Izindlela zokupheka ezingaphezu kuka-20 zokudla ukudla ukuze ulahlekelwe isisindo ngokudla ukudla okudliwayo

Ukulandela ukudla kungase kube nzima kakhulu, ikakhulukazi uma lokho kudla kuhlanganisa izithako ongathandi noma ezinganambitheki.Kuningi ukudla okudliwayo okufana nesobho leklabishi umuntu angazizwa enesithukuthezi uma edla ukuze ehlise isisindo, kodwa okuhle Izindaba ukuthi kunezinkulungwane zokudla okumnandi nokumnandi okudliwayo, futhi konke kunambitheka kahle.Ngakho-ke, kulesi sihloko, sizofunda ngokudla okungcono kakhulu kokudla okungaphekwa kalula, futhi konke ube nama-calorie aphansi noma amafutha amancane ukulawula isisindo. Funda uqhubeke.

Ukudla ukudla okunempilo

Uhlelo lokudla okunempilo lunikeza zonke izakhamzimba ezidingwa umzimba nsuku zonke, ngaphezu kokunciphisa ingozi yesifo senhliziyo nezinye izifo.Lezi ezilandelayo yizinyathelo ezibaluleke kakhulu okufanele zilandelwe mayelana nokukhetha ukudla okunempilo ekudleni:

• Yidla imifino eminingi, izithelo, okusanhlamvu, kanye nemikhiqizo yobisi engenawo amafutha noma enamafutha amancane.
• Nciphisa amafutha agcwele kanye ne-trans, i-sodium noshukela.
• Lawula osayizi bezingxenye bese ukhetha ipuleti elincane esikhundleni selikhulu.
• Yidla inyama yenkukhu engenamafutha nenqwaba yezinhlanzi ezinamafutha njenge-salmon ne-tuna.
• Ukufaka amantongomane nembewu ekudleni kwakho.

Ukudla kokudla kwesidlo sakusihlwa

Lokhu kudla okulandelayo kulungele isidlo sakusihlwa, futhi kulula ukukulungisa nokunambitha okumnandi.

1- Zucchini pizza

izingxenye:

• 2 izinkomishi zucchini shredded kanye juiced.
• Iqanda elikhulu elishayiwe.
• 1/4 inkomishi kafulawa wenjongo yonke.
• 1/4 ithisipuni kasawoti.
• 2 izinkomishi ze-mozzarella ushizi ongenawo amafutha.
• 1/2 indebe ye-Parmesan ushizi.
• 2 utamatisi omncane (kungaba utamatisi we-cherry) unqunywe phakathi.
• 1/2 inkomishi anyanisi obomvu, uthathe izingcezu ezincane.
• 1/2 indebe ebomvu pepper, uthathe izingcezu ezincane.
• 1 ithisipuni oregano omisiwe.
• 1/2 isipuni se-basil omisiwe.
• I-basil encane entsha (uyazikhethela).

Indlela yokulungiselela:

• Hlanganisa izithako ezine zokuqala nengxenye yenani le-mozzarella ushizi, kanye nekota yenkomishi ye-Parmesan ushizi.
• Ethreyini enganamatheli ekudleni noma ku-pyrex, ufafaze amafutha omnqumo amancane, bese uthela ingxube yangaphambilini.
• Shisisa ihhavini, faka i-pyrex bese ushiya imizuzu engu-13-16, bese unciphisa ukushisa bese ufafaza ushizi we-mozzarella, utamatisi, u-anyanisi, upelepele namakhambi phezulu bese ushiya kuhhavini imizuzu eyi-10 kuze kuncibilike ushizi futhi umbala we-zucchini pizza uba golden.
• Fafaza i-basil entsha eqoshiwe phezulu, njengoba uthanda, bese ukhonza kushisa.

2- Farro isaladi yenkukhu 

I-Farro ingenye yezinhlamvu ezindala kakhulu futhi ezihamba phambili eziye zaba khona izinkulungwane zeminyaka.Icebile kakhulu ku-fiber (iphezulu kune-quinoa), amaprotheni, amavithamini, amaminerali kanye nama-antioxidants.I-Farro ibuye isetshenziswe kakhulu ekubhakeni ku-cuisine yase-Italy.

izingxenye:

• 1 kanye ne-1/4 inkomishi ephekwe ubhontshisi we-farro.
• 2 wezipuni amafutha omnqumo extra virgin
• 1/2 anyanisi obomvu, osikiwe kahle.
• 4 wezipuni kalamula.
• Usawoti oqinile kanye nopelepele omnyama.
• 500 amagremu isifuba senkukhu (amathambo), uthathe tincetu mncane.
• Inkomishi ye-cherry utamatisi, uthathe isigamu.
• 1/2 ikhukhamba engenambewu, uthathe izingcezu ezincane.
• 3 izinkomishi ze-watercress yengane (lolu hlobo lwe-watercress luthengiswa ezitolo ezinkulu ezinkulu).
• 3 izinkomishi ze-feta cheese.

Indlela yokulungiselela:

• Ufaka isipuni samafutha epanini lokuthosa phezu komlilo kuze kushise, bese efaka i-farro bese exova.
• Faka isipuni esingu-XNUMX sikalamula, ingcosana kasawoti, bese u-anyanisi nopelepele, ugovuze, bese ubeka eceleni.
• Kwelinye i-pan, faka isipuni samafutha esisele esitofini, bese ufaka inkukhu, uhlanganise nosawoti kanye nopelepele, ugovuze bese ushiya cishe imizuzu eyi-10, kuze kube nsundu.
• Ngemva kokukhipha inkukhu, engeza ijusi kalamula esele bese ugovuza ngobumnene.
• Engeza ezinye izithako ngengxube ye-farro kanye nenkukhu, bese usele ijusi likalamula.
• Faka i-feta cheese phezulu ne-watercress.

Qaphela: Lesi sidlo singenziwa nge-quinoa esikhundleni se-farro.

Kuyini ukudla kwesidlo sasekuseni?

Ucwaningo oluningi lubonise ukuthi abantu abadla ukudla kwasekuseni bangathola isisindo esikahle futhi bagweme ukukhuluphala.Nakhu okunye ukudla okunempilo kwasekuseni okudliwayo.

1- Oatmeal, amaprotheni nama-alimondi ama-pancake

izingxenye:

• 1/2 indebe ye-protein powder (ngaphandle kwezithasiselo).
• 1/2 indebe yama-alimondi aphansi.
• 1/2 indebe ye-oatmeal.
• 1 isipuni ushukela.
• 1 isipuni sesinamoni esithambile.
• 1 ithisipuni ye-baking powder.
• 1/4 ithisipuni baking soda (sodium bicarbonate).
• 1/4 ithisipuni kasawoti.
• 2 iqanda.
• 3/4 indebe yobisi olubilisiwe.
• 1 isipuni samafutha e-canola noma i-sunflower.
• 2 wezipuni ze-vanilla.

