Hlela lokho okudlayo ngokwesikhathi sonyaka Akuyona into evamile; kuyindlela elula kakhulu yokuthuthukisa impilo yakho, ukonga imali, nokujabulela ukudla ngesikhathi esifanele. Uma ukhetha imikhiqizo yesizini, evuthwe elangeni futhi ivunwe kahle kakhulu, konke kunambitheka kangcono, kukwenza uzizwe ungcono, futhi usekela nabalimi bendawo.
Ezindaweni ezinemikhiqizo eminingi yezolimo njenge-Alboraya, kodwa futhi kunoma iyiphi imakethe yendawo, Ikhalenda lemvelo libeka isigqi sepuletiEntwasahlobo konke kuba lula futhi kuhlanzeke kakhudlwana, ehlobo izitsha ezintsha zibusa kakhulu, ekwindla izindlela zokupheka eziduduzayo ziyathandwa, kanti ebusika izitshulu nesobho zifudumala ziba yinto ephambili. Futhi ingxenye engcono kakhulu ukuthi ungadla ukudla okuhlukahlukene nokulinganiselayo ngaphandle kokuhlela ngendlela exakile.
Kungani kufanelekile ukudliwa ngokwesizini
Ukukhetha ukudla okusesizini kunomthelela izinzuzo eziqondile empilweni yakho, esikhwameni sakho kanye naseplanethiUma uthenga imikhiqizo eseqophelweni eliphezulu:
- Zinikeza izakhamzimba ezengeziwe kanye nama-antioxidantsNgoba sebekhule ngesivinini sabo, ngaphandle kwesidingo samakhamera amade noma uhambo olungapheli.
- Zinambitheka kangcono kakhulu: iphunga eliningi, ukuthungwa okungcono kanye nokunambitheka okumnandi noma okusha okungakaze kube nakho umkhiqizo ongaphandle kwesizini.
- Zishibhilengoba kukhona ukulethwa okwengeziwe, izindleko zokuhamba eziphansi kanye nokulahlekelwa okuncane.
- Usekela ezolimo zasendaweni abakhiqizi abancane sebevele benciphisa ukukhishwa kwegesi okuhlobene nokuthuthwa nokugcinwa.
- Ziyakusiza ukuthi ushintshe ukudla kwakho unyaka wonke, into ebalulekile yokumboza kangcono amavithamini, amaminerali kanye namakhemikhali e-phyto.
- Zivumelana nalokho umzimba wakho okudingayo kuye ngesimo sezulu: amanzi amaningi nokukhanya ehlobo, amandla amaningi nokufudumala ebusika, ukudla okukhuthaza ukuhlanzwa entwasahlobo kanye nokuqinisa amasosha omzimba ekwindla.
Ngaphezu kwalokho, ukulandela iphethini yesizini kwenza kube Ukuhlela imenyu yakho yamasonto onke kuzoba lula kakhulu.Esikhundleni sokucabanga ngezinketho eziyinkulungwane, ukhetha kulokho imvelo ekunikeza khona ngaleso sikhathi, bese usuka lapho wakha izitsha zakho.
Ukudla kwesizini: okufanele ukudle ngesikhathi ngasinye sonyaka
Ukudla kwesizini, okuyisisekelo sako, indlela yokuhlonipha isigqi somhlabaISpain, ngenxa yesimo sayo sezulu kanye nezindawo zayo ezihlukahlukene, inikeza uhla olukhulu lwemifino, izithelo, izinhlanzi kanye neminye imikhiqizo eshintsha unyaka wonke.
Intwasahlobo: ubusha, umbala kanye nokukhanya
Ngokufika kwesimo sezulu esihle, umzimba wakho uvame ukucela izitsha ezisiza ukuhlanza nokuvuselelaEntwasahlobo ingadi yemifino iyaphila futhi kuvela imifino nezithelo eziningi ezithambile:
- Imifino yasentwasahlobo: ama-artichoke, i-asparagus, ubhontshisi obanzi, ama-lettuce athambile, uphizi, i-courgette, ama-leek, upelepele bokuqala.
