Iisobho zinamanzi kwaye ke azizizo ezimbi kuwe, akunjalo? Akulunganga! Kuxhomekeke kwizithako ezithile, ezinye iisuphu zinokuphakama ngokugqwesileyo kumanqatha agcweleyo kunye neekhalori, zinike okuncinci ngendlela yexabiso lesondlo. Njenge-gal ethanda isuphu, ndiye ndi-odole isuphu xa ndiphumile ndenze iitoni kuyo ngalo lonke ixesha lokuwa kunye neenyanga zasebusika. Kananjalo, kuye kwafuneka ndibandlulule ngakumbi xa kusenziwa ekukhetheni isuphu yam, ukukhetha ezo ziphezulu kwifayibha, iiprotein, kunye neevithamini ezisekwe kwimifuno kunye nezimbiwa ngaphezulu kwezitya ezigugileyo kodwa zingabi nkulu kangako kwimpilo yam. . Jonga apha ukuze ubone ukuba zeziphi iisuphu ekufuneka uzenzile kwaye zeziphi ekufuneka uzitsibe.
Isobhile lentil
Iilentile ziza kwiindidi ezahlukeneyo, kubandakanya obomvu, oluhlaza kunye nomnyama. Enye yeendlela zam endizithandayo zokusebenzisa ezi mbotyi zinesondlo kukwenza eyona nto iphambili kwisuphu yokufudumeza. Ukongeza ekubeni iikhalori eziphantsi kunye nefayibha ephezulu , isuphu yentsimbi ngumthombo otyebileyo wentsimbi, ikunika okwaneleyo usuku lonke. Yonwabele le suphu kuba iyathuthuzela ngokuhlekisayo kwaye uqhayisa ngezibonelelo ezininzi zempilo. Kukhetho olukhulu lokunceda ukunciphisa umzimba, ukugcina amanqanaba emini emini, kunye nokukugcina wonwabile rhoqo. Ngapha koko, isuphu yeelentile iyakuthandeka okumnandi, ukongeza incasa ye-nutty kunye nobunzulu kwisicwangciso sakho sokutya. Nazi iindlela zokupheka zesuphu ezimbalwa zelentil ukuze uhambe.
Le recipe ukusuka INew York Times Kulula ukuyenza kwaye ikhuthaza yonke imvakalelo yokuphola. Iilensi ezibomvu, ukutshiza kwe-flavour eqaqambileyo yelamuni, kunye nezinto ezimnandi zeveggie zenza wonke umahluko ekupheleni kosuku.
Isobho se-lentile saseFransi ukusuka Ngobungangamsha ilula, iyaziguqula, kwaye inencasa, ezizimpawu ezenza isidlo sangokuhlwa phakathi evekini. Yijonge kwaye uzibonele.
Zama le recipe ephefumlelweyo yaseNdiya iresiphi ukusuka Konwabele ukutya kwakho xa ufuna uhlaziyo luthathe isobho leklasikhi. I-Curry powder iboleka ukunambitheka okufudumeleyo, ngelixa ii-chickpeas ezingagalelwanga zongeza ukubonakala kwentliziyo.
kutheni le hamburger ibizwa ngokuba yihambhega
Isobho se-carrot ye-ginger
Isobho seCarrot kunye nejinja lukhetho olukhulu xa ufuna ukutya okulula, okunempilo okungalayiswanga ngamafutha. Ngaphaya koko, izinto zayo zinika isibonelelo sezempilo. Ijinja bekusoloko kugqalwa njengabaphilisi njengokuthomalalisa iyeza Unceda ukunciphisa iintlungu kunye nokudumba, ukukhuthaza ukujikeleza, kunye nokuthintela iintsholongwane. Neminqathe? Ewe, le superfood iluhlobo olukhulu lwento. Zoyikeka Umthombo we-beta-carotene , esinceda ukuphucula umbono kunye nokucothisa iimpawu zokwaluphala. Ukongeza, ii-antioxidants zabo zinegalelo kulusu olusempilweni. Ngoku ndiziva ndilungile kwaye kujongeka kulungile njenge combo ekufuneka sonke singene kuyo. Ukuba ufuna i-nudge encinci, zama ezi zokupheka zesuphu zizukileyo ngaphandle kokungcamla.
Ndibethwa ngu le recipe ukusuka Isitya saseMeditera . Le nguqulo yesuphu yeklasikhi yenza obona bumnandi beminqathe ngokuwosa okokuqala, ngelixa ijinja esandul 'ukutsha ibolekisa ukukhaba okungafunekiyo komhlaba.
Le recipe ukusuka Utyando lwe-Foodie sisidlo esisempilweni esingancami incasa. Iikherothi kunye nejinja zidityanisiwe kunye ne-yoghurt e-yogurt ene-fiber yokuthambisa.
Le recipe paleo ukusuka Paleo ukutsiba Ngummangaliso otyebileyo, ococekileyo kunye nokukhanya. Iikherothi, ijinja, kunye ne-zucchini zinongwe ngeziqholo ezishushu ezinje nge-turmeric kunye nesinamon.
