Lapho exilonga isifo sikashukela, isiguli kukho konke impilo yaso kufanele silandele imithetho eminingana, eyinhloko yayo ukungondleki okufanele. Yonke imikhiqizo kumele ikhethwe ngokuya nge-glycemic index yayo (GI) kanye nokushisa okuphethwe kahle.
Kuvunyelwe ukubilisa ukudla nomusi, kepha le ndlela isheshe ikhathaze abanesifo sikashukela. Yingakho i-multicooker ifanelwe ukuthandwa ngokwengeziwe. Ngaphezu kwalokho, izindlela zokupheka zesifo sikashukela ziyahlukahluka futhi ukulungiswa kungathathi isikhathi esiningi, kuyilapho umkhiqizo ngamunye ugcina amavithamini namaminerali awusizo.
Ngezansi sizocubungula umqondo we-GI nemikhiqizo evunyelwe yeshukela, izindlela zokupheka, izitsha zenyama nezinhlanzi, kanye nezitsha eziyinkimbinkimbi ezingaphekwa kumpheki ohamba kancane isikhathi esifushane.
Inkomba ye-Glycemic
Inkomba ye-glycemic iyinkomba yedijithali yomphumela wokudla kushukela wegazi, lapho iphansi, iphephe kakhulu isiguli sikashukela. Kuyaphawuleka ukuthi inkomba ayikhuphuki kusuka ekwelashweni okufanele kokushisa.
Kukhona nemikhiqizo yokufakelwa eceleni, ngokwesibonelo, izaqathi, okuyifomu layo elisha ine-GI ye-35 IU, kodwa kubilisiwe wonke ama-85 IU. Ngakho-ke, ingadliwa kuphela eluhlaza. Okuningi kuncike ekuguqukeni kwezitsha, uma izithelo nemifino ezivunyelwe zilethwe esimweni samazambane abunjiwe, inkomba yazo izonyuka, ngenxa yokuqukethwe okuphansi kwefayibha. Isimo siyefana namajusi. Noma zenziwe ngezithelo ezamukelekayo ezinoshukela, zine-GI ephezulu.
Izinkomba ze-GI:
- Kuze kufike kuma-50 PIECES - imikhiqizo ivunyelwe ngaphandle komkhawulo;
- Kufika kuma-70 PIECES - ukudla kuvunyelwe ngezikhathi ezithile futhi ngamanani amancane;
- Ukusuka amayunithi angama-70 nangaphezulu kwenqatshelwe.
Itafula lesifo sikashukela kufanele lifake izithelo, imifino kanye nemikhiqizo yezilwane. Izitsha zokudla kwabanesifo sikashukela zivunyelwe ukupheka kusuka kumifino enjalo ene-GI ephansi nokuqukethwe kwekhalori:
- Iklabishi emhlophe;
- Ikholifulawa;
- Broccoli
- Leek;
- Garlic
- I-pepper emnandi;
- Upelepele oluhlaza okotshani obomvu;
- Imililo
- Amathanga owomile futhi ochotshoziwe ophuzi;
- Amakhowe;
- Isitshalo seqanda
- Utamatisi
- Izaqathi (eluhlaza kuphela).
Kumasaladi namakhekhe, kusetshenziswa izithelo ezilandelayo:
- Apula
- Amapheya
- Strawberry
- Ama-currants abomvu namnyama;
- Ama-raspberries;
- Amawolintshi
- Ama-Tangerines;
- Ulamula
- Ama-Blueberries
- Amabhilikosi
- Amaplamu;
- I-Cherry iplamu;
- I-Persimmon;
- I-Gooseberry;
- I-Nectarine.
Ezikhiqizweni zenyama nezinhlanzi, kufanele ukhethe izinhlobo ezinamafutha amancane, ususe isikhumba. Akukho lutho oluwusizo kukho, kuphela i-cholesterol ephezulu. Ukusuka kwenyama, i-offal nezinhlanzi kuvunyelwe okunjalo:
- Inyama yenkukhu;
- ETurkey;
- Inyama yemvundla;
- Inyama yenkomo;
- Isibindi senkukhu;
- Isibindi senkomo;
- Ulimi lwenkomo;
- Pike
- I-Flounder;
- Hake;
- Pollock.
