Ukuhlolisiswa ngempumelelo kwiintlanzi kuya kugxininisa zonke iingenelo zesitya, ekuhambeni kwayo kuya kuthunya intlaba yayo kwaye kuya kukhuthaza ukulungelelaniswa okufanelekileyo kwemveliso ebalulekileyo. Ukongezelela okulula kunye nesigxina kunye neyongeziweyo yoqobo kuya kudlala indima ebalulekileyo ekukhonzeni ukutya kwaye iyakwazi ukuphucula nokuphanga impembelelo yesidlo.
Liliphi icala lesitya eliya kwiintlanzi?
Ukulungiselela isidlo esityebileyo seentlanzi, kubalulekile ukuba sikhonze ngokufanelekileyo, ukuze umsebenzi awuyize, kunye nokukhethwa kokulungiswa ngelixa ungathathi indawo yokugqibela.
- Ngokuqhelekileyo, iintlanzi zenziwa ngamazambane adibeneyo, iitapile ezifudisiweyo okanye irayisi ephekiweyo, iphekwe ngokulandelelana kweklasi okanye i-recipe yangaphambili kunye nokongezwa kweminye imikhiqizo.
- Ukuxhaswa kwe-calorie ephantsi ephilileyo, isondlo esilungileyo se-intlanzi yintlanzi yimifuno entshontshi eyenziwa ngesalathisi okanye isaladi elula.
- Ukulungele ukutya kwesitshalo okanye imifuno ephekiweyo, zonke iindidi zee-stews.
- Okungaqhelekanga kwiitya zentlanzi yi-porridge (ukolweni, iparele, i-oat, ibhali) okanye i-pasta.
- Ukukhetha isitya esipheleleyo sezonka ukuloba udinga umntu ngamnye kwiresiphi nganye: ukhetho luya kuxhomekeka kokuqala kwindlela umkhiqizo oyintloko olungiselelwe ngayo.
- Ukuhlobisa kungaba lula okanye kuyinkimbinkimbi, equkethe ikhosi ephezulu kunye nezithako zemifuno ezongezelelweyo.
Ukulungiswa kweentlanzi ezityiweyo
Isitya esilula kunesitya ukuloba wonke umntu ngaphandle kweengcebiso ezongezelelweyo. Ukunyusa ilayisi i-crumbly ilayisi, iitapile kunye neetayi okanye iitapile ezifihliweyo, kuya kukwazi ukunondla intsapho ngaphandle kokutya okumnandi kunye nesidlo sakusihlwa okanye isidlo sasemini, kwaye ukhetho oluchazwe ngezantsi luya kumangaliswa ngokutya kunye nokuhlanganisana kwemveliso.
Izithako:
- amazambane - 600 g;
- broccoli - 500 g;
- ibhotela - 50 g;
- ityuwa, iziqholo - ukunambitha.
Ukulungiselela
- Ubilise kude kube namazambane aphelileyo emanzini atyuwa.
- I-Mortise i-broccoli inflorescence, ubilise imizuzu emithathu.
- Gcoba umhluzi kwisitya esisodwa, uze udibanise imifuno nge tolstick okanye blender.
- Yongeza umhluzi kude kube lula ukufunyaniswa, kwaye, ukuba ufuna, uphazamise ukuvuna.
- Ikhonza isidlo esiluncedo nesinandisayo sokuloba kwiitamatato eshushu.
Gcoba kwientlanzi ezibhaka kwi-oven
Ukuba isitya sokutya esityebileyo ukuloba ngefom elayilisiweyo ngenxa yezona ziindaba kwaye ufuna into yokuqala kunye engavamile, sebenzisa iziphakamiso ezivela kwiresi elandelayo. Imveliso esekelwe kulo nyaka iya kubhaka kwi-oven, kwaye kwinqanaba elingezantsi elingezantsi ungalungiselela ama-potato amaqabunga ngamakhabhuthi.
