Ukupheka kweDukan (ukushintshwa). Ukupheka ukudla kokunciphisa umzimba

Ufuna izindlela zokupheka zeDucane? Okunye okunye, okupheka ukuthi kunzima ukuthola (ngokuvamile ukupheka ukwengeza izithako ezingavunyelwe kulezi zithako zokudla), yisigaba sesibili senqubo enzima kodwa ethakazelisayo yesithombe sephupho. Uma wakwazi ukumelana nesigaba esicindezelayo sokuhlaselwa, zizwe ukhululekile ukuzivuza ngokwengeza imifino ehlukahlukene ekudleni.

Imithetho

• Isimiso esiyinhloko salesi sigaba kungukunye ukushintsha kwezinsuku zamaprotheni nalabo ongadla kokubili amaprotheni nemifino. Ayikho i-algorithm eqondile, njengemikhawulo yemvamisa yemifino etholakalayo.
• Njengesiqephu "sokuhlasela", zama ukusebenzisa zonke izinsuku. Umthwalo omncane uDkt Dukan ubheka ukuhamba ngomzuzu wamashumi amathathu.
• Uma usuqoqile kakade izindlela zokupheka ze-Dukan, ukushintshwa, okupheka kwawo okunezici zakhe, kungahlanganiswa nokuhlaselwa, ngoba zonke imikhiqizo yamaprotheni, izinongo neziphuzo kulesi sigaba zifana nalawo asetshenziswe esigabeni esedlule.
• Kuvunyelwe noma yikuphi imifino, ngaphandle kwamazambane, njengoba ecebile ama-carbohydrate. Imifino ingadliwa eluhlaza, ephekiwe, edotiwe, egobile, eqoshiwe.
• Nsuku zonke kufanele udle amapuni amabili we-oat bran - ungawaxuba ngemikhiqizo yobisi ephansi.

Ukupheka kweDukan: ukushintsha

Ukupheka kwalesi sigaba kuyahluka kakhulu. Kunoma yikuphi isidlo, ungangezela ukudla okuhlangene kwemifino ephekwe umbhangqwana. Ukuze uthole isiphuzo, ungathatha i -yogurt ephansi yamafutha, izinkuni zesikhumba , uthathe iziqephu ezindala zesilimo esidliwayo esinamagatsha anamanzi noma izaqathe (njengemifino "izinduku" kunconywa ukuthi uphonse ku-ayisikhiliki ushizi oqukethwe ngamafutha aphansi).

Amaqanda aqhephukile anamatamatisi ngesiNtaliyane

Abapheki baseNtaliyane bavame ukusebenzisa izinsalela zokupheka amaqanda othosiwe. Abaningi bafaka lokhu isidlo esilula ezindaweni zokuzithandayo ezizithandayo zeDucane. Okunye okunye, ukupheka okuphakanyisiwe ngezansi, kusho ukudla okunempilo, ngakho-ke uma ungenayo utamatisi omusha, kungcono ukuwuthatha indawo yokugcoba utamatisi wokuzenzela kunokuba uthathe isobho lesitolo. Khonza la maqanda aqhephukile nge-broccoli esitshisiwe nesipinashi.

Izithako ze-servings ezimbili:

• Amaqanda amane;
• Hlunga u-anyanisi omkhulu (usike);
• Amafutha omifino;
• 400 g we utamatisi oqoshiwe;
• Izipuni ezintathu zamanzi afudumele;
• Amaqabunga ambalwa e-basil fresh (uthathe izingcezu ezinkulu);
• Usawoti kanye nopelepele.

Ukulungiselela:

• Fafaza phansi epanini lokuthoza ngamafutha omquba, uwushise futhi ufake u-anyanisi kuze kube sobala.
• Engeza utamatisi namanzi, gxuma kahle, umboze ngesembozo bese upheka phezu kokushisa okuphansi imizuzu engu-10-15. Uma le sauce ibonakala inkulu kakhulu noma iqala ukunamathela phansi kwepani, engeza amanye amanzi.
• Susa isembozo, engeza basil utamatisi bese uhlanganise kahle, ukuze imifino zigcwala iphunga lemifino.
• Hamba amaqanda ngo-tomato sauce, pepper kanye nosawoti ngokukhululekile, bese uvala isembozo.
• Isidlo sikulungele, lapho abamhlophe beqanda bekhulile, futhi izikhupha zihlala zimanzi.

Casserole kusuka inkukhu, amakhowe kanye bell pepper

Uma ukhetha ukudla kukaDukan, zokupheka zokushintshela kwi-multivarquet cishe kunzima ukuthola. Ukuphelelwa ithemba akudingekile: noma yikuphi isidlo okuhlosiwe sokubhaka kuhhavini, kungenzeka ukuba ulungiselele kumodi efanayo ku-multivark. Okokuqala, zama le casserole elula.

Izithako ze-servings ezimbili:

• Amaconsi ambalwa amafutha omnqumo omusha owodwa;
• Hlunga u-anyanisi omkhulu (oqoshiwe);
• 2 izinkukhu ezinkulu ezinkukhu (uthathe ama-cubes);
• 6 izinambuzane (uthathe iziqephu);
• 1 pepper ephuzi ephuzi (ukusika);
• 1 red pepper bell (ukusika);
• 2 amathisipuni ufulawa wommbila;
• I-Thyme;
• 300 ml yenkukhu noma umhluzi wemifino;
• Usawoti kanye nopelepele.

Ukulungiselela:

• Preheat ovini kuya degrees 180.
• Beka inkukhu esitsheni bese ufafaza ufulawa.
• Sishisa amafutha epanini lokuthosa bese udosa u-anyanisi uze uqede.
• Engeza inkukhu bese upheka phezu kokushisa okuphansi kuze kube yilapho iphenduka i-brownish.
• Engeza pepper, amakhowe kanye ne-thyme, upheke amanye amaminithi angu-5.
• Engeza umhluzi, ulethe ngamathumba uphinde uthele isandulela esidlweni se-casserole.
• Gcoba bese upheka kuhhavini imizuzu engu-45 kuze inyama yenkukhu ilula.

Lezi zibonelo zibonisa ngokucacile: izindlela zokupheka izitsha zaseDukan, ngokushintshaniswa okuhlukile, okuhlukahlukene nokuthakazelisayo. Ungakwazi ukulahlekelwa isisindo ngokunambitha!