Kukuphi ukusetyenziswa kokutya?
Sebenzisa iziqhamo zakho eziqhelekileyo kunye nemifuno, funda ezintsha, udibanise ngokuzenzekelayo izitya ezahlukeneyo, ukuphulaphula iimpendulo zomzimba. Faka into yakho yokucoca. Kudesnichay ekhitshini kulula kwaye kulula. Kwaye njengokuba izithako eziphambili kufuneka zithathe imifuno - zona (kunye neziqhamo kunye namajikijolo) ekudleni kwakho kufuneka kube ngu-600-700 ngosuku. Ngaba ucinga ukuba kukho iivithamini C ezininzi kwiimonon ezingashukunyisa intsholongwane kwixesha elizayo umntwana? Uphosakele! Ininzi yepilgi yeBulgaria, iitapile, i-kiwi, isaladi neipulo. Iinqwelo ezibomvu - igumbi lokugcina le-provitamin A. Siza kuvula imfihlo ebalulekileyo: izinto ezincedisayo azikwazi ukufaniswa ngaphandle kwamafutha: iipuni zeoli yezolimo okanye ukhilimu omuncu. Ngaba ufuna ukutshiza nje kwimifuno enomnandi? Musa ukuzikhanyela lo lonwabo, kodwa usoloko wenze njalo i-saladi kunye needyuli ezimnandi. Iifama ezihlaza (kunye nezinye iimbotyi) - inkokeli kwi-vitamin B6 kunye ne-folic acid, oko kuyimfuneko ekuphuhliseni inkqubo yomnyuba yomntwana. Kubaluleke kakhulu ebusika kunye nehlobo li-salads eluhlaza. Ziqukethe ezininzi iivithamini zeqela B, i-potassium kunye ne-magnesium. Bahluke kakhulu! I-spicy ne-peppery, ebukrakra, enomnandi, epholileyo kunye neyantlukwano ... Naliphi na ixesha lonyaka - kwinqanaba lokuthandwa. Ehlotyeni kuya kuba nemifuno nezityalo ezincinane. Kwaye ngoku kutya izitya ziza kutshintsha, imifuno entsha kunye namaqabunga amancinci enempilo, enqabileyo kwaye ekhanyayo. Nangona kunjalo, thengisa iimveliso eziveliswa kwimihlaba: ikhulile kwiindawo zokugcina izityalo, ziqukethe izinto ezinobungozi, kuba kuthatha ixesha elide ukuyihambisa nokuyigcina.
Ngaphandle kokulahlekelwa okungadingekile kokutya
Ngaba uyazi ukuba ibhanana, i-avocado, i-mango ayifanele igcinwe kwifriji? Ngenxa yolu hlobo, abalahlekelwa yinkalo kuphela, kodwa kunye nezinto ezincedo. Zininzi iimfihlelo ezinjalo. Iipatates, izaqathe, iibhothi kufuneka zigcinwe kwindawo epholileyo. Ewe, ukuba i-balcony ekhutshelwe ibhokisi ibhokisi ekhethiweyo eqinile. Iziqhamo ezigqibeleleyo, iinxalenye ezifuthiweyo zezityalo zikhupha i-hormone ye-ethylene yesityalo, ekhupha ngokukhawuleza ukuguga kwemifuno nezithelo. Ngokuqhelekileyo, cwangcisa iziqhamo kunye nemifuno kwaye ulahleke nokuba uchithe ngokukhawuleza ngokukhawuleza. I-Ethylene iyakhutshwa ngamaapulo, ngoko kufuneka igcinwe ngokwahlukileyo kuzo zonke ezinye izitokisi. Kodwa ngokuqinisekileyo kwindawo egudluzayo (ukuba zipakishwe okanye zihlanganiswe ngokuqinile, ngoko ubeka ingozi ekulahlekelweni zonke iziqhamo kanye). Ukugqithisa kakhulu iklabishi ye-ethylene (emhlophe, imbala, i-Brussels), i-broccoli, i-kiwi, imango. Ungayithandi imiphumo yayo, utamatisi, ukhukhamba, amapheya, amabhanana, i-nectarines, i-avocados. Kwaye u-anyanisi, iitapile, iifrika kunye nemifuno enamagqabha. Zama ukupakisha yonke imifuno kunye neziqhamo ngokwahlukileyo, emva kokuhlamba nokumisa. Isaladi eluhlaza ayikwazi ukuma kubanda. Ukuba nje uyiphonsa efrijini, "ukutshisa" kubonakala kumaqabunga. Isaladi eqingqiweyo iya kuba yimanzi, iphendulele emnyama. Kuya kuba akukho mavithamini kuwo. Phuma ngaphandle kokuzisola! Musa ukuthenga iziqhamo ngeendawo ezimnyama: zikhona ezimbalwa izinto ezinobomi kuzo kunabo bonke. Kodwa musa ukulingwa ngubuhle obuhle bokuvunwa. Gxininisa kwendalo!
