Ngenxa yobungcweti abapheki, kunezinto zokupheka ezihlukene zokudla ezilula futhi ezingabizi. Kusuka kumikhiqizo ewusizo ungakwazi ukulungisa isobho, izitsha ezihlangene, ukudla okulula, ama-saladi ngisho nama-dessert. Into esemqoka ukusebenzisa izindlela zokupheka ezinomusa.
Ukupheka kokudla isobho
Abantu abadala abadala bafundisa izingane zabo ukuthi izitsha zokuqala ziphilile futhi lo mbono uqinisekisiwe. Ukukhanya okufudumele, ukudla okufudumele kukhuthaza ukugaya, njengoba izindonga zesisu zifudumala futhi ukukhiqizwa kwejusi esiswini kuyashukumisa. Izitsha zokuqala zigcina ibhalansi yamanzi usawoti, ngokushesha futhi kalula emzimbeni. Ukupheka kuyindlela evunyelwe ukupheka ngokudla, ngoba igcina inani eliphakeme lezakhi.
Isobho semifino - iresiphi yokudla
Imifino ikuloluhlu lwemikhiqizo ewusizo kakhulu emzimbeni nokulahlekelwa isisindo, ngoba aqukethe amavithamini, amaminerali, i-fibre nezinye izinto ezibalulekile. Izakhamuzi zincoma ukuthi zifake ifomu elisha, kodwa emva kokuba imishanguzo efanele yokushisa imishanguzo isasebenza. Ukupheka kwezinto ezidinga ukudla kufanele kukhishwe ukusetshenziswa kwamazambane, lapho isitashi esikhulu singalimaza khona.
Izithako:
- anyanisi - izingcezu eziyisithupha;
- utamatisi - ama-6 ama-pcs .;
- Iklabishi - 0,5 g;
- ikhasi - izingcezu ezintathu;
- amahlumela esiliva esidliwayo esinamagatsha anamanzi - i-bunch;
- i-parsley nezinongo.
Ukulungiselela
- Utamatisi uphonsa imizuzwana emanzini abilayo ukuze ubheke kalula, bese uwasika ube cube encane. Faka ikhasi anyanisi oqoshiwe, njengamatamatisi, bese usika iklabishi. Pepper, ikhasi, futhi uthathe tincetu. I-greenery chop.
- Ukwenza isobho semifino yokudla, uthele zonke izithako ngamanzi bese ubeka umlilo. Lapho amathumba oketshezi, pheka imizuzu engu-10. emlilweni omncane.
- Ekupheleni kwesikhathi, ukunciphisa umlilo okungenani futhi upheke ngaphansi kwesiqubuthelo kwenye imizuzu engu-10-15. Ekupheleni kokupheka, engeza usawoti kanye nepelepele. Faka imifino, ubilise imizuzu engu-1.5 bese ukhonza ngemva kwemizuzu engu-10. ukuphikelela.
Isobho se-pea - iresiphi
Imifino yimikhiqizo ewusizo, ngoba icebile amaprotheni yemifino ewusizo. Ama-peas aqukethe amavithamini amaningi, amaminerali nama-amino acids. Kubonakala ukuthi kunciphisa ingozi yokukhuluphala ngokweqile kanye ne-anemia, kubalulekile emisebenzini yobuchopho nesistimu yezinzwa. Kukhona izitsha zokudla ezilula ngokusetshenziswa kwamapayipi, ngenxa yalokho okutholakala khona isobho esiphundu nephunga.
Izithako:
- impande yesilimo esidliwayo esinamagatsha anamanzi - 220 g
- izaqathe - ama-4 ama-pcs .;
- i-peas - into engu-1;
- anyanisi - ucezu olulodwa;
- amafutha - 5 g;
- izinongo.
Ukulungiselela
- Ebusuku, uthele i-peas ngamanzi ukuze ivule futhi kubalulekile ekugayeni kwayo okungcono.
- Hlanganisa isilimo esidliwayo esinamagatsha anamanzi kanye namaqathe amabili, uthathe i-cube bese ugcwalisa ngamalitha ayisihlanu amanzi. Pheka umhluzi uze wenze.
