Abantu abanempilo abaqondi ubunzima bokudla ushukela. Kubonakala kubantu abanjalo ukuthi kwanele ukufaka emikhiqizweni yokudla engabangeli ukwanda koshukela wegazi nokudla okuphekwe ukuphekwa kumasayithi athandwayo. Futhi ngokwengeziwe akufanele kube nezinkinga.
Kodwa empeleni, konke akulula. Ukunamathela ekudleni futhi ngasikhathi sinye ukuzama ukuphambukisa imenyu futhi kukwenze kube lusizo ngangokunokwenzeka kunzima ngokwanele kubantu abanesifo sikashukela sohlobo 2, noma kukhona izindlela zokupheka. Akuvamile ukuthi umuntu ophilile alandele indlela odla ngayo.
Isiguli esinesifo sikashukela sohlobo 2 kufanele sinamathele ekudleni okuqinile nsuku zonke, siqaphe inani lokudla okudliwayo kanye nomphumela wabo emazingeni kashukela. Konke ukubukwa ngemuva kokudla ngakunye kufanele kuqoshwe. Lokhu kuyadingeka ukuze ukhethe imikhiqizo efanelekile futhi ulungise inani lazo ezitsheni.
Ukudla kwesiguli esinesifo sikashukela akuyona umcimbi wesikhathi esisodwa, yilokhu impilo yakhe encike kuyo. Ukudla okwenziwe ngendlela efanele nezindlela zokupheka kungandisa impilo yesiguli futhi kunciphise ukusetshenziswa kwezidakamizwa, umphumela wazo ukunciphisa ushukela.
Ukudla kokuqala kokudla okunesifo sikashukela
Izazi zezempilo lapho zilungiselela ukudla kweziguli ezinesifo sikashukela sohlobo 2 ziyelulekwa ukuba zinake izobho. Izindlela zokupheka zesobho zabashukela zinokwahlukahluka kakhulu futhi zinezakhiwo eziningi ezizuzisayo.
Imifino, amasobho ngamakhowe noma aphekwe kumhluzi wezinhlanzi noma inyama - isobho elinjalo liphambanisa kakhulu ukudla kwesifo sikashukela. Futhi ngamaholide, ungapheka i-hodgepodge emnandi usebenzisa ukudla okuvunyelwe.
Ngaphezu kwalokho, amasobho asetshenziswa ngokulinganayo, zombili ezigulini ezinhlobo lokuqala lwesifo, kanye nelesibili.
Futhi kulabo abakhuluphele noma abanesisindo somzimba ngokweqile, amasobho wemifino afanele, azonikeza umzimba wonke amavithamini adingekayo futhi asize ukunciphisa umzimba.
Izithako ezisebenzayo nezindlela zokupheka
Ngokuyisisekelo, imikhiqizo efakwe kumasobho inenkomba ye-glycemic ephansi, ngokulandelana, futhi isidlo esigcwalisiwe empeleni asilikhulisi ushukela wegazi. Isobho kufanele kube isifundo main kwimenyu sikashukela.
Ngaphandle kokusebenziseka kwesobho lesifo sikashukela sohlobo 2, kuyadingeka ukuthi unake ama-nuances azosiza ukugwema izinkinga ngesikhathi sokugula.
- Lapho ulungisa lesi sidlo, kubalulekile ukusebenzisa imifino emisha kuphela. Ungathengi imifino eqandisiwe noma ekheniwe. Ziqukethe ubuncane bezakhi zomzimba futhi ngokuqinisekile ngeke zilethe izinzuzo emzimbeni;
- isobho liphekwe kumhluzi "wesibili". Ukuhlangana kokuqala ngaphandle kokuhluleka. Inyama enhle kakhulu esetshenziselwa amasobho inyama yenkomo;
- ukuze unikeze isidlo ukunambitheka okukhanyayo, ungathosa yonke imifino ebhotweni. Lokhu kuzothuthukisa kakhulu ukunambitheka kwesitsha, kuyilapho imifino ingeke ilahlekelwe yizinzuzo zayo;
- iziguli ezinesifo sikashukela sohlobo 2 zinconywa ukuba zifake izobho zemifino ekudleni kwazo, okuyisisekelo salo umhluzi.
Akunconywa ukuthi usebenzise imvamisa, ukhukhamba noma i-okroshka, kanye nesobho ebhontshisi. Lezi isobho zingafakwa ekudleni kungabi ngaphezu kwesonto elilodwa.
