Ukholifulawa othosiwe: uyashesha, umnandi futhi unempilo

Ohlwini lwemifino ewusizo kakhulu, esinye sezikhundla eziholayo sithathwa ukholifulawa. Iqukethe ama-macro- ne-microelements amaningi awusizo, amavithamini H, E, K, C. Imifino ithandwa kakhulu phakathi kwabantu abalandela ukudla: ngakho konke ukudla kwayo okunomsoco, inama-kilojoule amancane, ikhuthaza ukugaya okunempilo, futhi inomphumela omuhle kwi-microflora yamathumbu.

Ukusetshenziswa njalo kweklabishi kusiza ukuthuthukisa amasosha omzimba, kuyasiza futhi emsebenzini wenhliziyo, uhlelo lwezinzwa, nezitho zokuzala zabesifazane. Omunye wemisebenzi ebalulekile ukuvikela umdlavuza. Into emangalisa kakhulu akuyona le, kepha iqiniso lokuthi ukholifulawa akalahlekelwa yizinto zawo ezizuzisayo noma ngabe ukwelashwa kokushisa - ukubilisa nokuthosa epanini. Ake sikhulume ngenketho yesibili: cabanga ngezindlela ezidume kakhulu zokuthosa iklabishi, uthole ukuthi yimiphi imikhiqizo ehlanganiswe nayo, nokuthi ungasiphakela kanjani isidlo esinempilo etafuleni.

Ukuqeqesha

Yize ukholifulawa egcina izinzuzo zawo, akufanele kuphuzwe ngokweqile (noma kuphekwe ngokweqile). Ukuthuthukisa ukunambitheka nokugcina izinto eziwusizo, kunconywa ukuyifaka obisini isikhashana ngaphambi kokupheka.

Ukuthosa, akulona kuphela imfoloko emisha efanelekile, kodwa futhi neqhwa: kudingeka ibiliswe imizuzu engu-2-3, bese isuswa bese yomiswa kancane. Uma uthatha amasha, qiniseka ukuthi asanda kuvunwa: anamanzi, aqinile, anamaqabunga amasha. Akusizi ngalutho ukunquma ukusha ngombala: imifino ingaba yizinhlobonhlobo ezihlukile ngokubukeka.

Ngaphambi kokuthosa, hlambulula ikhanda leklabishi bese uliqaqa libe ama-inflorescence. Izindlela zokupheka eziningi zincoma ukuyibilisa kuqala, kepha lokhu akudingekile, ikakhulukazi uma ufuna ukugcina ukuqhuma okuhle.

Kungcono ukusika imilenze ye-inflorescence: kulula ukubambelela kuyo, ikakhulukazi lapho upheka nge-batter noma isinkwa.

Into ebaluleke kunazo zonke ukuthosa ukugcina izakhiwo ezizuzisayo. Ukuze wenze lokhu, okokuqala imifino ithosiwe ngokushisa okukhulu kuze kwakheke uqweqwe oluminyene lwe-crispy, khona-ke ukushisa kwehliswe kube ubuncane futhi kusitshekelwe ngaphansi kwesembozo kuze kube yithenda.

Iresiphi yakudala

Izithako:

• ikhanda elincane leklabishi;
• 60-70 ml kawoyela wemifino;
• izinongo.

Indlela yokupheka:

1. Hlanza iklabishi, uthathe izingcezu ezincane.
2. Sishisa ibhotela, usakaze izingcezu ngokulinganayo, uvuse.
3. Cwilisa ukushisa okuphezulu kuze kuvele ukhilimu onsundu onsundu, bese uthosa eminye imizuzu embalwa ngokushisa okuphansi.
4. Faka izinongo imizuzu engu-2-3 ngaphambi kokukhipha emlilweni. Ngendlela, kuzodingeka ube nesosi kagalikhi.
5. Khonza njengesitsha eseceleni enkambweni eyinhloko.

Ukholifulawa ku-batter kanye ne-breading

Masikhumbule iresiphi yakudala yokuthosa in batter. Kulula kakhulu.

• ukholifulawa 800 kg
• ufulawa 150 g
• inkukhu iqanda 1 pc
• amanzi 150 ml
• usawoti, izinongo ukunambitha

Amakholori: 78 kcal

Amaprotheni: 5.1 g

Amafutha: 4.8 g

Amakhabhohayidrethi: 4.1 g

• Okokuqala, silungiselela i-batter: hlanganisa amanzi, iqanda nofulawa kuze kube ukhilimu omuncu, engeza izinongo ukunambitha, kufaka phakathi usawoti kanye nopelepele omnyama.

• Hlanza ikhanda leklabishi, lisome, ulisika, ungalibilisi. Roll in a mass okulungiselelwe kusengaphambili.

• Amafutha okushisa, ubeke izingcezu, gazinga phezu komlilo ophakathi kuze kuvele uqweqwe.

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Isinkwa

Isitsha esiphundu eseceleni. Iresiphi inanela eyedlule. Ukupheka ngeke kuthathe ngaphezu kwesigamu sehora.

Izithako:

• ikhanda elincane leklabishi;
• Amaqanda ama-2;
• ukupakisha imvuthu yesinkwa;
• izinongo.

