Ukholifulawa ngumkhiqizo onempilo futhi ophansi wekhalori. Iqukethe amavithamini amaningi, izakhi zokulandelela kanye ne-fiber, ezidingekayo ukuze umzimba usebenze kahle.
Izitsha ezisekelwe kulo mifino zihlwabusayo futhi ziphansi-ikhalori. Kungabhekwa njengento yokudla, uma ulandela ezinye izincomo ekuphekeni.
Indlela yokupheka ukudla kokukholafulawa kuhhavini? Lokhu kuzoxoxwa ngakho kulesi sihloko. Ungabuye ubuke ividiyo ewusizo ngalesi sihloko.
Yiziphi izitsha ezifanele ukudla?
Ukuze ulungiselele kahle iklabishi yokudla, kudingeka uqonde ukuthi yini isidlo sokudla. Ukudla kubhekwa njengokudla, uma kungaqukathi ama-khalori angu-150 kumagremu angu-100. Indlela yokupheka noma ukupheka ngaphandle kwamafutha amaningi, ibuye ibhekwe njengendlela yokudla ye-stewing futhi igxume ngaphansi kwesembozo. Akunakwenzeka ukuthi angabizwa ngokuthi isidlo sokudla okuthosiwe noma amafutha, okhethwe ngama-sauces aphezulu aqoshiwe.
Ukudliwa kokudla yi:
- imithi;
- i-prophylactic.
Phela, umgomo wokudla okunomsoco angeke ube kuphela ukulahlekelwa isisindo, kodwa futhi ukwelashwa kwezifo ezithile noma ukugcina isimo esinempilo ezimweni ezivamile. Ngakho-ke Noma yimiphi imenyu yokudla kufanele ifanise isilinganiso esifanele samaprotheni, amafutha kanye nama-carbohydrateskanye nekhalori ethile.
Kubalulekile: Ukudla, futhi kuyindlela yokudla yokwelashwa - isisulu esinamandla, kodwa asikho emthonjeni onamandla wokuphilisa emzimbeni, ngenhloso yokuqinisa nokugcina impilo. Igama elithi "ukudla" - kusho ukuhumusha - indlela yokuphila, futhi - nokudla.
Ukholifulawa akuyona into ebonwa njengemifino yokudla. Iphansi kwama-calories futhi kalula ithathwa ngumzimba. Iqukethe amaprotheni amaningi e-fiber kanye nemifino. Lolu hlobo lweklabishi luhlanganiswe neminye imikhiqizo futhi kungaba yisisekelo sokwenza iziphuzo ezilula, i-casseroles, izitshalo zemifino nezaladi. Ukwakhiwa kwe-cauliflower kuqukethe: amavithamini A no C, PP kanye ne-B6, i-potassium ne-calcium, i-sodium ne-magnesium, insimbi ne-phosphorus.
Enye yezindlela zokupheka ezisekelwe kule mifino ewusizo i-cauliflower yokudla kuhhavini. Le recipe i-calorie ephansi, kulula ukuyilungisa futhi inesilinganiso esihle se-caloric, inhlanganisela yamaprotheni, amafutha nama-carbohydrate. Ukushisa kuyoba usizo kulabo abafuna ukunciphisa isisindo noma ukugcina isisindo ngesimo esiphelele. Kufanelekile kubantu abanezifo zesibindi, gallbladder, amathumbu noma ukuhlukunyezwa. Ukholifulawa, enhliziyweni yalesi sidlo, kuyasiza ekunciphiseni i-cholesterol nokuqinisa imithwalo yegazi.
Kodwa lemifino ingaba yingozi emkhakheni othile wabantu. Isidlo se-olifulawa akufanele sidliwe ngabantu abane-asidi ephezulu yesisu, izifo zezinso, abaye bahlinzwa ngokuhlinzwa ku-peritoneum noma esifubeni, ngokubonakaliswa kwe-gout! I-purines equkethe i-cauliflower iholele ekukhuleni kwe-uric acid, engamukeleki gout. Lokhu kubangela ukuphindaphinda kwesifo!
Uma kungekho ukuphikisana, iklabishi kuhhavini ilungele ukudliwa noma ukudla okunempilo.. Kulesi sidlo amakholori angu-66 ngamagremu angu-100. / amaprotheni - 7 gr., / ama-carbohydrate - 5 gr. / amafutha 1,4 gr.
Okulandelayo, sethula izindlela zokupheka ongakunikela ngazo iklabishi lesobho elihlwabusayo, ubonise izithombe zezitsha ezenziwe ngomumo.
Iresiphi eyisisekelo ngemiyalezo yesinyathelo ngesinyathelo
Izithako:
- 500g. ukholifulawa.
- I-fat-fat cheese cishe i-100 gr.
- Ukhilimu omuncu 15% wamafutha noma yogurt yemvelo - izipuni ezimbili.
- 1 inkukhu iqanda.
- Ucezu kasawoti, imifino ukunambitha, kanye negalikhi encane yokudla okunamnandi.
