Okulula, okuhlwabusayo futhi okuwusizo kakhulu - zokupheka ezivela kubhontshisi aluhlaza kanye nekholifulawa

Ukholifulawa, njengamabhontshisi aluhlaza, imifino enomnandi engadliwa unyaka wonke. A plus kuyinto yokuthi kungenzeka ukunikeza izitsha zalolu hlobo kubo bonke abadala kanye nezingane.

Ngenkathi, imikhiqizo enjalo iyatholakala fresh, futhi, ngokwesibonelo, ekwindla nasebusika - emafrijini. Futhi emashalofini wezitolo ungathola kokubili imifino ehlwanyelwe ngokweqile, kanye nezingxube ezenziwe ngomumo wazo.

Yini engayilungisa kusuka emifino ehlanzekile noma ama-mixes efriziwe ukuze kube yiphunga futhi inempilo?

Izinzuzo kanye nokulimala kwezidlo

Okokuqala udinga ukuthola ukuthi i-cauliflower nobhontshisi obuluhlaza yimikhiqizo enempilo ngempela. Futhi ingabe zigcina impahla yazo uma ziqhwa? Ngakho, okuqukethwe kwe-caloric yamabhontshisi i-kcal angu-24 nge-100 gkanye iklabishi - i-kcal 30 ye-100g efanayo yomkhiqizo omusha.

Futhi, kokubili imifino iqukethe isitolo esiningi samavithamini awusizo:

• i-vitamin K, eyabangela ukugaya igazi;
• i-vitamin U, eyabangela ukukhiqizwa kwama-enzyme;
• amavithamini C, B, PP;
• ama-manganese, anesibopho somzimba;
• i-phosphorus, insimbi, i-potassium, njll.

Futhi i-cauliflower kanye nobhontshisi obuluhlaza aqukethe i-fiberobhekene nempilo yomuthi wesisu wamathumbu. Ngaphezu kwalokho, kokubili imifino, uma iqhwa, igcina yonke impahla yayo ezuzisayo kuze kube izinyanga ezingu-6, naphezu kokuhamba kahle nokugcina kahle. Kubalulekile ukwazi ukukwenza ukuvuna ebusika efrijini. Imininingwane eyengeziwe yokwenza iklabishi efriziwe nalokho okuphekwe kuyo kamuva ingatholakala lapha.

Kubalulekile! Inkomba ye-glycemic yamabhontshisi aluhlaza kuphela amayunithi angu-15 kuphela. Lokhu kusho ukuthi ngisho nabantu abanesifo sikashukela bangadla ngaphandle kokuvinjelwa.

Ngokuqondene nombuzo wezinga lamaphrotheni namafutha emikhiqizo, isimo sinjengoba:

1. Ubhontshisi bezintambo:
   • amaprotheni - 2 g;
   • ama-carbohydrates - 3.6 g;
   • Amafutha - 0.2 g.
2. Ukholifulawa:
   • amaprotheni - 2.5 g;
   • ama-carbohydrate - 5.4 g;
   • amanoni - 0.3 g

Indlela yokupheka?

Enye yezinzuzo zekholifulawa kanye nobhontshisi obuluhlaza yilokho okusekelwe kuwo ungakwazi ukupheka kokubili izifundo zokuqala nezesibili, nesaladi. Khetha iresiphi oyikhonzile futhi ujabulele ukunambitheka okumangalisayo nezinzuzo zale mikhiqizo.

Isaladi

"Izwe"

Lesi sidlo singakulungiswa ngokushesha ehlobo e-cottage, lapho yonke imikhiqizo esemqoka iqoqwe nje engadini. Thatha:

• umbala omncane weklabishi (150 - 200 g);
• ubhontshisi obuluhlaza obuhlaza - ama-handful 2 (150 - 200 g);
• anyanisi - amakhanda amabili;
• noma yimiphi imifino ukunambitha;
• amafutha omnqumo;
• izinongo

Indlela yokupheka:

1. Hlanza imifino kanye nemifino kahle.
2. Hlanganisa ikhanda iklabishi ibe yi-inflorescences encane bese ubilisa imifino emanzini anosawoti kanye nobhontshisi imizuzu engu-7 ukuya kwezingu-10 (ukuze uthole ukwaziswa okwengeziwe mayelana ne-cauliflower ebilisayo, bheka lapha)
   Umkhiqizo ophekwe kufanele uhanjiswe kalula ngemfoloko.
3. Hlanganisa u-anyanisi, usike ube ngamacube amakhulu.
4. Fry epanini kuze kube sobala.
5. Thatha imifino ebilisiwe kusukela epanini usebenzisa abadwebi, uwafake esitsheni sesaladi.
6. Engeza anyanisi nemifino eqoshiwe kubo.
7. Faka, wengeze izinongo uma kunesidingo.

"Enhliziyweni"

Enye inguqulo yesaladi esiphundu nekholifulawa kanye nobhontshisi obuhlaza obuncane kudinga isikhathi esiningi ukupheka, kodwa singadliwa njengesidlo esizimele. Isaladi yiphunga, inomsoco futhi ikhanya kakhulu.

Ngakho lungiselela:

• yenkomo - 300-400 g;
• ubhontshisi abasha - 200 g;
• umbala iklabishi. - 200 g;
• i-anyanisi obomvu - ikhanda eli-1;
• Isanqante yaseKorea - 200 g;
• ilamula - 1 pc.;
• ushizi onzima - 100 g;
• amafutha omnqumo;
• imifino;
• izinongo

Indlela yokwenza isaladi:

1. Gweba ucezu lwesinkwa ngezinongo namafutha omnqumo. Yishiye yedwa imizuzu engu-30-40.
2. Ubilise iklabishi, ubhontshisi ngamaminithi angaba ngu-5-7, amaqhwa - imizuzu engu-7 - 10.
3. Hlanganisa u-anyanisi, uthathe izindandatho ezincane.
4. Vula amanzi phezu kwalo bese uvumela amanzi aphephe.
5. Sika inyama yenkomo ezinqeni ezincane ze-longitudinal futhi gazinga epanini lokuthosa kuze kuphekwe (cishe imizuzu engu-2-3 ohlangothini ngalunye).
6. Sika ushizi ube yizikwele ezincane.
7. Geza imifino, nquma.
8. Faka inyama yenkomo ethosiwe, imifino ephekiwe, isanqante yaseKorea, ushizi, u-anyanisi, imifino ibe esitsheni sesaladi.
9. Faka, wengeze amafutha omnqumo kanye nejusi ½ ingxenye yelamula.
10. Hlanganisa konke futhi, engeza izinongo.

Le isaladi ingakhonzwa njengesidlo esihlukile noma njengesitsha sehlangothini.

Izinketho zokupheka ama-saladi ezihlukahlukene kakhulu. Funda kabanzi mayelana nama-saladi ekholifulawa ngezinsuku zamasonto kanye netafula leholide lapha.

Isobho

"Kulula"

I-recipe yokukhanya, emnandi kumsoco wokunambitheka, okulungiselelwe emaminithini angaphansi kwengu-60, kufanele ibe "kwi-piggy bank" yawo wonke umsikazi. Qinisekisa ukusebenzisa iresiphi elandelayo ukuze usebenzise umndeni wakho ngeklasi lokuqala lokuqala noma nini lapho befuna.

Kuzothatha:

• umbala iklabishi - 1 ikhanda eliphakathi noma 800 g;
• ubhontshisi obuluhlaza ema-pods - 400 - 500 g;
• I-Adyghe ushizi - 300 g;
• ukhilimu omuncu 20% - 500 g;
• imifino;
• izinongo

Indlela yokupheka isobho esinjalo:

1. Thela amanye amafutha yemifino epanini bese uyibeka emlilweni.
2. Geza ubhontshisi bese ubathumela epanini imizuzu engu-10 - 15, uvuselela njalo.
3. Geza iklabishi, uhlakaze ube yi-florets.
4. Thatha ishidi lokubhaka, faka ama-inflorescences kuso, ufafaze ngamafutha bese ufafaza izinongo.
5. Sishisa ihhavini ukuya emazingeni angu-200 bese ubhaka iklabishi imizuzu engu-30.
6. Engeza ukhilimu omuncu kubhontshisi bese ubeka imifino eminye imizuzu engu-10.
7. Susa i-inflorescences iklabishi futhi uyithumele epanini.
8. Imifino ye-Stew 5-7 imizuzu bese ufaka kuwo amalitha amabili amanzi.
9. Sika ushizi ube ngamacube amancane bese uwabeka epanini elingaphansi kwamanzi abilayo.
10. Engeza izinongo bese ubilisa okuqukethwe imizuzu engu-5.
11. Hlanza futhi uqede kahle imifino, uyithumele epanini.
12. Vala ukushisa bese uvumela isidlo sokuqala simi imizuzu engaba ngu-10 kuya ku-15.

"I-Tender Chicken"

I-recipe yesibili yesobho ikhambi iklabishi nobhontshisi okumnandi ngokuqinisekile kuzokwenzela bonke abathandi besobho sezinkukhu.

Thatha:

• isigamu senyama yenkukhu;
• amazambane - 6 ama-pcs .;
• izaqathe - 1 pc.;
• anyanisi anyanisi - 1 pc.;
• umbala iklabishi. - 300 - 400 g;
• i-bean pod. - 200 -300 g;
• imifino;
• izinongo

Isobho lokupheka:

1. Hlanganisa inyama yenkukhu, faka epanini, uthele ama-5 amalitha amanzi bese uyibeka emlilweni.
2. Linda kuze kube ngamathumba amanzi, ususe i-foam eyakhiwe, yenza ukushisa okuphakathi bese ushiye izitsha wedwa cishe amahora angu-1 - 1.5.
3. Geza uphinde uhlanganise amazambane, izaqathe kanye anyanisi.
4. Amazambane ama-adisi no-anyanisi, gcoba izaqathe ezivuthiwe.
5. Geza iklabishi nobhontshisi. Enye imifino ihlukumezekile ibe yi-inflorescences, kanti eyesibili inqume amathiphu.

   Uma kudingekile, usike ama-pods amade ngesigamu.

6. Hlanza ama-herbs, ahlambuluke kahle.
7. Susa inkukhu eqediwe, uhlukanise inyama emathanjeni, uthathe ama-cubes amancane bese uyithumela epanini.
8. Engeza amazambane emanzini abilayo, futhi emva kwemizuzu engu-10, ukholifulawa, u-anyanisi namaqathe.
9. Ngemuva kwemizuzu engama-10, engeza ubhontshisi wesobho bese upheka konke ngokushisa okuphakathi imizuzu engu-15.
10. Engeza izinongo kanye namakhambi esobho, ubilise amanye amaminithi angu-5.
11. Vala ukushisa bese uvumela ukuphuza kokuqala (imizuzu engu-10 kuya ku-15).

Ukholifulawa kanye nenkukhu kungenziwa ukupheka hhayi isobho kuphela. Ukuze uthole ukwaziswa okwengeziwe mayelana zokupheka zokupheka ukholifulawa nenkukhu kungatholakala kule ndaba.

Ukuhlobisa i-Vitamin

Eqinisweni, noma yimiphi imifino, kokubili ifomu eluhlaza kanye nekwenziwa ngethempeli, iyinhlangano enkulu yokudla yezinhlanzi noma izifundo eziyinhloko zenyama. Ukholifulawa ngamabhontshisi amasha aluhlaza. Yini ephekwe kuzo?

Imifino ethosiwe ne-cumin kanye ne-ginger

1. Lungisa ubhontshisi (400 g) kanye neklabishi (400 g), njengoba kuboniswe emahokisini ngenhla.
2. Sika phakathi kwesigamu se-anyanisi isibhande (ikhanda eli-1) ne-izaqathe (1 pc.).
3. Lungisa i-garlic (ama-clove amabili no-2) ne-ginger egazini (1 - 1.5 tsp.).
4. Phula amafutha omnqumo epanini bese ufaka 1 tsp kuwo. i-cumin.
5. Kushisa kancane ukuvuna, uwubeke esitsheni esihlukile.
6. Faka u-anyanisi kanye ne-izaqathe epanini lokuthosa, fry nabo imizuzu emihlanu.
7. Engeza ubhontshisi kanye neklabishi ukuya emifinini, hlanganisa konke futhi uqhubeke udoba imifino.
8. Ngemuva kwemizuzu engu-7 kuya kwezingu-10, engeza izinongo, i-cumin ne-ginger epanini, upheke elinye imizuzu engu-5-7.