Kwemikhiqizo yobisi nobisi olunoshukela, cishe konke kuvunyelwe, ngaphandle kuka-ukhilimu omuncu, ibhotela, ama-yoghurts amnandi nama-curd masses.
Ukubhaka
Amaresiphi ohlobo lwe-2 sikashukela ekuphekeni okuhamba kancane afaka ama-khekhe ahlukahlukene ongawadla ngesidlo sakho sasekuseni sokuqala noma sesibili.
Ukulungiselela kwabo okuhle, udinga ukwazi imithetho embalwa elula.
Ukusetshenziswa kukafulawa kakolweni akuvunyelwe, kungathathelwa indawo nge-rye noma i-oatmeal. Lesi sakamuva singenziwa ngokuzimela ngokugaya ama-oat flakes ku-blender noma ngehofi yekhofi esimweni se-powder. Futhi, inani lamaqanda lingashintshwa, uthathe iqanda elilodwa, uphinde usebenzise amanye amanye amaprotheni.
Nge-apple charlotte uzodinga:
- Iqanda elilodwa nama-squirrel amathathu;
- Amagremu angama-300 ama-apula;
- 200 amagremu wamapheya;
- I-Sweetener noma i-stevia ukunambitha (uma izithelo zimnandi, khona-ke ungakwenza ngaphandle kwazo);
- I-rye noma i-oat ufulawa - 300 amagremu;
- Usawoti - uhhafu wethisipuni;
- I-baking powder - uhhafu wesikhwama;
- Cinnamon ukunambitha.
Inhlama kaCharlotte kufanele ibe no-ayisikhilimu, uma ivame ngandlela-thile, bese ukhulisa ngokuzimele inani lefulawa. Okokuqala, kufanele uhlanganise iqanda, amaprotheni kanye ne-sweetener, ushaye konke kuze kube yilapho kwakheka igwebu elithambile. Ungasebenzisa i-whisk, i-blender noma i-mixer.
Thela ufulawa kumaqanda, engeza usawoti nesinamoni bese uxuba konke kahle ukuze kungabikho izigaxa enhlama. I-apula ikhasi kanye namapheya, uthathe ama-cubes amancane, uthele kwinhlama. Ngaphansi kwesitsha se-multicooker, faka i-apula elilodwa, usike izingcezu ezinciphile, uligcobe kuqala ngamafutha zemifino kanye nokugcoba ufulawa. Bese uthele inhlama ngokulinganayo. Setha imodi "yokubhaka", isikhathi yihora elilodwa. Ngemuva kokupheka, vula isembozo se-multicooker bese uvumela i-charlotte imile imizuzu emihlanu kuya kweyishumi, kuphela bese uyisusa ekubunjeni.
Ukubhaka kungahlotshiswa ngama-sprigs of mint bese kubhoboka ngesinamoni.
Inyama nenhlanzi izitsha ku-multicooker
Inyama, izitsha zokudla ezihlanjululwe nezinhlanzi kuzoba isidlo sasemini esihle kakhulu nesidlo sakusihlwa. Okwesibili izifundo zokupheka zingaphekwa ekuphatheni nasekubambeni. Ukusebenziseka lula kwe-multicooker ukuthi ngokuphelele kunoma iyiphi imodeli, kungakhathalekile inani, kune-boiler ephindwe kabili. Lokhu kukuvumela ukuthi upheke ama-cutlets nama-meatballs ngaphandle kokungeza uwoyela wemifino, ngisebenzisa kuphela umusi.
Enye yezindlela zokupheka ezidumile zabashukela yi-pilaf e-brown yelayisi enenkukhu. Lesi sidlo sizoba isidlo sokuqala esihle, asithinti izinga likashukela egazini futhi silipheke ngokushesha. Kuyafaneleka ukukhumbula umthetho owodwa obalulekile - ilayisi elimhlophe ngaphansi kokuvinjelwa okuqinile, futhi kuzo zonke izindlela zokupheka esikhundleni salo kuphekelwa indawo nge-brown (irayisi elinsundu).
Okokuthola okudingayo okuyisithupha uzodinga:
- Amagremu angama-700 enkukhu;
- Amagremu angama-600 erayisi (ansundu) elayisi;
- Inhloko kagalikhi;
- Amafutha emifino;
- Usawoti, izinongo ukunambitha.
