Ukuba uphakathi kwabaninzi abatya impilo abazama ukuthintela iswekile ekutyeni kwakho, usenokuba uphelelwa ziindlela zokwanelisa umnqweno wento encinci ngaphandle kokuya kwisitya seswekile. Ngethamsanqa kuwe, zininzi iindlela zokongeza ubumnandi kwizidlo zakho kunye nokutya okulula usebenzisa imithombo yeswekile yendalo, endaweni yeswekile eyongeziweyo sonke ekuye kwathiwa masiyiphephe.
Olunye ukhetho lunokutya okucacileyo okuhlala usazi ukuba kumnandi kunencasa, kodwa usenokungazazi zonke iindlela ezikrelekrele onokuthi uzisebenzise. Abanye banokuba kukutya kunye neziqholo ongazange wazi nokuba kunganceda umntu onezinyo elimnandi ukukhaba umkhwa weswekile. Ngaba ucinga ukuba unokuthelekelela zonke iindlela ezikrelekrele zokongeza ubumnandi ngaphandle kokongeza iswekile? Funda ukuze ufumane.
Sithandwa
Ukuxabiswa ukususela kumaxesha amandulo njengokutya kunye neyeza, ubusi bunokuba yinto yokuqala efika engqondweni xa uzama ukucinga ngeendlela zokuthambisa izitya zakho ngaphandle kokusebenzisa iswekile yetafile yendabuko. Ucebile kwiishukela zendalo, ubusi nayo ijam ipakishwe kunye neevithamini, iiminerali, kunye neeamino acid - oko kuthetha ukuba unokuziva ulunge ngokungongeza kwizidlo zosapho lwakho.
Ubusi buxinene kwaye buhle kakhulu kubushushu begumbi, ke eyona ndlela ilula yokuyifaka kwisitya kukuyongeza kubushushu, ivumela ukuba inyibilike kulungiselelo lwakho. Xa usebenzisa ubusi kwisaladi yokunxiba okanye iisosi, zama ukuhambisa ubusi kancinci kwi-blender okanye iprosesa yokutya, kunye nezinye izithako. Hlanganisa umxube de ungasaziboni ezo zinto zithethayo, amathontsi anemibala embala.
Ubusi buswiti ngakumbi kuneswekile yetafile. Ukuba uhambisa ubusi ngaphandle kweswekile kwiresiphi, sebenzisa ikomityi yesiqingatha ukuya kwindebe yobusi kwikomityi nganye yeswekile kwindebe yokuqala. Iiresiphi ezibhakiweyo izakuxhamla kongezwe isoda yokubhaka, kunye nokwehliswa kobushushu bokupheka.
Ibhanana
Igcwele i-potassium, ivithamin C, kunye nefayibha, iibhanana sisiqhamo esihle kakhulu esiguqukayo, kunye noqoqosho ezikhethiweyo ezikhethiweyo zokuhlala ugcinwe ekhitshini lakho.
Iibhanana zipakisha ubumnandi bendalo obunokukunceda ukuba ubenze mnandi ubomi bakho ngaphandle kweswekile yetafile. Mhlawumbi sele ubongeza kwi-smoothies yakho yasekuseni, okanye ubasike ngaphezulu kwesidlo sakusasa esithandayo. Kodwa iibhanana zakho zinokukwenza nangakumbi, zikunike idosi esempilweni yobumnandi kwizinto ezininzi ezibhakiweyo.
Ukuba usebenzisa iibhanana xa upheka, khumbula ukuba iibhanana zezona zimnandi xa sele zivuthiwe, okanye nokuba zigqithile. Ukuba iibhanana zakho azivuthwanga ngokwaneleyo - ungoyiki. Mane ubeke iibhanana (kunye nexolo) kwiphepha lokubhaka kwi-oveni efudunyezwe ukuya kuma-300 degrees Fahrenheit, kwaye ubukele de babe bomdaka, okanye babemnyama. Zipholise kancinane, kwaye ungeze ii-insides ezimnandi kwi-batter ye-pancake, iimuffins, intlama yesonka, okanye iicookies. Gcina inyama yebhanana kwisingxobo sokugcina kwifriji yakho, ke uhlala unazo. Unyango olumnandi olusempilweni, hlanganisa ezo bhanana zikhenkcezisiweyo de kube kugudile kuyo yonke indalo, i-faux ice cream.