Indlela yokulungiselela:

• Hlanganisa i-protein powder, ama-alimondi, i-oats, ushukela, isinamoni, i-baking soda, i-baking powder, nosawoti ku-blender, bese ufaka amafutha uhlanganise kahle.
• Faka amaqanda ne-curd uphinde uhlanganise kahle bese ufaka i-vanilla bese uhlanganisa imizuzwana embalwa.
• Mboza bese ubeka eceleni imizuzu engu-15.
• Epanini elinganamatheli ekudleni, penda kancane kunoma iyiphi into enamafutha, bese uyibeka emlilweni ophakathi.
• Faka ingxenye yesine yenkomishi yenhlama ebilungiselelwe ngaphambilini epanini, yehlisa ukushisa, bese upheka imizuzu emi-2, bese uyiphenyelela ngakolunye uhlangothi.
• Phinda nge-batter esele, usebenzisa amafutha amancane noma ibhotela, ku-pancake ngayinye ngaphambi kokupheka.
• Lawa ma-pancake anikezwa eshisayo, futhi angadliwa nama-strawberry noma amajikijolo.

2- Amazambane abhakiwe nebhotela le-alimondi kanye ne-chia

Amazambane abhekwa njengenye yezinto ezibaluleke kakhulu zokudla okunempilo ekudleni kwasekuseni, ikakhulukazi uma izithelo ezintsha nembewu yengezwa nazo.
Amazambane anothe kakhulu ku-fiber, uvithamini C no-A, i-beta-carotene, ne-manganese.

izingxenye:

• 2 ubhatata ophakathi nendawo.
• 2 wezipuni ibhotela almond.
• 1 ubhanana osikiwe.
• 2 wezipuni imbewu ye-chia.
• Isinamoni nosawoti wasolwandle.

Okulandelayo: Zimbili izindlela zokupheka amazambane, angabiliswa noma agaywe aze avuthwe ngokugcwele futhi ayekwe aze aphole.

Indlela yokulungiselela:

• Ngemva kokuba amazambane esevuthiwe, wahlukanise phakathi ngommese, bese ufafaza ingcosana kasawoti wasolwandle, isipuni sebhotela le-alimondi, isipuni se-chia nezingcezu zikabhanana, futhi ekugcineni ingcosana yesinamoni.
• Amazambane adliwa ngokushesha.
• Ukuze uthole amaprotheni amaningi, engeza ingxenye yenkomishi ye-yogurt yesiGreki phezu kwamazambane.

3- Shakshouka namaqanda

Eqinisweni, lokhu kudla kuhle kakhulu kwasekuseni futhi kunikeza umuzwa wokugcwala isikhathi eside ngaphezu kokucebile ngezakhi, okwenza kube isidlo sasekuseni esinempilo sokudla.

izingxenye:

• 1 ithisipuni yamafutha omnqumo (ungafaka ibhotela esikhundleni samafutha).
• 1 u-anyanisi obomvu uthathe izingcezu ezincane.
• 1 upelepele obomvu, uthathe ama-cubes amancane, ngemuva kokukhipha imbewu.
• 1 upelepele oluhlaza uthathe ama-cubes amancane ngaphandle kwembewu.
• 4 ama-clove yegalikhi egayiwe.
• 1/2 ithisipuni isinamoni ethambile.
• 2 amathisipuni abhema i-paprika.
• Usawoti oqinile kanye nopelepele omnyama.
• 4 amaqanda.
• 50 amagremu we-semi-fat feta cheese.
• Ithini lokunamathisela utamatisi.
• Isandla samaqabunga e-coriander aqoshiwe.

Indlela yokulungiselela:

• Epanini lokuthosa, faka umlilo, bese ufaka ibhotela noma amafutha bese ushisa.
• Engeza u-anyanisi, bese imifino, pepper kanye negalikhi, ugovuze futhi ushiye imizuzu engu-5 emlilweni.
• Bese wengeza utamatisi, ukunciphisa ukushisa bese ushiya eminye imizuzu engu-10.
• Kancane uqhekeze amaqanda phakathi nendawo epanini, bese ubeka isivalo epanini bese ushiya imizuzu embalwa kuze kube yilapho amaqanda esethiwe.
• Geza i-feta cheese bese uyibeka phezu kwe-shakshuka, futhi ekugcineni amaqabunga e-coriander kanye nencezwana kapelepele omnyama.
• Iphakwe kushisa futhi idliwe nesinkwa esinsundu.

Ukudla ukudla ukudla

Uma kuziwa ekunciphiseni isisindo, ukukhetha ukudla okunempilo nokugcwalisa kubalulekile, ngakho-ke nanka amathiphu abaluleke kakhulu okudla okudlayo okufanele ukukhetha kwakho kube okuhlakaniphile futhi kwanelise ngesikhathi esifanayo:

• 400-500 kcal.
• 15-20 amagremu amafutha.
• 20-30 amagremu amaprotheni.
• 50-60 amagremu carbohydrate.
• 8 amagremu we-fiber (lokhu kuyisici esibaluleke kakhulu ekudleni kwakho)

1- Imichilo yenkomo eneyogathi yesiGreek kanye ne-horseradish yokudla kwasemini

Iyogathi yesiGreek iyindlela enhle ehlukile kunemayonnaise ngoba inamakhalori ambalwa futhi ayinawo amafutha amaningi uma iqhathaniswa nemayonnaise enamafutha amaningi, ngisho nemayonnaise elula.

izingxenye:

• 4 izingcezu zenkomo.
• 2 wezipuni yogurt Greek.
• 2 amaqabunga e-lettuce yezingane (lolu hlobo lukalethisi luthengiswa ezitolo ezinkulu).
• 1 inkomishi yama-cranberries.
• 1 isipuni se-horseradish sauce.
• 4 utamatisi we-cherry, usike phakathi.
• Usawoti kanye nopelepele omnyama.
• Amafutha amancane.

Indlela yokulungiselela:

• Ufaka amafutha epanini lokuthosa, bese esonga izingcezu zenyama.
• Thela amanzi amancane kuze kube yilapho inyama isithambile, bese ufafaza usawoti kanye nopelepele omnyama.
• Emaqabungeni ulethisi beka izingcezu zenyama notamatisi.
• Hlanganisa i-yogurt ne-horseradish sauce, bese uthele phezu kwenyama.
• Khonza ulethisi inyama imiqulu namajikijolo.

Okulandelayo: Isoso ye-Horseradish ingenziwa ngokungeza i-dill eqoshiwe, ijusi kalamula, nezingcezu zesithombo, usike kahle, bese uxuba neyogathi yesiGreki.

2- Isaladi Yenkukhu Ebabayo

Le saladi inambitheka kakhulu futhi ayinawo ama-calories amaningi (cishe ama-calories angu-266), ngakho-ke iyisidlo esihle sokudla.

izingxenye:

• Inkomishi yesifuba senkukhu esingenamathambo sinqunywa sibe ama-cubes.
• 1 isipuni fresh kalamula.
• 4 wezipuni Dijon lwesinaphi.
• 1/2 isiqu se-celery eqoshiwe.
• Ingcosana kapelepele omnyama.
• 1/2 piece of hot pepper.
• Inkomishi yesipinashi somntwana.

Indlela yokulungiselela:

• Inkukhu iphekwe njengokujwayelekile (lokhu kungenziwa ngayizolo).
• Hlanganisa kahle izithako zokuqala eziyisithupha.
• Iphakwe ngamaqabunga esipinashi.