I-cream ikhiqiza imifino nge-leek

1. Ubhontshisi obulungisiwe (300 - 400 g) kanye neklabishi (400 - 500 g) ubilise emanzini anosawoti kuze kube sekuphekwe (amaminithi angu-7 kuya kwangu-10).
2. Hlanza i-garlic (ama-clove amathathu) kanye nemifino ehlanziwe.
3. I-leek ehlambulukile (150 g) igwebe izindandatho.
4. Beka i-pan phezu komlilo, uthele amafutha omquba kuwo bese uthola u-anyanisi ngamaminithi angu-2-3.
5. Engeza i-garlic bese ugijima ingxube emlilweni ngomunye umzuzu owodwa.
6. Beka ubhontshisi okuphekiwe neklabishi epanini, qhubeka upheka imifino cishe imizuzu emihlanu.
7. Thela ukhilimu oshisayo (250 - 300 g), engeza ushizi onzima (150 g) kanye nemifino.
8. Gcoba i-side dish, engeza izinongo.
9. Nciphisa ingxube kancane kancane kuze ushizi lithele, futhi ungakhonza isitsha etafuleni.

Kunamanye okukhethwa kukho izitsha zangaphandle zekholifulawa. Ungakwazi ukufunda kabanzi mayelana nezitsha zokudla zekholifulawa okumnandi lapha.

Izinketho ze-oven

Izitsha eziphekwe kuhhavini zihlale zikhona, futhi zizoba yindlela ehle kakhulu yokupheka okuphekiwe, ngoba ziyi-calories encane futhi iyasiza kakhulu.

Ngakho-ke, ubhontshisi obuhlaza obunandi kanye nefelifulawa angeke kuphekwe kuphela epanini noma epanini, kodwa futhi kuhhavini. Kulesi simo, isisekelo se-iresiphi sizohlale singashintshi, futhi inani lezithako lingahluka. Cabanga ngalokho okuthiwa "eyisisekelo" inguqulo ye-casserole yemifino.

Okudingayo:

• ubhontshisi obuluhlaza;
• ikholifulawa;
• ishizi enzima;
• i-lemon;
• i-garlic;
• Ukuvuna ukudla: ukuxuba ama-provencal;
• amafutha omnqumo.

Indlela yokupheka i-casserole yemifino ejwayelekile:

1. Susa isidlo sokubhaka bese ugcoba ngamafutha omnqumo.
2. Hlanza uphinde ulungiselele imifino, ubheke ugarlicule uphinde uthinte ama-clove ambalwa kuwo.
3. Cindezela ijusi kusuka engxenyeni yelamula.
4. Hlangisa ihhavini ukuya emazingeni angu-200.
5. Fold iklabishi inflorescences kanye ubhontshisi ngendlela, engeza garlic kubo.
6. Thela wonke ijusi kalamula, ufafaze ngamafutha, engeza izinongo.
7. Bhaka imizuzu engu-15, hlanganisa.
8. Bhaka elinye imizuzu engu-15.
9. Fafaza imifino elungiselelwe nge ushizi ogayiwe bese uthumela kuhhavini imizuzu engu-5-7.

Ngakho, uma befisa, i-casserole efanayo ingafakwa ngezinye izitshalo, ukhilimu kanye nenyama (ngolwazi oluthe xaxa mayelana nokupheka ukupheka ukholifulawa ngenyama, ungathola lapha). Zama futhi ujabulele ukunambitheka okukhethekile.