Ityuwa
Ityuwa ngenxa yobumnandi? Kodwa ityuwa i ... ityuwa ... akunjalo?
Ngaba ukhe waqaphela ukuba yonke iresiphi eyakhe yenziwa yidessert, nokuba yicookies, okanye brownies, okanye ikeyiki yomnqatha ka-Aunt uCarol, yonke into ifuna umnwe okanye ityuwa? Kungenxa yokuba Ityuwa ikhupha ubumnandi ekutyeni , ngelixa kunciphisa ukubola kwabo. Ufuna ukuthambisa isiqingatha setart grapefruit? Okanye usike ii-apile, ivatala ... nokuba ikomityi yekofu? Zama kancinci ukufafaza ityuwa endaweni yeswekile. Ityuwa iyakonyusa ubumnandi bendalo ekutyeni, ngelixa inciphisa ubukrakra bayo. Kwaye iyakukugcina ekongezeni iswekile kwiindawo zomhla wakho apho ungayidingi khona. Gcina ezinye iityuwa ezinqabileyo zijikeleze njengetyuwa efakiweyo okanye ityuwa etshayiweyo ukuze ubonise abahlobo bakho. Yenze enye Ityuwa yaseHimalaya epinki , kwaye unganika isipho sakho i-bod ngokulandela umkhondo iiminerali ezinje nge potassium, i-magnesium kunye ne-zinc. Ewe, ityuwa!
Iapilesauce engenashukela
I-Applesauce ayisiyonto yabantwana kuphela. Oku kufikelelekayo, okulula ukusebenzisa ukutya okusekwe ekhitshini kunokuba sisithako osifunayo ukunika iiresiphi zakho amandla amnandi kunye nasempilweni ngaphandle kokongeza iimfumba zeswekile yetafile.
Zama ukuvuselela i-spoonful ye-appleauce engenashukela kwi-oatmeal yakho okanye i-yogurt ecacileyo ngendlela engcolileyo yokuqalisa usuku lwakho. Sasaza umaleko omncinci kwi-turkey eyosiweyo okanye isandwich yenkukhu, kunye namandongomane atyumkileyo, ukuze ufumane incasa emnandi nenencasa eyokuphakamisa isidlo sakho sasemini phakathi evekini. Iipancakes eziphezulu okanye ii-waffles ngeapilesauce kunye neyogathi yokuphumla, kodwa isempilweni, ngebrunch yeempelaveki.
Ewe, iapilesauce engenashukela inokusetyenziselwa ukubhaka. Ukutshintsha i-appleauce yeswekile kwimpahla ebhakaweyo, unokufuna ukwenza kancinci ukuzama ukufumana umlinganiselo ogqibeleleyo . Umgaqo olungileyo wesithupha kukukhupha ikomityi yeapilesauce engenashukela yekomityi eneswekile, kodwa ushiye olunye ulwelo olukwiresiphi ukuhlawulela umxholo wamanzi weapilesauce. Nokuba uhambisa kuphela iswekile kwiresiphi yakho, uya kuzigcina ngokwakho iikhalori ezininzi kwaye unike iresiphi yakho i-jolt yeapile i-antioxidants esempilweni kunye nefayibha .
Isinamoni (kunye nezinye iziqholo!)
Zininzi iinkangeleko incasa isetyenziselwa ukwahlula nokuchaza iziqholo. Ezinye iiprofayili ziyacaca, njengobukrakra, obumuncu, okanye obuneentyatyambo, ngelixa ezinye zingummangaliso ngakumbi, njenge-sulphur, okanye Woody. Kodwa unokuba nomdla wokufunda ukuba zininzi kakhulu iziqholo ezithathwa njengeziswiti.
ICinnamon yenye yeyokuqala kuludwe lwesinongo esimnandi, kodwa zininzi kakhulu. Uluhlu lubandakanya ezinye iziqholo ezinje nge nutmeg, allspice, star anise, fennel, kunye ne green cardamom, ukubala ezimbalwa. Ezi ziqholo zivumela ulwimi lwakho ukuba lububone ngokulula ubumnandi bendalo esele bufunyenwe kukutya okutyayo. Ke qhubeka uyichole ikofu yakho, ukutya okuziinkozo, iyogathi yakho, okanye nakuphi na ukutya oqhele ukufuna ukuthambisa. Ayizukubandakanya kuphela ezinye iziqholo kukutya okugcinayo kukugcina kwiswekile, uyakufumana izibonelelo zempilo zesinongo ngasinye esinikezela ngeeoyile ezifanelekileyo, iiminerali kunye nee-antioxidants.