3- Izikebhe zamakhukhamba ezine-salmon ukuze zidle ukudla

Njengoba ngishilo ekuqaleni, ukudla okuhlukahlukene kokudla ngezikhathi ezithile kwenza umuntu angazizwa enesithukuthezi, ikakhulukazi uma ukukhetha kwakho kuyizitsha ezinempilo futhi ezihlwabusayo.
Lesi sidlo silula kakhulu ukusilungiselela, njengezitsha zangaphambilini, kodwa sihlukaniswa ngemibala yayo ekhanyayo, okwenza futhi ifanele izingane.

izingxenye:

• 2 izingcezu ze-salmon ebhemayo.
• 1 isipuni se-capers (ethengiswa ezitsheni esitolo esikhulu).
• 1 ithisipuni yesinaphi.
• 2 wezipuni iyogathi engenawo amafutha.
• Izinhlamvu ezingu-6 zikatamatisi we-cherry, zinqunywe phakathi.
• Usawoti kanye nopelepele omnyama.
• 2 ukhukhamba (okungcono kakhulu).

Izithako eziseceleni zesaladi:

• 1/2 indebe ye-ulethisi yamaRoma (ungasebenzisa ulethisi wendawo).
• 2 wezipuni zama-walnuts noma yimaphi amantongomane onawo.
• 2 wezipuni zamafutha omnqumo.
• 1 ithisipuni ye-apula cider uviniga.
• Ingcosana kasawoti kanye nopelepele.

Indlela yokulungiselela:

• I-Salmon isika izingcezu noma ama-cubes ngobude njengoba uthanda.
• Sika ukhukhamba ube uhhafu ubude, ugobe bese ukhipha imbewu.
• Hlanganisa i-salmon nesinaphi, iyogathi, i-capers, utamatisi, pepper kanye nosawoti.
• Gcoba ukhukhamba ngale ngxube.
• Isaladi ilungiswa ngokuxuba amafutha omnqumo, uviniga, usawoti kanye nopelepele bese uthela phezu kwama-walnuts nolethisi.
• Wakhonza nge ikhukhamba izikebhe ne salmon.

Ukudla ukudla kwemifino

Kunezigidi zabantu abadla imifino emhlabeni wonke abangadli ukudla okuqukethe amaprotheni ezilwane, kodwa ngokombono wezempilo, kukhona ukuntuleka okukhulu kwezakhi ezibalulekile ze-6: amaprotheni ezilwane, insimbi, i-vitamin D ne-vitamin B12, ngaphezu kwalokho. i-calcium ne-zinc, ngakho-ke abanye abadla imifino bangase bahlupheke Nokho, kungenzeka ukukhetha ukudla okunikeza umzimba izidingo ezidingekayo ukuze ugweme lezi zinkinga Okulandelayo ukudla okukhethekile kwemifino okudliwayo.

1- Hummus nemifino ratatouille

izingxenye:

• 2 izinkomishi zama-chickpeas abilisiwe ngaphambilini.
• 2 izinkomishi utamatisi uthathe izingcezu ezincane.
• 2 izinkomishi zikatamatisi juice noma utamatisi unama.
• 2 wezipuni amafutha omnqumo extra virgin.
• 1 isipuni sikagalikhi osikiwe.
• 1 inkomishi ka-anyanisi obomvu osikiwe.
• 1 inkomishi kapelepele obomvu oqoshiwe.
• 2 zucchini (usayizi omkhulu).
• 1 isitshalo seqanda esincane, sihlutshiwe futhi sinqunywe.
• 1 isipuni se-apula cider uviniga.
• 1 amathisipuni abhema i-paprika.
• 1 ithisipuni pepper omnyama.
• Usawoti oqinile.
• 2 wezipuni of fresh basil amaqabunga (uyazikhethela).

Indlela yokulungiselela:

• Beka i-skillet enkulu phezu komlilo, engeza amafutha, i-garlic, ingcosana kasawoti kanye nazo zonke izithako zemifino (ngaphandle kukapelepele obomvu omnandi) bese ugoqa-gazinga imizuzu engu-7 noma uze ubune kancane.
• Beka utamatisi oqoshiwe, ijusi katamatisi namaphuphu abilisiwe, bese ushiya eminye imizuzu engu-5 emlilweni.
• Engeza uviniga, i-paprika, upelepele omnyama kanye ne-paprika bese upheka eminye imizuzu engu-5 noma kuze kube yilapho ithenda.
• Thela i-ratatouille ngokulinganayo kumapuleti angu-4, uthele ngamafutha omnqumo amancane phezulu, futhi uhlobise ngamahlamvu e-basil.

2- Amazambane anogalikhi kanye neparsley

izingxenye:

• 4 izingcezu ubhatata, uthathe amaphiko, ngaphandle kokukhipha isikhumba.
• 1/2 indebe yamafutha e-sunflower.
• 10 ama-clove kagalikhi, uthathe izingcezu ezincane.
• 1 inkomishi eqoshiwe i-parsley entsha (amaqabunga kuphela).
• 1 isipuni se-paprika.
• Usawoti kanye nopelepele omnyama.

Indlela yokulungiselela:

• Preheat ihhavini ekushiseni okuphezulu.
• Ku-pyrex, faka amafutha amancane, bese ubeka amazambane.
• Sabalalisa u-garlic, iparsley, izinongo, namanye amafutha, ugovuze kahle.
• Faka amazambane kuhhavini bese ushiya imizuzu engu-15, noma kuze kube yigolide.

Imifino yokudla

Isaladi eliphakathi kwe nemifino yokudla

Le isaladi ihlukaniswa ngembewu nemifino eminingi, okwenza kube kuhle ukulahlekelwa isisindo.

izingxenye:

• 1/4 indebe ye-pulp.
• 1/4 indebe ye-sesame imbewu.
• 1/4 indebe yembewu ye-sunflower.
• 2 amathisipuni amafutha omnqumo extra virgin.
• Ithisipuni likasawoti omahhadla.
• Inkomishi egcwele iyogathi yesiGreki.
• 1/4 u-anyanisi obomvu, osikiwe kancane.
• 2 wezipuni ze-apula cider uviniga.
• 1 ithisipuni lemon juice.
• Amaqabunga e-kale (uhlobo lwemifino enamahlamvu).
• Ipheya elingu-1 lisikwe izingcezu ezincane.
• 1 inkomishi ye-mint entsha.
• 1/2 indebe ye-feta cheese.
• 2 wezipuni tahini.

Indlela yokulungiselela:

• Preheat kuhhavini, bese ufaka zonke imbewu kanye ne-pulp ethreyini, ugovuze ngezikhathi ezithile, futhi ushiye imizuzu eyi-10.
• Faka usawoti omncane namafutha embewu ngokushesha bese ushiya kuze kuphole.
• Phakathi naleso sikhathi, phehla iyogathi, i-tahini, uviniga, ijusi kalamula, amanzi amancane nosawoti.
• Engeza amaqabunga e-kale engxube yangaphambilini.
• Engeza amapheya, u-anyanisi, ne-XNUMX/XNUMX indebe ye-mint, bese uphonsa futhi.
• Epuletini elikhulu, thela isaladi, bese kuba ushizi we-feta phezulu, ne-mint yonke, bese ufafaza imbewu ne-pulp phezulu.

iseluleko: Imbewu kanye ne-pulp kungalungiswa ngayizolo futhi kugcinwe embizeni yengilazi esiqandisini.

