Ukuba ufuna ukulahla iipounds ezongezelelweyo, isipinashi kuwe ungokoqobo. Akukhona nje kuphela i-calori ephantsi, kodwa i-stock real of microelements kunye namavithamini, okubaluleke kakhulu ukulahlekelwa isisindo. Uninzi lwawo upinamitha ama-vithamini A, B2, B6, C, H, K, potassium, i-calcium, i-folic acid, i-magnesium. Zonke ezi iivithamini zinceda ukuhambelana kwamaprotheni, ukuphucula i-fat and carbohydrates metabolism, lawula umsebenzi wamathumbu nesisu, ukunciphisa izinga leswekile, ukunceda ukulwa nokukhathala nokuxinezeleka.
Ukupheka nge sipinashi
Isaladi evela kwiitamatati kunye nesipinashi
I-saladi uza kuyidinga le mveliso elandelayo: isiqingatha kilogram yeetatayi, isiqingatha se kilo sesipinashi, isiqhamo semifino, amaqanda ama-2, isiqingatha se-pasta, iinqwelo ezimbini ze-yogurt kunye ne-cottage shizi, ityuwa kunye nepepper ukula.
Amaqanda ubilisa kanzima kwaye apholile. Isipinishi isilungisa kwaye sinqumle isiswini esisisiseko kunye nama-petioles. Gcoba kakuhle emanzini uze udibanise. Utamatisi zixutywe ngamanzi abilayo kwaye ususe kuzo. Emva koko utamatisi kunye nesipinashi uthathe iikhabhi zobukhulu obuphakathi, faka yonke into kwisitya se-saladi. Hlanganisa i-yogurt nge yogurt, yongeza ityuwa kunye nepepper, kwaye emva kweso salamula. Ngaphezulu uhobise amaqanda abilisiwe, inkukhu etyunyiwe okanye iincindi.
Isipinashi kunye ne-tar kunye ne-soy sauce
Uya kuyimfuneko: isiqingatha se kilo sipinashi, i-spoon yeoli yeoli, iipunipoli ezi-2. ubisi, 1 tbsp. i-soy sauce kunye nompu omnyama.
Isipinashi kunye nokuhlanza. Emva koko, yipheke emanzini anosawoti imizuzu emi-5. Kwipani yokucoca, ukufudumeza ioli, yongeza isipinashi kunye nefri ekutsheni okukhulu emininzi imizuzu, ngelixa ivuselela rhoqo. Hlanganisa ubisi kunye ne-soy sauce uze ungeze khona i-pepper emnyama. Grill isipinashi kwisitya esifudumeleyo, uthele i-sauce uze usebenze ushushu.
Isobho sesipinashi kunye neeperesi ngeSpanish
Ukwenza isobho uzakuyidinga: 800 amagremu wesipinashi, ukupaka ii-peas eziluhlaza eziqingqiweyo, amaqanda amabini, 200 iigremu zenyama, i-kroti enye, i-anyanisi e-2, i-2 utamatisi, i-clove ye-clove yegalikhi, i-50 g yeoli yeoli, i-leaf leaf, ityuwa kunye nepilisi ukunambitha.
Ubilise ezimbini iilitha zamanzi, ufake inyama, i-bulb, izaqathe kunye neqabha. Emva kokubilisa, yenza umlilo omncinci upheke inyama ephekwe ngaphambili. Ekugqibeleni, yongeza iifolo.
Amaqanda ubilisa kanzima kwaye apholile. Isipinashi khetha kwaye ubilise ngamanzi abilayo malunga nemizuzu emithathu. I-bulb iphosa ngokukhawuleza kunye nefry kwioli yeoli, yongeza i-garlic ecocekileyo. Iitamatisi zinyuka ngamanzi abilisayo, ziwacima, zinqumle kwaye ziphose epanini yokupanda kwi-anyanisi. Ityuwa, ipepper uze upheke yonke imizuzu engamahlanu.
Ukusuka emthonjeni, thatha i-anyanisi, iinqwelo kunye neqabunga le-bay. Sika ii-kroti uze uzibuyisele. Emva kweso sobho, yongeza isipinashi esicucile, ugqoke utamatisi kunye anyanisi, ityuwa uze ufike esibilweni. Konke kakuhle kwaye ushiye omncinci ukuma phantsi kwesiqhekeza. Khonze ngeqanda eliqwengwe.
Isipinashi kunye neminqamlezo
Ukulungiselela le siza uya kuyidinga: isiqingatha se kilo sipinashi, 200 amagremu we-shrimp ehlutshiwe, ii-clove zegalikhi, i-tablespoon ye-tomato unamathela, i-2 tablespoons yeoli yeoli, ityuwa kunye ne-pepper perch.
Sipinashi, susela bese ubilisa emanzini amnandi abilayo imizuzu emihlanu. Kwi-pan yokucima, ioli yamafutha omnquma kwaye ungeze i-garlic ecocekileyo, kunye ne-shrimp. Fry them imizuzu emithathu. Emva koko kwi-shrimp, yongeza isipinashi ecocekileyo, ityuwa kunye nepelepele. Gcoba kakuhle kwaye wongeze unamathisele utamatisi. Kucima umlilo ngomzuzu emihlanu. Ncedisa isitya eshushu.
