Ukudla kokudla. Ukupheka nsuku zonke: izitsha ezincane zekhalori

Iningi lalabo, ngenxa yokusebenza kanzima, bafeze impumelelo ekulahlekelweni kwesisindo futhi babuyisela ukukhangisa kwabo kanye nokuvumelana kwabo, bacabanga ngombuzo wokulondoloza umphumela owenziwe. Akuyona imfihlo ukuthi ukugcina isisindo kungcono kakhulu kusiza ukudla okunempilo nokudla.

Namuhla, ukunakwa kwethu kuzogxila ekuphekeni okuphansi kwekhalori nsuku zonke. Uzokwazi ukuqinisekisa ukuthi ungahlala umumo ngaphandle kokwenqaba ukujabulela ukudla okumnandi. Ungaqiniseka ukuthi ukudla okudliwayo kuzokujabulisa umndeni wakho. Izinhlobonhlobo zokupheka zikuvumela ukuba ungachithi isikhathi ekuqoqweni okusemandleni kwamamenyu. Ukulungiselela izitsha eziningi akuthathi isikhathi esiningi futhi akudingi ukuthi ube namakhono akhethekile. Into eyinhloko - khumbula njalo ukuthi ukudla okuwusizo futhi okuphekwe kahle kuyisibopho hhayi nje kokuvumelana, kodwa nempilo.

Ukupheka nsuku zonke: ukudla ukudla kwasekuseni

Isiqinisekiso sosuku oluhle, njengomthetho, yisidlo sasekuseni esinempilo. Ngokusho kochwepheshe, ukudla kwasekuseni kufanele kufaka phakathi ama-carbohydrate amancane. Banikeza umzimba womuntu amandla ngamandla isikhathi eside.

I-porridge ye-oat yosuku olulungile

Ukulungisa lesi sidlo esibaluleke kakhulu esizodinga:

• Ama-oat flakes - 50 g;
• Ubisi - indebe 2/3;
• Amanzi - indebe ye-2/3;
• I-yogurt ephansi-izipuni ezimbili;
• Uju - 1 isipuni esisodwa;
• Usawoti.

Okokuqala udinga ukuxuba amanzi nobisi. Yenza lokhu epanini. Bese ufaka ucezu oluncane kasawoti kanye nama-oat flakes. I-porridge ihanjiswa emathunjini futhi ishiywe ukuze imise imizuzu engu-10-20. Phakamisa ngezikhathi ezithile. Qaphela ukuthi ama-flakes amakhulu nezinamafutha aphekiwe isikhathi eside kunama-flakes amancane, kodwa athile kakhulu e-fiber. I-porridge ihlelwe ngamacwecwe futhi inikwe uju ne-yogurt.

I-oatmeal porridge ihlanganisa ngokugcwele ubhanana, noma yikuphi amajikijolo nama-apula. Bangakwazi ukungezwa njalo esitsheni uma befisa.

Ukuvelela i-omelette yesiGreki

Uma usebenzisa zokupheka zethu nsuku zonke, ukudla kokudla kuyoba yingxenye ebalulekile yokuphila kwakho. Uma udle ukudla kwasekuseni lokhu kuyisitsha esingabizi kakhulu amaqanda, uzohlinzeka umzimba wakho hhayi nje nge-carbohydrates kancane namaprotheni, kodwa futhi ngamavithamini abalulekile kanye namagciwane. Ukupheka, sidinga:

• Amaqanda enkukhu - ama-2 ama-pcs;
• Utamatisi amancane, omisiwe elangeni - ama-2 ama-pcs.;
• Amafutha omnqumo - 1 ithisipuni;
• I-feta ye-feta noma i-brynza - 25 g;
• Ucezu lwesinkwa sokusanhlamvu.

Ephasini lokuthosa, ukushisa isipuni samafutha omnqumo. Amaqanda kunoma yisiphi isitsha ashaya i-whisk. Ushizi kufanele uthathe ama-cubes, utamatisi - ngezicucu ezincane. Hamba amaqanda endaweni epanini lokuthosa, uphakamise imiphetho kancane. Fry i-omelet kuze kube yilapho maphakathi usukulungele. Ingxenye yesigamu esiphelile ibeke ushizi notamatisi. Ingxenye yesibili ikhava ukugcwaliswa. Beka i-omelet enqoleni. Khonza ngenxenye yesinkwa.

Zonke izondlo ezitholakala ngezwi elilodwa zithi abantu banesisindo esiningi, akufanele bahlale ekudleni okuqinile. Kufanele nje ushintshe ekudleni kokudla. Ukupheka nsuku zonke, okunikezwa nguwe, kuzokusiza ngalokhu. Ukudla okunjalo kufanele kube indlela yokuphila komuntu. Kulesi simo, lesi sibalo ngeke sibhekane nokushintshashintsha kwesisindo esiqhubekayo, izinhlelo zokushaya inhliziyo nezomzimba nazo zizohlala ziphilile. Siyaqhubeka sijwayele imenyu ephansi yekhalori. Kuyaphawuleka ukuthi kungaba kokubili okuhlukahlukene futhi okuhlwabusayo kakhulu.

