Isobho elinomhluzi wemifino kufanele lifakwe kwimenyu yabantu abanesifo sikashukela, ngoba kungumthombo wamavithamini namaminerali adingekayo ukuze kugcinwe amandla. Isitsha sokuqala sithuthukisa ukugaya futhi asihlanganisi isisu, ngakho-ke izindlela ezimbalwa ezilula zokupheka kufanele zibe kwincwadi yokupheka yawo wonke umfazi wasekhaya.
Isimo esiyingqayizivele sezobho zemifino ukuthi akunzima ukuthi ubapheke, banambitheka kamnandi nephunga, ngakho-ke, bazoba wusizo kubo bonke abantu.
Yikuphi ukudla abanesifo sikashukela abanakho?
Amasobho kumele abekhona kumenyu yesiguli enesifo sikashukela, ngoba asiza ukunciphisa umthwalo ephepheni lokugaya futhi ungumthombo wazo zonke izinto ezidingekayo zokulandela. Inketho enhle kakhulu isitsha esisekelwa umhluzi wemifino. Imikhiqizo yokusanhlamvu nemikhiqizo kafulawa ayifakwa ngokuphelele.
Izinzuzo zomhluzi onjalo:
- inani elifanele le-fiber;
- ukulawulwa kwesisindo somzimba (ukwehla kwezinkomba ezinesisindo eseqile).
Ungapheka inqwaba yesobho - kumenyu ngayinye kunezindlela zokupheka, kufaka phakathi inyama engenazinyama noma amakhowe, inhlanzi noma izinkukhu.
Isincomo esikhulu lapho sipheka ngenyama kuzoba okulandelayo - kuyadingeka ukukubilisa ngokwehlukana ukunciphisa okuqukethwe kwamafutha omhluzi.
Kuvunyelwe nokwenza isidlo kumhluzi "wesibili" - ubilise inyama, ukhwabanise amanzi ngemuva kokubilisa bese ubilisa inyama futhi. Umhluzi onjalo awunazo izingxenye eziyingozi futhi ungaba isisekelo sokuhlukahlukahluka kwesobho semifino.
Yikuphi ukudla engingakupheka kona?
Lapho ulungiselela amasobho wokudla, imikhawulo ethile nezincomo kufanele zilandelwe.
Ithebula lemikhiqizo evunyelwe:
| Kuvunyelwe | Kuvinjelwe |
|---|---|
| Imifino entsha (ukusetshenziswa kweqhwa kuvunyelwe) | Ukusetshenziswa kwezithako nezinongo |
| Inyama enamafutha amancane nenhlanzi | Ukusetshenziswa kokugxilisa okuqediwe kanye nama-stock cubes, passivation |
| Inani elincane likasawoti | Inani elikhulu likasawoti |
| I-Buckwheat, i-lentil, amakhowe njengesithako | Izikhulisi zokunambitheka nephunga |
| Inyoni | Imikhiqizo yokusanhlamvu nemikhiqizo kafulawa |
| Ukhukhamba (hhayi isikhathi esingaphezu kwesingu-1 ngeviki) | Imikhiqizo eseqediwe |
Isobho lingalungiswa umhluzi ohlanganisiwe - inyama - imifino noma izinkukhu - imifino, ngakho-ke indishi izovele yanelise, kepha ngeke ibe yingozi esigulini esinesifo sikashukela.
Imifino ekheniwe nayo ivunyelwe ukusetshenziswa kuresiphi, kepha ayinampilo kunemisha. Izazi zokudla kanye nodokotela batusa ukuthi kusetshenziswe owokuqala, njengesobho lesikhilimu, khona-ke umthwalo omncane ohlelweni lokugaya ukudla uzoncishiswa. Uma ufuna ukuthosa imifino ngaphambi kokungeza, ungenza lokhu kuphela usebenzisa ibhotela ngenani elincane. Isikhathi sokudlula yimizuzu engu-1-2.
Imifino nezincomo ezinconyelwe ukusetshenziswa:
- broccoli
- i-zucchini;
- isilimo esidliwayo esinamagatsha anamanzi;
- i-parsley ne-dill;
- ukholifulawa;
- izaqathe;
- ithanga.
Iklabishi elimhlophe namabheji kuyavunyelwa. Amazambane - ngamanani amancane, kufanele aqale afakwe amanzi ukuze anciphise okuqukethwe kwesitashi. Uketshezi olwenziwe ubhontshisi, ukhukhamba lungafakwa kwimenyu, kepha hhayi ngaphezu kwesikhathi esingu-1 ngeviki. Ehlobo, ungapheka i-okroshka.