Ukudla isitshalo seqanda izitsha

Isitshalo seqanda moussaka nama-alimondi

Ngomuntu siqu, lesi sidlo simnandi kakhulu, futhi izithako zayo kanye nendlela yokulungiselela kungase kuhluke ku-moussaka eyaziwayo.

izingxenye:

• 2 ama-eggplant amakhulu.
• Amafutha embali yelanga.
• 1 inkomishi yama-chickpeas abilisiwe.
• 2 wezipuni zamafutha omnqumo.
• 1 u-anyanisi ophakathi, oqoshiwe.
• 6 izinhlamvu zikatamatisi (okungcono ziqine futhi ziqine).
• 2 wezipuni of utamatisi sauce.
• 1/2 isipuni sesinamoni.
• 1/2 ithisipuni ehlanganisa: i-cumin, pepper eshisayo (i-chili), i-nutmeg.
• Usawoti kanye nopelepele omnyama.
• I-Pomegranate isiraphu.
• 1/2 indebe yama-alimondi noma ama-hazelnuts.
• I-mint entsha noma i-coriander ukuhlobisa.

Indlela yokulungiselela:

• Hlanza isitshalo seqanda (isikhumba kufanele sibe mncane) futhi usike njengoba uthanda noma ngokusho kobukhulu besitshalo seqanda.
• Beka amayunithi esitshalo seqanda ethreyini noma ku-pyrex, ufafaze amafutha omnqumo phezulu nosawoti, bese uwafaka kuhhavini.
• Grill isitshalo seqanda kuze kube yigolide nhlangothi zombili, ubeke eceleni ukuze uphole.
• Ebhodweni noma epanini lokuthosa, lishise, bese ubeka amafutha no-anyanisi, gazinga, bese ufaka u-garlic bese ugoqa.
• Faka utamatisi osikiwe, isoso namanzi amancane bese ushiya imizuzu engu-15.
• Bese wengeza ama-chickpeas abilisiwe, izinongo kanye isiraphu yamahalananda, bese ufaka ingxenye yama-hazelnuts noma ama-alimondi.
• Govuza bese ushiya eminye imizuzu eyi-10, kuze kube yilapho i-sauce iba mkhulu.
• Epuletini elikhulu, beka amayunithi esitshalo seqanda, bese uthela isoso phezu kwesitshalo seqanda ngasinye.
• Gcoba i-moussaka ngamantongomane asele kanye ne-mint eqoshiwe noma i-coriander eluhlaza eqoshiwe.
• Kudliwa kushisa noma kubanda njengoba kuthanda.

Ukudla nge-bulgur yokudla

I-tabbouleh ye-tuna

Lesi sidlo singahluka kancane kuresiphi edumile yaseLebanese tabbouleh.

izingxenye:

• Uhhafu wenkomishi ye-bulgur yosayizi omaphakathi, ye-tabbouleh.
• 3 wezipuni parsley oqoshiwe.
• Isigamu utamatisi, uthathe izingcezu ezincane.
• 1 isipuni samafutha omnqumo engeziwe.
• 1 wezipuni kalamula.
• 2 ama-clove ka-garlic ochotshoziwe.
• 1 isipuni se-mint eqoshiwe.

Izingxenye zesaladi:

• Ithini le-tuna.
• 1 inkomishi ye-ulethisi.
• 1 isanqante esiphakathi nendawo.

Indlela yokulungiselela:

• Geza i-bulgur kahle bese uyicwilisa emanzini ashisayo ukuze icishe ivale i-bulgur ngaphandle kokwandisa inani lamanzi.
• Shiya i-bulgur ifakwe emanzini imizuzu engama-30, bese ukhipha kahle bese ucindezela ukuze ususe amanzi.
• Hlanganisa zonke izithako ze-tabbouleh, bese ufaka izithako zesaladi ugovuze kahle.
• Isaladi igcinwa esiqandisini amahora amabili, bese idliwa.

Izidlo zesipinashi zokudla

Isipinashi sithathwa njengokunye kokudla okunovithamini okunothe kakhulu okufanele ukudliwa.Isipinashi siqukethe uvithamini (K), okuyi-vitamin edingekayo ukuze kuqiniswe amathambo, ngaphezu kwecalcium.Nasi isidlo esinesipinashi esilungele abantu ufuna ukunciphisa umzimba.

Isipinashi esibabayo nesinophizi

izingxenye:

• 400 amagremu of chickpeas abilisiwe.
• 400 amagremu utamatisi oqoshiwe.
• 1 u-anyanisi.
• I-clove yegalikhi engu-1.
• 250 amagremu amaqabunga esipinashi.
• Isiqephu esincane sempande ye-ginger, ehlutshiwe futhi eqoshiwe.
• 1 isipuni sikapelepele oshisayo.
• 1 ithisipuni ye-turmeric ne-cumin.
• 1 ithisipuni utamatisi unama.
• Amafutha amancane.
• 200 ml amanzi.
• Usawoti kanye nopelepele omnyama.

Indlela yokulungiselela:

• Ubeka ipani emlilweni, bese ufaka amafutha aze ashise, bese ufaka u-anyanisi uze uthambe.
• Faka u-garlic ogayiwe, upelepele oshisayo, ujinja notamatisi bese ushiya ingxube ibile imizuzu emihlanu.
• Faka unamathisele utamatisi, i-turmeric ne-cumin bese ushiya eminye imizuzu emi-5.
• Engeza amanzi kanye nama-chickpeas bese uvumela ukuthi kubile imizuzu embalwa.
• Faka isipinashi esiqotshiwe (kufanele sibe izingcezu ezinkulu) bese ushiya ukubila umzuzu owodwa, kuze kube isipinashi sibuna.
• Isipinashi sinikezwa nama-chickpeas, kanti ezinye izithako zingafakwa ngommbila noma uphizi.

Yiziphi izinhlobo zokudla kwe-oatmeal?

I-Oatmeal ingesinye sezithako ezishintshashintshayo ezingafakwa ekudleni okudliwayo I-oatmeal inezinzuzo eziningi zezempilo, nakuba ilula kakhulu esiswini, kodwa inothile nge-fiber nezakhamzimba ezidingekayo emzimbeni, futhi njengoba ingenawo amafutha, kungasiza nasekuncipheni isisindo Sizofunda ngokunye ukudla okune-oats okudlayo.

1- Iresiphi yephalishi le-Oatmeal

izingxenye:

• 1/4 indebe ye-oatmeal.
• 1 inkomishi yobisi.
• 20 amagremu ama-apula nanoma yiluphi uhlobo lwesithelo njengoba uthanda.
• 2 wezipuni zesinamoni.
• 1 isipuni sembewu yefilakisi ethosiwe.
• 1 isipuni sembewu yesesame ethosiwe.
• 1 ithisipuni omisiwe (ofakwe).
• 1 isipuni soju.