- Izithelo zentwasahlobo: ama-strawberry, ama-loquat, ama-cherries, ama-apricot.
Baphelele for amasaladi anemibala, ama-stir-fries asheshayo, ama-omelet, kanye nama-creams abusheleleziZiphinde zihambisane kahle nezinhlanzi ezimhlophe njenge-hake noma i-cod kanye nokusanhlamvu okuphelele.
Ihlobo: ukubusa kwezitsha ezibandayo
Ehlobo ukushisa kuba kukhulu futhi lokho okufisayo Izindlela zokupheka ezimanzi, ezilula futhi eziqabulayo kakhuluIngadi yemifino iyachuma:
- Imifino yasehlobo: ukhukhamba, i-zucchini, utamatisi, upelepele, isitshalo seqanda, u-anyanisi wasentwasahlobo.
- Izithelo zasehlobo: ikhabe, ikhabe, ipentshisi, amaplamu, amagilebhisi okuqala, amapentshisi aseParaguay, ama-nectarine.
Yisikhathi esifanele se-gazpacho, i-salmorejo, zonke izinhlobo zamasaladi, imifino eyosiwe kanye izitsha ezibandayo ezinemifino (njenge-chickpea noma amasaladi e-lentil) agcwalisa ngaphandle kokuba nzima.
Ikwindla: ukunambitheka okududuzayo nokuvunayo
Uma amazinga okushisa eqala ukwehla, Umzimba ufisa izitsha eziqinile kancanengaphandle kokusebenzisa izitshulu ezisindayo zasebusika. Yisikhathi sokuvuna okubalulekile:
- Imifino yasekwindla: ithanga, isitshalo seqanda, i-broccoli, ubhatata, amakhowe, ama-leek.
- Izithelo ze-Autumn: amagilebhisi, i-apula, i-pear, i-pomegranate, i-persimmon (phakathi kwekwindla nobusika).
Ikwindla iyisizini emangalisayo kakhulu izitsha zerayisi ezinokhilimu, okhilimu bemifino, izitsha zezipuni ezithambile kanye nezinhlanganisela ezinoshukela nezithelo ezinjengama-apula noma amapomegranati.
Ubusika: izitsha ezishisayo nokudla okufudumezayo
Ziyaziswa kakhulu phakathi nezinyanga ezibandayo. izitshulu, amasobho amakhulu kanye nezikhathi zokupheka ezindeImifino eluhlaza okwesibhakabhaka kanye neklabishi kuthatha indawo ephambili:
- Imifino yasebusika: iklabishi, iklabishi elibomvu, amahlumela aseBrussels, i-leek, i-cauliflower, i-broccoli, isipinashi, i-chard, i-cardoon, i-endive, isanqante, i-turnip, i-beetroot, i-celery, ama-calçots.
- Izithelo zasebusika: izithelo ze-citrus (amawolintshi, ama-tangerine, ulamula), i-kiwi, i-apula, i-pear, i-persimmon, i-pomegranate, amagilebhisi asekugcineni, i-cherimoya.
Baphelele for Izitshulu ze-legume ezinemifino, amasobho emifino, ama-casserole kanye noshizi oluthosiwe kuhhaviniNgaphezu kwalokho, kunezinhlanzi ezinhle kakhulu kanye nokudla kwasolwandle ebusika, futhi isizini yemidlalo isisezingeni eliphezulu.
I-pantry yesizini ngokuningiliziwe: izithelo, imifino, inhlanzi, inyama nokuningi
Ngaphandle kokwenza uhlu olufushane, kuyasiza ukuqonda ngokucacile ukuthi inkathi ngayinye inikeza ini. hlela amamenyu akho ngokuhlakanipha futhi usebenzise ngokugcwele lokho okutholakala emakethe.
