Nokuba ungumthandi wemifuno ubomi bakho bonke okanye umtsha ku ukupheka okusekwe kwizityalo Inye into eqinisekileyo: Imifuno inokuba yintlungu yokulungiselela. Imifuno ethengwe kwimarike yamafama okanye ifunyenwe kwi-CSA inokuba yinto encinci. Banokufumaneka ngeendlela ezingaqhelekanga, njengeminqathe okanye ii-beet ezineendawo eziphakamileyo eziluhlaza eziqhotyoshelweyo. Ayisiyo kuphela intengiso, nokuba. Ivenkile igcwele izinto ezinje ngemifuno eninzi okanye iiradishes ezihlanganisiweyo ezifuna uthando oluncinci kunezinto ezipakishwe njengesipinatshi esikhotyiweyo, iminqathe elungiselelwe i-coleslaw, okanye umxube wesaladi owenziwe kwangaphambili. Ukuba umtsha kulungiselelo lwemifuno, usenokungazi ukuba ulahla izinto onokuthi uzisebenzise, okanye ususa eyona ndawo isondlo kwimifuno.
Iindaba ezimnandi zezokuba ezi zakhono zilula kakhulu ukuzifunda. Into oyifunayo yincinci ziqhelise ngemela kwaye ujonge ezi mpazamo umntu wonke azenzayo xa elungiselela imifino. Ngaphambi kokuba uyazi, uya kuba ulungile kwindlela yakho yokuba ngumpheki oyintloko. Uya konga imali ngokugcina yonke into eshiyekileyo yokwenza isitokhwe, kwaye ifriji yakho iya kucwangciswa ngokugqibeleleyo ukuze wandise ubomi beshelfwe kutyalomali lwakho. Ayisiyiyo loo nto kuphela, kodwa iziqhamo kunye nemifuno yakho iya kuba yinyani kwaye izive ngcono, nayo.
kfc iresiphi yentsusa
Ukungagcini imifuno ngokuchanekileyo
Ukuthenga imifuno ngobuninzi kunokuba yindlela elungileyo yokonga imali kwimveliso. Ukuba uthenga iziqhamo kunye nemifuno kwiivenkile ezinje ngeCostco, awunakho ukukhetha - akukho nto iza neephakeji ezincinci! Kodwa kuya kufuneka ulungiselele ukugcinwa kwexesha elide xa uthenga iibhegi ezinkulu zeetapile, amatswele, ii-apile, iiavokhado kunye nokunye. Iitapile kunye netswele, umzekelo, zinokuhlala ngaphezulu kwenyanga ukuba zigcinwe kwindawo epholileyo, emnyama, kodwa kuya kufuneka ungaze uzigcine kunye . I-anyanisi ikhupha iirhasi ezibangela ukuba iitapile zihlume, ukuzonakalisa ngokukhawuleza. Into efanayo iyahamba iiapile Bakhupha igesi ye-ethylene ebangela ukuba ezinye iziqhamo kunye nemifuno zivuthwe ngokukhawuleza, ke uya kufuna ukuzigcina kude kwezinye iimveliso ukugcina ii-apile zingonakalisi iqela.
Xa isiza imifuno efrijini Ukusongelwa kwemifuno efana ne-kale, i-broccoli, iminqathe, kunye neselery kwisingxobo seplastikhi kuya kwandisa ubomi babo beshelulo. Ukuzigcina emgqomeni we-crisper kuya kukuthengela iveki eyongezelelweyo, okanye nangaphezulu. Amakhowa, kwelinye icala, enza ngcono kwimeko eyomileyo yengxowa yephepha, ke wagcine ngaphandle komgqomo we-crisper. Okokugqibela, ukuba ufumana iingcambu zemifuno kunye nemifuno eqhotyoshelwe (njengeminqathe, iradishi, iitheniphu, kunye neebhitrudi), qiniseka ukuba susa iincopho eziluhlaza ngaphambi kokuzifaka efrijini. Iincopho ziyatyiwa, kodwa ziya kuncancisa izondlo kunye nokufuma kwiingcambu, zikushiye unosizi, iminqathe eqhwalelayo.