Indlela yokulungiselela:

• Gcoba ama-oats emanzini imizuzu embalwa.
• Beka ibhodwe esitofini bese ufudumeza ubisi, bese wengeza izingcezu ze-apula kanye nesinamoni elihle.
• Faka ama-oats nobisi bese ushiya imizuzu engu-3, ​​kuze kube yilapho ama-apula ethambile.
• Faka ama-flaxseeds kanye nembewu yesesame bese ushiya umzuzu owodwa emlilweni.
• Iphalishi liphakwa lishisa, bese lifakwa uju bese lidliwa lishisa.

Okulandelayo: Lokhu kudla kungadliwa isidlo sakusihlwa noma sasekuseni.

2- I-Polenta nama-oats

izingxenye:

• 1/3 indebe ye-oatmeal.
• 1/3 indebe yamanzi.
• 1/3 indebe yobisi.
• Usawoti kanye nopelepele omhlophe.
• 1 isipuni sikafulawa wommbila.
• 3 amaqanda.
• 2 izinkomishi zesipinashi somntwana.
• 3 wezipuni cheddar ushizi.
• Ibhotela noma amafutha we-sunflower.

Indlela yokulungiselela:

• Pheka ama-oats nge-cornmeal, engeza ubisi namanzi, bese ufaka usawoti kanye nopelepele.
• Beka ipani lokuthosa elinganamatheli bese wengeza ibhotela elincane noma amafutha.
• Faka amaqanda bese ufafaza ingcosana kasawoti kanye nopelepele omnyama.
• Epuletini elikhulu, sakaza amaqabunga esipinashi kanye nengxube ye-oatmeal, bese uqoba amaqanda phezulu.
• Isitsha sigcwele ushizi we-cheddar.

3- Iresiphi ye-Oatmeal namakhowe yokudla

Lesi sidlo simnandi kakhulu futhi ukwengeza amakhowe kule recipe kuzosiza ukusheshisa inqubo yokulahlekelwa isisindo.

izingxenye:

• 1/2 isipuni samafutha omnqumo.
• 1/inkomishi ka-anyanisi obomvu oqoshiwe.
• 4 izingcezu amakhowe crimini.
• 1 inkomishi ye-oats ephekiwe.
• Usawoti kanye nopelepele omhlophe.
• 1 isipuni se-Parmesan ushizi osikiwe.

Indlela yokulungiselela:

• Shisisa amafutha epanini lokuthosa elingagxili phezu komlilo ophakathi.
• Faka u-anyanisi namakhowe ugovuze imizuzu emi-5, kuze kube yilapho umbala ka-anyanisi ushintshashintsha.
• Ama-oats alungiselelwe ngaphambilini ayashiswa, bese engezwa ngengxube yangaphambilini futhi axutshwe.
• Isizini ngosawoti kanye nopelepele, bese ufaka ushizi bese ushiya uze uncibilike ngokuphelele, ngokugqugquzela okuqhubekayo.

Ukholifulawa izitsha zokudla

Ikholifulawa ingenye yokudla okugcwele i-fiber kanye namavithamini namaminerali amaningi.Le mifino emnandi inemisebenzi eminingi futhi iqukethe ama-carbohydrates ambalwa kakhulu.Kwamanye amazwe emhlabeni jikelele, idliwa esikhundleni selayisi namazambane.Nanka i-cauliflower ukudla okudlayo.

1- I-Alfredo sauce ne-cauliflower

izingxenye:

• 1 inhloko yekholifulawa.
• 1 inhloko kagalikhi.
• Amanzi.
• I-Parmesan ushizi.
• Usawoti kanye Pepper.

Indlela yokulungiselela:

(Ithiphu kungcono ukubilisa ikholifulawa esikhundleni sokuyibilisa, njengoba kuwumkhuba ukugwema ukulahlekelwa izinzuzo zayo eziningi emanzini abilayo.)

• Ngemuva kokusika i-cauliflower ibe yizimbali ezincane, iyalungiswa, njengangenhla, futhi ishiywe ize iphole.
• Hlanza i-garlic, bese uyigazinga kancane kuhhavini kuze kube yigolide.
• Ku-blender, faka i-cauliflower ne-clove yegalikhi, engeza amanzi amancane noshizi, bese unquma kahle.
• Amanzi engeziwe anganezelwa uma isoso sishubile.
• Bese ufaka i-sauce bese uyithululela esitsheni esijulile.

Okulandelayo: Le sauce ingasetshenziswa ezitsheni eziningi ezifana ne-pasta noma nge-croutons ne-avocado.

2- Cauliflower risotto nge Parmesan ushizi

izingxenye:

• 1/2 indebe yebhotela eliwuketshezi.
• 2 ama-clove ka-garlic ochotshoziwe.
• 1 inkomishi ye-rusk ethambile.
• 1/2 indebe ye-Parmesan ushizi.
• Usawoti kanye nopelepele omnyama.
• Ikhanda elingu-1 lekholifulawa eliphakathi nendawo.

Indlela yokulungiselela:

• Sika ukholifulawa njengokujwayelekile ube ngamasayizi amancane alinganayo.
• Preheat ihhavini ekushiseni okuphezulu.
• Endishini encane, engeza u-garlic kanye nebhotela eliwuketshezi bese ugoqa.
• Kwesinye isitsha, faka i-rusk, upelepele omnyama, usawoti kanye noshizi.
• Cwilisa izingcezu ze-cauliflower engxenyeni yebhotela nesweli kuqala, bese uyifaka engxenyeni yesinkwa noshizi.
• Phinda le ndlela ngendlela efanayo kuwo wonke ukholifulawa.
• Beka ukholifulawa ethreyini noma ku-pyrex bese uyibeka kuhhavini kuze kube yilapho yosiwe futhi ibe nombala osagolide.

Ukudla inkukhu zokupheka

Nakuba kunemithombo eminingi yamaprotheni, ehlanganisa ubhontshisi, eminye imifino, inhlanzi, inyama yenkomo, namaqanda, inkukhu ingenye yemithombo ethandwa kakhulu. Isizathu salokhu ukuthi iyathengeka uma uyiqhathanisa nentengo yenyama ebomvu, futhi inamafutha amancane, kodwa abanye abantu bangase bazizwe benesithukuthezi senkukhu ngenkolelo yokuthi ukudla akukuningi, okungabajabulisa futhi. futhi okumnandi, ngakho-ke sizokwazi izindlela zokupheka zenkukhu zokudla.

1- Amaphiko enkukhu yenyathi

izingxenye:

• I-XNUMX kg yamaphiko enkukhu (okungcono kakhulu izigubhu namaphiko enkukhu)
• 1 ithisipuni kasawoti.
• 1 ithisipuni ye-pepper emnyama.
• 1 ithisipuni ye-chili powder.
• 2 wezipuni ibhotela.
• Ijusi yelamula eliphelele.
• 1 inkomishi ye-yogurt yesiGreki.
• 2 wezipuni ushizi waseSwitzerland ocutshiwe.
• 1 isipuni se-sauce eshisayo.
• Isiqu se-celery (uyazikhethela).

