Kuhlu lwezinzuzo zokudla eziningi, uhlangabezana nokukhulunywa ukuthi lokhu kudla kuhle, ngoba akudingekile ukupheka kuso. Yiqiniso, uma usadla ngesobho se-celery , kuzodingeka upheke kanye kuphela. Kodwa ingabe uzohlala isikhathi eside kangaka?
Ukushayela ukulahlekelwa isisindo, ungakhohlwa ukuthi ukudla akufanele kugcwalise thina kuphela ngokomzimba, kodwa futhi ngokwengqondo. Inqubo yokudla ukudla komuntu ukuphumula, ukususwa kokucindezeleka, injabulo, le mizwa ibekwe kithi izigidi zeminyaka. Ngemuva kwalokho, ngaphambili, indoda yokuqala eyinkinga enkulu eyathatha ukudla, futhi ukwamukela ekuthokozisweni kwakhe kwakungabhekwa njengokuwa.
Ukuze uqinisekise ukuthi ukudla akuguquli ukucindezeleka kwamahora angu-24 nokunganeliseki wena nomhlaba wonke, siphakamisa ukuthi ukwazi kahle izindlela zokupheka ezitholakala ngaphansi kwekhalori.
Ukudla okungcono kakhulu kwekhalori yezokupheka zethu
Okuqukethwe kwe-caloric kwesidlo kuxhomeke kulokho esikusebenzisa imikhiqizo nokuthi ikulungele kanjani. Ngakho-ke, ake siqale ukugcwalisa isiqandisisi sethu nezithako zokupheka zethu ezilula neziphansi.
Sigxile emikhiqizweni enempilo nokudla:
- amaqanda inkukhu;
- i-avocado;
- inkomo;
- i-veal;
- amantongomane;
- amajikijolo;
- ama-mushroom;
- isilimo esinamagatsha anamanzi
- isithombo;
- ukhukhamba;
- iklabishi yazo zonke izinhlobo;
- imifino eluhlaza;
- ubhalisiwe, ilayisi ensundu, isilwane, rye pasta;
- lentile;
- izinkukhu, ubhontshisi;
- izinhlanzi zasolwandle nezinhlanzi;
- imikhiqizo yobisi ngaphandle kwezithasiselo ezinomthelela we-fat kuze kube ngu-2%.
Izifundo zokuqala
Uhlu lwezindlela zokupheka zokudla okuphansi kwekhalori esizokwenza ngesisindo sizoqala nge isobho. Ukudla kwamanzi okuhle kuhle ngoba kokuqukethwe kwekhalori ephansi, kubalulekile futhi kuhlala isikhathi eside. Lokhu kutholakala ngesisekelo samanzi - sinomuzwa wokuthi indlala ivaliwe lapho isisu sigcwele, ngisho noma sigcwele amanzi.
Yiqiniso, kubalulekile ukusekela ukudla okudlayo kwizitshalo zemifino, kepha singakwazi ukukhokhela ngisho nezimbali, uma sifunda ukupheka ngokuhlakanipha.
Ukuze wenze ukupheka kwesobho kunezinga elincane eliphansi lokunciphisa, kudingeka wenze lokhu okulandelayo:
- ngoba isobho likhetha inyama enamafutha aphansi;
- Ungasebenzisi amathambo, isikhumba, noma ngemikhiqizo yezisobho;
- ngesikhathi sokupheka, susa isikhumba sobuso besobho;
- emva kokupheka ngisho nomhluzi ophansi we-fat, ake upholile phansi, uwubeke esiqandisini ubusuku, futhi ekuseni ususe ifilimu enamandla enzima.
Izifundo ezimbili
Izitsha zesibili kufanele futhi zisekelwe emifino - kulula ukugcwalisa, ngoba ungakwazi ukukhokhela ingxenye enkulu yesabelo, futhi kunzima ukululama - empeleni, imifino, kunoma yikuphi, iqukethe amafutha angaphansi.
Izibonelo zezifundo eziyinhloko:
- Pepper yesiBulgaria, ebhakawa utamatisi;
- goulash kusuka iklabishi;
- isitshalo semifino;
- ama-aubergines ngesi-Korean;
- i-sorrel no-utamatisi;
- ratatouille.