Ngaphezu kwalokho, iziguli ezinesifo sikashukela kufanele zikhohlwe ngokuthosa ukudla ngesikhathi sokupheka.
Izindlela zokupheka ezidumile zesobho
Isobho le-pea
Isobho le-pea lilula impela ukulungiselela, linenkomba ephansi ye-glycemic kanye nezindawo eziningi ezilusizo, ezifana:
- kuthuthukisa izinqubo ze-metabolic emzimbeni;
- uqinisa izindonga zemithambo yegazi;
- kunciphisa kakhulu ingozi yomdlavuza;
- kunciphisa amathuba okuba nesifo senhliziyo;
- zingumthombo wamandla;
- yelula ubutsha bomzimba.
Isobho se-pea lisiza kakhulu kwiziguli ezinesifo sikashukela sohlobo 2. Amapisi, ngenxa yefayibha yawo, awenyusi izinga likashukela emzimbeni, ngokungafani nokunye ukudla.
Ukulungiselela isobho, kungakuhle ukuthi usebenzise amathanga amasha, aqukethe izakhi zomzimba. Kungcono ukwenqaba imifino eyomile. Uma kungenzeki ukusebenzisa uphizi olusha, ingafakwa esikhundleni se-ayisikhilimu.
Njengesisekelo sokupheka, umhluzi wenyama kufanelekile. Uma kungekho okuvinjelwe udokotela, ungangeza amazambane, izaqathe kanye anyanisi kusobho.
Isobho elinemifino
Iziguli ezinesifo sikashukela sohlobo 2 zingasebenzisa cishe noma iyiphi imifino ukwenza isobho semifino. Izinzuzo nezindlela zokupheka zezobho zokudla zemifino zivezwa ngobuningi. Inketho enhle kungaba ukufaka phakathi ekudleni:
- noma yiluphi uhlobo iklabishi;
- Utamatisi
- imifino, ikakhulukazi isipinashi.
Ukulungiselela isobho, ungasebenzisa noma yiluphi uhlobo lwemifino noma eziningana. Izindlela zokupheka zokupheka izobho zemifino zilula futhi zingabizi.
- hlamba yonke imifino ngaphansi kwamanzi agobhozayo bese nquma kahle;
- isiphuzo, esasifafazwe ngaphambilini ngaphambili nanoma yimaphi amafutha emifino;
- imifino ethosiwe isatshalaliswa enyameni elungiselelwe noma umhluzi wezinhlanzi;
- wonke afuthelwe ukushisa okuphansi;
- ingxenye esele yemifino nayo inqunywa ibe yizicucu futhi ifakwe emhluzi ovuthayo.
Isobho Seklabishi
Ukuze ulungiselele isidlo esinjalo uzodinga:
- cishe amagremu angama-200 eklabishi elimhlophe;
- 150-200 amagremu wekholifulawa;
- i-parsley izimpande;
- Izaqathe eziphakathi kwamabili;
- u-anyanisi no-chives;
- imifino ukunambitha.
Le isobho kulula kakhulu ukulungiselela futhi ngasikhathi sinye ewusizo. Zonke izithako zisikwa zibe yizicucu eziphakathi nendawo. Yonke imifino ekhethiwe ifakwa ebhodweni bese ithelwa ngamanzi. Okulandelayo, faka isobho emlilweni omncane bese ubilisa. Pheka amahora angama-0,5, emva kwalokho uvunyelwe ukumngenisa ngasikhathi sinye.
Isobho lekhowa
Kubantu abanesifo sikashukela sohlobo 2, izitsha zamakhowe, ngokwesibonelo, isobho labo kuzoba ithuba elihle lokuphambanisa ukudla. Ukulungiselela isobho lamakhowe, noma imaphi amakhowe kufanelekile, kepha okumnandi kakhulu atholakala kumakhowe we-porcini.
Isobho lekhowa lilungiselelwe kanje:
- Amakhowe agezwe kahle athululelwa ngamanzi ashisayo futhi ashiywe imizuzu eyi-10. Lapho-ke amakhowe ayasuswa futhi aqunywe kahle. Amanzi awathululeli, asiza ekuhlelweni kwesobho.
- Esitsheni lapho kuzobe kuphekwe khona isobho, gaya amakhowe ama-porcini anyanisi. Fry imizuzu emi-5. Ngemuva kwalokho, engeza inani elincanyana lamakhowe lapho futhi gazinga imizuzu embalwa.