Indlela yokulungiselela:

• Preheat ihhavini ekushiseni okuphezulu.
• Hlanganisa amaphiko enkukhu ngosawoti, upelepele omnyama kanye nopelepele oshisayo, bese ubeka ethreyini bese ufaka kuhhavini imizuzu engu-15.
• Epanini lokuthosa elinganamatheli ekudleni, faka ibhotela, bese ufaka i-sauce eshisayo, isigamu senani lejusi kalamula, futhi usike isiqu sesilimo esidliwayo esinamagatsha anamanzi (ngokuvumelana nokunambitha).
• Bese wengeza amaphiko ezinkukhu ku-sauce, ugcine engqondweni ukuthi ahlanganiswe ngokuphelele ku-sauce.
  Hlanganisa iyogathi yesiGreki noshizi kanye nayo yonke ijusi kalamula, bese ufaka usawoti kanye nopelepele.
• Hlela amaphiko ngoqwembe lokuphakela nge-sauce kashizi.

2- Iresiphi yenkukhu enokhilimu namakhowe

Lokhu kudla kungase kuhluke ngezithako zakho, njengoba kuvame ezitsheni zenkukhu ezinokhilimu, okwenza kube kuhle kulabo abafuna ukunciphisa umzimba.

izingxenye:

• 6 amabele enkukhu angenamathambo.
• Usawoti kanye nopelepele omnyama.
• I-shallots engu-1 eqoshiwe (ama-shallots, afana no-anyanisi oluhlaza futhi atholakala ezitolo ezinkulu)
• 3 ama-clove yegalikhi egayiwe.
• 8 izingcezu amakhowe ukhilimu.
• 1/4 inkomishi uviniga obomvu wamagilebhisi.
• 1/4 indebe yamakhowe omisiwe, ecwiliswe engxenyeni yenkomishi yamanzi afudumele imizuzu engu-15.
• 1/2 indebe yenkukhu stock.
• 1/4 indebe ye-yogurt yesiGreki.
• Amanzi.
• Amafutha we-sunflower noma ibhotela elincane.

Indlela yokulungiselela:

• Faka ipani lokuthosa emlilweni bese ufaka amafutha amancane noma ibhotela.
• Isizini inkukhu ngosawoti kanye nopelepele omnyama, bese ufaka epanini bese gazinga imizuzu emi-5 nhlangothi zombili.
• Susa inkukhu bese ubeka amathawula ekhishini.
• Epanini elifanayo, engeza amafutha amancane noma ibhotela (uma kwenzeka i-pan yomile), engeza ama-shallots, i-garlic namakhowe anokhilimu bese upheka imizuzu engu-3, ​​kuze kube yilapho amakhowe ebomvu kancane.
• Isizini ngopelepele nosawoti, bese ufaka uviniga wamagilebhisi bese ushiya umzuzu owodwa.
• Faka amakhowe omisiwe (owayecwiliswe ngaphambili) nesitokisi senkukhu kanye namanzi.
• Nciphisa ukushisa, bese ufaka inkukhu epanini, bese ushiya imizuzu engu-10, kuze kube yilapho inkukhu iphekwe futhi uketshezi lwehle cishe ngesigamu.
• Engeza iyogathi yesiGreki bese uvuselela ukuze uthole isoso ebushelelezi ne-homogeneous.
• Khonza inkukhu nge-mushroom sauce.

Inkukhu yokudla uSally Fouad

Inkukhu ibhekwa njengenye yemithombo ecebile kakhulu yamaprotheni futhi inama-kilojoule aphansi, ikakhulukazi uma idliwa ngemva kokukhipha amafutha.Nawa amaresiphi enkukhu okudla okusuka kusazi sokudla okunomsoco u-Sally Fouad.

1- Inkukhu enososo kalamula ukuze udle

izingxenye:

• Izingcezu ezi-4 zesifuba senkukhu.
• 1 isipuni sesitashi.
• 1 isipuni samafutha we-sunflower ngebhotela elincane.
• inani lamanzi.
• 1 ithisipuni yegalikhi egayiwe.
• Usawoti kanye nopelepele omhlophe.
• 1 inkomishi kalamula.

Indlela yokulungiselela:

• Faka amafutha amancane nebhotela esitofini bese uthosa izingcezu zenkukhu.
• Fafaza usawoti kanye nopelepele omhlophe, bese ufaka ugalikhi bese ubosa kancane.
• Hlanganisa isitashi namanzi, bese ufaka engxube yenkukhu bese ugoqa.
• Thela ijusi kalamula phezu kwenkukhu bese ucisha ukushisa.
• Khonza inkukhu nge-basmati irayisi nesaladi eluhlaza.

2- Amabele enkukhu kanye neklabishi yokudla

izingxenye:

• 2 wezipuni ibhotela.
• Amagremu angu-500 wenkukhu yenkukhu, uthathe tincetu ezincane.
• 8 izinhlamvu utamatisi cherry sika phakathi.
• utamatisi sauce.
• 2 izinkomishi zeParmesan ushizi.
• 1 i-clove yegalikhi egayiwe.
• Amaqabunga esipinashi somntwana.
• 2 izinkomishi ze-whip cream.
• Usawoti kanye nopelepele omhlophe.
• Iklabishi eluhlaza eqoshiwe.

Indlela yokulungiselela:

• Ubeka ipani lokuthosa emlilweni, bese engeza ingxenye yenani lebhotela.
• Bese wengeza ugalikhi, utamatisi sauce, bese ukhilimu ohlutshiwe bese ushiya imizuzu engu-10.
• Faka iParmesan egayiwe bese ushiya futhi esitofini imizuzu eyi-10, wengeza usawoti kanye nopelepele omhlophe.
• Phakathi naleso sikhathi, epanini elikhulu lokuthosa, engeza lonke ibhotela, gazinga inkukhu, inkathi ngosawoti omncane kanye nopelepele, bese ushiya imizuzu engu-10.
• Engeza inkukhu kumxube wekhilimu, engeza utamatisi we-cherry bese ushiya eminye imizuzu engu-10.
• Epanini elifanayo, gazinga inkukhu, engeza iklabishi (ungakwazi ukwengeza ibhotela elincane uma kudingeka) bese ugoqa-gazinga kuze kube yilapho iklabishi ithenda.
• Eqabungeni lesipinashi, engeza ingxube yenkukhu enokhilimu, bese ufaka iklabishi.

Okulandelayo: Inkukhu enokhilimu neklabishi nakho kungadliwa ne-pasta esikhundleni sesipinashi.

Kuyini ukudla okuthosiwe okudliwayo?

Ukudla ukudla okuthosiwe okufana nenyama eyosiwe, imifino noma ushizi kunikeza izinzuzo zezempilo uma kuqhathaniswa nokusebenzisa ukudla okuthosiwe noma ukupheka ukudla esitofini.

1- Isalmon eyosiwe enobhontshisi oluhlaza

izingxenye:

• 1/4 indebe yamaqabunga e-coriander.
• 2 anyanisi amancane aluhlaza.
• 2 wezipuni amafutha sunflower.
• 1 ithisipuni i-ginger egayiwe.
• Usawoti oqinile kanye nopelepele omnyama.
• 4 izingcezu ze-salmon.
• 2 wezipuni fresh kalamula.
• 2 wezipuni of low-sodium soy sauce.
• 2 wezipuni uju.
• 4 wezipuni ze-sesame ensundu ethosiwe.
• 2 izinkomishi ezincane zikabhontshisi oluhlaza obilisiwe.
• Izingcezu zikalamula oluhlaza ukuhlobisa.

