El isobho lenkukhu Kuwukudla okwaziwayo ezizweni ezihlukahlukene futhi kuthandwa kakhulu. Yaziswa kakhulu etafuleni labantu abami kahle kwezomnotho kanye nabantu abahola kancane, ngoba nganoma yiliphi ithuba nanoma yiliphi ikhaya ungakwazi ukufinyelela kule nkukhu eningi.
Umhluzi wenkukhu ngokwawo ukunambitheka okuhle kakhulu futhi inikeza izakhi eziyisisekelo kanye namandla amaningi afaka isandla ekwakhiweni kwe-hydration emzimbeni, yingakho isetshenziswa njengokuqiniswa ekudleni, njengomduduzi, njengekhambi uma kwenzeka kubanda umkhuhlane kanye namagciwane, ekudleni kwangemva kokubeletha futhi kufiswa kakhulu ukulawula ama-hangover. Ukudla umhluzi wenkukhu ngezinsuku ezibandayo kuyindlela ehlukile yokulwa namakhaza. Ngenxa yalesi sizathu, ngaphezu kwesidlo sokupheka, kubhekwa njengomuthi wemvelo.
La amandla ukuthi inikeza kwenza labo abakudlayo babone ukuzwa kokugcwala kokudla, ngisho nalapho kubekezelelwa kahle ngokugaya.
Ngokuya ngendawo lapho ilungiswa khona, kuye kwethulwa okuguquguqukayo okuningi ukuze kujabulise kakhudlwana. Ngokuyisisekelo futhi ngokujwayelekile kuyisiko ukuyicebisa ngokungeza imifino ehlukahlukene bese uyinonga ngezinongo ezahlukahlukene. Ngendlela efanayo, kunezindawo lapho kugcwaliswa khona nge-pasta, nelayisi, nebhali, nokolweni, nama-chickpeas noma namaqanda aphekwe aphelele. Lezi ziphakamiso ezethula izinguquko ku-flavour zishiywa ekuboneni kokuthandwa okuhlukile.
Iresiphi yomhluzi wenkukhu
Izithako
- 1 inkukhu isikwe izingcezu noma izingcezu. Kungenjalo ungakhetha izingcezu zesikhukhukazi ozithandayo
- 3 amalitha amanzi
- 8 amazambane aphakathi, okungcono aphuzi
- 4 izaqathe ezincane
- 3 izinti zesilimo esidliwayo esinamagatsha anamanzi (celery)
- 3 amagatsha i-leek (i-garlic joint)
- 2 anyanisi Chinese (chives)
- 2 izingcezu kion (ginger)
- Amaqanda e-2
- 2 amathisipuni garlic ogayiwe
- 1 isipuni samafutha yemifino
- Usawoti kanye nopelepele ukunambitha
- Isithako osikhethayo: 1/4 kg ye-spaghetti noma inkomishi ye-pasta encane, irayisi elinsundu noma ibhali.
Izinto ezengeziwe
- Ibhodwe elikhulu
- Ifrying pan
sokuzilungiselelaumhluzi wenkukhu ukulima
Izinkukhu zezinkukhu zihlanzwa ngokucophelela, isikhumba namafutha asusiwe. Ebhodweni, thela amalitha ama-3 amanzi bese uwayisa emlilweni. Uma iqala ukubila, beka izingcezu zenkukhu bese uqhubeka upheka amahora angu-2.
Ngaphandle kwalokho, amazambane, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, amaliki, u-anyanisi waseShayina kanye ne-kion zigezwa kahle. Isembozo sisuswa kumazambane kanye nezaqathi. Amazambane anqunywa phakathi bese izaqathi zisikiwe. Isilimo esidliwayo esinamagatsha anamanzi, i-leek, no-anyanisi waseShayina banqunywa zibe izingcezu ezincane.
Epanini lokuthosa, uthele amafutha kanye gazinga, phezu komlilo ophakathi futhi imizuzu engu-5, isilimo esidliwayo esinamagatsha anamanzi, i-leek kanye no-anyanisi waseShayina. Susa futhi ubeke.