Izithelo: umbala namavithamini unyaka wonke
Ebusika, uJanuwari uyisibonelo esiphelele: gcwalisa isitsha sezithelo ngezithelo ze-citrus Amawolintshi, ama-tangerine, kanye nolamula kuyindlela elula yokwengeza i-vitamin C kanye nobusha ezitsheni ezinempilo. Ama-apula, amapheya, ubhanana, kanye nama-kiwi nakho kuyizinto ezinhle kakhulu, ezisebenza kahle kakhulu ekudleni kwasekuseni, kuma-dessert, noma ekudleni okulula.
Ngisho nanamuhla, zisatholakala ama-persimmon namapomegranateZicebile kakhulu nge-fiber kanye nama-antioxidants, kanye namagilebhisi nama-cherimoya. Entwasahlobo nasehlobo, ama-strawberry, ama-cherry, ama-peaches, ama-apricot, i-melon, kanye ne-watermelon kuyasetshenziswa—izithelo ezifanelekile zokwengeza ukuthinta okumnandi nokunempilo kumasaladi, amasobho abandayo, noma izitsha ezinongiwe.
Imifino namakhowe: isisekelo sesobho, amasaladi kanye nezitshulu
Ebusika, amaklabishi (agobile, amhlophe, abomvu, amahlumela aseBrussels), ikholifulawa, i-broccoli, ikholifulawa, i-chard kanye nesipinashi kuyathandwa. Ziyisisekelo sezitsha eziningi zebhodwe elilodwa futhi zinhle kakhulu kuma-stir-fries asheshayo, kuhhavini noma kuma-creams abushelelezi anamazambane kanye ne-leek.
Akufanele sikhohlwe ezinye izinto eziyisisekelo ezifana ama-leek, izaqathi, ama-turnip, ama-beet kanye ne-celeryIlungele kakhulu ama-broth, ama-stock, ama-stew, nama-purée. Kanye nemifino ethile efana ne-cardoon noma i-endive, evame kakhulu ezindaweni ezithile futhi imnandi kumasaladi afudumele noma kuma-legume ahambisana nayo.
Ngokuphathelene namakhowe, nakuba ikwindla kuyisizini yawo ephezulu, Ezinye izinhlobo zisatholakala ebusika Ngaphezu kwakho konke, i-truffle emnyama, enezela iphunga elikhethekile kakhulu emaqandeni, epasta, ezitsheni zelayisi, kanye nase-purée. Amakhowe atshaliwe njenge-button mushrooms, i-shiitake, kanye ne-chanterelles ayatholakala cishe unyaka wonke futhi asebenza kahle kakhulu ezitsheni nasezitsheni ezithosiwe.
Izinhlanzi nezinhlanzi zasolwandle zesizini
Ubusika buyisikhathi esihle kakhulu sezinhlanzi. Ngokwesibonelo, ngoJanuwari, i-cod, i-sea bream, i-hake, i-turbot, i-sole, i-grouper noma i-pomfret Zisezingeni elihle kakhulu lokubhaka, kuma-broth, izitshulu zasolwandle noma ezitsheni ezilula ezithosiwe.
Ungajabulela nezinhlanzi ezinhle zasemfuleni ezifana ne- i-carp kanye ne-perchkanye nezinhlanzi ezifuywayo (i-sea bass, i-salmon, i-trout) ezigcina ikhwalithi efanayo. Ngokuphathelene ne-shellfish, ngokuvamile kuba namanani angcono ngemva kwamaholide kaKhisimusi. ama-cockle, ama-scallop, ama-oyster, ama-mussels, i-octopus, inkalankala yesicabucabu kanye nezinye izinhlobo zokudla kwasolwandle, okuvumela ukuthi zifakwe ekudleni ngaphandle kokwephula isabelomali.
Inyama kanye nemifino
Ukukhiqizwa kwenyama akulandeli kakhulu isikhathi sonyaka, kodwa ezinyangeni ezibandayo, Ukuzingela sekusezingeni eliphezulu.Ingulube yasendle, inyamazane, unogwaja wasendle, unogwaja, intende noma izigwaca zilungele izitshulu ezihamba kancane, ama-casserole kanye nezitsha zikahhavini ezinemifino yesizini.
