Amaqhinga okupheka: Uyipheka njani imidumba eyomileyo ngokuchanekileyo

Iimbotyi ziyimbewu yohlobo lwesityalo esisibiza ngokuba yimidumba. Phakathi kwezi zityalo sinokufumana iichickpeas, iilentile, iimbotyi, okanye ii-ertyisi phakathi kwezinye. Ukutya oko ine-protein eninzi Kwaye ukuba uyilungiselela ngothando nangokuzinikezela, unokufumana ngaphezulu kokukhulu.
Ukutya iimbotyi lukhetho olufanelekileyo. Banikezela kuphela malunga neekhalori ezingama-80 kwiigram ezili-100 esele ziphekiwe, bane Amanqatha amancinci kakhulu kunye nentsimbi eninzi, Kwaye ziqulathe iivithamini ze-B kunye nefayibha eninzi eyenza ukuba uhambo lwethu lwamathumbu luhambe ngcono kakhulu.

Ukuba sinemidumba eyomileyo, yolondolozo olungcono, i siya kugcina kwizikhongozeli ezingangeni moya okanye ezivaliweyo ezenza ukuba zigcine zonke iipropathi kwaye zibe nomgangatho ophezulu. Soloko ubashiya kwindawo epholileyo neyomileyo.

Ungazipheka njani iimbotyi zakho ukuze uzenze zigqibelele?

• Into yokuqala enokuyenza kukuba zilungiselele ngokuzifunxa ukuze zithambe kusuku olungaphambi kokupheka. Ngale ndlela, baya kuba nethenda ngakumbi xa kuziwa ekuthatheni. Xa sizipheka singaziphaka zicoceke ehovini okanye ziphekwe ngokulula, zimnandi kunjalo.
• Ukuze zithambe kwaye zinamanzi kangangoko, zama ukuwufaka emanzini abandayo njengoko nditshilo kuni, zishiye kusuku olungaphambi kokuba zitshone. Kuzo zonke iimbotyi siya kusebenzisa amanzi abandayo ngaphantsi ii-chickpeas zifakwe emanzini adikidiki kunye necephe letyuwa ukubenza bathambe.
• Xa sipheka, siza kuhlala sifaka yonke imidumba emanzini abandayo, Ngaphandle kwakhona amantshontsho, ekufuneka usoloko uzibeka xa amanzi ebila. Musa ukuqala ukupheka, kwenze kubushushu obuphantsi ukuze baphelele.
• Xa ubalungiselela ukupheka, eyona nto intle yile khapha iimbotyi zakho kunye nemifuno njenge-anyanisi, igalikhi, iqabunga le-bay okanye imifuno enuka kamnandi efana ne-thyme, irosemary okanye iipepercorns, ukuphucula incasa yayo. Nje ukuba babile, singazisusa ezi zithako, kuba imidumba iya kube ifakiwe kule flavour.
• Ukuba ugalela inyama kwiimbotyiKuya kufuneka ungeze zonke izinto ngexesha elinye, ukuze ngale ndlela, bonke bapheke ngaxeshanye. Inyama, i-ham, inkukhu okanye i-bacon iya kubekwa ekuqaleni, kwaye isoseji yegazi, iitapile okanye i-chorizo, ukuba ithambe ngakumbi, iya kubekwa ekupheleni kokupheka.
• Ukuba uyayiqaphela loo nto wawa emanzini, kwaye xa upheka iimbotyi kufuneka wongeze kancinane, khumbula ukuba kufanele kubanda ngaphandle kwemeko yamachokoza.
• El Ixesha lokupheka liya kwahluka kakhulu kuxhomekeke kuhlobo lwamanzi kunye nohlobo lweembotyi. Umndilili ujikeleze iiyure ezimbini kwimbiza yesiko kwaye phakathi kwemizuzu eli-2 ukuya kwengama-15 kwisipheki soxinzelelo. Kodwa akukho ndlela ibhetele yokwazi ukuba bakulungele na, kunokubavavanya nje.
• La ityiwa kuya kufuneka uyongeze ukuphela kokupheka, Ukulungisa xa kukho imfuneko.

Ngoku awunasizathu sokwenza iimbotyi ezifanelekileyo.

En Recetin: Amaqhinga okupheka: Ungakugcina njani ukutya kushushu ixesha elide