Iindlela zokupheka ezili-12 ezimnandi zedukan (kwinqanaba ngalinye)

Umxholo

• Isigaba 1: Uhlaselo
• Iresiphi yesonka sakusasa-Isigaba 1
• I-Cheiche Quiche Recipe-Isigaba 1
• I-Chicken Tart ye-Snack-Isigaba 1
• Isigaba 2: Ukuhamba ngenqanawa
• Omelet yamakhowa kwisidlo sakusasa-Isigaba 2
• Ipasta yeZucchini-Isigaba 2
• I-Avocado Pate ngeeNduku zeKhukhamba- Inqanaba 2
• Isigaba 3 -Umanyaniso
• Isidlo sakusasa iCrepioca-Isigaba 3
• Isalmon yokubhaka kunye nePatato-Inqanaba lesi-3
• I-Banana Muffin kwiMicrowave-Isigaba 3
• Isigaba 4-Ukuzinza
• Iiprotheni zeSandwich-Isigaba 4
• Ipasta yonke yeTyhuna-Isigaba 4
• I-Pizza ye-eggplant-Isigaba 4

Ukutya kweDukan kwenzelwe abo bafuna ukunciphisa umzimba kwaye kwahlulwa kwangamanqanaba amathathu ahlukeneyo, apho ezinye iintlobo zokutya kufuneka zithintelwe, ngakumbi ii-carbohydrate ezinjengezonka, irayisi, umgubo neswekile, ngelixa zinika ukuthanda abanye.

Ke, ukufumana okungcono kuyo kwaye unciphise umzimba ngale ndlela ityiwayo, nazi iiresiphi ezi-3 zenqanaba ngalinye lenkqubo:

Isigaba 1: Uhlaselo

Kule nqanaba, kuphela ukutya okunotye kakhulu kwiiprotheni kunye namafutha, njengenyama, ushizi kunye namaqanda, avumelekileyo. Ukusetyenziswa kwepasta, iswekile, iinkozo, iziqhamo kunye nemifuno ngokubanzi akuvumelekanga. Bona ezinye iinkcukacha malunga nesigaba ngasinye sokutya kweDukan.

Iresiphi yesonka sakusasa-Isigaba 1

Izithako:

• Iqanda eli-1
• 1 icephe yealmond okanye iflakisi umgubo
• 1 icephe yekofu yomgubo wokubhaka
• 1 icephe ye curd

Imo yokulungiselela:

Hlanganisa yonke into, ubetha iqanda kunye nomgubo kakuhle ukuze uhambelane. Kuthatha i-microwave imizuzu emi-2: 30. Emva koko, qhekeza isonka kwisiqingatha, usigcwalise ngeshizi, inkukhu, inyama okanye iqanda uze ulibeke kumenzi wesandwich.

I-Cheiche Quiche Recipe-Isigaba 1

Le quiche ingatyiwa ngexesha lesidlo sasemini okanye isidlo sangokuhlwa kwaye inokugcwaliswa ngokutya okuneprotein, njengenkomo yomhlaba, inkukhu eyosiweyo okanye ityhuna, umzekelo.

Izithako:

• Amaqanda ama-4
• I-200 g yetshizi ye-ricotta okanye itshizi egreyithiweyo okanye imigodi egreyithiweyo
• I-200 g yesonka samasi esikhanyayo
• iparmesan yokufefa
• ityuwa, i-oregano, ipepile kunye nephunga eliluhlaza ukungcamla

Imo yokulungiselela:

Ukubetha amaqanda ngemfoloko uze udibanise ushizi kunye ne-curd. Ityuwa, i-oregano, ivumba eliluhlaza kunye nepinki yepepile emhlophe. Beka lo mxube kwiphepha lokubhaka elincinci kwaye ufefe iParmesan ngaphezulu, uyihambise kwihovini ephakathi ngo-200ºC malunga nemizuzu engama-20.