Vele, inyama evamile (inkukhu, i-turkey, inyama yenkomo, ingulube) isatholakala unyaka wonke futhi ihlangana kahle kakhulu nenyama yenkomo. imifino yesizini kanye nemifino eyomisiweokuthi, nakuba kungezona izinkathi ezithile zonyaka, zikhanga kakhulu ngesimo sezitshulu, izitshulu zobhontshisi, izitsha ezibilisiwe noma izitsha eziphekiwe ekwindla nasebusika.
Ukudla kwaseSpain naseMedithera: okunempilo, okuhlukahlukene futhi okwenziwa ngezikhathi ezithile zonyaka
Indlela yendabuko yokudla eSpain isekelwe kumodeli we- Ukudla kwaseMeditheraeyaziwa emhlabeni wonke ngezinzuzo zayo zezempilo. Izimiso zayo eziningi ezibalulekile zihambisana kahle nokudla kwesizini.
Izihluthulelo Ezinempilo Zokudla KwaseSpain
- Izithelo nemifino emisha eminingiezishintshashintshayo ngokwesizini futhi ziqinisekisa ukutholakala okuphezulu kwamavithamini, amaminerali kanye nama-antioxidants.
- Ukusetshenziswa okukhethekile kwamafutha omnqumo e-extra virgin njengamafutha ayinhloko, anemiphumela emihle empilweni yenhliziyo nemithambo yegazi.
- amaprotheni ekhwalithi: inhlanzi (ikakhulukazi inhlanzi enamafutha, ecebile nge-omega-3), inyama engenamafutha njengenkukhu noma unogwaja, ubhontshisi, amaqanda namakinati.
- Ukuba khona okuphawulekayo kwemifino kanye nokusanhlamvu okuphelele (ubhontshisi, ubhontshisi, ilayisi, isinkwa se-wholemeal…) ezinikeza i-fiber namandla ahlala isikhathi eside.
- Ukulinganisela ngenyama ebomvu kanye nenyama ecutshunguliwe, ezisetshenziswayo, kodwa akufanele zibe yisisekelo sempilo yansuku zonke.
- Ushukela omncane owengeziwe kanye nokudla okucutshungulwe kakhulu kunezinye izindlela zokudla zesimanje, ikakhulukazi uma ulandela ukudla okuphekwe ekhaya.
Ukulandela le ndlela yokudla kuhlotshaniswa impilo yenhliziyo engcono, ukulawula isisindo kangcono, ingozi ephansi yomdlavuza othile, kanye nokuphila isikhathi esideuma nje indlela yokuphila esebenzayo igcinwa futhi ukuphuza utshwala kulinganiselwe.
Izitsha ezivamile zaseSpain ezifanelana nesizini ngayinye
Ukudla kwaseSpain kucebile kakhulu futhi kuyahlukahluka, kodwa izitsha zayo eziningi zendabuko zihlobene ngokwemvelo ne- isizini kanye nesimo sezulu:
Primavera
- I-SalmorejoUkhilimu obandayo katamatisi, isinkwa, uwoyela womnqumo kanye negalikhi, ophakelwa ne-ham kanye neqanda elibilisiwe. Kulula, kucebile ngama-antioxidants futhi kulungele izinsuku zokuqala ezifudumele.
- IPisto manchego: isitshulu semifino yesizini (i-zucchini, i-eggplant, upelepele, utamatisi) esithosiwe ngamafutha omnqumo, esisebenziseka kalula futhi sinempilo.
Ihlobo
- gazpacho: isobho elibandayo elinotamatisi, ukhukhamba, upelepele, ugalikhi, isinkwa namafutha omnqumo, linikeza amanzi amaningi futhi liphansi ngamakhalori.
- I-octopus yaseGalician: i-octopus ephekiwe ne-paprika, uwoyela womnqumo nosawoti oqinile, isidlo esilula nesicebile ngamaprotheni, esihle kakhulu ekudleni kwasehlobo.
