Wonke umuntu onesifo sikashukela uyazi, njengethebula lokuphindaphindeka, uhlu lokudla okungavunyelwe okungafanele kudliwe ngaphansi kwanoma yiziphi izimo.
Nokho, maqondana nalokho okungenzeka, abaningi bangena ekudidekeni. Eqinisweni, ukuxilongwa kwesifo sikashukela akusho ukuthi ukudla okuyisidina okubandakanya kuphela imifino ebilisiwe futhi enezimbotshana.
Imenyu yesifo sikashukela ingahlukahluka futhi imnandi kakhulu! Amaresiphi eziguli ezinesifo sikashukela nawo kufanelekile kulabo abafuna indlela yokuphila enempilo noma abafuna ukunciphisa umzimba.
Amaqembu okudla
Okokuqala, kufanele kucaciswe ukuthi imaphi amaqembu okudla anqatshelwe onesifo sikashukela, futhi yimaphi awusizo.
Kunqatshelwe ngokuqinile ukudla ukudla okusheshayo, i-pasta, i-khekhe, ilayisi elimhlophe, ubhanana, amagilebhisi, ama-apricots omisiwe, izinsuku, ushukela, isiraphu, namakhekhe nokunye okukubi.
Ngokuqondene nokudla okwamukelekayo ekudleni, amaqembu alandelayo avunyelwe:
- imikhiqizo yesinkwa (100-150 g ngosuku): Amaprotheni-bran, amaprotheni-ukolweni noma i-rye;
- imikhiqizo yobisi: ushizi omnene, i-kefir, ubisi, ukhilimu omuncu noma iyogathi enokuqukethwe okuphansi kwamafutha;
- amaqanda: -ibilisiwe noma ibiliswe kanzima;
- izithelo namajikijolo: omuncu futhi omnandi futhi omuncu (ama-cranberry, ama-currants amnyama abomvu, ama-gooseberries, ama-apula, amagilebhisi, ulamula, amawolintshi, ama-cherries, ama-blueberries, ama-cherries);
- imifino: utamatisi, ukhukhamba, iklabishi (ukholifulawa nomhlophe), ithanga, i-zucchini, ama-beet, izaqathe, amazambane (kukhishwe);
- inyama nenhlanzi (izinhlobo ezinamafutha amancane): unogwaja, iwundlu, inyama yenkomo, i-lean ham, izinkukhu;
- amafutha: ibhotela, imajarini, uwoyela wemifino (hhayi ngaphezu kwe-20-35 g ngosuku);
- iziphuzo: obomvu, itiye eliluhlaza okotshani, ujusi omuncu, ama-compotes angenawo ushukela, amanzi amaminerali we-alkali, ikofi elibuthakathaka.
Kukhona nezinye izinhlobo zokudla eziwusizo kwabashukela.
Izifundo zokuqala
Ukulungiselela i-borscht uzodinga: 1.5 amalitha amanzi, 1/2 inkomishi ubhontshisi we-Lima, iklabishi eyi-1/2, ucezu olu-1 lwe-beet, u-anyanisi kanye nezaqathe, i-200 g ye-tomato unama. uviniga, 2 wezipuni uwoyela wemifino, izinongo.
Indlela yokulungiselela: Hlanza ubhontshisi bese ushiya amahora angama-8-10 emanzini abandayo esiqandisini, bese ubilisa epanini elihlukile.
Bhaka ama-beet ku-foil. Hlanganisa iklabishi bese ubilise kuze kube yilapho isilungile. Hlikihla u-anyanisi kanye nezaqathe ku-grater enhle bese udlula emafutheni omifino, i-beet beet ku-grater yamafutha bese ufry kancane.
Faka unamathisela utamatisi namanzi amancane ku-anyanisi kanye izaqathe. Lapho ingxube isifudumele, engeza ama-beet kuyo bese ukhipha konke ngaphansi kwesivalo esivaliwe imizuzu engama-2-3.
Lapho iklabishi isilungile, engeza ubhontshisi kanye nengxube yemifino ethosiwe, kanye nopende omnandi, amaqabunga e-bay nezinongo, bese ubilisa okuthe xaxa. Cima isobho, engeza uviniga bese uwukhulula imizuzu eyi-15. Khonza isidlo ngo-ukhilimu omuncu namakhambi.