I-Chicken Tart ye-Snack-Isigaba 1

Ezi tartlets zinokugcwaliswa ngeshizi okanye inyama yomhlaba, kwaye zinokutyiwa kwisidlo sakusasa okanye isidlo sangokuhlwa:

Izithako:

• Amaqanda ama-2
• Iipuniwe ezi-3 zeenkukhu ezityiweyo
• itshizi egalelwe ukutshiza
• Ityuwa kunye nepepile ukungcamla

Imo yokulungiselela:

Ukubetha amaqanda ngemfoloko kwaye wongeza ityuwa kunye nepepile. Hambisa inkukhu kwiiphaneli ezintathu ze-patty kwaye ugqume ngokungcangcazela. Beka i-cheese egayiweyo phezulu kwaye uyise kwi-oven ephakathi malunga nemizuzu eyi-10 ukuya kwe-15 okanye kude kube yinto eqinile.

Isigaba 2: Ukuhamba ngenqanawa

Okwangoku, ungongeza imifuno ekutyeni, enje ngetumato, ikhukhamba, iradish, iletisi, ikhowa, iseleri, ichard, isitshalo seqanda kunye ne-zucchini.

Omelet yamakhowa kwisidlo sakusasa-Isigaba 2

Izithako:

• Amaqanda ama-2
• Iipunipoli ezi-2 ezinqunqiweyo ngamakhowa
• I-1/2 itamatato ecoliweyo
• Ityuwa kunye nepepile ukungcamla

Imo yokulungiselela:

Ukubetha amaqanda ngemfoloko kwaye wongeze ezinye izithako. Yenza i-omelet kwi-skillet egcotyiweyo ngeoyile eyongezelelweyo ye-olive.

Ipasta yeZucchini-Isigaba 2

I-spaghetti yeZucchini lukhetho olukhulu lokusetyenziselwa isidlo sasemini okanye isidlo sangokuhlwa.

Izithako:

• 1 zucchini kwimicu yespaghetti
• 100 g yenkomo yomhlaba
• i-tomato sauce ukunambitha
• igalikhi, itswele, ityuwa nepepile

Imo yokulungiselela:

I-grate i-zucchini kwi-grater evuthayo, efanelekileyo ukwenza i-spaghetti yemifuno. Beka ukupheka ngepani ethanjiswe ngeoyile ye-olive kwaye vumela i-zucchini yodwa amanzi ayo kwaye yome ngakumbi. Songa igalikhi kunye netswele kwioyile yomnquma, yongeza inyama kunye nexesha kunye neetyuwa kunye nepepile. Mayipheke, yongeze isosi yetumato emva koko udibanise neeodles zucchini. Nciphisa ishizi ukunambitha.

I-Avocado Pate ngeeNduku zeKhukhamba- Inqanaba 2

Le pate inokusetyenziswa njenge-snack yasemva kwemini okanye njenge-sauce ye-pasta ye-zucchini, umzekelo.

Izithako:

• I-1/2 avocado evuthiweyo
• 1 ikholoni yesuphu yeoyile yomnquma eyongezelelweyo
• I-1 pinch yetyuwa kunye nepepile
• I-1/2 ifakwe i-lemon
• 1 ikhukhamba ecatshulwe ngohlobo lwezinti

Imo yokulungiselela:

Knead avocado and season with olive oil, ityuwa, ipepile kunye nejusi yelamuni. Hlanganisa kakuhle kwaye utye iintonga zekhukhamba usebenzisa i-avocado cream.

Isigaba 3 -Umanyaniso

Kule nqanaba, i-carbohydrate encinci ingabandakanywa ekudleni, ivumelekile ukuba idle i-2 servings yeziqhamo ngosuku kunye ne-1 yokutya kwesonka, irayisi okanye iitapile kabini ngeveki.

Isidlo sakusasa iCrepioca-Isigaba 3

Izithako:

• Iqanda eli-1
• I-2 col yesobho se-oat bran
• I-1/2 col yesobho se-curd
• I-3 col yesobho seshizi esisikiweyo
• ityuwa kunye ne-oregano ukunambitha

Imo yokulungiselela:

Ukubetha iqanda ngemfoloko uze udibanise nezinye izithako. Beka i-pan yokugcoba nge-oyile ye-olive eyintombi.