Ubugcisa bokudibanisa ukutya
Eyona nto ingcono imifuno kunye nesaladi kunye nemveliso yamaprotheni - inyama, intlanzi, amaqanda. Unondla, luncedo yaye unikezela amathuba anokulinganisela okudibanisa, okuvumela ukuba wenze izitya zeyona nto inzima kakhulu. Ngale ndlela, iingxaki nge-vitaminisation aziyi kuba!
Romaine kunye neParmesan
Ukubunjwa (kwi-4 servings): amaqanda ama-4, i-bunch of lettuce yamaRoma, 1 tbsp. i-oyile yeoli, i-100 g ye-Parmesan ushizi.
Ukulungiselela:
Iqabunga ngalinye leelayiki lihlanjululwa ngaphantsi kwamanzi asebenzayo kwaye lubekiwe. Ukulondoloza amavithamini kungcono ukusidiliza. Hlanganisa amaqanda, obilisiwe, kunye neengcezu ezinkulu. Kule ndawo ubeka zonke iziqendu: i-lettuce yokuqala, amaqanda, kunye nama-flames e-parmesan. Ekugqibeleni, yonke into yathululelwa kunye neengcambu zeoli yeoli yomnquma.
Ukusuka kwiibhotile kunye nama-apricot omisiwe
2 ii-beet ezincinci ezincinane, ii-10. ama-apricot omisiwe, 1 tbsp. i-spoonful sugar, 1 dec. isipuni sebhotela, i-cottage cheese, ukhilimu omuncu okanye ukhilimu.
Ukulungiselela:
I-beetroot ehlambulukileyo efanelekileyo. Yomisa ama-apricots omisiwe uze uwasika ezincinci ezincinci. Ukushisa ibhotela kwipani yokucoca kunye noshukela kwi-pan yokucima. Xa ichithwa, yenza iincinci ezincinci ze-beetroot kunye nama-apricot omisiwe. Ndabona ukuba iswekile yaqala ukujika i-caramel mass? Vala umlilo. Yongeza i-cottage shiese, ukhilimu omuncu okanye ukhilimu.
Isaladi kunye nama-apula kunye noshizi
I-200 g yeeshizi, i-apula e-1, ibhola le-saladi, 50 g yamanuts, 1 tbsp. isipuni se-ukhilimu omuncu.
Ukulungiselela:
I-cheese ne-apula ye-sodium kwi-grater enkulu, amaqabunga e-lettuce. Hlanganisa yonke into kwaye udibanise i-walnuts. Phuma kwisitya sesaladi, nangaphambi kokuba usebenze, ixesha lekhefu nge-ukhilimu omuncu.
KwiSalay Salads
Inkukhu, inyama yenkomo, i-veal, u-turkey, umvundla - unokhetho olucebileyo. Imifuno, imifuno kunye neziqhamo ziya kunceda ukuthungca inkanuko yenyama kwaye ivumeleke ukufikelela kwiintlobo ezingapheliyo.
