Imidumba ziyimbewu yohlobo lwesitshalo esisibiza ngemidumba. Phakathi kwalezi zitshalo singathola ama-chickpeas, udali, ubhontshisi noma uphizi phakathi kwabanye. Ukudla lokho inamaprotheni amaningi Futhi uma uyilungiselela ngothando nangokuzinikela, ungathola okungaphezulu kokukhulu.
Ukudla imidumba kuyindlela enhle. Banikela ngama-calories angama-80 kuphela ngama-gramu ayi-100 asevele ephekiwe, banayo amafutha amancane kakhulu nensimbi eningi, futhi aqukethe amavithamini B kanye nefayibha eningi eyenza ukuhamba kwethu kwamathumbu kuhambe kangcono kakhulu.
Uma sinemidumba eyomile, yokonga kangcono, i sizogcina iziqukathi ezingangeni moya noma ezivaliwe ezenza zigcine zonke izakhiwo zazo futhi zibe nekhwalithi efanelekile. Njalo ubashiye endaweni epholile futhi eyomile.
Kufanele upheke kanjani imidumba yakho ukuze iphelele?
- Into yokuqala okufanele uyenze zilungiselele ngokuzifaka emanzini ukuze zithambe kusasele usuku ngaphambi kokupheka. Ngale ndlela, bazoba ngamathenda kakhulu uma kukhulunywa ngokuwathatha. Uma sizipheka singaziphaka zisuswe kuhhavini noma ziphekwe kalula, zimnandi noma kunjalo.
- Ukuze zithambe futhi zibe namanzi ngangokunokwenzeka, zama ukuyifaka emanzini abandayo futhi njengoba ngikutshelile, ubashiye ngayizolo bacwile. Kuwo wonke amabhontshisi sizosebenzisa amanzi abandayo ngaphansi ama-chickpeas angene emanzini afudumele nesipuni sikasawoti ukubenza bathambe.
- Lapho sipheka, siyohlala sifaka yonke imidumba emanzini abandayo, ngaphandle futhi kwe- amantshontsho, okufanele uhlale uzibeka lapho amanzi abilayo. Musa ukuqala ukupheka, kwenze ngokushisa okuphansi ukuze ziphelele.
- Lapho ubalungiselela ukupheka, into engcono kakhulu ukuthi hambisana nemidumba yakho nemifino njengo-anyanisi, u-garlic, iqabunga le-bay noma amakhambi anamakha afana ne-thyme, i-rosemary noma amanye ama-peppercorns, ukuthuthukisa ukunambitheka kwawo. Uma sebebila, singazisusa lezi zithako, ngoba imidumba izobe isifakwe kulenongo.
- Uma ufaka inyama kubhontshisiKufanele ungeze zonke izithako ngasikhathi sinye, ukuze ngale ndlela, zonke zipheke ngasikhathi sinye. Inyama, i-ham, inkukhu noma ubhekeni kuzobekwa ekuqaleni, bese isoseji yegazi, amazambane noma i-chorizo, njengoba ibuthaka kakhulu, izobekwa ekugcineni kokupheka.
- Uma ukuqaphela lokho wawela emanzini, futhi uma upheka imidumba udinga ukwengeza okuthe xaxa, khumbula ukuthi kufanele kubande ngaphandle kwalapho kwenzeka khona izinkukhu.
- El Isikhathi sokupheka sizohluka kakhulu kuye ngohlobo lwamanzi nohlobo lwembotyi. Isilinganiso siseduze kwamahora amabili embizeni yendabuko futhi phakathi kwemizuzu eyi-2 nengama-15 kumpheki wokucindezela. Kepha ayikho enye indlela engcono yokwazi ukuthi bakulungele yini, kunokuyivivinya.
- La usawoti kufanele njalo uwengeze ekugcineni kokupheka, ukuze kulungiswe uma kunesidingo.
Manje awusenazo izaba zokwenza imidumba ephelele.
En Recetin: Amasu okupheka: Ungakugcina Kanjani Ukudla Kushushu Isikhathi Eside
Siyabonga ngencazelo. Akunakwenzeka ukuthi kube nephutha kanjena :)