Isinishi nge-lentil ukhilimu
Ukupheka, uzakufuna izi zithako ezilandelayo: i-kilo yesipinashi, iigrimu ezingama-300 zezilwanyana eziluhlaza, amaqanda ambalwa, iglasi ye-fat-fat cottage cheese, i-bulb, i-carrots, ioli yeoli, ityuwa kunye nopele.
Isipinashi, hlambulula, hlambulula kakuhle kwaye ufake amanzi abilayo ezimbini okanye ezintathu imizuzu. Emva koko, uthele kwi-colander uze uyiyeke. Njengoko kuphela amanzi angaphezu kwamanzi aya kuhamba, usike isipinashi ngokufanelekileyo. Kwisitya, shaya amaqanda, ityuwa kwaye ungeze ubisi kubo, ngokukhawuleza ukubetha. Emva koko faka isigxina seelentili ezigqityiweyo, isipinashi esicwebileyo, xuba kakuhle kunye nendawo kwindawo yokupheka. Ukucwilisa i-oven ukuya kuma-degrees angama-160 uze ubeke ikamper ukulungiselela malunga nemizuzu elishumi elinesihlanu. Ukukhonza isipinashi ngeoli yeoli kunye nokutshisa.
Gcoba i-lentils eseleyo kwi-blender de i-massage. Yongeza ioli yeoli yomnqumo kunye ne powder nut (eg isicu somsi). Khonza njengomsila wokubhaka nge-lentil.
I-Potato casserole kunye nenkukhu kunye nesipinashi
Ukuze ulungiselele esi sidlo uzakufuna izi zithako ezilandelayo: 600 g yeetatate, amaqanda ama-3, i-250 g yenfolothi yenkukhu, i-100 g ye-kroti, i-150 g yesipinashi, ibhotela, ityuwa kunye nepilisi ukula.
Iinqathi kunye neepatata ziqhekeza kwaye zipheke zize zibe zipholile. Emva koko uthele amanzi kwaye usonge imifuno kwi-mash. Ukuhlamba i-puree addives kunye netyuwa. Hlanganisa yonke into kakuhle. Ukususela kumfomfolo wenkukhu wenze inyama egumbini. Yenza ugaye kwi-blender uze udibanise nencwadana yenkukhu. Umxube obangela umpompo kunye netyuwa, yongeza iqanda kuwo kwaye udibanise.
Yilungisa i-oven ukuya kuma-degrees angama-190. Ngethuba i-oven ishushu, i-oyile isitya sokupheka, kwaye uyibeke ngezohlu: i-potato-carrot puree, phezulu nge sipinashi, enye enye ingqimba ye-potato-carrot puree. Bhaka kwi-40-45 imizuzu. Xa ukhonza, unokuzihobisa ngemifuno.
Mousaka we sipinashi
Ukupheka i-moussaka uya kuyimfuneko:
500 g yeetekisi, iqanda elilodwa, iqela lee-anyanisi eluhlaza kunye negarliki eluhlaza, i-300 g yehayi yokubhema, i-200 g ye-brynza, i-300 g ye-brynza, u-100 g we-cheated hard cheese, ibhotela, ityuwa, i-pepper kunye neziqholo zokunambitha.
Esi sidlo silungiselelwe ngokukhawuleza kwaye ngokukhawuleza. Ukuqala, ubilise iizambane kwiifom yifomu kuze kube yimizuzu ekulungele. Emva koko, hlambulule uze uthathe iinqununu 1 cm ubukhulu. Geza isipinashi uze uyiqhebe kakuhle. Fry it ngegalikhi. Hlanganisa i-ham isinqunyiweyo kwi-cubes kunye ne-garlic eluhlaza okotyiweyo kunye ne-anyanisi, ibethwe ngeqanda, ixutywe ngeshizi, ukhilimu omuncu, iziqholo, ityuwa kunye nopele. Yongeza umxube wesipinashi kumxube. Emva koko, ulungise i-oven ukuya kuma-degrees ayi-170. Ukucoca, u-oyile, ubeke iifatates, uze udibanise umxube kunye nesipuni kunye phezulu kunye noqweqwe lwezambatho. Ukuphalaza ushizi ogayiweyo kunye nokugcinwa kweminye imizuzu engama-20.
Njengoko uyakubona, isipinashi ngumveliso onomdla kakhulu. Iqukethe ezininzi iivithamini nezixhobo ezincedo. Ngenxa yongcamango olungapheliyo, isipinashi sinokudibaniswa kwiitya ezihlukahlukeneyo: ii-pie, amaqanda aqhekezayo, inyama, i-salads, i-sauces kunye ne-tadaleye. Ukongezelela, isipinashi ingasetyenziselwa ukulungiselela iikhosi eziphambili zondlo, zokupheka esizichaze ngasentla. Yonke into ilungiswe ngokukhawuleza kwaye ilula. Okuphambili, kwisitya ngasinye ngesipinashi ezininzi ezintle.