Ukutya isidlo kubalulekile, nangona akufanele kukhululeke kunye ne-caloric. Ukususela kwiisantike kunye nebhekoni, amazambane ezisiweyo kunye nomzimba, i- pelmeni kunye nezinye "uvuyo" kungcono ukunqabela, kodwa intlanzi, umzekelo, i-cod, ebhakawa yimifuno, ayinempilo kuphela, kodwa iyanelisa kakhulu. Le ntlanzi i-fat-fat, kodwa i-phosphorus ne-omega-3 acids, ngoko ke sithenga i-cod size siqhubeke.
Ukuba u kha wuleza
Ukusuka emsebenzini, ngokuqhelekileyo uza ukhathala kangangokuba akukho xesha, akukho mandla okuzonwabisa kunye nokuhlala ixesha elide kwisiqhekeza. Senza ngokucacileyo: lungiselela izikhonkwane zekhowudi: intlanzi, ebhaka ehovini kunye nemifuno, iya kuba ilungele kwisithuba seyure.
Izithako:
- izikhonkwane zekhowudi (ngaphandle kwesikhumba, amathambo, iimbilini) - 4 ii-pcs.;
- iitamatisi ezivuthiweyo zingabonakali - ii-6-8;
- Ioli yeoli yomnqweno eyintombi - 50 ml;
- i-zucchini encinane encinci okanye i-zucchini-1 pc.;
- ityuwa - i-pinch 1;
- basil okanye ezinye izityalo - iifrigi 2-3;
- iphepsi elitsha emhlabathini kwisirya - ukunambitha.
Ukulungiselela
I-recipe yekhodi ebhaka kunye nemifuno ilula. Lubricate ukuma kweoli, ukubeka iitamatisi zicande zibe ziincindi, ufefe ngepilisi, kuzo sibeka intlanzi ihlanjwe kwaye imiswe ngetayiliti yephepha. Solim. Ngaphezulu kwekhodi, sasaza iindidi zucchini (nqunqa kakhulu), yongeza ityuwa uze uyithumele kwi-oven elifudumeleyo kwisiqingatha seyure. Yongeza imifuno kunye nayiphi na i-sauce ekuthandayo.
Ukuba awuyi kukhawuleza
Ukuba kukho ixesha kunye nomnqweno wokupheka into engavamile, ukhetho oluhle kakhulu, umzekelo, ngeCawa lokuhlwa kwasemini - ikhedi, ehlanjwe ngemifuno, ebhaka ehovini.
Izithako:
- iintlanzi ezinqabileyo zityhafile, ngokukhethekileyo, zizonke - 1,5-2 kg;
- iinqwelo ezinkulu ze-orange - 1 pc.;
- i-anyanisi e-anyanisi eluhlaza-2 amaqhosha.;
- iitamatisi ezivuthiweyo, kungabomvu obomvu - 2 pcs.;
- intsha ye-zucchini okanye i-pumpkin yonyaka-70 g;
- ioli engeyiyo i-sunflower engenasiphelo - 40 ml;
- iqhekeza lemon - ΒΌ;
- ityuwa, umgca omhlophe omtsha ophantsi komhlaba - ukunambitha.
Ukulungiselela
Ikhodi edibeneyo, ebhakawa yimifuno, iphekwe kwipilisi. Ukususela kwiphepha elimalunga kabini ngelixa i intlanzi, siyifaka i-substrate, siyifake kwisiqingatha kwaye sibophe imida (kufuneka ibonakale njengesikebhe). Sihlambulula izaqathe, i-zucchini okanye i-pumpkin, anyanisi. Sayeka izibhabhane ezincinci, kunye nokusika utamatisi. Ngamafutha eengqolowa, uphelelwe ngumkhonto okhanyayo, gazinga imifuno ngokukhawuleza ide iphekwe. Sihlambulula kwaye siyidla intlanzi. Kwisisu, sifaka imifuno, sibeka intlanzi kwi-foil, imifuno esele isasazwa ukusuka phezulu. Bhaka malunga nemizuzu engama-40 ngokufudumala okufudumele. Ukukhonza, ukufafaza ngejisi lemon. I-cod ngokuyiyo imifuno, ebhakawa ehovini, iya kuba newayini elimhlophe elomileyo okanye i-bhisikidi kunye nemifuno yemifuno.