Izindlela zokupheka ezidumile
Imifino ephekiwe emnandi ingaba inqwaba yezobho ezahlukene.
Izindlela zokupheka ezithandwa kakhulu yizinhlobo zakudala zezitsha zokuqala ezinikezwa etafuleni kunoma yimuphi umndeni:
- i-pea;
- Inkukhu
- isobho le-borsch noma iklabishi;
- amakhowe:
- isobho likakhilimu kusuka kwinkukhu;
- izobho zemifino.
Indlela ngayinye yokudla ayilula nje ukuyilungiselela, kepha inenhliziyo futhi imnandi, uma zonke izincomo zilandelwa.
Nge peas
Isitsha sokuqala esine-peas ekwakhiweni kungenye yezinto ezithandwa kakhulu futhi ezimnandi. Njengesitsha sokudla esikhethekile, singakhonzwa kaningi.
Isici - kutuswa ukupheka isobho kuphela kusuka kubhontshisi abasha obuluhlaza. Ebusika, ithathelwa indawo ngamathini. Njengoba isisekelo somhluzi yinyama ebunjiweyo noma inkukhu.
Kususelwa ku-2 l yokusetshenziswa komhluzi:
- izaqathe - 1 pc;
- anyanisi - 1 pc;
- amazambane - 1 pc;
- peas - 300 g.
Imifino kufanele ihlolwe bese inqunywa. Ngemuva kwalokho kufanele zifakwe emhluzi obilayo ngethanga. Ngokushesha gazinga izaqathe kanye anyanisi ku bhotela bese usika isobho.
Ekudleni, lesi sidlo kumele sibe khona, njengoba sinjalo:
- kuqinisa imithambo yegazi;
- Kwejwayelekile ukucindezela;
- kuvimbela ukukhula kwesifo senhliziyo;
- kunciphisa amathuba okukhiqizwa kwesimila.
Ama-peas amasha anezinga elikhulu lama-antioxidants, ngenxa yalokho, anomthelela ekuqinisweni komzimba wonke. Indishi enjalo yokudla izoba wusizo nakulabo abahlushwa ukukhuluphala ngokweqile.
Kusuka kwimifino
Le ndlela yokupheka ilungele ukupheka ehlobo. Kukhanya, kepha ngasikhathi sinye okunempilo, kuqukethe inani elikhulu lamavithamini nezakhi zomzimba.
Imifino emisha noma eqandisiwe, kufaka phakathi ukholifulawa, i-zucchini, utamatisi nesipinashi, singasetshenziselwa ukupheka. Kungcono ukusebenzisa iqoqo lezinhlobo eziningana zemifino nge-GI ephansi ukupheka.
Ukuze uwupheke, uzodinga ukuwasha futhi uhlanze izithako.
Bese:
- Ukusika.
- Fry ibhotela imizuzu engu-1-2.
- Thela amanzi abilayo epanini bese ubeka imikhiqizo lapho.
- Faka usawoti.
- Pheka kuze kuthambe - cishe imizuzu engama-20.
Khonza lesi isobho kufanele sifudumale, ungangeza i-dill entsha.
Kusuka kwiklabishi
Udinga ukwazi ukuthi ungapheka kanjani isitsha sokuqala seklabishi, ngoba ungumthombo omuhle we-fiber kanye nenkimbinkimbi yonke yamavithamini namaminerali.
Ukulungiselela uzodinga:
- iklabishi elimhlophe - 200 g;
- utamatisi - 100 g;
- ukholifulawa - 100 g;
- izaqathe - ama-2 ama-PC;
- anyanisi oluhlaza - 20 g;
- u-anyanisi - 1 pc.
Udinga nokuthenga ama-50 g wempande ye-parsley.
Inqubo yokupheka imi kanje:
- Geza imifino bese uyinquma ibe izingcezu ezinkulu.
- Thela ngamanzi ashisayo (2-2,5 amalitha).
- Bilisa zonke izithako imizuzu engama-30.
Ngaphambi kokukhonza, vumela isidlo sakho ukuba sidle imizuzu engama-20 ngaphansi kwesivalo, ukuhlobisa ukukhonza ngakunye ngamakhambi amasha asikiwe.
Ngamakhowe
Kulabo abahlushwa isifo sikashukela sohlobo 2, isobho lama-mushroom lingangezwa kwimenyu.
Banomphumela omuhle emzimbeni:
- qinisa;
- qinisa amazinga kashukela;
- ukunciphisa ingozi yokuhlakulela isimila;
- ukuxhaswa ukungatheleleki.
