Ukuphelisa usuku kubalulekile kubalulekile njengokuqala kwalo. Kwaye izidlo ezisempilweni zidlala indima enkulu kuloo nto. Nangona ukudinwa okuqokelelwe emini kunyusa umngcipheko wokuwela kwisilingo sokutya okukhawulezayo kunye nokunye ukutya okunotye kwiikhalori, kubalulekile ukuba ungonakalisi yonke into kwisidlo sokugqibela sosuku.
Kodwa zingaphi iikhalori ekufuneka isidlo sangokuhlwa esisempilweni sibe nazo? Kukuphi ukutya okusebenza kakuhle nabantwana? Kwaye nabantu abadala? Apha siphendula le mibuzo neminye ebalulekileyo yenza izidlo zakho zibe sempilweni, zibe nesondlo kwaye zibe mnandi:
Sijongeka kanjani isidlo sangokuhlwa esisempilweni
Ukusondela kwisidlo sangokuhlwa njengokutya okuphambili kosuku kuyimpazamo ezinokukhokelela ekutyebeni kakhulu, ekuphuthelweni nakwezinye iingxaki zempilo kunye nokuphazamiseka. Ngokungafaniyo nesidlo sakusasa, ixesha losuku apho umzimba kufuneka ugcwalise iivenkile zawo zamandla, isidlo sangokuhlwa sandulela ukulala. Ngesi sizathu, eyona nto isengqiqweni kukuba ibe sisidlo esilula.
Ngale ndlela, kubalulekile ukwahlula ukutya okucutshungulwayo, iswekile kunye namafutha. Ukongeza kuyo yonke into, kwimeko yakho, ihlala ikubangela ubunzima. Endaweni yoko, inika konke ukubalasela kukutya okutsha, usempilweni kwaye awutyebisi. Ukutya okusempilweni kufuneka kube yinto ekrwada, kodwa kuhlala kukhangelwa isiphumo esimnandi.
Omnye umthetho wesithupha wesidlo sangokuhlwa esempilweni kukuba ulinganiswe kakuhle. Akufanele ukuba ibe neekhalori eziphezulu, kodwa inganciki kakhulu. Isixa esibonwa sanele kwisidlo sangokuhlwa yi-500-650 calories kubantu abadala kunye nama-400 abantwana, nangona kwimeko yokugqibela ixhomekeke kubudala nakwinqanaba lomsebenzi. Kubalulekile ukuba nesidlo sangokuhlwa esilula, kodwa kubalulekile ukuba ulale uyoneliseka, yiyo loo nto ke kufuneka ufumane ukulingana phakathi kwezi zinto zombini.
Ukupheka okuzenzela ngokwakho isidlo sangokuhlwa yonke imihla kunokukhokelela ekuphoseni itawuli kwaye ubuyele kwimikhwa esempilweni. Ke elona cebiso lililo li ezikhawulezayo ukwenza njalo ukuze zibe ngumkhwa ongapheliyo ekuhambeni kwexesha.
Yenzelwe abantwana
Ezona nyama zicetyiswayo kwisidlo sabantwana zizidlo ezimhlophe (inkukhu, ikarikuni, umvundla). Ziphantsi kunamafutha kwaye zihlala zetyisa kakuhle, umgangatho obalulekileyo xa kuziwa kubantwana nakwidinala. Zipheke kwi-grill, kwi-oven okanye ebilisiwe. Ukhetho abantwana abaluthanda kakhulu yinyama yesonka. Nangona sisixhobo esifanelekileyo, kubalulekile ukuba singasisebenzisi kakubi ngenxa yomxholo wekhalori ephezulu. Ukumisela umda kumaxesha ama-1-2 ngeveki yeyona isempilweni.
Enye inyama emhlophe eneentlanzi ezimhlophe (hake, yedwa, monkfish ...). Akunzima ukongeza amanqatha, kulula ukwetyisa kwaye, njengenyama emhlophe, iyacolwa, ibhakwe, ibiliswe okanye isonka. Khapha zombini inyama kunye neentlanzi ezimhlophe kunye nenani elincinci leembotyi okanye imifuno okanye zombini.