Ukuvumela iziqhamo okanye imifuno i-oxidize
Ukulungiselela iveki ngokunqunqa iziqhamo kunye nemifuno kwangaphambili yindlela entle yokonga ixesha, kodwa isenokungabi yeyona ndlela ilungileyo yokugcina incasa kunye nombala wemifuno. Ayongxaki ne isityebi antioxidant iziqhamo kunye nemifuno, njengamajikijolo, i-kale, i-broccoli, okanye i-beet. Ezi zinto zikhuselwe kuzo oxidizing , kwaye azizukutshintsha umbala xa uzisika.
Okufanayo akunakuthethwa ngezinto ezinje ngeetapile, iiapile, iibhanana, isitshalo seqanda, iparsnips, ingcambu ye-taro, ingcambu yeselery, kunye neeavokhado. Nje ukuba banqunyulwe, umphezulu ocacileyo uqala ukuba mdaka. Ungawunciphisa umdaka ngokuxubha umphezulu osikiweyo ngejusi yesitrasi, okanye ungazama ukubeka imifuno esikiweyo emanzini nakwiziqhamo kuyo amanzi aneasidi (amanzi axutywe ne-citric acid, ijusi yesitrasi, okanye iviniga). Kodwa, eyona ndlela yokuthintela iziqhamo kunye nemifuno yakho kwi-oxidizing kukugcina ii-insides zazo kude neoksijini kwindawo yokuqala. Zigcine ziphelele kude kube ngaphambi kokuba ucwangcise ukuzipheka okanye ukuzisebenzisa.
Ukutya ukutya kwangaphambili kwimifuno
Ukuxutywa ayisiyiyo kuphela ingxaki ekufuneka ukhathazeke ngayo xa usika iziqhamo kunye nemifuno ukulungiselela ukutya kwangaphambili. Ukusika imveliso kwangoko kunokubangela ukulahleka kwezakhamzimba kunye nomgangatho ngokubanzi, ngokunjalo. Ngoku ka Ulunge kakhulu , ukulahleka kwezondlo kubangelwa yioksijini, ukukhanya kunye nobushushu. Iziqhamo kunye nemifuno zikhuselwe ngokwendalo kwizinto ezimbini zokuqala- ngaphambi kokuba zisikwe, oko kukuthi. Nje ukuba i-insides ivezwe, iivithamini ziqala ukonakala. I-Vitamin C ichaphazeleka ngokukhethekileyo, njengoko inokuthi iphume kulwelo xa usika imveliso.
Ukusika imifuno nako kunokunyusa umngcipheko wokonakala. Kuyavela ukuba iziqhamo kunye nemifuno iyaqhubeka phefumla emveni kokuba zivuniwe. Ukusika kuwo kutshintsha inqanaba lokuphefumla kwabo kwaye kukhuphe ikharbon diokside. Ngapha koko, loo gesi inokutshintsha incasa kunye nokwakheka kokutya okusikiweyo. Eso sisizathu esihle sokuthenga iziqhamo kunye nemifuno yonke kwaye uphephe pre-cut imifuno iinketho kwivenkile yokutya, nazo; ayikulungelanga ukonga ixesha.
Ukusika imifuno kubungakanani obungacwangciswanga
Kungabonakala kuyindinisa ukuchitha ixesha elithathwayo ukusika imifuno kwizicucu ezifanayo, kodwa kubaluleke kakhulu. Nge isikolo sokupheka , Izakhono zemela zabafundi zivavanywa rhoqo, kwaye ayisiyiyo nje kuba abafundisi bafuna ukuba izitya ezigqityiweyo zikhangeleke zintle. Iimilo ezingafaniyo zipheka ngokulinganayo kunamaqhekeza angacwangciswanga. Oku kusebenza kwimifuno ephekwe kwi-skillet kwisitofu kunye nephepha eliphekiweyo lemifuno. Nantoni na usike ube ngamaqhekeza amancinci kakhulu (Njenge mince, idayisi encinci, ibrunoise) iya kupheka ngokukhawuleza kunokusikwa okukhulu (njengedayisi enkulu okanye ityhubhu). Ukuba ubunokuphosa bobabini ubukhulu kunye, iziqwenga ezincinci ziya kutsha ngexesha lamaqhekeza amakhulu ephekwe.
