Ndiyabulela ubuchule bokupheka, kukho iindlela ezahlukeneyo zokupheka zokutya ezilula kunye nezithengekayo. Ukusuka kwimveliso eluncedo unako ukulungiselela iisobho, izitya zangasese, ukutya okutyiwayo, i-salads kunye nokutya. Into eyona nto kukusebenzisa iindlela ezintle zokupheka.
Ukupheka kwezitya zokutya
Abantu abadala abadala bafundisa abantwana babo ukuba izitya zokuqala ziphilile kwaye le ngcamango iqinisekiswa. Ukukhanya, isobho lokutya okufudumalayo kukukhuthaza ukugaya, njengoko iindonga zesisu zifudumala kwaye ukuveliswa kwejusi yesisu kuyavuselelwa. Izitya zokuqala zigcina isalathisi yamanzi etyuwa, ngokukhawuleza kwaye ngokukhawuleza zixhamle emzimbeni. Ukupheka yindlela evumelekileyo yokupheka ngokutya, njengoko igcina inani elona likhulu lezondlo.
I-recipe ye-Vegetable soup-dietary recipe
Imifuno iluhlu lweemveliso ezixhamla kakhulu zomzimba kunye nokunciphisa umzimba, kuba ziqukethe iivithamini, izityela, i-fibre nezinye izinto ezibalulekileyo. Izondlo zincoma ukuba zifake ifomu elitsha, kodwa emva kokuba imifuno yokunyusa i-heat treatment isasebenza. Ukupheka kweetya kufuneka kuphephe ukusetyenziswa kweetatate, apho isitashi esininzi singonakalisa khona.
Izithako:
- i-anyanisi - 6;
- iitamatati - ii-6.
- iklabishi - 0,5 g;
- iipilisi - iziqwenga ezi-3;
- amaqabunga esiliva esidliwayo esinamagatsha anamanzi - isanti;
- iparsley kunye neziqholo.
Ukulungiselela
- Utamatisi udidizela emibini imizuzwana ngamanzi abilayo ukuze ululawule ngokulula, kwaye usike kwisikhubhu esincinci. I-peel i-anyanisi eqoshiwe, njengamatamatisi, kwaye usike iklabishi. I-Pepper, i-peel, kwaye uthathe iinqununu. Isiqhamo sokuhlwayela.
- Ukwenza isobho semifuno yokutya, uthele zonke izithako ngamanzi uze ufake umlilo. Xa iibilisi zamanzi, pheka imizuzu eyi-10. ngomlilo omncinci.
- Ekupheleni kwexesha, nciphisa umlilo kumncinci kwaye upheke phantsi kwesiqhekeza kwenye enye imizuzu eyi-10-15. Ekupheleni kokupheka, yongeza ityuwa kunye nepilisi. Beka imifino, ubilise imizuzu eyi-1.5 uze usebenze emva kwemizuzu eyi-10. ukugxininisa.
Isondlo sesonka se-pea
Imifuno imveliso ewusizo, kuba zizityebi kwiprotheyini yemifuno ewusizo. Iifama ziqukethe iivithamini, amaminerali kunye nama-amino acids. Kubonakala ukuba kunciphisa umngcipheko wokukhuluphala nokukhulelwa kwegazi, kubalulekile kwimisebenzi yengqondo kunye nenkqubo yesantya. Kukho izitya zokutya ezilula kunye nokusetyenziswa kwee-peas, ngokubonga ukuba yiyiphi imiphunga enomnandi nephunga.
Izithako:
- ingcambu ye-celery - 220 g;
- iinqathi - ii-4 ii-pcs.;
- iigrafu - 1 into;
- i-anyanisi - i-1 piece;
- ioli - 5 g;
- iziqholo.
Ukulungiselela
- Ebusuku, uthele iipezi ngamanzi ukuze ivule kwaye kubalulekile ukugonya okungcono.
- I-Peel isilimo esidliwayo esinamagatsha anamanzi kunye neekroti ezimbini, uthathe i-cube uze uzigcwalise ngamanzi alitha amahlanu. Pheka umhluzi kude kube yenziwe.