- Engeza i-peas elungiselelwe kuwo futhi ubilise kuze kube lula.
- Gwema izaqathe ezisele nge anyanisi bese uzisika. Beka imifino esitokisini sokubhaka, ubeke amafutha bese uwathumela kuhhavini, uphethwe ngamagremu angu-180, imizuzu engu-10.
- Esikhathini isobho imifino kufanele ithunyelwe maduze ngaphambi kokuphela ukupheka. Ekupheleni, usawoti kanye nepelepele.
Izitsha zokudla ezivela enkukhu
Imfuyo yezinkukhu ibhekwa njengeprotheni enkulu yomkhiqizo wabantu abafuna ukubhekana namaphilisi engeziwe noma ukugcina isimo. Inemithi eminingi ewusizo, kepha i-fat, ngokuphambene, ayanele. Kungcono ukukhetha izitsha zokudla ezivela encelweni yenkukhu, okuyi-caloric encane. Ijwayele ukucubungula izinqubo, ukugcwalisa izinto eziwusizo nokukhulula indlala. Sebenzisa le nyoni ngezitsha ezahlukene, kodwa hhayi ukuthosa.
Inkukhu yezinkukhu - iresiphi yokudla
Abaningikazi besifazane bavame ukucabanga ngalokho okumele bazitholele ukuhlobisa, ngakho-ke amadolo abhekwa njengumsizi ongcono we-cereal, pasta, puree kusuka emifino nokunye. Ukwehlukanisa ukunambitheka, izindlela zokudla ezivela ezinkukhu zezinkukhu zingase zenziwe nge-sauces eziningi, kodwa khumbula ukuthi kufanele zidle ukudla. Amakhansela okupheka angenziwa ngezindlela ezahlukene, kodwa kaningi avunyelwe.
Izithako:
- izibopho - 0,5 kg;
- amaprotheni - ama-2 ama-pcs.;
- ubisi - 65 ml;
- ibhotela - 35 g;
- usawoti nezinongo.
Ukulungiselela
- Ukupheka okunjalo kokudla okuvela enkukhu kuyahlukahluka kuleso sinyosi esincane esidayiswayo, okwenza i-dish ithenda ne-airy. Ukuthola lo mphumela, i-fillet kumele idluliselwe nge-grinder yenyama izikhathi ezimbili.
- Ukugxila kufaka ibhotela elithambile futhi uhlanganise kahle, ufaka amaprotheni. Thela ubisi, engeza usawoti kanye nopelepele, bese uphazamisa kahle nge-blender kuze kube yilapho kutholakala umthamo ophuthumayo, owodwa.
- Ubilise amanzi bese usebenzisa ama-spoons amabili, uhlanganise ama-knel bese uwafaka emanzini abilayo. Uma befika, pheka imizuzu embalwa, bese-ke, thola umsindo. Ungakwazi ukukhonza ngemifino eqoshiwe kanye ne-sauce ukhilimu.
Izinkukhu zezinkukhu - iresiphi yokudla
Okuthandayo kanye nesidlo esilula kakhulu, okuphekwe ekudleni inyama, okuyiyona isidlo sendabuko yokudla okunempilo akufanelekile. Ungaphelelwa yithemba, ngoba kunezifundo ezimbili zokudla ezilungiselelwe umbhangqwana, kwi-multivariate ne-oven. I-Cutlets ingenziwa ngezithasiselo ezihlukene, isibonelo, ngemifino, okuzobenza babe namanzi amaningi kakhulu.
Izithako:
- forcemeat - 1 kg;
- anyanisi - izingcezu ezine;
- amaqanda - izingcezu ezimbili;
- ama-oat flakes - 200 g;
- u-anyanisi oluhlaza - ama-2 bunches;
- amafutha, usawoti kanye nopelepele.
Ukulungiselela
- I-anyanisi ehlutshiwe, thumela ku-grinder ye-inyama, bese uyixuba ngenyama enobuthi, ufaka usawoti, pepper namaqanda.