Nge turkey
150 igramu ye-turkey ebilisiwe, i-1 ikhukhamba, 1 i-carrot, i-1 tbsp. i-oyile yeoli yeoli, i-lemon juice, i-soy sauce, i-nut nuts, i-1 teaspoon ishukela, i-1/2 ye-pepper, i-clove yegalikhi. I-sauce i-sauce kunye noshukela kwaye iphekwe epanini yokupanda 2 - 3 imizuzu. Makhe zipholile, zongeza i-garlic, pepper, ijusi, ibhotela kunye ne-whisk. Imifuno nenyama zigalelwe iinqununu, amasimu kunye ne-sauce, zifefe ngemifuno kunye neentonga.
"Inyama entle"
1 inkukhu yenkukhu, i-avocado 1, i-1 bunch of salad, ii-yolk yolanga ezimbini, iifuni eziyi-3 zeoli yeoli, i-1 lemon juice.
Ukulungiselela:
Ifayile yomhluzi okanye i-fry. Yolks whisk, wongeza i-drop of oil, uthele kwijusi yemon. I-lettuce ishiya izandla zakho zibe zicucu, zifake kwisitya, isiqingatha semida yesuphu, xuba. Inkukhu enqunywe kunye kunye neengcinci ezincinci ze-avocado zongeza kwisaladi. Dlulela yonke i-sauce eseleyo. Khonza kwindawo yesaladi.
IsiThai
I-fletlet ye-inkukhu, i-1 grapefruit, i-2 tsp i-soy sauce, i-1 teaspoon ye-oil yesame, i-juice ene-pulp yesiqingatha semon, i-half red and green pepper, ii-sprigs ezi-2 ze-mint ne-coriander, i-dess. isipuni seoli.
Ukulungiselela imveliso yokutya:
Ifayili yomhluzi uze uthathe izicucu ezincinci. I-Grapefruit ihlambulukile, qi niseka ukukhupha iifilimu, uhlulwe. Yongeza amaqabunga ama-mint, i-cilantro kunye ne-chili. Ijisi le-lemon, i-soy sauce, i-sesame kunye neoli yezilwanyana, uxube, utyisi kunye nexesha kunye nale mxube.
«Imifuno enomhlaza»
Inxalenye encinci yeentlanzi ezincinci zintlanzi, 1 tbsp. Iipuni zee-peas eziluhlaza, i-potato enye, i-kroti, i-beet encinci, i-1 teaspoon ijusi ye -mon, ngomhla woku-1. iipuni yeoli yemifuno, ityuwa.
Ukulungiselela imveliso yokutya:
Ubilise iintlanzi kunye nemifuno kwi-saucepans ezahlukeneyo. Sika yonke into, ngaphandle kweentlanzi, zibe ngama cubes amancinci. Ixesha ngalinye lihlulwe ngeoyile kwaye lifafaze i juisi. Beka intlanzi yeentlanzi ezibilisiwe kwisitya, kwaye ujikeleze iinqunqa zemifuno.
Ukusuka kwi-squid eneentsholongwane
2 i-squid encinane, ikhukhamba e-1 ekhethiweyo, i-1 litatato, i-1 kroti, i-1 tbsp. isipuni seoli yeoli, ityuwa. Iinqathi kunye neepatates umhluzi ngendlela efanayo. Kratya, qhekeza, uthathe izicucu ezincinci. Ngokufanayo, gaya ikhukhamba enetyu. I-squid izidumbu zibilise zize ziphekwe kwaye zibe yimichilo. Hlanganisa zonke izithako kwisitya se-saladi esihle. Ixesha kunye ne-oyile yeoli yeoli, ithululelwe.
Ukusuka kwepilisi kunye neengcingo
2 iipilisi: obomvu nephuzi, i-1 shering fillets, 1 tbsp. isipuni seoli yeoli, ityuwa. Bhaka pepper kwi-oven okanye kwi-grill. Susa isikhumba. Susa isitshi kunye nembewu, uthathe iinqununu. I-Herring - ngeengcezu ezincinci. Faka ipolisi kwisitya, ufefe ngeoli, ubeke intlanzi phezulu.