Indlela yokupheka:
- Okokuqala udinga ukuhlanza ukholifulawa futhi uhlakaze zibe yi-inflorescences. Emva kokubilisa emanzini anosawoti cishe imizuzu engama-3-5. Kungcono ukubeka imifino emanzini abilayo bese upheka ngaphansi kwesibindi phezu kokushisa okuphansi, ngakho-ke amavithamini amancane alahlekile ngenkathi epheka. Uma ufaka imifino emanzini abandayo bese ulinda ukubilisa - iningi lezinzuzo lizohlala emanzini.
- Ngemuva kwalokho, ama-inflorescences abilisiwe abeka esitsheni sokubhaka. Ungagcoba kancane ngamafutha omnqumo. Kodwa nje ufafaze phansi, futhi hhayi ngokuphuza amanzi. Uma kungenjalo, okuqukethwe kwekhalori yesitsha kuyokwandisa kakhulu.
- Esikhathini esitsheni esisodwa, udinga ukulungisa isobho, lapho iklabishi izobekwa khona. Ukuze wenze lokhu, iqanda lixutshwe ukhilimu omuncu noma i-yogurt yemvelo, emva kwalokho u-usawoti, izinongo kanye nemifino eqoshiwe ifakwe. Konke kuxutshwe kahle kuze kube yilapho ukudla kusatshalaliswa ngokulinganayo ku-sauce.
- Thela i-cauliflower elungiselelwe nale sauce.
- Okokugcina, ujabule ushizi ku-grater ophakathi bese ufafaza phezu kwesidlo.
- Isidlo sifakwa kuhhavini eliphefumulelwe futhi sibhekwa cishe imizuzu engu-15-20 ngezi-180 degrees. (Gxila kuhhavini, ngezinye izikhathi isikhathi sokupheka singaphambukela phezulu noma phansi ngenxa yezici zemishini yasendlini).
- Ngemuva kwesikhathi esithile esithile, suka isidlo kuhhavini, ake upholile futhi ungaqala ukudla. Ifomu elibandayo, ukunambitheka akulahlekile.
Uma iresiphi yokupheka i-caulifulawa yokudla kuhhavini kubonakala sengathi iyisicefe, ungayichaza ngokufaka imikhiqizo ehlukahlukene. Lokhu kuzonikeza amanothi engeziwe okunambitheka, kuzokwenza isidlo sibe nesinomsoco noma sibonakale sibonakale ngenxa yokwengezwa kwemikhiqizo ekhanyayo.
Sincoma ukubukela ividiyo ekulungiseleleni i-casserole yokudla kwekholifulawa:
Khetha izinketho
With the addition of zucchini
Ukholifulawa ungabhakwa kuhhavini, ngendlela efanayo ngokufaka i-zucchini. I-Zucchini ewusizo, ikhalori ephansi, ehlangene nemikhiqizo ye-razymy ngenxa yenambithelo yayo yokungathathi hlangothi. Kuthathwa njengemifino yokudla, ngakho ngeke kuphazamise isidlo.
I-recipe ayidingi ukwenza izinguquko ezinkulu, udinga kuphela ukuthatha ingxenye yesilinganiso esicacisiwe seklabishi kanye ne-zucchini efanayo. Geza i-zucchini, ikhasi kanye nenzalo bese uthatha ama-cubes. Ubilise i-pre-zucchini akudingekile, bayobhaka ku-sauce bese bethola ukuthungwa okulula, okuthambile. Hlanganisa i-zucchini neklabishi efihlekile bese uthela phezu kwe-sauce ephekwe. Okunye okuhlala kungashintshi.
With sauce soy
Kule nguqulo yeresiphi, udinga ukufaka esikhundleni sikasawoti nge-soy sauce. Lesi sithako sinosawoti, uma isitsha siphindwe usawoti ngaphezu kwalokho, isidlo ngeke sisasetshenziswa. Usawoti ugcina umthamo emzimbeni. I-recipe ihlala ingalingani, ngaphandle kokufaka u-usawoti nge-soy sauce. Izonikeza ukunambitheka okuthakazelisayo endle kanye namanothi amancane aseMpumalanga.
Nge-dill
Abathandi abathandekayo bayothanda ukwengeza i-dill esitsheni. Kungcono ukuthatha amakhambi amasha, hlambulula ngaphansi kwamanzi abandayo, ngakho-ke i-dill iyoba yiphunga elimnandi kakhulu. Amagatsha aphansi ukuze aqede ama-stems aqinile futhi anzima futhi aqhekeze kahle.
Ungakwazi ukuxuba iklabishi izimbali nge dill, kodwa kulula kakhulu ukuyifaka ku-sauce uhlanganise kahle, bese uthele ukholifulawa.