- Yongeza i-peas elungiselelwe kuyo kwaye ubilise kude kube lula.
- Yenza iinqwelo eziseleyo kunye ne-anyanisi uze uziqheke. Beka imifuno kwi-tray yokubhaka, u-oyile uze ubathumele e-oven, uphelelwe kwii-degrees ezingama-180, imizuzu eyi-10.
- Kwisobho imifuno kufuneka ithunyelwe kungekudala ngaphambi kokuphela kokupheka. Ekugqibeleni, ityuwa kunye nepepper.
Izitya zokutya kwi inkukhu
Inyama yenkukhu ithathwa njengento ephambili yeprotheni eyenziwa ngabantu abafuna ukujamelana neepounds okanye ngaphezulu. Unamanzi amaninzi ancedo, kodwa amanqatha, ngokuchaseneyo, akwanele. Kungcono ukhethe izitya zokutya ezivela kwifuba lenkukhu, elingaphantsi kwekhalori. Ngokuqhelekileyo iinkqubo zeempawu, zizalisa izinto ezinomsebenzi kwaye zinciphisa indlala. Sebenzisa le ntaka kwiidlo ezahlukeneyo, kodwa ungabi nandi.
Inkukhu yeenkukhu - iresiphi yokutya
Abaninikazi abaninzi bahlala becinga ngezinto zokungenisa phantsi, kwaye ngoko amadolo abhekwa njengomxhasi ongcono we-cereal, i-pasta, i-puree esuka kwimifuno njalo njalo. Ukudibanisa ukunambitheka, iindlela zokutya zokupheka ezivela kwimihlobiso yenkukhu zingancediswa ngeenqunu ezininzi, kodwa gcinani engqondweni ukuba kufuneka ukuba zizidlo. Ukupheka kwamanzi kungenziwa ngeendlela ezahlukeneyo, kodwa ngokuphindaphindiweyo bahlaselwa.
Izithako:
- iifayile - 0,5 kg;
- iiprotheyini - 2 ii-pcs.;
- ubisi - 65 ml;
- ibhotela - 35 g;
- ityuwa kunye neziqholo.
Ukulungiselela
- Ezi ndlela zokutya zokupheka ezivela kwinkukhu ehlukileyo kweso sincinci inyama esetyenzisiweyo, esenza i-dish ithenda ne-airy. Ukuze uthole le miphumo, ifayili kufuneka idluliselwe kwi-grinder yenyama kabini.
- Ukugxinwa kufaka ibhotela edibeneyo kwaye udibanise kakuhle, ungeze amaprotheni. Phalala ubisi, yongeza ityuwa kunye nepilisi, kwaye whisk ngokugqibeleleyo kunye ne-blender de i-massage.
- Ubilise amanzi kwaye, usebenzisa iipuni ezimbini, zenze iinkizi uze uzidibanise ngamanzi abilayo. Xa beza, pheka imizuzu emibini, kwaye ke, fumana umsindo. Unokukhonza ngemifuno etyongwe kunye ne-sauce.
I-cutlets yenkukhu - iresiphi yokutya
Intandokazi kunye nesitya esilula, ephekwe kwi-cutlets - inyama, yinto yokutya nje yendabuko yokutya okufanelekileyo ayifanelekanga. Musa ukuphelelwa lithemba, kuba kukho iikhosi zesibini zokutya ezilungiselelwe isibini, kwi-multivariate kunye ne-oven. Iinqununu zingenziwa ngee-additives ezahlukileyo, umzekelo, kunye nemifuno, eya kubabangela ukuba baninzi.
Izithako:
- i-1 kg;
- i-anyanisi - iingcezu ezine;
- amaqanda - ii-2;
- ii-oat flakes - 200 g;
- i-anyanisi eluhlaza - amabini amabini;
- ioli, ityuwa kunye nepepper.
Ukulungiselela
- I-anyanisi ekhethiweyo, thumela kwi-grinder yenyama, uze udibanise kunye nenyama egqithisiweyo, udibanise ityuwa, i-pepper kunye namaqanda.
