Iindlela ezimfutshane ezi-9 zokuShela ixesha lakho lokupheka

Umxholo

• Qokelela iqela
• Ipasta, Pronto!
• Ukushukuma okugudileyo
• Yiya kumantongomane
• Lala Ngayo
• Iitapile ezishushu
• Yiya kwiNtlanzi
• Yiponti
• Phambi koBethi
• Uphengululo lwe

Kuya kuba kuhle ukuba busuku ngabunye singagalela iglasi yewayini, sibeke i-jazz, kwaye sikhuphe ngokukhululekileyo ibhetshi efanelekileyo ye-bolognese. Kodwa kwihlabathi lokwenyani elixakekileyo, uninzi lwethu kufuneka lungene kwaye luphume ekhitshini ngokukhawuleza. Kodwa ukubotshelwa ixesha akuthethi ukuba kuya kufuneka uzilungiselele ukukhuphela i-pizza efriziwe okanye ucofe isiTshayina. Ekuphela kwento oyifunayo zezi hacks zokupheka eziqaqambileyo ukunceda ukusika ixesha lakho lekhitshi phakathi.

Qokelela iqela

Ngubani ongakuthandi ukuqala usuku ngegranola eqhekezayo? Yenziwe ekhaya iphantse ihlale isempilweni (funda: incinci yebhombu yeswekile) kunevenkile ethengiweyo. Kodwa igranola eyenziwe kakuhle ingathatha iyure enye kwi-oveni-kunye nexesha lokupholisa-elaneleyo ukugcina uninzi lwabantu luthulula ukutya kwabo kwehippie ebhokisini. Ewe, abathandi begranola bayavuya: Ungala manqaku afanayo kunye neqhekeza lexesha ngokusebenzisa i-skillet yakho ethembekileyo.

Indlela ekhawulezayo nenomsindo: Fudumeza i-oyile ye-coconut e-1 kunye ne-1 icephe lobusi kwi-skillet enzima (ngokukhethekileyo i-cast-iron) phezu kobushushu obuphakathi de inyibilike. Yongeza i-3/4 indebe ye-oats eqengqelweyo, i-1/4 yekomityi yeembewu zethanga (i-pepitas), ikomityi ye-1/4 yekomityi eyomileyo, i-1/2 itispuni yesinamoni, kunye nepinki yetyuwa kwi-skillet kunye nobushushu kude kube i-oats igalelwe , ivuselela rhoqo. Ukuxuba umxube kwiphepha lokubhaka okanye ibhodi yokusika ukupholisa. Ikhonza 4.

Ipasta, Pronto!

Xa ufutshane ngexesha, ulinde imbiza yamanzi e-pasta ukuze ubilise luvavanyo olunzulu lomonde. Yiyo loo nto kufuneka ujike kwiketile yakho yombane ufumane uncedo. Ngeketile yombane, amanzi adibana ngokuthe ngqo kunye nezinto zokufudumeza, ke akukho mbiza yokufudumeza kuqala. Umphumo kukuba inokubilisa amanzi amaninzi, kakhulu ikhawuleze kwaye ubuncinci iphindwe kabini ngokwenza njalo (kwicala lokwenza okusingqongileyo).

Indlela ekhawulezayo nenomsindo: Galela iikomityi zamanzi embizeni enkulu, ugqume, kwaye ubeke phezu kobushushu obukhulu. Okwangoku, zisa i-kettle-ezele ngamanzi kwi-thumba elikhawulezayo kwaye ugalele embizeni. Amanzi kufuneka abuyele emathunjini kwimizuzwana nje embalwa. Ukuba kuyimfuneko, ubilise amanzi ongezelelweyo kwi-kettle.

Ukushukuma okugudileyo

I-Smoothies inokuba yindlela efanelekileyo yokulayisha kwiprotheni, amafutha anempilo, kunye ne-antioxidant yeminyaka yobudala (ubabalo, iziqhamo kunye nemifuno). Kodwa ukutsala zonke izithako eziyimfuneko kwifriji, ifriji, kunye nepryry ngalo lonke ixesha unqwenela isiselo esiqabayo kunokuba yintlungu. Ngena: Iikomityi ezigudileyo. Yenza nje i-batch enkulu ye-smoothie yakho oyithandayo, friza umxube kwiikomityi ze-muffin ezingacwangciswanga (ngokukhethekileyo i-silicon ukuze ikhutshwe ngokulula), emva koko ubeke iikomityi ze-subzero smoothie kwingxowa ye-zip-top ukuze uyisebenzise kamva. Ufuna ukuba umxube ubengaphezulu kunokuba ubuza kukhonza i-smoothie, ke sebenzisa ulwelo oluncinci kunesiqhelo. Xa ufuna ukulungiswa kwe-smoothie, beka nje isibini se-smoothie pucks kwi-blender kunye nolwelo olukhethiweyo kwaye uyibethe kakuhle.