Isalmon yokubhaka kunye nePatato-Inqanaba lesi-3

Izithako:

• 1 isiqwenga sesalmon
• 1 iitapile eziphakathi, zisikiwe kancinci
• Utamatisi om-1, usikiwe
• I-1/2 anyanisi, isikiwe
• 1 icephe yeoli yeoli
• ilamuni, ityuwa, igalikhi, ipepile emhlophe kunye neparsley ukunambitha

Imo yokulungiselela:

Isalmon yonyaka kunye nelemon, ityuwa, igalikhi, ipepile kunye neparsley. Beka isitya seglasi kunye netumato, itswele kunye neetapile, unkcenkceshela yonke into ngeoyile ephezulu. Beka kwi-oven ephakathi malunga nemizuzu engama-25 okanye de kuphekwe i-salmon.

I-Banana Muffin kwiMicrowave-Isigaba 3

Le khekhe inokusetyenziselwa isidlo sasemini, iyasebenza kwaye kulula ukuyenza.

Izithako:

• 1 ibhanana ecoliweyo
• Iipunipo ezi-2 zomgubo weamangile okanye ioreat oat
• Iqanda eli-1
• isinamon ukunambitha okanye itispuni e-1 yecocoa powder

Imo yokulungiselela:

Ukubetha iqanda ngemfoloko uze udibanise nezinye izithako. Beka yonke into kwikomityi enkulu nakwi-microwave kangangemizuzu emi-2: 30.

Isigaba 4-Ukuzinza

Kule nqanaba, konke ukutya kuvunyelwe, kodwa inqanaba le-carbohydrate yesidlo liyahluka ngokuxhomekeka kumntu ngamnye kunye nokukwazi kwabo ukugcina ubunzima xa kubandakanya oku kutya kukutya.

Iiprotheni zeSandwich-Isigaba 4

Esi sandwich sinokusetyenziselwa isidlo sakusasa okanye isidlo sasemini.

Izithako:

• Iqanda eli-1
• 1 ikholamu yesuphu yeflakisi
• 1 ikholoni yesobho ye-oat bran
• 1 icephe yenkukhu eyosiweyo
• 1 isilayi setshizi
• 1 ityuwa encinci

Imo yokulungiselela:

Ukubetha iqanda kakuhle ngemfoloko kwaye wongeze umgubo weflakisi, i-oat bran kunye netyuwa, uxubeke kakuhle. Thatha kwi-microwave imizuzu emi-2: 30. Emva koko, qhekeza isonka kwisiqingatha, usifake kunye noshizi kunye nenkukhu uze uyibeke kumenzi wesandwich.

Ipasta yonke yeTyhuna-Isigaba 4

Le pasta ingasetyenziselwa isidlo sasemini okanye isidlo sangokuhlwa.

Izithako:

• I-1/2 indebe yepasta yepeni
• Itoti enye yetyhuna
• 2 icephe yeoyile yomnquma
• I-clove encinci yegalikhi etyumkileyo
• 1 icephe ecoliweyo itswele
• 100 ukuya kwi-150 ml yesosi yetumato
• Ityuwa kunye nepepile ukungcamla

Imo yokulungiselela:

Beka ipasta ukupheka. Ukucoca ityhuna enkonkxiweyo kunye nexesha ngetyuwa, ipepile, igalikhi kunye nepunipoon yeoli yeoyile. Songela itswele kwioyile eseleyo, yongeza ityhuna enamaxesha kwaye ushukumise malunga nemizuzu. Yongeza i-tomato sauce kwaye vumela umxube ubilise malunga nemizuzu emi-5. Hlanganisa nepasta ephekiweyo kwaye ukhonze kushushu.

I-Pizza ye-eggplant-Isigaba 4

Le pizza iyakhawuleza kwaye inokusetyenziswa njengesiqwengana sasemva kwemini kwisigaba 2 sokutya kweDukan.

Izithako:

• I-1/2 isilayidi esisikiweyo
• I-Mozzarella ushizi
• Isosi yetumato
• inkukhu ecekeceke
• oregano ukunambitha
• 1 icephe yeoli yeoli

Imo yokulungiselela:

Beka izilayi ze-eggplant epanini, ubeke isosi yetumato kwisilayi ngasinye kwaye wongeze itshizi, inkukhu kunye ne-oregano. Emva koko ufefe izilayi ngeoyile ye-olive uze uzise kwi-oveni ephakathi kwangaphambi kwemizuzu eli-10 okanye de itshizi inyibilike.