- Kanye nesinkwa sendabuko emhlabathini kufakwe ama-flakes, avunyelwe ngokudla okunomsoco. Uhlala ubeka u-anyanisi oqoshiwe, ozohlinzeka ngesidlo samanzi.
- Beka ama-cutlets enziwe ngendlela efakwe ngokugcoba bese uwapheka ku-boiler kabili ngesigamu sehora.
Ukupheka kwezaladi zokudla
Isixazululo esikhulu sokudla nokudla okulula kulula ama-saladi. Kuyacaca ukuthi imayonnaise nezinye zokugqoka ezinamafutha zivinjelwe, kodwa akusikwesabeki, ngoba kunezindlela eziningi zokupheka zokudla zezinhlamvu ezahlukene. Kuvunyelwe ukusebenzisa imifino, izithelo, inyama yenkukhu, ushizi ophansi, inyama yenkomo kanye ne-veal, inhlanzi, imifino nezilwane zasolwandle. Ama-Salads amaningi adumile ayingozi kumuntu, kepha uma ubeka imikhiqizo evinjelwe ngokuwusizo, uzothola cishe okufanayo, kodwa izitsha zokudla zokulahlekelwa isisindo.
I-Olivier Dietary Recipe
Abaningi abakwazi ukucabanga ngetafula lokugcoba ngaphandle kwesaladi esithandwayo futhi engabizi. Ngokwesiko kuphekwe ngamazambane, isoseji kanye nemayonnaise, futhi le mikhiqizo yizitha eziyinhloko zesibalo esincane. Abathandi balesi sidlo akufanele baphelelwe ithemba, ngoba kukhona isaladi yokudla i- Olivier, okuyinto yokunambitha ivele ibe yinto engaphezulu kakhulu.
Izithako:
- izibopho - 170 g;
- amaqanda - izingcezu ezimbili;
- uphizi - 150 g;
- i-anyanisi - 0,5 izingcezu;
- izaqathe - ucezu olulodwa;
- ukhukhamba oqoshiwe - ama-2 ama-pcs .;
- Ikhukhamba entsha - ama-0.5 ama-pcs .;
- ikhadi elincane - 2 tbsp. izinkezo;
- dill, soy sauce nosawoti.
Ukulungiselela
- Inyoni, izaqathe namaqanda, ubilise, ikhasi futhi uthathe ama-cubes. Engeza i-peas kubo.
- Sika izinhlobo ezimbili zamakhukhamba kanye anyanisi ehlutshiwe. Dill wash bese nquma.
- Ukuze ulungise ukugqoka, hlanganisa i-curd ku-blender, ucezu kasawoti kanye namaconsi ambalwa we-soy sauce. Ihlala nje kuphela ukuhlanganisa zonke izithako futhi ushiye isaladi esiqandisini ukufaka.
Caesar Isaladi - iresiphi yokudla
Uhlu lwamasaladi athandwa kakhulu luhlanganisa uKhesari, okulungiselelwe ngokusho kokupheka okuhlukene, usebenzisa izithako eziningi nokugqoka. Ekhaya, imayonnaise ivame ukungezwa, engeke idliwe ngesikhathi sokudla. Ukupheka kwesidlo sokulahlekelwa kwesisindo kufaka phakathi inguqulo ewusizo yesaladi esithandwa kakhulu kaKesari, okuphekwe ngendaba emaminithi.
Izithako:
- Iklabishi ye-Peking - 300 g;
- utamatisi - izingcezu ezintathu;
- ushizi onzima ama-20% - 75 g;
- izibopho - 150 g;
- i-dill-bun;
- ukhilimu omuncu okuqukethwe kuka-15% - 2 tbsp. izinkezo;
- lwesinaphi - 1 ithisipuni;
- usawoti, pepper kanye ne-croutons ezenziwe ngokwenziwe.
Ukulungiselela
- Hlanza iklabishi, usule futhi uchithe amaqabunga ngezandla zakho. Mash the utamatisi zibe tincetu ezincane. Ngendlela efanayo, gaya kanye noshizi.
