapile zakho ezinqunqiweyo kunye nesitokhwe senkukhu kunye nezinongo. Xa yonke into ithambile, xuba isuphu de ihambe kakuhle. Emva koko, yibuyisele nje embizeni, yongeza inkukhu enqunqiweyo, kwaye upheke uze wenze. Ungayigraya itshizi yakho ngaphezulu, okanye uyigalele kwisuphu njengokupheka kwayo.

Ukutya #2: Inkukhu kunye nebhatata risotto

Ukwenza i-risotto emnandi kuthatha ixesha elincinci, kodwa iziphumo ziwufanele umgudu. Yosa inyama yenkukhu egcadiweyo, itswele, nebhatata ehovini imizuzu engama-30. Emva koko, yongeza irayisi yakho embizeni eshushu kwaye ngokuthe ngcembe ucebe kwi-ladles yesitokisi senkukhu, ulinde ulwelo ukuba lufunxe phakathi kwecephe ngalinye. Ngekomityi nganye yerayisi, uya kufuna iikomityi ezi-3 zesitokhwe. Ngexesha inkukhu yakho egcadiweyo kunye neebhatata zilungile, i-risotto kufuneka iphekwe ngokupheleleyo. Ekuphela kwento ekufuneka uyenzile kukuzixuba yonke into kunye nesonka samasi egayiweyo.

Ukutya #3: Inkukhu yebhotolo yaseIndiya kunye nerayisi

Uyakholwa okanye awukholelwa, unokwenza ukutya okumnandi kwamaIndiya okufana nenkukhu yebhotolo ekhaya kunye nezithako ezincinci kwaye akukho mava angaphambili. I-Brown enye inkukhu e-marinated kwi-skillet, uze uyibeke ecaleni kwaye usebenzise i-pan efanayo ukuze udibanise i-anyanisi yakho. Emva kokuba zithambile, gxobhoza kwitoti yeetumato ezichotshoziweyo kunye neninzi ye-curry powder ukunambitha. Vumela umxube upheke de wome, udibanise, uze uwubuyisele epanini kunye nenkukhu yakho ephekiweyo kunye netoti yobisi lwekhokhonathi. Xa yonke into iphekwe, sebenzisa irayisi eshushu.

Ukutya #4: Iibhatata ezifakwe kwisitayile seBurrito

Iibhatata ezixutyiweyo sisidlo esilula kakhulu onokuthi usenze phantse ngazo naziphi na izithako ozithandayo. Okokuqala, setha iitapile zakho ezipheleleyo, ezingapelwanga kwi-oveni ukubhaka malunga neyure. Ngelixa bepheka, pheka ukugcwalisa. Inkukhu ekhutshiweyo, i-anyanisi e-sauteed, kunye nerayisi ephekiweyo zonke zisebenza kakuhle kwi-potato efakwe. Ukunonga izinto kancinci, zinike i-burrito twist ngokuyipheka kwisinongo saseMexico. Emva kokuba iitapile ziphekiwe kwaye zipholile kancinane, zinqumle zivule, udibanise ngaphakathi, uze uphezulu ngokuzaliswa kwakho kunye nesandla setshizi egayiweyo. Gcina ukhumbule ukuba iitapile ezinkulu, ixesha elide lokupheka, kwaye ulungelelanise ishedyuli yakho ngokufanelekileyo.

Ukutya #5: Inkukhu egcadiweyo kunye nemifuno

Okokugqibela, ukutya okumbalwa kulula kunenkukhu egcadiweyo kunye nemifuno. Ekuphela kwento ekufuneka uyenzile kukunqunqa inkukhu yakho, itswele kunye nebhatata, uze uziqabe ngeoyile kunye nezinongo ozikhethileyo. Bayeke baqhole kwi-oven imizuzu engama-30, kwaye unesidlo esipheleleyo esilungele ukuhamba. Ukuba ufuna ukwenza isidlo sibe nentliziyo, zive ukhululekile ukukhonza lo bumnandi obosiweyo phezu kwebhedi yerayisi.