I-Otoño
- Isitshulu seMadridIsitshulu se-chickpea esinenyama nemifino, sinomsoco kakhulu futhi siyaduduza.
- Isitshulu semvu: isitshulu esiphekwe kancane esinemvu, upelepele, u-anyanisi nezinongo, esinokunambitheka okucebile kanye namaprotheni.
invierno
- Isitshulu sikabhontshisi wase-Asturian: Isitshulu sikabhontshisi esine-chorizo, i-black pudding kanye ne-bacon, sinamandla kakhulu ezinsukwini ezibandayo.
- Ama-Meatballs kusosoAmabhola enyama ku-tomato noma kusosi we-almond, akhonzwa nelayisi noma amazambane afakwe inyama, ephelele njengesidlo esiyinhloko.
Lezi zitsha zihlanganiswa nezinye izinhlobo eziningi zasendulo unyaka wonke: I-paella yaseValencia, i-omelet yamazambane, i-ham hock yesitayela saseGalician, isitshulu saseLebaniego, upelepele we-piquillo ogcwele, i-ratatouille yesitayela saseManchego, ama-meatball, i-migas, i-cod yesitayela saseBiscayan, i-empanada yaseGalician kanye nesidlo eside njalo njalo, okuhlanganisa ama-dessert afana nekhekhe laseSantiago, ukhilimu waseCatalan noma i-churros enoshokoledi.
Izibonelo zamamenyu anempilo esizini
Enye yezindlela ezilula zokuqala ukudla ngokwezinkathi zonyaka unemibono ephelele yemenyu esandlenikulula futhi kuyavumelana nezimo.
Imenyu Yasentwasahlobo
- Desayuno: iyogathi yemvelo enama-strawberry nama-oat flakes.
- Comida: irayisi elinsundu elinemifino yesizini (i-asparagus, uphizi, ubhontshisi obanzi…) kanye noshizi.
- Cena: i-omelet eluhlaza ye-asparagus enesaladi yamaqabunga athambile.
Imenyu Yasehlobo
- DesayunoIkhabe nezithelo ezomisiwe kanye nesinkwa se-wholemeal esithosiwe.
- Comida: isaladi ephelele katamatisi, ukhukhamba, i-tuna kanye namafutha omnqumo angavamile.
- CenaI-zucchini eyosiwe ne-quinoa namakhambi amasha.
Imenyu Yasekwindla
- Desayuno: i-oatmeal eshisayo enezingcezu zama-apula.
- Comida: ukhilimu wethanga kanye nesidlo se-lentile eziphekiwe nemifino.
- CenaIsitshalo seqanda esibhakiwe noshizi omusha kanye nesaladi elula.
Imenyu Yasebusika
- DesayunoIsinkwa esithosiwe esiphelele ne-avokhado.
- Comida: isitshulu sikabhontshisi nemifino yasebusika.
- CenaIsuphu yemifino eneqanda elibilisiwe.
Zonke lezi menyu zingakwazi shintsha ukuze uvumelane nokungabekezeleli, ukugaya ukudla okubucayi, imigomo yesisindo noma izidingo zomndeniKulezi zimo, ukuthola usizo lochwepheshe wezokudla kuyasiza kakhulu ukuzenza zibe ngezifiso ngokuningiliziwe.
Izindlela zokupheka zesizini ezilula zazo zonke izinkathi zonyaka
Ngaphezu kwamamenyu ajwayelekile, kuyasiza ukuba izindlela zokupheka ezisheshayo nezilula ukuthi ungakuphinda ngezinguquko ezincane kuye ngokuthi yini esefrijini.
Ubusika: isaladi efudumele yama-artichokes, i-orange, ama-alimondi kanye nama-olive
Ebusika sivame ukuthembela kuma-puree kanye nezitshulu, kodwa ungajabulela futhi Amasaladi afudumele aduduzayo ngaphandle kokuba nzimaLokhu kuhlanganisa imifino, izithelo, amafutha anempilo, kanye namakinati.