Indawo zokutyela
Imigca emincinci
IMinestrone yi isuphu yemifuno ephezulu Unokuba sisongezo esimnandi kukutya okunezakha-mzimba xa ucinga malunga nezithako ozisebenzisayo. Kuba ngokwesiko iqulathe umhluzi, iitumato, kunye neentlobo ezahlukeneyo zemifuno esempilweni, le isuphu ihlala iphantsi kweekhalori kwaye izele zizondlo. Khetha iimveliso eziphantsi kweekhalori kunye nomxholo ophezulu wefayibha - cinga imifuno enamagqabi- kunye nomhluzi onamanqanaba anciphisiweyo esodium ukufikelela kwiziphumo ezinesondlo. Unokubandakanya ezinye iimbotyi ukuba unqwenela ukufaka iiproteni ngakumbi kwisidlo sakho. IMinestrone iyaguquguquka ngokungenasiphelo kwaye iyaguquguquka ngokungapheliyo. Nazi ezinye izinto ezahlukeneyo ezithatha isuphu yakudala.
Le nguqulo yiminestrone evela UkuKhanya kokuKhanya yimibala yemozulu efudumeleyo nenelisayo. Ukwenza ukusetyenziswa kwemveliso yasehlotyeni enje ngetumato, isikwashi, kunye nombona, iyazigqashuka ngokwendalo.
Zama le minestrone yokupheka kancinci ukusuka Ukungcamla ulusu ixesha elithile lokutya. Ngokongeza iimbotyi ezimhlophe, i-kale, kunye ne-pasta, uyavuzwa ngesobho semifuno esonwabisayo kwaye sizalisa.
Le recipe ye-veggie-phambili ukusuka Eyona nto siyilumayo igcwele ukulunga. Iindidi zemifuno emibalabala kunye neembotyi ezithandekayo ziguqula isuphu yaphakathi evekini ibe yinto engaqhelekanga kwaye iyathuthuzela ngokupheleleyo.
I-dijon mustard vs i-mustard emthubi
IGazpacho
Isuphu ye-tomato yaseAndalusian ngokwesiko ibenzela ukubanda, i-gazpacho ilula, iyahlaziya, kwaye ayikulungelanga. Iivithamini kwitumato kunye nepepile ziyanceda phelisa umkhuhlane , ngelixa i-antioxidants isebenza njenge anti-ukwaluphala Ummeli. Ezi antioxidants zezi ikwabonisiwe ku ukuphelisa radicals kwinkqubo yegazi nokunciphisa ukudumba. Le isobho ebandayo kulula ukuyenza ekhaya kwaye isempilweni kakhulu, nayo. Kwelinye icala, xa uyi-odola kwiindawo zokutyela, uzibeka emngciphekweni wokutya isodium, iswekile, iikhalori nezinye izinto. Ukwenza ngcono izibonelelo ze-gazpacho, tsiba oonodoli bokhilimu omuncu, ukunciphisa inani leoyile oyisebenzisayo, kwaye ukhethe iitumato ezintsha ngaphezulu koogxa bazo abasemathinini! Ukulungele ukuzama oku kuthandwa yiSpanish? Jonga ezi ndlela zokupheka.
Le twist kwi-gazpacho ukusuka Ukutya kakuhle idibanisa i-watermelon yokuhambisa amanzi ngobumnandi bendalo thabatha iikhalori ezingaphezulu. Isiphumo asiyonto imfutshane yobuthixo-isuphu yenyani yesuphu.
Le recipe yokudala ukusuka Iiresiphi zam izisa ukunambitheka okutshayayo kwi-gazpacho ngokugcoba imifuno ngaphambi kokuba uyihlambe ibe yisobho. Ewe Nceda.
Le gazpacho ye-rustic ukusuka Ukutya kunye newayini isitshixo esisezantsi, silula, kwaye sihle kakuhle. Ukukhupha i-blender, akukho kupheka kubandakanyekayo.
Isobho serhasi yamakhowa
Inyaniso yokuba isobho se-mushroom se-mushroom isempilweni ivele ibethe ingqondo yam, njengoko inencasa phantse intle kakhulu ukuba ibe nesondlo. Amakhowa aboleka incasa yomhlaba kunye ne idosi elungileyo yefayibha ukukugcina rhoqo, i-beta-glucan ukuphucula amajoni akho omzimba, kunye neeminerali ezinje nge-germanium yokulawula ioksijini. Iqhawe lehlabathi leenkozo, irhasi zonke iintlobo ezimangalisayo. Ubume bayo obunentliziyo bugcina uzive ugcwele, ngelixa ukwehlisa amanqanaba eglucose kunye nokulawula amanqanaba eswekile yegazi . Ukuba uyawathanda amakhowa njengoko ndenzayo, uya kusiqonda isibheno sesuphu eyonelisayo. Ndiyathanda ukusebenzisa umxube ukufezekisa ubunzulu bencasa. Zama i-cremini, shiitake, kunye ne-oyster mushroom ukuqala. Ngaba ufuna isikhokelo esithe kratya? Nika ezi zokupheka ze-A +.
ophethe ityotyombe lonkala kaJoe
Le recipe yokutya ukusuka UTori Avey inomtsalane ekusebenziseni kwayo izithako zakudala kunye nokufuna iincasa zesikolo esidala. Amakhowa eShiitake, iperley yerhasi, kunye nomhluzi onencasa wenza oku kube sisidlo esifanelekileyo ukukugcwalisa kwaye kukushiye uzive ufudumele kwaye ungonwabanga ngaphakathi.
