Sikunika ezikhethekileyo ezi-10 ezivela kwincwadi ethi Gwyneth Paltrow, ephekwe ongayi kuzisola.
Umlingisi waseHollywood uGwyneth Paltrow ungumlandeli wokutya okunempilo, awayeyilandela iminyaka elishumi edlulileyo. Uthando olumnandi, kodwa inobungozi kwiindlela zokupheka kwamehlo zafaka uyise. Njalo kusihlwa wayepheka isidlo somama kaGwyneth, owayesebenza njengomdlali weqonga. Incwadi yokuqala yeenkwenkwezi ebizwa ngokuthi "intombi kaPapa" yashicilelwa ngesiRashiya, kwaye yesibini Yonke i-Easy Easy ayizange iguqulelwe kwisiNgesi. Okwangoku, kukho kuyo ungayifumana iincwadi zokupheka ezifanelekileyo kwaye eziwusizo, eziya kuphinda ziphinda ekhaya.
1. I-Risotto kunye nesipinashi kunye neepere
I-Risotto idla ngokuba yidlovori ephakamileyo ephezulu kunye nesonka esikhulu okanye ibhotela. Okukhethwa kukho ngeempinashi zezihluma kulula ngokukhawuleza ukuba zilungiselele isidlo sakusihlwa.
Izithako:
- 700 ml umhluzi ukusuka kwiphina imifuno;
- 1 lemon;
- Iipunipoli ezi-2 ioli yeoli yomnqumo;
- isiqingatha esikhulu se-bulb ebomvu;
- 1 uhlanga lwesilwanyana;
- 2 i-clove garlic, idlulile kwiqhekeza;
- ityuwa elwandle;
- i thyme;
- 250 amagremu elayisi yomhlaba;
- 100 g ye sipinashi;
- 170 g yeepasisi ezintsha okanye ezinqabileyo;
- 15 g ye-basil yomhlaba;
- umnyama omnyama.
Isithintelo sisuswe kwi-lemon kwaye igongwe ngeemingxube ezincinane. Ijusi ephuma kwi-pulp ukuze udibanise kwaye udibanise nemifuno yemifuno eshushu ngomlilo. Ngokwahlukileyo, kwi-pan edibeneyo yokupanda, ioli yomnquma efudumeleyo, yongeza kuyo i-onion etyunyiweyo, imifino ye-thyme, i-basil kunye negalikhi. Fry, uvuselela kancane, imizuzu 2-3. Iipinashi zinqumle kunye kunye ne-pre-peas ezingenasiphelo zifaka umhluzi, uze uthele enye irayisi eyomileyo kunye nefry. Yizisa i-risotto kwindawo yokubilisa, uze upheke enye imizuzu engama-30.
2. I-kinoa ngeqanda elibiweyo
I-Croup kinoa namhlanje ithathwa njengezinto ezidumileyo ezidumiweyo, ngenxa yemveliso enkulu yamaprotheni, i-vitamin E kunye ne-fiber.
Izithako:
- Iipunipoli ezi-2 ioli;
- I-clove eqoshiwe yegalikhi;
- 2 amaqabunga amakhulu eklabishi;
- 200 yefilimu;
- 2 amaqanda - nganye iqanda elinye;
- 1 shallots;
- 350 ml yamanzi;
- umnyama omnyama;
- ityuwa elwandle.
Hlanganisa ukuxuba ukususa i-debris phantsi komlambo wamanzi abandayo,. Beka emlilweni oqinileyo uze ulethe ifilimu ekubiliseni, uze upheke ngaphantsi kwesimbobo esivaliweyo, kude kube yilapho yonke i-liquid ifakwe kwi-grains. Isixa esipheleleyo se-porridge sanele okwenziwa kweenkonzo ezimbini. Lubricate i-pan yocingo, yongeza i-garlic, i-shallots eqoshiwe kunye neklabishi ekhishwe. Iityuwa, i-pepper, yongeza i-kinoa ne-fry, ivuselela rhoqo, imizuzu emi-3-5. Sasaza i-rump kumacwecwe uze udibanise nganye ngeamaqanda othosiweyo.
3. Isobho sepatato elinobomvu obomvu
Isitya esinomdla, kodwa esityebileyo siya kunceda ukutshintsha i-jalapeno pepper ukubhema emlilweni ovulekileyo.
