Mukati
Ndezvipi zvinhu zvinonaka zvaunogona kubika kudya kwemanheru? Mubvunzo uyu unowanzova musoro kwatiri. Asi iwe haufanirwe kungosarudza chete chekudyisa vadiwa vako, asiwo kukurumidza kuzadzisa zvirongwa zvako. Saka isu tinofanirwa kurangarira mabikirwo akavimbiswa uye kuvandudza nezvigadzirwa zviri mufiriji. Nhasi tichazadza bhangi rako rekubikira piggy uye kukuudza nzira yekugadzirira nyore, nekukurumidza, kudya kwemanheru pasina kuzvinetsa zvakanyanya.
Huku muruvara rwemuraraungu
Mazamu ehuku ane miriwo akakodzera kubika kudya kwezuva nezuva. Kudya uku kwakanyatso kuenzana mumapuroteni, mafuta uye makhahydrates. Mukuwedzera, inobatwa nyore nyore uye inopa muviri zvose zvinovaka muviri zvinodiwa pakuvata. Iwe unogona kuwedzera chidimbu chechidimbu muchimiro chemupunga wakabikwa pano. Uye kune avo vanotevera nhamba, zviri nani kuitsiva nemupunga webrown kana wemusango.
Ingredients:
- nyama yehuku - 4 pcs.
- bulgarian pepper yemavara akasiyana - 3 pcs.
- onion - 2 misoro mikuru
- kirimu yakasviba-120 g
- dijon masitadhi - 3 tsp.
- soy muto - 3 tbsp.
- gariki-2-3 clove
- tsvuku paprika, turmeric-0.5 tsp.
- munyu, peputa nhema - kuravira
Tinosuka uye tinoomesa mazamu ehuku, kuita zviduku zvishoma, kuisa zvidimbu zvegariki. Isa nyama nemunyu nezvinonhuwira. Sakanidza sour cream, soy sauce mundiro, wozora mazamu kumativi ose uye wosiya kuti uite marinate.
Panguva ino, tinobvisa mabhokisi nemhodzi uye zvikamu kubva kune pepper, cheka jicy pulp muzvidimbu zvakakura. Isu tinobvisa ma bulbs kubva kune husk, tigoacheka kuita zvindori zvehafu. Tinoisa mazamu mufomu nefoil, tiifukidze nemiriwo, tivhare mipendero yefoil, kubika zvinhu zvose muchoto kwemaminitsi 30-35 pa 180 ° C. Maminitsi mashanu kusati kwapera, tinozarura mapepa uye kubika nyama nemiriwo pasi pegrill.
Saladi nenzira yeAsia
Saladhi ine nyama uye miriwo mitsva yakasvibira mu teriyaki sosi ndiyo nzira yakakodzera yekukurumidza uye nyore kudya kwemanheru iyo inoraramisa iyo monotonous yemazuva ese menyu nekupenya kwakajeka kweAsia. Ingo ramba uchifunga, ichi chikafu chinonaka, saka gadzirisa kupinza pakufunga kwako. Kana uchida, unogona kuwedzera chero mimwe miriwo pano.
Ingredients:
- nyama yemombe - 400 g
- cucumber itsva - 3 pcs.
- hanyanisi - 1 pc.
- karoti - 1 pc.
- tsvuku tsvuku - 150 g
- teriyaki muto - 2 tbsp.
- waini vhiniga - 1 tsp.
- shuga-0.5 tsp.
- munyu, peputa nhema - kuravira
- mafuta ezvirimwa - 3 tbsp. l.
- sesame - 1 tsp.
Tinocheka magaka kuita zvidimbu zvitete marefu, kucheka kabichi, uye kutema karoti pa grater yeKorea karoti. Tinobatanidza miriwo yose, tinosasa neshuga, mwaka nevhiniga. Isu tinosvina garlic pano kuburikidza nekudhinda, sanganisa zvose zvakanaka uye woisiya kuti iende.
Tinocheka nyama yemombe kuita zvidimbu zvitete refu, uye hanyanisi muzvindori zvehafu. Fry them together in a frying pan ine gobvu pasi kusvika golden brown. Dururira muto we teriyaki uye umire pamoto kweimwe miniti. Isu tinobatanidza nyama nemiriwo yakakanyiwa mundiro yesaladhi. Usati washumira, shandisa chikamu chimwe nechimwe che saladhi nemhodzi yesame.