Ukulungiselela okuyisisekelo:
- Thosa ama-alimondi kuhhavini noma epanini.
- Hlaba amawolintshi no-anyanisi bese uwasika.
- Hlanza ama-artichoke ngokususa amaqabunga angaphandle aqinile.
- Beka ama-artichokes, izingcezu ze-orange, u-anyanisi, kanye nama-olive amnyama ebhokisini elinomusi; faka usawoti kanye nopelepele, engeza i-paprika, bese upheka kuma-microwave ku-high imizuzu embalwa.
- Khonza kufudumele ngejusi likalamula, uwoyela womnqumo kanye nama-alimondi athosiwe.
Intwasahlobo: i-omelet ye-leek ne-zucchini ku-microwave
I-Zucchini iyi-a imifino yasentwasahlobo ehlukahlukene kakhuluKule nguqulo esheshayo, i-tortilla cishe izenzela yona ku-microwave.
Ukulungiselela okuyisisekelo:
- Sika i-zucchini ibe yimichilo emincane ye-julienne kanye ne-leek ibe yizicucu ezincane kakhulu.
- Zipheke esitsheni esiphephile kuma-microwave kanye namafutha amancane nosawoti imizuzu embalwa.
- Zixube namaqanda ashayiwe kanye nosawoti omncane, bese ubuyisela ingxube esikhumbeni.
- Faka ku-microwave ngezigaba ezimbili, uphendule isitsha phakathi nokupheka.
- Susa isikhunta bese ukhonza; uzobe usulungile i-tortilla ngemizuzu emi-5.
Ihlobo: Ama-fajita enyama yenkomo anopelepele othosiwe
Zisebenza kahle kakhulu ezinyangeni ezishisayo. Izitsha ezithosiwe ngokushesha ezingakhonzwa ne-gazpachoLawa ma-fajita asebenzisa upelepele no-anyanisi bezinkathi ezithile.
Ukulungiselela okuyisisekelo:
- Sika i-jalapeño bese uyixuba namafutha omnqumo, utamatisi othosiwe kanye ne-cumin.
- Sika inyama yenkomo ibe yimichilo bese uyifaka emanzini anosawoti (kungcono amahora amaningana).
- Pheka inyama ku-grill noma ku-griddle ephephile kuma-microwave.
- Sika imifino (upelepele no-anyanisi) bese uyigrila.
- Hlanganisa inyama nemifino bese ugcwalisa ama-tortilla kakolweni.
- Ziphe i-grill yokugcina ukuze ziqine kancane.
Ikwindla: Ama-burger e-pumpkin
Ithanga liyindlovukazi yasekwindla futhi likuvumela ukuthi uhlukane nama-puree ajwayelekile nge izindlela zokupheka zokuqala ezifana nalezi burger zemifino, ilungele ukwabelana nomndeni.
Ukulungiselela okuyisisekelo:
- Geza, ukhiphe bese usika ithanga, ususe imbewu.
- Pheka ithanga ku-microwave steam kuze kube yilapho lithambile kakhulu bese ulihlikihla ngefoloko.
- Sika eminye imifino ibe yizicucu ezincane (isibonelo, u-anyanisi, isanqante, upelepele) bese uyipheka ngomusi ngamafutha amancane.
- Hlanganisa imifino nethanga, faka usawoti kanye nopelepele, bese ufaka i-turmeric noma ezinye izinongo.
- Uma inhlama isipholile kancane, yenza ama-hamburger bese uwamboza ngoshizi omncane oqoshiwe.
- Zipheke epanini noma kuhhavini lapho ziphekwa khona kuze kube yilapho ushizi usunombala onsundu ngegolide.
Zingaphakelwa nesaladi enemibala noma nezingcezu zamazambane eziphekiwe ngomusi nezibhakiwe kuhhavini.
