Sikunikeza izici eziyi-10 eziphezulu encwadini ethi Gwyneth Paltrow, okuphekwe ongayikuzisola ngakho.
Umlingisi waseHollywood uGwyneth Paltrow ungumlandeli wokudla okunempilo, obekulokhu elandela eminyakeni eyishumi edlule. Uthando olumnandi, kodwa olungenabungozi ekuphepheni kwamehlo lufake uyise. Njalo kusihlwa wayepheka ukudla komama kaGwyneth, owayesebenza njengomdlali we-actress. Incwadi yokuqala yenkanyezi ebizwa ngokuthi "indodakazi kaPapa" yanyatheliswa ngesiRashiya, kanti eyesibili It's All Easy yayingakaze ihunyushwe kusukela ngesiNgisi. Okwamanje, kuwukuthi ungathola izindlela zokupheka eziwusizo futhi eziwusizo, okuzophindaphinda ekhaya noma yikuphi umuntu omusha.
1. Risotto nge isipinashi kanye peas
I-Risotto ivame ukudla isidlo esikhulu sekhalori esinomuthi omkhulu ushizi noma ibhotela. Okukhethwa kukho nge-isipinashi amahlumela kulula ukuyikhonza ekudleni.
Izithako:
- 700 ml umhluzi kusuka kunoma yimiphi imifino;
- 1 lemon;
- 2 wezipuni amafutha omnqumo;
- isigamu se-bulb enkulu enkulu;
- Isiqu esingu-1 se-leek;
- 2 clove garlic, wadlula ochotshoziwe;
- usawoti wolwandle;
- i-thyme;
- 250 amagremu welayisi lomhlabathi;
- 100 g isipinashi;
- 170 g ama-peas amasha noma amaqanda;
- 15 g we-basil yomhlabathi;
- umnyama omnyama.
Isiqephu sisusiwe kulamula futhi sikhishwe ngezimbobo ezincane. Ijusi ephuma emaspini ukuxuba futhi uhlanganise nomhluzi wemifino ovutha emlilweni. Ngokwehlukana, epanini elijulile lokudoba elijulile, amafutha omnqumo afudumele, engeza u-onion oqoshiwe kanye ne-leek, imifino ye-thyme, i-basil ne-garlic. Fry, uvuselela kancane, imizuzu engu-2-3. Isipinashi sinqume futhi ndawonye nama-pre-peas angenakwenziwa efakwe emhluzeni, bese uthela irayisi elomile elifanayo kanye ne-gazinga. Letha i-risotto emathumba, bese upheka amanye amaminithi angu-30.
2. I-kinoa ngeqanda elithosiwe
I-croup kinoa namuhla ibhekwa njenge-superfood ezithandwa kakhulu, ngenxa yokuqukethwe okukhulu kwamaprotheni, i-vitamin E ne-fiber.
Izithako:
- 2 wezipuni amafutha omnqumo;
- I-clove eqoshiwe e-garlic;
- 2 amaqabunga amakhulu eklabishi;
- 200 g yefilimu;
- Amaqanda amabili - iqanda ngalinye;
- 1 shallots;
- 350 ml amanzi;
- ikhasi elimnyama;
- usawoti usawoti.
Hlanganisa u-croup ukuze ususe ama-debris ngaphansi kwamanzi abandayo,. Faka emlilweni oqinile futhi ulethe ifilimu emathumba, bese upheka ngaphansi kwesibopho esivaliwe, kuze kube yilapho yonke into esetshenziselwa uketshezi ingena emanzini. Inani eliphelile le-porridge lanele okwenziwe ama-servings amabili. Gcoba i-pan yokudoba, engeza u-garlic, ama-shallots oqoshiwe kanye neklabishi e-shredded. Usawoti, pepper, engeza i-kinoa ne-gazinga, uvuselele njalo, imizuzu engu-3-5. Sakaza i-rump kumacwecwe bese umboza ngamunye ngamaqanda othosiwe.
3. Isobho lezambatru ngepelepele elibomvu
Isidlo esinobuhle, kodwa esibuhlungu sizosiza ukuhlukanisa i-jalapeno pepper ukubhema emlilweni ovulekile.