Zvipo zvegungwa mugomba rema noodles
Chii chandingadye pakudya kwemanheru kana ndaida kumbozorora kubva kunyama? Noodles nehove yegungwa ichava imwe nzira yakanaka. Iwe unogona kutora yakajairwa spaghetti, asi nesoba noodles inobuda zvakanyanya kubatsira. Aya ma noodles anozivikanwa echiJapan akapfuma mumacarbohydrates anononoka, ayo akazara uye akagayiwa zvakanaka. Shrimp uye mussels ipuroteni yakazara-yakazara mune yayo yakachena fomu. Uye nekuda kwemiriwo yakasanganiswa, iwe uchawana chikamu chine rupo chevhithamini.
Ingredients:
- soba noodles - 400 g
- shrimp - 250 g
- mussels - 10-12 pcs.
- hanyanisi - 2 pcs.
- yakakura karoti - 1 pc.
- pizi nyoro-150 g
- girini hanyanisi-3-4 minhenga
- gariki-2-3 clove
- mudzi we ginger - 1 cm
- soy muto - 2 tbsp. l.
- munyu, shuga - kuravira
- sesame mafuta - 2-3 tbsp. l.
Chokutanga pane zvose, tinoisa soba kubika. Noodles inogadzirwa nekukurumidza, kwete kupfuura 5-7 maminetsi. Panguva ino, tichangova nenguva yekugadzirira zvimwe zvese. Pisa pani inopisa nemafuta, fry grated ginger root, garlic yakapwanyika uye onion cubes kwemasekonzi 30-40. Zvadaro dururira karoti nemashanga uye passeruem kusvikira yanyorova. Zvadaro, tinoisa shrimp yakasvibiswa, mussels uye peas dzakasvibirira. Fry ivo pamusoro pekupisa kwakadzikama, vachikurudzira nguva dzose, kwemaminitsi 2-3. Pakupedzisira, wedzera ma noodles, nguva ne soy muto nemunyu uye shuga, mira pamoto kweimwe miniti. Manotsi ane muto anonhuwirira achapa dish yakasvibira hanyanisi.
Beef in bhinzi
Kana iwe uine chirongo chebhinzi yakakanyiwa muchitoro, mubvunzo wekuti ungabika sei nyore kudya kwemanheru hauzomuki. Wedzera nyama shoma tsvuku uye miriwo mitsva - iwe uchawana moyo, protein-rich dish kune avo vane nzara zvikuru. Kana iwe uchida chikafu chakareruka, tora chicken fillet kana turkey.
Ingredients:
- nyama yemombe - 500 g
- bhinzi chena mumagaba - 400 g
- madomasi makuru matsva - 2 pcs.
- nyanya nyanya - 2 tbsp. l.
- hanyanisi - 1 pc.
- mafuta ezvirimwa - 3 tbsp. l.
- gariki-3-4 clove
- green onion - 2 mashanga
- munyu, mhiripiri, paprika - kuravira
Pisa pani yekubira nemafuta uye fry onion negariki kusvika pajekerere. Tinocheka nyama yemombe muzvidimbu, tinoiparadzira kune mupfuuri, fry iyo kumativi ose kwemaminitsi 5-7. Wobva wawedzera matomatisi akasvuurwa uye tomato paste. Itai zvinhu zvose kumota, kuderedza murazvo kusvika zvishoma uye simmer pasi pechifukidzo pamoto muduku kwehafu yeawa.
Pakupedzisira, dururira bhinzi, isa munyu uye zvinonhuwira kuti toravira, sanganisa zvakanaka. Tinoramba tichibika mune imwechete mode kune mamwe maminitsi gumi. Fukidza ndiro nehanyanisi yakasvibirira, simbisa pasi pechifukidzo kwemaminitsi mashanu - uye iwe unogona kushumira patafura.
Kudya neveItaly
Zvakadini nezvechikafu chezhizha chekudya kweItaly-style? Pasta nemiriwo uye pesto muto ndizvo chaizvo zvaunoda. Zvinokosha kuziva kuti maItaly anofara kuidya nguva dzose uye havaiti nani zvachose. Chakavanzika chose ndechekuti pasta inogadzirwa kubva durum gorosi, saka inobatsira kupfuura yakajairika pasta kwatiri. Uye neinoyevedza pesto muto, inowana yakasarudzika yekuItaly flavour.
Ingredients:
- fettuccine - 600 g
- ndimu - ¼ pcs.
- munyu, mhiripiri, oregano, basil - kuravira
Pesto muto:
- basil yakachena yakasvibirira - 100 g
- Parmesan-100 g
- pine nuts - 120 g
- mafuta omuorivhi-100 ml
- garlic - 2 mavhavha
Kutanga iwe unoda kugadzirira muto kuitira kuti ive nenguva yekubika. Isu tinodzvanya garlic nedivi rakadzika rebanga. Tinobvarura mashizha ebasil kubva kumatavi. Tinoisa zvinhu zvose mundiro ye blender, dururira pine nuts, nyatso whisk kusvikira homogeneous kuwirirana. Gadzira parmesan pane grater yakanaka, uwedzere kune muto nemafuta emuorivhi, urove zvakare.