IVanilla
Ngaba uyazi ukuba imidumba yembewu yevanilla zivela kwiiorchid ? Kuyinyani- bavela kuphela kwiintlobo ezahlukeneyo zohlobo lwe-orchid. IVanilla nayo iswiti ngokwendalo, inevumba elimnandi, kunye nendlela emnandi yokwenza izinto ezahlukeneyo zokutya.
Imivalo ye nutty vs umhlobo we nutty
Xa uthenga ivanilla, ungazithengela eyona mifuno, kwaye uzikhuphele ngaphakathi incangathi. Unokuthenga i-vanilla okanye i-vanilla powder-qiniseka ukuba awuthengi isicatshulwa se-vanilla okanye umgubo onayo nayiphi na iswekile. Uninzi lwezicatshulwa zevanilla ziyi-tincture ye-vanilla kunye notywala, kodwa unokufumana ezinye ezingenasiselo se-glycerin. Umgubo weVanilla yi-vanilla emsulwa egalelwe kumgubo oyinyibilikayo kwiziselo ezishushu, yiyo loo nto ilungele indebe yakho elandelayo yekofu okanye yeti.
IVanilla iboleka izitya eziswiti nezinencasa ngokufanayo. Yongeza kwizinto ezibhakiweyo ezinje ngamaqebengwane kunye neicookies, kwaye uzityibilikise kwizitya ezinencasa ezifana nerisotto, isuphu yeelensi, iiveggies ezigcadiweyo, okanye iisosi zepasta ezisekwe cream. I-Vanilla iyimfuneko ngexesha lesidlo sakusasa ngobusuku oats, okanye njengokunyusa incasa kwiimilk oyithandayo.
Isiraphu efanelekileyo yemephu
Isiraphu esulungekileyo yemephu akufuneki ukuba ibhidaniswe nesiraphu ye-maple 'enencasa' oyifumana kwivenkile yakho yasekuhlaleni, okanye kwitafile yedinala ekufutshane nawe. Ezo syrups zitshiphu kakhulu kunezinto ezimsulwa ngesizathu-ikakhulu isiraphu yengqolowa, kwaye zinqongophele kakhulu kuzo zonke izibonelelo ezisempilweni zesiraphu emsulwa njengobuninzi bezimbiwa kunye neepolyphenols ezenza imizimba yethu ilunge.
Isiraphu yemephu yindalo kwi-oatmeal, iyogathi, i-smoothies, kunye nakwikofu. Idibene kakuhle ngokumangalisayo kunye nezinto ezinomdla ezifana nebhekoni kunye nesoseji yesidlo sakusasa. Yisebenzise ukuze unike umnqweno wobumnandi kunye nencasa engathandabuzekiyo kwi-glaze yesalmon okanye yenkukhu eyosiweyo. Ingubo yengcambu yemifuno efana ne-Brussels ihluma okanye i-squash ye-butternut kunye nesiraphu ye-maple ehlanjululwe ngeoli yeoli kunye ne-seasoning, uze uphume imifuno ehovini yonyango lwe-caramelized. Yongeza isiraphu yemephu kwisaladi yokunxibela i-vinaigrette emnandi kunye ne-tangy maple.
Ukuya Faka endaweni isiraphu yemephu yeswekile xa ubhaka, sebenzisa ikomityi yesiraphu yemephu nganye kwikomityi yeswekile kwiresiphi yakho, kwaye unciphise ulwelo ngeepunipoli ezintathu. Isiraphu yemephu imnyama ngokwendalo ngombala, ke lungiselela iimpahla zakho ezibhakiweyo ukuba ziphume zimnyama, kwaye nokuba yummier, kunesiqhelo.
Iminqathe
Hayi, ngekhe udibanise icephe leekherothi ezicocekileyo kwindebe yakho yasekuseni kaJoe, kodwa ungenzi mpazamo ngayo, iminqathe sisixhobo esibalulekileyo ekudala sisongeza ubumnandi obufunekayo kwizitya ezimnandi nezinencasa ngaphandle isidingo semithwalo yeswekile yetafile.