I-Desserts
Isihloko esibuhlungu kunazo zonke yizipheka zokupheka okuphansi kwekhalori kulabo abalahlekelwa isisindo. Ukubhaka akukho muntu oyokweluleka ukuba adle nsuku zonke, ekudleni noma cha, kodwa ngezinye izikhathi ungathola ngisho nezinketho eziphansi kakhulu zekhalori.
Khumbula - ama-sweets angcono kakhulu okudla njalo asekelwe ku-curd, kungakhathaliseki ukuthi yi-casseroles, amaqebelengwane ashizi noma i-ayisikhilimu eyenziwe.
Ukupheka kwezitsha
Isobho sase-Italy elinemifino nobhontshisi
Izithako:
- ubhontshisi obomvu - 450 g;
- amanzi - 1.5 amalitha;
- iwayini elibomvu elomile - ½ into;
- basil omisiwe - 2 tsp;
- usawoti - ½ tsp;
- marjoram omisiwe - 1 ithisipuni;
- ikhasi - 1/3 tsp;
- anyanisi - ama-2 ama-pcs .;
- zucchini - 400 g;
- isilimo esinamagatsha anamanzi - 200 g;
- I-pepper yesiBulgaria - 200 g;
- izaqathe - 200 g;
- i-garlic - ama-clove amane;
- utamatisi unamathela - 170 g;
- Ushizi oluhlaza - 40 g.
Ukulungiselela
Amabhontshisi athungatha ngobusuku emanzini. Uma usuka ekuseni, ubilise imizuzu engu-10, bese uvula amanzi, uthele amanzi amasha bese uletha ngamathumba, ubilise imizuzu engu-10. Okulandelayo, udinga ukunciphisa ukushisa, engeza iwayini, usawoti, pepper, izinongo, vumela ukubilisa, ukumboza upheke kuze kube yilapho ubhontshisi bekulungele (cishe amahora ama-1.5).
Engeza imifino echotshoziwe bese upheka uze ulungele. Engeza unamathisele utamatisi, upheke amanye amaminithi angu-10, bese uyisebenzela etafuleni nge ushizi ogayiwe.
Ama-eggplant ase-Korean
Izithako:
- isitshalo seqanda - izingcezu ezintathu;
- Pepper yesiBulgaria - ama-3 ama-pcs .;
- anyanisi - ama-2 ama-pcs .;
- i-chili pepper - i-1 pc.;
- usawoti, ugarlic - ukunambitha.
Ukulungiselela
Ama-eggplants ahlukaniswe emincintiswaneni encane, inkathi ngosawoti bese ehamba ubusuku bonke.
Ama-eggplants ahlambulule usawoti, aphuma futhi aphephe ngo-ukholifulawa, enezela anyanisi, i-pepper bell kanye ne-pepper ebomvu eshisayo.
Susa ekushiseni, engeza ugarliki, ikhava bese uma imizuzu engu-5.
Cottage ushizi casserole
Izithako:
- i-cottage cheese - 750 g;
- manka - 2 wezipuni;
- ushukela - amane wezipuni;
- izithelo zomvini noma izithelo ezifakiwe - izipuni ezimbili;
- amaqanda - izingcezu ezintathu;
- ukhilimu omuncu - 300 g;
- vanillin - 1 sachet;
- amafutha yemifino - 1 ithisipuni;
- ikhasi lemon - 1 pc.
Ukulungiselela
Beat Beat Cottage ushizi, 2 tbsp. ushukela, amaqanda amabili, i-vanillin ne-lemon zest kuze kufike homogeneity. Engeza i-mango, isibhamu. Engeza izithelo ezifakiwe, mix. Ifomu (24cm) gcoba isitshalo. ibhotela, uthele uhlaka lwe-curd bese ubhake kuhhavini imizuzu engu-30 ekushiseni kwama-cream angu-170 Cream ukhilimu omuncu, 2 wezipuni. ushukela, iqanda.
Uma isikhathi sesendlalelo sokuqala siphela, thola ifomu, uthele isendlalelo sesibili bese ubeka kuhhavini imizuzu engaba ngu-10. Ngemuva kokulungiselela, isendlalelo singase sigwede kancane phakathi nendawo - lokhu kuvamile.