Indlela yokulungiselela:

• Gweba kahle i-coriander no-anyanisi oluhlaza, bese ufaka upelepele, usawoti kanye nejinja, wengeze amafutha amancane.
• Yenza ama-slits amancane ku-salmon ngobude bese uthela ingxube yemifino phezu kwezinhlanzi.
• Beka i-salmon ku-grill kanye ne-grill, ugcine isikhumba phezulu.
• Phakathi naleso sikhathi, hlanganisa ijusi kalamula, isoso yesoya, noju, ugovuze kahle.
• Beka i-salmon ethreyini, uthele isoso ye-soy phezulu, bese uyibeka kuhhavini ekushiseni okuphezulu imizuzu emi-5.
• Khonza izinhlanzi, ufafaze imbewu yesesame phezulu bese wengeza ubhontshisi oluhlaza nhlangothi zombili zepuleti, bese uhlobisa ngezingcezu zikalamula oluhlaza.

iseluleko: Njengokuhlangenwe nakho komuntu siqu, kungcono ukufaka i-salmon ngengxube yamakhambi bese uyishiya okungenani ihora esiqandisini ukuze uthole ukunambitheka okungcono kanye nokunambitheka okuhlukile.

2- Iminwe yenkukhu eyosiwe ne-avocado pesto yokudla

izingxenye:

• 4 amabele enkukhu angenamathambo.
• 4 wezipuni zamafutha omnqumo.
• 2 wezipuni kalamula.
• Usawoti oqinile kanye nopelepele omnyama.
• 1/4 indebe yamantongomane kaphayini noma yiluphi uhlobo lwamantongomane ukunambitha.
• 1 inkomishi fresh basil amaqabunga.
• 1 inkomishi yamaqabunga e-parsley amasha.
• 1 i-clove yegalikhi egayiwe.
• 1 ukwatapheya omkhulu ovuthiwe.

Indlela yokulungiselela:

• Sika inkukhu ngobude ngesimo seminwe bese ufaka upelepele omnyama, ujusi kalamula kanye nengcosana kasawoti.
• Faka amafutha nenkukhu, bese ubeka iminwe yenkukhu ku-skewers wokhuni noma wensimbi.
• Gcoba iminwe yenkukhu kuze kube yilapho umbala unombala osagolide.
• Phakathi naleso sikhathi, hlanganisa amantongomane kaphayini ne-basil, i-parsley, i-garlic, i-avocado, ijusi kalamula kanye namafutha omnqumo amancane.
• Faka ingcosana kasawoti oqinile kanye nopelepele omnyama, bese ugaya ube unamathisele obushelelezi.
• Khonza iminwe yenkukhu eyosiwe nge-avocado pesto.

Ukudla okudliwayo ngenyama egayiwe

Izindlela zokupheka zenyama egayiwe ingenye yezinhlobo ezisetshenziswa kakhulu zenyama ezitsheni eziningi njengokudla okunempilo.
Kuyaziwa ukuthi inyama ebomvu iqukethe ama-amino acid kanye novithamini B ngaphezu kwe-iron, zinc kanye ne-selenium. Ukusebenzisa ukudla okusekelwe enyameni egayiwe kuqinisekisa ukuthi uthola imisoco eminingi ebalulekile ngaphezu kokudla okunempilo ukuze wehlise isisindo. ayeyibheka njengehlukile.

Iresiphi ye-Broccoli yenyama egayiwe

Nakuba lesi sidlo sigcwele izithako, simnandi futhi sibukeka sisihle! Ibuye isuka ku-Thai cuisine.

izingxenye:

• 500 amagremu inyama egayiwe.
• 1 inkomishi yenkomo yenkomo.
• 2 wezipuni we-oyster sauce.
• 1 isipuni soy sauce.
• 1 isipuni soju.
• 1 isipuni se-rice uviniga.
• 1/2 ithisipuni i-garlic powder.
• Ingcosana kapelepele obomvu.
• 1 ama-clove ka-garlic ochotshoziwe.
• 1/2 isipuni se-ginger egayiwe noma i-ginger powder.
• 12 izimbali ze-broccoli.
• 1 isipuni se-cornstarch.
• 1 isipuni samanzi.
• 1/2 isipuni samafutha e-sesame (ngokuzikhethela).
• Irayisi eliphekwe ngaphambilini noma ama-noodle ukuze uphake.

Indlela yokulungiselela:

• Beka i-skillet enkulu phezu komlilo ophakathi, bese ufaka inyama egayiwe bese ugoqa-gazinga kuze kube nsundu kancane.
• Ngesikhathi inyama egayiwe ipheka, hlanganisa umhluzi wenyama, i-oyster sauce (i-Oyster sauce), isoso ye-soy, uju, uviniga welayisi, u-garlic powder, nopelepele obomvu bese ugoqa kahle; futhi ubeke eceleni.
• Ngemva kokuba inyama egayiwe isivuthiwe, faka u-garlic ogayiwe kanye nejinja phakathi nenyama futhi ugovuze isikhathi esingangomzuzu kuze kubile.
• Faka i-sauce elungiselelwe ngaphambilini kanye ne-broccoli enyameni egayiwe bese ugoqa ngezikhathi ezithile kuze kuvele iphunga elimnandi lamakhambi nesoya.
• Shiya eminye imizuzu emi-5 kuze kube ithenda, wehlisa ukushisa.
• Isitashi sichithwa ngamanzi, bese sithululelwa epanini ngokugqugquzela okuqhubekayo futhi sishiywe kuze kube yilapho sibilisa.
• Khonza inyama egayiwe nge-broccoli nelayisi, ama-noodle, nanoma iyiphi i-spaghetti pasta.

Ukudla ukudla okuzila ukudla

Kuyaziwa ukuthi ukudla okunama-kilojoule aphansi kuyilapho kunciphisa amaphesenti anamafutha kuphakathi kwezinto ezibalulekile ekunciphiseni isisindo, futhi okunye kokudla okusiza kakhulu ekwehliseni isisindo ukudla okuzila ukudla, okulandelwa abazalwane abangamaKristu abathembele ekudleni. ukudla okungenayo amaprotheni ezilwane, futhi ungasebenzisi ushizi kanye nokuphuma kobisi, nakhu okunye Ukudla kokuzila ukudla okudliwayo:

1- Isaladi ye-couscous kanye ne-chickpeas yokudla

Le saladi inothile ngamaprotheni nemifino, okwenza kube kuhle kakhulu ekudleni.Kuyaphawuleka ukuthi noma iyiphi iphrotheni yezilwane ingafakwa kule saladi uma ungalandeli ukudla okuzila ukudla.

izingxenye:

• 2 izinkomishi ze-couscous.
• 1 inkomishi yama-chickpeas abilisiwe.
• 3 utamatisi, ehlutshiwe futhi uthathe izingcezu ezincane.
• 3 ukhukhamba, uthathe izingcezu ezincane.
• I-parsley eluhlaza eqoshiwe noma i-cilantro.
• 1 anyanisi oluhlaza uthathe izingcezu ezincane.
• Inqwaba ye-mint entsha eqoshiwe.
• 2 wezipuni of apula noma uviniga omhlophe.
• 1 isipuni sejusi kalamula.
• 1/4 indebe yamafutha omnqumo.
• 1 isipuni se-tahini ewuketshezi (i-tahini lapha esikhundleni sokusebenzisa isinaphi, esenziwe ngamaqanda).
• Usawoti kanye nopelepele omnyama.

