Izindlela zokupheka eziyi-12 ezimnandi zakwa-dukan (esigabeni ngasinye)

-Delile

• Isigaba 1: Ukuhlaselwa
• Iresiphi Yesinkwa Sakusasa - Isigaba 1
• Ushizi Quiche Recipe - Isigaba 1
• I-Chicken Tart yeSnack - Isigaba 1
• Isigaba 2: Ukuhamba ngesikebhe
• I-Omelet Yamakhowe Yesidlo Sakusasa - Isigaba 2
• I-Pasta yeZucchini - Isigaba 2
• I-Avocado Pate enezinti Zekhukhamba - Isigaba 2
• Isigaba 3 - Ukuhlanganisa
• Ibhulakufesi Crepioca - Isigaba 3
• I-Salmon ebhaka ne-Potato - Isiteji 3
• I-Banana Muffin eMicrowave - Isigaba 3
• Isigaba 4 - Ukuzinza
• Amaprotheni Sandwich - Isigaba 4
• I-pasta ephelele ye-Tuna - Isigaba 4
• I-Pizza Isitshalo Seqanda - Isigaba 4

IDukan Diet yenzelwe labo abafuna ukwehlisa isisindo futhi ihlukaniswe izigaba ezi-3 ezihlukene, lapho ezinye izinhlobo zokudla kufanele zikhawulelwe, ikakhulukazi ama-carbohydrate anjengezinkwa, ilayisi, ufulawa noshukela, ngenkathi kukhethwa okunye.

Ngakho-ke, ukuze uthole okungcono kakhulu kukho futhi ulahlekelwe isisindo ngalokhu kudla, nazi izindlela ezintathu zokupheka zesigaba ngasinye senqubo:

Isigaba 1: Ukuhlaselwa

Kulesi sigaba, kuphela ukudla okunothe amaprotheni namafutha, njengenyama, ushizi namaqanda, okuvunyelwe. Akuvumelekile ukusetshenziswa kwe-pasta, ushukela, okusanhlamvu, izithelo nemifino. Bona imininingwane eminingi ngesigaba ngasinye sokudla kwamaDukan.

Iresiphi Yesinkwa Sakusasa - Isigaba 1

Izithako:

• 1 iqanda
• Isipuni esingu-1 sefulawa we-alimondi noma wefilakisi
• 1 isipuni sekhofi se-powder yokubhaka
• Isipuni esingu-1 se-curd

Imodi yokulungiselela:

Hlanganisa konke, ushaye iqanda nofulawa kahle ukuze uhambisane. Kuthatha i-microwave imizuzu engu-2: 30. Bese, uhlephula isinkwa phakathi, usigcwalise ngoshizi, inkukhu, inyama noma iqanda bese usifaka kumakhi wesamishi.

Ushizi Quiche Recipe - Isigaba 1

Le quiche ingadliwa ngesidlo sasemini noma sakusihlwa futhi ingagcwaliswa nokunye ukudla kwamaprotheni, njengenyama yenkomo eyomisiwe, inkukhu eshisiwe noma i-tuna, ngokwesibonelo.

Izithako:

• Amaqanda ama-4
• 200 g woshizi we-ricotta osikiwe noma ushizi ogayiwe noma izimayini ezigayiwe
• 200 g okhilimu oshizi okhanyayo
• i-parmesan yokufafaza
• usawoti, i-oregano, upelepele nephunga eliluhlaza ukunambitha

Imodi yokulungiselela:

Shaya amaqanda ngemfoloko uhlanganise ushizi ne-curd. Isizini ngosawoti, i-oregano, iphunga eliluhlaza kanye nengcosana kopelepele omhlophe. Beka le ngxube ebhodini lokubhaka bese ufafaza iParmesan ngaphezulu, uyihambise kuhhavini ophakathi nendawo ngo-200ºC imizuzu engaba ngu-20.