Izifundo zesibili
Inkukhu Yophayinaphu
Ukuze ulungiselele isidlo uzodinga: i-0,5 kg yenkukhu, i-100 g yamapani akheniwe noma i-200 g kaphayinaphu omusha, u-1 anyanisi, 200 g wekhilimu omuncu.
Inkukhu Yophayinaphu
Indlela yokulungiselela: usike u-anyanisi emasongweni amasongo, uthele epanini bese udlula kuze kube sobala. Okulandelayo - engeza i-fillet esele ibe yimichilo ne-Fry imizuzu eyi-1-2, bese usawoti, engeza ukhilimu omuncu nesitshulu kule ngxube.
Cishe imizuzu emi-3 ngaphambi kokupheka, engeza ama-cubes uphayinaphu esitsheni. Khonza isidlo namazambane abilisiwe.
Ikhekhe elinemifino
Ukuze ulungiselele isidlo uzodinga: isanqante esingu-1 esiphakathi abilisiwe, u-anyanisi omncane, isigaxa esingu-1 abilisiwe, isipuni esingu-1 esimnandi nesimuncu, amazambane ayi-2 naphakathi nendawo, namaqanda ama-2 abilisiwe, imayonnaise enamafutha amancane (sebenzisa kancane!).Indlela yokulungiselela: enwetshwe noma egayiwe ku-grater yama-coarse, usakaze izithako esitsheni esinemiphetho ephansi bese ulala ngemfoloko.
Sibeka ungqimba wamazambane bese ufafaza nge imayonnaise, bese - izaqathe, ama-beet bese siphinda sigcoba nge imayonnaise, ungqimba we-anyanisi oqoshiwe bese ugcobisa nge imayonnaise, ungqimba lwe-apula eligayiwe nge imayonnaise, ufafaze amaqanda afakwe phezu kwekhekhe.
Izidlo Zenyama
Inyama Ehlanganisiwe enama-Prunes
Ukuze ulungiselele isidlo uzodinga: 0.5 kg yenkomo, 2 anyanisi, 150 g of unquma, 1 tbsp. unama utamatisi, usawoti, upelepele, iparsley noma dill.
Indlela yokulungiselela: inyama inqunywa ibe izingcezu ezincane, igezwe, ishaywe, ithosiwe epanini bese kuthiwe unamathisela utamatisi.
Okulandelayo - ama-prunes ageziwe afakwa ku-isisindo esiphumela bese kufaka zonke izithako ndawonye kuze kuphekwe. Isitsha sinikelwa ngemifino eboshiwe, ehlotshiswe ngemifino.
Ama-cutlets enkukhu enobhontshisi oluhlaza
Ekuphekeni uzodinga: 200 g kabhontshisi oluhlaza, 2 imicu, 1 anyanisi, 3 tbsp. ufulawa wokusanhlamvu, iqanda eli-1, usawoti.
Indlela yokulungiselela: ubhontshisi ohlaza okotshani, bese usika usawoti ohlanjiwe bese usikiwe enyameni egayiwe ku-blender.
I-Forcemeat ukuze ishutheke esitsheni, futhi ku-blender engeza ingxube ye-anyanisi, ubhontshisi, igaye bese unezela i-forcemeat. Shayela iqanda kusisindo senyama, engeza ufulawa, usawoti. Faka ama-cutlets kusuka kungxube ephumayo, uwafake ephepheni lokubhaka elimbozwe ngephepha bese ubhaka imizuzu engama-20.
Izitsha zenhlanzi
Ukuze upheke uzodinga: 400 g fillet of pollock, 1 ulamula, 50 g we bhotela, usawoti, pepper ukunambitha, 1-2 tsp. izinongo ukunambitha.
IPollock ebhakwe ngotshani
Indlela yokulungiselela: kuhhavini kusetshenziselwa ukufudumeza emazingeni okushisa angama-200 C, futhi ngalesi sikhathi inhlanzi iphekiwe. UFillet uvalwe ngesicaba bese usakazwa ephepheni le-foil, bese ufafazwa ngosawoti, upelepele, izinongo bese usabalalisa izingcezu zebhotela ngaphezulu kwawo.
Izingcezu ezincane zikalamula ezisatshalaliswa ngaphezulu kwebhotela, usonge inhlanzi ku-foil, upakishe (umthungo kufanele ube ngaphezulu) ubhake kuhhavini imizuzu engama-20.