I-skirmed kefir
Kulabo abangathandi ukhilimu omuncu noma abangenayo kwi-yogurt yemvelo yemvelo, ukhetho olunamafutha aluhlaza oluphansi luzokwenza. Kulesi simo, mane nje ushintshe inani lekhrimu omuncu ngenxenye kabili ye-yogurt. Njengoba i-kefir ikhululekile mahhala, okuqukethwe kwekhalori yesitsha kuyokwehla, kodwa ukunambitheka okuncane okumuncu kuzovela. Enkambeni yokubhaka, i-kefir curds ngaphansi kwesenzo sokushisa okuphezulu, uketshezi oluthe xaxa luzoqhuma.. Ungesabi ukuthi iklabishi iphekwe.
Ngomnsalo
Abathandi be-ukunambitheka okubabayo bazohambisana ne-recipe ye-ukholifulawa abhakabisiwe nge anyanisi. Anyanisi zidinga cishe amagremu angu-150. Okuyingqayizivele ukuthi ngaphambi kokubhaka, u-anyanisi kufanele ube yi-pripupit epanini, ukunikeza ukuthobeka.
Kodwa akumelwe sikhohlwe ukuthi isidlo siyidla, ngakho-ke i-pan ingafafazwa ngamafutha kuphela, kanti u-anyanisi uzoqala ijusi laso, lapho kudingeka khona ukumbozwa ngaphansi kwesiqubuthu. Faka ama-anyanisi, uhlanganise ne-cauliflower, uthele phezu kwe-sauce, ufafaze ushizi ubhake kuhhavini ngaphansi kwezimo ezifanayo.
Ngenkukhu
Uma ufuna ukupheka inhliziyo, kodwa ngesikhathi esifanayo isidlo sokudla - khona-ke ungangezela inkukhu kukholifulawa. Kungcono uma isifuba se-inkukhu esilisiwe kusengaphambili. Kuyinto enempilo futhi ikhalori ephansi. Ukuphelelisa ngokuphelele futhi ngeke wengeze amakhilogremu angaphezulu. Ngesikhathi esifanayo, inyama yenyama yenkukhu iyinzuzo yamaprotheni.
- Ukupheka, uzodinga izithako kusuka ku-recipe eyisisekelo kanye nama-gramu angu-200 webele lezinkukhu abilisiwe.
- Isifuba singahle sibe yizicucu, kodwa kulula ukusika ummese zibe yizicucu ezincane.
- Beka i-inflorescences yeklabishi ngaphansi kwefomu ngesendlalelo sokuqala, faka izingcezu zenyama ebilisiwe phezulu bese uthele phezu kwe-sauce, ufafaze ushizi phezulu.
- Bhaka okuningi kuhhavini.
Izitsha zekhalori ziyokhula, inani lokudla okunomsoco, futhi. Ungakwazi ukuzikhawulela engxenyeni encane, kodwa ngesikhathi esifanayo uthole isitifiketi esizohlala isikhathi eside, ngenxa yesamba esikhulu samaprotheni.
Funda kabanzi ngokubhaka ukholifulawa nenkukhu lapha.
Njengoba ungabona ukupheka ukholifulawa kuhhavini kungashintsha futhi kusetshenziswe izinhlobo eziningana zemikhiqizo. Umphumela wokugcina uzoncika ekuthandweni okuthandwa ngu-hostess noma amalungu omndeni wakhe.
Sincoma ukubukela ividiyo mayelana nokupheka ukholifulawa nenkukhu:
Ungakhonza kanjani?
Ithiphu: I-cauliflower eqoshiwe ingakhonzwa njenge-side side ukudoba noma inyama noma njengenkambo enkulu, ikakhulukazi uma ibhakwa yinkukhu. Kulesi simo, kungcono ukwengeza imifino eqoshiwe, utamatisi noma ukhukhamba.
Ukholifulawa akuyona ethandwa ezweni lethu njengeklabishi omhlophe. Le mifino ewusizo kuphela eminyakeni eyishumi edlule yathola umsebenzi futhi yaqala ukuvela ematafuleni. Phakathi naleso sikhathi, ukusetshenziswa kohlolifulawa kunzima ukugcizelela.
Ngokuphindaphindiwe amavithamini C amaningi kunamaprotheni amhlophe, kungcono ukugaya, kulula ukugaya. Kufaka njalo ekudleni kwe-cauliflower, ungakwazi ukuqinisa amasosha omzimba, ukunciphisa i-cholesterol, ukuqinisa inhliziyo, izinso, isisu.
Le iklabishi ifanele ukuletha ukudla okuhambisanayo kubantwana abancane. Ngenxa yokuqukethwe kwekhalori ephansi, ukholifulawa kuzosiza ukunciphisa isisindo futhi ugcine umumo. Ukupheka kuyasiza kakhulu ngesimo sokubhaka, ukushisa noma ukupheka.
Isiphetho
Inguqulo yokudla yekholifulawa ebhakiwe kuhhavini - iresiphi eyisisekelo, ezingasetshenziswa futhi zenziwe ngendlela ehlukahlukene, zizuze umzimba wakho futhi zithuthukise impilo. Pheka ngenjabulo futhi ube nempilo!