Isizathu sokusika imifuno kubungakanani obungafaniyo kukuba inenjongo. Ingasebenzela inzuzo yakho ngeendlela zokupheka ezinje ngephepha lokutya, umzekelo. Ukusika ukupheka ixesha elide Izinto ezinje ngeebhatata kwiidayisi ezincinci ngelixa ushiya i-broccoli kwiifreythi ezinkulu ziya kuqinisekisa ukuba zipheka ngezinga elifanayo. Kodwa, kwizidlo ezininzi, kungcono ukuba ugxile ekusikeni imela xa ulungiselela imifuno.
Ukuzama ukusika imifuno engqukuva ngaphandle kokwenza umphezulu tyaba
Imifuno ejikelezayo yeyona nto inobungozi ekhitshini yabapheki abaqalayo. Kulula kakhulu ukuba iziqhamo kunye nemifuno zijikeleze kwibhodi yokusika. Ukuba sele uzibophezele ekwenzeni ukusika ngaphambi kokuba uqaphele umqulu, oko kunokubonisa inhlekelele kwiminwe yakho ebonakalayo. Eyona ndlela yokusika imveliso ngelixa ukhusela izandla zakho kukubamba ukutya okusikiweyo ngokufanelekileyo kwaye wenze indawo ethe tyaba yokusika.
twix ekunene nasekhohlo
Ukuqala, kuya kufuneka ukhusele iminwe yakho usebenzisa oko kubizwa ngokuba yi ukubamba kweenzipho . Gobisa iminwe yesandla sakho esingasikiyo ukuze ubhontsi wakho ubotshelelwe ngasemva kweminwe yakho kwaye isitshetshe semela sihlale tyaba ngokuchasene namakhonkco akho. Hambisa inzipho ngasemva ngommese njengoko utyibilikayo, ubambe imifuno izinzile ngaphandle kokuveza iminwe yakho ebeleni. Ukugcina imifuno ekujikelezeni, zama ukwenza indawo ethe tyaba kwelinye icala. Umzekelo, ngezinto ezijikelezileyo ezinje ngeetapile, ungaqala ngazo Ukucoca umgca weetapile . Xa uguqula iitapile kwicala elisikiweyo, uya kuyifumana ngoku ihleli kwindawo ethe tyaba kwaye kulula kakhulu ukuyisika.
Sebenzisa imela engalunganga okanye imela ebuthuntu
Ukuba unommese wompheki, unokucinga ukuba sisixhobo esifanelekileyo nakuphi na ukusika, ukusika, okanye umsebenzi wokubamba. Kodwa zininzi ezahlukileyo iintlobo zeemela Ngaphandle kwesizathu esivakalayo: Inye nganye ilungele ngokukodwa umsebenzi othile. Endaweni yokusebenzisa imela enkulu ukusika yonke into, zama ukusebenzisa iimela ezimfutshane ezinjengeemela ze-santoku okanye iimela zemifuno zaseJapan. Unokujonga kwimela yokubonisa imisebenzi emincinci enje ngokuqhawula iiorenji okanye ukukrola ii-apile kunye neetapile. Iimela ezisebenza ixesha elide zilungile xa usika i-shallots okanye unyibilikisi igalikhi, kwaye iinguqulelo ezineserver zigqibelele ukusika utamatisi.
Okubaluleke ngaphezu kokusebenzisa imela elungileyo kukusebenzisa imela ebukhali. Abanye abantu bathi bayoyika iimela ezibukhali, kodwa akukho nto yoyikisayo ekhitshini ngaphandle kwemela ebuthuntu. Iibreyidi ezingacacanga zifuna uxinzelelo ngakumbi ekusebenziseni, kunye IYunivesithi yaseRochester Medical Centre ilumkisa ukuba abawubambi umphezulu wokutya abakusikayo, ukuze batyibilika ngokulula.