Iikherothi ziyathandeka xa ziphekiwe, kungoko kukho isizathu esivakalayo sokuba iidroti zedayisi zibalulekile ku mirepoix yesiFrentshi yomnqatha, itswele, kunye neseleri- imifuno enuka kamnandi idibanisa iincasa ezimnandi nezibukhali ezisisiseko esipheleleyo seendlela zokupheka. Iminqathe yongeza inani elifanelekileyo lobumnandi kwi-tomato sauce esekwe kwitumato-eqaqambileyo kunye nencasa yeetamati ezimuncu ngaphandle kweswekile. Iinqathi ezityiweyo zinokongezwa ngempumelelo kwiikeyiki, i-muffins, kunye neicookies ukuze kunyangwe iswiti kunye namazinyo. Nge combo esempilweni, eswiti nenencasa, zama ukudibanisa iminqathe ene-steamed namandongomane aluhlaza kunye neziqhamo ezomisiweyo zesandwich enomdla yokusasaza okanye ukudipha.
Iminqathe zi umthombo omkhulu yee-antioxidants, iiminerali, kunye nefayibha-ke yiya phambili kwaye uzongeze kwiindawo ezingalindelekanga ukuze uzenze mnandi ezinye izitya zakho ozithandayo.
Itswele
Ngokufana neekherothi, itswele yenye ingcambu yemifuno eneswekile yendalo xa iphekwayo. Kwakhona inxalenye ye-mirepoix yesiFrentshi, i-anyanisi yinxalenye ebalulekileyo yesiseko seesosi ezininzi, iisobho, kunye neendlela ezininzi zokupheka ezakha kwi-sweetness e-anyanisi.
Ukunyusa ubumnandi be-anyanisi, eyona nto intle ukuyenza kukuyithambisa. I-anyanisi esisikiweyo iphekwe iphantsi kwaye iyacotha kwipani yesute ngaphandle kwento ethile yeoyile okanye ibhotolo, kunye nokufafaza ityuwa nepepile. Qinisekisa ukubashukumisa rhoqo ukuze bangatshisi! Ukunyamezela kubalulekile xa u-anyanisi we-caramelizing, kodwa umvuzo ufanelekile. Cwangcisa ukubapheka ubuncinci imizuzu engama-20 ngombala we-blonde olungele isuphu ye-anyanisi yesiFrentshi. Yiya ixesha elide njengeyure ye-anyanisi enombala obomvu e-burgers, i-sandwiches, i-crostini, okanye nayiphi na isitya esingayi kuphakanyiswa ngokulunga kwabo, i-umami-tinged good like eggs, .
Ubisi
Kwaye ucinga ukuba ubusongeza ubisi kwikofu yakho lonke eli xesha kuba uthanda incasa? Ewe ... kuyinyani, uyakwenza oko. Kungenxa yokuba ubisi luzele yi-lactose, iswekile yendalo.
Emva phayaa ngeentsuku zakudala ezintle, ootatomkhulu noomakhulu bethu babenokubhekisa kubisi njenge 'ubisi olumnandi,' Ukwahlula kubisi lwebhotolo, isiselo esidla ngokuthandwa. Kunye Iigrama ezili-12 zeswekile yendalo ngekomityi nganye , ubisi lokwenene kwiresiphi lunokutolika ekusebenziseni iswekile encinci kwizinto ezibhakiweyo, okanye iisosi, iisuphu kunye neesityu ezifuna ukuphakanyiswa okumnandi.
Musa nje ukudideka lubisi olunencindi, emnandi kakhulu hayi ngenxa yeswekile yayo yendalo, kodwa ngenxa yokuba inezinto ezininzi ushukela owongeziweyo . Kuba yenziwe malunga neepesenti ezingama-40-45 zeswekile, ubisi olunamanzi kufuneka lufikelelwe kuphela xa iresiphi, njengamalekese kunye neecaramel, iyifuna ngokupheleleyo.