- Iziphequluli eziphekwe kuze kube yilapho sezikulungele ukugaya, futhi usike imifino. Hlanganisa zonke izithako esitsheni sesaladi.
- Gcwalisa izithako ezisele ezise-sauce. Beka ukugqoka esaladini bese ukhonza nge-breadcrumbs.
Ukupheka kwezinto zokudla ezivela ku-cottage shizi
Imikhiqizo yobisi ephucuziwe ifakwe ohlwini lwezitsha ezivunyelwe zokudla, kodwa kudingeka nje ukubheka okuqukethwe kwamafutha. I-cottage cheese ephansi kakhulu ayikhuthazwa futhi kungcono ukukhetha okukhethwa kukho kusuka ku-1 kuya ku-5%. Lo mkhiqizo ungumthombo obalulekile wamaprotheni ne-calcium, futhi ngenxa yokuntuleka kwalezi zinsuku, kunezinkinga zesistimu yokugaya ukudla. Ngisho ne-cottage shiese kuthuthukisa izinqubo zokuxuba. Izitsha ezidliwayo ezidliwayo zivumela ukuxuba i-cottage shizi ngezithasiselo ezihlukahlukene ezimnandi, isibonelo, amajikijolo, izithelo, uju njalonjalo.
Izidlo ezisuka ku-cottage shizi - iresiphi
Ukudla kwasekuseni kuyisidlo esibalulekile futhi kuye abakhiqizi be-cheese bafaneleke kakhulu, kodwa kubalulekile ukuba uzilungiselele kahle, ngakho-ke kufanelekile ukwenqaba ukukhathala. Ukupheka kwezidakamizwa kuhilela ukusetshenziselwa ukubhekwa noma ukuqhutshwa kwe-steam. Ukuze ungadli ngokweqile isisu, kunconywa ukuba ungabandakanyi imango noma ufulawa esitsheni. Iresiphi yamaqebelengwane okudla okudlayo avumela ukusebenzisa ama-raisin omisiwe, ama-apricot omisiwe nemifula. Njengengxube, ungakhonza i-yogurt noma i-berry sauce.
Izithako:
- i-cottage ushizi - 300 g;
- iqanda - ucezu olu-1;
- ushukela - 35 g;
- amafutha - 5 g;
- vanillin nosawoti.
Ukulungiselela
- Amaqanda ashaywa ushukela, usawoti kanye ne-vanilla, bese ufaka i-cottage shizi. Hlanganisa kuze kube yilapho uhlangana.
- Esikhathini sokubhaka, ukugcoba ngebhotela, ukubeka i-syrniki eyakhiwe.
- Pheka ngesikhathi sokushisa kwemizuzu engu-180 degrees 25.
Recipe yokudla cottage ushizi casserole
Isidlo esifanelekayo kwasekuseni nasekuseni kuyinto i-casserole. Uma ukhetha iresiphi efanele futhi ufike ngokukhonza kwangempela, khona-ke kuyoba i-dessert ehle kakhulu futhi ewusizo kunoma imuphi umkhosi. Izitsha ezinjalo zokudla ezivela ku-cottage shizi ukuze ulahlekelwe isisindo zivumela ukusebenzisa izithasiselo ezihlukahlukene, isibonelo, isinamoni, izithelo, i-cocoa, amajikijolo, izithelo nokunye. I-Casserole ingapheka kokubili kuhhavini nase-steamer / multivark.
Izithako:
- i-cottage shiese - 200 g;
- iqanda - ucezu olu-1;
- Ushukela / uju - 25-50 g;
- amajikijolo wonyaka - 100 g;
- usawoti nezinongo.
Ukulungiselela
- Hlanganisa amaqanda, usawoti kanye noshukela kahle. Uma ufisa, engeza izinongo.
- I-Cottage ushizi ushukela, bese ufaka engxenyeni yamaqanda elungiselelwe.
- Esikhathini sokubhaka, ukugcoba ngebhotela, ubeke isigamu se-curd mass. Beka amajikijolo bese uwamboza ngengxenye yesibili yenhlanganisela.
- Pheka kuhhavini ngama-180 degrees imizuzu engu-30.