Izithako:
- 1 enkulu i-anyanisi ebomvu, uthathe iisondo;
- Iipunipoli ezi-2 yeoli;
- umquba owomileyo;
- Iipunipoli ezi-2 cilantro eluhlaza;
- 2 g yamuminini;
- 1 uphephe epilisi, uthathe iinqunci zesiqingatha;
- 2 iizambane ezinkulu;
- 1.5 ilitha yemifuno yemifuno;
- ityuwa elwandle.
Ngamafutha eengqolowa, i-anyanisi ye-anyanisi, imifino kunye nepipper. Cima iitatayi zibe ziinqununu uze ufefe ityuwa, i-garlic powder. Gweba iifri kunye namazambane epanini, yongeza i-liquid kwaye upheke ubushushu obude imizuzu engama-30.
4. Isiselo esiqabulayo kunye ne-watermelon kunye ne-mint
Kule ncwadi kukho icandelo elipheleleyo elizinikezele kwiziphuzo zasehlobo, kungekhona inobungozi. I-recipe eyaziwayo kakhulu iquka i-pulp yamanzi enkcubeko ye-melon.
Izithako:
- 500 g we-pulp yevangeloni ngaphandle kwe-peel;
- iqhekeza eliqhekekileyo;
- amaqabunga amhlophe;
- 200 ml yamanzi amaminerari;
- Iipunipoli ezi-2 ushukela.
I-watermelon ye-pulp nge-ice kunye ne-whisk kwi-blender kude kube lula. Hlanganisa umxube ngamanzi abandayo, uthele phezu kweziglasi uze uyihlobise ngamagqabi e-mint, uhluthwe ezintendeni.
5. Iindwangu zogqabha
Amanzi apheka apheki kuphela ngamanzi abilayo, kodwa aphekwe. Le ndlela ikuvumela ukuba ulondoloze onke amavithamini kunye nezondlo.
Izithako:
- 350 yengqolowa yomgubo;
- 300 ml wamanzi afudumeleyo;
- 60 g ibhotela;
- 1 tbsp. umlingo ogqityiweyo;
- 1 i-anyanisi enkulu, uthathe iisondo;
- 400 g yama-mushroom amaShiitake;
- 150 amagremu eklabishi eqoshiwe;
- 150 g yeenqathe ezinqunywe;
- 5 g wepilisi emhlophe;
- 2 tsp. ioli ye sesame;
- Iipunifo ezi-3 iwayini elimhlophe;
- Iipunipoli ezi-2 i-soy sauce;
- 1 tsp ushukela ogqithisiweyo;
- ityuwa ukula.
Isiqingatha seyure ngaphambi kokuba uqale ukuthambisa imodeli, kufuneka ulungiselele inhlama kuyo, uxube umgubo ngamanzi afudumele kunye neoli yeesame kunye nokuxolela izandla nge-plastiki. Isikhumba sigubungela ithawula kwaye ufake efudumele.
Ukuze uqale ukwenza ukuzaliswa, kufuneka usike ama-mushroom uze uzifake kwi-bhotela uze ukhulule umbane. Yongeza i-ginger, u-anyanisi, iklabishi kunye neekroti, ixesha lonyaka ngetyuwa kunye nepilisi emhlophe. Yenza iwayini ngokudibanisa, udibanise kakuhle kwaye ususe ekushiseni emva kwemizuzu emi-2.
Yinqumle inhlama ibe yindidi ngeglasi, uyiqulunqe ngaphambi kwepini. Kuzo zonke izangqa zibeka ukuzaliswa, ize zapripnut iminwe yakhe. Ukugqitywa kweendwangu kupheliswe kwi-grate phezu kwepeni, apho amanzi abilayo. Ukulahla kwembini kuya kulungela kwiminithi engama-20.
6. I-Granola ene-maple isiraphu
I-Granola ilungiselelwe ukusuka kwi-muesli okanye i-oats i-flakes enee-additives. Njengomthetho, indima yabo idlaliswa ngamajikijolo okanye izithelo ezomileyo. Umdlali we-actress ucebisa ukuba awancedise nge-maple isiraphu kunye neoli yemifuno.