Sinikeza ukupheka ukholifulawa kanye nobhontshisi obuluhlaza casserole ngokusho iresiphi yevidiyo:

Ukupheka okusheshayo

Ngokuvamile, ubhontshisi obuluhlaza kanye nekholifulawa kukhona ukudla okupheka okusheshayo. Okulandelayo kuyisiphetho esilula: uma isitsha siqukethe kuphela le mijelo, singapheka isikhathi esiphezulu semaminithi angu-15-20. Ngesikhathi esifanayo isaladi efudumele nebandayo kubhekwa njengento esheshayo, futhi isobho lihamba kancane. Lungisa imifino esetshenziselwa i-cauldron futhi ubone ukuthi ishesha kanjani isidlo esiphundu.

Thatha:

• ubhontshisi obuluhlaza nekholifulawa - 400 g ngayinye;
• ibomvu elibomvu noma eliphuzi - 2 ama-pcs ;;
• izaqathe kanye anyanisi - 1 pc.;
• utamatisi - ama-2 ama-pcs .;
• imifino;
• izinongo

Okufanele ukwenze:

1. Geza bese ulungisa imifino esemqoka.
2. Geza anyanisi, pepper kanye izaqathe, ikhasi, uthathe ama-cubes, ama-straws bese uphonsa ithrekhi, ngokulandelana.
3. Geza utamatisi, uthele amanzi abilayo phezu kwabo, susa isikhumba.
4. Hlanza imifino, nquma.
5. Faka i-cauldron emlilweni, uthele kuwo imifino noma amafutha omnqumo.
6. Njengoba amafutha ephunga, engeza kuso iklabishi izimbali, pepper kanye izaqathe.
7. Hlanganisa imifino imizuzu engu-10.
8. Engeza ubhontshisi omncane no-anyanisi ku-cauldron.
9. Hamba ngomunye imizuzu engu-10.
10. Engeza u-pulp utamatisi ukuya kwimifino bese ubeka konke okukuyo eminye imizuzu engu-10.
11. Engeza amakhambi nezinongo, faka kahle futhi udilize imizuzu engu-10.

Izinketho zokufaka

Akuyona imfihlo ukuthi izivakashi zezindawo zokudla azikhokheli kuphela ukunambitheka kwezitsha ezisebenze ekusungulweni, kodwa nangokwakhiwa kwazo kwangaphandle. Ngakho kungani ungaqala ukuthakazelisa ukushaya zonke izitsha ezilungiselelwe ekhaya. Ngempela, abantu abasondelene kakhulu kufanelekile!

• Ukuze izingane zidle imifino ngenjabulo, kufanele ufunde ukuqoqa izilwane kuzo. Isibonelo, kusuka ku-ukholifulawa uzothola i-torso emangalisayo yewundlu, futhi kusukela enobhontshisi yezintambo - imilenze yayo.
  Isilwane esinjalo semifino singase "sifihle" ngaphansi kwengubo ye-omelet noma sidle phakathi kwezintaba ezimhlophe zelayisi.
• Amantongomane angaphansi kwamapayipi, imbewu yesinaphi kanye nembewu ye-sesame ethosiwe yizingxenye ezingcono kakhulu ezitsheni ezenziwe kulezi zitshalo. Beka isaladi kusilayidi phakathi kweplate, ufefaze kancane ngamantongomane bese ubeka isitsha esitsheni ngesigxobo sesaladi yokugqoka.
• Ukholifulawa kanye nesobho sebhontshisi eluhlaza sibheka enkulu epanini. Kodwa ekugcineni, futhi ngokungeziwe kwemifino emisha, kubonakala kungcono.
• Ukuhlobisa imifino ukugcizelela ukunambitheka kwesidlo esikhulu, landela imithetho yokuphikisa. Isibonelo, uma inyama ihlosiwe, iklabishi nobhontshisi kufanele kuhanjiswe.
• Uma inkambo eyinhloko iqhutshulwa, ke imifino ingafakwa okuthosiwe noma iphekwe kuhhavini.

Njengoba kucacile, kunezindlela eziningi zokupheka ezikuvumela ukuba usheshe futhi uzijabulise ukupheka ukholifulawa ophuzi ophuzi kanye nobhontshisi obuhlaza obunzima bezinhlamvu. Zama inhlanganisela ehlukile ukuze uqonde ngempela okuyingqayizivele nezinzuzo zalezi zitshalo..