Ukuphelisa izikhumba zemifuno ezixineneyo, iziqu kunye neentloko
Ewe ezinye iipelisi azidli (sijonge kuwe, iibhanana kunye neeavokhado), kodwa unokufuna ukucinga kabini ngaphambi kokuxuba imifuno enje ngeminqathe, ikhukhamba, iitapile, okanye ijinja. Usenokuba ulahla i uninzi lwezityebi iinxalenye zemifuno! Ngokubanzi, iipelisi ziqulathe uxinzelelo oluphezulu lweevithamini, iiminerali, kunye nee-antioxidants, kwaye kangange-30 yepesenti yefayibha yemifuno inokufumaneka kwixolo. Le fayibha ayilunganga kuphela kwimpilo yakho yokwetyisa, kodwa inokunyusa ukondla kwaye ikuncede uzive ugcwele ixesha elide.
Ayizizo nje iipelisi, nokuba: iziqu kunye neentloko ezinamaqabunga ihlala iqulethe izondlo ngaphezu kwemifuno ngokwayo. Esikhundleni sokulahla imifuno yemifuno, zama ukuyiphinda ibe yinxalenye yesitya sakho. Ungasebenzisa iminqathe yomnqatha ukwenza i-pesto okanye i-chimichurri, kunye ne-beet kunye ne-turnip imifuno yenza isidlo esimnandi semifuno esecaleni. Nditsho neziqu ze-broccoli zimnandi- ungazinqunqa kwaye uzongeze ukujija ii-fries, uzicofe i-coleslaw, okanye uzimise ngekhilimu kwaye uzihlambulule ukuze uzenzele incasa isobho se-broccoli .
Ngaba ungaphinda u-whip cream
Ukukhupha iziqhamo kunye nemifuno ngendlela engalunganga
Ukuba uthatha isigqibo sokucola iziqhamo kunye nemifuno, qiniseka ukuba usebenzisa eyona ndlela isebenzayo yokuxobuka. Ukujonga ngokungalunganga hayi kuphela inkunkuma enexabiso, imveliso enokutyiwa, kodwa ikonakalisa ixesha lakho. Kwimisebenzi emininzi, a imifuno yemifuno isebenza kakuhle. Yenza umsebenzi okhawulezayo wokususa izikhumba kwiitapile, iminqathe, kunye nekhukhamba, kwaye ungayisebenzisa ukususa imicu enemicu kwi-celery. I-peeler peeler nayo isebenza kakuhle ekususeni ulusu kwiimango, kodwa ayisosona sixhobo silungileyo kuwo wonke umsebenzi.
I-peeler peeler iyadlula xa isiza kukutya okunesikhumba esibhityileyo, njengegalikhi kunye nejinja. Nazi iindlela ezininzi ukuchuba igalikhi , kubandakanya ukuyityumza ngesinqe semela yakho okanye ukushukumisa ii-clove phakathi kwezitya ezibini zentsimbi. Kwaye ulusu lwejinja utyibilika kanye ngaphandle kokubetha kwecephe eliqhelekileyo. Xa kuziwa kwimifuno enesikhumba esiqinileyo efana nebutternut squash, kuvela i imicrowave inganceda. Emva kwemizuzu emithathu kwi-microwave, ulusu luyaxobuka ngokulula ngemela yokubonisa.
Ukulahla iinxalenye zemifuno ezisenokusetyenziswa
Zama ukungavumeli izinto ezinje ngeexolo zemifuno, iziqu ezinemithi, okanye iintloko eziluhlaza eziluhlaza zonakalise. Ezo ndawo zinokungazenzi kwisidlo sakho sangokuhlwa, kodwa ngokuqinisekileyo zinokuphinda zenziwe kwakhona ukuze zenze ibhloko ebalulekileyo yokwakha isidlo esikhulu: Imifuno yemifuno. Umhluzi owenziwe ekhaya yenye yezo zinto zahlula umpheki olungileyo kokukhulu. Inokongeza inqanaba elimangalisayo le- ubunzulu kunye nencasa ukuya kwisuphu, iisosi, iicasseroles, kunye nokuninzi.