Izindlela zokupheka ezisheshayo nezinempilo zokuphila kwansuku zonke
Akuwona wonke amalanga akhona isikhathi sokupheka isikhathi eside. Uma unezinsuku ezimatasa noma uma unemizuzu embalwa yokupheka, babe neqoqo lezindlela zokupheka ezisheshayo ezinezithako zesizini Kungakongela ukudla okuningi.
Amaqanda nama-tortilla: iphrotheni esheshayo neguquguqukayo
Isibonelo yi- i-zucchini exutshwe ne-hamIphelele njengesidlo sakusihlwa esilula: shisa i-zucchini eqoshiwe ngamafutha amancane, engeza i-ham eqoshiwe namaqanda ashayiwe, bese upheka kuze kube yilapho iqina ngokuyixuba. Ukudla okuphelele kuyalunga ngaphansi kwemizuzu eyi-10.
Amasaladi angalungiswa kusenesikhathi
Amasaladi ayindlela enhle uma ehlanganiswe kahle. Inketho eyinkimbinkimbi kakhulu yile isaladi yenhliziyo yelethisi ene-salmon ephekiwe kanye nesosi kashizi oluhlaza okwesibhakabhaka:
- Faka i-salmon emanzini anosawoti ngesoso encane yesoya bese uyipheka nge-microwave kuze kube yilapho ithambile.
- Lungisa isosi ngokuxuba i-mayonnaise, ukhilimu onzima, kanye noshizi oluhlaza okwesibhakabhaka oqhekekile.
- Sika izinhliziyo ze-lettuce zibe yizicucu ezine, uzihlele esitsheni bese ufaka i-salmon ibe yizicucu ezincane.
- Gqoka nge-sauce bese ubeka ama-croutons phezulu.
Cishe konke kungalungiswa kusenesikhathi futhi kuhlanganiswe ngaphambi nje kokudla.
Izitsha ezinemidumba ephekiwe ngaphambilini
Yiba nayo ekhaya izimbiza zemifino (Ubhontshisi, ubhontshisi, ubhontshisi) kuyingxenye yokudla okuhlungiwe. Umqondo olula kakhulu nomnandi... Ama-chickpeas aqoshiwe anamakhambi:
- Khipha amanzi bese ugeza ama-chickpeas aphekiwe, bese uwasula kancane.
- Faka imbewu kagalikhi ne-cumin emafutheni, engeza ama-chickpeas, izinongo (i-paprika ebhemayo, i-paprika eshisayo, i-cumin egayiwe), usawoti kanye nopelepele.
- Sauté kuze kube yilapho iqine.
- Hlanganisa namakhambi amasha aqoshiwe kanye nelamula elincane, bese ukhonza ne-yogurt noma ushizi we-cottage oqoshiwe.
Inyama nenhlanzi ekhazimulayo
Ngalezo zinsuku lapho uthanda okuthile ngesoso kodwa ungenaso isikhathi sokupheka, ikhambi eliwusizo kakhulu... i-turkey curry ku-microwave:
- Hlanganisa i-yogurt, ushizi okhilimu, ubisi olupheshukile, i-curry powder kanye ne-cilantro eqoshiwe esitsheni esiphephile kuma-microwave.
- Engeza imichilo ye-turkey tenderloin kanye no-anyanisi oqoshiwe kahle, faka usawoti bese uxuba kahle.
- Pheka umbozwe imizuzu embalwa ngamandla aphezulu, uvumele uphumule bese ukhonza nembewu yesesame.
I-pasta, okusanhlamvu kanye nezindlela zokupheka ongadla ngezandla zakho
I-pasta ilungele futhi ukudla okusheshayo. Iresiphi yakudala nelula... i-pasta enebhotela elinsundu kanye ne-Parmesan:
- Pheka i-pasta ende bese ubeka amanzi okupheka.
- Thosa ibhotela epanini kuze kube yilapho lishintsha umbala we-hazelnut.
- Engeza i-pasta, ushizi we-Parmesan oqoshiwe, kanye namanzi ambalwa agciniwe kuze kube yilapho uthola isosi ekhilimu.
- Faka upelepele omnyama osanda kugaywa.