Izithambiso zemifuno yikhosi yokuqala ebalaseleyo kwizidlo sangokuhlwa ezisempilweni. Kodwa banamandla okwaneleyo esondlo ukuba babe sisidlo sasebusuku kubo. Zithambile, kulula ukuba zicoleke kwaye kwimeko yeekhrim ezinje ngethanga okanye ii-ertyisi, zibonisa imibala ye-orenji noluhlaza enomtsalane kakhulu ebantwaneni. Kwimeko yezinye izithambiso zemifuno ezingathandekiyo okanye ezinencasa, ungongeza ii-croutons ukongeza umnwe onqabileyo kwaye ke ubenze bonwabe ngakumbi.
Xa kuziwa kwisidlo sangokuhlwa, thintela iswekile. Ukongeza kokongeza iikhalori, kunokubangela ubunzima bokulala ngenxa yeswekile yegazi. Ezona zikhetho ziphilileyo zedessert sisiqhamo kunye neeyogathi ezingenanto.
Sebenzisa ubuchule bakho
Sebenzisa ubuchule bakho xa ulungiselela isidlo sangokuhlwa sabantwana bakho kubaluleke kakhulu, ngakumbi xa kuziwa kukutya okusempilweni okungenako ukukhuphisana kwincasa nepitsa okanye ibhamburger. Lungisa izitya zoqobo kunye nezitsala amehlo ezibonisa umdla wakho. Inyama kunye nemifuno skewers okanye ii-fajitas zemifuno yimizekelo elungileyo.
Kubantu abadala
Ukulungiselela izidlo ezisempilweni nabantu abadala Kucetyiswa inyama emhlophe kunye nentlanzi emhlophe. Imifuno kunye nemifuno inokufikelela kwiprotheni nge-tofu, amakhowe, kunye nemidumba efana neembotyi okanye iilentile.
Iisaladi zilula ukuzilungiselela kwaye zikushiye waneliseke kakhulu, yiyo loo nto ziphakathi kokhetho olusempilweni lokutya isidlo sangokuhlwa. Unokukhetha kwiintlobo ngeentlobo zemifuno eluhlaza. Kwaye kukwahluka kakhulu kwiimveliso ezintsha ukuzidibanisa (itshizi entsha, itumato, iavokhado, iqanda elibilisiweyo ...). Ukudityaniswa kwamathuba kwiisaladi akupheli. Ukuba uyafuna, unokongeza nenkukhu eosiweyo.
Iimbotyi eziluhlaza zinesondlo kwaye ziphantsi kweekhalori, yiyo loo nto zilungele izidlo ezisempilweni. Njenge-asparagus kunye nee-ertyisi, zi Ukuhambelana okuhle nenyama kunye neentlanzi. Unokupheka iimbotyi eziluhlaza ezibilisiweyo kunye neetapile, zisiwe zikhatshwa kukunye ukutya okanye ngohlobo lwe-omelette.
I-Brokholi kunye neelekki nazo kukutya ekufuneka kuthathelwe ingqalelo kwisidlo sangokuhlwa. I-Brokholi ikhusela intliziyo kwaye inezinto ezichasene nomhlaza. Eyona ndlela yokuyisebenzisa iluhlaza kwiisaladi okanye kwi-steamed. Ngokubhekisele kwi-leek, inokuthi ityiwe ifakwe, ifakwe okanye yohlobo lwe-vichyssoise yakudala.
Amanqaku
Ukunciphisa ukusetyenziswa kwetyuwa kubaluleke kakhulu. Sebenzisa iziqholo endaweni yetyuwa xa kunokwenzeka. Zininzi iindlela ezingenasodium ezinokunceda ukuphucula incasa yezitya zakho, ezinje nge-oregano, ithyme, ipepile, njl.
Gwema ukutya ngaphezu kwesinye ngevekiKuba kwizidlo zokutyela, izinto ezibaluleke njengesixa setyuwa, amanqatha kunye neswekile zingaphaya kolawulo lwakho. Ezona zidlo zisempilweni zenziwa ekhaya.