Ngesifo sikashukela, ungapheka izitsha zokuqala ezisuselwa ku:
- ama-champignons;
- isafron ubisi cap
- amakhowe oju;
- abelungu.
Imithetho yokwenza isobho lamakhowe:
- Hlambulula futhi uhlanze amakhowe.
- Sika zibe izingcezu ezisayizi ephakathi.
- Thela amanzi abilayo phezu kwabo, bese ukhambisa amanzi.
- Fry ku-bhotela (u-anyanisi ungangezwa).
- Sika izaqathe zibe izingcezu ezincane.
- Thela amalitha ama-2 amanzi, beka amakhowe.
- Faka izaqathe.
- Pheka imizuzu engama-20.
Kwamukelekile ukwengeza iresiphi ngenani elincane lamazambane. Ngaphambi kokusebenza, kunconywa ukudlulisa isobho nge-blender ukuze uyiguqule ibe yi-smoothie enokuvumelana okufana. Le khosi yokuqala ifakwa nge-rye yesinkwa se-toast.
Ukupheka isitoko senkukhu
Ngokusebenzisa umhluzi wenkukhu ukulungiselela isobho semifino, kunconyelwa ukuthi kunikeze inketho yenkukhu noma inkukhu.
Akunamafutha kule nyama, ngakho-ke, okuqukethwe kwekhalori kwesitsha esiphelile kuzoba ebangeni elijwayelekile.
Umhluzi wenkukhu ungasebenza njengesisekelo sokupheka isobho semifino.
Ukudla okulungiselelwe kahle inkukhu yenkukhu kufanele kube ngale ndlela elandelayo:
- sebenzisa isifuba senkukhu;
- ulethe ngamathumba wamalitha ama-2 wamanzi, bese ukhamba amanzi;
- bese uphinde uthele amanzi ahlanzekile bese ubeka isifuba kuso;
- susa amagwebu njalo ngemuva kokubilisa.
Kunconywa ukupheka umhluzi okungenani amahora angama-2,5.
Izobho zokuhlunga
Izambane elibunjiwe ngesobho libukeka lihle futhi lijabulisa isithombe.
Inqubo yokwenza isobho elithambile le-pumpkin cream yilendlela elandelayo:
- I-peel bese usike u-anyanisi (ungadonswa izindlebe noma izindandatho)
. - Fry it bhotela kuze kuthambe.
- Faka izaqathe oqoshiwe kanye nethanga.
- Fry imifino ngomunye umzuzu 1.
- Faka amazambane amancane esitokisini senkukhu ubilise.
- Ngemuva kokuthambisa amazambane, engeza imifino eboshiwe.
- Simmer imizuzu engu-15.
.Ngemuva kokupheka, vumela isidlo siphuze (futhi cishe imizuzu eyi-15). Ngemuva kwalokho udinga ukuyidlulisa nge-blender. I-puree yemifino ephumayo izodinga ukubuyiselwa epanini. Bilisa imizuzu emi-5. Isobho se-Puree silungele ukusetshenziswa.
Ikholifulawa
Usebenzisa ukholifulawa njengengxenye eyinhloko, ungalungiselela isifundo sokuqala esikhanyayo nesisekelo esinempilo sokudla okugcwele. Umhluzi (isizinda se-liquid) kuleli cala ulungiselelwe kuphela kusuka kumifino.
Kuzodingeka:
- ukholifulawa - 350 g;
- izaqathe - 1 pc;
- isiqu se-celery - 1 pc;
- amazambane - ama-2 ama-PC;
- ukhilimu omuncu - 20 g.
Ngomhlobiso - noma yikuphi okuluhlaza okotshani.
Inqubo yokupheka ilula kakhulu:
- Geza yonke imifino.
- Shiya amazambane emanzini imizuzu engama-20 (ukunciphisa okuqukethwe kwesitashi).
- Hlukanisa ikholifera ibe ngama-inflorescence.
- Thela amanzi esitsheni ekuphekeni okulandelayo, faka yonke imifino elungiselelwe.
- Pheka imizuzu engama-30.
Ekugcineni, engeza usawoti omncane. Khonza ngokwengxenye ngamakhambi amasha asikiwe kanye no-ukhilimu omuncu.
Iresiphi yevidiyo yokwenza isobho lemifino ehlobo:
Ngakho-ke, kunezindlela eziningi zokupheka izobho zemifino. Ungakha imenyu ehlukahlukene futhi emnandi ngokusebenzisa izifundo zokuqala ezinekhalori ephansi, ezizosiza ukugcina amazinga kashukela emikhawulweni ejwayelekile.