Oku kuthatha isuphu yerhasi yamakhowa ukusuka INew York Times konke malunga nokulula kunye nokulula. Izithako ezisibhozo kunye nembiza enye. Yenze!
Isobho sebhali se-mushroom ukusuka Ukutya kunye newayini ifumana incasa yayo engaphumeleliyo kwimfuyo yenkomo.
Kuphephe nantoni na enegama elithi 'chowder' kuyo
Ngu inkcazo , i-chowder luhlobo lwesuphu eyenziweyo ngobisi- okanye cream - oko kuthetha ukuba ithambekele ekubeni sisityebi kakhulu, kunye namafutha aphezulu kunye neekhalori. Ukuba ujonge ukugcina ukutya okusempilweni, naluphi na uhlobo lwesuphu esondele-ecaleni inokukuphazamisa kancinci. Ityebile, i-creamy, kwaye inokwenziwa ngokutya kwaselwandle (umzekelo, imbaza, umzekelo), olu hlobo lwesuphu luye lutyebe, lucekeceke, kwaye lulayishwe ngamanqatha agcweleyo Isakhiwo salo esishinyeneyo sifezekiswa ngokudibanisa imifuno enentliziyo efana neetapile ezinesitatshi.
Hlala kude nesobho seetapile
Iitapile ngaphakathi ngokwazo zilungile isondlo , Iqulethe uluhlu lweevithamini, iiminerali kunye nefayibha. Nangona kunjalo, zihlala ziguqulwa zibe ziisuphu ezinokhrimu ezityebe kakhulu. Izibonelelo zabo zempilo ziyaphuma ngefestile kwakamsinya nje ukuba wongeze ukhilimu onzima, ubisi, okanye ukhilimu omuncu kunye nazo zonke ezinye izinto ezifana nebhekoni kunye noshizi eziphakamisa amanqanaba esodium. Ukuba ufuna ukonwabela isuphu yeetapile ekondlayo kude, khetha ezo zenziwe ngobisi olungenamafutha.
Indlwana ye-pizza iyavalwa
Khohlwa ngayo yonke loo bhiskithi
Njenge-chowder, i-bisque luhlobo lwesuphu yaseFrance ngokwesiqhelo esenziwe ngesiseko sobisi esityebileyo kunye nezinto zokutya kwaselwandle. Ukuba utya ngokungqongqo, le suphu iya kukuthumela ngaphaya komphetho. I-Smoother kunye ne-creamier kune-chowder, yenziwa ngokucoca i-shellfish kunye nobisi kunye nezinye izithako, ezibandakanya iwayini. Umahluko kancinci ecaleni, ii-bisque ezininzi zinamafutha amaninzi kunye neekhalori njengabazala babo be-chowder. Gweba ngokucacileyo!
Yithi ndlela ntle kwisuphu ye-broccoli cheddar
Ewe, le isuphu ine-broccoli kuyo, kodwa ikwaqulathe izixa ezikhulu zamasi anamafutha. I-Broccoli cheddar iyamnandi, ngokuqinisekileyo, kodwa ayisiyiyo eyona ndlela isempilweni. Uninzi lweesuphu kunye neesuphu zesonka samasi zisebenzisa kuphela isixa esincinci se-broccoli kunye neshizi. Ngenxa yoko, izibonelelo zezempilo zokuba isuphu yemifuno zikhutshwe ngokukhawuleza. Ukuba ufuna itshizi, yitya nje itshizi, kodwa ungazikhohlisi ngokucinga ukuba le isuphu sisithuthi se-broccoli.
Akusekho sobho esishushu nesomuncu
Isobho esishushu nesomuncu sesinye sezo zitya ngekhe uzenze ekhaya kodwa u-odole njengenxalenye yokuthatha kwakho isiTshayina. Ngelixa izithako ezikule suphu zingenampilo- umhluzi osuselwe kwinyama enefungus yendlebe yenkuni, amahlumela e-bamboo, i-day lily buds, kunye ne-tofu-inqanaba lesodium kwiindidi ezininzi ezenziwe kwiindawo zokutyela zizonke. Ikomityi yayo enemilinganiselo inokuqulatha kangangoko I-876 milligrams yesodium okanye iipesenti ezingama-37 zexabiso lakho lemihla ngemihla . Yimpambano leyo!
Ngoku ukuba unolwazi, hamba uye kwi-soup yakho.