Ukulungiselela:

1. Hlanza ama-inflorescence, omile, uthathe izicucu, ubilise imizuzu engu-7-8 ngemuva kwamanzi abilayo.
2. Beat and shake amaqanda, engeza usawoti kanye pepper emnyama.
3. Gingqa izingcezu ngobuningi obumphumela, bese kuba ngama-breadcrumbs.
4. Sishisa amafutha, faka iklabishi epanini, gazinga ngomlilo ophakathi.

Iresiphi yangempela enamaqanda wesibili

Le iresiphi ayiyona ngisho indishi eseceleni, kepha inkambo yangempela yangempela, elungele isidlo sasemini esimnandi nesinomsoco.

Izithako:

• inhloko yekholifulawa;
• Amaqanda ayi-3-4;
• 50 g ibhotela noma 25 g ibhotela nemifino engu-25 ml;
• 100 g ushizi;
• izinongo ukunambitha.

Indlela yokupheka:

1. Hlanza ama-inflorescence, vumela amanzi ukuthi adonse, uthathe izingcezu. Bilisa imizuzu engu-7-8 ngemuva kwamathumba ketshezi.
2. Sishisa amafutha, ubeke iklabishi, gazinga kancane kuze kube nsundu ngegolide (imizuzu emi-5-6).
3. Shaya futhi unyakazise amaqanda endishini, engeza izinongo, ugoqe imifino kusisindo esiphumelayo.
4. Pheka ngomlilo ophakathi kuze kube nsundu.
5. Beka isidlo, ushizi we-grate, ufafaze phezulu, engeza amakhambi.

Iresiphi yevidiyo

Ukudla I-Stew Cauliflower

Kunezinketho eziningi ngalesi sihloko, ngizocubungula elula kunazo zonke.

Izithako:

• ⅓ ikhanda leklabishi;
• 100 g izaqathe;
• 100 g zucchini;
• 2 utamatisi;
• 1 insimbi yensimbi;
• ½ anyanisi;
• 50 ml yemifino noma uwoyela womnqumo;
• izinongo ukunambitha.

Ukulungiselela:

1. Hlanza zonke izithako, uthathe izingcezu ezinkulu, uhlukanise iklabishi kuma-inflorescence.
2. Fudumeza uwoyela epanini lokuthosa, thosa u-anyanisi noqathe kuqala, bese ufaka ama-inflorescence nopelepele, bese kuba i-zucchini notamatisi.
3. Thela amanzi amancane phezu kwesitshulu bese ubila ngaphansi kwesembozo esivaliwe imizuzu engaba ngu-15.
4. Ngasekupheleni kokupheka, consa ujusi kalamula bese ufaka izinongo.

Okuqukethwe kwekhalori ukholifulawa othosiwe

Ukholifulawa opholile onama-khalori aphansi - ama-20-30 kcal kuphela ngama-gramu ayi-100 aluhlaza kanye no-100-120 kcal ngamagremu ayi-100 othosiwe. Inani lokudla okunempilo lifaka:

• 3 amagremu wamaprotheni;
• 10 amagremu amafutha;
• 5.7 amagremu ama-carbohydrate.

Okuqukethwe kwekhalori okuphansi kukuvumela ukuthi ukusebenzise ngesikhathi sokudla nezinsuku zokuzila. Izitsha ezivela kuyo ziyanelisa ngokuphelele indlala futhi zigcwalise umzimba ngezinto eziwusizo, ngenkathi zikuvumela ukuthi ungakhuluphali.

Amathiphu awusizo

Sengiphetha, ngizonikeza amathiphu awusizo. Kuvela ukuthi ukholifulawa wenqatshelwe ukudla lezi zifo ezilandelayo:

• Ngokucindezela okwandisiwe noma okuncishisiwe.
• Ngesikhathi sokuqina kwezinso nezinso zomgudu wamathumbu ngaphandle kokubonisana nodokotela.
• Ukuze igawuthi asebekhulile.
• Ngemuva kokuhlinzwa esifubeni noma esiswini. Kufanele kudlule amasonto ambalwa ngemuva kokuhlinzwa.
• Ngokuqapha kubantu abaphethwe yizifo ze-thyroid.
• Ngezifo ezingalapheki.

Ungazinaki lezi zeluleko, ngoba impilo yakho isezandleni zakho!

Ukholifulawa ungathoswa ekhaya ngokushesha, okumnandi nokunempilo. Ngibalile izindlela zokupheka ezilula kakhulu, kepha empeleni kunezinye eziningi! Zama izinketho ezahlukahlukene bese ukhetha leyo oyithanda kakhulu.

Ungakhohlwa mayelana nokuphikisana, futhi ngasikhathi sinye - ungesabi ukuzama! Vumela le mifino enempilo ukuthi ihlale ekhishini lakho futhi ube umholi wedili lesidlo sakusihlwa! Kuthiwa abanye abantu, ikakhulukazi izingane, abathandi ukunambitheka kokholifulawa. Lo mzuzu uvame ukudlalwa kumidlalo ye-TV ... Kepha mhlawumbe amaqhawe alezi zindaba awazange azame ukuthi alungiselelwe kahle?

Bukela ividiyo: Healthy Cauliflower Salad Recipe (May 2024).