I-Chicken Tart yeSnack - Isigaba 1

Lawa ma-tartlet angagcwaliswa noshizi noma inyama yomhlabathi, futhi angadliwa nangesidlo sasekuseni noma esidlweni sakusihlwa:

Izithako:

• Amaqanda ama-2
• 3 wezipuni shredded inkukhu
• Ushizi ogayiwe wokufafaza
• Usawoti kanye nopelepele ukunambitha

Imodi yokulungiselela:

Shaya amaqanda ngemfoloko bese ufaka ingcosana kasawoti nopelepele. Sabalalisa inkukhu ngamapanini ama-patty ama-3 bese umboza ngokuthuthumela. Beka ushizi ogayiwe ngaphezulu bese uya nawo kuhhavini ophakathi imizuzu engaba yishumi kuya kwengu-15 noma kuze kube yilapho ushukela uqine.

Isigaba 2: Ukuhamba ngesikebhe

Kulesi sigaba, ungangeza imifino ekudleni, okufana notamatisi, ikhukhamba, isithombo, ulethisi, amakhowe, isilimo esidliwayo esinamagatsha anamanzi, i-chard, isitshalo seqanda kanye ne-zucchini.

I-Omelet Yamakhowe Yesidlo Sakusasa - Isigaba 2

Izithako:

• Amaqanda ama-2
• 2 wezipuni amakhowe oqoshiwe
• Utamatisi o-1/2 oqoshiwe
• Usawoti kanye nopelepele ukunambitha

Imodi yokulungiselela:

Shaya amaqanda ngemfoloko bese ufaka ezinye izithako. Yenza i-omelet esikhwameni esigcotshiswe ngamafutha omnqumo ayintombi nto.

I-Pasta yeZucchini - Isigaba 2

I-spaghetti yeZucchini iyindlela enhle yokusetshenziselwa isidlo sasemini noma isidlo sakusihlwa.

Izithako:

• 1 zucchini emapheshaneni espaghetti
• 100 g yenkomo yomhlabathi
• utamatisi isoso ukunambitha
• ugarlic, u-anyanisi, usawoti kanye nopelepele

Imodi yokulungiselela:

Grate i-zucchini ku-grater evunguza, efanelekile ekwenzeni i-spaghetti yemifino. Beka ukupheka epanini eligcotshwe ngamafutha omnqumo bese uvumela i-zucchini sole amanzi alo futhi womile ngokwengeziwe. Sosa ugarlic no-anyanisi emafutheni omnqumo, engeza inyama nesikhathi sayo ngosawoti nopelepele. Mayipheke, ingeze usosi katamatisi bese uxubana nama-noodle e-zucchini. Fafaza ushizi ukunambitha.

I-Avocado Pate enezinti Zekhukhamba - Isigaba 2

Le pate ingasetshenziswa njengesidlo sasemini noma njengesosi ye-pasta ye-zucchini, isibonelo.

Izithako:

• 1/2 ukotapeya ovuthiwe
• 1 ikholomu lesobho lamafutha omnqumo elingelona elenzekile
• 1 ingcosana kasawoti kanye nopelepele
• 1/2 ulamula ocinjiwe
• 1 ikhukhamba ecashunwe ngendlela yezinti

Imodi yokulungiselela:

Xovwa ukwatapheya kanye nenkathi ngamafutha omnqumo, usawoti, upelepele nejusi kalamula. Hlanganisa kahle udle izinti zekhukhamba usebenzisa ukhilimu we-avocado.

Isigaba 3 - Ukuhlanganisa

Kulesi sigaba, i-carbohydrate encane ingafakwa ekudleni, ivunyelwe ukudla izithelo ezifika ku-2 ngosuku kanye ne-1 yokuphaka isinkwa, ilayisi noma amazambane kabili ngesonto.

Ibhulakufesi Crepioca - Isigaba 3

Izithako:

• 1 iqanda
• 2 ikholamu lesobho le-oat bran
• I-1/2 col yesobho le-curd
• I-3 col yesobho leshizi eligayiwe
• usawoti kanye ne-oregano ukunambitha

Imodi yokulungiselela:

Shaya iqanda ngemfoloko uhlanganise nezinye izithako. Beka ukosa epanini eligcotshwe ngamafutha omnqumo ayintombi nto.