Imisipha
IHorseradish Apple Sauce
Ekuphekeni uzodinga: ama-aphula aluhlaza amathathu, inkomishi e-1 yamanzi abandayo, 2 tbsp. ujusi kalamula, 1/2 tbsp. i-sweetener, 1/4 isipuni usinamoni, 3 tbsp i-horseradish egayiwe.
Indlela yokulungiselela: Bilisa ama-apula asikiwe emanzini ngokufakwa kalamula aze athambeke.
Okulandelayo - engeza i-sweetener nesinamoni bese uvusa isisindo kuze kube yilapho indawo yo ushukela inyibilika. Ngaphambi kokukhonza, engeza i-horseradish etafuleni esososweni.
Cauy Horseradish Sauce
Ekuphekeni uzodinga: 1/2 tbsp. ukhilimu omuncu noma ukhilimu, 1 tbsp. I-Wasabi powder, 1 tbsp. i-horseradish eluhlaza oqoshiwe, u-1 ingcosana kasawoti wasolwandle.
Indlela yokulungiselela: i-was was powder nge-2 tsp. amanzi. Kancane kancane hlanganisa ukhilimu omuncu, i-wasabi, i-horseradish uhlanganise kahle.
Amasaladi
Isaladi leklabishi elibomvu
Ekuphekeni uzodinga: iklabishi elibomvu eli-1, u-anyanisi ongu-1, amahlumela we-2-3 weparsley, uviniga, uwoyela wemifino, usawoti kanye nopelepele - konke ukunambitha.
Ukulungiselela: usike u-anyanisi ube izindandatho ezacile, engeza usawoti, upelepele, ushukela omncane bese uthele uviniga marinade (isilinganiso samanzi 1: 2).
Sahlikihla iklabishi, sengeza usawoti omncane noshukela, sabe siligoqa ngezandla zethu. Manje sihlanganisa u-anyanisi oqoshiwe, imifino kanye neklabishi endishini yesaladi, hlanganisa konke nesizini namafutha. Isaladi isilungile!
Isaladi lekholifulawa ngama-Sprats
Ekuphekeni uzodinga: ama-kilos ayi-7 ka-kashizi wokusawoti, 500 g wekholifulawa, 40 g wama-olivi neminqumo, ama-capel ayi-10, 1 tbsp. U-9% uviniga, amahlumela we-2-3 we-basil, uwoyela wemifino, usawoti kanye nopelepele ukunambitha.
Indlela yokulungiselela: qala ulungiselele ukugqoka ngokuxuba uviniga, u-basil oqoshiwe, usawoti, upelepele kanye no-oyela.
Okulandelayo, ubilise ama-inflorescence eklabishi emanzini anosawoti, uwapholise bese uwafaka ngesosi. Ngemuva kwalokho, hlanganisa le ngxube ebangelwa ama-olivi oqoshiwe, iminqumo, iziqukathi zezingcezu zezinhlayiya ezenziwe ngamathambo. Isaladi isilungile!
Ukudla okubandayo
Ukulungiselela iklabishi kanye nesoso sokudla okufakwayo uzodinga: amaqabunga ama-5 eklabishi elimhlophe, ama-200 g we izaqathe, ama-8 clove kagalikhi, ukhukhamba omncane ama-3, ama-anyanisi ayi-3, amaqabunga ama-2-3 e-horseradish nesigejana dill.Indlela yokulungiselela: Amaqabunga eklabishi acwilisa emanzini abilayo angenamvubelo imizuzu emi-5, emva kwalokho ayasuswa futhi avunyelwe ukupholile.
Izaqathe, zigcotshwe ku-grater enhle, exutshwe no -galikhi oqoshiwe (ama-2 clove) futhi asongwe ngamaqabunga eklabishi. Okulandelayo, faka ugarlic osele kanye no dill osikiwe, ama-roll roll, ikhukhamba phansi kwesitsha, ufafaze izindandatho zika-anyanisi phezulu.
Siyimboza ngamaqabunga ama-horseradish futhi siyigcwalisa nge-brine (ilitha eyi-1 lamanzi 1.5 tbsp. I-salt, ama-pcs ama-1-2. Amaqabunga e-Bay, ama-peas ayi-3-4 we-allspice nama-pcs ayi-3-4. Cloves). Ngemuva kwezinsuku ezi-2, umthamo uzobe usulungile. Imifino enamafutha yemifino iyakhonzwa.