Ukuqala, kufanele uhlambe kahle irayisi bese ulithululela emthonjeni we-multicooker, ngaphambilini owagcotshwe uwoyela wemifino. Sika inkukhu ibe yizicucu ngo-3-4 cm ngosayizi uhlanganise nelayisi, engeza izipuni ezimbili zamafutha zemifino, usawoti kanye nezinongo. Thela wonke ama-800 ml wamanzi, bese ubeka izingqimba zegalikhi ezisikiwe ngaphezulu. Setha imodi "ye-pilaf" ibe yimizuzu engu-120.
I-Flounder ekuphekeni okuhamba kancane ayikwazi ukusebenza njengesitsha soshukela sansuku zonke, kepha futhi futhi ingukugqamisa kwanoma yiliphi ithebula leholide. Ilungiselelwe kalula futhi ngokushesha. Izithako ezilandelayo zizodingeka:
- Ikhilogremu elilodwa;
- Utamatisi amabili amakhulu;
- Ulamula owodwa;
- Usawoti, upelepele omnyama - ukunambitha;
- Isixuku se-parsley.
Ukupheka kuqala ngesidingo sokuhlanza i-flounder, i-kabhula ngosawoti kanye nopelepele kanye nesizini ngejusi yelamula elisanda kufakwa. Thumela izinhlanzi esiqandisini amahora amabili kuya kwamathathu.
Utamatisi kufanele usikwe ku-cubes amancane bese unquma kahle iparsley. Gcoba isitsha ngamafutha yemifino bese ubeka inhlanzi kuwo, nangamatamatisi aphezulu nemifino. Pheka kumodi yokubhaka engxenyeni yehora. Kukhona inketho yesibili, ewusizo kakhulu - inhlanzi ibekwe ngendlela efanayo, kuphela kwi-wire rack yokupheka "entshontshiwe".
Ukudla okunempilo kunokusika izinkukhu kohlobo 2 lwesifo sikashukela. Kubo uzodinga:
- Amagremu angama-500 webele yenkukhu ngaphandle kwesikhumba;
- I-anyanisi eyodwa ephakathi;
- Iqanda elilodwa;
- Izilayi ezimbili zesinkwa rye.
- Usawoti, upelepele, phansi ukunambitha.
Dlulisa le-fillet nge-grinder yenyama noma nge-blender, engeza u-anyanisi onongwe ku-grater enhle, ushaye iqanda, usawoti kanye nopelepele. Cwilisa isinkwa obisini noma emanzini, vumela ukuvuvukala, bese ucindezela uketshezi futhi udlule nge-grinder yenyama. Hlanganisa zonke izithako kahle bese usungula ama-cutlets.
Umusi imizuzu engama-25, awukwazi ukuyiguqula. Kunconywa ukusebenzela ngesitsha esiyinkimbinkimbi semifino.
Izitsha eziseceleni
Amaresiphi wesifo sikashukela ekuphekeni kancane afaka imifino yokupheka. Isibonelo, izitsha eziseceleni zabanesifo sikashukela zingaba nemifino eminingana bese zisebenza njengesidlo sasemini noma sakusihlwa esigcwele.
Nge-ratatouille yesifo sikashukela, uzodinga:
- Isitshalo seqanda esisodwa;
- I-anyanisi eyodwa;
- Utamatisi amabili;
- Ijusi yetamatisi (nge-pulp) - 150 ml;
- Amacala amabili kagalikhi;
- Ama-pepper amabili amnandi;
- Isixha dill neparsley.
Sika isitshalo seqanda, utamatisi no-anyanisi ube amasongo, upelepele ngotshani obukhulu. Gcoba umthamo we-multicooker ngamafutha zemifino bese ubeka imifino ezizungeze uzungu lwefomu, ushintshana phakathi komunye nomunye, usawoti kanye nopelepele ukunambitha. Lungiselela ukugcwaliswa kwe-ratatouille: dlula u -galikhi ngokucindezela bese uxuba nejusi utamatisi. Thela imifino kwisoso. Pheka kumodi "yokuqothula" imizuzu engama-50, imizuzu emihlanu ngaphambi kokuphela kwemodi, ufafaze isitsha esisehlangothini ngamakhambi asikiwe.
Ividiyo ekulesi sihloko iveza iresiphi yenkukhu yenkukhu, evunyelwe sikashukela.