Izithako:
- amazambane kunye neerothi - 300 g;
- i-feta cheese - 100 g;
- iwayini - 1 tbsp. isipuni;
- ioli yomnquma - 1 tbsp. isipuni;
- iparsley nedill - 10 g;
- igalikhi - ama-1-2 amazinyo;
- I-coriander yomhlaba, ityuwa, i-pepper - ukunambitha.
Ukulungiselela
- Iipatates kunye ne-karoti zinqunywe zibe ziincinci zetyala, ityuwa, i-pepper, ixesha kunye neoli, iwayini, i-coriander kunye ne-garlic eqoshiwe.
- Iingxowa zokubhaka 40 imizuzu kwi-180 degrees.
- Xa uhlobiso lulungele iintlanzi ezibhakiweyo, ufafaze i-crumbled ushizi kunye nemifino.
Liliphi icala lesitya eliya kwientlanzi ezibiweyo?
Ukulungiswa kwintlanzi edikiweyo kukhethwe ngokusekelwe kumxholo wenqatha yomkhiqizo wokuqala. I-polent ye-Lenten okanye i-hake iya kuncedisa iifatates ezifusiweyo okanye ezibilisiwe, zichithwe ngebhotela ecibilikiweyo. Iintlobo zeentlanzi ezidibeneyo zibhetele kangcono kunye nemifuno ephekiweyo, ebhakayiweyo okanye emitsha: amabala kunye neBrussels, i-broccoli, i-asparagus, i-zucchini.
Izithako:
- iklabishi yaseBrussels - 350 g;
- i-orange - icandelo eli-1;
- igalikhi - amazinyo amathathu;
- ipisley - 1 iqela;
- Ijusi lemon kunye neoli yeoli-25 ml nganye;
- ityuwa, ipepper, ishukela ebomdaka, iinqatha zomsedare - ukunambitha.
Ukulungiselela
- Ubilise kwiklabishi yamanzi e-salted imizuzu engama-7, wongezelela ekupheleni kwejisi lemon.
- Gcoba umhluzi uze udibanise imifuno yomzuzu ngomnayile wamanzi.
- Lahla iintloko zeklabishi kwi-colander.
- Ukusuka kwi-parsley, igalikhi, ijusi le-orange kunye ne-pulp, lungisa i-sauce ngokugaya izithako kwi-blender.
- Ngethuba umxube kunye nebhotela, ityuwa, iswekile kunye nepilisi, wakhonze kunye neklabishi kunye neenkonta zepineyini njengesitya sokutya kwintlanzi edikiweyo.
Ukulungiswa kwemifuno yeentlanzi
Ukuhlobisa ukuloba kwiimifuno kusemhlabeni jikelele kwaye kuya kuhambelana nayiphi na isidlo: ebilisiwe, ebisiweyo okanye ebhaka. Imifuno ingahanjiswa ngokutsha, i-seasoning nge-sauce esekelwe kwioli yeoli kunye nejisi lemon, ngaphambi kokubhaka ehovini okanye kwi-grill. Ukubunjwa kukhethwe ngabanye ngokufumaneka kwemveliso kunye nezinto ezikhethiweyo.
Izithako:
- isitshalo seqanda, izaqathe kunye ne-zucchini - 1 pc.;
- iicatatoes ze-cherry - ezili-10;
- intambo yeembotyi - 150 g;
- iifatata - 3 ii-pcs.;
- ijusi ye-lemon - 25 ml;
- Izityalo zaseItaliya - i-pinch 2;
- Iityuwa, ipepper, ioli yeoli-ukunambitha.
Ukulungiselela
- Hlaba imifuno, ixesha kunye nejisi lemon, ibhotela, ityuwa, i-pepper kunye nemifuno, isasazeka kwisibumba.
- Qinisekisa isitya kunye ne-foil, upheke kwi-degrees 200 imizuzu engama-30.
