Luhlobo luni lokutya olufanele lube kwitafile yethu yonke imihla?
Ukutya kwe-starchy - njengesonka, okusanhlamvu, ilayisi, i-pasta kunye namazambane. Kule mizimba, umzimba wethu ufumana i-carbohydrate, iivithamini, izinyithi kunye nemibhobho yemvelo.
Umzimba wethu ufuna ntoni iimfuno zethu? Yonke imihla kufuneka sidle ii-4-6 zokunikezelwa kwezi mveliso - oko kukuthi, ngokuqhelekileyo kwisidlo ngasinye.
Inxalenye enye inokuqwalaselwa:
- 1 indebe yerayisi ephekiweyo okanye ipasta;
- Ubukhulu obukhulu bezambatyambo;
- 1 isonka sesonka.
Isiseko sokutya kwimihla ngemihla sisondlo ngokuchanekileyo.
Izithelo nemifuno. Eli qela lisinikeza iivithamini, izinto zetsimbi kunye nemibhobho yemvelo. Zama ukutya ama-5 amaqhamo okanye imifuno imihla ngemihla.
Isahlulo esinye samkelwe:
- Isiqhamo sonke;
- 1 isamba esinezityalo ezomileyo;
- 1 encinci yeglasi yezithelo zelisi (esanda kufakwa).
Inyoni, inyama, amaqanda, intlanzi, iinkuni kunye neembotyi. Basinika iiprotheni, iivithamini kunye nezinto zetsimbi (ngakumbi - isinyithi kunye ne-vitamin B12). Nsuku zonke zama ukutya ezimbini okanye ezintathu kwiindawo zokutya.
Inxalenye enye iqwalaselwa:
- Maqanda 2;
- 100 amagremu enyama;
- 150 amagremu entlanzi;
- 100 amagremu weembotyi eziphekiweyo.
Ubisi kunye nemveliso yobisi. Ngabo sifumana amaprotheni, iivithamini kunye nezinto zetsimbi (ngakumbi i-calcium).
Umzimba wethu ufuna ntoni iimfuno zethu? Yonke imihla - ukusuka kumabini amabini ukuya kweethathu.
Inxalenye enye iya kuba:
- 1 ipakethi yogurt;
- 1 encinane (25 amagremu - ubungakanani bebhokisi lomdlalo) isahlulo seshizi;
- 1 indebe yobisi.
Amafutha kunye namafutha. Banika amandla, iivithamini ezinqumle ngamanqatha (E, A, D, K) kunye nama-acids afunekayo. Nsuku zonke, sifuna ukutya ubuncinane i-2 tablespoons yezinye ii-oli yemifuno. Inani elikhulu ekudleni kwansuku zonke yezilwanyana zezilwanyana kunokunyusa ingozi yesifo senhliziyo, iintlobo ezithile zomhlaza kunye nesifo sikashukela.
Ukupheka ukutya yonke imihla
Yonke ukutya kwethu kufanele ibe mnandi. Yonke imihla kulula ukuthabatha iipesheke ezokukhawuleza ukulungiselela. Ngeveki-velisa ikhaya lakho (okanye wena ngokwakho) izitya ezingaphezulu.
Sinikela ngeempendulo ezininzi zokutya okumnandi imihla ngemihla.
Umtsalane
Sidinga:
- Iikomityi ze-basmati ilayisi;
- 6 iikomityi zamanzi;
- Ii-oyileji ezineoli;
- 2 ama-bulbs aphelileyo aqhotyoshelweyo;
- 5-6 iipuniwe zeerill eqoshiwe;
- 4 iipuniwe ezicwecwe;
- 1 ipepper eluhlaza;
- ityuwa;
- pepper;
- 2-3 izipuni ze juice.
Gcoba irayisi uze uyibeke epenini yamanzi abandayo. Ngokukhawuleza xa amanzi abilayo, ukunciphisa ubushushu kwaye upheke irayisi imizuzu engama-20 (okanye ngaphezulu - ukuba kuyimfuneko). Epenini, ukutshisa ioli kunye ne-anyanisi kuze kube yinto elula. Yongeza yonke imifuno, kunye netyuwa, ipepper kunye nejisi lemon. Gubungula ngobumnene uphinde ususe ipenya yokucima emlilweni. Hlanganisa irayisi kunye ne-sauce eyiphumela, kwaye usebenze isitya kwitafile.
Ikhaka lekhakhamba kunye neyinti kunye noshizi
Sidinga:
- 1 ikhukhamba enkulu, uthathe iinqununu;
- Ikomityi ye-1 i-brynza;
- I-1/2 indebe entsha yamagqabi amhlophe;
- Iipuniwe ezi-6 zeoli yeoli;
- Iipuniwe ezi-3 ze juisi okanye i-2 tablespoons zeviniga yevini;
- 1 ithisipuni yesardadi;
- ityuwa;
- pepper.
Sasaza iiskambu zekompe kwisidlo uze ufefe nge-mint kunye noshizi. Hlanganisa ibhotile, ijusi yamanzi (okanye iviniga), isardard, ityuwa kunye nepilisi, kwaye uthele i-sauce phezu kwekhukhamba. Sisebenza kwitafile kwangoko.
Umququ weembotyi ezimhlophe kunye ne-oregano
Sidinga:
- 1 i-anyanisi enkulu, uthathe amasongo amancinci;
- I-1/2 kilogram yamabhontshisi amhlophe aphakathi, ahlanjwe ngokuhlwa kwaye aphonswe kwi-colander;
- 1 ithisipuni yeswekile;
- I-1 edibeneyo enkulu ye-celery sprig;
- 1 isanqante, uthathe iinqununu;
- 1 iparsley (amaqabunga kuphela);
- Ama-2 - 3 amasebe e-oregano (amaqabunga kuphela), okanye 1/2 amathisipuni omile;
- 1 indebe yeoli yeoli;
- ijusi kwi-lemon enye;
- ityuwa, ipolisi emitsha.
Ngokukhawuleza ukuba ibhontshisi ibilise, cima amanzi. Sifudumala ii-2-3 zeepuni zeoli ye-oliva kwipuphu enkulu kwaye ucoce i-anyanisi kuyo kuze kube lula (imizuzu 2-3). Yongeza ubhontshisi, ushukela, isilimo esidliwayo esinamagatsha anamanzi kunye neetikiti kwi-pan. Gcoba kwaye uthele amanzi atshisayo - ukuze ivale iimbotyi. Vala isiqwenga ngesiqhekeza uze ushiye ubhontshisi ukuba udibanise ngeyure eli-1 ngokushisa okuphantsi kuze kube lula. (Ukuba iimbotyi zingenaso ixesha lokupheka, faka amanzi atshisayo amaninzi, uze ushiye emlilweni ixesha elongezelelweyo). Yongeza umlilo, ityuwa, i-pepper uze uthule ioli eseleyo kwiimbotyi. Xa i-peel kwiibhontshisi iqala ukugqabhuka, kwaye ijusi iba yincinci, uthele ijusi lemon kwi-pan, ufefe nge-parsley kunye ne-oregano, kwaye uyisebenze etafileni.
Imfihlelo emincinci:
- Kwiingcinezelo zokupheka kweembotyi ziza kuba zilungele kwimitha engama-20-30.
- Ngethuba lokupheka, unokongeza isahluko sekhampu yemifuno ukula.
- Ukuba uthanda izitya ezivumba, faka i-pepper encinci ye-1.
- Sikunqwenela umnqweno omnandi kunye nesidlo esinomdla imihla ngemihla! Siyathemba ukuba iincwadi zethu zokupheka ziye zafaka isandla kule nto ngezinga elithile.