Indlela ekhawulezayo nenomsindoBeka iikomityi ezi-2 zobisi lwe-almond, ijusi ye-1/2 yeelamuni, ikomityi e-1 ye-ricotta eshiziweyo, iikomityi ezi-2 zeblueberries, iipuni ezi-2 zobusi, iisipuni ezi-2 ze-vanilla, i-1 ithisipuni yesinamoni, kunye ne-1/2 yekomityi yeeamangile kwisitya se-blender kunye ukudibanisa kude kube lula kunye nokuxinana. Hlukanisa umxube phakathi kweekomityi ezili-12 ze-muffin ezisezantsi kwaye umise kuze kube yomelele, malunga neeyure ezingama-4. Xa ulungele ukonwabela i-smoothie, beka i-1 ikomityi yobisi lwe-almond okanye olunye ulwelo olukhethwayo kunye neekomityi ezi-2 ezikhenkcezisiweyo zesmoothie kwisitya se-blender; dibanisa kude kube lula. (Uninzi lwabadibanisi, kungcono ukuba ucofe iikomityi ze-smoothie ngononophelo kwikota yokuqala ngaphambi kokudibanisa.)

Yiya kumantongomane

Amandongomane agcadiweyo anokwenza ngokukhawuleza iisaladi, i-oatmeal, izitya zepasta, kunye neesuphu zibe mnandi. Kodwa ukudubula i-oven kwaye ulinde ukuba ifudumale ukuze ithobe i-almonds enesandla esihlala siziva ngathi sisinqe sexesha kunye namandla. Ke jika kwi-microwave yakho kunye ne-nuke loo manati abe bubuhle obuhle.

Indlela ekhawulezayo nenomsindo: Sasaza amandongomane anje ngee-pecans, ii-walnuts, okanye ii-almonds kwindawo enye ekhuselekileyo. I-Microwave ephezulu kwimizuzu engama-1, ivuselela phakathi, de kube amantongomane aqholiweyo kunye nemibala embalwa emnyama kunokuba iqale.

Lala Ngayo

Ukungxamela ukuphuma emnyango ekuseni kodwa ugula yi-mushy ekhawulezayo yokupheka oats? Ukuntywila i-oats-cut-steel ngobusuku bonke emanzini ashushu yindlela enobuqhophololo yokonwabela isitya esigcwele iinkozo zesisu ngokukhawuleza. I-oats iyamanzisa amanzi ibanike i-toothsome, i-chewy texture.

Indlela ekhawulezayo nenomsindoBeka 1 ikomityi ye-oats yokusika ngentsimbi, ityuwa, kunye neekomityi ezi-2 1/2 zamanzi epanini. Yizisa kwindawo encinci, cima ubushushu ngokukhawuleza, gubungela, kwaye uvumele i-oats ukuba idibanise ubusuku bonke. Ngentsasa, gubungela ubisi kunye neziqholo ezinje ngesinamon kunye nobushushu ngaphezulu komgangatho ophantsi kude kube bukhrim kwaye kufudumale, malunga nemizuzu emi-5. Phezulu ngamajikijolo kunye namantongomane aqoshiwe. Ikhonza 4.

Iitapile ezishushu

Ukufakwa kwi-beta-carotene yokunyusa amajoni omzimba, iitapile kufanelekile ukuba ube ngumdlali ophambili kwizidlo zakho. Kodwa ukuwagcoba ehovini kungabonakala ngathi kuthatha ii-eons kubusuku beveki obujikeleziweyo. Ukulungiswa: Khuphela ngaphandle kwebhokisi kwibhokisi yakho yasekhitshini. Xa igayiwe, iibhatata zithatha nje imizuzu embalwa ukupheka kwi-skillet.