- Iphoyile isuswe kwaye ibhakazwe ihlolwe kwiintlanzi enye imizuzu eyi-15.
Gcoba kwilayisi ukuloba
Ilayisi edibeneyo yokuhlobisa iintlanzi ingalungiselelwa ngokufaka imifuno encinciweyo. Ukongeza kwiimveliso ezicetywayo kule recipe, ungasebenzisa abanye ukuba ukhethe kusuka: Iipilisi ezinomsoco zaseBulgaria, iklabishi i-inflorescences, iifotyi ze-bean okanye i-asparagus, izaqathe, zangaphambili zibe ziinqununu.
Izithako:
- ilayisi - 1 iglasi;
- Ingqolowa enomhlaza kunye neeperesi - 150 g;
- utamatisi - 4 ii-pcs.;
- i-anyanisi - i-1 piece;
- igalikhi - ama-1-2 amazinyo;
- ioli yomnquma - 40 ml;
- ityuwa, i-pepper, i-Provencal herbs, imifino - ukunambitha.
Ukulungiselela
- Ubilise de kube ilayisi ekulungele.
- I-anyanisi e-Fry negalikhi.
- Bafaka utamatisi otyongwe ngaphandle kwembewu, ingqolowa kunye neeperesi.
- Yongeza ilayisi, izityalo zetyuwa, i-pepper, ifudumele imizuzu embalwa, ivuselela.
- Khonza uhlobiso lokuloba iintlanzi, ukulolonga kunye nemifuno.
Ukulungiswa kweentlanzi zetyuwa
Isitya sokutya esifanelekileyo seentlanzi ebomvu yimifuno kwimo esitsha okanye ebhaka. Umxube wefuno kufuneka uncediswe kunye neengcezu zemon kunye kwaye ngokukhethwa kukho ngamagqabi eelayiki. Ngokwahlukileyo, unokwenza umsila osekelwe kwisardadi okanye i-soy sauce kunye neoli yeoli, apho ungeze khona imifuno, ijisi lemon, ubusi obancinci kunye negalikhi.
Izithako:
- iitamatisi, iikomkom, ipepper yaseBulgaria - 1 pc.;
- ioli yeoliva - 20 ml;
- i-soy sauce - 20 ml;
- ijusi yemonimu - 1 ithisipuni;
- igalikhi - iinto ezi-0.5-1;
- isilili, isifuba esimnyama - ukunambitha.
Ukulungiselela
- Hlanganisa ibhotela nge-soy sauce kunye nejisi lemon, ukongeza i-garlic, isilili kunye nesame.
- Ncedisa iintlanzi zetyuwa kwiplate ngeqabunga le-lettuce, imifuno, i-sauce yamanzi.
Gcoba kwi-zucchini ukuloba
Ukulungiswa okukhanyayo kweentlanzi kunokulungiswa ukusuka kwii-curgettes. Ukungathathi hlangothi ukunambitha i-pulp yemifuno ngokuvisisanayo nayiphi na izitya zeentlanzi. Izikwere ze-squash ziyakutywa kwi-oven, zitshatiwe okanye zifakwe kwi-pan yokucima, zikhethiweyo ngamacube kunye neziqholo ezikhethiweyo kunye nokunambitha.
Izithako:
- zucchini okanye zucchini - 450 g;
- igalikhi - amazinyo ama-2;
- i-anyanisi - i-1 piece;
- amasebe e-thyme - 3 amaqhosha.;
- ioli yomnquma - 50 ml;
- ityuwa, umsi womsila - ukunambitha.
Ukulungiselela
- Fry kwioli uze ukhangele i-garlic kunye no-anyanisi.
- Yongeza i-zucchini eqoshiwe.
- Imifuno enobisi, ivuselela, ide ilula, kodwa izama ukugcina imilo yeetye.
- Khonza uhlobiso oluvela kwi-zucchini ukuloba kwifom eshushu, efudumele okanye ecolile.