Yini ukupheka kwasemini?

Izakhamuzi zincoma ukuthi zishintsha ekudleni okunempilo ngosuku lokuvala. Kulesi simo, uzoba nesikhathi esanele sokutadisha izindlela zokupheka usuku ngalunye bese ubenezela.

Vareniki enobuqili nge-cottage shizi

Ukuze silungise i-vareniki enobuhle, sidinga izithako ezilandelayo:

• I-low-fat cottage cheese - 250 g;
• Iqanda elilodwa;
• Izipuni ezimbili zefulawa;
• I-yogurt ephansi-calori;
• Imifino yedill kanye ne-parsley.

I-cottage cheese ephansi-fat kufanele ixubane neqanda elimhlophe, ufulawa kanye nedill eqoshiwe kanye neparsley. Ngendwangu yokusika, efafazwe ufulawa, ubeke umphumela obuningi bese uphuma i-flagella. Ngamunye wabo ububanzi kumele abe ngu-2 cm. Sika izinqwaba zibe yizicucu 4 cm ubude. Thelela amanzi esiqukeni bese ulethe emathunjini. Abapheka abavinivini baphuphuka imizuzu emihlanu. Zithathele ngemuva kokuthi zivele. Ungakhonza isitsha nge yoghurt yemvelo.

Isobho elikhanyayo nelayisi nekholifulawa

Siyaqhubeka nokuqonda ukudla okunomsoco. Ukupheka nsuku zonke kuhlinzekela ukulungiselela izitsha ezishisayo. Le isobho eliphansi eliphansi lizodinga:

• Ukholifulawa - 100 g we-inflorescences;
• Irayisi elimhlophe - isipuni esisodwa;
• Amazambane - izingcezu ezimbili;
• I-anyanisi - ½ ama-pcs;
• Izaqathe;
• Imifino yedill kanye ne-parsley.

Bilisa ilayisi ngamanzi abilayo imizuzu engu-15. Engeza amazambane aqoshiwe, anyanisi oqoshiwe kanye izaqathe ezigayiwe ku-grater enkulu. Manje esobho kufanele wengezwe ama-inflorescences amancane ekholifulawa. Bese ushiya ukupheka isidlo eminye imizuzu emihlanu. Ukukhonza isobho kunconywa ngemifino eqoshiwe edayisi ne-parsley.

I-fish cutlet igwetshiwe

Ukupheka okuphansi kwekhalori ezitholakala ngezithombe kungatholakala namuhla kumamagazini amaningi azinikele ekuphekeni, kanye nakuzo zonke izinhlobo zezindawo. Ukuze ulungise isidlo esilandelayo, udinga le mikhiqizo:

• Izibopho zezinhlanzi - 0.5 kg;
• Amabhisikidi achotshoziwe - 3 tbsp. Amapuni;
• Ubisi noma amanzi - 125 ml;
• Ama-anyanisi - ½ ama-pcs.;
• I-egg - ucezu olu-1;
• I-Nutmeg.

Izinhlanzi zezinhlanzi nama-anyanisi boma phezu kwe-blender noma badlule i-grinder yenyama. Engeza ubisi noma ingxube yamanzi, iqanda ne-nutmeg eqoshiwe. I-pepper usawoti ingeza ukunambitha.

Izinto ezimbiwe kahle. Izandla ezimanzi ngamanzi abandayo bese wenza ama-cutlets oblong. Ungacima isidlo esitsheni se-steamer noma epanini lokuthosa emanzini amancane. Isikhathi sokupheka sinemizuzu engu-15.

Siyaqhubeka sicabangela izitsha zokudla ezidumile. Ukupheka nsuku zonke ngesithombe, esifanele isidlo esinempilo, kuzosiza abesimamekazi ukuba bagcwalise incwadi yabo yokupheka.

Isiphuzo sase-Oriental kusuka kuma-noodle

Ukuze silungise lesi sidlo esimnandi sizodinga:

• Ama-noodle welayisi - 200 g;
• Utamatisi we-Cherry - ama-12 ama-pcs .;
• I-sauce yezinhlanzi - isipuni esingu-1;
• Ijusi lenye iqhwa;
• Ishukela - 1 ithisipuni;
• I-pepper ye-Chili - 1 pc.;
• I-Grapefruit - izingcezu ezimbili;
• Ikhukhamba - ½ ama-pcs;
• Izaqathe - izingcezu ezimbili;
• Izimpaphe anyanisi oluhlaza - izicucu ezintathu;
• Izinhlanzi - 400 g;
• Imifino ye-cilantro ne-mint - 2 tbsp. Amapuni.