Izitsha ezivela emaqanda, ushizi kanye noshizi we-cottage shizi
Ukudla omelet kwiphakeji
Ekuphekeni uzodinga: amaqanda ama-3, ama-3 tbsp. ubisi, usawoti kanye nopelepele ukunambitha, i-thyme encane, ushizi omncane onzima wokuhlobisa.
Indlela yokulungiselela: Beat amaqanda, ubisi, usawoti kanye nezinongo nge-mixer noma nge-whisk. Bilisa amanzi, uthele le ngxube ye-omelet esikhwameni esiqinile bese upheka imizuzu engama-20. Ngemuva - thola i-omelet esikhwameni bese uhlobisa ngoshizi we-grated.
Isisindo se-sandwich eshisiwe
Ukuze uphekwe uzodinga: ushizi we-cottage shizi ongama-250 g, u-anyanisi ongu-1, ama-clove ka-2 kagalikhi, dill no-parsley, upelepele, usawoti, isinkwa se-rye no-2-3 utamatisi omusha.
Indlela yokulungiselela: nquma imifino, i-dill, u-anyanisi no-parsley, hlanganisa ku-blender noshizi we-cottage kuze kube bushelelezi. Sakaza inqwaba ngesinkwa se-rye bese ubeka ucezu oluncane lukatamatisi phezulu.
Izitsha zokufafaza nezamakha
Khulula iphalishi le-buckwheat
Ukulungiselela ukukhonza kwe-1, uzodinga: i-150 ml yamanzi, 3 tbsp. okusanhlamvu, 1 tsp amafutha e-olive, usawoti ukunambitha.
Indlela yokulungiselela: yomisa okusanhlamvu kuhhavini kuze kube bomvu, uthele emanzini abilayo nosawoti.
Lapho okusanhlamvu kudumba, engeza uwoyela. Mboza bese uletha ukulungela (kungaba kuhhavini).
Amakhekhe
Ukupheka uzodinga: 4 tbsp. ufulawa, iqanda eli-1, u-50-60 g kaphalafini onamafutha aphansi, i-peel kalamula, ushukela omnandi, omisiwe.
Indlela yokulungiselela: thambisa imajarini bese ushaya nge-mixer kanye nopelepele weqanda, iqanda noshukela. Hlanganisa izingxenye ezisele ngensizi ephumayo, ifake isikhunta bese ubhaka ku-200 ° C imizuzu engama-30 ukuya kwengama-40.
Ukudla okumnandi
Ekuphekeni uzodinga: 200 ml we-kefir, amaqanda ama-2, ama-2 tbsp. uju. Isikhwama esingu-1 sikashukela we-vanilla, 1 tbsp. i-oatmeal, ama-aphula ama-2, ama-1/2 tsp usinamoni, 2 tsp i-baking powder, i-50 g bhotela, ukhukhunathi we-coconut kanye ne-plums (yomhlobiso).Indlela yokulungiselela: shaya amaqanda, engeza uju oluncibilikisiwe bese uqhubeka nokushaya ingxube.
Hlanganisa ibhotela elicibilikile ne-kefir bese ulihlanganisa nosawoti weqanda, bese ufaka ama-apula, isinamoni, i-baking powder ne-vanilla grated ku-grater eyi-coarse. Hlanganisa konke, faka isikhunta se-silicone bese ubeka izingcezu ze-plum ngaphezulu. Bhaka imizuzu engama-30. Susa kuhhavini bese ufafaza kakhukhunathi.
Iziphuzo
Ukulungiselela uzodinga: ama-3 amanzi, ama-300 g ama-cherries nama-cherries amnandi, 375 g we-fructose.
I-cherry entsha ne-compote emnandi
Indlela yokulungiselela: amajikijolo ayagezwa futhi akhanywa, afakwe ku-3 l wamanzi abilayo abilisiwe imizuzu engu-7. Ngemuva kwalokho, i-fructose yengezwe emanzini bese ibilisiwe eminye imizuzu engu-7. I-compote isilungile!
Amavidiyo ahlobene
Yini ukupheka ngesifo sikashukela? Ukudla sikashukela kuvidiyo:
Ezinye izindlela zokupheka zingatholakala nakuWebhu ezizosiza umuntu onesifo sikashukela ukushintshashintsha ukudla kwakhe.