Iibhontshi
Ewe kunjalo, ii-beet! Ukudubula ngokwendalo, beet ziyalayishwa nge-B iivithamini, kunye neeminerali eziphambili njenge potassium, ubhedu, kunye nentsimbi. Ziyamangalisa ngeendlela ezahlukeneyo ekhitshini, kwaye ziyindlela efanelekileyo yokuthambisa i-smoothies kunye ne-juice entsha. Zama ukudibanisa i-beet eluhlaza kunye neziqhamo zakho ozithandayo kunye nemifuno yesonka esimnandi kunye nesondlo esipakishwe kusasa.
ngubani owenza isiselo esipinki
Yintoni enye ongayenza ngeeet? Okuninzi! Zama ukwenza i-lemonade ebomvu ebomvu ngokudibanisa i-beet edidiyelweyo kunye neidiliya kunye nejusi yelamuni, emva koko udibanise namanzi apholileyo ukuze ungavuseleli iswekile. Hlanganisa i-beet kwi-hummus, okanye uyiqhekeze kwaye uyigubungele i-chips ze-beet. Iibhontshisi zinokudityaniswa zibe zezisonka, iicookies, kunye nee brownies zendlela yokwenza imeko yezempilo ngelixa unciphisa kakhulu iswekile. Nawuphi na omnye umntu onqwenela ikeyiki ebomvu? I-Puree ezinye ii-beet ezintsha kwiresiphi yakho kwaye uphephe ukusebenzisa iswekile eninzi okanye imibala engeyiyo eyenziweyo.
Iziphuzo zeziqhamo kunye neesulisi
Kukho isizathu esihle esibiza iziqhamo 'njengeelekese zendalo.'
Ulwelo olumnandi uninzi lwethu oluqala ngalo usuku lwethu, incindi yeziqhamo, akufuneki lilinganiselwe kwixesha lesidlo sakusasa. Iijusi zeziqhamo ziyindlela ekrelekrele, elula yokuthambisa ezinye zezitya esizithandayo ngaphandle kokusebenzisa iiswekile ezinobunzima. Kwaye iziqhamo ezisulungekileyo zeziqhamo zezona zilungileyo, kuba ifayibha yesiqhamo isabandakanyiwe. Zama ukongeza i-orenji okanye ijusi ye-apile kwiti entsha ye-iced, okanye uvuselele amaqunube acocekileyo okanye ipayinapile kwi-yogurt ecacileyo okanye kwi-oatmeal.
Ijusi kunye ne-purees zinokukwazi yima iswekile kwezinye izinto ezibhakiweyo . Zama ukusebenzisa ikomityi yesiqingatha seziqhamo ezisulungekileyo okanye ijusi endaweni yekomityi enye yeswekile kwiresiphi yakho elandelayo ebikiweyo (khumbula ukunciphisa ezinye zezinye izinto ezingamanzi.) Iziqhamo eziswiti kunye neencindi nazo zingabiliswa ze zincitshiswe ukuqinisa ubumnandi kunye nencasa, emva koko isetyenziswe njengesiraphu yamaqebengwana, iimuffins kunye newaffles.
Imihla
Ewe, imihla sisisiqhamo. Kodwa zinokungafaniyo kwaye ziyamangalisa njengendlela yokuthambisa zonke iintlobo zokutya, kangangokuba kufanelekile ukuba zikhankanywe.
Iswiti kwaye igcwele ifayibha , imihla ine-flavour efana ne-caramel kunye nokuncamathela okunokudityaniswa kwii-cookies, iilekese, iibhola zamandla kunye nemivalo. Yongeza kwii-smoothies, okanye usebenzise imihla ukwenza iswekile kunye nokujiya i-vinaigrette.
Imihla ekrwada inokwenziwa isiraphu ngokuyibilisa kwaye unciphise ulwelo de ube nesipinatshi esinencasa kunye neswiti seepancake, okanye i-dynamite glaze yentsimbi. Qhubeka uyongeze ikofu yakho nayo. Umhla wesiraphu unokufaka iswekile ekubhakeni ngokufaka enye ikomityi yeswekile kunye ⅔ yekomityi yesiraphu yomhla, ushiye nolunye ulwelo olukule iresiphi.
Enye indlela yokusebenzisa ithuba lomlingo omnandi kukuthenga iswekile yomhla, eyimihla nje eyomileyo yaza yacocwa yangumgubo ofana noshukela. Umhla weswekile unokufakwa kwiswekile kwiindlela zokupheka ezibhakiweyo, kwi-cup-to-cup ratio elula.