I-Salmon ebhaka ne-Potato - Isiteji 3

Izithako:

• 1 isiqeshana salmon
• 1 amazambane aphakathi nendawo, lisikiwe kancane
• Utamatisi ongu-1, usikiwe
• 1/2 anyanisi, lisikiwe
• Isipuni esingu-1 samafutha omnqumo
• ulamula, usawoti, ugalikhi, upelepele omhlophe noparsley ukunambitha

Imodi yokulungiselela:

Isalmon yesizini enolamula, usawoti, ugalikhi, upelepele noparsley. Faka esitsheni sengilazi ndawonye notamatisi, u-anyanisi namazambane, uchelela konke ngamafutha ngaphezulu. Beka kuhhavini ophakathi cishe imizuzu engama-25 noma kuze kuphekwe i-salmon.

I-Banana Muffin eMicrowave - Isigaba 3

Leli khekhe lingasetshenziswa esidlweni santambama, lisebenziseka kalula futhi lenziwa kalula.

Izithako:

• Ubhanana o-1 ocubuziwe
• 2 wezipuni kafulawa wama-alimondi noma oat bran
• 1 iqanda
• isinamoni ukunambitha noma isipuni esingu-1 se-cocoa powder

Imodi yokulungiselela:

Shaya iqanda ngemfoloko uhlanganise zonke ezinye izithako. Beka konke enkomishini enkulu naku-microwave imizuzu engu-2: 30.

Isigaba 4 - Ukuzinza

Kulesi sigaba, konke ukudla kuvunyelwe, kepha izinga le-carbohydrate lesidlo liyehluka ngokuya komuntu ngamunye kanye nokukwazi kwakhe ukugcina isisindo lapho kufaka lokhu kudla ekudleni.

Amaprotheni Sandwich - Isigaba 4

Lesi sandwich singasetshenziselwa ukudla kwasekuseni noma isidlo santambama.

Izithako:

• 1 iqanda
• 1 ikholomu lesobho lefilakisi
• 1 ikholomu lesobho le-oat bran
• Isipuni esingu-1 senkukhu ekhethiwe
• 1 ucezu lweshizi
• 1 ingcosana kasawoti

Imodi yokulungiselela:

Shaya iqanda kahle ngemfoloko bese ufaka ufulawa we-flaxseed, oat bran nosawoti, uhlanganise kahle. Thatha i-microwave imizuzu engu-2: 30. Bese, uhlephula isinkwa phakathi, usigcwalise noshizi nenkukhu bese usifaka kumenzi wesamishi.

I-pasta ephelele ye-Tuna - Isigaba 4

Le pasta ingasetshenziselwa isidlo sasemini noma isidlo sakusihlwa.

Izithako:

• 1/2 indebe ye-pasta yepeni
• 1 ikani le-tuna
• 2 isipuni samafutha omnqumo
• 1 i-clove encane kagalikhi ochotshoziwe
• Isipuni esingu-1 anyanisi oqoshiwe
• 100 kuya ku-150 ml we-tomato sauce
• Usawoti kanye nopelepele ukunambitha

Imodi yokulungiselela:

Beka i-pasta ukupheka. Geza i-tuna ekheniwe kanye nenkathi ngosawoti, upelepele, ugalikhi kanye no-1 isipuni samafutha omnqumo. Sosa u-anyanisi emafutheni asele, engeza i-tuna ethosiwe bese uvuselela cishe imizuzu. Faka usosi katamatisi bese uvumela ingxube ibilise cishe imizuzu emihlanu. Hlanganisa ne-pasta ephekiwe bese ukhonza ushisayo.

I-Pizza Isitshalo Seqanda - Isigaba 4

Le pizza iyashesha futhi ingasetshenziswa njengendlwana yantambama kusuka esigabeni 2 sokudla kwamaDukan.

Izithako:

• Isitshalo seqanda esisikiwe esingu-1/2
• Ushizi weMozzarella
• Utamatisi Isoso
• inkukhu efile
• oregano ukunambitha
• Isipuni esingu-1 samafutha omnqumo

Imodi yokulungiselela:

Beka izingcezu zesitshalo seqanda epanini, faka utamatisi usoso kucezu ngalunye bese ufaka ushizi, inkukhu ne-oregano. Bese ufafaza izingcezu ngamafutha omnqumo bese uletha kuhhavini eliphakathi nendawo osushisayo ngaphambi kwemizuzu eyi-10 noma kuze kube yilapho ushizi uncibilika.