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Ukupheka okulula futhi okuhlwabusayo ukupheka ukholiyali ngenyama

Ukholifulawa yimifino ethandwa kakhulu yokudla okudla kakhulu ngenxa yokuqukethwe kwekhalori ephansi. Ukwenza ukudla kuyanelise ngokwengeziwe, ungangezela inyama. Ngaphezu kwalokho, le mikhiqizo ihlangene ngokuphelele ekusebenzeni ukupheka izitsha ezihlukahlukene. Kulezi zinsuku, ungenza iklabishi esetshenziswe ngenyama, amaphayi, iklabishi isobho, shukrut nokunye okuningi.

Kunezinhlobo eziningi zokupheka. Khona-ke sizobe sitshele ngezinto ezizuzisayo ze-duet ye-cultin, ongavunyelwe ukusebenzisa inhlanganisela yemikhiqizo, kanye nokuthi uzozijwayela izindlela zokupheka ezinomusa neziphuzo zokuzikhonza.

Zuza kanye nokulimala

Ukholifulawa uyasiza emzimbeni womuntu, ngoba uqukethe amavithamini amaningi: U, B, C, A, P, K.

Nakani! Uma umuntu edla amagremu angama-200 we-stewed, iklabishi eluhlaza noma abilisiwe, umzimba wakhe uthola isilinganiso samalanga onke ka vithamini C.

Iklabishi yekhalori encane - i-kcal 100 kuphela nge-100 g yomkhiqizo. Lesi sibalo sanda kakhulu uma ezinye imikhiqizo enjengenyama ingeziwe esitsheni seklabishi. Ngakho-ke, okuqukethwe kwekhalishi yeklabishi nenkukhu noma i-turkey yi-171-175 kcal nge-100 g. Okuqukethwe kwekhalishi yenyama (inyama yenkomo, ingulube, iwundlu) ifinyelela ku-191-200 kcal nge-100g.

Ngalokhu I-100 g izitsha eziphelile ziqukethe:

  • amaprotheni - 6.4 g;
  • ama-carbohydrates - 3.1 g;
  • amanoni - 8.3 g

Lezi zikhombisi zingashintsha kancane kuye ngokwendlela yokupheka. Iklabishi inyama yidlo engahlanganiswa ekudleni kwabantu abadala nezingane. Inyama iqukethe amaprotheni amaningi, okudingekayo ekukhuleni nasekuthuthukiseni umzimba.

Naphezu kwezinzuzo ezibonakalayo, iklabishi nomzimba inobungozi kubantu abanezinkinga ngomsebenzi wamaphethelo emathunjini. Ukukhushulwa kwalesi sifo kungabangela ukubonakaliswa kwezibonakaliso ezingathandeki: ubuhlungu, ukubhula, ukwehlisa. Ngenxa yokuqukethwe kwekhalori ephezulu yesitsha akufanelekile kulabo abalandela isibalo.

Ukupheka okulula futhi okumnandi ngezithombe

I-Kish: indlela yokupheka

Esinye sezidlo ezithandwayo kakhulu zokulungiselela okudingekayo ukusebenzisa inyama kanye iklabishi kuyinto quiche. I-pie iyathandwa hhayi kuphela ekhaya - eFrance, kodwa nakwamanye amazwe.

Izithako ezilandelayo zidinga ukuhlolwa:

  • 250 g wefulawa (kubalulekile ukuhlunga isisindo);
  • 150 g ubhotela obusisiwe noma i-margarine, uthathe ama-cubes of size medium;
  • 1 iqanda elikhulu noma 2 encane;
  • 2 tbsp amanzi abandayo;
  • i-pinch encane ketshezi.

Ukugcwaliswa:

  • 1 ikhanda le-cauliflower eliphakathi;
  • 200 g inyama;
  • Amaqanda amancane amathathu noma ama-4 amakhulu;
  • 300 ml. ukhilimu fat fat okungaphezulu kuka 10%;
  • 200 g ushizi ocolekileyo;
  • 4-5 tbsp. i-parsley eqoshiwe;
  • umquba, usawoti kanye nopelepele ukunambitha.

Udinga ukulungiselela ikhekhe ngokulandelana okuthile:

  1. Hlanganisa ufulawa olufakwe ngebhotela. Umphumela kufanele ube usana.
  2. Engeza iqanda bese ugoqa inhlama ibe ibhola.
  3. Gcoba inhlama ngefilimu bese uyibeka efrijini ngamaminithi angu-25-30.
  4. Khona-ke sithatha inhlama esiqandisini, siyibeke ibe ungqimba omncane futhi siyifake esitokisini sokugcoba, senze amabhodi.
  5. Kulesi simo, ikhekhe elizayo libuyiselwa efrijini ngamanye amaminithi angu-30.
  6. Emva kwalesi sikhathi, ishidi lokubhaka kufanele lisuswe esiqandisini bese lifaka ucezu lwephepha lesikhumba enhlama, bese uthele 1 indebe ye-peas kuso.
  7. Bese ubeka ikhekhe lesikhathi esizayo emaminithini angu-15 kuhhavini, uphefumulelwe ngo-190 ° C.
  8. Ngemuva kwalokho, ikhekhe kumele isuswe kuhhavini, isuse isikhumba kanye nekhesisi.
  9. Bese sibhaka inhlama eminye imizuzu engu-7.
Kubalulekile! Qinisekisa ukuthi isikhumba ne-peas asishiswa. Uma kungenjalo, ikhekhe lingase liphume ngokunambitheka okungathandeki.