Ukwenza isitokhwe semifuno kulula, ngakumbi ukuba unesifriji esigcwele ukulahla kwemifuno. Inkqubo ye- IKitchn icebisa ukunqanda ukusebenzisa iziqwengana ezivela kwimifuno eneencasa ezigqithileyo, njengekhaphetshu, i-broccoli, i-beet, i-artichokes, kunye nekhaphetshu, kunye nayo nayiphi na into eyonakalisayo okanye ebolileyo. Kodwa uninzi lwemifuno ngumdlalo olungileyo. Ungasebenzisa i-peels, iziphelo ezingenakutya zeminqathe kunye no-anyanisi, iziphelo ze-asparagus kunye nama-mushroom, iziqu, iingcambu kunye neziqu. Unga gcina izinto ezinje nge ufele lwetswele , onokongeza umbala okhangayo kwisitokhwe sakho. Indlela elula yokusebenzisa inzuzo yokwenza isitokisi kukugcina i-baggie isebenzayo xa usika imifuno. Gcina isikhwama kwifriji de ube neekomityi ezine zemifuno.
Ukungavaswa kwemveliso
Nantsi into eneziqhamo kunye nemifuno: Zingcolile. Ingcambu yemifuno enje ngeetapile kunye neminqathe ikhula phantsi komhlaba, kodwa nangaphezulu komhlaba ukuvelisa okufana neletisi kunye neetumato kunokutshizwa ngomhlaba nodaka ngexesha lenkcenkceshelo. Kwaye nayiphi na into engakhuliswanga ngokwasemzimbeni inokuqulatha intsalela yokubulala izitshabalalisi , ke kubalulekile ukuba uhlambe imveliso yakho ngaphambi kokuyisebenzisa. Ngaphandle kokuba ihlanjwe ngaphambili, oko kukuthi; izifundo Ndibonisile ukuba ukuhlanjwa kwemifuno engaphambi kokuhlanjwa ekhaya kuyonyusa amathuba okuba ugule ngenxa yongcoliseko lomnqamlezo.
Oko akuthethi ukuba kuya kufuneka uhlambe iiveggies zakho nje ukuba ufike ekhaya kwivenkile yokutya, nangona. Ukuhlamba imveliso kusekutsha kakhulu kunganyusa ukukhula kwentsholongwane oko kunokukhawulezisa ukubola kokutya. Kubhetele ukuba ulinde uhlambe iziqhamo kunye nemifuno ngaphambi kokuba uzitye. Ukuba kufuneka uzihlambe ngaphambi kwexesha, qiniseka ukuba zomile ngaphambi kokuba uzigcine. Ubumanzi obuninzi inokukhawulezisa ukonakala kokutya.
Ukungcolisa iziqhamo kunye nemifuno yakho
Kulula kakhulu zingcolise iziqhamo kunye nemifuno ngengozi ngexesha lokulungiswa kokutya. IU.S. Ukutya kunye noLawulo lweziyobisi (I-FDA) ithi ukungcoliseka komnqamlezo kwenzeka xa ukutya okulungele ukutyiwa kunxibelelana neendawo ezingacocekanga okanye izixhobo. Kuba ezi zithako azikaze ziphekwe, azikhe zichanabeke kubushushu obulala iintsholongwane ezininzi, zikhokelela kukugula okubangelwa kukutya.