- Kanye kunye nesonka somdabu emhlabathini, kufakwa iiflegi, ezivunyelwe ngesondlo sokutya. Uhlala ubeka u-anyanisi ohlaza, oya kunika isitya esinesidlo.
- Beka i-cutlets kwifomu yokugcoba uze uwapheke kwi-boiler kabini ihafu yeyure.
Ukupheka kweesaladi zokutya
Isisombululo esikhulu sokutya okulula kunye kunye ne-snack yi-salads. Kucacile ukuba i-mayonnaise nezinye iingubo ezinqamlekileyo zivunyiweyo, kodwa akuyikwesa, kuba kukho ezininzi zokupheka zokutya ezikhethiweyo ezahlukeneyo. Kuvumelekile ukusebenzisa imifuno, iziqhamo, inyama yeenkukhu, i-fat fat-cheese, inyama yenkomo kunye ne-veal, intlanzi, imifuno kunye nezilwanyana zasemanzini. Amaninzi amaninzi e-Salads ayingozi kumfanekiso, kodwa ukuba ubeka endaweni yeemveliso ezinqatshelwe ngokufanelekileyo, uya kufumana ngokufanayo, kodwa izitya zokutya ezilahlekileyo.
I-Olivier Dietary Recipe
Abaninzi abakwazi ukucinga ityeyibhile yokutya ngaphandle kwe-Salavier eyaziwayo kwaye ebiza. Ngokwesiko kuphekwe ngamazambane, i-sausage kunye ne-mayonnaise, kwaye ezi mveliso ziyiintshaba eziphambili zeso slim. Abafaki besi sidizi akufanele baphelelwe ithemba, kuba kukho isaladi yokutya e- Olivier, eyokujonga ukutshintsha ibe yinto engaphambili.
Izithako:
- izibophelelo - 170 g;
- amaqanda - ii-2;
- iifolo - 150 g;
- iinqununu eziyi-0,5;
- izaqathe - i-1 piece;
- ukhukhamba ocoliweyo - 2 ii-pcs.;
- Ikhukhamba elitsha - i-0.5,5 pcs;
- i-curd elula - 2 tbsp. iipuni;
- i-dill, i-soy sauce kunye netyuwa.
Ukulungiselela
- Inyoni, iinqathe kunye namaqanda, ubilise, udibanise kwaye uthathe iikhabhi. Yongeza i-peas kubo.
- Sika iintlobo ezimbini zamakhukhamba kunye ne-anyanisi ehlutshiwe. Ukuhlamba i-Dill kunye nokucoca.
- Ukulungiselela ukugqoka, xuba i-curd kwi-blender, i-pinch yetyuwa kunye namaconsi ambalwa omsila we-soy. Kuhlala kuphela ukudibanisa zonke izithako kwaye ushiye isaladi kwifriji ukufaka.
Kesari Umvuzo - iresiphi yokutya
Uludwe lweemali ezidumileyo ziquka uKhesari, olungiselelwe ngokweendlela ezahlukeneyo zokupheka, usebenzisa izithako ezininzi kunye nokugqoka. Ekhaya, i-mayonnaise ifakwe rhoqo, engenakudliwa ngexesha lokutya. Iindlela zokupheka kwezilwanyana zokulahlekelwa kwesisindo ziquka inqaku elisebenzayo le-Salad eyaziwayo, eyokupheka kwimizuzu embalwa.
Izithako:
- I-kekichi ye-Peking - 300 g;
- iitato - iziqwenga ezi-3;
- I-cheese kanzima i-20% ifuthe - 75 g;
- iifayili - 150 g;
- bill-bun;
- ukhilimu omuncu 15% umxholo we-fat - 2 tbsp. iipuni;
- isardadi - 1 ithisipuni;
- ityuwa, iipilisi kunye neencroutons ezizenzela.
Ukulungiselela
- Gcoba iklabishi, yome uze uphuze amaqabunga ngezandla zakho. Mash utamatisi zibe ziincinci ezincinci. Ngendlela efanayo, gaya kunye noshizi.