Bilisa ama-noodle ngamanzi amaningi amaminithi angu-7-10. Hlanganisa ngaphansi kwamanzi asebenzayo abandayo. Beka ama-noodle epulangwe. Engeza utamatisi, i-fish sauce, ushukela, i-lime juice. Manje ungaqala isilili. Sika isiqu semifino bese uhlanza imbewu. Sika le pepper zibe cubes bese wengeza engxenyeni. Faka ikhasi le-grapefruit bese ufaka i-pulp kwisaladi. Izinqathe ziba yiziqephu, neminwe ye-anyanisi eluhlaza - izindandatho ezincane. Ekugcineni, sengeza ama-prawns, i-mint eqoshiwe kanye ne-cilantro. Hlanganisa ngokuphelele zonke izithako bese uyisebenzela etafuleni.

Le-appetizer izojabulisa umndeni wakho futhi ihambisane nokudla kwakho. Ukupheka nsuku zonke akumelwe kube lula kakhulu futhi kumnandi.

Isobho lokudla

Ukupheka isobho esimnandi, sidinga izithako ezilandelayo:

• Amafutha omnqumo - izipuni ezintathu;
• Anyanisi - amakhanda amabili;
• I-Curry powder - amathisipuni amabili;
• Apple - 1 piece;
• Ijusi le-lime;
• I-garlic - ama-clove amathathu;
• Umsuka omncane we-ginger;
• Amazambane ama-sweet - 800 g;
• Umhluzi wemifino - 1.5 amalitha;
• Amalenti aphuzi - 100 g;
• Ubisi - 300 ml;
• Coriander.

Isobho, okuphekiwe kule mikhiqizo, lisetshenziselwa umthombo wamaprotheni, i-fibre nama-antioxidants, ngisho nokudla kwemifino. Ake siqhubeke sicabangela ukudla okunomsoco. Izindlela zokupheka ezingcono kakhulu zizosiza ukuhlukanisa imenyu ehehayo.

Esikhathini somhluzi wezitshalo ophekwe ngaphambilini sifaka amazambane ama-diced kanye nama-lens. Pheka cishe imizuzu engu-20. Engeza i-apula eluhlaza uthathe iziqephu ezincane. Siphalazela ngobisi lomhluzi. Phinda ulethe isobho kumathumba. Ngalesi sikhathi ngamafutha omnqumo kuze kube yi-golden crust anyanisi anyanisi. Engeza i-garlic kuyo. Sidonsa impande yelinki kwi-grater encane bese uyifaka kusobho kanye ne-roast. Ekugcineni, i-juice eyodwa i-lime yengezwe esitsheni. Isobho liyanconywa ukuba lihlanganiswe nesandla se-blender. Sisebenzela isidlo nge-coriander eqoshiwe.

Isidlo sakusihlwa

Ukudla ukudla (zokupheka nsuku zonke esizicabangela manje), kwakulungile, kufanele zihambisane nezincomo zochwepheshe. Ukuze uthole isidlo sekhalori esincane kakhulu, imifino, izinkukhu ezincane ezinamafutha nezinhlanzi zilungile.

I-Sea bass kuhhavini

Ngesikhathi sokudla kokuhlwa kusihlwa futhi ujabule umndeni wakho, kufanele ulungise ama-sea bass nge-fennel. Lesi sidlo esimnandi sicebile amaprotheni, i-vitamin C, insimbi.

Ukulungiselela uzodinga:

• Ama-sea bass - angaba ngu-300 g;
• Imbewu ye-Fennel - ithisipuni 1;
• Imbewu ye-cumin - ithisipuni 1;
• Imbewu yesinaphi - 1 ithisipuni;
• I-Turmeric - isigamu sesipuni;
• Fennel - inhloko eyodwa;
• I-Lemon - ucezu olu-1;
• Amafutha omnqumo;
• I-coriander eluhlaza.

I-perch izobhaka kuhhavini ku-220 ° C. I-Chili kumele inqunywe ngama-cubes amancane. Hlanganisa nge-caraway, fennel, turmeric nesardard. Ucezu oluncane lwesilwane kufanele lubiliswe ngamafutha omnqumo. Sigqoka 1/3 yenhlanganisela yezinongo. Ngezinongo ezisele, gubungula inhlanzi bese uyisakaze emhlobheni. Phezulu kwe-perch kufanele ufake i-lemon, enqanyuliwe. Vula inhlanzi ibe yi-foil bese uphawula emaphethelweni. Sifaka i-billet kwi-baking sheet. Isikhathi sokubhaka esiphelele sinemizuzu engu-15. Sisebenzela izinhlanzi nge-coriander eluhlaza.

Njengoba ubona, ukudla kokudla nsuku zonke akuyona inkinga. Ukulungiselela izitsha okumnandi akuthathi isikhathi esiningi, kodwa maduzane kuzothela izithelo.