Izithako:
- 350 g ye-oat flakes okanye i-cereal "i-7 okusanhlamvu";
- 300 ml yamanzi abilayo;
- 100 ml yesirapu ye-maple;
- 100 g yamakhiwane omisiwe;
- ityuwa.
Phala i-oatmeal ngamanzi uze udibanise, ushiye imizuzu eyi-10. Ityuwa ukunambitha, yongeza amakhiwane omisiwe, utyiweyo kunye nesiraphu. Hlanganisa kwaye usasaze kwiiplate zokukhonza.
7. Iibhola zezilwanyana zaseTurkey
Iimpawu zezilwanyana ezivela kwintambo yeentaka ayikho i-caloric, njengesitya esifanayo kwenkomo yenkomo okanye inyama yengulube.
Izithako:
- 500 g turkey;
- 1 encinci i-anyanisi ebomvu, uthathe iisondo;
- 800 g yamatamatisi avuthiweyo;
- Iipunifo ezi-3 ioli yelanga ilanga;
- powder;
- amagqabi e-basil, thyme, rosemary;
- ityuwa elwandle.
Utamatisi wahluthwa, ngaphambili wawuthatyathwa ngamanzi abilayo. Gweba i-pulp uze ubilise imizuzu engama-7-10, wenze i-tomato sauce ngaphandle kwayo. I-fillet iyatshelwa kwi-grinder ye-inyama kunye ne-herbs eqoshiwe kunye no-anyanisi. Hlanganisa ukugxila ngeoli, ityuwa kunye neebhola ezincinci ukusuka kuyo. I-meatballs zifakwa kwi-tomato sauce kwaye zibeke umlilo ophantsi. Ukupheka ubushushu obuncinane kwiminithi engama-40.
8. I-Cocktail- "umakhi womzimba"
Ukuzama ukunika inzuzo eninzi kwiiprotheyini zeefenethi zokwakha isistim somzimba, unokongeza imifuno neziqhamo kubo.
Izithako:
- 1 ukusetyenziswa kweprotheni ye whey;
- 1 ukukhonza nge-vitamin supplement;
- 300 ml ubisi lwe-almondi kunye okanye ngaphandle kokuvumba;
- 100 ml ye-apple puree;
- 100 g ye-pulp yebhanana.
Hlanganisa zonke izithako kwi-blender ye-high-power blender kwaye uphuze imizuzu emi-5 emva kokuzikhandla okukhulu.
9. I-Pasta ene-tuna kunye neminqumo
I-Macaroni ayinakupheka kuphela ama-Italiya: amaMerika, ngokutsho kukaGwyneth, angakwazi ukuncintisana nabo ngokukhawuleza.
Izithako:
- 250 g ye-pasta yaluphi uhlobo lwekolweni yengqolowa;
- 50 ml yeoli yeoli;
- Ama-50 g e-capers ahlamba kwaye aomile;
- 8 iigrave zegalikhi, uthathe iinqununu ezincinci;
- I-1 inokuthi ityhunti enqiniweyo;
- 100 g yeolive ekhonjiweyo;
- ijusi ye-1 lemon;
- 5 g wepelepele ebomvu;
- ityuwa.
I-Pasta ipheka imizuzu engama-7-8 kumanzi abilayo anetyu. Kwipuphu yecala elinomsila, ukutshisa ioli, ucoce i-capers kunye negalikhi kuyo. Hlanganisa i-fry nefayili yefayuni, hanya ngeforki, pepper. Beka i-pasta kwiiplate, phezulu kwe-sauce yeentlanzi, uyihlobise ngeminquma kwaye ufefe ngejusi yemvelo.
Isilumkiso se-Mexican esilumkileyo yolutsha
I-Paltrow ngethuba lokuya kwisiqithi saseMexico siye safunda iresiphi eyimfihlo yesiselo esilungisa ithintelo yesikhumba kwaye sinceda imitha ebomvu.
Izithako:
- 200 ml yogurt ephantsi kweoli;
- 1 tsp iicitamin E;
- 2 tsp. cilantro;
- ijusi.
I-yogurt igxile kwi-blender, kukho kwakhona imifuno, uthele ioli kunye nejusi. Ukubetha ngesivinini esiphakathi kwemizuzu engama-2-3.