- Iibhokhwe eziphekiweyo kude kube yilungele ukugawula, kwaye usike imifino. Hlanganisa zonke izithako kwisitya se saladi.
- Ukuhambisa izithako eziseleyo ze-sauce. Beka ukugqoka kwi-saladi kwaye usebenze kunye neentlanzi.
Ukupheka kweesidlo kwi-cottage cheese
Imveliso yobisi yobisi ifakwe kuluhlu lweempahla ezivumelekileyo zokutya, kodwa zifuna kuphela ukujonga umxholo wazo weoli. I-fat-fat cottage cheese ayikhuthazwa kwaye kungcono ukukhetha okukhethwa kukho kwi-1 kuya kwi-5%. Le mveliso ngumthombo obalulekileyo weprotheni kunye ne-calcium, kwaye ngenxa yokusilela kwimiqathango yokugqibela, kukho iingxaki kwinkqubo yokutya. I-cottage cheese iphucula iinkqubo zesisombululo. Izitya ezidliwayo zokutya zivumela ukuxuba i-cottage ushizi ngezithako ezahlukahlukeneyo ezimnandi, umzekelo, amajikijolo, iziqhamo, ujusi njalonjalo.
Iidlo zesonka ezisuka kwi-cottage cheese - iresiphi
Isidlo sakusasa siyisidlo esibalulekileyo kwaye kuye kubakho abenzi beeshizi ezifanelekileyo, kodwa kubalulekile ukuzilungiselela ngokuchanekileyo, ngoko kubalulekile ukungafuni ukunqanda. Iindlela zokupheka zetyenzana ziquka ukusetyenziswa kweebhaka okanye ukuqhutshwa kwe-steam. Ukuze ungagqithiseli isisu, kucetyiswa ukuba ungabandakanyi imango okanye umgubo kwisitya. I-recipe yeefake zeeshizi ezondla ivumela ukusetyenziswa kweevenkile, ama-apricot ezomileyo kunye neziqhamo. Njengengongezo, unokwenza i-yogurt okanye i-sauce ye-berry.
Izithako:
- i-cottage cheese - 300 g;
- iqanda - 1 iqhekeza;
- ushukela - 35 g;
- ioli - 5 g;
- vanillin kunye netyuwa.
Ukulungiselela
- Amaqanda atyathwa ngoshukela, ityuwa kunye ne-vanilla, kwaye wongeza i-cottage cheese. Hlanganisa kude kube ngokufanayo.
- Kwiphepha lokubhaka, ugcobe ngebhotela, ubeke i-syrniki.
- Pheka ngexesha lokushisa kwama-180 degrees 25 imizuzu.
I-Recipe yokutya i-cottage cheese casserole
Isitya esilungele isidlo sakusasa kunye nesidlo sisinhla. Ukuba ukhetha iresiphi efanelekileyo kwaye ufike ngenkonzo yokuqala, oko kuya kuba yikomidere efanelekileyo kwaye iluncedo nakubhiyozo. Ezi zitya zokutya ezivela kwi-cottage cheese ukulahlekelwa isisindo zivumela ukusetyenziswa kwezidibanisi ezahlukeneyo, umzekelo, i-sinamon, i-nutmeg, i-cocoa, i-berries, izithelo kunye njalo. I-Casserole inokupheka zombini kwi-ovini nakwi-steamer / multivark.
Izithako:
- i-cottage cheese - 200 g;
- iqanda - 1 iqhekeza;
- ushukela / ubusi - 25-50 g;
- amajikijolo amaxesha - 100 g;
- ityuwa kunye neziqholo.
Ukulungiselela
- Hlanganisa amaqanda, ityuwa kunye noshukela ngokugqibeleleyo. Ukuba ufuna, yongeza iziqholo.
- I-Cottage ushizi ibhokhwe, kwaye ke, yongeza kwixube elungisiweyo leqanda.
- Kwiphepha lokubhaka, ugcoba ngebhotela, faka isigamu se-curd mass. Beka amajikijolo kwaye uwagubungele ngenxalenye yesibini yomxube.
- Pheka ehovini kwi-degrees ezingama-180 imizuzu engama-30.