Uma izingcezu zezinkukhu zibilisiwe amahora angu-2, engeza izingcezu ze-carrot kanye nezingcezu ezimbili ze-kion, kanye nesilimo esidliwayo esinamagatsha anamanzi, i-leek kanye no-anyanisi waseShayina osusiwe. Engeza usawoti, u-garlic kanye nopelepele. Bilisa imizuzu engu-20.
Ngemuva kwalesi sikhathi, susa izingcezu ze-kion bese wengeza amazambane anqunywe ama-halves bese uqhubeka nokupheka imizuzu engu-25 noma kuze kube yilapho amazambane ephekwe.
Uma kunqunywe ukufaka i-spaghetti, i-pasta encane, irayisi elinsundu noma ibhali, noma yiziphi zalezi zithako kufanele zifakwe emhluzweni ngesikhathi sokwengeza amazambane, okubalulekile ukugqugquzela njalo ukuvimbela ukuba bahlangane ndawonye.
Kanye kuleli phuzu, engeza amaqanda, uvuselele ngokushesha ukuze uhlukanise izikhupha futhi ufeze ukuthi zifakwe emhluzweni, njengezintambo. Pheka eminye imizuzu eyi-10. Lungisa usawoti, uma kunesidingo.
Amathiphu awusizo
Ukwenza ama-servings angu-XNUMX, inyama yehansi kufanele isikwe futhi isatshalaliswe ukuze kutholwe lelo nani lezingxenye.
Umnikelo wokudla okunempilo
Umhluzi wenkukhu unikeza inani elikhulu lamavithamini okubangelwa ukuthi okuqukethwe kwepuleti noma ukuphakelwa komhluzi wenkukhu, cishe i-100 g, kunganikeza kufika ku-93% yenani lansuku zonke lamavithamini e-B adingwa umzimba.
Ukuphakelwa komhluzi wenkukhu kuye kwanqunywa ukuthi kuqukethe u-2,5 g wamaprotheni, u-3,5 g wama-carbohydrates, u-2 g wamafutha, u-1,5 g ushukela, nama-milligrams angu-143 we-sodium.
Ngaphezu kwamavithamini e-B complex, iqukethe namavithamini A, C no-D, kanye namaminerali afana nensimbi, i-calcium, i-phosphorus ne-magnesium.
Iphinde inikeze izakhi ezifana ne-chondroitin ne-glucosamine, ekhona ezingxenyeni ze-cartilaginous zesikhukhukazi.
Umhluzi wenkukhu uvame ukucetshiswa ngokungeza imifino, ebuye ibe nomthelela ekwakhiweni kwayo kwamaminerali namavithamini okungaqediwe ngokuphelele ngesikhathi sokupheka, njengoba kuvame ukukholelwa. Kuwukudla okunothe ngamaprotheni nama-carbohydrate aphansi, amafutha agcwele kanye nama-calories.
Izakhiwo zokudla
Kunconywa ukususa isikhumba sesikhukhukazi kanye namafutha atholakala ngaphansi kwawo futhi ngemva kokupheka umhluzi ungasuswa, lokhu kubangela izinga eliphansi le-caloric kanye nokuqukethwe kwamafutha okwenza kube isidlo esihle ngisho noma ufuna ukulawula isisindo. noma ukubuyisela amanzi emzimbeni wezingane kanye nabantu abadala.
Okuqukethwe kwayo okuphezulu kwama-amino acid, amaprotheni, kuyinikeza izici zokulwa nokuvuvukala. Phakathi kwalawa ma-amino acid, i-glycine igqamile, okuthiwa yimiphumela yokupholisa nokulala.
Kunconywa ezigulini ezinezinkinga ze-arthritic kusukela i-chondroitin ne-glucosamine isebenza njengama-anti-inflammatories ezingeni elihlangene. Futhi iwumthombo we-cysteine, enye i-amino acid ethanda ukugeleza kwezimfihlo ze-bronchial futhi yenza kube lula ukuxoshwa kwabo.
Umnikelo wamaminerali uvumela ukuqina kwamathambo futhi ngenxa yalokho kungabambezela ukuqala kwe-osteoporosis.
Kuyaqashelwa ukuthi umhluzi wezinkukhu usiza ekubuyiseleni ezimweni zamagciwane amancane, ukunciphisa izimpawu zomkhuhlane kanye nemikhuhlane ngokujwayelekile, ukusiza ukuvuselela umzimba.