Ukudla ngezandla zakho, umqondo osheshayo kakhulu yilokhu i-pizzadillaSebenzisa i-tortilla kakolweni njengesisekelo, uyithose epanini, uyimboze ngesoso likatamatisi, ushizi nanoma yiziphi ezinye izithako ozithandayo, bese uqeda imizuzu embalwa kuhhavini oshisayo ukuze ushizi uncibilike.
Amathiphu okuhlela amamenyu amasonto onke ngaphandle kokwenza izinto zibe nzima
Isihluthulelo sokugcina ukudla okulinganiselayo ngaphandle kokucindezeleka inhlanganoEminye imibono esebenzayo:
- Hlela kusenesikhathi ngaphambi kokuyothengaHlola ukuthi yini esesizini bese uklama amamenyu alula ngezitsha ezabelana ngezithako.
- Khetha ukudla okuyisisekelo okungahlanganiswa.: ubhontshisi, okusanhlamvu okuphelele, amaqanda, imifino ehlukahlukene (i-zucchini, izaqathi, u-anyanisi, isipinashi), ongayisebenzisa kabusha ezindleleni zokupheka ezahlukahlukene.
- Qiniseka ukuthi ufaka imifino okungenani ekudleni okubili ngosuku.kungakhathaliseki ukuthi kungamakhrimu, amasaladi, izitsha eziseceleni noma ukudla okuyinhloko.
- ukupheka okwengeziweSebenzisa lesi sikhathi ukulungisa amasobho abandayo (i-gazpacho, i-salmorejo), i-ratatouille noma izitshulu ezizohlala izinsuku eziningana.
- Khetha imikhiqizo yendawo, njengalabo abavela ezivandeni zezithelo eziseduze (ezindaweni ezifana ne-Alboraya, umehluko wokunambitheka kanye nekhwalithi uyabonakala kakhulu).
- Hlala unezinketho ezisheshayo nezinempilo eduze Ekhaya: imifino eqandisiwe, ubhontshisi osemathinini, amaqanda, iyogathi yemvelo, izithelo ezintsha.
Uchwepheshe wezokudla angakusiza nini ngokuhlela ukudla kwesizini?
Nakuba kungenzeka ukuyihlela wedwa, qasha isazi sokudla okunempilo Kungaba usizo ikakhulukazi uma:
- Unenkinga yokuhlela ukudla futhi uhlala uzenzela izinto ezintsha.
- Uzizwa sengathi uhlala udla izitsha ezifanayo futhi ufuna ezinye izinhlobo eziningi.
- Ingabe ufuna ukuthuthukisa amandla akho noma impilo yakho yokugaya ukudla?
- AmaNgesitas vumelanisa amamenyu nezinhlelo eziyinkimbinkimbi, umndeni noma amashifu womsebenzi.
- Unezinkinga zokugaya ukudla, ukungezwani komzimba, noma ukuzwela.
- Ufuna ngempela ukuzibophezela ekudleni okusha, okwesizini, nokwendawo, kodwa awazi ukuthi uzoqala kuphi.
Ngesikhathi sokubonisana, singalungiselela izinhlelo ezenzelwe wena ngokuphelele ngokusekelwe kulokho okuncamelayo, inqubo yakho yansuku zonke, kanye nekhalenda lesizini, futhi sikusize ngisho nokudala izifanekiso zakho zemenyu ukuze uqhubeke nokukulungisa.
Ukuqaphela lokho okudlayo unyaka wonke, ukukuvumelanisa nesizini ngayinye kanye nemikhiqizo etholakalayo, kuyindlela elula kakhulu Yidla kangcono, jabulela okwengeziwe, futhi unciphise umthelela wakho emvelweniNgemibono embalwa yeresiphi, ukuhlela okuthile, kanye nokusekelwa kochwepheshe okufanele uma kudingeka, noma yiliphi ikhishi lingaba ikhishi lesizini, elimnandi, nelinempilo ngaphandle kokwenza impilo yakho ibe nzima.