Kungenxa yoko le nto kubaluleke kakhulu ukugcina iziqhamo kunye nemifuno kude neenkukhu, inyama kunye nentlanzi ekrwada, kunye neebhodi zokusika okanye iimela ezichaphazele ezo mveliso. Ukuba uneeseti ezimbini zeebhodi zokusika-enye yeyinyama eluhlaza kunye nemifuno-uya kuwunciphisa umngcipheko wokungcoliseka okungaphezulu. Kubalulekile nokuhlamba iibhodi zokusika kunye nezinto zokupheka kakuhle ngesepha namanzi ashushu. Ukuba usebenzisa iibhodi zokusika ezingafunekiyo (njengeplastiki), kukhuselekile ukuzicoca kumatshini wokuhlamba ukususa naziphi na iibhaktiriya ezinokuhlala, nangona zombini iiplastiki kunye neebhodi zokusika ezenziwe ngomthi zinokucocwa nge-bleach. Iibhodi zokusika zoqalo Kungangcono kuba banokumelana neentsholongwane, ke banokucocwa ngamanzi ashushu, anesepha.
Ustephanie umatshi bobby flay
Ungapheki imifuno ngendlela eyiyo
Yonke imifuno igcwele iivithamini, iiminerali, kunye nee-antioxidants, kodwa ngekhe uzuze kwezi zondlo ukuba awunayo ubapheke ngendlela eyiyo . Uyabona, eminye imifuno- njengeetapile, amakhowa, isipinatshi, iasparagus, kunye nehlumelo laseBrussels- ziqulathe iivithamini ezinyibilikayo emanzini , kubandakanya iivithamini B kunye no-C. Ukubilisa le mifuno kubangela ukuba iivithamini zingene emanzini okupheka. Ngaphandle kokuba ucwangcise ukusebenzisa amanzi okupheka (njengoko ubuya kwenza ngesobho), uyakuphoswa zezi vithamini. Endaweni yoko, kungcono ukuhambisa umphunga okanye i-microwave le mifuno ukugcina izondlo kunye nemifuno.
Iivithamini ezinyibilikayo ezinamafutha A, D, E, kunye no-K, kwelinye icala, ziyabanjwa ngakumbi ngumzimba xa ziphekwe kumanqatha. Ukupheka iitapile, imifuno enamagqabi afana ne-kale, i-broccoli, kunye nekhaphetshu kumanqatha (njengoko ubuya kwenza xa ufuna waxhuma ) yenza imifuno ibe yinyani ngakumbi xa inokuphekwa emanzini. Ukuba ubapheka ngeendlela zokupheka ezinomswakama njengokutshisa, fumana indlela yokufaka amanqatha kwisitya, njengokuphosa le mifuno ngebhotolo, i-vinaigrette, okanye uwagalele nge-oli yomgangatho ophezulu.
Ukuqandusela imifuno eluhlaza
Ukuba uzama ukwandisa ubomi beshelufa yeziqhamo zakho kunye nemifuno, ifriji yindlela entle yokuhamba. Yindlela elungileyo yokumisa imifuno ekuchitheni, kwaye inokuba yindlela efanelekileyo yokutya kwangaphambili. Akukho luvo lukhulu kunokwazi ukuba unayo ingxowa yokulungiselela ukusebenzisa imifuno kwifriji yeresiphi oyithandayo oyithandayo! Ngaphambi kokuba uphambane kwaye uphonsa yonke into ebandayo kwifriji, kukho into ekufuneka uyazi: Iziqhamo nemifuno eluhlaza ayisiyonto ekufuneka uyigcine kwisikhenkcezisi sakho.
Uya kufuna ukwenza blanch imifuno yakho emanzini abilayo ngaphambi kokubetha isikhenkcezisi . Le nkqubo icwangcisa umbala wemifuno, kunye nokugcina iivithamini kunye neeminerali. Okubaluleke ngakumbi, iyayeka nomsebenzi we-enzyme onokuthi uchaphazele ukunambitheka kwemifuno. Ngelishwa, ezinye ii-veggies azinakuba ngumkhenkce kukonke. Imifuno enjengamakhukhamba, ikhaphetshu, isilimo esidliwayo esinamagatsha anamanzi, kunye neletisi ayikwazi ukuba blanched, kwaye ukubanda okuluhlaza kungabenza baqhwalele kunye namanzi.