Gcoba kwiintlanzi kwi-grill
Isitya sokutya esifanelekileyo kwintlanzi, ephekwe kwi-grill , ngokugqithiseleyo igxininisa isidima esifumene ngale ndlela yokutya, ngaphandle kokuphazamisa ukunambitheka kwayo nesityebile. Inketho ekhethekileyo iya kuba yimifuno yokutya, isaladi imifuno kunye nemifuno, imifuno ebilisiwe yemifuno okanye imifuno edikiweyo neentlanzi kwi-grill.
Izithako:
- utamatisi kunye namakhukhamba - ii-2 pcs.;
- isaladi ishiya - 1 bunch;
- i-anyanisi eluhlaza, iparsley kunye nedill - 1 bunch;
- i-feta cheese (ukhetho) - 100 g;
- ioli yomnquma - 70 ml;
- ijusi lemon - 50 ml;
- iviniga yewayini - 1 tbsp. isipuni;
- igalikhi - inyo e-1;
- ityuwa, pepper.
Ukulungiselela
- Sika ukhukhamba, utamatisi, imifino kwaye udibanise nesaladi.
- Hlanganisa i-feta cheese ifakile xa ufuna.
- Hlanganisa ioli, iviniga, i juisi, ityuwa, ipepper kunye negalikhi.
- I-Sdabrivayut ifunyenwe ukuhlobisa kwimifuno ukuloba.
Gcoba intlanzi ebilisiwe
Intlanzi ebilisiwe yidlo yokutya yemenyu okanye isetyenziswe ekudleni okunempilo, ngoko uhlobiso kufanele lufanelane nalo. Ukongeza kwilayisi okanye iitapile ezibilisiwe, imifuno entsha okanye i-steamed ikulungele ukutya okunjalo. Ukuhambelana nokutya, isitya siya kunika nayiphi na i-sauce, ekhonzwa ngokwahlukileyo.
Izithako:
- amazambane, iinqathe, i-asparagus, i-inflorescences ye-broccoli-500 g;
- umgubo - 1 tbsp. isipuni;
- ibhotela - 30 g;
- umhluzi wemifuno - 400 ml;
- ijusi lemon - 1.5 tbsp. iipuni;
- ityuwa, i-seasoning - ukunambitha.
Ukulungiselela
- Ubilise kude uphekwe isibini okanye kwi-pan yemifuno.
- Dlulisa umgubo kwioli, uthele umquba omncinci womhluzi, uvuselele, utyumle i-sauce ukunambitha, ukufudumala uze udibanise.
- Ncedisa uhlobiso lwemifuno ngeentlanzi ezibilisiwe kunye ne-sauce emhlophe.
Gcoba ukusuka kwinqungu ukuloba
Isitya esiluncedo esiluncedo ukuloba intlanzi singenziwa kumpu. Ubomvu ngombala, ocebileyo kwintlobo yemifuno yenyama, ebhakawa kunye nokudibaniswa kwamacube anengqungquthela, iya kuba yongezwa kakhulu kwiitya ezifusiweyo, eziphekiweyo okanye ezibilisiwe. Bobabini ebushushu nasebandayo ifom i-snack ineziganeko ezibalaseleyo.
Izithako:
- ithanga - 500 g;
- igalikhi - amazinyo ama-2;
- Iifama zeProvencal - i-pinch 2;
- ioli yomnquma - 50 ml;
- ityuwa, pepper.
Ukulungiselela
- I-pulp yepumpkin inqunywe kwiingcezu ze-0.5 cm.
- Yongeza i-garlic yomhlaba, iitrob, i-oyile, ityuwa kunye nompompi, xuba kwaye usasaze kwisitya sokubhaka.
- Thumela imifuno yemizuzu engama-30 ukuya kwimizuzu engama-40 ehovini yatshisa ukuya kuma-degrees ayi-180.