Izithako:
- 1 anyanisi omnyama obomvu, uthathe izindandatho;
- 2 wezipuni i-hemp oil;
- umquba omanzi owomile;
- 2 wezipuni cilantro eluhlaza oqoshiwe;
- 2 g of cumin;
- 1 uphethi ophemayo, uthathe amasongo awuhafu;
- 2 amazambane amakhulu;
- 1.5 amalitha emhluzi wemifino;
- usawoti usawoti.
On fat yemifino, gazinga anyanisi, imifino kanye pepper. Sika amazambane zibe tincetu bese ufafaza usawoti, i-garlic powder. Gweba amafriji namazambane epanini, engeza uketshezi bese upheka phezu kokushisa okuphansi imizuzu engu-30.
4. Isiphuzo esiqabulayo nge-watermelon and mint
Encwadini kunesigaba sonke esinikezwe iziphuzo zasehlobo, hhayi isibalo esiyingozi. Iresiphi ethandwa kunazo zonke ihlanganisa ugaxe lwamanzi we-melon culture.
Izithako:
- 500 g we-pulp of ikhabe ngaphandle kwekhasi;
- iqhwa elichotshoziwe;
- amaqabunga ama-mint amasha;
- 200 ml amanzi amaminerali;
- 2 wezipuni ushukela.
I-watermelon ye-pulp neqhwa bese uhlambalaza ku-blender kuze kube yinto ephathekayo. Hlanganisa ingxube ngamanzi abandayo, uthele phezu kwezibuko futhi uhlobise ngamaqabunga e-mint, uhlahlwe ezintendeni.
5. Izindwangu zamehlo ezitshalo
Amadombolo angapheka hhayi kuphela emanzini abilayo, kodwa futhi aphekwe. Le ndlela ikuvumela ukuba ulondoloze wonke amavithamini nezakhi.
Izithako:
- 350 g kafulawa wekolweni;
- 300 ml wamanzi afudumele;
- 60 g webhotela;
- 1 tbsp. i-ginger shredded;
- 1 anyanisi esikhulu, uthathe izindandatho;
- 400 g yama-mushroom ama-Shiitake;
- 150 amagremu eklabishi oqoshiwe;
- 150 g of izaqathe eziqoshiwe;
- 5 g wepelepele omhlophe;
- 2 tsp. amafutha esisame;
- 3 wezipuni iwayini elimhlophe elimhlophe;
- 2 wezipuni i-soy sauce;
- 1 tsp ushukela ogqamile;
- usawoti ukunambitha.
Isikhathi sehora ngaphambi kokuba uqale ukufakela ama-dumplings, udinga ukulungiselela inhlama, ukuxuba ufulawa ngamanzi afudumele kanye namafutha we-sameame nokugcoba ngezandla ngobuningi beplastiki. Ukumboza indwangu ngethawula bese ufaka efudumele.
Ukuze uqale ukugcwalisa, kufanele usike amakhowe bese uzifakela ibhotela uze ukhulule uketshezi. Engeza i-ginger, u-anyanisi, iklabishi kanye neqathethi, inkathi ngosawoti kanye nopelepele omhlophe. Iwayini elibizayo, hlanganisa kahle bese ususa ekushiseni emva kwemizuzu emibili.
Sika inhlama ibe ngumbuthano ngilazi, u-pre-rolling it nge pin pin. Ngomunye wemibuthano ubeka ukugcwaliswa, bese u-zapripnut iminwe yakhe. Ama-dumplings agqitshiwe afakwa kwi-grate ephesheya, lapho amanzi abilayo khona. Izinduku zombili umbhangqwana zizobe zilungele kumaminithi angu-20.
6. I-Granola ene-maple isiraphu
I-Granola ilungiselelwe kusuka ku-muesli noma i-oats efakwe ama-flakes nama-additives. Njengomthetho, indima yabo idlala amajikijolo noma izithelo ezomisiwe. Umdlali we-actress uhlongoza ukuwafaka nge-maple isiraphu namafutha emifino.