Indlela ekhawulezayo nenomsindo: Fudumeza amacephe ama-2 e-oyile kwi-skillet enkulu phezu kobushushu obuphakathi. I-Peel kwaye uhlahlele i-sweet potato ephakathi, uyibeke kwi-colander, kwaye ucinezele naluphi na ulwelo olugqithisileyo.Yongeza i-potato, i-shallot eqoshiwe, i-2 i-clove yegalikhi egayiweyo, i-tablespoon e-1 ye-thyme entsha, i-1/4 ithispoon nganye ityuwa kunye nepepper, kunye ne-pinch ye-chili flakes kwi-skillet kwaye upheke imizuzu emi-4 okanye de iitapile ithenda. Phezulu nge-parsley eqoshiwe kunye nama-walnuts athosiweyo. Inceda i-2.

Yiya kwiNtlanzi

I-Salmon yindlela entle yokuhlaziya i-omega-3 yamafutha asempilweni kunye neprotheyini evuselelayo. Ukuyifumana kwisitya sakho sangokuhlwa yindlela emfutshane, yipheke ukusuka phezulu endaweni yasezantsi. Ngelixa abaninzi abantu bengayihoyi i-oven broiler yabo, yindlela enhle yokufaka ukubamba kwakho kwemini kunye ne-flavour enkulu ye-grill yangaphandle kwisiqingatha sexesha elihlala lithatha ukuyibhaka ehovini.

Indlela ekhawulezayo nenomsindo: Tshisa inyama ye-oven yakho. Beka ii-4 ze-salmon fillets eziphakathi kwiziko lokubhaka elifakwe i-foil kwaye limbozwe ngokupheka. Kwisitya esincinci, xuba iicephe ezi-2 ze-miso emhlophe, iicephe ezi-2 ezincitshisiweyo-sodium yesosi yesodium, icephe eli-1 leviniga yerayisi, iitipuni ezi-2 zejinja egayiweyo, kunye neitispuni ezi-2 zobusi. Gcoba isalmon ngomxube we-miso kwaye ubilise malunga nee-intshi ezi-5 ukusuka kwindawo yobushushu imizuzu emi-5 okanye de inyama iphekwe nje embindini.

Yiponti

Isifuba senkukhu yiprotein eyintandokazi yaseMelika. Kodwa njengoko siyithandayo, kufanele ukuba siyinike ukubetha kakuhle ngaphambi kokupheka. Ukutyumza inkukhu yenkukhu kukhuthaza ukupheka kunye nokunceda ukuthambisa inyama. Kwaye kunye nokucekiseka kwenyama, ubushushu obukhawulezayo buya kuhamba buye kwi-oveni okanye ipani, ukusika ixesha lokupheka kangangesiqingatha. Ixesha elincinci lokupheka likwathetha inyama yenyama-akusekho kutya-ukubulala ibele lenkukhu elomileyo.

Indlela ekhawulezayo nenomsindo: Beka i-4-ounce nganye engenamathambo, amabele enkukhu angenalusu phakathi kwamaphepha ama-2 okusonga ngeplastiki okanye iphepha lesikhumba; iponti ukuya kwi-1/4-intshi ubukhulu usebenzisa i-mallet ekhitshini okanye i-skillet enzima. Gcoba ngetyuwa, ipepile kunye ne-paprika. Ukufudumeza ioyile yeepunipoyi kwi-skillet enkulu ngaphezulu kobushushu obuphakathi. Yongeza inkukhu epanini; gaqa imizuzu emi-3 kwicala ngalinye okanye de kuphekwe.

Phambi koBethi

Ukusuka kwisaladi yeziqhamo ukuya kwikeyiki yetshokolethi, idizithi isoloko isoyikeka ngakumbi ngonodoli wekrimu etyumkileyo yokwenyani. Kodwa awudingi ukukhupha umxube wokuma ukuze ubethe izinto ezilungileyo. Kuyacaca ukuba ungasebenzisa i-olde Mason jar ukwenza kufutshane nekhrimu etywatyushwayo ngoko nangoko (ususe inkonkxa yokutshiza). Kwaye ungasebenzisa ingqayi efanayo ukugcina nayiphi na eyongezelelweyo efrijini. Akukho ukucoca!

Indlela ekhawulezayo nenomsindoBeka 1 ikomityi yokubetha cream ebandayo, icephe e-1 leswekile, kunye netispuni e-1 yencindi yevanilla engqayini yomlomo omkhulu. Screw kwisiciko kwaye ungcangcazele ngamandla malunga nomzuzu omnye okanye ude ube ne-cream epholileyo.

Uphengululo lwe