Indlela yokulungiselela:

• I-Couscous iphekwe ngokulandela imiyalelo ephaketheni.
• Endishini enkulu, engeza i-couscous, utamatisi, iparsley noma i-coriander kanye no-anyanisi, uphizi kanye nekhukhamba.
• Faka ingxenye ye-mint bese ugoqa isaladi ngobumnene.
• Kwesinye isitsha esincane, hlanganisa uviniga, ijusi kalamula, i-tahini, amafutha, nengcosana kasawoti kanye nopelepele omnyama.
• Thela le ngubo ejiyile kancane phezu kwesaladi ye-couscous ne-chickpea.

2- I-Okra enamafutha

izingxenye:

• 300 amagremu of okra.
• 2 utamatisi, ehlutshiwe futhi uthathe ama-cubes amancane (utamatisi unamathisele nawo ungangezwa).
• 2 ama-clove kagalikhi.
• 1 u-anyanisi.
• 2 wezipuni coriander eluhlaza.
• Ijusi kalamula.
• I-sunflower encane noma amafutha omnqumo.
• Usawoti kanye nopelepele omnyama.
• i-coriander eyomile.

Indlela yokulungiselela:

• Ubeka ipani lokuthosa emlilweni, bese efaka amafutha, bese efaka u-anyanisi nesweli, ashuthe aze abe golide.
• Kusenjalo abeke i-okra kuhhavini avuvuzele amafutha amancane ebusweni, ayifake kuhhavini ayishiye ize ibune kancane.
• Faka i-okra ku-anyanisi, u-garlic, bese utamatisi, ugovuze futhi ushiye imizuzu engu-10.
• Faka usawoti omncane, i-coriander eyomile ne-coriander eluhlaza nejusi kalamula omncane, bese ususa ibhodwe emlilweni.
• I-Okra inikezwa ishisa nelayisi elimhlophe.

Kuyini ukudla okunomsoco?

Nakhu okunye ukudla kokudla kwezomnotho okungabizi futhi okufinyeleleka kuwo wonke umuntu.

1- Isibindi senkukhu namazambane

izingxenye:

• 500 amagremu wesibindi senkukhu.
• 3 ama-clove kagalikhi.
• 1 u-anyanisi omkhulu, usike i-julienne.
• Usawoti kanye nopelepele omnyama.
• Ingcosana yesinamoni.
• 3 ubhatata ophakathi nendawo.
• Ilamula elifakwe emanzini anosawoti uthathe izingcezu ezincane (iminqumo eluhlaza ingasetshenziswa esikhundleni sikalamula).
• Ijusi kalamula.
• Amafutha amancane.

Indlela yokulungiselela:

• Faka ijusi kalamula elincane esibindini bese ushiya imizuzu engu-15, bese ugeza ngobumnene.
• Ubeka ipani emlilweni, bese ufaka amafutha, bese ufaka u-anyanisi, ugovuze uze ubune.
• Bese wengeza ugalikhi, bese kuba isibindi senkukhu nezinongo, bese ushiya kuze kube yilapho isibindi sithambile.
• Phakathi naleso sikhathi, usike amazambane abe ama-cubes amancane, uwabeke ethreyini, uwafake kuhhavini, ufafaze amafutha amancane phezulu, uwashiye kuze kube yilapho amazambane abe nsundu ngokukhanyayo futhi ephekwe ngokugcwele.
• Epuletini yokukhonza, sebenzisa isibindi ngelamula elifakwe emanzini bese uthele phezu kwamazambane.

Okulandelayo: Ungafaki usawoti omningi kulesi sidlo, njengoba ulamula ofakwe emanzini anosawoti.

2- Ilayisi elinemifino kanye nenyama egayiwe

izingxenye:

• 1 inkomishi yelayisi elingenalutho (i-basmati noma irayisi elide lokusanhlamvu lingcono kakhulu).
• 1 u-anyanisi, u-julienne usike.
• 1 ama-clove ka-garlic ochotshoziwe.
• 100 amagremu inyama egayiwe.
• I-carrot engu-1 osayizi ophakathi uthathe ama-cubes amancane.
• 1 inkomishi ye-bell pepper enombala (oluhlaza, ophuzi, nobomvu), uthathe ama-cubes ngemva kokukhipha imbewu.
• 1 isipuni se-biryani seasoning.
• ibhotela.
• 1/2 indebe ye-peas (ngokuzikhethela).

Indlela yokulungiselela:

• Epanini lokuthosa, lishise, bese wengeza ibhotela bese u-anyanisi u-anyanisi aze abune.
• Faka inyama egayiwe negalikhi egayiwe ngamanzi amancane bese ushiya kuze kube inyama ithenda.
• Faka izaqathe, uphizi, upelepele nezinongo enyameni egayiwe ugovuze kahle.
• Ngalesi sikhathi irayisi liyabiliswa kukhunjulwa ukuthi aliphekwa ngokuphelele.
• Khipha irayisi, bese uyifaka engxube yenyama nemifino, bese ugoqa ngobumnene ngemfoloko.
• Khonza irayisi kushisa.

Amathiphu abalulekile okulandela izindlela zokupheka zokudla

Kunemiyalelo namathiphu okumele alandelwe ngokudla okudlayo, kanje:

1. Qinisekisa ukuthi zonke izakhamzimba zikhona ekudleni kosuku.
   Ukwengeza izithelo, imifino, imikhiqizo yobisi namaprotheni kufanele kube yingxenye yokudla kwakho kwansuku zonke.
2. Ukufaka okusanhlamvu okuphelele ekudleni kokudla ngoba kunothile nge-fiber, enezinhlobonhlobo zokukhetha okusanhlamvu okufana ne-quinoa, i-bulgur, i-freekeh, nokuningi.
3. Ungakhohlwa ukusebenzisa imikhiqizo yobisi ekudleni kokudla, okufana neyogathi yesiGreki noma i-curd, ukuze uthole i-calcium eningi ekudleni kwakho, ngaphezu kwama-calories ambalwa, futhi unikeze ukudla ukunambitheka nokunambitha okuhlukile.
4. Qinisekisa ukuthi udla amabele enkukhu kanye nenyama egayiwe kabili kuphela ngesonto, nenqwaba yenhlanzi neprotein yemifino isonto lonke.
5. Zama ukudla okusha nokuhlukile njalo futhi ugcine isisindo esinempilo, futhi ugweme isithukuthezi sokuphinda ukudla okufanayo, ungasesha izindlela zokupheka eziningi nge-inthanethi.
6. Qaphela ukunciphisa amaphesenti amafutha lapho i-parmesan, i-cheddar, noma yiluphi olunye uhlobo lukashizi lwengezwa ukuze kuncishiswe ama-calories aphezulu.