Izithako:
- 350 g we-oat flakes noma okusanhlamvu "okusanhlamvu oku-7";
- 300 ml wamanzi abilayo;
- 100 ml isiraphu ye-maple;
- 100 g amakhiwane omisiwe;
- usawoti.
Thela i-oatmeal ngamanzi bese umboza, shiya imizuzu engu-10. Usawoti ukunambitha, engeza amakhiwane omisiwe, okucutshiwe, nesiraphu. Hlanganisa futhi usakaze kumacwecwe okukhonza.
7. Ama-meatballball aseTurkey
Ama-meatball avela ku-fillet yezinyoni ayikho i-caloric, njengesidlo esifanayo kusuka enkomeni yenkomo noma yengulube.
Izithako:
- 500 g turkey fillet;
- 1 anyanisi omncane obomvu, uthathe izindandatho;
- 800 g of utamatisi ovuthiwe;
- 3 wezipuni amafutha we-sunflower ngaphandle kwenhunga;
- i-garlic powder;
- amaqabunga e-basil, thyme, rosemary;
- usawoti usawoti.
Utamatisi uhlutshiwe, ngaphambili wawunamanzi abilayo. Gweba uginindela uphinde ubilise amaminithi angu-7-10, ukwenze utamatisi we-tomato uphume kuwo. I-fillet ibhalwa nge-grinder yenyama kanye nama-herbs aqoshiwe kanye anyanisi. Hlanganisa ukugxila ngamafutha, usawoti bese ugoqa amabhola amancane kuwo. Ama-meatballs afakwa ku-tomato sauce bese efakwa kancane kancane. Pheka phezu kokushisa okuphansi imizuzu engu-40.
8. Cocktail- "umakhi muscle"
Ukuzama ukunikeza inzuzo enkulu kumaprotheni ama-cocktail ekwakheni imisipha yomzimba, ungafaka imifino nezithelo kubo.
Izithako:
- 1 ukukhonza ngamaprotheni wesondo;
- 1 ukukhonza nge-vitamin supplement;
- 300 ml ubisi lwe-alimondi noma ngaphandle kokunambitheka;
- 100 ml of puree i-apula;
- 100 g we-pulp yebhanana.
Hlanganisa zonke izithako ku-blender high-power and uphuze imizuzu emihlanu emva kokuzivocavoca okukhulu.
9. I-Pasta ene-tuna neminqumo
UMacaroni angakwazi ukupheka kuphela amaNtaliyane: AmaMelika, ngokusho kukaGwyneth, angakwazi ukuncintisana nabo kalula.
Izithako:
- 250 g we-pasta yanoma yiluphi uhlobo lwama-durum kakolweni;
- 50 ml wamafutha omnqumo;
- 50 g of capers wageza futhi omisiwe;
- I-clove ye-garlic, uthathe iziqephu ezincane;
- Ikhanda eli-1 le-tuna ekheniwe;
- 100 g yeminqumo eqoshiwe;
- ijusi le-1 lemon;
- 5 g wepelepele obomvu;
- usawoti.
I-pasta upheke amaminithi angu-7-8 emanzini abilayo anobisi. Esikhunjini esinamagatsha anamanzi, ukushisa amafutha, gazinga ama-capers kanye negalikhi kuwo. Hlanganisa i-gazinga ne-tuna fillet, uhlanganise ngemfoloko, pepper. Beka i-pasta kuma-plates, phezulu kwe-sauce yezinhlanzi, ukuhlobisa ngeminqumo bese ufafaza ijusi lemvelo.
10. Isiphuzo sabantu baseMexico esiyimfihlo
UPaltrow ngesikhathi uhambo oluya e-Mexican resort usefunde iresiphi eyimfihlo yesiphuzo egcina ithoni yesikhumba futhi kusiza imibimbi ebushelelezi.
Izithako:
- 200 ml yogurt enamafutha aphansi;
- 1 tsp amafutha atholakala ku-vitamin E;
- 2 tsp. cilantro oqoshiwe;
- i-juice juice.
I-yogurt igcwala i-blender, ibuye ibeke imifino, uthele amafutha nomusi. Basha ngesivinini esivamile semaminithi angu-2-3.