Tinobika fettuccine mumvura ine munyu kusvikira al dente uye tinyatsobudisa mvura kubva pani. Fukidza pasta nemuto wemonamu, wedzera pesto muto, munyu uye zvinonhuwira, funganisa zvose zvakanaka. Shumira iyi pasta pakarepo, yakashongedzwa nehafu ye cherry tomate.
Hove chena, maparera matsvuku
Yakabikwa hove chena nemiriwo inogadzirwa kune chiedza, kudya kwemanheru - vanachiremba nevanovaka muviri vanotaura izvi. Kune akawanda mapuroteni anogayiwa nyore mairi, ane mashoma mafuta, uye hapana macarbohydrate zvachose. Zvinhu zvinoshanda zviri muhove dzakadaro zvinokurumidza kushandiswa kwemasabolism uye zvine simba rekudzikamisa pamagetsi emagetsi. Chii chimwe chaunoda pakupera kwezuva rakabatikana?
Ingredients:
- white hove fillet - 800 g
- garlic - 2 mavhavha
- tsvuku uye yellow cherry tomate - 8-10 pcs.
- mafuta omuorivhi - 3 tbsp.
- thyme yakaoma - 4 sprigs
- ndimu - 1 pc.
- munyu, mhiripiri chena - kuravira
Isu tinosvibisa fillet yehove, isuke, iome nemapepa emapepa uye ticheke muzvikamu. Vasuze nemunyu uye mhiripiri chena, svina kunze garlic kumusoro, udira mafuta omuorivhi pamusoro pavo. Isa iyo fillet mundiro yekubika mafuta, isa mashizha e thyme pamusoro. Tinobaya cherry tomate neforogo, cheka lemon muzvikamu zvina, tivhare hove navo.
Yakasununguka vhara mold ne foil, uiise muvheni ye 180 ° C yakatsva kweinenge 20-25 maminetsi, wozobvisa foil uye gadzira mamwe maminetsi gumi. Kushongedza nehove chena, unogona kushandira mbatata yakabikwa kana saladhi yemiriwo mitsva.
Zvibereko zvacho zvishoma
Pakupedzisira, tichagadzirira kudya kwemanheru kunonaka kwazvo-saladhi ine quinoa uye avocado. Panyaya yemaprotein reserves, quinoa iri pamberi pezviyo zvese zvinozivikanwa. Panguva imwecheteyo, inotorwa nemuviri nyore nyore uye yakazara. Panyaya yekuumbwa kweamino acids, iyi cereal iri pedyo nemukaka, uye maererano nekuchengetedza phosphorus inogona kukwikwidzana nehove. Kuravira kwequinoa kwakafanana nemupunga usina kugadziriswa, uye unofamba zvakanaka nenyama nemiriwo.
Ingredients:
- huku zamu-600 g
- quinoa - 400 g
- avocado - 2 pcs.
- orenji - 1 pc.
- parsley - 4-5 matavi
- maorivhi - 2-3 tbsp. l.
- ndimu - 2 tsp.
- munyu, mhiripiri yakasviba, curry, paprika - kuravira
Tinoisa quinoa kubika mumvura ine munyu kusvikira yanyorova. Panguva ino, tinocheka chicken fillet muzvidimbu zviduku, tichisaswa nemunyu uye zvinonhuwira, fry kusvikira ndarama yakasviba mumafuta. Iyo yakasvuura avocado pulp inochekwa kuita cubes. Bvisa peel uye mafirimu machena kubva muorenji, cheka kuita zvidimbu zvakakura.
Sanganisa quinoa yakabikwa, zvimedu zvehuku, orenji uye avocado mundiro yesalad. Wedzera parsley yakagurwa, munyu uye mhiripiri kuravira, mwaka nemuto wemonamu, sanganisa zvakanaka. Saladhi yakadaro inonakidza inoshandiswa zviri nani ichidziya.
Tinovimba kuti ikozvino zvichava nyore kwauri kuti usarudze chii chaunofanira kubika kwekudya kwemanheru. Tsvaga mamwe mabikirwo ane mapikicha pane ino chinyorwa pane yedu webhusaiti. Pano takaunganidza mazano akawanda anofadza kubva kuvaverengi vedu pamusoro pekuti tingadyisa sei mhuri yose zvinonaka, zvinogutsa uye nekukurumidza. Uye chii chaunowanzobika kudya kwemanheru? Iwe une chero mabikirwo aunofarira aunoshandisa kazhinji? Govera matipi ekubika uye zvikafu zvakaratidzwa mune zvakataurwa.