Uma isisekelo se-quiche sesilungile, ungaqhubeka nokulungiselela ukugcwaliswa. Le ngxenye iqukethe nezigaba eziningana:

  1. Ukholifulawa kumele uthathe futhi upheke emanzini anosawoti imizuzu engu-5-7 (ukuthola ulwazi oluthe xaxa ngokupheka okulungile kwemifino, ungathola lapha). Bese ukhipha amanzi bese ubeka iklabishi ukupholisa.
  2. Ngalesi sikhathi, unciphise inyama ibe yimichilo bese uhola ama-8-10 amaminithi epanini elitshisayo elikhathele ngokufaka inani elincane lemifino noma yamafutha omnqumo.
  3. Ushizi, ukhilimu, i-parsley namaqanda, shaya ngesitsha esihlukile.
  4. Engeza izithelo, izinongo, inyama, iklabishi bese uxuba zonke izithako kahle.

Izindwangu ebhokisini lokubhaka ngenhlama ubhake imizuzu engu-30-40.

Inqubo yokubhaka, udinga ukulandela ikhekhe ukuze ingashisi.

Imininingwane eminingi mayelana nokupheka i-cauleflower pie ingatholakala lapha.

With turkey

I-Turkey iyahamba kahle neklabishi. I-dish ethandwa kakhulu yi-turkey ne-cauliflower, ibhaka kuhhavini. Ukwengeza, ngoba ukulungiswa kwalesi sidlo kuzodinga izaqathe, ushizi onzima kanye nezinongo. Inqubo yokupheka ilula:

  1. Iklabishi kanye nenyama kufanele zinqunywe, zigcotshwe ngezinongo bese zifaka iphepha lokubhaka.
  2. Bhaka kuhhavini esandulele, futhi imizuzwana embalwa ngaphambi kokuba ulungele ukufafaza ushizi ogayiwe ukuze ukhiqize i-crust.

Ngenkomo

Iklabishi ene-braised nenkomo - isidlo esinomsoco. Ukwenza:

  1. Ukholifulawa kufanele uqoshwe okuningi.
  2. Inyama uthathe imichilo futhi gazinga emafutheni amahora angu-7-10.
  3. Hlanganisa iklabishi nenyama, engeza u-anyanisi, izaqathe, utamatisi nezinongo.
  4. Hamba imizuzu engu-30-40 phezu kokushisa okuphansi.

With ingulube

Incomo! Ingulube - inyama enamafutha, amafutha amaningi kakhulu kufanele asuswe ngaphambi kokupheka.

Ukwenza inyama iphekwe kahle, ingulube nekholifulawa iphekwe kumpheki omncane (indlela yokupheka ukholifulawa ku-cooker kancane, bheka isihloko sethu). Kulokhu:

  1. Imifino - iklabishi, u-anyanisi, utamatisi, izaqathe kanye ne-bell pepper kufanele zinqunywe.
  2. Inyama, uthathe izicucu zobukhulu obuphakathi, usakaze phansi kwe-multicooker.
  3. Kusukela phezulu balala nemifino, inkathi nezinongo.
  4. Njengoba ungeze amafutha amancane nemifino yamifino, udinga ukusetha i-timer emaminithini angu-60-40.

Kubathandi bokudla okumnandi, sithatha izihloko ezimbalwa nge zokupheka:

  • Isondlo esiphundu esiphundu.
  • Indlela yokupheka ngesiKorea?
  • Amakhodi ebusika.
  • Ngenkukhu.
  • Ngamaqanda.
  • Izitsha ze-Lenten.
  • Ngo ukhilimu omuncu.
  • Ngenyama enobisi.
  • Ku-batter.

Izinketho zokukhonza izitsha

Iklabishi inyama isetshenziswa efudumele etafuleni. Kuvunyelwe ukwengeza amasoso ahlukahlukene, isobho, imayonnaise, ukhilimu omuncu. Futhi isidlo sihlotshiswe ngemifino:

  • i-parsley;
  • i-dill;
  • i-sorrel.

Isitsha singafakwa emaceleni amakhulu noma sikhonze ngezimbiza ezincane. Iklabishi ephekwe ngenyama ihlangene neziphuzo ezihlukahlukene:

  1. itiye;
  2. ijusi elisha;
  3. iJerry juice;
  4. ikhofi

Isitsha sinambitha futhi sinomsoco. Noma kunjalo, kufanele kube ngokulinganisela. Uma kungenjalo, ungathola izinkinga ngesistimu yokugaya.

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