Ukulungiselela izingane isidlo sakusihlwa kungasho esinye sezizathu zokucindezeleka komunye umzali. Ngemuva kwazo zonke izibopho nemisebenzi yosuku, akekho ofuna ukuqala ukupheka izitsha ezinemininingwane eminingi nezikhandlayo. Futhi lokhu ezikhathini eziningi kusho ukulahla imikhiqizo eyenziwe nge-ultra-processed futhi engenampilo ezinganeni.
Ukudla kwakusihlwa kufanele kube lula ukuze ingane ikwazi ukulala ngokwanele. Ukudla Kusetshenzwe kakhulu, kuthosiwe futhi kuningi, kubambezela ukugayeka kokudla bese kubangela izinkinga ukulala, ukungakhululeki esiswini, ngisho namaphupho amabi namaphupho asabisayo ebusuku. Ngazo zonke lezi zizathu, sizokusiza ngale mibono ye- ukudla okulula Ezinganeni, ngale ndlela, ungazinikeza okuhle kakhulu ngaphandle kokuchitha isikhathi esiningi ekhishini.
Pheka ngendlela esebenzayo nephumelelayo
Izitsha eziningi esizozisho ingalungiswa kusengaphambili futhi igcinwe efrijini. Lokhu kusho ukuthi ungapheka izingxenye ezahlukahlukene ngasikhathi sinye futhi ugcine ubanda ngezikhathi ezahlukahlukene. Uzokonga isikhathi esiningi nemali.
Ama-burger e-Broccoli noshizi
Izithako:
- 1 bunch of broccoli
- ushizi ogayiwe ukunambitha
- 2 toolshorias
- imvuthu yesinkwa
- Amaqanda e-2
- sal
- amafutha e-olive ntombi
Ukulungiselela:
- Sika i-broccoli bese ususa iziqu
- Beka ipani elinamanzi emlilweni, uma kushisa engeza i-broccoli ne pheka cishe imizuzu eyi-12 noma eyi-14.
- Hlunga futhi uvuselele ngamanzi abandayo kanye reserve.
- Manje, pheka izaqathe zize zithambe
- Sika imifino kahle kakhulu bese uxuba esitsheni, engeza amaqanda, ushizi ogayiwe ukunambitha nengcosana kasawoti.
- Faka imvuthuluka yesinkwa uze uthole inhlama kuyavumelana.
- Thatha izingxenye zenhlama futhi ubone ngezandla zakho enikeza isimo se-hamburger.
- Ukupheka okugayiwe ngengcosana yamafutha omnqumo
Ungabamba ama-burger ngokwahlukana ngokugoqwa kwepulasitiki.
I-Omelet yeZucchini
Izithako:
- 1 i-zucchini enkulu
- Amaqanda ama-4 L
- 1 u-anyanisi omnandi
- sal
- i-virgin olive oil
Ukulungiselela:
- Geza i-zucchini usike, kuqala ngesigamu bese kusikiwe okuncane.
- Esitsheni esiphephile se-microwave, beka i-zucchini nge-drizzle yamafutha omnqumo ayintombi nto. Pheka cishe imizuzu eyi-8 ngamandla amakhulu.
- Sika u-anyanisi kahle kakhulu bese sauté emafutheni amancane eyenziwe ngeminqumo.
- Hlanganisa i-zucchini ngama-anyanisi namaqanda ashayiwe, engeza usawoti ukunambitha.
- Lungisa ipani ngenzansi nangamanzi kawoyela, pheka i-omelette ngendlela ejwayelekile.
Ukhilimu we-zucchini
Izithako:
- 3 zucchini Grandes
- 2 amazambane
- 1 ilikhi
- Ushizi omncane omncane o-4
- amafutha e-olive ntombi
- sal
Ukulungiselela:
- Geza usike i-zucchini, amazambane kanye nesiki.
- Lungisa i-casserole enkulu bese ufaka i-drizzle yamafutha omnqumo, ulethe emlilweni futhi susa imifino okwemizuzu embalwa.
- Faka amanzi ukumboza imifino bese upheka kuze kube yithenda, cishe imizuzu eyi-15.
- Uma i-puree inamanzi amaningi, susa okuncane bese ubekisa uma kwenzeka uyidinga.
- Hlanganisa nomxube bese ufaka ushizi ngokwengxenye.
- Lungisa usawoti nokungaguquguquki kuze kube sekuthandweni kwakho.
Amaphiko enkukhu abhakiwe anezinti zobhatata
Izithako:
- 1 kg we amaphiko enkukhu
- i-barbecue sauce
- Amazambane ama-2
- sal
- i-virgin olive oil
- pepper
Ukulungiselela:
- Hlanza izimpiko zezimpaphe neminonjana yegazi, yomile ngephepha lokumunca bese uhlukanisa izingcezu zento ngayinye.
- Lungisa isitsha sokubhaka bese Ngaphambi kokushisa ihhavini cishe ngama-degree angama-200.
- Gweba iphiko ngalinye lezinkukhu ku-sauce ye-barbecue bese ufaka isitsha sokubhaka, uqiniseke ukuthi azinamathelani kakhulu.
- Beka ithileyi kuhhavini bese pheka cishe imizuzu engama-45, kuze kube yilapho izimpiko seziphekwe kahle futhi zaba nsundu ngegolide.
- Ngenkathi, ikhasi amazambane futhi ugeze ngamanzi abandayo.
- Yomisa ngephepha lokumunca futhi uthathe izinduku hhayi obukhulu kakhulu, hhayi mncane kakhulu, usayizi ophakathi nendawo.
- Fafaza ubhatata nge-drizzle kawoyela umnqumo, ingcosana kasawoti kanye nopelepele, hlanganisa kahle ngezandla zakho ukuze zonke izingcezu zimbozwe kahle.
- Beka ephepheni lokubhaka ephepheni lesikhumba, sasaza izinti zobhatata ukuze behlukaniswe.
- Bhaka cishe imizuzu engama-30 cishe, kuze kube nsundu kahle.