- Kumakhowa othosiwe engeza umhluzi namanzi. Letha kumathumba phezu kokushisa okuphakathi, bese upheka isobho phezu kokushisa okuphansi. Isobho kufanele libiliswe imizuzu engama-20-25.
- Ngemuva kokuthi isobho selilungile, lipholise. Isitsha esigoqiwe kancane sishaywa nge-blender bese sithululelwa kwesinye isitsha.
- Ngaphambi kokukhonza, isobho lifudunyezwa ukushisa okuphansi, kufafazwe ngamakhambi, engeza ama-croutons wesinkwa esimhlophe noma se-rye nezinsalela zamakhowe we-porcini.
Inkukhu Yesobho Ungadliwa
Zonke izindlela zokupheka isobho somhluzi zilingana. Ukuze uzilungiselele, kufanele usebenzise i-pan ephakeme enobukhulu obukhulu. Inqubo yokulungiselela isobho iqukethe lezi zinyathelo ezilandelayo:
- Izitsha ezilungisiwe zibeka umlilo omncane. Kufakwa kuyo ibhotela elincane. Ngemuva kokuthi isencibilikile, kufakwa kuyo u-anyanisi oqoshiwe nogalikhi kuyo.
- Imifino ithosiwe ize iphenduke igolide. Ngokulandelayo, kufakwa isipuni sefulawa emifino ethosiwe bese kuthosiwe imizuzu eminingana kuze kube nsundu. Kulokhu, ingxube kumele ivuswe njalo.
- Ngemuva kokuthi ufulawa uphenduke onsundu, isitoko senkukhu sithululelwa ngobumnene epanini. Kufanele kukhunjulwe ukuthi kusetshenziswa kuphela umhluzi ophekwe emanzini "wesibili". Lesi yisimo esibalulekile sokwenza isobho ezigulini ezinesifo sikashukela sohlobo 2.
- Umhluzi ulethwa ngamathumba. Izambane eliphakathi lifakwa kulo, mhlawumbe lipinki.
- Amazambane aphekwe kuze kuthambe, ngaphansi kwesivalo ngomlilo omncane. Ngokulandelayo, ifulegi lezinkukhu eliqoshwe ngaphambilini elingeziwe liyengezwa kusobho.
Ngemuva kokuba isobho selilungile lithululelwa amapuleti ahlukanisiwe, ushizi owenziwe nge-grated kanzima nemifino iyangezwa uma ifiswa. Isobho elinjalo lingaba isisekelo sokudla komuntu onesifo sikashukela onesifo sanoma yiluphi uhlobo.
Ukupheka kwesobho okugcotshisiwe
Ngokusho kokupheka kwesitsha, imifino, amazambane, izaqathe, u-anyanisi kanye nethanga kuyadingeka kuye. Imifino kufanele ihlanzwe futhi igezwe ngomsele wamanzi. Bese zisikwa bese zithosiwe ebhotini.
Okokuqala, u-anyanisi oqoshiwe ufakwa epanini lokuthosa nebhotela elicibilikile. Fry it kuze kube sobala. Ngemuva kwalokho engeza ithanga kanye izaqathe kuyo. I-pan yembozwe ngesembozo bese imifino ibila phezu kokushisa okuphansi imizuzu eyi-10-15.
Ngesikhathi esifanayo, phezu kokushisa okuphansi epanini, umhluzi ulethwa ngamathumba. Kungenziwa ngenkukhu noma inyama yenkomo. Ngemuva kokuthi umhluzi ubilisiwe, kufakwa inani lamazambane kuwo. Lapho amazambane esethambile, imifino ethosiwe ibekwa epanini ngomhluzi. Konke kuhlangene kuphekwe kuze kuthambe.
Isobho elilungile likhulu futhi linothile. Kepha lesi akusona isobho. Ukuze uthole lesi sidlo, udinga ukugaya imifino nge-blender bese uyifaka futhi emuva komhluzi.
Ngaphambi kokukhonza, isobho le-puree lihlotshiswe ngemifino bese sengeza ushizi we-grated. Kwesobho, ungapheka ama-croutons amancane wesinkwa. Kwanele ukusika isinkwa sibe yizicucu ezincane, somile kuhhavini, bese ufafaza ngamafutha yemifino ufafaze ngezinongo.
