Ukudla okungahambisani nemizuzu

-Delile

• Buyekeza kwe-

Uma kuziwa ekubekeni ukudla okunomsoco nokunambitheka etafuleni, amaphesenti angama-90 omsebenzi athola nje ukudla endlini, futhi kwabesifazane abamatasa, lokhu kungaba yinselelo yangempela. Kepha kunesixazululo: Yenza isitolo esisodwa esikhulu ugijime futhi ulayishe izithako ezinempilo ongazifaka epanini lakho noma efrijini. Uma wenza umsebenzi wemilenze kusengaphambili, ukwenza isidlo sakusihlwa kuba nzima futhi kuyindlela yokuphumula yokuqeda usuku.

• I-tuna igcwele emanzini
  Esikheni noma esikhwameni, kungumthombo ophansi we-lowfat wamaprotheni. Yifake phezu kwepasta bese uxubana neminqumo, iparsley, i-capers, ne-drizzle yamafutha omnqumo ukwenza isidlo sakusihlwa esilula, esanelisayo. Noma ukujija okunempilo kusaladi le-tuna, phonsa ngamafutha omnqumo amancane nejusi likalamula, i-apula likaGranny Smith eligayiwe, kanye nengcosana yempuphu ye-curry.
  
• Ubhontshisi osekheniwe
  Gcina i-assortment yezinhlobo ze-organic-sodium ephansi-ezimnyama, i-pinto, i-chickpeas, izinso, kanye ne-navy-on esandleni. Geza bese ugeza, bese ufaka esobho, ipasta, isaladi eluhlaza, irayisi elinsundu, iquinoa, noma umzala. Ungenza futhi isaladi kabhontshisi osheshayo ngokuhlanganisa ithini elilodwa likabhontshisi nopelepele oqoshiwe (noma yiluphi uhlobo), isilimo esidliwayo esinamagatsha anamanzi, nokuchaphaza kokugqoka kwase-Italy.

• Amasobho e-organic ebhokisini
  Banambitha okusha-cishe kuhle njengokuzenzela, futhi kusobala ukuthi kulula ngokuphindwe izikhathi eziyisigidi ukupheka. Faka ikani likabhontshisi oketshiwe futhi ohlanziwe esobheni futhi unokudla okusheshayo, okulula. Ukuze uthole isidlo se-heartier, phonsa imifino efriziwe, futhi.
  
• Umzala ophelele kakolweni
  Yini ongayithandi mayelana ne-pasta emane idinga ukucwiliswa esikhundleni sokumisa esitofu? Vele ufake u-1 ½ izinkomishi zamanzi abilayo ku-1 inkomishi yomzala esitsheni, bese umboza ngepuleti imizuzu engama-30. Yiguqule ibe yisifundo esikhulu ngokuhlanganisa nobhontshisi, imifino, namantongomane athosiwe. (Ungakulungiselela lokhu kusengaphambili - kuzohlala efrijini kuze kube yizinsuku ezintathu esitsheni esiqinisa umoya; fudumeza kabusha ku-microwave.)
  

• Isipinashi esifriziwe
  Defrost esisefweni ngaphansi kwamanzi kampompi agijima afudumele. Cindezela amanzi nesipinashi se-purée ngenkukhu ethile noma umhluzi wemifino ukwenza isobho elisheshayo, noma uligudlise elayisi ngo-anyanisi osikiwe kanye noshizi odidekile. Ukudla okulula kakhulu okuhlangothini, faka i-microwave iphakethe lesisindo esingu-1 imizuzwana engama-60, engeza ¼ ithisipuni ugarlic omusha, ugcobho lwamafutha omnqumo, kanye nodwi kasawoti nopelepele womhlabathi. Phezulu ngamantongomane kaphayini athosiwe kanye ne-voilà! - cishe uvithamini A obiza usuku lonke ngemizuzu emibili kuphela.

Buyekeza kwe-